30-Day Holistic Pilates Journeys
Holistic 30-Day Pilates Journeys
- Harmonize
- Lengthen
- Strengthen
Pilates_02_Harmonize_30DayJourney_202312.pdf
Pilates_05_Lengthen_30DayJourney_202404.pdf
Pilates_10_Strengthen_30DayJourney_202312.pdf
Pilates Guides
Beginning Pilates Mat Classes (30 min)
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Ab Strength and Spine Articulation (Roll-Down)
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Ab Strength and Spine Articulation (Roll-Up)
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Adaptations for Injuries - Neck, Shoulders and Hips
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Back Extension
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Basic Mat Sequence
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Basic Strength and Awareness
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Breath Pattern for Abdominal Engagement
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Breath Pattern for Slow Controlled Movements
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Ease Into Movement
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Flow 1
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Flow 2
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Foot Articulation
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Foot Articulation and Back Extension
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Full Body Warm-Up
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Leg and Hip Mobility - Side Movement and Rotation
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Leg and Hip Mobility (Dynamic and Passive Stretches)
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Precision in Basic Exercises
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Shoulder and Hip Stability (Front Plank Prep)
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Shoulder, Chest and Back Strength
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Side Plank
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Standing "Mat" Exercises
Advanced Beginner Pilates Mat Classes (30 min)
Intermediate Pilates Mat Classes (30 min)
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Ab Strength and Spine Articulation (Roll-Up and Neck Pull)
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Abdominal and Oblique Strength
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Back Extension 1
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Back Extension 2
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Control
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Flow
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Foot Work and Coordination
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Full Body Stability
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Full Body Strength & Stability (Bridging)
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Hip Rotation
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Leg and Back Mobility & Flexibility (Dynamic and Static Stretches)
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Leg and Hip Mobility with Straight Legs (Dynamic Stretches)
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Leg, Hip, and Back Flexibility (Static Stretches)
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Lower Ab Strength, Foot Strength, and Neck Alignment
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Lower Back Strength (Single and Double Leg Kick)
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Shoulder Strength and Stability
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Side Bend and Rotation (Spine Twist, Side Plank)
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Spine Articulation (Rolling Like a Ball, Seal, and Open Leg Rocker)
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Spine Mobility and Articulation
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Sustained Positions for Full Body Strength
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Warm-Up for Intense Exercise
Pilates Classes with Props
Pilates Plus
Short Pilates Lessons and Demonstrations