Nicky's Guided Pilates Class: Recent Episodes
Nicky Barfoot
Guided Pilates class for my existing face to face class members. You will need to know the names of the exercises and how to perform them in order to follow. All participation is at your own risk. The sessions are mat based and do not require additional equipment.
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
good standing and shoulder shrugs
step back lunge
bow and arrow
table top leg and arm
high kneeling side reach
Full table top
high kneeling curl down
threading the needle
1 min plank
press down to diamond press
torpedo
quad stretch
star legs
diamond press with salutes and star legs
side twist prep
rocking up to sitting
spine curl
side twist prep
100s with lower/lift legs
roll ups/backs finish sitting
rolling like a ball
series of 5
cobra
press ups to finish up
open leg rocker prep
seated row
* saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
side bend with rotation
squat with heel lift
cat and upper back extension
bow and arrow
runners lunge
100s
roll ups/backs
roll overs/pelvic clocks
hip circles
rolling like a ball
series of 5
spine stretch forward
open leg rocker prep and proper
saw
spine curl
classical waist twist
cobra to swan dive prep
single leg kick
double leg kick
side leg series x 2
neck pull (hip rolls alternative)
shoulder stand scissors then bicycle
bridge
side twist]]]]]]
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
good standing
side bending
bow and arrow
single leg mountain balance
plank to down dog
quad stretch
oyster series (1 side)
single and double knee fold
rocking up to sitting
spine curl with leg extensions
oyster series (other side)
100s
single leg circles
roll ups/backs
waist twist
open leg rocker prep and proper
teaser down
roll overs or pelvic clocks
star legs then swimming
press ups
rest position
4 point kneeling upper back extension
runners lunge
saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
cat and upper back extension in 4 point kneeling
high kneeling and knee stretches
Plank to down dog, back to plank
down dog, straighten R leg, bend knee, pull through to runners lunge
plank to down dog
down dog, straighten L leg, bend knee, pull through to runners lunge
plank to down dog to plank to upwards facing dog or cobra if preferred
plank to down dog
bow and arrow
Repeat above sequence
side twist prep
relaxation position and rocking up to sitting
spine curl then with leg extension
side twist prep
100s
reverse curls
roll overs/clocks
teaser up to open leg rocker then teaser down
roll ups/backs
seated waist twist then figure 8 stretch and windscreen wipers
series of 5
cobra
press ups
* Saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
walking on the spot
Kung fu hams stretch combined with sidebend and rotation
cat/bow and arrow combination
runners lunge and hams stretch
shoulder tap plank/press ups/down dog flow
stay in down dog and pedal
quad stretch to rocking prep
oyster/charleston and oyster 3
diamond press with hands to forehead
oyster/chareston and oyster 3
flexion rocking
spine curl
100s into reverse crunches
roll overs (or pelvic clocks)
teaser up to open leg rocker
teaser down to relaxation position
cobra
press ups
leopard crawl forward and back
saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
standing side reach with rotation
active hamstrings stretch (kung fu)
cat/extension alternating
kneeling bow and arrow
runners lunge and hams stretch
table top superman
plank touching opposite shoulder
15 secs press down
quad stretch into position for rocking
diamond press and salute
rocking up to sitting
spine curl
hip rolls
roll overs/pelvic clocks
seated side reach with extension
open leg rocker
series of 5
cobra
press ups
side ways leopard crawl
* saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
standing curl down
standing runners lunge, circles then hamstring stretch
kneeling side reach
cat then move it
bow and arrow high kneeling
threading the needle
rest position
down dog with pedalling feet
30 sec plank
press down to diamond press
torpedo
pelvic clocks
torpedo
leopard crawl
rocking up to sitting
roll ups
rolling like a ball
open leg rocker prep
open leg rocker
roll overs
roll up to ball, to roll back
roll up to roll over to roll back
roll up to roll over to open leg rocker to roll back
cobra
press ups
saw
For this workout you will need a foam roller long enough to lie down on (15 by 90cm). As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
foam roller massage of ITBs, quads, hams, calf
Thoracic spine massage
Arm opening stability
Knee drops
knee folds
spine curl
curl ups
roll ups
* cobra
DO NOT ATTEMPT THE JUMPING EXERCISE IF YOU ARE OSTEOPOROTIC. As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
Walking on the spot
Side bend with rotation
hip hinge to up on toes to 3 sets of jumps
cat/extension/move it
bow and arrow
baby crawling
quad stretch
leopard crawl
torpedo
dart
torpedo
