Fitness Pilates Newsletter

18th November 2018

Good Morning  How are you?

I have recorded a really simple spiky ball workout that you can use in class before you move onto your main FP exercises. Pre rolling and muscle activation work can improve a clients ability to perform strength and flexibility exercises, so works beautifully just after a warm up.

You can get your Spiky Balls from all over the internet. I order mine from AMAZON for ease, quickness and price and my class members purchase their own. I carry about 10 extra to class but clients are more than happy to be rolling on their own personal spiky ball.

***Spiky Ball/Tennis Ball/Foam Rolling Glute Activation Ideas For Fitness Pilates*****

*Strengthening the Glute Maximus and Medius*

If you focus is to strengthen the glutes try my 4 Step Process if you have access to the Spike Ball/Tennis Ball or a foam roller.

1: Foam Rolling or SMR – Place under glutes roll and hold in 3 planes working through tight areas and knotts.

2: Dynamic Stretching – Mix active and passive stretch techniques for the glutes/hip flexors/hamstrings and quads.

3: Activation – Isolation/pump/small range of motion so Shoulder bridge pulses/ Squat pulsing at the bottoms of the squat movement etc.

4: Strengthening Exercises – continue with your regular glute strengthening exercises.

Monitor, continue and progress over weeks.

Everyone LOVES working with the spiky balls.  Have fun. Enjoy and get creative.

I hope that inspires you this week.

Do let me know.

HAPPY SUNDAY

Love Rachel xx

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