
ABOUT AUDREY WILSON
Audrey Wilson was certified through the Pilates Guild in April, 1993. By studying directly under Romana Kryzanowska, Audrey is a second generation Pilates instructor. She also studied with Bob Liekens who was responsible for helping Romana create the Pilates Teaching Manual. Romana, Joseph Pilates' own protege, kept the classic Pilates method alive since her first exposure to "Uncle Joe" at the age of thirteen in 1935. Bob and Romana both traveled the world training Pilates teachers.
Audrey was the first Guild Certified Pilates instructor in Orange County. She assisted other Pilates teachers in the certification training process and has helped spread Pilates throughout the Orange and San Diego Counties. Audrey is known for her attention to detail and ability to safely and effectively meet the challenges of her Pilates students wherever they are in their own process. She has regularly seen athletes of ALL kinds fine tune and strengthen their own craft; injured or ill individuals restore and recover; and those desiring to return to their more active self accomplish their goals and more through Pilates work done with Audrey.
PILATES SERVICES:
GETTING STARTED:
First: Complete and return input paperwork.
Second: Schedule a FREE 1/2 Hour Consultation. Simply click on the "SCHEDULE NOW" button (Also in the upper left) and it will walk you through the process. Both in-studio & online options are available.
Sessions are offered:
1. In my studio in Irvine, California
2. Online via Zoom or FaceTime (great for those with allergies, contagious illness, concerns about COVID-19, or live anywhere outside Orange County, California).
Pilates Trainer Self Care or Rental: $25.00-30.00 per hour. For licensed and insured Pilates Instructors only. This is designed for instructors who desire to workout yourself or teach your own students in this facility. Unavailable at this time.
24-HOUR CANCELLATION POLICY:
Understand that if you cannot attend a scheduled appointment, you must give notice at least 24 hours in advance. With 24 hours notice, you may reschedule the appointment within the same month (subject to availability). Understand that without the notice there will be a charge for the session.
THE SIX BASIC PRINCIPLES OF PILATES
Center
The wide band of mid section from the naval around to the lower back, extending from the lower ribs to just below the gluteal fold. Also known as the powerhouse or core. Muscles include the collective group of abdominals, gluteals, and lower back musculature. Movement initiates from this stable source and we stabilize through the opposition of movement.
Control
This is the physical aspect of the mental/physical connection. It is the control of the body by the mind when paying full attention to the physical details of the movement such as positioning and sequencing. It is the physical response to the mental direction.
Concentration
This is the mental aspect of the mental/physical connection. It is the mindful intent and focus of the mind directing the body through the movement. It is better to do one repetition correctly and completely than many haphazardly.
Breath
Correct breathing oxygenates the blood, increases circulation, and removes noxious gases from the blood. Full exhalation stimulates breathing (you will automatically inhale after a full exhale), facilitates core support, and intensifies the movement. The rhythm of an exercise is often determined by the rhythm of breath.
Flow/Rhythm
The transitional aspects between each repetition within an exercise as well as the threading of exercises together in the total system. Continual flow and efficiency of movement from the beginning to the end of the whole workout.
Precision
Practicing a keen awareness to detail while performing a given movement will elevate the benefits of each exercise from superficial to intense. It is not the structure of the exercise, but rather the work you put into it that determines your results. Perform each exercise as perfectly as possible.
PILATES BASIC MAT
ROLL DOWN (modification)
INSTUCTIONS:
0. Start from a sitting position with the feet under the straps, the hands placed on the back of the thighs.
1. Inhale, sink the “navel to the spine” and roll the small of the back into the Mat. If possible, roll down until the elbows are straight.
2. Exhaling, round the spine back up and, if needed, the arms can help “pull” you up. Repeat 6 times
THE HUNDRED
INSTUCTIONS:
0. Lie on your back with arms stretched long, alongside your body, palms facing down. Easier = bent knees with feet flat on the mat. Harder = stretching the legs straight forward while hovering 2 inches over the mat. Arches are long.
1. Lift both legs about 2 inches above the Mat. Bring the chin to the chest, “draw” the weight of the head into the center of the body. Do not lift the upper body above “the base of the shoulder blades” off the mat. Raise the arms about 6-8 inches above the thighs (I prefer that measurement off the Mat).
2. Inhaling slowly through the nose, pump the arms vigorously up and down for 5 counts. Keep the arms straight and pump only from the shoulders.
