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Eccentric Strengthening in Classical Reformer Pilates, our Theme of Day 8

Instructor: Kristine Chaussard
Level: Advanced, Intermediate
Focus :   

Eccentric strengthening is basically our Pilates principle of CONTROL. This is our theme today and our focus as we move through the same sequence we have been now for 4 weeks, 2x/week. Through each movement we will ask the question “where is the control? Where do I need to exercise or exert control in this movement?” And we will often find it is in the eccentric part of the movement, which is generally the “release” phase. This is a very important phase of movement and where we need to develop strength. This is essentially what injury prevention is. We must be able to decelerate not only accelerate. This allows us to “catch a fall” for example. So have fun with our theme for today and make some new mind-body connections. The 6 principles of Pilates are:

Breath

Concentration

Control

Flow (fluidity)

Centering (move from core out as well as mind-body awareness)

Precision

Equipment Needed :     

Reformer and the long box.

Class Level :     

Intermediate – Advanced presented (all depends on the exercise). Modifications/suggestions given when appropriate.

The Course of this Class :   

Footwork

Hundred

Roll Over – our warm up for today and now we jump into where we left off from day 5.

Chest Expansion

Thigh Stretch

Swakate

Snake

Twist

Tick tock

Corckscrew

Balance Control on/off

Long Spine

High Frogs

Leg circles

Knee Stretch series: round, flat, off

Running

Pelvic lift

High bridge

Leg pull front

Leg pull back

Side splits

Front splits

Russian splits

Tune your practice, connect your mind to your movement and see where it leads you!

Goals :     

Develop, gain more control by working eccentric strengthening. Continue to deepen and strengthen your classical reformer Pilates movement practice and knowledge of the exercises. Exercise focus and not just movement, but mindful movement. Have fun. See and feel improvements. Enjoy an easy to follow 2x/week exercise program you can easily combine with any other workout routine. Increase your ability and strength.

Other classically inspired workouts you might enjoy : 

Classical Pilates Reformer Fly Over & Flow Through, Classical Pilates Reformer Workout – Picking it up from the Middle, Sculpting Reformer workout, Pilates Classics meet HIIT, Live Replay, Totally Toned, Tight & Coordinated Mind-Body Reformer Roller Workout, The Magic Reformer Sandwich, 20 Minute Abs

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