Presentation on theme: "Taylor Elite Training Welcome to E-Training"— Presentation transcript:
1Taylor Elite Training Welcome to E-Training Watch the pictures, read the instructions and enjoy your workout
2The Elite Pilates Program “To achieve the highest accomplishments within the scope of our capabilities in all walks of life, we must constantly strive to acquire strong, healthy bodies and develop our minds to the limit of our ability.”- Joseph H. Pilates
3What Is Pilates?Pilates is a physical fitness system that strengthens the core, improves flexibility and postural awareness.It is beneficial to everyone, no matter what age or fitness level.The system was founded by Joseph Pilates and originally used as a rehabilitation program for prisoners of war
4The Elite Pilates Program Has been designed to:Improve Posture and AlignmentStrengthen Internal Core MusclesIncrease FlexibilityLose WeightStrengthen and Tone Whole BodyImprove Athletic Performance
5The Elite Pilates Program Other Main Benefits of Pilates Consist Of:Heightened sense of well-beingCorrect muscle activationHeightens Body awarenessPromotes relaxation and tension releaseImproves Body ControlEnhances BreathingImproves Balance
6The Elite Pilates Program Consists of:Anatomy Of PilatesPilates Fundamentals (Core Activation)Main RoutineContact
7ContentsAnatomy of Pilates Core Pilates Fundamentals Terminology: Neutral position Terminology: TVA activation Terminology: Tabletop position Terminology: Pilates stance Exercise 1: Imprinting Exercise 2: Clockwork Exercise 3: Iso abs Exercise 4: Rib cage arms Exercise 5: Alternating leg reaches Exercise 6: Supine spine twist Exercise 7: Goal post arms Exercise 8: Flight Exercise 9: Childs pose stretch Your Pilates fundamentals at a glance
8ContentsYour Pilates fundamentals at a glance contd Your Pilates fundamentals at a glance contd Main Routine Main routine instructions Exercise 1: Hundred Exercise 2: Roll-up Exercise 3: Rolling like a ball Exercise 4: Ab series-single leg stretch Exercise 5: Ab series-double leg stretch Exercise 6: Ab series-single straight leg stretch Exercise 7: Ab series-double straight leg lower lift Exercise 8: Ab series-criss cross Exercise 9: Full body stretch Exercise 10: Breast stroke
9ContentsExercise 11: Rounding stretch Exercise 12: Side kick series-front and back Exercise 13: Side kick series-up and down Exercise 14: Side kick series-inner thigh circles Exercise 15: Shoulder bridge prep Exercise 16: Single leg bridge Exercise 17: Saw Exercise 18: Open leg rocker prep Exercise 19: Leg pull front-support Exercise 20: Mermaid stretch Exercise 21: Seal Exercise 22: Push-up series Your main routine at a glance
10ContentsYour main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Your main routine at a glance contd Exercise list Contact details
11Anatomy of PilatesThe key principle of Pilates is to effectively activate 3 core muscles that you may not even know you activateThese 3 muscles are the pelvic floor (muscle of reproductive system), Transverse Abdominis and Internal oblique'sYou use these muscles everyday performing actions such as bending, twisting, breathing and urinating
12CoreWhat is the Core?The core is your whole torso. It consists of internal organs and muscles. It plays a vital role in the support and protection of your spinal column, vital organs and has other important functions.Rectus AbdominisExternal ObliqueInternal ObliqueTransverse Abdominis
13Pilates Fundamentals Terminology: Neutral Position All Pilates fundamental exercises will be performed lying on a mat with feet flat and hip-width apart.Legs should be bent at approx. a 90 degree angle and arms relaxed down by your sides, palms face down on the floor and fingertips longTuck your chin slightly into your throat to ensure your neck and spine are straight
14Pilates FundamentalsTerminology: TVA (Transverse Abdominus) ActivationThe TVA is a deep inner core muscle that provides core stabilisation and compression of the ribs. It is regarded as one of the most important muscles in PilatesLook at Exercise 3 (slide 19) : Iso Abs to learn how to contract and train it.Note: Other terminology includes: scoop in the belly, make a house for a mouse, draw or pull in the belly, pull in to spine etc.
