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A Balanced Life - Your Health and Wellbeing/Introduction Programme
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Introduction Programme

If you are new to Pilates or overcoming an injury this is the place to start. 
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Contents

Welcome to the Introductory program
Health Questionnaire
Recommended Equipment for classes. .docx

Resources

PDF's For you to Download and read 

Protecting_Your_Body_From_Harm.pdf
Preview
4 Pillars of Health and Wellbeing. .pdf
Preview
Move a Little, Live Longer!.pdf
Preview
Fast or Slow_ exercise techniques. .pdf
Preview
15 reasons you could be tired.pdf
Preview
7 Types of Rest .pdf
Preview
Pelvic Floor Exercises handout. .pdf
Preview
Green Shake.pdf
Preview

Fundamentals to Core Strengthening Week 1 - 4

Breathing (10mins)
Breathing Exercises Shh, Vacuum, Belly (10mins)
22mins - Ab Connection and Stability Part 1
15mins - Part 2 Pelvic Stability & Core Connection
26mins - Shoulder Stability & Strength No:1 (mainly sitting)
PF Hands & Knees Level 1 (10mins)
Squats and Pelvic Floor (10 mins)
Glute Work (10 mins)

NOT Suitable for Spinal Disc Issues. BUT Amazing to release a tight Lower back and Hips

Monkey Stretch
Monkey Stretch part 2

Introduction to Stretching

Stretch Intro
Hamstring & Calf Stretch Downward Dog
Calf stretches with a block
Standing lunge Calf Stretches
Kneeling hip stretch into a cat stretch
Hamstrings Standing stretches
Happy Hamstrings Sitting Stretches
Happy Hamstrings Part 3 Kneeling lunge and Downward Dog
Glorious Glute Stretching
Psoas lying leg lengthen release
IT Band Release
Piriformis stretch
Foam Rollers
Standing leg swing Psoas release
Happy Hips & Lower back Lying Rotations

Healthy Knees

10mins - Introduction into Healthy Happy Knees
8mins - Happy Healthy Strong Knees Part 1
6mins - Happy Strong Knees Part 2 Sitting on a Chair
Chair sitting - Quads turn out leg extensions
Class 150. Standing Glutes. Glutes are an essential part to strengthen and support your Knees, Pelvis and Back.

Love Thy Feet! Foot work is essential as its the foundation of the rest of your body!

9mins - Intro into Feet
11mins - Happy Feet Part 1
12mins - Happy Feet part 2
8mins - Happy Feet Part 3 - Toe Lifting
9mins - Massage your Feet

Slowing it down for greater results. Sample of our 30 minute Live Classes

Fast or Slow_ exercise techniques. .pdf
Class 122. 30mins Slow = Super Strong
Class 124. 30mins Slow it down Abs & Arms
Class 125. 30mins Legs and Core Slowing it down

Core Strengthening - Week 4 onwards or when ready no need to rush to the next level.

15mins Part 3 Pelvic Stability & Core Connection
8mins - Part 4 Pelvic Stability & Core Connection
Session 19- PF- Hands & Knees Level 2
Session 20 - PF- Hands & Knees Level 3