Stott Pilates Comprehensive Matwork|2023 LATEST UPDATE|GUARANTEED SUCCESS

Warm up exercises name all (10) Breathing, Imprint & release, hip release, spinal rotation, cat stretch, hip rolls, scapula Isolation, arm circles, head nods, elevation & depression of scapulae Ab Prep Supine pelvis and spine neutral, knees flexed feet on mat, legs adducted or abducted hip-distance apart. Arms long by sides palms down, scapulae stabilized. 00:01 01:23 Ab Prep rep & essence 5-10 reps TA to compress abdomen and stabilize lumbo-pelvic region, deep pelvic floor to aid in firing TA, RA and obliques concentrically to create thoracic flexion, eccentrically to control return down, scapular stabilizers Ab Prep Modification hands behind head, hold fitness circle resistance ring, fitness circle between knees, arc barrel under knees, flex band under spine, arms crossed on chest, sponge or ball between knees Breast Stroke Preps - name all 1. Hands by shoulders 2. hands by hips 3. hands under forehead Breast stroke prep #1 Hands by shoulders prone, neutral pelvis. arms bent hands by shoulders, palms down. scapulae stabilized, Legs extended along mat adducted or abducted hip distance apart parallel ankles plantar flexed toes gently pointed, inhale prepare, exhale - stabilize scapulae, lengthen and extend thoracic an cervical spine, allow ribs to open but bottom rib keeps contact with mat Breast stroke prep #2 hands by hips prone, neutral pelvis. arms long by sides, palms down. scapulae stabilized, Legs extended along mat adducted or abducted hip distance apart parallel ankles plantar flexed toes gently pointed, inhale- open front of shoulders by retracting scapulae to neutral exhale - reach fingertips to toes and top of head away from toes to extend upper torso very slightly off mat inhale - suspended lengthen top of head from toes exhale - return Breast stroke prep #3 hands under forehead prone, neutral pelvis. arms bent hands under forehead, palms down. scapulae stabilized, Legs extended along mat adducted or abducted hip distance apart parallel ankles plantar flexed toes gently pointed, inhale - open shoulders stabilize scapulae exhale - stabilize scapulae, reach top of head away from toes, and extend upper torso slightly off mat. Maintain long line. hands in contact with forehead inhale- suspend lengthen exhale - down to mat Breast stroke prep Modifications Prone on arc barrel, thin pad under asis, on two breaths upper body off end of mat, sponge or ball between knees, shell stretch seated with knees flexed, seat on heels, legs slightly abducted. Spine flexed forward over legs. relax arms in front or beside torso on mat Hundred supine imprinted position legs parallel and adducted in air with knees flexed, ankles plantar flexed toes gently pointed tabletop position arms long by sides palms down, scapulae stabilized inhale stay exhale - lengthen back of neck, then maintain length and stabilize scapulae, contract abdominals to slide rib cage toward pelvis and flex thoracic spine reaching arms off mat level with shoulders simultaneously extend legs as low as imprint can be maintained inhale - 5 counts, maintain flexion, small arm pulses exhale - 5 counts cont. 10 sets (100 counts) finish- inhale - remain in spinal flexion flex knees and continue to reach arms exhale - return upper body to mat legs in air Breast stroke prep essence & reps 3-5 reps TA to compress & stabilize deep pelvic floor, scapular retractors isometrically, mid back erector spinae concentrically to lift to hover, obliques and hip extensors maintain pelvis neutral 00:00 01:23 Hundred Essence TA to compress abs & stabilize lumbo pelvic region, deep pelvic floor to fire TA , RA and obliques to create and sustain thoracic flexion and imprint,m scapular stabilzers against arm movement, adductors and quads isometrically