Celebrate new beginnings as the sun comes out and the flowers bloom, and get stronger together.

HOW TO GET STARTED:

  1. Choose a move out of the 8 moves demonstrated by our amazing instructors. Choose a move that you want to work on, improve upon, or learn. Keep in mind that some moves are more difficult than others, and may need the use of equipment. (Participation in the Spring Challenge is voluntary, and by doing so you are accepting risk of injury.)
  2. Show off your progress every week by either:
    1. Ask our instructor or receptionist to keep track of your progress
    2. Share a picture with us on instagram or Facebook
      1. Name Your Move
      2. Tag us @pilateson10th
      3. add #springchallenge2018
      4. add #weekone (change the number every week)
    3. Or send us a pic in an email to info@pilateson10th.com

This Challenge lasts for four weeks, you must start the challenge by March 27th, 2018 in order to be eligible. We only require one check-in per week! That's four check-ins in order to feel great and earn a free group class and P10 t-shirt!

3. Continue to send 1 picture every week for four weeks OR have an instructor check off your progress every week. (last day of Spring Challenge is April 15, 2018)

  1. In order to be eligible: posts are due by every Tuesday
    1. Week One: March 27th
    2. Week Two: April 3rd
    3. Week Three: April 10th
    4. Week Four: April 17th

 

 

Roll-UP (LEVEL ONE)

MUSCLES USED:

Engage your core muscles: external and internal obliques transverse abdominals, glutes and hamstrings.  Secondary: leg adductors 

DIFFICULTY:

Roll up is a relatively simple exercise to do. Having two modifications make it possible for just about anyone to successfully perform this exercise. And a simple caveat would be to omit the exercise should it be painful or extremely uncomfortable.


VARIATIONS:

  1. In full roll-up The arms begin the movement upward towards the ceiling and reaching forward towards the feet. The body peeks away from the floor as it comes forward and creates a C curve as it reaches forward . When rolling back down to the floor the sacrum reaches the floor first then the lumbar then the thoracic and cervical then the arms . 
  2. The first modification is rolled-up but abbreviated . Instead of rolling all the way up you reach a point until you come to about the tip of the shoulder blade you breathe normally as you do in full roll up and you work this exercise up to the point where you feel your core tightening and working. After a while ( a couple of weeks) rollup becomes much easier.
  3. The last and easiest modification is actually called roll down. You use your arms for support from a fully upright position rolling back porch or low back to the point of tension in the core then returning. You can go down as far as comfortable.

BENEFITS: 

Gain control of your torso: Bilateral movement is quite unifying, spine flexibility & core strengthening 

GOAL:

Eventually you will have a nice flow, proper breathing, and ease of controlled movement 

TIPS:

Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.

BRIDGING (LEVEL ONE)

TIPS:

Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.

ROLLING LIKE A BALL (LEVEL ONE)

MUSCLES USED:

Abdominal wall and hamstrings

DIFFICULTY:

Rolling like a ball is a mixed level move, you can practice doing variations in order to get to the full move.


STEPS:

  1. Hands behind the knees and curve tail bone underneath you until your feet float up off of the floor.
  2. Continue to curve your tailbone under and roll your spine down to the floor
  3. Float chin over chest as you peel the bones of your spine back up.
    1. Press your thigh nones into your hands as the hamstrings assist you on the way back up.
  4. Repeat altogether fluidly 

BENEFITS: 

This move stretches and massages your back. Massage your internal organs. ++This move is great for your digestive system! Gain core strength and control, as well as, spinal articulation. 

GOAL:

Get your core to engage!

TIPS:

Avoid using momentum to accomplish the move, you should be using your core and hamstrings! Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.

GOING UP FRONT/SIDE/BACK (LEVEL ONE TO TWO)

TIPS:

Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.

SIDE-KICK (LEVEL ONE)

MUSCLES USED:

Powerhouse, obliques, glutes, hamstrings

DIFFICULTY:

Beginner through intermediate variations.


VARIATIONS:

  1. Beginner variation: lay on your side, on the back line of your mat and lay your ear on your arm, top hand in front of your chest on the mat, legs are lined up to the top bottom corner of your mat. Stack your hips and lift your bottom waist away from the mat to engage your obliques. Front back kick: Lift your top leg, hip level, kick it forward with 2 pulses as you inhale and kick it back (squeezing your glutes and hamstring) 2 pulses with your exhale. Side kick: high kick with the leg externally rotated in the same line of your bottom leg as you inhale, slowly lower the leg as you exhale. Control the ascent and descent of your leg by engaging your core and activating your glutes. 
  2. Intermediate variation: same action but both hands are behind your head and you are up  on your bottom elbow. 
  3. More advanced: be up on your forearm. Make sure you engage your lats to keep your bottom shoulder stable. Range of motion might be a little smaller because the whole underside of your trunk is off the mat. 

BENEFITS: 

Strengthens core and glutes, teaches you to stabilize your trunk and pelvis, also elongating the spine while moving and strengthening the legs.

GOAL:

Engaging core, keeping trunk and pelvis stable, engaging the glutes

TIPS:

Avoid tensing the shoulders to get more range of motion. Lift your bottom waist to keep length, keep your hips stacked and most importantly breathe! 

Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.

SIDE PLANK (LEVEL TWO)

MUSCLES USED:

Scapular, lats and serratus, obliques, gluteus médius

DIFFICULTY:

Moderate to advanced. A simple caveat would be to omit the exercise should it be painful or extremely uncomfortable.


STEPS:

  1. Set shoulder, engage bottom waist and lift your hips if ground feels good.
  2. Extend your bottom leg
  3. Lift top arm 90 degrees like a "T" 
  4. Without dropping legs lift your top leg
  5. Repeat on other side

BENEFITS: 

Stronger sides, gain balance and lateral mobility 

GOAL:

Develop side strength!

TIPS:

Avoid sinking your shoulder/scrunging your neck. Keep your body in a straight line and avoid letting your chest  lift or sink. Avoid letting your hips drop.

Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.

TEASER (LEVEL ONE)

TIPS:

Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.

HANGING UPSIDE DOWN (LEVEL THREE)

This move is to only be done in studio with the professional help of instructors.

TIPS:

Please avoid any pain or real discomfort. There are modifications that allow almost anyone to perform this exercise. But it’s not for everyone one. Remember if an exercise is painful modify or omit.