3. Exhaling slowly through the nose, continue to pump the arms vigorously for 5 more counts.
4. Repeat until a maximum of 100 movements is accomplished (10 sets).
5. Relax completely.
REMEMBER:
Begin with only 20 pumps. Gradually increase until the maximum of 100 pumps is accomplished.
The arms are beating rapidly to get the heart and blood pumping and the breath circulating.
Make sure the back remains completely flat. Otherwise raise the legs to a controllable level where the back can remain flat.
THE ROLL UP
INSTUCTIONS:
0. Lie flat on your back. Extend the arms, shoulder width, over your head with palms facing up. The legs are straight and together. Sink the “navel to the spine.”
1. Inhaling slowly, raise the arms up to the ceiling. The head goes through your arms as you pull the navel deeper to the spine.
2. Exhaling slowly, start rolling up one vertebrae at a time bringing the arms forward.
3. While finishing the exhalation, continue forward until the upper body is over the legs.
4. Inhale slowly as you roll down to the Mat one vertebrae at a time. Maintain the arms at shoulder height.
5. Exhale as you lift the arms to the ceiling and then back overhead, stretching more and more.
6. Repeat 3-5 times.
REMEMBER:
Put the feet under the strap if it is too difficult to roll up smoothly one vertebrae at a time.
If necessary, bend the knees slightly to insure the entire spine remains flat to the Mat.
With significant weakness, replace the ROLL UP with the ROLL DOWN variation.
SINGLE LEG CIRCLES
INSTUCTIONS:
0. Lie on your back with arms stretched long, alongside your body, palms facing down. Sink the “navel to the spine.”
1. Bring the right leg to the upright, right angle position. Reach for the center of the body. (“to the nose”)
2. Keeping both hips anchored to the Mat, cross the leg over the body first as making a small circle.
3. Repeat 5 circles in each direction. Inhale on the first half of each circle and exhale on the second half.
4. End by bending the leg and “hugging” it towards you, stretching.
5. Repeat on the other leg.
REMEMBER:
The crossing over the body and the reaching up for the center are the most important part of the exercise. The accent of the circles is on the “up".
Keep the circles small and controlled; small means ”within the joint.” Do not move the sacrum.
Make sure that throughout the exercise the whole body stays anchored to the Mat.
ROLLING LIKE A BALL
INSTUCTIONS:
0. Sitting up, bend your knees and move your hips forward to your heels. Hold onto your ankles bringing them into the buttocks.
Bend the head forward with the chin to the chest and the nose between the knees.
The arches of the feet are long with the toes off the Mat.
1. Inhaling slowly, press the “navel to the spine” to initiate the rolling back action.
2. Exhaling slowly, return forward maintaining the ball position.
3. Repeat 6 times.
REMEMBER:
Warning: People with a bad neck should not attempt this exercise.
For those who have trouble rounding the spine, modify the hand position. Instead of holding the ankles, place the hands under the thighs to help deepen the "C curve" of the spine.
When new to Pilates, or especially stiff and weak, leave the rolling out and work on control as described in the modification, THE ROLL DOWN.
SINGLE LEG STRETCH
INSTUCTIONS:
0. After finishing ROLLING LIKE A BALL, sit back to the center of the Mat and lie flat on your back.
1. Pull the right leg, bent, as far as possible towards the chest, inhaling slowly. *The crown is lifted high with the chin on the chest. *Place the left hand on the right knee and the right hand on the right ankle. (This hand position is used to keep the ankle, knee, and hip aligned.) *The left leg is extended out at an angle to the floor, while still maintaining a flat back.
2. Exhaling slowly, change legs and pull the left leg, bent, into the chest. Extend the right leg out.
3. Repeat 5 and 10 sets.
REMEMBER:
Make sure the chin touches the chest. Keep the elbows lifted to the sides. Continually attempt to lift the upper back while
maintaining the rest of the back flat. Keep the navel sinking into the spine.
DOUBLE LEG STRETCH
INSTUCTIONS:
0. Lie flat with both legs bent into the chest, pulling your ankles in with your hands.
1. Inhaling slowly and keeping the chin to the chest, reach simultaneously the arms overhead and the legs long/ forwards. The heels are about 2 inches off the Mat. Keep the “navel to the spine.”
2. While exhaling slowly, circle the arms around and “draw” both legs upward into into the chest again. The hands grab the ankles, hugging the legs firmly into the chest, deepening the exhalation.
