Light Weight Functional Ideas

🧘‍♀️ Fitness Pilates Refresher: Back to Basics

💡 Session Purpose

• Focus: A simple, foundational warm-up for Fitness Pilates instructors or those returning after a break.

• Audience: Ideal for beginners or instructors prepping a slower-paced post-Easter class.

🎵 Music & Atmosphere

• Background track: Healing Beats – soft, calming music for grounding. Pure Energy Music.

• Importance of music choice discussed for setting class tone.

🔄 Warm-Up Sequence Overview

1. Grounding & Breath Work

   • Diaphragmatic breathing (in through the nose, out through the nose).

   • Helps center participants and set the mental tone.

2. Ankle Mobility & Balance

   • Rocking onto toes and back.

   • Eyes closed to challenge proprioception.

   • Ankle circles and small knee bends while balancing.

3. Leg & Hip Mobility

   • Knee lifts, leg extensions, side raises.

   • Hip circles and multi-directional moves for warm-up layering.

4. Spine & Upper Body Activation

   • Gentle spinal rotations and lateral flexions.

   • Shoulder rolls and arm movements.

   • Partial roll-downs for spinal articulation.

5. Wrist, Elbow, and Hand Movement

   • Hand flexing, wrist rolls, and shoulder-to-elbow movement.

   • Preparation for weight-bearing postures.

✅ Key Teaching Tips

• Start with feet upward through the kinetic chain (a reversal of typical top-down structure).

• Keep movements gentle and progressive.

• Encourage sequencing warm-up elements for fluidity.