Weekly Exercise Podcast: Series 2 - Reformer

Front Splits

Jeremy — Mon, 01 Dec 2008 21:25:57 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup for Front Splits, an exercise designed to open up the hips and stretch the legs. Front Splits also works to increase balance and control.

Pelvic Lift

ali — Thu, 06 Nov 2008 20:06:40 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup for Pelvic Lift, an exercise designed to tone the buttocks and upper thighs. Pelvic Lift also works to open the hips.

Running

Jeremy — Wed, 29 Oct 2008 15:56:00 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup for Running, a cool-down exercise that rounds off and finishes the workout.

Knee Stretch Series

Jeremy — Tue, 21 Oct 2008 19:00:53 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup for the Knee Stretch Series, a group of exercises designed to isolate, control and initiate movement from the Powerhouse while strengthening the hips. The first exercise in this series is Round Back. This exercise is intended to isolate hip movement from pelvic movement while maintaining shoulder stability. The next exercise in this series, Arched or Flat Back, is designed to open the chest and strengthen the upper back. The final exercise in this series, Knees Off, provides an additional challenge while strengthening the legs, especially around the knee.

Long Stretch Series: Long Stretch, Elephant, Stork

Jeremy — Mon, 29 Sep 2008 20:34:06 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the correct setup for the Long Stretch Series, a group of exercises designed to work to stabilize the core. The first exercise in this series is Long Stretch. This exercise is intended to strengthen the Powerhouse with resistance on the moving base of the reformer. Elephant is the next exercise in the Long Stretch Series. The goal of Elephant is to move out and in from the Powerhouse, strengthen the hips, buttocks and inner thighs. Elephant also works on alignment. The final exercise in this series, Stork, prepares the body for unilateral movement in preparation for more advanced movements.

Short Box Series

Jeremy — Mon, 15 Sep 2008 22:07:42 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the correct setup for the Short Box Series, a group of exercises designed to work the various planes of the Powerhouse. The first exercise in this series is Round Back. This exercise is intended to strengthen the Powerhouse and articulate the spine. Round also initiates a curl from the pelvis while pulling the sacrum down. Flat Back is the next exercise in the series and is designed to teach proper separation of the hip and pelvis while adding axial elongation. Side-to-Side is the third exercise in the series and teaches how to reach the ribs off the pelvis as opposed to bending sideways. Side-to Side also lengthens the torso. Twist is the next exercises in the Short Box Series and lengthens out both sides of the body while lubricating the spine by twisting. The next exercise, Tree (Front Only), is designed to stretch the hamstrings, lower back and entire spine while better aligning those with asymmetrical challenges. The final exercise in the series, Side Sit-Ups, strengthens and stretches the sides of the Powerhouse while lengthening both sides of the body equally.

Long Box Series

Jeremy — Mon, 08 Sep 2008 16:25:31 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup for Pulling Straps I & II. The purpose of these exercises is to strengthen the upper back and shoulders while opening the chest.

Stomach Massage Series: Round Back, Hands Back, Reaching, Twist

Jeremy — Tue, 02 Sep 2008 16:25:32 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup for the Stomach Massage Series. The first exercise in this series is Round Back. This exercise is intended to massage internal organs while opening the lower back. Round Back maintains the C-Curve and initiates from the Powerhouse. Hands Back is the next exercise in the series and is intended to open the lower back and chest while working the muscles in the upper back. Reaching is the third exercise in the series and was created to maintain a spinal lift without support. The final exercise in the series, Twist, is designed to strengthen breath with movement and massages the internal organs.

Short Spine

Jeremy — Tue, 19 Aug 2008 15:46:05 GMT

The Short Spine Massage is a dynamic exercise intended to massage the spine and internal organs. Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup and explains how this exercise may be used in order to articulate the spine.

Frog/Leg Circles

Jeremy — Mon, 11 Aug 2008 17:15:04 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the proper setup for Frog/Leg Circles. The purpose of this exercise is to learn how to activate from your Powerhouse and seat while stabilizing the pelvis. The Frog/Leg Circles symmetrically align and distally challenge the Powerhouse while lengthening the legs and buttocks and lubricating the hip joint.

Hundred

Jeremy — Mon, 04 Aug 2008 19:18:09 GMT

Peak Pilates Master Trainer Colleen Glenn demonstrates the Hundred. The purpose of this exercise is to pump and circulate blood throughout the body while breathing deeply. Hundreds rid the body of carbon dioxide, warm up the body, improve endurance and breath control while allowing a solid connection to the Powerhouse.

Introduction and Footwork

Jeremy — Mon, 28 Jul 2008 22:31:09 GMT

In this first episode of our second weekly series, Peak Pilates Master Trainer Colleen Glenn introduces the reformer and gives helpful instruction for begining the reformer series. Colleen also demonstrates the proper setup for Footwork Series: Toes, Arches, Heels. The purpose of this series is to center and align the body, stimulate organs through reflexology points and warm up the body while allowing a solid connection to the Powerhouse.