15Pilates Fundamentals Terminology: Tabletop Position Assume a neutral position. Keeping the bend in your legs, raise one leg up followed by the other so that the knees are in line with the hips.Keep the legs shoulder-width apart and spine flat against the mat
16Pilates Fundamentals Terminology: Pilates Stance (V-Position) Place Your feet together.Turn the feet outwards so that the heels are only in contact.You should be creating a V-shape with your feet
17Pilates Fundamentals Exercise 1: Imprinting Lay on your back with feet flat and hip-width apart, legs bent at approx. 90 degrees.Rest your arms where they are comfortable e.g. By your waist, up to your ears etc.Breathe in through your knows and expand your rib cage. Pause.Slowly exhale through the mouth, feeling the bones of your spine sink into the mat, or “imprint”. Repeat
18Pilates Fundamentals Exercise 2: Clockwork Lay on your back with feet flat and hip-width apart, legs bent at approx. 90 degrees.Place hands on your hips and rock your pelvis backwards (you should get an arch in your lower back) and hold for 3 secs.Rock the pelvis forwards (you should feel your lower spine flatten) and hold for 3 secs.Visualise the rocking motion like a bowl of water
19Pilates Fundamentals Exercise 3: Iso Abs Lay on your back with feet flat and hip-width apart, legs bent at approx. 90 degrees.Place your thumbs together on your belly button. Index fingers together on your pubic bone.Take a deep breath in through your nose then exhale through your mouth and pull the belly towards your spine from your fingers to your thumbs.Hold this contraction for 3-5 secs. Rest then repeat.Note: This contraction should be constantly held throughout each Pilates exercise that you perform within any Pilates workout
20Pilates Fundamentals Exercise 4: Rib Cage Arms Assume a neutral spine with your belly pulled in towards your spine as in Iso Abs. Raise the arms long to the sky with palms facing each other and shoulders pulled back into the matInhale to prepare then exhale as you lower the arms to the floor, keeping them stretched.Maintain the your lower back position and core contraction.Inhale as you lift the arms up to the start position
21Pilates Fundamentals Exercise 5: Alternating Leg Reaches Lay in a tabletop position. Ensure you engage your TVA muscles by drawing the lower belly into the spine.Inhale to prepare. Exhale to extend 1 leg long to a 45 degree angle, whilst keeping the TVA activated.Inhale to draw the leg back then exhale and lengthen the other leg.Repeat for 26 reaches (1 reach per leg)Note: When the leg is extended, your belly will want to rise and your back to arch. Scoop the belly in deeper when you extend the leg to stabilise and strengthen the core.
22Pilates Fundamentals Exercise 6: Supine Spine Twist Assume a tabletop position, bring your arms wide in line with the shoulders and your palms facing the sky.Scoop the belly in (core engaged)Inhale to prepare. Exhale to twist the torso to one side so the knees move towards the floor. Keep the shoulders pinned to the mat and upper body relaxed.Inhale to return to the start positionExhale as you twist to the other sideRepeat the process
23Pilates Fundamentals Exercise 7: Goal Post Arms Lay in a prone position (on your front) with your feet hip-width apart. Bend your arms to form a 90 degree angle, elbows in line with your chest, hands in line with your headInhale, push the elbows into the floor, lift the forearms up and feel the shoulder blades move down the spineExhale, lower the forearms and head down into the mat. Repeat
24Pilates Fundamentals Exercise 8: Flight Lay in a prone position. Keep the arms down by your sides, palms face down and feet in a Pilates stanceScoop the belly in. Inhale, then lift the chest and lengthen through the crown. Lift the arms and pull the shoulder blades together squeezing through the mid-back. Hold for 10 secondsExhale, gently lower downRepeatNote: When lifted, ensure you tuck your chin into your throat to create less tension. When arms are lifted, ensure the palms face outwards with thumbs pointing to the sky (this will open up the shoulder joint and create better posture)
25Pilates Fundamentals Exercise 9: Childs Pose Stretch Come on to your hands and knees. Sit back on to your heels.Reach your arms long in front of you, crawling your fingertips forward to stretch your lower back and the lat muscle directly under your arm pits.Hold for secondsNote: To get a deeper stretch, walk the hands as far over to the right as possible to feel the stretch in the left lat, repeat the other side to feel the effects in your right lat
26Pilates Fundamentals Your Pilates fundamentals at a glance Ex 1: ImprintingEx 2: ClockworkEx 3: Iso abs
27Pilates Fundamentals Your Pilates fundamentals at a glance Ex 4: Rib cage armsEx 5: Alternating leg reachesEx 6: Supine spine twists
28Pilates Fundamentals Your Pilates fundamentals at a glance Ex 7: Goal Post ArmsEx 8: FlightEx 9: Childs Pose Stretch
29Main Routine Instructions The main routine is to be performed using a flowing movement system (one exercise flows into the next like a dance) with little or no restPerform the exercises to the best of your ability e.g. Reach further on a stretch, squeeze your muscles as much as you can etc.Each repetition should be performed with perfect formRelax the muscles after each exercise to ensure they do not become too tight or stiff
30Main Routine Exercise 1: Hundred (100 pumps 10 full breaths) Assume a table top position. Tuck your chin into your chest and your arms hovering hip height, fingertips long.Inhale, perform 5 small pumps with the arms.Immediately exhale and perform another 5 pumps with the armsContinue this motion for 100 pumps or 10 full breathsScoop the belly in deeper on the last 3-4 breathsNote: Based on your level of fitness you can perform more pumps, extend the legs and lower closer to the floor to increase difficulty.