pelvic clocks with lengthening leg lever
rocking up to sitting
spine curl then with leg extensions
100s with lower/lift legs
roll ups to ball to roll back
open leg rocker prep to proper to teaser
roll overs or hip rolls
cobra
star legs then hip circles
full star
press ups
down dog
saw
DO NOT ATTEMPT THE JUMPING EXERCISE IF YOU ARE OSTEOPOROTIC. As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
step back lunge
side reach
upper back extension
standing hip hinges into a jump (don't progress to jump if osteoporotic)
4 point kneeling cat then move it
bow and arrow
4 point kneeling upper back extension then move it
knee stretches
table top and threading needle
crawling
oyster/side twist prep
single knee fold, double knee fold, dead bugs
curl up to double knee fold
oyster/side twist prep
seated waist twist
rocking up to sitting
spine curl then with leg extensions
hip rolls with opp arm opening
100s
roll ups, rolling like a ball combo
roll overs or clocks
cobra
press ups
saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
Seated studio stretches - groin and hamstrings
Open leg rocker prep
rowing
threading the needle
bow and arrow
side reach in high kneeling
Moving cat with flexion/extension
Press down to quad stretch
full star
torpedo
rocking up to sitting
torpedo
press up/plank/down dog
spine curl with leg extensions on last 4
100s
roll ups/roll back/ball sequence
wiast twist seated
roll overs/pelvic clocks
classical side leg series
classical side leg series
cobra
press up
* Saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
good standing
side bend with rotation
around the world in standing
standing 1 leg balance
cat then upper back extension
bow and arrow kneeling
moving cat/extension combo
knee stretches
table top and superman
plank
quad stretch
dart
torpedo
star legs
torpedo
rocking up to sitting
spine curl
100s
rollup/back
roll overs/pelvic clocks
cobra
press up/plank/down dog
* saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
good standing
back step lunge
standing around the world
moving cat then moving 4 point kneeling diamond press
side reach in high kneeling
table top
bow and arrow, 2 sets changing the breathing
plank with alternating foot lift
press down to quad stretch
diamond press
classical side twist
rowing
classical side twist
pelvic clocks
hip rolls with arms over chest and increasing lever
rocking up to sitting
spine curl with arms
100s into double leg lowers
roll ups, part roll back, rolling like a ball, roll down combo
open leg rocker prep
star then swimming
heel beats
classical side leg inside thighs, side passe, circles
cobra
roll overs/ curl up to single knee fold
press up to down dog
* saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
good standing
dumb waiter
round the world in standing
heel raises, head turn on last 2
calf stretch
combined cat and threading the needle
individual knee stretches
1 min plank
diamond press with salute on last 4
classical side twist
quad stretch
rocking up to sitting
spine curl
100s with lower and lift legs
into criss cross
roll overs/pelvic clocks
roll ups/part roll back/rolling like a ball/roll down
cobra
star legs then hip circles
full star with swimming on last 2
press ups
saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
toe movement and foot massage
nodding donkey 1 leg balance
side bend with bow and arrow
studio stretch - C curve then hams stretch
corpse pose - compass then pelvic clocks
curl ups around the world
hip rolls
double knee folds
rocking up to sitting x 3
spine curl with knee extension on last 4
oyster/charleston 1 then oyster 3
quad stretch
diamond press
oyster/charleston 1 then oyster 3
100s
roll ups/backs
rolling like a ball
series of 5
cobra
press ups
* saw
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
toe movement and foot massage
nodding donkey 1 leg balance
shoulder drops
side bend with rotation
4 point kneeling table top with threading the needle
bow and arrow high kneeling
kneeling diamond press and curl down
cat and move it
1 min plank then press down
quad stretch
diamond press
star
robot swimming
oyster and side twist prep combo
open leg rocker prep
rolling like a ball
series of 5
spine curl
rollovers with arms on floor above head/ pelvic clocks alternative
press ups
* saw
(if time then you could add on 100s, roll ups/backs and a glut stretch)
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
standing back step lunge
heel raises
side reach
table top foot, then arm then foot then arm
kneeling bow and arrow
deconstructed table top
relaxation position and pelvic clocks
curl up to knee drop
rocking up to sitting
spine curl with marching feet on last two
hip rolls in double knee fold
100s (lift and lower legs)
roll ups
rolling like a ball
series of 5
roll overs
oyster leg and side twist prep combo
diamond press
oyster leg and side twist prep combo
cobra
Suggested add ons if time: quad stretch; press up/plank/down dog; threading the needle; cat; saw