3. Repeat 5-10 times.
REMEMBER:
The navel is pulled into the spine to insure a flat back while attempting to lift the upper back. Extend the legs only as low to the floor as the back can remain flat.
This is a breathing exercise!
SPINE STRETCH FORWARD
INSTUCTIONS:
0. Sit with the legs straight, open slightly wider than shoulder width apart. (Or place the heels in the middle of the traditional Mat boxes). Draw the toes upward and backward. Extend the arms, straight forward, at shoulder height.
1. Inhaling, pull up tall, start from the top of the head, chin touching the chest, roll down and forward one vertebrae at a time. Press the “navel to the spine,” carving the letter “C” in the lower back.
2. Reach the arms forward with a sliding motion, as the body stretches forward and down, as far as possible. Keep the “hip bones” over the “sit bones.” Exhale
3. On the inhalation, initiate from the navel and roll back up.
4. Sitting up tall, exhale.
5. Repeat 3 times, trying to reach further down and deeper into the spine each repetition.
REMEMBER:
Keep the abdominal wall drawn in and the chin dropped to the chest. Concentrate on the opening of the lower spine.
This is a stretch “into” your spine.
Pilates Full Mat Material
BEGINNING INTERMEDIATE ADVANCED.
1. The Hundred
2. Roll Down/Roll Back
3. Roll Up
4. Roll Over
5. Single Leg Circles
6. Rolling Like A Ball
7. Single Leg Stretch
8. Double Leg Stretch
9. Single Straight Leg Stretch
10. Double Straight Leg Stretch
11. Criss Cross
12. Spine Stretch Forward
13. Open Leg Rocker
14. Corkscrew
15. Saw
16. Neck Roll
17. Swan Dive
18. Single Leg Kicks
19. Double Leg Kicks
20. Neck Pull
21. Scissors
22. Bicycle
23. Shoulder Bridge
24. Spine Twist
25. Jack Knife
Side Kick Series:
26. *Preparation
27. *Front/Back
28. *Up/Down
29. *Circles
30. *Bicycle
31. *Hot Potato
32. *Develope/Envelope
33. *Grand Ronde de Jambe
34. *Bottom Leg Lifts & Circles
35. *Double Leg Lifts
36. *Single Leg Lifts
37. *Beats
38. *Scissor Kicks
39. *Transition
Teaser Series:
40. -Preparation 1 & 2
41. -Teaser 1
42. -Teaser 2
43. -Teaser 3
44. Can Can
45. Hip Circles
46. Swimming
47. Leg Pull Down (“Front”)
48. Leg Pull Up
49. Kneeling Side Kicks
50. Mermaid, Side Bend, Twist
51. Boomerang
52. Seal
53. Crab
54. Rocker (Rocking on Stomach)
55. Balance Control
56. Push Ups
Add-Ons to the Mat:
*Tapping: Ankle work on wall or floor
*RING
Between / Around Knees
hips down
hips up
Arms- in front/back
Arms/Side
Behind Neck
Between Ankles - Degaje
*ROLL
Stretch Hips
Balance
Arm Series
BASIC/ BEGINNER PILATES REFORMER
FOOTWORK SERIES:
SPRING SETTING: 4 (use 3 springs for clients under 110 lb)
REPETITIONS: 10 of each
GOALS:
FOOTWORK SERIES: TOES
INSTRUCTIONS:
0. Lie on your back, sink the navel into the spine, correctly centering yourself. Place the toes (metatarsals) on the bar, toes apart, heels together and lifted. Knees shoulder width apart.
With control, push and pull with a smooth continuous motion, “working the springs.”
FOOTWORK SERIES: ARCHES
INSTRUCTIONS:
FOOTWORK SERIES: HEELS
INSTRUCTIONS:
FOOTWORK SERIES: TENDON STRETCH
INSTRUCTIONS:
TEACHING:
This is the most important exercise to set up the workout.
Make sure the “powerhouse” is always initiating the movement of the carriage. Abdominal and gluteal muscles work to stabilize the placement while in action.
If knock-kneed, work with the feet hip width apart. If bowlegged, work with the toes apart and the heels together.
The back stays flat and the shoulders and neck are relaxed. Shoulder pads may be used if you feel too much pressure.
Although the headpiece is up, a pillow for the head may be added if one cannot keep the neck long.
