Transcript
Pilates Certification Manual LEVEL 4
Table of Contents PROGRESSING TO LEVEL 4............................................ i
REFORMER............................................................. 14
WUNDA CHAIR......................................................... 38
Learning How to Deepen the Pilates Experience....................................... i Level 4 Workout Design............................................................................ii Level 4 Checklist......................................................................................iii
Overhead.................................................................................................14 Rowing Series: Into the Sternum............................................................15 Rowing Series: 90 Degree.......................................................................16 Horseback on Reformer..........................................................................17 Advanced Breast Stroke..........................................................................18 Tendon Stretch........................................................................................19 Swakatee: Punching................................................................................20 Swakatee: Shaving the Ear......................................................................21 Swakatee: Side Bend...............................................................................21 Swakatee: Flower....................................................................................23 Corkscrew 2............................................................................................24 Snake Twist.............................................................................................25 Control/Dismount....................................................................................26 Russian Splits.........................................................................................27
Reverse Teaser........................................................................................38 Horseback...............................................................................................39 The Barby................................................................................................40 Push Ups Sideways................................................................................41 Mountain Climb.......................................................................................42 Corkscrew...............................................................................................43 Tendon Stretch with Variations...............................................................44 Frog Facing Out.......................................................................................45 Pull Up One Leg Arabesque....................................................................46 Hip Stretch with Bent Leg.......................................................................47
LEVEL 4 – MAT, REFORMER, CADILLAC & WUNDA CHAIR....... 1 MAT....................................................................... 3 Corkscrew 2............................................................................................. 3 High Scissors and Bicycle/Reverse.......................................................... 4 Spine Twist.............................................................................................. 5 Side Leg Series: Hot Potato..................................................................... 6 Teaser 3: Legs Lower/Lift......................................................................... 7 Hip Circles................................................................................................ 8 Side Bend................................................................................................. 9 Boomerang.............................................................................................10 Crab........................................................................................................11 Control Balance.......................................................................................12 Push Ups................................................................................................13
CADILLAC............................................................... 28 Rolling Stomach Massage......................................................................28 Bottom Exercise with Push Through Bar.................................................29 Rolling In and Out...................................................................................30 Leg Springs In the Air: Circles, Walking and Beats.................................31 Leg Springs In the Air: Small Circles and Bicycle....................................32 Airplane...................................................................................................33 Standing Hip Traction Stretches: Front, Side and Back...........................34 Hip Stretch..............................................................................................35 Standing Arm Springs with Bar: Back Rowing........................................36 Standing Arm Springs with Bar: Chest Expansion, Side-Arm, Shaving..................................................................................37
MAGIC CIRCLE......................................................... 48 Mat..........................................................................................................49 Standing Legs.........................................................................................56 Standing Arms........................................................................................58 Sitting.....................................................................................................60 Head & Neck...........................................................................................61
Level 4 Checklist
Understand and Apply “Learning How to Deepen the Pilates Experience” Practice Level 4 to strengthen & lengthen your own body Know how to teach all Level 4 exercises on a client Know the Level 4 sequences, spring settings and repetitions Know how to design six Level 4 workouts Know the movements of the scapula and action of upper body muscles
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Level 4 – Mat, Reformer, Cadillac & Wunda Chair MAT
REPS
MAT CONT.
REPS
The Hundred
100
Roll-Up
5x
Roll Over
3x ea.
Single Leg Circles
5x ea.
Rolling Like a Ball
10x
Side Kick Series: Front/Back, Circles Point Up/Flex Down Bicycle/Reverse Legs Lower/Lift double single Bottom Leg Circle Ronde de Jambe Hot Potato Scissors Beats on Stomach
10x, 10x 5x ea. 3x ea. 5x 5x 5x 3x ea. 5-8x 6x 10x
Teaser 2
Series of Five
REFORMER
REPS
SPRINGS
REFORMER CONT.
REPS
SPRINGS
Footwork
10x ea.
4-3-2s
The Hundred
100
2s
Overhead
5x
2s
Coordination
5x
2s
Swakatee Series: Punching Shave the Ear Side Bend Flower
3x 3x 3x 3x
1s 1s 1s 1s
3x 3x 3x 3x 5x 5x ea.
1s 1s 1s 1s 1s 1s
Chest Expansion
3x ea.
2s
Thigh Stretch
3x
3s
Arm Curls
5x
1s
Arm Circles
3x ea.
