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Claire Myers Pilates
6: Leg straigtening 7:Full Bridge 8: Double 90-/90 legs 9: Leg and arms combined Bridge & Arms combined 10: Bridge & arms combined 11: All 4ís side bend  1: Cat stretch warm up             2: Breathing and Pelvic tilt 3: Rotator Cuff arms 4: Pelvic Stability  Leg dips 5: Mini Bridge Release  Beginners   July 2015  6: Side Leg semi circle 7: Curl Up and twist 8: Side Leg semi circle 9: Rolling exercises 10: All 4ís side bend  1: Cat stretch & warm up              Breathing and Pelvic tilt 2: Rotator Cuff arms 3: Pelvic Stability  Leg dips 4: Bridge Release 5: 123 Arms Intermediate    July 2015  from - 2016  &  2015    £6 Intermediate    July 2016 1.	Intro 2.	Warm up and Neutral strengthening Cat, back stretch & breathing   Lower back circles, pelvic tilt                                                               on or off a roller - Leg slide arm float   Single leg lift   Curl up & leg slide 3.	Side laying, Seated & face down  Side leg circles, Arm opening twist    Seated side bend  and bounce stretch  Elbow & Spine lifts, Dart & side bend & Side bounce stretch 4.	Band work and Bridge  Leg stretch and  lower, Teaser,  Bridge & Breathing  Each track could be used as a stand alone routine

Audio Files, CD and DVD’s for practise at

home

When possible, I will record a summery of the terms exercises and progressions in the format of an audio file, available to purchase These will be emailed to you   (CD format available on request)
2019 July 19     £8 Standing Single Leg Squat & preparation    Arm Swing release Matwork   Neck stretch & tone    Cat camel   Leg slide and head hold   Nose circle release Side laying wake up glut med mini clam and straight leg extension      Face down elbow lifts    All fours knee lifts     Knee thigh circle release June  £8    Standing Arm & Chest Opening    Arm Swing release Matwork   knee thigh opening  side laying circles  core strengthening leg slides    cat camel April         £8  (Breathing & full class) Guided Breathing Gentle Class Intermediate Class Breathing     Core leg slide/arm swivel/single shin      Bridging & Lat pull    Side work shoulder/hip (Plank prep)    Neck alignment/ Float / Release January Standing  Squat and Matwork £8 Matwork only  £7 Standing:  squat with pole - & arms Matwork: mini cat camel thoracic mobility  leg side & lift with off-set arms & off-set leg   Side plank with rotator cuff arm    side leg opening   bridge & single shin     figure of 8 hip release      breathing & shoulder roll 2018 December Standing & Matwork Routine   £7 Matwork only  £6 Standing:  Spiral   Foot pedal balance & rise   Elbow pull downs Matwork: Knee thigh opening, Single shin, Side left lift & clam progression All 4’s cat pads, Glut leg lift, Forearm Core October Core muscle ‘activation’  £5 Core muscle ‘sustain’  £5 These short audio files cover the basics of finding. engaging and keeping ‘on’ the deep core muscles of the upper & lower back -as covered during the first weeks of term They are useful to remind us how to get support both in the classes but in everyday movements too! July   £6                A full class to do at home   Contains:  Thoracic Breathing  -  Straight Leg Float - 123 Arms - Core activation, glued foot into single shin and scissor - side laying Arm hinge - Hip Hinge - Seated dumb waiter - all 4’s press-up   Hip circle release May   £6                A full class to do at home   53 minutes Contains:  Cat/Camel  - Pelvic Tilt/Arch  -  Leg Slide & Lift/Arm Circles  -   Side Laying Circles & Neck Work  -  Face Down Dart  - Single/Double Shin  &  Upper Body Float Prep - Nose Circles March   £6             A full class to do at home   55 minutes Content:  Knee thigh Opening - Side laying straight & bent leg hinges - Fore-arm hold - Straight leg lift & strength hold - Arm & Hip Circles - Pelvic semi circles      Specific files    February       Release    Arms    Strength £3 each    £5 for 2   £7 for all 3 files Release & Strength Audio CD’s 1 & 2    £8 1: Cat-Camel 2: Scapula Release 3: Pelvic Stability     Knee thigh opening     Leg Slide & lift 4. Supine Side Bend & Stretch

from 2017    Safe Spine!!

DVD   of the Cardio work-out and Strength Hold Squat       £9 10 minute standing movement routine with full explanations and demonstrations of alternatives and modifications Finding The Core  &   Standing Workout        £8 summary of Pelvic Ring & Shoulder Girdle V   standing Arm & Legs with bend/rises