BEGINNERS TRAINING SCHEDULE

FIRST EDITION

'“I was able to stay active throughout my entire pregnancy by training with Aimee’s classes right up until 38 weeks.
Her classes will allow you to create space, build strength and nourish your body as it becomes home to your baby throughout your pregnancy.
Aimee safely guides you to explore and understand your unique anatomy which is powerful knowledge as you navigate both your wildly changing body and childbirth itself.
These classes then become therapy “just as good as any treatment” an osteo would say, as you ease into postpartum.”

— Kristy, Gisborne

MONDAY

MAGIC CIRCLE (33mins)

A full-body Magic Circle session with the obvious focus - adductor strength and inner-line connection, as well as exploring the ring in varied & interesting ways in supine, prone, and quadruped positions. *Circle can be substituted with a soft ball or yoga block. CIRCLE GALLERY

FUNCTIONAL SLING (42mins) *for those with equipment

Here we use the sling to explore functional movement patterns. Building strength for our gait / sit-to-stand / stair walking & more. The sling physically elongates our legs and facilitates spinal decompression. Sometimes when we feel this sensation with tangible stimulation, such as using this harness sling; we can more easily recreate the action later, without the prop.

I offer explanations and suggestions for practicing with any sling. Here I’m using both the Elements Harness Sling and Elements Wide Sling. I’ve attached it to the top rail of my apparatus with Elements Cuffs for Bars.

STANDING SUPINE (16mins) *for those with equipment

Flip this picture sideways and we are standing upright! The box is here to add proprioception, elongation & tangible rebound force. Great for lengthening out of the spine and standing tall through the legs. With the mat offering feedback to feel into the back line and to assist with organizing the head, shoulders, ribcage and pelvis.

An excellent rehabilitation series. Or fitness prerequisite to standing upright. For example in preparation for this practice: Ballet Springs.

You could use the box at the end of your Trapeze Table. Or you could substitute the box for yoga blocks / equipment / furniture.

I’ve used Elements Extensions to modify my resistance. I’ve attached them to my rail with Elements Cuffs for Bars. I’m using adjustable Elements Standing Straps.

TUESDAY

PELVIS (13mins)

Side-lying is one of my favourite ways to build hip health while sharpening pelvic floor awareness — simply because it’s often easier to sense what’s happening deep in the pelvis. Finishing with a sequence that challenges: glutes, adductors, and hamstrings, paired with mid-back activation. CIRCLE GALLERY

JUMPBOARD FOOTWORK (27mins) *for those with equipment

Footwork is a Pilates fundamental. Addressing functional movement patterns, in a foreign environment (horizontal), thus providing an opportunity to refine patterning, alignment and technique. Here - without gravitational load - is a great way to build foundational strength, especially for beginners or in early phase rehabilitation. The jumpboard provides feedback for the entire foot and will enhance that sensation of ‘connecting through the feet and standing tall’.

This tutorial provides ample variations, to provide challenge and interest for those already familiar with this sequence. And is a great intro for jumping!

LEAN (16mins) *for those with equipment

An exercise in spatial awareness. We are using the sling to explore the inner landscape of the body and our physical expanse. The ability to ‘lean’ into the space around us. Goodness for fascial mobilization as well as our parasympathetic nervous system. Here we can refine the quality in how we move, with the support and encouragement of the sling.

You can use any sling you have available. I am using the Elements Harness Sling and the Elements Wide Sling (standard size). I’ve attached the long purple springs to the top of my Garuda Apparatus with Elements Cuffs for Bars.

WEDNESDAY

10MIN TUMMY (10mins)

Got 10 minutes? Grab your Magic Circle and switch your centre on - fast! CIRCLE GALLERY

STRONG SEAT (26mins)

This class has sidelying abductors and prone hip extensors. Plus, with a little extra quads & hip flexors - because they need to be strong, too!

THURSDAY

BALL REMEDY (29mins)

A slow paced, beginner and rehab-friendly practice, that invites you to truly tap into the subtleties and inner landscape of your body. This class is a wonderful opportunity to feel into a deeper level, to reeducate the subtle patterns of the body. Working towards finding a cohesive, coordinated, harmonious pattern of equilibrium.

A workout is a great thing and everything has its time and purpose. But this class is truly about slowing down and working-IN; in to the body and mind. Giving you plenty of time, to adsorb, articulate and digest your movement.

KNEES IN STRAPS (17mins) *for those with equipment

A wonderful beginner friendly practice for legs in springs. Suitable for early-phase rehabilitation for lower limb. As well as for spinal pathologies with the short lever option (knees bent). Great for postpartum recovery; gentle abdominal loading. The soft ball under the sacrum feels wonderful here and is a great remedy for any sacral compressive forces, like prolonged sitting or post-walking/running.

Here I’m using Elements Shoulder Loops for comfort. Large foot straps would work well, also.

SQUATS & WAVES (18mins) *for those with equipment

Students and teachers alike, can explore this practice and discover new applications, modifications and challenges! Using your sensibility and discerning interpretation of movement; what makes sense and what is offering a useful purpose? Seeking your ‘WHY?’ A curious movement explorer reaps more, cognitively and physically, from their movement practice.

You can use whichever sling you have available. I offer demonstrations and explanations with both the Elements Harness Sling and Elements Wide Sling (Standard)

FRIDAY

SPECIFIC (26mins)

The block/ball commands us to effectively isolate the movement of the hip. In a side lying orientation to gravity, we explore hip flexion/extension, abduction, external rotation and hip CAR’s (Controlled Articulated Rotations). A wonderful position to feel the deep stabilization of the pelvis and it’s relationship with the hip. Finishing the practice with a fiery abdominal series utilising the block/ball.

The soft ball sandwiched behind the knee, will be easier. The block will be more challenging. And the weighted cork yoga block the most challenging!

10MIN BALL (10mins)

10 minutes of upper body, abdominal and glute strengthening! With a little bit of hip mobility / stability and pelvic - lumbar stability. 10 minutes well spent, of your precious time!

“I have attended a weekly clinical Pilates session, as part of a small group, with Aimee as the instructor for about 2 ½ years. I have a great love for sport & fitness. I play cricket, baseball as well as run up to 70km per week in training for various races/fun runs. I found Aimee’s sessions to be extremely beneficial and were a key component of my training regime. She focuses on the individual needs of each of her students in a very considerate way & for me was able to significantly improve my flexibility, increase my core strength and all the while keep my L5 aligned. I attribute this as a major factor in keeping me injury free for my various sporting endeavours. Aimee has a terrific ability to demonstrate & teach the correct technique in a very friendly & personable manner. Attending her classes was always fun. As a dedicated Pilates person I have no hesitation in recommending Aimee as a “top shelf” Pilates instructor.”

— Bill, Melbourne