HEART N SOLE BARRE REFINED

Size: px

Start display at page:

Download "HEART N SOLE BARRE REFINED"

Martha Floyd
6 years ago
Views:

1 HEART N SOLE BARRE REFINED SESSION 515 FRIDAY 2:15 4:05PM Presented by: June E Kahn, CPT IDEA World Fitness Instructor of the Year Award Recipient Heart 'N Sole, explores the best of both worlds by combining the principles of standing Pilates and dance with studio Barre and HIIT techniques to create elegant, rhythmic, heart pumping patterns. This barefoot training program is designed to burn calories while building strength, stamina and balance. Experience Pilates and Barre-inspired movements designed to improve core strength, balance and flexibility. Help your clients to create a longer leaner body that moves beautifully and efficiently. This is strength redefined. Objectives: 1. To explore the Cardiovascular possibilities of Pilates Matwork taken to a standing position 2. To transition Pilates Mat moves in a rhythmic, fluid progression incorporating the large muscles of the body to enhance increased heart rate response 3. Review the fundamental principles of Pilates and explore how they can influence this movement possibility 4. Learn how to create balance challenges that will enhance Core Strength and Stability while enhancing Heart Rate Response. 5. Leave with at least 10 new movement patterns that will become the base of this program to build upon. I. Essentials of Heart n Sole a. Pilates Principles Breath Concentration Control Alignment Centering Precision

2 Progression Flow b. Alignment Tools Rib Hip Integration Pelvic Stabilization Scapula Stabilization Scapula Humeral Rhythm Lumbo Pelvic Rhythm c. Why go Barefoot? Triad Benefits Reflexology Reference to Balance II. Movement progressions a. Use movements that encourage use of large muscles b. Vertical Positioning is maintained throughout majority of workout c. Begin with Rhythmic warm up Include breath work Set up Spinal Actions Include: Flexion, Extension, Rotation, Lateral Flexion d. Modify traditional movement patterns to Vertical Position e. Progress to vary intensity of movement to maintain an elevated heartrate f. Add Rhythmic movement patterns to enhance heart rate response as well as add creativity and variety g. Connect Cardio moves with balanced choices of spinal actions to enhance muscle balancing h. Encourage use of full range of motion throughout joints to increase overall range of motion i. Intersperse HIIT Intervals: Simple Movements that can be repeated without confusion to maintain alignment throughout

3 j. Bring heart rate down gradually at end of workout with rhythmic, flowing movements that enhance dynamic and active flexibility. Why BARRE? Barre workouts deliver fabulous body toning results with workouts that are approachable from all fitness levels and ages. Barre blends classical Ballet exercises, Pilates and traditional conditioning movements that are designed to develop muscular endurance, dynamic balance, flexibility and core strength. The key elements include cardiovascular training, progressions that enhance Active Range of Motion while increasing foot and ankle stability as well as strength with a barefoot approach. How BARRE addresses the needs of the Active Ageing Adult Key Elements I. Barefoot program What goes on your feet? II. Use of Music Due to aerobic pace of workout, this workout works best when performed to music a. BPM b. Rhythmic with smooth jazz and/or New Age emphasis c. Vary rhythm choices to help vary intensity of workout III. Warm Up Preparation a. Full ROM Exercises b. 3 Planes of Motion i. Sagital ii. Frontal iii. Transverse Calf Lengthening Hip Lengthening Gluteus Lengthening ROM- Range of Motion Initial Mid End IV. Body of Class a. Upper Body i. Light Hand weights ii. Y Tubing iii. Bands b. Pelvic Floor Work i. Pelvic Rotation ii. Breath Work c. Standing Balance use of Body Bar Flex i. Dance Standing Barre Work

4 ii. 3 Planes of Motion explored V. Sample Moves that translate well for Heart N Sole a. Standing Hundreds b. Standing Twists c. Side Leg Series in Standing Position d. Standing Leg Circles e. Plies (Jazz, Releve) f. Side Loaded Lunges with Abduction g. Standing Glute Series Clams, Tondu, h. Curtsey Lunges i. Standing Side Reaches j. Swan k. Balance Work l. Rhythmic Variations VI. VII. HIIT Intervals a. Why HIIT? b. EPOC c. Time Efficient d. Manageable e. Effective in Weight Management Floor / Core Work a. Single Leg Stretch with Roll Up Using Ball b. Bridging c. Forearm Planks: i. Forearm Mountain Climber ii. Hip Twist Slide iii. Plank X iv. Side Plank d. Side Lying Core e. Mermaid f. V Sit Variatons

5 Warm Up Class Structure Upper Body Undulating Standing Pelvic Floor Focus Leg Work Balance Work, Pilates & Ballet Progressions, Cardio Section includes Squats, Lunges, Plies, and Curtsey Lunges Optional HIIT Interval Core work Stretch Thanks for attending this workshop! Presented by: June E Kahn, CPT june@junekahn.com Please Connect with Me! FB: Instagram: junekahn; My best to you!

July 2-7 Wednesday 4

July 2-7 Wednesday 4 5:0 8:0 0/0/0 /Cardio/Core 9:45 11:00 4:15 5:45 6:00 Gold Total Body (45min) Amy (45min) The willpower Method July -7 4 5 (45min) Flow (45min) Body Bar/Kickbox Combo 6 7 9:00 Cardio/ Intervals Kerri 7:00