Registration for Greenville Class!

New Class in Greenville-
Dates: March - May -Three Month course.
When: Thursdays at 3:30PM
Where: Greenville Elementary- Room 220
Cost: $75- (if you are a member of another class and are interested, sign up through Greenville School District and Speak to me- I will arrange for a reduced price for your other class.

Register through Greenville Continuing Ed.!! - Not Me
The form is on the Right side of the page- called Continuing Ed Flyer

Lower Abs & Belly Button Release

This week I want to take a break from Planking to concentrate on initiating leg movement from your lower abs. This is similar to scooping, hollowing and drawing back through the front of your pelvis.

I'm going to cue this differently as; "releasing (sinking, dropping) the front of your pelvis back"

If you get a better "drop" ("sink", etc) with your back flat, do it- the sink is more important than the neutral (walnut space) pelvis

Also, you may have a better "sink" with a smaller range of motion with your legs.

Planks

This week, we will be working on the second half of Joseph Pilates' classic mat routine. This involves a lot of Planking. We will be building up into the different plank positions going from easier to more difficult. Don't be a hero! Work at your own pace and in your own comfort level. The goal of this workshop is to present the different options in plank positions so that you can modify as you need/want to.


















Front Plank Progression-
1. Quadraped- We'll be working on "Bulldogging our elbows under" and Serratus (Armpit) engagement
2. Quadreped Bracing- New- I found it- looks good
3. Elbow Plank
4. Full Plank











Please remember to try to allocate you weight evenly between your hands and feet.
I'll try to get a post up about the other planks ASAP- looking for good images.















I call this a Supine Plank- we only do it for leg pulls to the front
The easier position is seated- then lift one leg- we did it last week with flexed and pointed feet.

Lower Back

This week we will be revisiting lower back. Be aware of the opposition of lower back activation with lower pelvis activation. Take a look at the seated position image I posted on the previous Lower Back post.