This Yoga Trapeze workshop is for all levels of practice. It
will help you find a deep stretch to follow along, leaving you
feeling longer and leaner by the time the session finishes.
Engaging in this session fosters vulnerability and freedom and goes
on a
journey of self-exploration, breaking self-set limits and
boundaries, arriving at a serene out-of-body experience enveloped
in a calming, meditative state.
This six week Pilates Reformer series for golfers focuses on improving flexibility, core strength, balance, and rotational power. Here's what to expect each week:
Week 1: Foundation and Core Activation
Goals: Introduce basic reformer exercises, emphasize core engagement.
- Warm-up: Footwork series
- Core Activation: Pelvic tilts, bridging, toe taps
- Upper Body: Arm circles, tricep presses
- Lower Body: Leg circles, footwork in different positions
- Cool Down: Cat-Cow stretch, hamstring stretch
Week 2: Spine Mobility and Stability
Goals: Enhance spinal mobility, improve stability.
- Warm-up: Footwork series, bridging
- Spinal Mobility: Cat-Cow, spinal twists
- Core Stability: Plank variations, hundred
- Upper Body: Arm openings, chest expansion
- Lower Body: Lunges on the reformer
- Cool Down: Seated forward fold, shoulder stretch
Week 3: Hip Mobility and Strength
Goals: Improve hip mobility, strengthen hip flexors and extensors.
- Warm-up: Footwork series, bridging with leg lifts
- Hip Mobility: Leg circles, hip rolls
- Core Strength: Roll-ups, side planks
- Upper Body: Rowing series
- Lower Body: Scooter, single leg press
- Cool Down: Figure-four stretch, hip flexor stretch
Week 4: Balance and Coordination
Goals: Enhance balance and coordination, integrate whole-body movements.
- Warm-up: Footwork series, single leg footwork
- Balance: Standing leg press, lunges with rotation
- Coordination: Arm and leg reach
- Core Strength: Teaser prep, side leg series
- Upper Body: Bicep curls, tricep extensions
- Cool Down: Spine stretch, shoulder rolls
Week 5: Rotational Power
Goals: Improve rotational strength and flexibility, focus on golf-specific movements.
- Warm-up: Footwork series, bridging with rotation
- Rotational Exercises: Torso twists, mermaid stretch
- Core Strength: Oblique roll-ups, bicycle crunches
- Upper Body: Chest expansion with rotation
- Lower Body: Standing side splits
- Cool Down: Supine twist, seated forward fold
Week 6: Integration and Performance
Goals: Combine learned skills, emphasize fluidity and control.
- Warm-up: Footwork series, bridging variations
- Integrated Movements: Full body integration exercises
- Core Strength: Advanced planks, teaser
- Upper Body: Arm series with rotation
- Lower Body: Jumpboard series (if available)
- Cool Down: Comprehensive stretch routine
Tips for Each Session:
- Modify as needed: Adjust the difficulty based on the participant's ability.
- Focus on breathing: Encourage deep, controlled breaths.
- Golf-specific cues: Relate movements to the golf swing to enhance understanding and motivation.
Beginner's welcome.
Limit 7
