Power Pilates Workout Class Notes

Introduction

• Class Type: Power Pilates
• Equipment: Light set of hand weights (optional)
• Class Structure: Warm-up, workout with weights, ab exercises, cool-down stretches

Warm-Up

1. Start Position: Standing at the back of the mat
   • Feet hip-distance apart
   • Deep breath, reach arms up, roll down over legs
   • Roll back up vertebra by vertebra
2. Plank and Bear Positions
   • Walk hands forward to plank
   • Shoulders over wrists, hips low
   • Shift weight forward and back
   • Transition between bear hover and plank
3. Wrist and Spine Stretches
   • Fingertips facing knees, arch spine, and round back
   • Press back of hands into mat
4. Downward Dog and Plank Transition
   • Alternate between downward-facing dog and plank

Main Workout

With Weights

1. Squat and Press
   • Feet wider than hip-distance, toes slightly out
   • Weights at chest, squat down, press weights up
   • Option to lift heels at the top
2. Curtsy Lunges
   • Left foot behind right, weights in front of chest
   • Inhale curtsy, exhale open arms
   • Pulses in curtsy position
   • Elbow to knee crunches
3. Plank Series
   • Hand under shoulder, side plank with knee bent
   • Inhale lower hips, exhale lift
   • Option to lift top leg
   • Elbow to knee crunch while maintaining side plank

Core and Abdominal Work

1. Hundreds
   • Imprint spine, legs tabletop, arms reaching
   • Curl up, extend legs up
   • Alternate leg lowers with arm pumps
2. Double Leg Stretch
   • Extend arms and legs out, hug back in
   • Focus on rib to hip connection
3. Scissors with Leg Switch
   • Hold one leg, switch three times
   • Bend knee, extend to meet other leg
   • Challenges core stability

Side Series

1. Side Leg Raises
   • Lie on side, legs extended
   • Kick forward, then back
   • Draw circles with top leg
2. Side Plank Variations
   • Side plank with hips lowering and lifting
   • Add leg raises
   • Elbow to knee crunch

Cool Down

Stretching and Relaxation

1. Mermaid Stretch
   • Side stretch then forearm to mat
   • Turn chest towards floor
2. Downward Dog Stretch
   • Pedal heels, stretch back of legs
3. Seated Stretch
   • Cross-legged, side bends
   • Swing arms across

Conclusion

• Final Exercise: Roll down, arms extended, legs alternated
• Final Stretch: Hug knees in, twist, and release tension
• Closing: Encouragement to keep practicing for improvement

Instructor's Notes

• Pace was fast, but improvement comes with practice
• Encouragement to continue for strength building
• Class aims to enhance core stability, balance, and flexibility

End of Class