Core Glutes & Arms Pilates Reformer Workout скачать в хорошем качестве

Core Glutes & Arms Pilates Reformer Workout

Core, glute and arm workout Reformer for Real People with Erin Menut, Owner, Sunnybrook Wellness Footwork with Progressive Pulses Traditional foot positions with halfway pulses, heel lifts with core engagement, V-feet and wide second variations, calf work with double dips Muscles Worked: Quadriceps, hamstrings, glutes, calves, deep core stabilizers, ankle stabilizers Benefits: Enhanced muscular endurance, improved ankle mobility, core integration with leg work, precise movement control Wood Dowel Core Integration Double leg stretches with dowel resistance, alternating leg patterns, coordinated arm/leg extensions, flutter kicks with equipment Muscles Worked: Deep abdominals, hip flexors, shoulder stabilizers, coordination muscles, pelvic floor Benefits: Advanced core stability, upper body integration, enhanced coordination, challenging resistance patterns Ball Integration Scooter Series Single-leg scooter with ball reaches, facing carriage lunges with ball resistance, progressive balance challenges, coordinated movement patterns Muscles Worked: Single-leg strength (quads, glutes, hip stabilizers), core stabilizers, upper body coordination muscles, balance systems Benefits: Functional single-leg strength, improved balance and coordination, real-world movement patterns, cognitive challenge Advanced Seated Box Work Progressive bicep curls (seated and curled positions), rowing variations, reverse hug-a-tree, forearm integration with hinge movements Muscles Worked: Deep abdominals, spinal flexors, biceps, triceps, posterior deltoids, rhomboids, deep postural muscles Benefits: Spinal articulation, postural strength development, upper body endurance, core integration with resistance Pelvic Floor Focus Side Work Seated single-arm work with sits bone awareness, twisting patterns, elbow bumps with pelvic floor engagement Muscles Worked: Pelvic floor muscles, deep core stabilizers, obliques, posterior deltoids, postural alignment muscles Benefits: Enhanced pelvic floor strength and awareness, improved postural stability, core integration, therapeutic alignment work Standing Carriage Variations Optional standing single-arm work, balance challenges on moving carriage, coordinated arm patterns with stability demands Muscles Worked: Full-body stabilizers, balance and proprioception systems, core integration muscles, coordination systems *Benefits:* Advanced balance training, functional stability, enhanced proprioception, progressive challenge options *Stability Ball Sacral Support Work* *Exercises:* Pelvic mobility patterns on ball, single leg stretches with ball support, spinal flexion/extension patterns *Muscles Worked:* Deep abdominals, hip flexors, spinal mobility muscles, pelvic floor, postural stabilizers *Benefits:* Spinal mobility and decompression, enhanced core awareness, therapeutic pelvic positioning, improved flexibility *Feet in Straps Progressive Circles* *Exercises:* Small to large circles with progressive difficulty, V-foot frog variations, combination movements, Peter Pan patterns *Muscles Worked:* Hip flexors/extensors/abductors/adductors, deep abdominals, pelvic floor, hip stabilizers *Benefits:* Comprehensive hip mobility, improved hip stability, enhanced coordination, progressive flexibility training Class Summary and Unique Benefits This session emphasizes **equipment integration, pelvic floor awareness, and progressive challenge**: *1. Innovative Equipment Use:* The wooden dowel creates unique resistance challenges that enhance coordination while providing advanced core training not available with traditional equipment. *2. Pelvic Floor Specialization:* Extensive focus on pelvic floor awareness and engagement throughout multiple exercises provides therapeutic benefits for core stability and women's health. *3. Progressive Balance Training:* From seated work to optional standing challenges, the class offers natural progressions that build confidence while developing advanced stability skills. *4. Cognitive-Motor Integration:* Complex coordination patterns (ball + scooter work, dowel + leg patterns) challenge the nervous system while building functional movement skills. *5. Therapeutic Spinal Work:* Stability ball integration provides gentle spinal decompression and mobility work, addressing common issues from prolonged sitting. *6. Functional Strength Patterns:* Single-leg work and balance challenges translate directly to real-world movement needs and fall prevention. This class is ideal for those seeking advanced equipment integration, pelvic floor strengthening, progressive balance challenges, and therapeutic spinal work within a comprehensive full-body training session.