Rotating discs are a great tool to train movement at the joints, access core and work balance. They’re also a great opportunity to get creative with participants at all levels.

The class below is designed for experienced participants who have a good understanding of movement mechanics.

Use it as is or adapt as you like!

Click to download pdf: Advanced Swivel Disc Class Plan

Standing

Two feet on one disc: rotation, arms straight+rotation with bent arms, bent knees

Feet on either side of one disc: lateral flexion with hands on top of head

Two feet on one disc: rotation, arms straight+rotation with bent arms, bent knees

Heels on edge of disc, toes on the ground: squats.

Hold squat, reach arms to T, reach to one side shifting/translating ribs 10x on each side

Tick tock exercise holding disc on top of head

Quadruped

Child’s pose “glide” with disc on low back-shifting weight back to one heel and the other, one hand and the other (tracing a rectangle around hands and knees)

Forearms on disc: lateral flexion swivelling the disc

One hand on disc: opposite arm reaching horizontally/laterally+opposite leg reach

Seated (legs long)

Roll down to ribs with disc on top of head

Stay on back ribs and place hands and disc behind head for support+thoracic rotation+leg lift alternating sides as you turn

Supine

Place disc under pelvis+lateral flexion swivelling the disc+knees in table top swivelling+peddling legs

Neutral bridge holding disc over chest

Hold disc in hands above chest, knees in table top-knee sways allowing chest/disc to go in the opposite direction+now allow chest/disc to go in same direction of knees+hold on one side and pedal legs on the diagonal (repeat on other side)

Side Lying

Clam shell exercise, place disc on top hand with flexed wrist

Place disc under bottom hip, knees bent and slightly lifted off ground, top hand can press into the mat: swivel disc flexing and extending spine

Disc under elbow: swivelling disc allowing arm bone to rotate+hold arm in neutral position and lift into side bridge+bent knee leg abduction

(repeat on other side)

Quadruped

Child’s pose “glide” with disc on low back: shifting weight back to one heel and the other, one hand and the other (tracing a rectangle around hands and knees)+knee hover

“Bear walk” (no disc) starting by keeping foot on ground, gradually getting bigger+leg extension

Standing

Two feet on one disc: rotation, arms straight+rotation with bent arms, bent knees

Heels on edge of disc, toes on the ground: squats

Hold squat, reach arms to T, reach to one side shifting/translating ribs 10x on each side

Roll up/down with heels on edge of disc

Wide stance (no disc): standing saw

Roll up/down

 

Brittany @ Body HarmonicsBrittany Coughlan

For more info on music, Pilates and more, check out Brittany’s blog at ftpilates.ca.