Russian Splits | X-Club Academy

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Reformer Pilates Training

Introduction

A Letter To Our New Instructors
How We Support You
Joseph Pilates History

6 PRINCIPLES OF PILATES

Flow
Control
Concentration
Precision
Centering
Breathing

ANATOMY 1

The Spine
Movements Of The Spine
Planes Of Movement
The Core
Postural Analysis

Maintenance

What is a Reformer?

Exercises for Beginners

Introduction to Beginner's Repertorie
Footwork (0:43)
Tendon Stretch (0:11)
The Hundred (0:18)
Frogs (0:12)
Leg Circles (0:12)
Stomach Massage (0:37)
Mermaid Stretch (0:52)
Chest Expansion (0:24)
Shoulder flexion (0:14)
Offering (0:25)
Arms Circles (0:29)
Hug A Tree (0:24)
Shaving (0:27)
Short Box Series (1:07)
Elephant (0:36)
Knee Series (1:14)
Running (0:38)
Pelvic Lift (0:39)

Anatomy 2

Anatomy Of The Hips
Most Common Hip Injuries
Understanding The Pelvic Muscles For Pilates
The Knees
Most Common Knee Injuries
The Feet
Most Common Feet Injuries

Exercises for Intermideates

Intermideate's Strength and Balance Exercises
Short Spine Massage (0:29)
Coordination (0:35)
Swan On The Long Box (0:55)
Pulling Straps (1:28)
Backstroke (0:29)
Short Box Series (1:49)
Side Sit Up (0:34)
The Tree (0:58)
Draw A Sword (0:35)
Hug A Tree (0:13)
Arm Curls (0:17)
Long Stretch (0:21)
Down Stretch (0:32)
Up Stretch (0:28)
Stomach Massage (1:03)
Side Splits (0:38)
Front Splits (0:21)

Anatomy 3

Shoulders (0:12)
Most Common Shoulder Injuries
Arms and Elbows
Most Common Elbow Injuries
Hands
Most Common Hands Injuries

Exercises for Advanced

Introduction to Advanced Repertorie
Overhead (0:48)
Rowing From the Chest (0:33)
Rowing From The Hips (0:38)
Rowing 90 Degrees (0:50)
Rowing From The Sternum (0:59)
Breaststroke (0:31)
Teaser (0:33)
Around The World (0:29)
Tree Advanced (0:28)
Reverse Up Stretch (0:35)
Elephant / Arabesque (0:13)
Long Back Stretch (0:26)
Tendon Stretch (0:21)
Thigh Stretch (0:27)
Arms Circles (0:17)
Shaving (0:19)
One Arm Draw A Sword Swakate (0:24)
One Arm Overhead Circles (0:18)
Lotus Arms Overhead (0:11)
Tick Tock (0:27)
Corkscrew (0:53)
Overhead Balance Control (0:25)
Long Spine Massage
Push Up Front - Balance Control (0:28)
Star (0:26)
Knees Off Single Leg (0:28)
Russian Splits (0:55)

Class Planning

Factors to Consider in Class Planning

Theory assessment

Theory Assessment

New section

Side Lying leg Series (0:29)
Side lying leg circle (0:44)
Side lying leg series: long leg (0:51)
Single leg Kick (Reverse four point kneeling) (0:26)
Side lying leg series: single kick (and single kick with abduction variation) (1:24)
Kneeling side leg series (0:45)
Hip abductors (0:23)
Side Leg Swipes (0:36)
Side lying series (hip abdutors) (0:34)
Clam with heels raised (0:26)
Clam prep (0:26)
Clam (0:42)
Reverse Jack rabitt (0:39)
IMG_4129 (0:30)
Triceps curl (0:26)
Plank with shoulder glides variation (0:29)
Knees Off Variation (0:35)
Plank With Shoulder Glides (0:36)
Reverse Knees Off Plank (0:33)
Reverse Knees Off (Knee Hover) (0:28)
Swimming (1:21)
Cat and Cow (0:35)
seated pulling strap with rotation (0:48)
Four point kneeling biceps curl (0:35)
Single Arm reach overhead (four point kneeling) (0:21)
Single arm triceps curl and shoulder extension(four point kneeling) (0:54)
Arms circle around the world (0:32)
Wood Chopper (0:54)
Kneeling inner hip adductors (1:29)
Inner thighs stretch with thread a needle (1:14)
Kneeing roll downs (0:30)
Hip extensions on shoulder flexion (0:29)
New Lesson (1:30)
New Lesson (1:06)
New Lesson (0:37)

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