Cardio Core Workout on Pilates Reformer скачать в хорошем качестве

Cardio Core Workout on Pilates Reformer

Cardio Core Workout on Pilates Reformer Reformer for Real People with Erin Menut Props: Magic Circle, Foam Roller, Large Bolster **Magic Circle Footwork Integration Traditional footwork combined with magic circle squeezes, heel lifts with circle pulses, coordinated arm/leg patterns. Quadriceps, hamstrings, glutes, calves, pectorals, triceps (circle work), deep core stabilizers Benefits: Enhanced coordination, upper/lower body integration, grip strength development, dual-tasking challenges Advanced Magic Circle Core Series: Double leg stretches with circle on feet, "around the world" rotational patterns, progressive foot positions with circle resistance Muscles Worked: Deep abdominals, hip flexors, adductors, core stabilizers, fine motor control muscles *Benefits:* Advanced core stability, improved coordination, enhanced proprioception, challenging movement patterns *Progressive Seated Rowing with Variations* *Exercises:* Multi-level bicep curls (low/medium/high), rowing progressions, reverse hug-a-tree with alternating patterns, forearm integration work *Muscles Worked:* Deep abdominals, spinal flexors, biceps, triceps, posterior deltoids, rhomboids, shoulder stabilizers *Benefits:* Spinal articulation, postural strength, upper body endurance, progressive challenge training *Standing Cardio Series* *Exercises:* Leg presses on carriage, single-leg skating movements, V-foot variations, sustained holds with pulses *Muscles Worked:* Quadriceps, glutes, hip stabilizers, core stabilizers, cardiovascular system *Benefits:* Functional standing strength, cardiovascular conditioning, balance training, metabolic boost *Long Box "Horseback" Arm Work* *Exercises:* Seated arm patterns with inner thigh engagement, "serving tray" movements, alternating arm patterns, progressive circle variations *Muscles Worked:* Adductors (inner thighs), posterior deltoids, rhomboids, core stabilizers, coordination muscles *Benefits:* Inner thigh strengthening, postural muscle development, advanced coordination, upper body endurance *Side-Lying Series with Progressions* *Exercises:* Clamshells, leg presses with/without straps, hovering leg circles, progressive challenge options *Muscles Worked:* Hip abductors, glutes, deep hip stabilizers, core stabilizers (side-lying position) *Benefits:* Hip stability, glute activation, balance training, functional movement patterns *Foam Roller Therapeutic Release* *Exercises:* Supported spinal extension, pectoral stretching, coordinated arm/core work, "robot arm" patterns *Muscles Worked:* Pectoral muscles (stretching), deep core stabilizers, postural muscles, shoulder girdle *Benefits:* Fascial release, improved posture, pectoral flexibility, spinal mobility, stress relief *Feet in Straps Integration* *Exercises:* Traditional patterns with emphasis on inner thigh work, hip opening sequences, coordinated movement patterns *Muscles Worked:* Hip flexors/extensors/abductors/adductors, deep abdominals, pelvic floor, coordination systems *Benefits:* Hip mobility, pelvic stability, movement integration, relaxation and recovery Class Summary and Unique Benefits This session emphasizes **equipment mastery, coordination challenges, and therapeutic release**: *1. Magic Circle Mastery:* Sophisticated integration of magic circle throughout multiple exercises creates unique resistance challenges while developing fine motor control and coordination. *2. Progressive Challenge Structure:* Each exercise offers multiple difficulty levels and variations, allowing participants to advance at their own pace while maintaining engagement. *3. Cardiovascular Integration:* Standing cardio work provides metabolic benefits within the Pilates framework, boosting vitality and functional strength. *4. Therapeutic Fascial Release:* Extended foam roller work addresses common postural issues from modern lifestyles, particularly tight pectoral muscles and forward head posture. *5. Inner Thigh Focus:* Comprehensive adductor strengthening through "horseback" positioning and side-lying work addresses often-neglected muscle groups. *6. Advanced Coordination:* Complex movement patterns challenge the nervous system while building functional strength and movement control. This class is ideal for those seeking equipment skill development, coordination challenges, cardiovascular benefits, therapeutic postural work, and comprehensive strength training with creative, engaging movement patterns.