Kimberly-Mobility and Pilates @studiofocuspilates
35 Posts
7k Followers
599 Following
• Certified Pilates trainer 19 yrs • FRC® mobility specialist • Former prof dancer/ Fit Mom of 2 ↓ Train w/ me Online/In Studio #mobilityandpilates
35 Posts
7k Followers
599 Following
• Certified Pilates trainer 19 yrs • FRC® mobility specialist • Former prof dancer/ Fit Mom of 2 ↓ Train w/ me Online/In Studio #mobilityandpilates
~ Holy Squatmoly ~ Killing off the quads with some souped up eccentrically loaded quad work ▼ Not for the weak at heart but not to be feared IF you have the hip/knee/ankle prerequisites 💪🏼 Check my stories and previous post from Dec 14, 2018 for options and regressions ~•~ ✓ Single leg eccentric sissy squats ✓ Pike Pullups to transition to other leg ▼ #EccentricTraining is one of my favorite ways to train ranges. Muscles that are able to function with control and maintain stability at longer lengths may not only reduce the possibility of injuries occurring, but can Induce greater levels of tissue adaptation in all tissue involved to prepare for forces sustained during movement production. So what's there not to love? ▼ Happy #toneybandthursday 💪🏼 Check out the rest of the team listed 👇🏼 . . . . Leggings: @athleta Socks: @toesox Wrist weights: @toneybands #HipMobility #KneeMobility #PilatesReformer #pilatestrainer #FRCms
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~ Lunges, Split Squats and Splits ~ Oh my. ▼ A continuation of this week's all encompassing mobility and Pilates flow to challenge the specific inputs and explore integrating joint mobility and strength training. ▼ Make all the pieces work nice and then pull it all together with functional moves applicable to kicking butt on the #PilatesReformer and in life: ~•~ ✓ Leg Extension working hip and knee in a hip flexion bias - Press out/Pull in ✓ Hip Flexion Eccentric Neural Grooving - Eccentrically load hamstrings by pressing down and into box while keeping anterior tilt while hinging deeper into hip flexion ✓ Split stretch - honestly because it felt good to just stick one in there and I can safely do these ✓ Tricep extension in deep split squat/lunge - Staying in shoulder extension and just hinging at the elbow ✓ Seriously elevated front foot split squat - Strong Lumbar support; Use discovery of weakest areas (hip/knee/ankle flexion in front leg vs hip extension/knee and foot plantar flexion of back leg) to focus whites and control ✓ Assisted Pull-ups to transition to other leg - Addressing scapula retraction to pull and protraction to eccentrically control lowering ~•~ Just in case you thought I was done...Be sure to come back tomorrow for the finale 😜. . . . . Leggings: @athleta Socks: @toesox Wrist weights: @toneybands #studiofocuspilates #pilatestrainer #FRCms #pilatesstudio #mobilityandpilates
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~ Plankful ~ For a core that can stabilize the pelvis and spine with movement, translate forces from the top and bottom and back again, and produce force when needed. ▼ Producing movement in, into, out of, and in combination puts my plankfulness to the functional test making it more applicable to living as a human and as a #pilatesstudent and #movementcoach ▼ Plankfulness is much like the thankfulness I have for the days we have set aside to lift each other up, enjoy time with those around us, and appreciate all that we have. ▼ Since 2007 my cousin and her family run a pie 🥧 and sock 🧦 drive to be donated to the homeless in the Sacramento, CA area with the warm Thanksgiving meal served by Sacramento Loaves and Fishes. 🥖🐟What started with 31 pies has grown to last year's donations to purchase and donate 400 pies and 7,010 pairs of socks👏🏼 ▼ 🙏🏼 If you would like to contribute to this giving of warmth, use the link in my bio for "Loaves and Fishes" or in the Venmo App @pieandsockdrive and donate by Nov 22nd. ▼ Then share how you're giving back with Emma @ekumley 's tag #pilatesplanksgiving so we can all be plankful for how you give back! ~•~ Pro Tips: ✓ Sufficient mobility prerequisites for the spine, particularly the lumbar spine and spine lateral flexion, knee flexion, hip extension and ADDuction, scapula and shoulder ✓ Internally rotate and pivot elbow to transition to the side plank ✓ Taken directly from the Classic #MatPilates series, #Sidebend requires much mobility of the above mentioned and the strength to eccentrically control and press/ABDuct back out ~•~ 🎥 Sped up x2 BTW... Stay tuned! Much more coming! Also adding this post to this week's #pilatesismagic with @judypilates and @zaynagold bc I'm definitely always plankful for Pilates ☺️ . . . . Leggings: @athleta Socks: @toesox Wrist weights: @toneybands #studiofocuspilates #pilatestrainer #FRCms #pilatesstudio #mobilityandpilates
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~ Articular inputs ~ ▼ #everydamnday CARs to assess, prep and feed the joints and central nervous system what it needs before diving into a #PilatesReformer flow or just to be ready for whatever the day has in store. ~•~ Join me in Quadruped for: ✓ Cervical CARs ✓ Loaded Scapular CARs ✓ 1/2 Shoulder CARs with capsular CARs in shoulder extension ✓ Hip CARs with leg presses ~•~ Its this easy. And yet, so crucial for the health, longevity and resiliency of the joints. More than likely the activities you have planned, the training you have in store and the beating the day has in store for you, won't be moving your joints in its complete ranges with slow, controlled and intentional work. ▼ Plus, you'll be working to make all those pieces work better so you can do those cool flows like the ones coming out this week 😎 . . . . Leggings: @athleta Socks: @toesox Wrist weights: @toneybands #functionalrangeconditioning #functionalrangecontrol #JointHealth #ControlYourselfevenMORE #MSWN #pilatestrainer #FRCms
