This is a terrific class plan to use with anyone who wants to get moving and feel great. It’s also suitable for people with Arthritis. The focus is on isotonic (concentric & eccentric) contractions rather than isometric contractions to leave the body more supple and mobile.

Standing

  • Mini squats to warm up the leg joints x 8
  • Mini squats + sagittal arm arcs x 4
  • Heel bumps x 20
  • Releve x 8
  • Hip Hinge (like a bow where the movement comes from the hips) x 4
  • Side Bend x 3 each side alternating
  • Pulling a bow and arrow (for spine rotation) x 3 each side alternating
  • Clasp head in hands and arch back slightly to extend upper spine x 4
  • Mini squats x 8

Quadruped (roll up mat for support under knees)

  • Cat/Cow x 4-6
  • Sideways Rib Glides left and right x 4 each direction
  • Rib Circles x 4 each direction
  • Forward/backward body glides to move shoulders and hips simultaneously x 4

Side Lying (right)

  • Side Bridge both legs bent x 4
  • Side Leg Series
  • Hip abduction x 8
  • Circles x 4 each direction
  • Mini Side Kick x 8
  • Developpé – classical Pilates exercise x 4
  • Rond de Jambe – classical Pilates exercise x 4
  • Side Bridge, top leg long x 4

Supine

  • Neutral Bridge x 4
  • Neutral Bridge + Single Foot Lift x 4

Side Lying (left)

  • Side Bridge both legs bent x 4
  • Side Leg Series
  • Hip abduction x 8
  • Circles x 4 each direction
  • Mini Side Kick x 8
  • Developpé – classical Pilates exercise x 4
  • Rond de Jambe – classical Pilates exercise x 4
  • Side Bridge, top leg long x 4

Supine

  • Neutral Bridge x 4
  • Neutral Bridge + Single Foot Lift x 4
  • Ab Curl x 4
  • Oblique Ab Curl x 4
  • Single Leg Stretch x 4
  • Double Leg Stretch x 4
  • Neutral Bridge x 4

Transition: Stretch legs out and reach arms to sky. Nod head and do a Roll Up to the seated position.

Seated

  • Saw x 4 each direction alternating
  • Spine Stretch Forward x 4
  • Walking with your sitz bones up and down the mat x 4 each way
  • (Sit with long legs and literally walk backwards shifting from one sitz bone to the other; this creates a rotation in the trunk and targets the obliques)
  • Saw x 4 each direction alternating

Side Lying

  • Side Lift (Side Plank) x 4 each side (do not hold the static position)
  • Shoulder blade glides + knee hover (in your course materials) x 4
  • (hold the knee hover and glide the blades together and apart x 4; if there is pain in the knees participants should lower and lift the knees as they glide the blades together and apart)
  • Side Lift (Side Plank) x 4 each side (do not hold the static position)

Transition: From the Side Lift, lower hips to floor and then turn to get into the quadruped position. Move from quadruped to Downward Dog to quadruped to Downward Dog. Take a couple of breaths and then walk hands towards feet and roll up to stand – keep knees flexed slightly to avoid hyperextension.

Standing

  • Lunge – do not hold the static position x 4 each side
  • Hip Hinge x 4
  • Tick Tock x 8 each direction
  • (stand with feet wide apart and shift from foot to foot so the body tips from side to side; targets the hip abductors) x 10 each direction
  • Mini Squats x 8
  • Mach with Swinging Arms x 10
  • Side Bends with Arm Sweeps x 4 each side alternating
  • Deep Breaths + Lateral Arm Arcs x 4 or 6