BALANCE & STRENGTH ON THE BIG BLUE STABILITY CUSHION

BALANCE & STRENGTH ON THE BIG BLUE STABILITY CUSHION page 1 CORE Workshops offer a bridge from what we ve been practicing in STOTT PILATES and the world of high-level Performance Training. The CORE program is all about training intelligently and focusing on form, execution, and excellence in coaching and cueing. There is a strong emphasis on teaching proper biomechanics and progressing athletes appropriately to help them achieve their goals quickly and effectively. Program Base CORE Workouts include the following components of Athletic Conditioning as the base of the program: Resistance training Balance Training Core Training Plyometric Training Speed Training Agility Training Future Workshops Future CORE workshops and programs will address the needs of specific athletes and cover important topics such as Testing & Evaluation, Program Development & Periodization, and Injury Prevention & Rehabilitation. THE WORKOUT THE WARM UP This workshop focuses on resistance training for the full body, as Spine Stretch Forward well as stability and balance training. This is to mobilize the spine and to use as a review for the principles of alignment. The training emphasis is on challenging all three classifications of muscles, Local and Global Stabilizers, as well as Global Mobilizers. Half Roll Back This is accomplished through many modifications for most of the Discuss how we would start moving from the center and the exercises, including speed variations, level changes, direction benefits of working that way. Ie. Move from a place of power. changes, and support changes. Lateral Flexion During the workshop we use light handweights for demonstration This exercise adds another plane of movement, in this case Frontal and practical purposes. For many of the exercises heavy weights or Plane. Discuss the importance of designing workouts that move in different types of resistance can be substituted. The main point is all three planes, especially for athletes. to keep in mind the goal of the exercise and the overall goal of Spine Twist the training and choose the resistance, speed, etcetera with that Continuing to move in multiple planes and adding the Cushion goal in mind. for challenge. Use this exercise to review the principle of head Part 1 of the workout is the warm up and is designed to prepare and neck placement with regards to athletes. It is important to the body for the work to come and to bring awareness to the train athletes with the STOTT PILATES Five Basic Principles, but different types of movements in the exercises later on. also to keep in mind that many sports require that the athlete turn their head in opposing directions to the rest of their body. For each exercise or set of exercises, the first round is meant to be performed slowly and with control to activate and train the level Use this exercise to explore that and discuss the various sports and one and two muscles, review technique and proper ROM (range the differences. Golf: looking at a fixed object, Tennis: watching a of motion) and biomechanics. moving object. This is also a great exercise to vary speed and talk about the differences in muscle fiber usage as well as changes in Rounds two and / or three are meant to be varied to challenge ability to balance. the level two and three muscles more effectively. However, at no time, are the level one muscles to be ignored. Purity of movement Adding the Toe Lift challenges balance and stability. Keep in mind and proper alignment are a part of every exercise and every that Pilates Instructors have muscle memory and typically have repetition. If an exercise is not being performed correctly, consider difficulty with the head position challenges. It would be different changes that will help bring about the desired form. for athletes the challenging would be turning the head in line with the spine instead. Keep in mind with Resistance Training programs, sets, reps, and rest periods are determined by the goal of the training session and ultimately the goals of the athlete. CORE Athletic Conditioning & Performance Training

