Pilates Class: March Matness

Warm-Up

• Hundred Position
  • Inhale for 5, exhale for 5.
  • Focus on bird-on-a-perch foot position.
  • Pull legs in with your psoas while connecting to T12.

Roll-Up

• Weighted Bar and Straps
  • Inhale to curl head, neck, and shoulders up.
  • Exhale for deep flexion.
  • Pay attention to foot position: flex ankles by pulling metatarsals towards you, avoiding any toe movements.

Roll Over

• Legs and Spine Movement
  • Peel spine up and flex feet.
  • Open legs, exhale, and roll down.
• Leg Rotations
  • Avoid overextending ankles.
  • Split legs at the bottom and roll up with pelvis strength.

Single Leg Stretch

• Foot Strap Usage
  • Circle leg movements while keeping foot positioning stable.
  • Rotate pelvis and spine as you move the leg.
• Double Leg Stretch
  • Alternate leg movements; maintain psoas connection.
  • Stretch limbs from the center and bring them back in.

Spine Stretch

• Flexion and Rotation
  • Flex ankles and maintain heel contact.
  • Stack movement from sacrum to crown.
  • Rotate shoulder girdle and rib cage.

Open Leg Rocker

• Pelvis-Initiated Movements
  • Balance at the top, keeping feet aligned.
  • Use hands to draw legs in.

Corkscrew

• Twist and Rotate
  • Legs remain in the air; twist and circle the pelvis.
  • Pay attention to feet alignment.

Saw

• Heels Down, Soft Knees
  • Rotate right, flex, and reach toe.
  • Stack from bottom, maintaining pelvis and feet alignment.

Swan & Swan Dive

• Mid-Back Extension
  • Inhale, pull mat towards you to elevate ribs.
  • Avoid external rotation to maintain spine comfort.
  • Release and catch in Swan Dive if capable.

Single Leg Kick

• Quad Lengthening
  • Fast kicks with alternating legs.
  • Lengthen quads to avoid calf contraction.

Shoulder Bridge

• Leg and Feet Stability
  • Heel contact maintained.
  • Stretch legs alternately.

Jackknife

• Leg Control
  • Lift into a jackknife position.
  • Maintain flexed ankles and pelvis alignment.

Side Kicks

• Ankle Flexion and Leg Movements
  • Forward and backward kicks with internal rotation.
  • Lateral leg lifts with ankle flexion.

Teaser

• Leg and Upper Body Movements
  • Balance in teaser position using the core.
  • Lower and lift torso and legs.

Hip Circles

• Leg Rotation
  • Circle legs while maintaining body stability.

Swimming

• **Limb Coordination
  • Extension from core with alternating arms and legs.
• Leg Pull Front/Back
  • Plank position with alternating leg lifts and pivots.**

Control Balance

• Shoulder Girdle Balance
  • Balance with alternating leg movements.

Push-Up

• Finishing Exercise
  • Roll down, walk hands out, perform push-ups, and walk back to standing.

End of Class Applause