31Main Routine Exercise 2: Roll Up (8-10 reps) Lay on your back with your legs straight, arms pointed towards the ceiling, chin tucked into throat.Inhale to prepare. Exhale, draw the belly in, roll up to a seated position, keep the back and neck straight and arms forward in line with shouldersLean forward from the waist, reach to or past the toes with the finger tips feeling a stretch in your hamstrings and lower backHold for 5 secs, then roll the spine down bone by bone back to the start positionNote: Focus on keeping the belly scooped in throughout the entire exercise
32Main Routine Exercise 3: Rolling Like a Ball (8-10 reps) In a seated position, bring feet and knees together, heels tuck in towards the bottom.Wrap arms around your legs, taking hold of your wrist Tuck chin in towards your chestHover your feet then roll back to your shoulders, then roll back upKeep the feet hovered for 1 second then repeatNote: Keep the belly pulled in throughout the exercise
33Main Routine Exercise 4: Ab Series- Single Leg Stretch (12-15+ reps) In a tabletop position, bend your right knee towards your chest, tuck your heel towards your bottom. Extend your left leg at a 45 degree angle.Place left hand on your knee, right hand on your ankle. Tuck your chin into your chest.Exhale, switch the legs so the left bends in, right hand on knee and left hand on ankle.Continue to alternate legs for the required repetition rangeNote: Keep the belly scooped in and the chin tucked into the chest throughout the exercise. Concentrate on your breathing, Inhale for 1 rep, exhale for the other.
34Main Routine Exercise 5: Ab Series- Double Leg Stretch (12-15+ reps) Assume a tabletop position. Tuck your chin into your chest, place the hands on your shins, pulling the legs towards your chestInhale, lengthen the arms and legs long. Legs together at a 45 degree angle, arms in line with your ears, fingertips longExhale, circle the arms around towards your sides then bend the knees into the chest, place hands on the shins to start in the original positionNote: Belly drawn in and chin tucked into chest at all times. If you bring the legs down too low, your lower back will start to contract, always avoid this from happening
35Main RoutineExercise 6: Ab Series- Single Straight Leg Stretch ( reps)Assume a tabletop position, then extend your legs towards the ceiling.Grab as far up the right leg as you can with both hands, then lower the other leg at a 45 degree angle and tuck you chin into your chestInhale, pull the right leg towards you, pulsing twice. Switch legsExhale, grab the left ankle and pull towards your nose, pulsing twice.Repeat for the recommended repetition rangeNote: Keep the belly scooped in and the chin tucked into the chest throughout the exercise. Concentrate on your breathing, Inhale for 1 rep, exhale for the other.
36Main RoutineExercise 7: Ab Series- Double Straight Leg Lower Lift (8-12+ reps)Lay with your legs long to the ceiling. Clasp your hands behind the head with elbows wide and chin tucked into chestEnsure feet are in a Pilates stance.Inhale, lower the legs using your core and keep the lower back pressed into the mat.Exhale, lift the legs back to the centre without lifting the spine off the mat. RepeatNote: Belly drawn in and chin tucked into chest at all times. If you bring the legs down too low, your lower back will start to contract, always avoid this from happening
37Main Routine Exercise 8: Ab Series- Criss Cross (8-12 + reps) Go into a tabletop position. Clasp your hands behind the head with elbows wide and chin tucked into chest.Twist your torso, so your left elbow meets your right knee. Extend your left leg long at a 45 degree angle.Exhale, twist your torso so your right elbow meets your left knee. Your eyes should face the left wall.Inhale, twist back to the right. RepeatNote: Belly drawn in and chin tucked into chest at all times. If you bring the legs down too low, your lower back will start to contract, always avoid this from happening
38Main Routine Exercise 9: Full body stretch (6-8 breaths) Lay on your back with your legs long on the floor and arms straight over your headTake a deep breath in through your nose, lifting and expanding the rib cage, reaching through the toes and fingertipsPurse your lips as you exhale through the mouth. You should feel your lower spine come into contact with the mat
39Main Routine Exercise 10: Breast Stroke (8-12+ reps) Lay on your front. Keep your elbows tucked into your ribs and shoulders away from your neck.Your hands should be face down at chest level and feet in a Pilates stanceInhale, reach your arms over your headExhale, circle your arms round and extend your torso off of the mat.Bring the hands around to chest level and repeat.Note: Ensure you tuck your chin into your throat to create a straight neck, but do not overextend your neck. Keep the abdominals pulled in.
