READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 3: ADVANCED PILATES MOVEMENTS



Welcome to Part 3 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 Set you up with additional intermediate exercises. Part 3 is a more advanced part of the series to make you Glow with higher intense exercises which are slightly more difficult than the previous two workouts.

If you would like 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 ready to ‘Glow’ on the Pilates path with more advanced exercises to add to your routine on your Total Gym.

LEAN LINES CHALLENGE || Glow Workout

The following Part 3 Glow workout will contain more challenging movements than Parts 1 and 2. The workout is designed to elevate your heart rate, develop muscle tone, and produce a sweaty “glow”. With the high intense workout, be sure to maintain the Pilates fundamentals you’ve leaned and continue to focus on core activation, muscular length, and utilizing your breath throughout the movement.

When you reach a point when you’re ready for an added challenge, feel free to add the Ready and Set exercises you learned from Parts 1 and 2 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
• 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 / Foot bar

Footwork:

1. Single leg kicks
2. Bridge (+press back)

Spinal & Core Prep

3. Roll over
• face tower, roll down to supine (decline) and brace hands on toe bar rails
• articulate spine to roll as legs reach up and over toe bar
• modify: smaller range of motion or face away from tower (incline)

Long Stretch Series:

4. Long back stretch
• face tower, hands on toe bar and legs on GB
• dip down as hips circle up and around
• perform in both directions

CONNECT CABLES

Abs Series:

5. Single arm press +side bend
6. Teaser

Leg Series:

7. Side kneeling leg lifts
• side kneeling position with one hand to GB (incline) or toe bar (decline)
• keep hips stacked while moving from the hip joint

Stretch:

8. Roll to stand

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

Stay tuned for the Ultimate Challenge in Part 4 of the Lean Lines Series! Part 4 will integrate everything you’ve learned from Parts 1 through 3 by combining and organizing the exercises into a systematic and comprehensive master circuit!

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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