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Pre & Post Natal (Pregnancy) Reformer Pilates
Introduction
Course Objectives & Outlines
Meet Your Instructor
Working with Pregnant Population
ACOG Exercise Guidelines for Pregnancy
Pre-Natal Stage
Anatomy & Physiology Changes
Pelvic Floor Muscles (PFM) and Engagement
PFM Activation in Supine/Crook Lying
PFM Activation in Quadruped
PFM Activation in Sitting
PFM Activation in Standing
Identifying Diastasis Recti (DRAM)
What is Diastasis Recti? (1:10)
How to Measure Diastasis Recti (4:14)
Diastasis Recti Management (1:38)
The First Trimester
First Trimester Introduction (4:50)
General Moves to Avoid
Key Reformer Pilates Moves for First Trimester
Footwork Series: Bridge (2:34)
Footwork Series: Single Leg Pushaways (1:31)
Footwork Series: Double Leg Pushaways (2:52)
HIS Series: T Pull (1:04)
HIS Series: Shoulder Extension (1:45)
HIS Series: Single Leg Toe Taps (1:17)
HIS Series: Double Leg Toe Taps (1:19)
Front Kneeling Arm Work: Tea Tray (0:46)
Front Kneeling Arm Work: Flexion (1:39)
Front Kneeling Arm Work: Ballet Arms (0:53)
Prone Series: Swan (1:06)
Prone Series: Scap Setting (1:42)
Short Box Curl Down Series: Curl Down (1:35)
Short Box Curl Down Series: Rotation (1:17)
Feet In Straps Series: Lift & Lowers (1:06)
Feet In Straps Series: Circles (1:11)
Feet In Straps Series: Bend & Straighten (0:51)
The Second Trimester
Introduction: Second Trimester (0:29)
Elephant Series: Baby Elephant (3:43)
Elephant Series: Baby Jack Rabbit (2:25)
Elephant Series: Knee Hovers + Plank on Short Box (2:55)
4-Point Series: Ab Pull (3:35)
4-Point Series: 3-Point Abs (2:45)
Mid Back: Lat Pull (3:58)
Mid Back: Book Opener (2:08)
Mid Back Series: High Rows (2:14)
Mid Back: Bicep Curls
Sprinter Series: Sprinter (3:29)
Sprinter Series: Scooter (2:14)
Side Lying Glutes: Hip Abduction with Straps (4:04)
Side Lying Glutes: Pendulum with Straps (1:16)
Side Lying Glutes: Circles with Straps (1:02)
Side Lying Glutes: Kickstarter with Straps (1:58)
Front Kneeling Series: Flexion (3:51)
Front Kneeling Series: Tea Tray (1:52)
Front Kneeling Series: Ballet Arms (2:16)
Front Kneeling Series: W Raises (3:28)
The Third Trimester
Introduction: Third Trimester (0:37)
Pelvic Floor Activation: Supine (4:27)
Introduction: Pelvic Floor Activation (1:07)
Pelvic Floor Activation: In Sitting (2:43)
Pelvic Floor Activation: High Kneeling (1:45)
Setting-up Pregnancy Barrel (2:13)
Common Compensation Patterns with The Pregnancy Barrell (2:03)
Footwork Series: Plie (1:23)
Footwork Series: Double Leg Pushaway (4:55)
Footwork Series: Single Leg Press Aways (1:59)
Side Lying Glute Series: Sleeper Pushaway (2:23)
Side Lying Glute Series: Hip Abduction (4:04)
Side Lying Glute Series: Pendulum with Straps (1:16)
Side Lying Glute Series: Kick Starter (1:58)
Side Lying Glute Series: Circles (0:51)
Double Leg Toe Tap (1:09)
4-Point Kneeling (1:58)
Glute Bridge Sequence (1:42)
Sprinter Series: Scooter (2:12)
Post-Natal Stage
Working with Post Natal Population
PFM Retraining & Strengthening Post Natally
Post Natal Rehab: Diastasis Recti & Breathing (8:39)
Reformer Pilates Moves for Post Natal Population
Footwork Series: Plié (1:44)
Hands In Strap Series - Arm Work (4:10)
Feet in Strap Series (1:49)
4-Point Scapular Pull (1:03)
4-Point Ab Pull (1:19)
Short-Box Series: Curl Down (1:33)
Short-Box Series: Flat Back (0:42)
Midback Sequence: High Kneeling (2:51)
Swan (1:50)
PFM Retraining & Strengthening Post Natally
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