PILATES SESSION TWO

MOBILISATIONS

TWISTS X 5 EACH SIDE

SHOULDER ROLLS X 5 EACH WAY

ROLLDOWNS X 5

WALKING EXERCISE X 5 EACH LEG

SHELL STRETCH

EXERCISE ONE

4 POINT KNEELING

(KNEEL ON ALL FOURS, HANDS DIRECTLY UNDERNEATH SHOULDERS, KNEES DIRECTLY UNDERNEATH HIPS, NEUTRAL SPINE, CORE ACTIVATED)

OPPOSITE ARM & LEG EXTENSION X 15, HOLD FOR 3 SECONDS

LEG CIRCLES X 15 EACH WAY

LEG ABDUCTION (STRAIGHT LEG, OUT TO SIDE) X 15, THEN PULSE 15

HAMSTRING CURLS (EXTEND LEG STRAIGHT THEN BEND KNEE TO TAKE HEEL TOWARDS BACKSIDE) X 15

LEG EXTENSION KICKS UP AND DOWN (POINT TOES, LEG STAYS STRAIGHT THROUGHOUT) X 15, THEN PULSE 15

REPEAT OTHER LEG

EXERCISE TWO

PRONE THORACIC EXTENSION - HOLD FOR 5 SECONDS

MOVE INTO

SUPERHERO - HOLD FOR 5 SECONDS

REPEAT 10 X EACH POSITION

Prone Thoracic Extension - Lie prone on mat, arms by side, as you inhale lift upper body from mat, palms turn down towards floor as you lift up. Exhale to lower back down to floor. Option two - lift feet from floor. Option three – lift feet from floor heels together, toes turned out. Option four – lift feet from floor bend knees and make diamond shape by bringing heels together, toes turned out.

Superhero – Lie prone on mat, arms stretched out long in front, palms down, as you inhale lift upper body from floor. Exhale to lower back down to floor. Option two - lift feet from floor. Option three – lift feet from floor heels together, toes turned out. Option four – lift feet from floor bend knees and make diamond shape by bringing heels together, toes turned out.

EXERCISE THREE

ROLL UPS WITH ROTATIONS X 5 EACH

EXERCISE FOUR

ABDOMINAL CURLS X 15

ABDOMINAL CURLS 3 POSITION HOLDS (HIGH, MEDIUM, LOW) 5 SECONDS HOLD EACH POSITION X 5

Option one – feet on floor. Option two – feet off floor, bent knee. Option three – feet off floor, straight legs.

EXERCISE FIVE

SUPINE HIP EXTENSION (BRIDGE)

FIGURE 4 LEG POSITION (OPPOSITE FOOT ON KNEE) X 15

SINGLE LEG HIP RAISE X 15

SINGLE LEG LIFT AND LOWERS X 15

SINGLE LEG HOLD X 15 SECONDS

REPEAT OTHER LEG

EXERCISE SIX

SEAL X 10

STRETCH

SHELL STRETCH TO STANDING WITH BREATHING