READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 2: INTERMEDIATE PILATES MOVEMENTS



Welcome to Part 2 of the Lean Lines series! Part 1 of the series included a Ready workout consisting of basic Pilates exercises that focused on getting your mind and body ready for more challenging movements. Part 2 of the series will get you Set with additional intermediate exercises to allow you to progress from the basic moves and challenge you with a slighter higher intense workout.

If you are interested in a refresher on the Joseph Pilates principals and fundamentals and how this 4-Part Lean Lines Series was developed, feel free to refer back to Part 1 of the series.

PROGRESSION

When learning the Pilates workouts, practice performing each exercise using the Pilates Principals. Become familiar with the routines sequences and practice until the movements are fluid.

Keep in mind these progression tips when perfecting your Pilates routine:

• Take time learning each exercise to develop confidence through repetitive motion.
• Listen to your body and make the exercises to work for you.
• Modify by executing shorter ranges of motion or by adjusting the incline to accommodate your strength level.
• Increase the intensity by elongating through the muscles, changing the tempo or range of motion. You can also adjust the incline or body position for an added challenge.

PILATES REPS & SETS

Pilates exercises take time to learn and understand the mechanics to perform them properly. The exercises in this workout will be performed slowly with control for 5-10 reps depending on the intensity of the move and for only one set. Practice each exercise and execute them with precise muscular control.

You are now ‘Set’ on the Pilates path with additional exercises to add to your routine on your Total Gym.

LEAN LINES ADDITION || Set Workout

The following Set workout includes additional exercises targeting an intermediate skill level. Be sure to learn these moves while keeping the Pilates principles in-tact. When you reach a point when you’re ready for an added challenge, feel free to add the Ready exercises you learned from Part 1 as you go! The added moves will increase your workout intensity and will keep your workout fresh. It will also prepare you for the Part 4 Ultimate Challenge!

Accessories:

Toe bar & cables

Directions:

• Set incline to a medium level with toe bar attached v • Perform all exercises slowly with control in a flowing sequence
• Do 5-10 reps each exercise, then continue to the next move

Set Up: Medium level / Toe bar

Footwork:

1. Point, flex, bend, stretch
• Heels drop, toes rise, plié, and extend

2. Leg circles
• draw small &/or big complete circles in each direction
• perform on both legs

Spinal & Core Prep

3. Twist & Saw
• lengthen through the spine on the twist
• articulate through the spine to saw towards the opposite leg

Long Stretch Series:

4. Long Stretch
• place palms of hands on toe bar and extend legs into a plank
• remain in a plank while hinging from the shoulders to press out/ in

CONNECT CABLES

Abs Series:

5. Opposition Arm/ Leg
• face the tower in a quadruped position
• hold one handle and extend the opposite leg
• aim the elbow towards the opposite knee
• perform on both sides

6. Swimming (prone)
• perform a rhythmic swimming motion, glide board remains static

Leg Series:

7. Leg Arcs
• keep the hips stacked as the top leg arcs over the toe bar

Stretch:

Eve’s Lunge

Check out the video to see how these Pilates exercises are performed on your Total Gym.

Stay tuned for Part 3, Lean Lines Go routine which will include more advanced Pilates exercises to challenge your muscles!

Best Always,
Maria

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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