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Cherry Baker

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  1. 2. <ul><li>Instructor for 30 years </li></ul><ul><li>Typical classes used exercises that were “useless or ineffective” </li></ul><ul><li>As we have become more professional, more aware of what works and what does not </li></ul><ul><li>Cardiovascular exercise and conditioning exercise are 2 different things </li></ul><ul><li>Now movement is making exercises more functional </li></ul>
  2. 3. What is wrong with isolation exercises in Conditioning Classes? <ul><li>Sometimes it IS ok to use exercises for variety AND to get clients to feel exercises “working” </li></ul><ul><li>But by performing multi joint exercises you can “work” your chosen muscles more efficiently to get more done in less time. </li></ul><ul><li>Also these exercises are more “ functional ” </li></ul><ul><li>Example – You could perform isolation exercises AFTER compound exercises </li></ul>
  4. 5. Even in Pilates Classes….. <ul><li>Floor work could be followed by standing work so that you focus on; </li></ul><ul><ul><li>Pelvic Stability </li></ul></ul><ul><ul><li>Shoulder Stability </li></ul></ul>
  5. 6. Best Ways To Develop Core Stability <ul><li>You have to look at the big picture </li></ul><ul><li>The glutes are as important a muscle in core stability as are the abdominals </li></ul><ul><li>People need to be stable enough around the glute area to perform more challenging core exercises </li></ul>
  6. 7. Best ways to develop Glute Stability <ul><li>Hip Hinge </li></ul><ul><li>Should be a normal movement pattern, moving from the hip, not the upper back </li></ul><ul><li>Squat technique </li></ul><ul><li>Floor Exercises </li></ul><ul><ul><li>Clam </li></ul></ul><ul><ul><li>Glute Squeeze </li></ul></ul>
  7. 8. Balance Techniques <ul><li>These help work the stabiliser muscles around the pelvis </li></ul><ul><li>Eg the “ tightrope exercise ” </li></ul><ul><ul><li>Right foot behind left so that the heel of one foot and the toe of the other come into contact </li></ul></ul><ul><ul><li>Abdominals engaged and spine in neutral </li></ul></ul><ul><ul><li>You will feel something in the outside hip of the back leg </li></ul></ul><ul><ul><li>Can be used for standing conditioning work so that glute medius is being developed in a functional work </li></ul></ul>
  8. 9. Issues with just using floor work in core stability work <ul><li>Just lying people on the floor and perform core stability work, while useful does not prepare them for getting up, going to the changing room, getting changed, get in a car, perform general chores. </li></ul><ul><li>This can lead to injury as it does not fully prepare people for everyday work. </li></ul>
  9. 10. Proper lifting technique <ul><li>Look at a toddler to see how they; </li></ul><ul><ul><li>Pick up a toy </li></ul></ul><ul><ul><li>Sit Down </li></ul></ul>They Perform These Functions Properly Because Their Bodies Have Not Learnt How To Cheat
  10. 11. Aims Of A Conditioning Class <ul><li>To get Bums Firm </li></ul><ul><li>Legs Firm </li></ul><ul><li>Knees Stronger </li></ul><ul><li>Get to be more stable </li></ul><ul><li>So that the class is more useful and NOT just a “toning” class </li></ul>
  11. 12. How Do You Incorporate these movements in a Conditioning Class Squat Dwn 2 up 2 Squat Staggered Stance (train track) 2 wide side step Staggered Stance (train track) Emphasis on the bum going back, and spine in neutral Power Wide Side Step 2 wide side step With outside knee lift ONE LEGGED SQUAT Functional AND Enjoyable
  12. 13. Repetitions Within Classes <ul><li>Aim is to achieve overload </li></ul><ul><li>Therefore depends on </li></ul><ul><ul><li>Group </li></ul></ul><ul><ul><li>Technique </li></ul></ul><ul><ul><li>Exercise (compound/isolations) </li></ul></ul>If you can lots of reps, see how you can make the class harder
  13. 14. Sample class <ul><li>Warm Up </li></ul><ul><li>March, move fwds, march, move back </li></ul><ul><li>Repeat above, replace march with calf raises </li></ul><ul><li>Step touch, into hamstring curl, into Squat and curl </li></ul><ul><li>2 steps right, 1 squat </li></ul><ul><li>Spinal mobility </li></ul>
  14. 15. <ul><li>Series of squat rhythms </li></ul><ul><li>Medicine Balls/weights </li></ul><ul><li>Squat with arms out bringing the arms down and then bringing arms above the head and taking them out to a diagonal </li></ul><ul><li>Stand still, spinal rotations </li></ul><ul><li>Split lunges. Right leg left leg, back </li></ul><ul><li>Mid body exercises and then swap legs </li></ul><ul><li>Every time they rest, they get rid of lactic acid, perform movements to increase heart rate, eg side steps </li></ul><ul><li>Balance work </li></ul>
  15. 16. Floor work <ul><li>Leg pulls – lifting knees an inch off the floor </li></ul><ul><li>Working on “flattening the abdominals” </li></ul><ul><li>Lying on the tummy. Perform gluteal bracing – strengthening quads, around the knee and isolating the glutes </li></ul><ul><li>Repeat above sequence for about 3 sets </li></ul><ul><li>Lie on side. Perform the clam, perform for stability. Then go into side plank with weight in top arm, working delts, obliques, and arms </li></ul>
  16. 17. Floor Work Continued <ul><li>Lie on back perform core stability </li></ul><ul><li>Crunches/reverse curls with medicine balls </li></ul><ul><li>Crunches with rotations </li></ul><ul><li>Perform above sequence for 3 sets </li></ul><ul><li>Perform other side sequences </li></ul><ul><li>Come back on the back to perform above sequence </li></ul><ul><li>Finish off with floor bridge ie finish off with some extension work. </li></ul>
  17. 18. <ul><li>Standing Pilates DVD </li></ul><ul><li>Wobble Board Workout </li></ul><ul><li>3 Tips </li></ul><ul><ul><li>Overload not Overwork </li></ul></ul><ul><ul><li>Work the floor to observe </li></ul></ul><ul><ul><li>Make it fun! </li></ul></ul>
  18. 19. <ul><li>For more conditioning, videos routines, reports and exercises that will keep you going for months, check out </li></ul><ul><li> </li></ul>