page 2 Kneeling Squat with Shoulder Press Side Squat Series This series is to warm up the legs. 1, 2, and 3 are all in the same This series is meant to progress from one exercise to the next position, varying lever length (arms) and adding balance and before changing sides. These are to be taught in a fluid, stability challenges (lifting one foot) continuing set from one variation to the next. Begin with going from a stable surface to a combined stable / unstable surface. The last variation can be performed with the foot plantar flexed Progress to staying with one foot on a stable surface and one or with the foot dorsiflexed and toes tucked under depending on foot on an unstable surface (Side Squat with Shoulder Press), comfort. The further the hinge back is, the more you are progress to moving onto the unstable surface with assistance focusing on the pecs and the less you are focusing on the (Side Squat with Tap), progress to more of a balance challenge shoulders. This is a great opportunity to talk about the pull of (Add Knee Lift), and progress to adding rotation, moving in gravity and how changing the position of the body will effect multiple planes while balancing (Side Squat Knee Lift what muscles / fibers are targeted. with Rotation). THE EXERCISES Repeat the series and progression on each side and then go back Sit-up with Chest Press to the first side and repeat numbers 3, 4, and 5 changing the The prep is mainly for abs vary the speed to challenge level focus. The exercise will start on top of the Cushion and there will three fibers. not be a pause on the floor. Get as close to a depth plyo as possible. Focusing on power as FULL: Discuss the various ways of doing this exercise depending well as agility and balance. on the goal. Varying the resistance, heavier for strength training. Varying the speed, faster for power training. Discuss head Then add more agility challenge by telling them when to stop. placement, for this exercise it s best if the focus remains forward Vary how many repetitions you have them do before stopping for the best neck alignment, particularly when varying the speed. them. This is an example of closed agility training. Sit-Up with Knee Lift Side-Lying Series UNILATERAL: Work on movement pattern before adding This exercise progression is an opportunity to work on balance in power. Discuss opposition work of arm and leg and how that is a a different position. Each person should be positioned so that very athletic movement pattern example baseball pitcher. their upper body is flexed over the Cushion. This will allow for more lat engagement during the exercise and more oblique BOW & ARROW: Teach this as a boxer type punch. Adding ROM. The exercises progress to increased lever work and less rotation and keeping eye focus forward on opponent. Talk stability. Complete all exercises in the series before switching about the muscular emphasis when adding rotation. to the other side. Lunge Unilateral Back Row / Plank Use this exercise to explore variations in speed, a slow eccentric These exercises are very challenging and should first be followed by a fast concentric using the Cushion as a performed on a stable surface. Review the principles of the proprioceptive prop. Also, push into the Cushion on the descent upper quadrant (scap, shoulder, elbow, wrist, forearm, and hand) and explode up, using power. Discuss the concept of Plyometric before having everyone do the exercise. Give the option of training here. resting on the forearm. Be sure to talk about the limited ROM in Lunge with Arm Work this position. Keep the reps to a minimum and switch sides after We are using this exercise to discuss the difference between each variation. static and dynamic muscle engagement. Discuss the concept of Back & Shoulder Work isometric contraction here. Also discuss how increasing the These exercises are meant to complete the full body work. amount resistance you use for your upper body also determines Adding flexion and extension as well as rotation to round out how much resistance your lower body is using. We are also the muscle usage. Pay attention to cervical alignment. These coordinating upper and lower body movements. Level three exercises should not be performed with speed. muscles are the coordinators of movement. Lunge with Shoulder Raise THE COOL DOWN In this exercise we are changing the focus from stationary lunges Side Stretch / Full Body Stretch to movement lunges and adding the Cushion for added stability These are the cool down exercises. challenge. Discuss how you would progress a client from a stable surface first with no added resistance, to added resistance, and then to an unstable surface with no resistance and then finally to this exercise. Also review the concept of changing the trajectory of the energy. Once your foot hits the Cushion, you want to send the energy down and not continue to send it forward or you will roll off of the Cushion.

