Pre and Postnatal Pilates Equipment
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Sitting-chest expansion over the Pilates arc (stomach massage)
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Pre and Postnatal Pilates Equipment Training Module: Get Started
Download Course Manual and Sign Student Agreement – Pre and Postnatal Pilates Equipment
1 lesson
Pre and Postnatal Pilates: Reformer Exercises
REFORMER-INTRO
Front of reformer-warm up series-standing & sitting
Supine Breathing sequence with straps
Supine-Pelvic Rocks-Bridging with out white ball
Supine-Bridging with white ball at ankles
Supine-Footwork in parallel-medial-lateral rotations
Supine-Single leg bridging
Supine – single leg hamstring rock
Supine-Single leg hamstring rock w-pelvic lift
Supine-Prances
Supine-Knees in straps-short lever
Supine-Knees in straps-double leg clam
Supine-Knee in strap-single leg hip rotator
Supine-Feet in straps-short spine variation
Side lying footwork
Side lying knee in strap
Side lying-hip hikes with white ball
Side lying arm series
Side lying hip stretch
Glute press series w-single arm in strap
Facing the footbar-quadruped- lateral pelvic flexion (wag the tail)
Facing the footbar-modified down stretch
Sitting-chest expansion over the Pilates arc (stomach massage)
Facing risers-thoracic rotation-shoulder stabilizer
Facing risers-posterior oblique line exercise
Facing the footbar-Eve's lunge with pelvic rotation
Short box footwork
Short box hip opener
Short box-arm series
Sitting on footbar-leg press into spine rotation with theraband
Standing front & sideways of reformer-pelvic mobility
31 lessons
Pre and Postnatal Pilates: Cadillac Exercises
CADILLAC-Intro
Bar loaded from above-hip hinge hamstring & shoulder stretch, thoracic extension
Bar loaded from above-hip hinge forward & back-piriformis stretch, legs crossed
Bar loaded from above-hip hinge torso rotation & port de bras
Bar loaded from above cat kneeling
Bar loaded from above-side kneeling-side stretch
Bar loaded from above-abdominal roll down series
Bar loaded from above-modified teaser with leg springs hooked to trapeze bar
Bar loaded from above-supine breathing with arm springs
Bar loaded from above-prone-Pilates arc-scapula glides with thoracic extension
Bar loaded from below-arm presses, chest lifts, flexion & rotation
Bar loaded from below-single leg presses with pelvic rotation
Bar loaded from below-tower prep, deep pelvic rock
Bar offloaded–hamstring & hip flexor stretch
Roll down bar-sitting pelvic rocks, pelvic circles
Roll down bar-Sitting-abdominal roll down series, single leg, pelvic rocks
Roll down bar-Sitting-thoracic extension & flexion
Bar loaded from above-standing squat sequence
Cross Bar-arm springs-sitting breathing with arm springs, rotation & lateral flexion
Cross Bar-kneeling roll down
Leg springs around knees-facing away-supine-clam into leg lowers & lifts in diamond shape, marching with white ball
Leg springs-side lying series-short lever, clam, sidekicks, leg lowers & lifts, circles
Leg springs-sitting from end of Cadillac-single leg
Leg springs-Quadruped-facing away-hip circles-spring around knees
Arm Springs-Prone-shoulder rotation into extension single arm into spine rotation
25 lessons
Pre and Postnatal Pilates: Chair Exercises
Supine bridging with thoracic stretch
Supine-bridging with hip hikes
Supine bridging- taking your pelvis for a walk
Supine-hip glides-hip presses
Side lying-single leg press with hip hike & ribcage with white ball
Sideways to pedal-thoracic rock
Sitting facing pedal-take your shoulders for a walk
Sitting facing pedal-thoracic extension-flexion and rotation
Sitting on top of chair- pelvic rock
Standing facing pedal-breathing into roll down-hands on top of chair-pelvic rocks hamstring stretch
Standing facing pedal-one leg on top-hip flexor-hamstring stretch-hands on handles
11 lessons
Pre and Postnatal Pilates Equipment Course is Now Complete
Your course is now complete!
1 lesson
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