PILATES SAN FRANCISCO
These are sample workouts designed for an advanced student who is capable of working out without supervision and is in good health.
Much of the value of Pilates lies in doing the exercises correctly. Feedback is extremely important and the value of a highly trained pair of eyes is priceless. Visit your local studio at least once a week, even if you do a routine daily. Your instructor may change your routine based on current issues to more effectively meet your needs.
Pilates was NOT designed to be an aerobic activity, though some may treat it as such. Speed sacrifices precision. Sloppy workouts can lead to injury. Pilates is foremost a mind-body activity.
Requires a cadillac, barrel and reformer, as well as mat, 6"roller and 6" sensi ball.
mat or cadillac
sensi ball to loosen up tight areas
around the world
mat or cadillac
rolling - 6 to 10 reps
short spine - 6 reps
leg circles - 12 reps
arm circles - 12 reps
upstretch - 6 to 10 reps
reformer + box
butterfly - 4 reps
Cadillac/Trap Table: - Rollback series - Around the world - Push through to cambré back - Legsprings – circles in parallel and turned out positions - Hamstring tower - Monkey
Step Barrel: - Rollup to extension - V-sit - Side stretch - Bridging (core on mat, bent legs on barrel)
Reformer: - Legwork - Relevés and Runs - Shortspine - Elephant - Upstretch - Arabesque - Downstretch
Coccyx Curl with Roller
Psoas Stretch with Roller
Criss Cross – 2 sets of 8 - repeat 2X
Rollback with Extension
Around the World
Hanging Up – 4 reps
Rollback With Extension
V-Sit – 2 -3 reps
Step Downs – 8 reps each side
Lunges – 8 reps each side – repeat 2X
Mermaid – 2-4 reps each side
Mermaid with Rotation – 4 reps each side
Shortspine – 5 reps