page 3 WARM UP SPINE STRETCH FORWARD seated on Stability Cushion, pelvis and spine neutral, legs parallel and hip-distance apart, arms long by sides, hands holding weights flex spine from head, reaching arms forward, roll up from tail to head lowering arms. 1. KNEES FLEXED 2. ONE LEG STRAIGHT FORWARD 3. ONE LEG EXTENDED TO SIDE HALF ROLL BACK seated forward on Stability Cushion, pelvis and spine neutral, knees bent, legs parallel and hip-distance apart, arms long by sides, hands holding weights, palms facing in 1. HALF ROLL BACK roll pelvis back toward Cushion flexing spine, lifting arms to shoulder height, return 2. ADD PROTRACTION & RETRACTION roll pelvis back toward Cushion flexing spine, lifting arms to shoulder height, retract scapulae, protract scapulae, 3. UNILATERAL PROTRACTION / RETRACTION WITH ROTATION KNEELING SQUAT WITH SHOULDER PRESS kneeling on Cushion, toes curled on Mat, pelvis and spine neutral, arms long by sides, holding weights, palms facing in 1. KNEELING SQUAT flex knees and hips to sit back toward heels, return 2. ADD SHOULDER PRESS, elbows flexed, hands in front of shoulders flex knees and hips to sit back toward heels, extend arms up on diagonal return 3. ONE ARM WITH TOE LIFT, elbows flexed, hands in front of shoulders flex knees and hips to sit back toward heels, extend one arm up to diagonal, lifting opposite toe off Mat return 4. KNEELING SQUAT WITH INCLINE CHEST PRESS, place cushion on calves, behind knees hinge back to sit on cushion, torso on diagonal, then reach arms up on diagonal, EXERCISES SIT-UP WITH INCLINE CHEST PRESS supine incline with lumbar and thoracic spine against Stability Cushion, knees bent, legs parallel and hip-distance apart, elbows flexed, holding weights in front of shoulders 1. PREP roll pelvis back toward Cushion flexing spine, lifting arms to shoulder height, protract one scapula, allowing torso to rotate to the opposite side, retract scapula, returning to center, return to neutral, LATERAL FLEXION facing side, one knee on Stability Cushion, other leg extended to side with foot on Mat, pelvis and spine neutral, arms long by sides, holding weights, palms facing in reach arm overhead, laterally flex spine toward extended leg, return to vertical, lower arm SPINE TWIST kneeling on Cushion, toes tucked under, pelvis and spine neutral, arms long in front of chest, holding weights, palms facing in 1. TOES ON MAT rotate spine to one side, opening arm out to side, return to center 2. TOE LIFT rotate spine to one side, opening arm out to side, lifting opposite toe off Mat, return to center, lower toe on Mat lengthen upper spine over Cushion, keeping elbows flexed, flex spine forward 2. FULL lengthen upper spine over Cushion, keeping elbows flexed, flex spine, extend arms in front of shoulders SIT-UP WITH KNEE LIFT & UNILATERAL CHEST PRESS supine incline with lumbar and thoracic spine against Stability Cushion, knees bent, legs parallel and hip-distance apart, elbows flexed, holding weights in front of shoulders 1. UNILATERAL extend upper spine over Cushion, keeping elbows flexed, flex spine, extending one arm in front of shoulder, lift opposite leg to tabletop. 2. BOW & ARROW, forearms in neutral position (palms facing each other), elbows flexed extend upper back over cushion, rotate toward one side, keep that elbow flexed, extend opposite elbow, flex spine and rotate torso to opposite side, flexing elbow in the direction of rotation and extending opposite elbow.

page 4 LUNGE standing with one foot in front of Stability Cushion, other foot behind of Cushion, front knee slightly flexed, back leg extended with heel off Mat, pelvis and spine neutral, arms long by sides, hands holding weights flex knees and hips to lower back knee toward Cushion, keeping torso vertical, return LUNGE WITH ARM WORK standing with one foot in front of Stability Cushion, the other foot behind of Cushion, front knee slightly flexed, back leg extended with heel off Mat, pelvis and spine neutral, arms long by sides, holding weights, palms facing forward 1. BICEP CURLS flex knees and hips to lower back knee, sinking into Cushion, keeping torso vertical, flex elbows, extend elbows,, return to starting position 2. TRICEPS CURLS, arms reaching overhead flex knees and hips to lower back knee, sinking into Cushion, keeping torso vertical, keep arms overhead and flex elbows, extend elbows,, 3. SIDE SQUAT TAP WITH CHEST FLIES standing facing side, legs abducted with one foot on Stability Cushion, knees and hips flexed in squat position, pelvis and spine neutral, elbows flexed by shoulders, hands holding weights, palms forward extend knees and hips, stand on