THE HUNDRED
SPRING SETTING: 4 (use 3 springs for clients under 110 lbs)
REPETITIONS: 10 sets
GOALS:
INSTRUCTIONS:
0. Place the foot bar down and grab hold of the strap handles behind you.
TEACHING:
Begin with only 20 pumps. Gradually increase until the maximum of 100 pumps is accomplished.
In this exercise the legs are at eye level. If you’re not able to do this without arching the back, raise your legs it an angle where you can keep your back flat.
LEG CIRCLES
SPRING SETTING: 2
REPETITIONS: 5 each way
GOALS:
INSTRUCTIONS:
0. Release two springs. Put on the extra (long) straps, making sure the hardware is on the outside! Place the feet into the straps and then bend the knees to the chest.
TEACHING:
Caution: Never start this exercise by pulling with straight legs down to the angle! Always bend the knees to the chest first!
Keep the circles small and contained within the “box.”
Work up to a brisk dynamic rhythm while circling, eventually increasing the size of the circles.
Do not attempt this exercise with overweight or very stiff people. It is tough to get into the straps. Instead, do the leg springs on the Cadillac table.
FROG
SPRING SETTING: 2
REPETITIONS: 6
GOALS:
INSTRUCTIONS:
0. Place the feet into the straps and then bend the knees to the chest keeping the heels together and the toes apart. The knees are shoulder width apart.
TEACHING:
Make sure to start this exercise with the knees into the chest.
It is important that the navel sinks down against the reaching out of the legs.
For really tall people attach the long straps.
STOMACH MASSAGE SERIES: ROUND
SPRING SETTING: 4
REPETITIONS: 10
GOALS:
INSTRUCTIONS:
0. Sit on the apparatus, facing forward, with your “sit bones” curved under. Place your toes (metatarsals) on the bar, toes apart, heels together. Hands are placed on the front edge of the carriage with the elbows out. Bring the shoulders over the hips and relax the head forward.
TEACHING:
Make sure the stomach gets its massage! It is not the legs that push out.
At all times the sit bones remain under and the lower back remains in a “C-Curve.” Have the shoulders, neck and head relaxed.
The elbows are out so you get a stretch across the upper back and firm the underarm muscles.
The knees never open more than shoulder width apart.
STOMACH MASSAGE SERIES: HANDS BACK
SPRING SETTING: 3
REPETITIONS: 10
GOALS:
INSTRUCTIONS:
0. Bring your arms behind you and place your hands on top of the shoulder blocks. Hand position can vary depending upon the individual. While the tailbone remains under, lift your upper back and open the chest.
TEACHING:
Note: Hold onto the “C-Curve.” Open only the upper back to expand the lungs. Make sure the back is still lifting up as tall as possible.
Do not allow the elbows to hyperextend.
Inhale as the carriage moves out and the heels lower. Exhale while returning.
STOMACH MASSAGE SERIES: REACH UP
SPRING SETTING: 2
REPETITIONS: 4
GOALS:
INSTRUCTIONS:
0. Place your toes (metatarsals) apart on the bar, lifting the back tall. The arms reach forward and up in a high diagonal.
TEACHING:
Make sure the lifting of the back occurs in the base of the spine and not from the shoulders arms. Engage the “powerhouse.”
For individuals with very stiff backs, the instructor may assist with this stretch by gently pulling the back forward and upwards from the hands or by pushing upward in the lower back.
SHORT BOX SERIES: ROUND
SPRING SETTING: 2-3
REPETITIONS: 5
GOALS:
INSTRUCTIONS:
0. Place the box sideways on the apparatus over the shoulder blocks in front of the hooks. Use 2 or 3 springs to secure the carriage.
TEACHING:
It is important to sit a hand-width off the back edge so that when rolling off the box you maintain four lumbar vertebrae on the box to support the back.
If the abdominals or back is weak, do not roll all the way back; only go as far as you can control.
You may want to support the beginner by placing one hand on their back and the other on their abdominals, emphasizing the navel pulling to the spine, to protect their back.
Variation in the breathing pattern: In a full roll back, inhale rolling down, exhaling at the deepest point. Lift the chin to the chest and inhale; exhale while returning to the starting position.
SHORT BOX SERIES: FLAT
SPRING SETTING: 2-3
REPETITIONS: 5
GOALS:
INSTRUCTIONS:
0. Sit tall on the Box, a hand-width from the back edge.
SHORT BOX SERIES: SIDE TO SIDE
NOTE: To introduce the intermediate level, Twist/ Reach, we first work with a side to side stretch.
