🔥Note: There are TWO posts for March 16th! 🔥
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On March 16, we’ll be leaving behind the nice alignment between exercise number and date since we’re doing two (of three) related exercises in one day. Maybe that’s better than extending March by three days? (So, if you haven’t done so yet, you might want to download the calendar: drive.proton.me/urls/AADJAZ... )
Plus, we’re going upside down again! Only if we want to, of course! A hip lift is one appropriate modification.
Andrea Maida writes about these three exercises (two today and one tomorrow): “High Scissors, High Bicycle and Shoulder Bridge: An advancement of the extension exercises, these 3 exercises build upon what was started with the Single and Double Leg Kicks. Now the front of the entire body gets a stretch, but it’s gonna cost you. Try not to topple over. Aren’t you glad you got in all that strengthening of the upper stomach earlier in the workout? The use of the seat and the back of the lower body will also be a help in the exercises that follow.” (via pilatesandrea.com/on-the-or... ).
As always, if you need to warm-up, do at least The Hundred or maybe all of the previous 15 exercises. Then repeat this exercise 6 times (anybody’s guess if he meant here 3 times with each leg...).
You can follow Joe’s instructions from the excerpt from Return to Life, remembering that according to John Steele, Joe encouraged his students to modify. Find out what works for your body today.
Instructions from Online Pilates Classes – with suggestions on how to make the exercise easier starting at about 02:10. Rolling Like a Ball is one of the prep exercises as Lesley mentions around 02:25! Instead of doing Scissors, you can practice that. youtu.be/Rrf4ORXQINU
You can read more about the exercise and written instructions at the OPC page for it: onlinepilatesclasses.com/pi...
Another set of instructions from the Pilates Lesson Plan, including a video and modification suggestions, are here: georgewatts.org/lesson-plan... (via pilateslessonplans.co.uk/fr... )
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If you’re struggling with this exercise, check out this video from Andrea Maida: youtu.be/jj8HbLP-zQk
Or try this version with a foam roller: instagram.com/reel/CcGmfKrg...
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Standing variations for exercises 16-20: instagram.com/reel/CZ-Y5k1A...
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Photo from Return to Life as published by Presentation Dynamics. Photos are far better reproduced in the paperback published by the Pilates Method Alliance in 2010, which isn’t available electronically. (See this post for the title page: healthunlocked.com/strength... )
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★ Our March MATness summary page: healthunlocked.com/strength... ★
