PERSONAL TRAINING SCHEDULE
This is a personalized weekly schedule for a member. I often do these, but this time I thought to share. It may be something inspiring/motivating/relative to you.
I’m also providing an example of how I can support you in your training and help you navigate your current movement status and ultimately, reach your goals.
This program was created with some key points in mind.
Movement to encourage shoulder stability, mobility and organisation. Movement to enhance thoracic mobility. Movement to build pelvic floor awareness. A program that provides cross training for a runner; considerations such as moving in the transverse plane, spirals and oblique slings. As well as practices that refine running technique; translating from the unfamiliar to the familiar environment. A training regime that incorporates X3 weight sessions per week.
Overall, a balanced movement practice that covers full body integration, from strength to flexibility. From controlled, precise, educated movement to dynamic, functional, loaded movement. Positive movement that nurtures the nervous system.
“ I trained with Aimee throughout both my pregnancies, which undoubtedly helped my body not only during pregnancy, but also with postpartum recovery. Turning up to a session with different aches and pains, these were quickly understood by Aimee and the sessions adjusted to promote movement in those areas. If you are pregnant, thinking about getting pregnant, therefore postpartum, I highly recommend working with Aimee.”
— Summah, Gisborne
“I had always suffered from a number of injuries in competitive sport prior to doing pilates with Aimee, but her classes played a big part in helping me recover from a hip arthroscope. I was very grateful for the ‘extra’ effort that Aimee went to in contacting my physiotherapist, and in constantly seeking feedback from me on how my body was feeling. Aimee struck just the right balance between listening to the needs of our small class and pushing us to our potential. I now feel as fit and as strong as ever, and have never performed better on the cricket field. Thanks Aimee!”
— Patrick Tuohey, Melbourne
MONDAY
HINGE (47mins)
A trick to find the perfect hinge! BALL GALLERY
MOVEMENT INQUIRY (41mins)
Every practice is a movement inquiry opportunity. What information can I discover about my body, my mind, my movement, today?
Here we explore both Garuda Method and Pilates sequences with the sling. The sling sometimes offers feedback, assistance & tangible resistance, allowing us to understand the movement more deeply and therefore, reap its true benefits.
Rather than following dogmatic rules, we explore different positions with the sling, providing opportunities to discover how our musculature responds & building awareness in body organization.
Here I am using the Elements Wide Sling (standard size), I’ve attached two long purple springs to the top of my Garuda Apparatus with Elements Cuffs for Bars.
TRI-SET (15mins)
A very time efficient way to build strength and flexibility! KETTLEBELL GALLERY
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
HIP FLEXORS (15mins)
The importance of the hip flexors! Often overlooked and underrated! CIRCLE GALLERY
THORACIC FREEDOM (16mins)
Exploring twists, waves, spirals & more. SLIDER GALLERY
UPPER LIMB STRENGTH (26mins)
Great for upper limb rehabilitation or foundational strengthening. In saying that; advanced students will find, if you are using the soft ball, it adds a beneficial proprioceptive challenge, as it moves! BALL GALLERY
RUNNING! (7mins)
A short cardio hit or an effective add-on to your practice. Offering a dynamic, functional, FUN! Sling application to your practice. SLING GALLERY
WEDNESDAY
SIDE LYING (13mins)
Nothing is fixed and everything is integrated. SPRINGS GALLERY
10MIN TUMMY (10mins)
Got 10 minutes? Grab your Magic Circle and switch your centre on - fast! CIRCLE GALLERY
STELLAS TRI-SET (19mins)
A full-body kettlebell tri-set that is efficient, progressive, and challenging. Combining layered Bulgarian squats, push ups, and fiery hamstring work with an inverted kettlebell. Stella’s powerful tri-set! KETTLEBELL GALLERY
THURSDAY
SHOULDER REMEDY (12mins)
A gentle remedial practice to mobilise the shoulder joints, open the chest & extend the thoracic spine. BLOCK GALLERY
SINGLE LEG (32mins) *for those with equipment
Sequences that lengthen the side body, mobilise the ribs and rotate the thoracic spine. SPRINGS GALLERY
BARRE FAVOURITES (30mins)
Once you learn these sequences, you reach for them over and over again, as they feel so good. BARRE GALLERY
RUNNING! (7mins)
A short cardio hit or an effective add-on to your practice. Offering a dynamic, functional, FUN! Sling application to your practice. SLING GALLERY
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! BLOCK GALLERY
PELVIC FLOOR ELEVATION (23mins)
Exploring familiar horizontal movements, with the added benefits of raising the hips, to elevate & build awareness of the pelvic floor, with the breath. BLOCK GALLERY
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! BALL GALLERY
INNER THIGH INTENSITY (15mins)
Exploring loaded flexibility in the transverse plane. Super helpful for hip and pelvic health. KETTLEBELL GALLERY
SATURDAY
DOUBLE TROUBLE! (28mins)
You’ll recognise these barre and yoga postures, with a novelty; two balls! A useful input for those that can easily find their end range positions, whilst demanding integrity and stabilisation around the joints. BALL GALLERY
VIRAL ABS! (15mins)
Band Abdominal Series (Intra-Abdominal Pressure + Intensity), some of the viral sequences, that we love to hate! BAND GALLERY
INNER THIGH REMEDY (18mins)
A useful practice to work on dynamic hip mobility and strength. SLIDER GALLERY
RUNNING! (7mins)
A short cardio hit or an effective add-on to your practice. Offering a dynamic, functional, FUN! Sling application to your practice. SLING GALLERY
UNRAVEL (30mins)
Offer your body some nourishing movement & regulate the nervous system. BLOCK GALLERY