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
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
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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 |