1s
3x
Rowing Series: Into the Sternum 90 Degree From the Chest From the Hips Shaving The Hug
Snake Twist
3-5x
1-2s
Teaser 3 - Legs Lower/Lift
3x3
Swan on Barrel
3x
Large Barrel
Corkscrew 2
6 total
secure
Can-Can or Hip Circles
6x 4-6x
secure secure
Mermaid
3x ea.
1s
Swimming
1s 1s 2s 1s 1s
3x 1x
20 breaths
3x 3x 5x 3x3 3x ea.
Control Dismount Long Spine Massage (or Leg Circles)
3x ea. 10x ea.
2s 2s
5x
1s
Side Splits
5x
2s
Front Splits
3x
2s
Russian Splits
3x
2s
Thigh Splits
5x
2s
Pelvic Lift
10x
4-3-2s
Running
20x
4-3-2s
Spine Stretch Forward
5x
Open Leg Rocker 2
6x
Corkscrew 2
6x total
Saw
3x ea.
Cobra Stretch
5x
Swan Dive
5x
One Leg Kick
3x ea.
Double Leg Kick
3x ea.
Neck Pull
5x
Sidebend
3x ea.
High Scissors
4x ea.
Boomerang
4x
Long Box Series: Pulling on the Straps The T Backstroke Teaser Horseback on Reformer (Prep, Arm Circles, Shaving)
Bicycle/Reverse
4x ea.
Seal
10x
Advanced Breast Stroke
Spine Twist
3x ea.
Crab
6x
Short Box Series
Jackknife
5x
Control Balance
6x total
Long Stretch Series
Push-Ups
3 sets, 3-5x
Elephant
10x
2s
Arabesque: Semi Point/Flat
3x ea.
2s
Long Back Stretch
3x ea.
2s
Tendon Stretch
5x
2s
Short Spine Massage
5x
2s
Semi-Circle
3x ea.
2s
Knee Stretch Series
Stomach Massage Series
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LEVEL 4 MAT
High Scissors and Bicycle/Reverse PURPOSE: Hip extension, abdominal control, flexibility SETUP: Lie flat on your back with arms by the sides. The legs are together with feet long at 45 degrees in Pilates V. TECHNIQUE: 1. HIGH SCISSORS: Lift both legs overhead, perpendicular to the floor. Place both hands underneath the hips, with the elbows braced against the mat. Jackknife the legs up, pressing the hips forward. Goal is to have the toes just over the hips. 2. (Inhale and Exhale), start by reaching the right leg overhead so that the toes come over the eyes. The left leg reaches in the opposite direction lowering toward the floor. Perform a scissor-like motion and keep the focus on the downward reaching leg. Repeat 4x each leg. 3. (Either move on to Bicycle or complete exercise here by inhaling, drawing both legs together in Pilates V and lower legs over the head touching the toes to the mat. Roll down through the spine, bringing legs back to 45 degrees).
TEACHING POINTS: • Scissors & Bicycle – keep the back lifted and focus on the reaching leg • Bicycle – do not bend the forward leg until you have achieved maximum stretch
Repetitions: 4x high scissors, 4x alt. bicycle
HANDS-ON CUES/VISUAL IMAGERY: • Imagine stretching the leg forward to touch the mat EXERCISE MODIFICATIONS: • Beginner: introduce exercise with the small barrel or the Spine Corrector under the hips COMMON EXERCISE MISTAKES: • Not supporting hands under hips properly
4. (Inhale and Exhale), draw both legs together in BICYCLE: Bend one knee in a bicycle-like motion as the other leg reaches up and out. 5. Continue a bicycle motion in one direction 4x each leg, then reverse for 4x each leg. 6. To complete, draw both legs together in Pilates V and lower the legs over the head, touching the toes to the mat. Roll down through the spine, bringing legs back to 45 degrees. DYNAMICS: Controlled with breath
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LEVEL 4 REFORMER
Snake Twist
PURPOSE: Strengthening obliques, emptying the lungs, lengthening the spine SETUP: Place a pad diagonally on the foot-bar and bring your right (outside) foot to the pad. Your left hand is on the farthest shoulder block and the right hand is wrapped around the front on the edge of the carriage. Lifting from the center, pull up and wrap your left foot in front of your right (in a coupé) while lifting your hips toward the ceiling. Your body stays inside the frame of the Reformer. TECHNIQUE: Snake: 1. (Inhale), press the carriage out, lengthening the spine. 2. (Exhale), arch the upper back as you lower the hips. Keep the hips square within the frame of the reformer. Look up with a relaxed neck. 3. (Inhale), lift the hips back up, folding the upper torso down. 4. (Exhale), return the carriage in to starting position. Twist: (for advanced clients on the last repetition) 1. (Inhale), press out and lower hips into upper back arch. 2. (Exhale), empty the lungs and twist the torso, until you are almost in a seated position. Look forward over right shoulder. Empty the lungs completely (as if wringing the water out of a wet towel). 3. (Inhale), untwist back to center. 4. (Exhale), pike the hips and pull the carriage in. 5. Dismount to the floor with control.
TEACHING POINTS: • Keep the work strongly in the center • Pull the shoulders strongly down the back • It is the lower abdominals and obliques that lift the hips back up
Foot-bar down Springs: 1-2 Reps: 3-5x each side Accessories: pad and grips
HANDS-ON CUES/VISUAL IMAGERY: • Cue client’s hip for support, hooking your hand under their ASIS • Place foot on carriage to help with setup EXERCISE MODIFICATIONS: • Beginner: hold start position with 3 springs and breathe • Intermediate: use 2 springs and do not twist • Advanced: twist (1 spring if you are twisting at the end) • Super Advanced: use a high foot bar COMMON EXERCISE MISTAKES: • Sinking into shoulders • Not fully using obliques
DYNAMICS: While working the breath strongly
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LEVEL 4 CADILLAC
Airplane
PURPOSE: Working abdominals, control, spine massage SETUP: Lie on your back and place feet in the straps. Place hands on poles behind you, holding higher than your shoulders and knees bent into chest. Press the arms away from the poles. TECHNIQUE: 1. (Inhale), roll up into a ball, bending knees toward the eyes as the back lifts off the mat using the abdominals. 2. (Exhale), lengthen the legs up to the ceiling pressing the pelvis forward. Engage the buttocks and pelvic floor strongly. 3. (Inhale), reach the legs out long, catching the springs and slowly lengthening the lower body in a plank position. 4. (Exhale), lower the body in a plank position. Before the sacrum touches the mat, roll the spine down from the upper back into the mat. 5. Return to start position. Repeat 3x. 6. Reverse. Press out, lift up, roll in and roll down. DYNAMICS: With continuous flow
TEACHING POINTS: • Keep reaching arms away from poles • Work the plank position by engaging the buttocks and pelvic floor • Focus on graceful flow • Stretch the body long away from the poles
Reps: 3x each way
HANDS-ON CUES/VISUAL IMAGERY: • Can stand on Cadillac and spot from feet EXERCISE MODIFICATIONS: • Beginner: do Rolling Stomach Massage as prep for this exercise • If client has difficulty lifting up, try attaching the springs to the top cross-bar on the Cadillac or raising the slider bar up. This will create more spring tension COMMON EXERCISE MISTAKES: • Bending arms • Not using pelvic floor
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LEVEL 4 WUNDA CHAIR
Reverse Teaser
PURPOSE: Opening the chest, engaging the abdominals, balance SETUP: Sit toward the front of the chair facing away from the pedal on a pad. Hands are on the pedal, fingers facing toward the body. Lift the legs up into table-top OR Teaser position. BE CAREFUL TO MAINTAIN BALANCE ON THE CHAIR. TECHNIQUE: 1. (Inhale), initiating a C-curve, press the pedal down while keeping the chest lifted and arms long. Focus on balance while pressing down. If there is too much weight in the arms you may fall back, so keep the weight in the center always. 2. (Exhale), lift the pedal up, opening the chest and working into the center. Repeat 5x.
TEACHING POINTS: • Make sure client does not press down too far where they lose control • Start with small presses (more advanced clients will stretch out of shoulders and press toward floor) • Develop the relationship between pressing from center and not with arms • Maintain balance at all times • When legs are in Teaser position, keep them reaching long
3. On the last repetition reach one hand at a time off the pedal and into Teaser position as the fingers reach towards the toes.
HANDS-ON CUES/VISUAL IMAGERY: • Hold onto the ankles, otherwise there is a risk of clients falling off the chair
DYNAMICS: Controlled with breath
EXERCISE MODIFICATIONS: • Beginner: start in a table-top position
Springs: 1D or 1M Reps: 5x Accessories: pad
COMMON EXERCISE MISTAKES: • Tipping back off chair • Not keeping arms straight
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