INSTRUCTIONS:
0. Sit tall on the Box, a hand-width from the back edge.
TEACHING: The most important part of these exercises is how tall and even they pull up both sides of the body, not how far they go.
SHORT BOX SERIES: TREE
SPRING SETTING: 2-3
REPETITIONS: Limbering 3 time, 2 sets of Backbends
GOALS:
INSTRUCTIONS:
0. Take one leg out of the strap and bend your knee to your chest placing your arm under your thigh. Holding the thigh firmly against the ribcage, sit tall with your back at a right angle to the box, as much as possible.
TEACHING:
Make sure the hips and shoulders remain square as the body goes to the edge of the Box, or later, into the backbend. Work with the same control upon returning up.
If you have weak abdominals, back, neck, or you cannot maintain an even body, only roll half way back.
It is the “POWERHOUSE” that returns the body upright and not the arms pulling on the leg.
ELEPHANT
SPRING SETTING: 2
REPETITIONS: 5 (sometimes I like 10)
GOALS:
INSTRUCTIONS:
0. Place your heels down on the mat in front of the shoulder blocks, lift the toes. Pulling the navel to the spine, drop the head and shoulders. Brace the upper body against the bar.
TEACHING:
Make sure to push the legs out using the lower abdominal muscles. Watch that the ribcage and diaphragm remain lifted and into the back without movement.
It is important that you slow down the rhythm on the returning in of the carriage. Really “dig the heels” into the mat to work the calves.
KNEE STRETCH SERIES: ROUND
SPRING SETTING: 2
REPETITIONS: 6-8
GOALS:
INSTRUCTIONS:
0. Kneel on the carriage placing the hands on the foot bar. The feet are placed in front of the shoulder blocks, the toes curled forward and under, the heels firmly against the blocks. Sit as far back towards your heels as possible, curving the lower back into a strong “C-Curve” while anchoring the navel to the spine and keeping the tailbone curled under.
TEACHING:
The upper body does not move at all in this exercise. Isolate the movement in the hips.
Warning: If you have bad knees, you may have to eliminate this exercise
KNEE STRETCH SERIES: ARCHED
SPRING SETTING: 2
REPETITIONS: 6-8
GOALS:
INSTRUCTIONS:
0. Starting from the round position, you now arch the upper back, lifting the chest and the pelvis into extension. Sit bones remain hovering towards the heels.
TEACHING:
The same principles apply here.
Warning: Those individuals with a weak lower back should proceed cautiously with this variation. Gradually work into this arched position.
KNEE STRETCH SERIES: KNEES OFF
SPRING SETTING: 2
REPETITIONS: 8-10
GOALS:
INSTRUCTIONS:
0. Return to the round position. Lift your knees off the mat with your tailbone curled under and your head relaxed down, chin to the chest. The knees are lifted to the level of the ankles.
TEACHING:
NOTE: For beginners, the knees may not straighten all the way. Introduce this gradually.
If you have trouble finding this position with your body, start by standing up on the carriage. The heels are lifted against the shoulder blocks, as if you’re going to perform the “Up Stretch.” From this position, “scoop the tailbone under,” bending and lowering the knees until they hover at the height of the ankles.
If you have tender knees, only do this “Knees Off” variation.
RUNNING
SPRING SETTING: 4
REPETITIONS: 20 times (10 sets)
GOALS:
INSTRUCTIONS:
0. Lie on your back with the toes (metatarsals) on the foot bar The legs are parallel. Centering your spine, sink your navel to the spine.
TEACHING:
Do not “run” more than 20 repetitions (10 sets): We do not want to rest too long.
Make sure that the knees stay properly aligned, always straight up to the ceiling. This may mean that certain people have to open their toes while keeping the heels together.
The gluteal and abdominal muscles are working in order to prevent the hips from swaying.
The rhythm of this exercise is “springy,” working the ankle and the arch evenly.
PELVIC LIFT
SPRING SETTING: 4
REPETITIONS: Maximum 10
GOALS:
INSTRUCTIONS:
0. Place the arches old your feet on the corner edges of the foot bar and raise your pelvis one hand’s width off the mat.
TEACHING:
Make sure the “POWERHOUSE” is working to keep the pelvis in the proper position as the carriage moves out and in.
