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Routines in blue are new to the library this week Topics      Some routines will be shown in more than one topic to help you find what you are looking for Release       Breathing       Spine     Fundamentals      Shoulders      Gardening       Desk-top Short Format mixed ability        Functional    Core      Men’s Pilates Seated Routines     Standing Routines Gentle Full Class    Intermediate   Full Class     Advanced Extras Silver LPP  all included              Bronze LPP -  you can purchase A La Carte                                                                Full Class £10          Short Format topic videos £6  Release Birdsong wake up stretch      Before you get out of bed   Elbow reach up & over to stretch your spine,  sides  & waist May 5th  Circles through the body for release     Gentle but Deep! Circles nose-arms-pelvis-hips-ankles- to get your body ready for...your day...your exercise...your pilates class Gardening/desk top release routine   shoulders & Windmill arms  (desk top) 7 minute neck     Alignment & Release Explanation to improve neck alignment and reduce tension particularly during exercises where we tend to grip Lower back Release sequence and then tone     (see spine) Breathing May 4th    Energetic breathing  River sounds  hold collar bone down  3 mins April 4th  Sea sounds breathing    Focus on box breathing pause at the top of the in breath   3 mins March 28th   Breathing exercise with focus into one side lungs    10mins  Spine Low Back Release (part 1)  & Subsequent Tone  sequence (part 2) 30 mins of release – Gentle mobility for a sore back    and 30 mins of Gentle but deep toning to improve support Fundamentals   short information videos covering the basic principles 1- Neutral Alignment 2- Elevate 3- Core Activation 4- Strength & Mobility Shoulders Gardening/desk top release routine   Elbow lift to side bend and rotation     Windmill arms Tba  Press up challenge  (bingo wings!) Gardening Gardening/desk top release routine   Elbow lift to side bend and rotation     Windmill arms Desk top Chest opening cleopatra forearms     bum strengthening side leg hinge Great for desk workers but everyone will benefit from these seated chest  and  side laying bum exercises Standing Routines   see class warm-up April 22nd Circulation  Standing CV & Breathing  routine Get your heart rate up with lunges arm raises to help deepen the breathing     25 mins April 30th    Core Buster Part 2    standing core Squat leaning...see CORE  section Tba  Standing plank   short routine.to be developed   A strong standing exercise using static resistance Bow & Arrow   Seated & Standing rotation exercises     Work the arms & upper back and mobilise the spine    35mins April 25th Side weight shift & Lunge  - speed skate   Standing Warm up for current term session Shifting weight through side lines (ankle-hip-spine) for strength & control Sit to stand squat     Chair to Standing           Functional exercise Perfect your deep squat technique by hovering above the chair to work your bum    Short Format mixed ability Birdsong CV butterfly arms & lunge     A standing stretch exercise to get your heart rate up using wide arm movements and deep/fast lunges   Great as a morning tonic Bow & Arrow   Seated & Standing rotation exercises   followed by a mat sequence for neutral control Work the arms & upper back and mobilise the spine                                                     35mins Seated Routines Bow & Arrow   Seated & Standing rotation exercises   followed by a mat sequence for neutral control Work the arms & upper back and mobilise the spine                                                     35mins April 24    Single Shin & Arm Float   Work the hips/thighs/shoulders/upper back with this seated routine   Learn a seated version some familiar exercises…single shin & arm float, cat-camel, hip flexor stretch    37 mins See Gardening/desk top release routine   Functional Sit to stand Squat  Day in the life   routines around the house    core buster leaning Tba   Walking cycling alignment tba Press up challenge  (bingo wings!) Core April 28th   Core Buster Part 1   Floor work   All 4 Core Stability & Arm Opening release   Wake up your deep core and create some heat with this routine on all 4’s (or leaning)..then release with the lovely chest opening Side Laying Arm Opening April 30th    Core Buster Part 2   Standing work   Squat & leaning Core Stability & Breathing release   Wake up your deep core and create some heat with this routine which  SIMULATES being on all 4’s by leaning so you have an alternative which doesnt require you to get down on the floor Tba Press up challenge  (bingo wings!) All 4 shin lift Men’s Pilates  In case any gentleman want to see Pilates performed by Men   (everyone can do it!) April 3rd  short routine    cat-camel   leg slide  single shin  arm float   balance on ball     squat See how the exercises are the same…whoever does them   Men can do Pilates too Standing Class warm-up   (or stand alone) March   Standing relaxed arm swing & rotation   Squat   & arm float     Upward stretch April 25th Side weight shift & Lunge  - speed skate   Standing Warm up for current term session Shifting weight through side lines (ankle-hip-spine) for strength & control   Diagonal Arms Bow & Arrow   Seated & Standing rotation exercises   followed by a mat sequence for neutral control Work the arms & upper back and mobilise the spine                                                     35mins Gentle Full Class After Easter Week 1  -3 All cat-camel      All 4 pelvic tilt.  Neck press.   Knee thigh opening.  Rotator cuff swivel    Leg slide arm float.  Side clam and hold   Face down leg rotation dart arms…Elbow press     Cat-camel & side stretch    low Kneeling Pelvic tilt Before Easter  Week 3-6   Shin lift band resistance Intermediate   Full Class After Easter    Week 1-3 All 4 cat pad.    Low kneeling pelvic tilt.  Neck press.   Knee thigh opening & rotator cuff arms.  Leg slide arm floats   Side clam hold and lift.  Face down leg rotation  dart arms …Elbow lift     Spine rotation and waist stretch     Cat-camel  and floor resistance (serratus engage)  kneeling & seated side stretch  Advanced Extras After Easter    Week 3 Low kneeling pelvic tilt to high kneeling         elbows support serratus engage     Leg slides arm circles    Lifted Clam Before Easter  Week 3-6 April 2nd   Increase resistance– bands double shin & arm float Push arms &/or legs against the band to make both the shoulder girdle and abdominals work harder April 8th    Bow & Arrow arms   Kneeling     leaning back & rotation In high kneeling Draw the elbow back to rotate and lean back working abdominals and waist
Library  of Videos available            as of 5th May