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Pilates Ball Essentials
Introduction
Welcome
Introduction to the Instructor
About the ball: What is it? Correct Size? How to use it for Pilates and how to hold correctly? (2:19)
Core: Hands In Strap Table Top
What Does This Do ? (0:54)
Double Leg Stretch with Ball in between knees (1:08)
Double Leg Lift and Lower with Ball in between knees (1:18)
Double leg Toe Tap with Ball in between knees (0:57)
Double Leg Toe Tap with Ball Between Feet (1:26)
Core: Table Top
What Does This Do? (1:13)
Single Leg Stretch With Ball Under Tailbone (1:27)
Double Leg Stretch With Ball Under Tailbone (1:17)
Single Leg Toe Tap With Ball Under Tailbone (0:56)
Double Leg Toe Tap With Ball Under Tailbone (0:57)
Core: Strapless Cheerleader Series
What Does This Do? (0:33)
Mini Cheerleader with Ball (1:20)
Full Cheerleader with Ball (0:50)
Core: Hands in Strap Table Top
What Does This Do ? (0:56)
Lat Pull With Ball Under Tailbone (1:21)
Triceps With Ball Under Tailbone (1:17)
T Pull With Ball Under Tailbone (1:11)
Double Leg Toe Tap With Ball Under Tailbone (1:07)
Double Leg Toe Tap With Ball Under Tailbone (1:07)
Core: 4 Point Exercises
What Does This Do ? (0:11)
4 Point Knee Hovers with Ball Between Knees (0:54)
4 Point Knee Hover with feet on Ball (1:27)
Core: 4 Point with One Hand on Ball, Other Hand in Strap
What Does This Do ? (0:44)
Extension (1:00)
T Pull (1:00)
Bicep Curl (0:59)
Overhead Press (0:54)
Core: Feet In Straps
Lift and Lower with Ball Under Tailbone (Lighter Springs) (0:57)
Bend and Stretch with Ball Under Tailbone (Lighter Springs) (0:41)
Circles with Ball Under Tailbone (Lighter Springs) (0:59)
Reverse Circles with Ball Under Tailbone (Lighter Springs) (0:45)
Core: Curl Down on the Box
Curl Down with Ball in Front of Chest (1:16)
Rotation with Ball in Front of Chest (0:51)
Twist with Ball (1:28)
Twist and Lean with Ball in Front of Chest (0:53)
Flat Back with Ball in Front of Chest (0:47)
Core: Ball Under Back Propped up
Set up: Ball Under Back Propped up (0:41)
Feet Parallel Footwork (1:23)
Plié Footwork (1:11)
Single Leg with Bicycle Footwork (1:11)
Core: Other Exercises with Ball
Side Plank with Plie (0:48)
Side Plank with Thread the Needle with Hand Holding Ball (0:41)
V Up with Ball Between Feet (1:41)
Core: Sequencing
Sample Core Sequence with Ball (7:21)
Upper Body: Front Kneeling Triceps
Set up: High Kneeling (0:37)
Salute (0:50)
French Press (1:02)
Chest Press (0:52)
Upper Body: Side Arm
Carriage Still Forward Reach (1:05)
Ox (1:35)
Rotation with Ball Passes (1:20)
Overhead reach with Ball Passes (1:08)
Ball against Side of Thigh with Mermaid Overhead Reach (1:11)
Upper Body: Other Exercises with Ball
Set up: Elelphant (0:41)
Ball on Platform Diamond Pushup with Hand on Ball (0:36)
Ball under Hand Baby Elephant (0:44)
Upper Body: Sequencing
Sample Upper Body Sequence (6:41)
Lower Body Series with Ball
Set up & Aim (0:31)
Lower Body: Sprinter/Scooter with Ball
Scooter with Ball (1:24)
Scooter Lunges with Ball Passes Under Knee (2:48)
Scooter with Overhead Reaches
Sprinter with Diagonal Reaches (1:37)
Lower Body: Side Glut
Pendulum: With Ball Under Waist Propped Up on Elbow (0:45)
Hip Abduction: With Ball Under Waist Propped Up on Elbow (2:23)
Kickstarter: With Ball Under Waist Propped Up on Elbow (0:48)
Circles: With Ball Under Waist Propped Up on Elbow (1:19)
Lower Body: Glut bridges
Glut Bridges: Ball Between Knees (1:25)
Glut Bridges: Ball Between Feet (1:42)
V Bridges: Ball Between Heels (0:59)
Lower Body: Parallel Footwork
Set Up : Footwork (0:21)
Footwork: Ball Between Ankles (0:47)
Footwork: Ball Between Feet (1:00)
Footwork: Ball Between Knees (1:18)
Footwork: Calf Raises with Ball Between Heels (1:00)
Lower Body: Single Leg Footwork
Single Leg Footwork: Hand in Ball Reaches with Obliques (1:29)
Lower Body: Feet In Straps (Parallel)
Set Up: Feet in Straps (0:34)
Parallel Lift and Lower with Ball Between Feet (1:07)
Parallel Bend and Straighten with Ball Between Feet (0:57)
Lower Body: Feet in Straps
Plié with Ball Between Heels
V Shape Feet with Ball Squeezes Between Heels (0:47)
Lower Body: Standing Side Splits
Set up: Standing Series (0:14)
Lateral Arm Reaches with Ball (1:36)
Hinge with Ball Passes (1:20)
Lotus (1:05)
Lotus In The Wind (1:11)
Standing Series: Plié with Rotation. Ball in Front of Chest (2:30)
Lower Body: Sequencing
Sample Lower Body Sequence (8:23)
Bringing It Altogether
Sample Class Plan 1 : Full Body Workout with Ball (42:18)
Sample Class Plan 2 : Full Body Workout with Ball (43:03)
Full Cheerleader with Ball
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