Make the hips are even and working symmetrically. Also check that both legs are being worked evenly.
SMALL BARREL & SPINE CORRECTOR
STRETCH WITH BAR
Good Ending Exercise
REPETITIONS: 3 times
INSTRUCTIONS:
0. Sit with the coccyx on the edge of the Spine Corrector Barrel. The legs are straight and the body is lying back over the barrel. Both hands hold onto a weighted bar which, in the beginning, rests on your thighs.
TEACHING:
ARM CIRCLES
REPETITIONS: 3 circles in each direction
INSTRUCTIONS:
0. Lie with your upper back against the barrel. Place the head back with a long, relaxed neck. Extend the legs down into “Pilates Stance” or bend your knees upward with your feet flat on the floor. Your arms are by your sides. You may hold light weights.
NEXT STEP:
TEACHING:
LEG SERIES:
CIRCLES
REPETITIONS: 5 circles in each direction
INSTRUCTIONS:
0. SMALL BARREL: Lie over the Barrel with your lower back against it. Hands are holding onto the side handles to keep the Barrel firmly pressed into your back. Keep the neck long and relaxed making sure there is no pressure no it. Straighten both legs to the ceiling.
0. SPINE CORRECTOR: Control getting into this exercise; keep the chin to your chest as you slide to your shoulders. At the end of this exercise, bring your head up first. Sit against the Barrel, then slide on top and over, until your shoulders lie on the floor. Keep the neck long and relaxed making sure there is no pressure on it. Bend your knees into your chest.
TEACHING:
SMALL BARREL
SPINE CORRECTOR
SCISSORS
REPETITIONS: 5 sets R/L
INSTRUCTIONS:
0. SMALL BARREL: Lie over the Barrel with your lower back against it. Hands are holding onto the side handles to keep the Barrel firmly pressed into your back. Keep the neck long and relaxed making sure there is no pressure no it. Straighten both legs to the ceiling. This exercise can follow the Leg Circles.
0. SPINE CORRECTOR: This exercise can follow the Leg Circles.
TEACHING:
WALKING
REPETITIONS: 3-5 sets
INSTRUCTIONS:
0. SMALL BARREL & SPINE CORRECTOR: Lie over the Barrel with your lower back against it. Hands are holding onto the side handles to keep the Barrel firmly pressed into your back. Keep the neck long and relaxed making sure there is no pressure no it. Start with both legs to the ceiling. This exercise can follow the Scissors.
TEACHING:
BICYCLE
REPETITIONS: 3-5 circles, then reverse.
INSTRUCTIONS:
0. SMALL BARREL & SPINE CORRECTOR: Lie over the Barrel with your lower back against it. Hands are holding onto the side handles to keep the Barrel firmly pressed into your back. Keep the neck long and relaxed making sure there is no pressure no it. Start with both legs to the ceiling. This exercise can follow the Walking.
TEACHING:
BEATS
REPETITIONS: 20 beats
INSTRUCTIONS:
0. SMALL BARREL & SPINE CORRECTOR: Lie over the Barrel with your lower back against it. Hands are holding onto the side handles to keep the Barrel firmly pressed into your back. Keep the neck long and relaxed making sure there is no pressure no it. Start with both legs reaching to the ceiling.
TEACHING:
ROLLING IN AND OUT
REPETITIONS: 3 sets
INSTRUCTIONS:
0. SMALL BARREL & SPINE CORRECTOR: This exercise is the last of the Leg Series. Lying over the Barrel, bend the knees into your chest.
NEXT STEP:
2. Instead of the side-to-side motion, now circle the legs, gradually increasing the range and lift of the circles.
TEACHING:
REST POSITION
INSTRUCTIONS:
LARGE BARREL (Ladder Barrel)
Beginning Pilates System
This piece of equipment is great to introduce certain exercises that will later be done on the Reformer.
BALLET STRETCHES - FRONT
REPETITIONS: 3 times. Increasing the stretch with each repetition
INSTRUCTIONS:
0. Stand inside the Barrel pressing the sacrum against the back rung. Bring one leg up on top of the Barrel making sure you cross the leg in front of your body when lifting. Then pace this leg aligned with the center of your body.
VARIATIONWhile keeping both legs straight and hips squared, slide out over the Barrel, then draw back to center.
TEACHING
Note: This front stretch can replace the TREE in the Short Box Series old this Barrel. (Not beginning)
BALLET STRETCHES - FRONT WITH A BENT LEG
This exercise is good for opening tight hips.
