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Have a Ball with the Bar

Presenter: Elena Hernandez
Class Overview: A muscular endurance class utilizing the Pilates ball and Body Bar set to music to create a fun and inviting atmosphere suited for all skill levels.
​Music: Mashup Mania 135 bpm
Dynamic warm up using Pilates ball

Narrow squat series with Pilates ball (Quadriceps, adductors, hamstrings)
-Singles
-Double tempo 
-3 pulses 
-Singles 
-Isometric hold
-Static squat with ball squeeze
-Single pulses
-Pulse, pulse, hold 
-Singles 

Bent Over Row + Fly with Body Bar – Right Side (Lats, deltoids, biceps)
-Singles 
-Up 3, down 1 
-Up 1, down 3 
-3 pulses
-Singles 
-2 single rows, 1 fly
-Flies double tempo
-Single rows 

Lunge with Body Bar – Left Side (Quadriceps, hamstrings, glutes, calves) 
-Singles
-Double tempo
-3 pulses
-3 pulses + glute squeeze
-Single pulses

Bent Over Row + Fly with Body Bar – Left Side (Lats, deltoids, biceps) 
Singles 
-Up 3, down 1 
-Up 1, down 3 
-3 pulses
-Singles 
-2 single rows, 1 fly
-Flies double tempo
-Single rows 

Lunge with Body Bar – Right side (Quadriceps, hamstrings, glutes, calves)
-Singles
-Double tempo
-3 pulses
-3 pulses + glute squeeze
-Single pulses

Upright row with Body Bar (Deltoids, traps, pectorals)
-Singles
-Double tempo
-Single, single, double tempo
-Up, out, and down
-Up, in, down (reversed)
-Singles
​

Plie Squat with Body Bar (Quadriceps, glutes, hamstrings, abductors) 
-Singles
-Doubles
-Super slow (16 ct)
-7 pulses
-Isometric hold 
-Knees press to back of room 
-Single pulses
-Single squats
Bicep curls with Body Bar (Biceps, anterior deltoids, traps)
-Double tempo
-Up, half-way down
-Serve the platter
-Down, half-way up
-Pulse at 90 degrees
-Singles

Hamstring curls with Body Bar (Right & Left Side) (Hamstrings)
-Doubles 
-3 pulses
-Single pulses
-Single curls 

​Bridge series with Pilates Bar (Adductors, glutes, calves)

-Singles
-3 pulses
-Isometric hold
-Calf raises 
-Right and Left alternating 
-Both legs
-Isometric hold
-Adductor ball squeeze
-Single bridges 

Chest press with Body Bar and Pilates Ball between knees (Pectorals, deltoids, triceps)
-Singles
-Doubles
-Single, single double
-3 pulses
-Singles

Skull Crusher with Body Bar and Pilates Ball between knees (Triceps)
-Doubles
-3 pulses
-Singles

Core with Pilates Ball (Rectus abdominus, obliques)
-Boat with arm sweeps back (Pilates ball at low back)
-Russian twists
-Double tempo
-Singles
-Toe taps
-Double tempo
-Single 
-Out and ins
-Double tempo
-Singles

Glute series with Pilates Ball (Glutes, hamstrings)
-Glute kick back (with Pilates ball between calf and hamstring)
-Singles
-Doubles
-3 pulses
-Singles 
-Lift, cross, lift, in
-Single pulses 

Back extensions with Pilates ball (Erector spinae) 
-Double tempo (with Pilate ball in front)
-Lift, extend, in, down
-Lift, pass behind, down
-Lift, pass behind (reverse side), down
-Doubles

Cool Down ​
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  • About Tex Fit
    • Hotel & Travel Information
    • Demo Team
    • Contact Us
  • Program & Schedule
    • Sessions
    • 2018 Demo Teams
  • Apply to Present
    • Presenter Application
  • Session Notes
  • Registration
    • Registration Form
    • Credit Card Authorization Form
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