||Standing, warm up
||Every workout should start with a warm up to prepare the mind and body as well as setting an intention. Here we focus on a standing warm up using the breath to achieve just that
||Balance plays a large part in our Pilates workouts and is key to help prevent falls. Here we focus on engaging the core to help improve our balance.
||Mat based, warm up
||A mat based warm up focusing on breathing technique and mobilisation to prepare the mind and body for a mat based workout
||Mat based, Glutes
||A strong backside is so important to help support posture and alleviate back pain. Here we look at how to engage the glutes and get them firing up!
||Mat based, Hamstrings
||Tight hamstrings restrict movement in the legs and the general flow within the body, which can result in injury and back pain. Here’s how to lengthen your hamstrings and feel taller
||Mat based, Hip
||In this element we look at how to increase hip and quad flexibility
||Mat based, Core, pelvic floor
||Basic core engagement and how to find and activate your pelvic floor muscles
||Mat based, Back, Strength, mobility
||Basic exercises to mobilise and strengthen the back from top to bottom
||Anterior Cruciate Ligament
||Build up the support of the quads and maintain a general level of fitness with walking or cycling
||Calf muscle strain
||Maintain range of motion exercises but avoid directly stretching the muscle. Resume exercising when the pain has lessened or completely gone
||Rotator cuff pain
||Focus on exercises that will help rotational movement, stretches for the posterior (rear) shoulder capsule and strengthen the muscles that stabilise the shoulder
||Concentrate on strengthening the core and stabilising the lumbar spine
||Focus on stabilising the core and hips and lengthening the quadriceps
||Stretching your shoulders on a regular basis is key as well as maintaining good posture
||Build strength in the core and the glutes. Improve flexibility in the hamstrings and hip rotator. Start training again slowly to test for pain and discomfort.
||A guided meditation with me which focuses on inner listening, breathing, how to calm yourself and relax. We all need to take time out to nourish our minds as well as our bodies.
||An inflammation condition and overuse injury. Gradually build strength in the calf muscle
||ankle inversion injury
||These are usually caused by the ankle rolling over and forcing the foot into dorsi flexion and inversion.
Improve balance with the ankle as well as building strength around the ankle joint.
||What a groin injury is and how to overcome them
||Lower back pain
||Caused by weakness in abs, glutes and hamstrings. In this workout we look at how to strengthen key muscle groups to reduce lower back pain.
||how to mobilise, strengthen and lengthen your shoulder muscles including the use of a resistance band.
||how to strengthen and lengthen your bicep muscles including the use of a resistance band and small weights.
||how to strengthen and lengthen your tricep muscles including the use of a resistance band.
||how to strengthen and lengthen your chest muscles including the use of a resistance band, small weights and bodyweight resistance
||how to mobilise, strengthen and lengthen your back muscles including the use of a resistance band.
||how to strengthen and lengthen your quad muscles including the use of a resistance band.
||how to strengthen and lengthen your hamstring muscles including the use of a resistance band and hand weights
||how to strengthen and lengthen your gluteal muscles including the use of a resistance band.
||Inner and outer thigh
||how to lengthen and strength the inner and outer thighs including the use of the Pilates Magic circle aka the fairy ring
||how to mobilise the spine with standing and mat based exercises
||how to perform the plank effectively with options and progressions, including the use of the foam roller and balance disc
||The Press Up
||how to effectively perform the press up with options and progressions, including the use of a resistance band and Pilates soft ball
||The V Sit
||how to effectively perform the V sit with options and progressions, including the use of the Pilates soft ball
||how to effectively perform the bridge with options and progressions, including the use of a looped resistance band and Pilates soft ball
||The Dorsal Raise
||how to effectively perform the dorsal raise with options and progressions
||The Curl Up
||how to effectively perform the curl up with options and progressions, including the use of the Pilates soft ball
||How to perfect the Torpedo and challenge with use of the balance disc, soft ball and fairy ring
||How to perfect the Clam and challenge with a soft ball and resistance band
||A Sun Salutation
||A Sun Salutation to wake up the body and mind and to feel energised
||Two sequences to improve your balance
||Body Weight Strength Sequence
||A pure body weight strength sequence for upper and lower body
||Exercises and tips on how to overcome plantar fasciitis with the use of the soft ball and resistance band
||A workout designed to help release the shoulders to create more movement. Includes the use of a Swiss ball
||How to improve your spinal mobility with the help of the Swiss ball
||Increasing awareness of your foot muscles with simple exercises
||How to improve your ankle stability
||Exercises to help with mobilising the ankle and improving alignment
||How to release tight glutes with a spiky ball and simple stretches
||Posture and Pelvis
||Basic exercises to increase body awareness with posture, improve pelvic mobility and isolate spinal movement from pelvic movement
||How to correctly perform a lunge with options, progression and challenges
||How to correctly perform the Pointer with options, progression and challenges
||A simple Tai Chi warm up
||How to self massage to lengthen fascia and eliminate trigger points
||What to do to help recovery from a torn calf muscle
||How to help recovery from shin splints
||Hip joint impingement
||How to improve and overcome hip joint impingement
||A technique session for dorsal raise and ab curl with the balance disc
||Introducing the balance pods
||Technique workshop for the fairy ring or magic circle
||Pilates Soft Ball
||A technique workshop for the Pilates soft ball – COMING SOON