REPETITIONS: 3 times. Increasing the stretch with each repetition
INSTRUCTIONS:
0. This stretch can follow the previous exercise. This time bend the leg on top of the Barrel, with the knee dropped out to the side and the ankle flat. Position this leg across the body.
TEACHING
SWEDISH BAR STRETCH
This exercise is for the very stiff
REPETITIONS: 3 times. Increasing the stretch with each repetition
INSTRUCTIONS:
0. Face the ladder from the outside. Place your foot in the center of a rung at an appropriate height for your body. Hold on to the outermost rungs.
THIGH STRETCH
REPETITIONS: 1 time on each leg
INSTRUCTIONS:
0. Stand inside the Barrel facing the ladder with your legs together and your knees touching.
PILATES BASIC/ BEGINNING CADILLAC
Roll Back Bar:
ROLLING BACK
GOALS:
REPETITIONS: 3 times
INSTRUCTIONS:
0. Sit on the table with the soles of the feet against the poles, holding onto the bar.
TEACHING:
ROLLING BACK WITH ONE ARM
GOALS:
REPETITIONS: 2 times
INSTRUCTIONS:
0. Sit on the table with the soles of the feet against the poles. Hold onto the bar with one arm placed in the center of the bar. The other arm hugs the abdominals.
NEXT STEP:
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TEACHING:
LEG SPRING SERIES
TEACHING FOR ALL THE EXERCISES OF THIS SERIES:
FROG - Basic version is not in the manual
GOALS:
REPETITIONS: 5-6 times
INSTRUCTIONS:
0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).
TEACHING:
LEG CIRCLES
GOALS:
REPETITIONS: 5-10 times max, then reverse the circles.
INSTRUCTIONS:
0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).
TEACHING:
SCISSORS - Not in manual
GOALS:
REPETITIONS: 5 sets
INSTRUCTIONS:
0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).
NEXT STEP:
TEACHING:
WALKING
GOALS:
REPETITIONS: 3 Sets
INSTRUCTIONS:
0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).
TEACHING:
BICYCLE
GOALS:
REPETITIONS: 5 sets of circles and then reverse the direction of the circles.
INSTRUCTIONS:
0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).
TEACHING:
BEATS
GOALS:
REPETITIONS: Repeat 3 sets
INSTRUCTIONS:
0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).
TEACHING:
NEXT STEP:
ARM SPRING SERIES
DOWN and UP (pre arm circles)
GOALS:
REPETITIONS: 2 times
INSTRUCTIONS:
0. Lie flat on your back. Feet are placed at the opposite edge of the table with the knees bent up. If you’re not strong enough, lie only halfway down the table. Place the hands in the spring straps keeping the wrists long. Extend the arms to the ceiling.
TEACHING:
CIRCLES
GOALS:
REPETITIONS: 5 circles in each direction
INSTRUCTIONS:
0. Lie flat on your back. Feet are placed at the opposite edge of the table with the knees bent up. If you’re not strong enough, lie only halfway down the table. Place the hands in the spring straps keeping the wrists long. Extend the arms to the ceiling.
TEACHING:
TRICEPS
GOALS:
REPETITIONS: 5 times max.
INSTRUCTIONS:
0. Out of the previous arm circles, we pull the arms down once more. Place the elbows firmly into the mat against the body. Keep them glued to the table.
TEACHING:
PUSH THROUGH SERIES:
PUSH THROUGH
GOALS:
REPETITIONS: 4 times max.
INSTRUCTIONS:
0. Sit facing the bar with the feet against the poles and place the hands on the bar.
TEACHING: Note:
STANDING ARM SPRING SERIES: WITH ROLL BACK BAR
Note: Hook the roll back bar to the outside of the Cadillac.
CHEST EXPANSION - STANDING
GOALS:
REPETITIONS: 2-3 sets
INSTRUCTIONS:
0. Stand facing the Cadillac and place the hands on the bar.
TRADITIONAL ENDING SERIES
BREATHING
GOALS:
REPETITIONS: 3-5 times
INSTRUCTIONS:
0. Lie on the table and place your feet in the strap of the trapeze, feet rotated out and secured behind the strap. Reach behind you and place your hands on the roll back bar, extending your wrists and fingers.
NEXT STEP:
TEACHING: When introducing this exercise, break it down into three steps: