Quads Core & Cardio Quick Sculpt скачать в хорошем качестве

Quads Core & Cardio Quick Sculpt

Quads Core & Cardio Pilates Reformer workout with Erin Menut, MA, E-RYT500 This session emphasizes **integrated resistance training, cardiovascular conditioning, and functional strength**: *Most Prevalent Muscles Worked:* Quadriceps, glutes, deep core stabilizers, hip abductors (thigh band work), posterior chain, shoulder girdle *Main Benefits:* *Integrated Resistance Training:* Hand weights + thigh band create dual resistance challenges enhancing coordination and strength *Cardiovascular Conditioning:* Deep squat pulses and standing carriage work provide metabolic benefits and functional leg strength *Advanced Core Integration:* Supine arm work with leg patterns creates exceptional core stability demands *Functional Lower Body Power:* Extensive squat work and plank variations build real-world strength and stability *Unique Equipment Combinations:* Simultaneous use of multiple props (weights, bands, ball) creates complex motor challenges Main Exercises and Breakdown *Hand Weights + Thigh Band Footwork* *Exercises:* Traditional footwork with coordinated arm lifts, asymmetrical patterns, alternating movements *Muscles Worked:* Quadriceps, hamstrings, glutes, calves, hip abductors, deltoids, core stabilizers, coordination systems *Benefits:* Dual-plane resistance training, enhanced coordination, upper/lower body integration, cardiovascular challenge *Single-Leg Tabletop Series* *Exercises:* Leg extensions with opposite leg support, tap patterns with heel lifts, coordinated movements *Muscles Worked:* Deep abdominals, hip flexors, single-leg stabilizers, calves, balance systems *Benefits:* Unilateral strength development, improved balance, core stability, coordination training *Supine Arms with Leg Patterns* *Exercises:* Chest presses with leg extensions, scissor patterns with arm work, coordinated movements *Muscles Worked:* Deep abdominals, hip flexors, pectorals, triceps, coordination muscles *Benefits:* Advanced core integration, upper body strength, complex motor pattern training *Deep Squat Series with Thigh Band* *Exercises:* Pulsing squats with carriage pulls, isometric holds with arm variations, progressive foot positions *Muscles Worked:* Quadriceps, glutes, hip abductors, adductors, core stabilizers, postural muscles *Benefits:* Functional lower body power, cardiovascular conditioning, hip stability, metabolic boost *Standing Carriage Plank Work* *Exercises:* Plank with leg tucks, single-leg extensions, long stretch variations *Muscles Worked:* Deep core stabilizers, hip flexors, shoulder girdle, glutes, full-body integration muscles *Benefits:* Advanced core strength, functional stability, shoulder strength, progressive challenge options *Long Box Arm Circles* *Exercises:* Progressive arm circles with body extension, swimmer variations, elevated holds *Muscles Worked:* Posterior deltoids, rhomboids, spinal extensors, glutes, core stabilizers *Benefits:* Shoulder endurance and stability, postural strength, spinal extension, unique movement patterns *Side-Lying Series* *Exercises:* Leg presses with optional hopping, leg circles with torso stability, progressive challenges *Muscles Worked:* Hip abductors, glutes, obliques (for stability), balance systems *Benefits:* Hip strength and mobility, balance training, functional movement patterns *Ball Integration Feet in Straps* *Exercises:* Lower/lift with ball between thighs, ball between ankles, ball in hands with leg work *Muscles Worked:* Hip flexors/extensors/abductors/adductors, deep abdominals, pelvic floor, upper body coordination *Benefits:* Enhanced inner thigh activation, improved coordination, pelvic stability, creative movement challenges Specific Class Benefits *1. Equipment Synergy:* Simultaneous use of hand weights, thigh band, and ball creates unique resistance combinations that challenge coordination while maximizing workout efficiency. *2. Metabolic Training:* The deep squat series and standing carriage work provide significant cardiovascular benefits within the Pilates framework, boosting metabolism and vitality. *3. Functional Power Development:* Extensive lower body work builds real-world strength for daily activities and sports performance. *4. Advanced Coordination:* Complex movement patterns with multiple props enhance neurological function and motor control. *5. Progressive Intensity:* The class systematically builds intensity through strategic equipment use and movement complexity. This class is ideal for those seeking cardiovascular conditioning, functional lower body strength, advanced equipment integration, and metabolic benefits within a comprehensive Pilates practice.