This is the SECRET PAGE for Level 3 students in Fall semester 2021; please don’t share the page or the links with other people. I’ll update it each week, after class has occurred.
How to get to the Zoom class (same info for all classes for the entire semester!)
- Meeting #: 876 746 0037
- Password: 231199
- You can download Zoom and plug in the meeting # & password OR you can use this link:
- Link:https://portlandcc.zoom.us/j/8767460037?pwd=M09BQkNLRzR5RXRRaFBDOFNlZVhNQT09 (you will likely need to cut & paste this)
This week’s warm up features a series to open up your low back:
- Seated Forward Fold assessment
- Classic Seated Twist
- Classic Saw
- Diamond Twist
- Re-assess your Seated Forward Fold
Additions to this week’s workout:
- Rolldown with Hand Weights. Keep the added weight close to your chest!
- Front Row Series Supine (on your back) Gas Pedal
- Front Row Series Supine (on your back) Diamond Legs
- Rollover Long Leg Option
- Rolling like a Ball
- Spine Stretch Forward with Hand Weights
- Side Leg Rond De Jambe
- All-4’s Swim Arms 1 & 2
- Knee Flops
CLICK HERE for the Week 4 video
This week’s warm up hints at new positions that return later in your workout. Warm up with:
- Seated forward hinge; legs bent, knees wide
- Seated forward hinge; legs in Diamond shape
- Seated forward hinge; legs straight and wide
Tips: work on your hinge position during the warmup. Your spine stays flat — notice how leaning too far forward can cause your a) low back to round, b) your ribcage to hump at the back and c) your neck to so strange things.
Additions to this week’s workout:
- Rolldown, legs in Diamond Shape. Helllllooooo inner thighs!
- Rollover, legs in Diamond Shape. Hellloooooo low belly!
Rolldown Tip: look for 2 caution markers! If your low back is working, gripping/complaining, you’re going back too far. A full range Rolldown isn’t appropriate for everyone — work outside of pain.
- Single Leg Circle with leg rotation. Notice: is rotation easier on one side? You just found a right/left asymmetry — AKA Kryptonite zone
- Backward Row new focus: what does forward hinging feel like and how can you make it better?
- Ab Series Upper Powerhouse focus
Ab Series Tip: look for 3 caution markers! If your low back is arching, working, gripping/complaining, your is moving too low. Aim higher to fix.
- Spine Stretch Forward, legs in Parallel + arm lever variations
- Spine Stretch Forward, legs in Diamond shape + arm lever variations
- Spine Twist, legs in Parallel
- Spine Twist, legs in Diamond shape
Seated Upright Tip: if you have the urge to slouch back, it means that your ‘backline’ is tight. Bend your knees and/or raise your hips until you can comfortably sit tall. Every once in awhile. try sitting on something taller even if you don’t “need” it — check in with how that affects your movements.
CLICK HERE for the Week 3 video
Pilates Christmas cards! I love the one where Clara is telling Joe to hinge more and reach those arms up and back.
As promised: the NYTimes article about the Viking coins: https://www.nytimes.com/2021/07/12/world/europe/medieval-french-coins-poland.html?
My sleuth-friend, Elaine Ewing found more archival Pilates pics and articles! The focus of her posts today was using Pilates apparatus to increase vocal endurance and projection. While we were talking about it on Facebook, one of our Pilates teacher friends said, “oh yes, when I was 14 and singing in The Sound of Music, Roberta Peters taught me Mr Herman’s breathing techniques AND Mr Pilates’ breathing techniques.” (for the Opera fans in the house, this is SO cool — Roberta Peters is a legend!)