40Main Routine Exercise 11: Rounding Stretch (30-45 secs) Come onto your hands and kneesSit back on your heelsRound over your back with your head on the mat and arms hugged around the legs.Relax and hold the stretch
41Main Routine Exercise 12: Side Kick Series- Front and Back (6-10 reps) Lie on your side. Lift up onto your elbow and your hand on your head.Line up your body with the back of your matBring your legs slightly forward in front of your body. Place your other hand on the mat approx. 6 inches in front of your chestPlace a little pressure through the side of the body that is pressed into the matBreathe naturally. Raise the top leg hip height and kick your leg forward with length.Reach your leg back to the resting leg. Repeat the kicks.Note: Focus on using the powerhouse as it is more important than range of movement through the joint
42Main Routine Exercise 13: Side Kick Series- Up and Down (5-7 reps) Maintain your side position.Raise the leg higher out of the hip. Rotate the leg so the knee faces the ceiling.Breathe Naturally. Lift and stretch the leg straight up to the sky.Rotate the leg even more and stretch longer as you lower your leg. RepeatNote: Focus on using the powerhouse as it is more important than range of movement through the joint
43Main RoutineExercise 14: Side Kick Series- Inner Thigh Circles (10-15 circles both directions)Maintain your side position.Bend your top leg. Wrap your hand around the back of your ankle and place the foot flat on the mat in front of you. You should feel a stretch the hip and buttock.Breathe naturally. Lengthen your bottom leg then lift the leg from the upper thigh.Circle the leg forward, up, round and down in a smooth motion. Repeat for the amount of reps required then change directionNote: Scoop the belly in throughout. Once the entire Side Kick Series has been completed, perform on the other side before moving to the next exercise.
44Main Routine Exercise 15: Shoulder Bridge Prep (8-10 reps) Lay in a neutral position. The hips, knees and ankles should stay in alignment throughout the exerciseInhale, lift your pelvis towards the ceiling making a straight line from the shoulders to the hips. Squeeze your glutes tight.Exhale, roll the spine down bone by bone to rest on the tailbone. Repeat.Note: Keep the powerhouse contracted throughout, especially on the lift to keep the rib and hip connection
45Main Routine Exercise 16: Single Leg Bridge (optional. 10-12+ reps) Assume a shoulder bridge position. The hips, knees and ankles should stay in alignment throughout the exerciseInhale, take one leg into a tabletop position. Squeeze the glute from the leg that is pressing into the matExhale, roll the spine down bone by bone, keeping the hips balanced.Inhale, push through the heel and lift the hips. Keep the glute squeezedRepeat for the desired number of reps then switch legsNote: Keep the powerhouse contracted throughout, especially on the lift to keep the rib and hip connection
46Main Routine Exercise 17: Saw (8-12+ reps) Sit with legs mat width apart and feet flexed towards you. Reach the arms out to the sides in line with your shoulders. Sit tall and lift out of your hips.Inhale, twist your spine and lower your back arm, then reach it higher as you lean forward further.Exhale, reach your pinkie finger to your pinkie toe, pulsing 3 times, reaching deeper past the toe with every pulse. Look to your back hand as you do this.Inhale, scoop the belly in deep and lift tall to the seated position and twist to the other side. Repeat on the other side.Note: Keep the belly scooped. As you reach forward, keep a C-curve in your back and lower the ear towards the knee
47Main RoutineExercise 18: Open Leg Rocker Prep (hold 10 seconds x 2-4 reps)Begin by balancing on your sit bones. Take hold of your ankles and bring the arms in between your legs.Knees should be in line with the shoulders and feet softly pointed. Keep a C-curve in your back and chest liftedBreathe naturally. Stretch and straighten both legs so that the knees are in line with the shoulders. Lift the chest higher than the knees. Hold.Lower the legs but keep the feet hovered above the floor. RepeatNote: Focus on your position of your torso and C-curve rather than the importance of straight legs.
48Main RoutineExercise 19: Leg Pull Front- Support (hold for 20 seconds)Lie on your front. Body should be long with feet together and toes curled under as if pushing off the balls of the feet. Heels in contactPlace hands flat, directly under the shoulders, keeping the fingers together. Lift the abdominals into the spine.Exhale, push up though the arms, so they are fully extended. Weight is through the hands and feet. Keep a long straight line through spine from your head to your heal like a steal javelinBreathe naturally. Hold the body long for 20 secondsNote: Draw the belly in deeper throughout the exercise, and feel your body grow longer and longer.
