DA VINCI MOVEMENT PART II – Take foundational Pilates spine flexion exercises and learn how to apply the Da Vinci circle of movement.

DA VINCI MOVEMENT PART III – Take foundational Pilates spine extension exercises and learn how to apply the Da Vinci circle of movement.

TWO WAYS TO MOVE – SPINE ROTATION – Discover the two ways to move regarding spine rotation. Learn various pelvic and trunk rotation exercise and variations.

VARIATIONS

PROGRESSION: develop to a higher, better, or more advanced stage

• Increase the challenge, i.e.: alter the spring tension.
• Increase duration length, i.e.: change from reps to timed duration and repeat the exercise in sets of two or three.
• Add a strength component, i.e.: add dumbbells to foot work.
• Add opposite arm/leg movements, i.e.: supine arm series, do shoulder extension on one arm and elbow flexion on the other with one a single leg stretch.
• Add a balance challenge i.e.: go from two legs kneeling to a kneeling lunge position or place a balance pad under the foot during standing hip stretch.
• Add additional movement i.e.: single leg pelvic rotation to bridging.

REGRESSION: return to a former or less developed state.

• Take the basic exercise and move to a more stable environment, i.e.: feet in straps; leg circles, instead of having the legs long-lever arm, shorten the lever arm and omit the straps and hold the knees and do knee circles.
• Decrease the challenge, i.e.: instead of standing side splits on the reformer, move to the floor and do standing floor splits with one knee on the carriage and hand on foot bar.
• Alter the duration length, i.e.: instead of 10-12 reps all at once, break the reps down and rest between three-four reps or only preform a few reps and circle back around after completing a few other exercises to allow the body to recover.

MODIFICATION: make partial or minor changes, make it less extreme.

• Increase the level by altering the foundation, i.e.: single limb movement and abducted (moving a limb distal to increase core challenge) Tendon Stretch with one hip abducted or Elephant with one leg off the carriage or hip abducted.
• Decrease the level by altering the foundation by moving from kneeling to seated, i.e.: perform chest expansion seated on a long box or move from Standing Elephant to knee stretch series.
• Add a prop for support, i.e.: place a ball between the legs during supine arm series to close the chain between legs.

SHORT BOX SPRING-SIDE – Explore movement + cover setups, program flows and class formats.

SHORT BOX FRAME– Explore movement + cover setups, program flows and class formats.

NO SPRINGS – Explore movement + cover setups, program flows and class formats.

FLOOR EXERCISES – Single + dual straps – seated floor box – standing – kneeling.