cushion leg, tapping other foot on side of Stability Cushion, closing forearms in front of chest, 4. SIDE SQUAT KNEE LIFT standing facing side, legs abducted with one foot on Cushion, knees and hips flexed in squat position, pelvis and spine neutral, elbows flexed by shoulders, hands holding weights, palms forward extend knees and hips, stand on cushion leg, lifting other knee toward chest, closing forearms in front of chest, return to starting position 5. SIDE SQUAT KNEE LIFT WITH ROTATION extend knees and hips, stand on cushion leg, lifting other knee toward chest and rotating torso to that side, closing forearms in front of chest, Repeat entire Side Squat series on other side LUNGE WITH LATERAL SHOULDER RAISE standing behind Stability Cushion, pelvis and spine neutral, arms long by sides, holding weights, palms facing in step one foot forward on Cushion, flex knees and lower back knee toward Mat, lifting arms out to sides, extend knees and hips, lowering arms, step back to SIDE-LYING SERIES side-lying with hip and rib cage on Cushion, bottom arm long on Mat, top arm long overhead, top hand holding weight 1. LATERAL FLEXION, bottom knee flexed reach arm overhead, SIDE SQUAT SERIES 1. SIDE SQUAT standing beside Stability Cushion facing side, pelvis and spine neutral, arms long by sides, hands holding weights, abduct one leg to step foot on Cushion, then flex knees and hips to squat, flex elbows pulling hands toward chest, extend knees and hips, lower arms, 2. SIDE SQUAT SHOULDER PRESS stand with one foot on floor and the other on the stability cushion, pelvis and spine neutral, hands by shoulders holding weight with elbows bent, palms forward squat and press weights overhead, then stand up and return arms to start position 2. LATERAL FLEXION WITH KNEE LIFT, bottom knee flexed flex top knee to lift toward elbow reach arm overhead, extend knee and 3. LATERAL FLEXION WITH KNEE LIFT, bottom knee straight flex top knee to lift toward elbow reach arm overhead, extend knee and 4. LATERAL FLEXION WITH ABDUCTION laterally flex spine, reach long arm down, abducting top leg, maintain lateral flexion, reach arm overhead and lower top leg, reach arm overhead, lower top leg and

page 5 UNILATERAL BACK ROW / PLANK 1. PREP plank position, legs just wider than shoulders, one knee bent on Mat, other leg extended, one hand or forearm on Stability Cushion, same arm as leg long, holding weight, toes tucked under, pelvis and spine neutral flex elbow and rotate spine toward ceiling, lengthen arm to 2. FULL plank position with legs long and abducted just wider than shoulders, toes tucked under, one hand on Cushion, other arm long holding weight, pelvis and spine neutral flex elbow and rotate spine toward ceiling, extend elbow and 3. ADD ELBOW EXTENSION plank position with legs long and abducted just wider than shoulders, toes tucked under, one hand on Cushion, other arm long, holding weight, pelvis and spine neutral COOL DOWN SIDE STRETCH side-lying, hips against Stability Cushion, bottom leg bent, top leg straight, bottom arm long on Mat, top arm overhead, rotate spine forward, lowering arm to Mat, return to side, rotate back circling arm up and out, return to side FULL BODY STRETCH sitting right in front of Cushion, spine flexed over legs, arms long in front of shoulders, knees flexed, legs hip-distance apart 1. FORWARD roll back onto Cushion into extension, reaching arms overhead circle arms out to side, nod head, roll forward to starting position 2. REVERSE roll back onto Cushion into extension, circling arms out and overhead reach arms toward ceiling, nod head, roll forward to starting position. flex elbow and rotate spine toward ceiling, then extend arm up toward ceiling, flex then extend elbow, returning to starting position BACK & SHOULDER WORK prone on Cushion, upper back flexed over Stability Cushion, legs long and shoulder-distance apart, toes curled under, elbows flexed by shoulders, hands holing weights 1. FLEXION & EXTENSION lift upper torso to long line, lifting arms with elbows flexed, then reach arms forward keeping weights off floor and slightly flex spine. Return to the start position, then reach arms back externally rotating shoulder and retracting scapula, simultaneously extending spine, then, return to start position. Finish last repetition by lowering torso over Cushion and bring weights to the floor 2. ROTATION PRONE lift upper torso to long line, bringing hands to forehead, rotate torso to one side, reaching arm back, return to center, bringing hand to forehead, rotate torso to other side, reaching arm back, return to center bringing hand to forehead, lower torso and arms