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~ Super Sexy Spine Stuff ~ ▼ Nope. But for me personally, a super effective setup to continue working lumbar spine segmentation without hinging into my weak link at the lumbothoracic junction. ▼ Why. The ball provides a great irradiation feedback tool to squeeze out more lumbar flexion in each vertebrae for better control in both the progressive (spinals) and regressive tissues (abs, obliques, diaphragm and all that stuff in front). As well as encourage and provide additional feedback and resistance for the thoracic spine while trying to segment and press each vertebrae into the ball for a better distributed extension. 🎥 Sped up x3 ▼ There are many great setups for varied specific intents. Not all of them encourage what your body needs. 👉🏼 Be specific with your input. 👉🏼 Put thought into your intent. 👉🏼 Go explore those abysmal areas where the body has yet to go. 🙏🏼 Thanks again @hunterfitness for helping me highlight areas that needed more attention. . . . . #functionalrangesystems #functionalrangeconditioning #functionalrangecontrol #ControlYourselfevenMORE #MSWN #JointHealth #SpineHealth #SpinerMobility #pilatestrainer #FRCms
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~ Exploring more options ~ ▼ Sidelying Hip CARs with the additional ADDuction in external rotation ▼ If you're in the know: Externally rotate and ADDuct into Hip Flexion as much as possible across midline. Slide the foot along the floor while pressing hip into external rotation as long and as high as possible; all without sinking into the bottom waistline/altering pelvis base position ~ Happy hip hunting ~ ▼ Curiously not 100% in the know: ✓ Repeat same as above ☝🏼 ✓ Press thigh to maximum Hip Flexion ✓ Keep Hip Flexion and ABDuct keeping hips stacked ✓ ABDuct hip until road block ✓ Try to keep thigh at same level and Internally Rotate - remember to keep the pelvis level ✓ Continue Internal Rotation and reach into Hip Extension ✓ Internally rotate in Hip Extension until knee directly posterior to hip ↩️ Reverse ✓ Stay in internal rotation and reach thigh back into hip extension - mind keeping the lumbar from extending ✓ ABDuct and externally rotate - knee to armpit, foot forward as soon and as much as possible ~ Again, mind that pelvis position ✓ Continue lifting thigh into Hip Flexion and reinforce more External Rotation ✓ ADDuct in external rotation and bring foot to floor Slide leg in ADDuction back to start ▼ Why? Look back at previous posts. Healthy joints need healthy helpings of rotational input. More than likely your movement practice is missing a piece(s) of all the directional inputs listed above or at least from one input to another. Think of these as your complete vitamins. You can still enjoy the foods you like and ensure you're still meeting your body's nutritional needs 😋 ▼ BTW, these beauties will be making an appearance in tomorrow's flow so be sure to get those hips moving! . . . . #FunctionalRangeSystems #functionalrangeconditioning #functionalrangecontrol #JointHealth #ControlYourselfevenMORE #MSWN #HipMobility #pilatestrainer #FRCms Wearing @toesox
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~ Games ~ 🎲 Putting stability, control and some coordination to the test with a fun skill acquisition. 🎲 Or maybe putting a spin (another pun intended) on an attained skill to acquire another level of motor skills. 🎲 I don't know... but this silly and fun move sure got my abs burning and me laughing. Go ahead and give this one a try, you know you want to. 🎲 I'm going to call this the #whirlatwirlteaser Tag me and use this tag ☝🏼 to join me. 🎲 I went ahead and tagged some #pilatespals who I would most definitely love to twirl with and would love a good laugh too. Happy #teasertuesday @laurabpilates and Jon. . . . . #studiofocuspilates #pilatestrainer #FRCms #pilatesstudio #corestability #pilateschallenge #corestrength
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~ Stage 1️⃣ ~ ▼ Ongoing work to make healthy, robust shoulder joints with functional and strong rotational capacities. ▼ Throw in a position to challenge rotation in the hips in my environment - my Pilates studio - and bam: Eccentric work in Bear sit for - ✓ Shoulder External Rotation ✓ Spine Rotation maintaining axis ✓ A controlled transition (or Isometric Movement Path) to 90/90 for - ✓ Shoulder External Rotation in ABDuction ▼ ▼ More of the same in simple forms with as much control at one of the highest motor levels in movement through more #EccentricTraining develops the proprioceptive feedback for more complex tasks. In addition to what I've mentioned before, the process to stabilize and have strength while tissues lengthen or are pulled to end ranges, helps develop many optimal solutions for joint stabilization. The goal is not trying to execute the same pattern or path but improving the execution. This is why it never gets old. ▼ ▼ Skill acquisition is not a one formula, one solution resolve. Rather a process of creating your own formulas. Consistency at this level means better execution at others. . . . . @functionalrangeconditioning #FunctionalRangeSystems #functionalrangecontrol #JointHealth #ControlYourselfevenMORE #MSWN #ShoulderMobility #MobilityandPilates #pilatestrainer #FRCms
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