Fitness Pilates Newsletter 18th February 2024

Fitness Pilates Newsletter 18th February 2024 

Hi 
 

I got lots of great feedback from last weeks class plans that I am adding another one for you today.

Let me know if these help and if you would like a mini video showing you the transitions.

Fitness Pilates Lesson Plan – Alternative Intermediate Class

Warm-Up (10 Minutes) – Standing

• Gentle whole-body mobility including dynamic functional sequences to prep the body for the class to follow.
• Deep breathing exercises focusing on expanding the ribcage and engaging core muscles with each inhalation and exhalation.
• Standing core work to activate snd prepare the core muscles.

Standing Sequences (7 Minutes) – Sequence 2

• Pilates multi plane squats with arm reaches.
• Lunge backwards with a twist over the front leg, alternating sides. Repeat x 6.
• Finish with a balance challenge: single-leg reach forward, alternating legs. Hold for a moment before switching sides.

Mat – Supine (20 Minutes)

• Begin with leg slides, extending one leg at a time while maintaining pelvic stability. Repeat x 8 each side.
• Single leg stretch, alternating legs, focusing on core engagement. Repeat x 8 each side.
• Bridge series with leg lifts – lift into a bridge, then lift one leg at a time. Repeat x 4 each leg.
• Roll up to sitting, then perform a spine stretch forward. Repeat x 4.
• Transition to a seated twist, holding each side for a breath cycle. Repeat x 4 each side.
• Finish with a series of scissors, keeping upper body relaxed and focusing on leg movement. Repeat x 8 each leg.

Mat – Prone (7 Minutes)

• Start with a series of leg pulls – prone, lifting one leg at a time while keeping hips stable. Repeat x 8 each leg.
• Pilates push-up series, focusing on tricep engagement and core stability. Repeat x 4.
• Transition to a child’s pose for a brief rest.
• Swimming varuations 
• Finish with a series of plank variations, holding each for 10-15 seconds. Include side planks to challenge obliques

Stretch and Relaxation to Close (5 Minutes)

• Move to a seated cross-legged position for a gentle spinal twist, each side.
• Conclude with a lying down relaxation, focusing on deep breathing and releasing any remaining tension in the body.

Music – Loving the DEEP Work from Pure Energy Go 


Are you in the Fitness Pilates Instructor Group Fitness Pilates Instructor Group

Luxury Retreat With Champneys – Next Retreat Day Thursday 9th May
We have added the next date for the Luxury Retreat in conjunction with Champneys Springs 9th May click here 


Level 4 Pilates 

We are running the Level 4 Pilates Diploma Course this month as a 121 offering with Tutor Kelly which means you can sign up and work through all of the content that is already recorded with Kelly and Tom Waldron. You can watch all of the lectures at your leisure and start to implement the information as you go into your existing classes and clients. You will schedule calls with Kelly for when you have questions and move through the full course in your own time.  Click here for details.
 

Spotlight Workshop of the Day – Sit Fitness Updates click here 

Love Rachel x

Any questions whats app me 07976 268672
If its admin question please email Lauren@Choreographytogo.com or use the C2GO messenger