49Main Routine Exercise 20: Mermaid Stretch (3-5 reps each side) Sit on your side with knees and feet stacked on top of each other. Keep your heels close to your buttocks.The hand on the side of your legs should hold the ankles in place, whilst the other is stretched long to the ceiling close to the head and fingertips pointing.Inhale, lift tall through the waistExhale, stretch over towards the feet to stretch the waistInhale, reach back to the centre with arms out to the sidesExhale, place the hand palm up on the mat and resting the elbow on the mat underneath the shoulder. Stretch over and long with the other arm so that the arm is straightInhale, return to the centre in one motion. Place the hand back on the ankles and the other stretched to the sky. Repeat as stated then switch sidesNote: Keep the core engaged during the exercise
50Main Routine Exercise 21: Seal (8-10 reps) Balance on your sit bones and bring feet together. Dive your hands through your legs and reach around the front of your feet.Widen the knees outside the shoulder, tuck your chin into your chest and scoop the abdominals inInhale, balance on your tailbone and clap the heels together 3 times. Roll to your upper back and clap the feet 3 times.Exhale, scoop the belly in and roll back up, keeping your feet hovered and balance. RepeatNote: Gently articulate the spine on the movement. Keep the round position throughout the exercise
51Main RoutineExercise 22: Push-Up Series (3-5 push-ups, repeat 1-3 times)Stand tall with your feet in Pilates stance and your arms lengthened towards the ceiling.Scoop the belly in, tuck your chin into your chest and roll the spine down bone by bone.Walk the hands forward to a push-up position ( as in Leg Pull Front- Support)Inhale, bend the elbows till your chest almost meets the mat.Exhale, push up in one motion. Perform 4 repetitions.Lift your hips towards the ceiling, tuck your chin into your chest, then walk back to the feet in 3 steps. Take hold of the back of your ankles and bring your chest towards the knees. Hold for 5 seconds.Let the arms relax, then roll the spine back up to standing tall. RepeatNote: Ensure your focus on scooping in the belly continuously.
52Main Routine Your main routine at a glance Ex 1: Hundred- 100 pumps 10 full breathsEx 2: Roll-up reps
53Main Routine Your main routine at a glance Ex 3: Rolling like a ball repsEx 4: Ab series-single leg stretch reps
54Main Routine Your main routine at a glance Ex 5: Ab series- double leg stretch repsEx 6: Ab series-single straight leg stretch reps
55Main Routine Your main routine at a glance Ex 7: Double straight leg lower lift repsEx 8: Ab series-criss cross reps
56Main Routine Your main routine at a glance Ex 9: Full body stretch- 6-8 breathsEx 10: Breast stroke reps
57Main Routine Your main routine at a glance Ex 11: Rounding stretch secsEx 12: Side kick series-front and back reps
58Main Routine Your main routine at a glance Ex 13: Side kick series-up and down- 5-7 repsExercise 14: Side kick series- inner thigh circles circles both directions
59Main Routine Your main routine at a glance Ex 15: Shoulder bridge repsEx 16: Single leg bridge (optional) reps
60Main Routine Your main routine at a glance Ex 18: Open leg rocker prep- hold 10 secs x 2-4 repsEx 17: Saw reps
61Main Routine Your main routine at a glance Ex 19: Leg pull front-support- hold for 20 secsEx 20: Mermaid stretch- 3-5 reps each side
62Main Routine Your main routine at a glance Ex 22: Push-up series- 3-5 reps repeat 1-3 timesEx 21: Seal reps
63Exercise List Imprinting Breast stroke Clockwork Rounding stretch Iso absSide kick series- front and backRib cage armsSide kick series- up and downAlternating leg reachesSide kick series- inner thigh circlesSupine spine twistShoulder bridge prepGoal post armsSingle leg bridge (optional)FlightSawChilds pose stretchOpen leg rocker prepHundredLeg pull front-supportRoll upMermaid stretchRolling like a ballSealAb series- single leg stretchPush-up seriesAb series- double leg stretchAb series-single straight leg stretchAb series- double straight leg lower liftAb series- criss crossFull body stretch
64Contact DetailsRyan James Taylor, Health and Exercise Coach, Taylor Elite Training (UK) Initial coaching or one-on-one support is recommended but not essential in order to gain maximum benefit from the program. Telephone: +44 (0) Mobile: +44 (0) Web: