++Fitness Pilates 9 Minute Flow ++ The audio is not great on this video so I didn’t release it BUT there are some nice sequences so worth a watch for some warm up and flow ideas++

 

Fitness Pilates Newsletter  

Welcome to the Fitness newsletter I hope you are having a great weekend and classes are busy and your Pilates business is thriving.

Notes From Fitness Pilates Activation Workshop (presented at IFS Conference This Weekend)

This weekend I presented 2 Fitness Pilates workshops at The International Fitness Showcase Conference.
Fitness Pilates Activation and Fitness Pilates Classes For The Masses.

The Fitness Pilates Activation Masterclass is a progressive FP class designed for today’s client who is struggling to effectively train the weaker areas of the kinetic chain. 

Below is the breakdown of the workshop and if you attended here are the notes and if you didn’t I hope today’s newsletter will help you design a new session plan for your Pilates classes this week – let me know if this all makes sense 🙂 

 

**Fitness Pilates Activation (Pilates Pump)**

Consists of a 4 step training procedure of selected muscle groups.

Step 1. Mobility
Choose a muscle group and use full range and functional mobility movements.

Step 2. Stretch.
Using a mix of dynamic and static stretching for the area.

Step 3 Activation.
*What is an Activation Exercise?*

Activation Exercises are moves designed to get the big muscles of the body activated and working properly. Most people sit down for long periods and move around in ways that cause areas of the body to get tight. This tightness and the poor movement patterns and posture that we use throughout the day causes imbalances, weak and underactive big muscles and tight, overactive small muscles.

Because these small muscles become overactive and the big muscles become overactive, we tend to try to use these weak, small muscles to do work they aren’t really able to handle, which puts us at risk for injury.

Activation exercises are small, isolated, pump type movements and work really well in a Fitness Pilates Class.

Activation Exercises help to develop the mind-body connection and get the big muscles activated so that the small muscles don’t try to take on a load they can’t handle.

The moves are done with a focus on FEELING the correct muscles working.
Once the muscle is activated you are able to increase the load and do quality repetitions of strength building Pilates exercise.

 

Step 4: Strength
Once the class has gone through the process above, the next step is to apply strength building Pilates exercises. 

 

MASTERCLASS
**Class Planning and Exercise Selection**

Warm Up & Mobility Ideas – Music Suggestion Pure Energy Pro Beats 3
Time 15 minutes 

 

Begin With Breath and Mindset.

*Section 1*
Happy Hands & Wrist Mobility.

Hands & Wrists – Internal /External rotation
Flashing hands and jazz hands
Shoulder circles with flexed and pointed wrist.

*Section 2*
Shoulder Therapy

Standing 4d shoulder rotation
Floating front raise, lateral raise, posterior raise, full reverse circle.

*Section 3*
Lumbopelvic 3d Mobility

3d Pelvic Tilt
Adding Knee lift, abduction, hip extension, external and internal rotation

*Section 4*
Happy Feet & Happy Bunions Section

Standing Foot and Ankle Work.

 

*Dynamic/Passive Stretch*
6 – 10 MINUTES 

Dynamic/Passive Stretching for:
Shoulders, Upper/Middle/Lower Back, Chest, Abs, Hip Flexors, Quads, Glutes, Hamstrings, Calf, Achilles, Feet.

 

*Activation*
10 – 15 minutes

Glutes
1: Squats – Pulses low and mid-range.
2: Plies – Pulse Low and mid-range.
3: Stationary Lunge – Pulse Low and Mid Range.
4: Glute Bridge – Frog Press
5: Single leg glute bridge.

*Strength:* 15 minutes

Deep Squats To Pilates Press Ups
Assisted Roll Over (Partner spotting)
Partner Shoulder Bridges for Extra Height.
Swan Dive – With Glute Bracing, Scapulae Retraction, Back Extension.

 

*Cool Down*
Deep Glute and Hamstring Stretch
Spine stretch.

Relaxation to finish the class.

 

I am designing a new Fitness Pilates masterclass called PILATES PUMP which is an Activation session using bands and includes theory and practical ideas.  Pilates PUMP will be one of the sessions at the Fitness Pilates Summit in London 17th November 2019 Click here to book on the early bird

 

I hope that inspires you this week to adapt and modify your FP sessions.

Have a wonderful week and if you need any help with your Pilates Training or help with your business please email me or send me a message on Facebook Messenger.

Have a great evening and happy teaching 🙂 

Love Rachel xxx

 

 

Weekly Updates – Training, Workshops & News

2 Places left for Manchester Level 3 Pilates in April ( Be quick if you want to do the course in a Manchester – Next Manchester will be Feb 2020)

Fitness Pilates Course and Refresher

Need help setting up and marketing  your sessions ? Join the Fitness Business Academy CLICK HERE 

 

*Choreographytogo is the official Level 3 Pilates Provider for

Virgin Active Health Clubs*

 

5/6/7 April – Manchester Salford Quays Virgin Active 11-5pm

10/11/12 May -Nottingham Virgin Active 1045 – 4pm

21/22/23 June Guildford Spectrum 1230 – 630

27/28/29 September London Virgin Active Barbican 11 – 5

8/9/10 November Birmingham Solihull Virgin Active 11 – 5

17/18/19 January 2020 Bristol David Lloyd Westbury Times To be Confirmed.

 ​7/8/8 February 2020 London Virgin Active Barbican Times To be Confirmed

CLICK HERE for all the course information and booking

The Level 3 Pilates is £860