•Instructor for 30 years

•Typical classes used exercises that were “useless or ineffective”

•As we have become more professional, more aware of what works and what does not

•Cardiovascular exercise and conditioning exercise are 2 different things

•Now movement is making exercises more functional

What is wrong with isolation exercises in Conditioning Classes?

• Sometimes it IS ok to use exercises for variety AND to get clients to feel exercises “working”

• But by performing multi joint exercises you can “work” your chosen muscles more efficiently to get more done in less time.

• Also these exercises are more “functional”

• Example – You could perform isolation exercises AFTER compound exercises

Even in Pilates Classes…..

• Floor work could be followed by standing work so that you focus on;

– Pelvic Stability– Shoulder Stability

Best Ways To Develop Core Stability

• You have to look at the big picture

• The glutes are as important a muscle in core stability as are the abdominals

• People need to be stable enough around the glute area to perform more challenging core exercises

Best ways to develop Glute Stability

• Hip HingeShould be a normal movement pattern, moving from the hip, not the upper back

• Squat technique

• Floor Exercises– Clam– Glute Squeeze

Balance Techniques

• These help work the stabiliser muscles around the pelvis

• Eg the “tightrope exercise”– Right foot behind left so that the

heel of one foot and the toe of the other come into contact

– Abdominals engaged and spine in neutral

– You will feel something in the outside hip of the back leg

– Can be used for standing conditioning work so that glute medius is being developed in a functional work

Issues with just using floor work in core stability work

• Just lying people on the floor and perform core stability work, while useful does not prepare them for getting up, going to the changing room, getting changed, get in a car, perform general chores.

• This can lead to injury as it does not fully prepare people for everyday work.

Proper lifting technique

• Look at a toddler to see how they;

– Pick up a toy

– Sit Down

Aims Of A Conditioning Class

• To get Bums Firm

• Legs Firm

• Knees Stronger

• Get to be more stable

• So that the class is more useful and NOT just a “toning” class

How Do You Incorporate these movements in a Conditioning Class

SquatDwn 2 up 2

SquatStaggered Stance

(train track)

2 wide side step

Staggered Stance(train track)

Emphasis on the bum going back, and spine in neutral

Power Wide SideStep

2 wide side stepWith outside knee

lift

ONE LEGGEDSQUAT

Repetitions Within Classes

• Aim is to achieve overload

• Therefore depends on– Group– Technique– Exercise

(compound/isolations)

Sample class

• Warm Up

• March, move fwds, march, move back

• Repeat above, replace march with calf raises

• Step touch, into hamstring curl, into Squat and curl

• 2 steps right, 1 squat

• Spinal mobility

• Series of squat rhythms• Medicine Balls/weights• Squat with arms out bringing the arms down and

then bringing arms above the head and taking them out to a diagonal

• Stand still, spinal rotations• Split lunges. Right leg left leg, back• Mid body exercises and then swap legs• Every time they rest, they get rid of lactic acid,

perform movements to increase heart rate, eg side steps

• Balance work

Floor work

• Leg pulls – lifting knees an inch off the floor• Working on “flattening the abdominals”• Lying on the tummy. Perform gluteal bracing –

strengthening quads, around the knee and isolating the glutes

• Repeat above sequence for about 3 sets• Lie on side. Perform the clam, perform for

stability. Then go into side plank with weight in top arm, working delts, obliques, and arms

Floor Work Continued• Lie on back perform core stability• Crunches/reverse curls with medicine balls• Crunches with rotations

Perform above sequence for 3 sets

• Perform other side sequences• Come back on the back to perform above sequence• Finish off with floor bridge ie finish off with some

extension work.

• Standing Pilates DVD

• Wobble Board Workout

• 3 Tips

– Overload not Overwork– Work the floor to observe– Make it fun!

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