Inspiration

EXERCISE OF THE MONTH

The Four Sides London Team

July 2019

Modified split squat - glute focus

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Good For:

  • Hip and pelvic stability
  • Glute strength
  • Abdominal and core strength
  • Unilateral stability

Reps/sets:

  • Strength: 10-15 reps with appropriate weight x 4 sets

Test it out: 

  • S&C 30, S&C intense, S&C for mums

June 2019

Theraband Bent Over Row to Tricep Extension

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Good For:

  • Mid back and upper body strength and endurance
  • Shoulder strength and stability
  • Abdominal strength
  • Unilateral stability

Reps/sets:

  • Bent over Row - 20 reps x 3 sets both sides
  • Tricep Extension - 20 reps x 3 sets both sides

Test it out: 

  • Try it in our: Mat Pilates, Pilates Circuit, S&C 60 and S&C 60 for mums

May 2019

Scooter

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PHOTO-2019-05-15-21-24-50 2
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Good For:

  • Hip and pelvic strength and stability
  • Gluteal and hamstring strength
  • Single leg functional control
  • Foot and ankle balance and stability

Reps/sets:

  • 30 secs x 4 sets
  • Can be varied by using a slider on the floor or a mini loop to add resistance

Test it out: 

  • Try it in our: In our Mat Pilates, Pilates Circuit and Reformer Pilates classes

April 2019

Oblique twist in four point kneeling

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Good For:

  • Lower back and pelvic stability
  • Shoulder stability
  • Oblique/abdominal strength
  • Glutes/hamstring strength

Reps/sets:

  • 30s x 3 each side

Test it out: 

  • Try it in our:  Mat class, Pilates circuit and Pilates HIIT class

March 2019

Single arm/ leg Aleknas

Dead bug1
Dead bug 2
Dead bug3

Good For:

  • Functional abdominal strength
  • Shoulder strength and stability
  • Trunk stiffness and rib control

Reps/sets:

  • Single arm in crook lying (Kettle bell/ weight optional) 10 reps x 3 sets both sides
  • Single arm and opposite leg (Kettle bell/ weight optional) 10 reps x 3 sets both sides

Test it out: 

  • Try it in our: S&C Intense 30, S&C 60 and S&C 60 for mums

February 2019

Box Plank

Box 1
Box 2

Good For:

  • Functional abdominal strength
  • Shoulder strength and stability
  • Retraining abdominals following a back injury

Reps/sets:

  • Reps/sets: 4 sets of 30 seconds

Test it out: 

  • In our Pilates mat, HIIT, reformer and circuit classes

January 2019

Modified plank with clam

Side bend 1
Side bend 2
Side bend 3

Good For:

  • Hip strength and stability
  • Shoulder strength and stability
  • Oblique strength and endurance

Reps/sets:

  • Reps/sets: 3 sets of 30 seconds

Test it out: 

  • In our Pilates and mat circuit class

December 2018

Plank ups

Plank 1
Plank 2
Plank 3

Good For:

  • Scapula strength and stability
  • Core strength and endurance
  • Triceps and pectoral strength 

Reps/sets:

  • 12 reps x 4 sets
  • Or you could also add in to a high intensity circuit with 45 seconds on and 15 seconds off, 3 - 4 rounds

Test it out: 

  • In our S&C and HIIT Pilates classes

November 2018

Split kneeling row

Kneeling row 1
Kneeling row 2

Good For:

  • Pelvic function
  • Building muscle through the core: hip-trunk-shoulder
  • Lateral trunk and pelvic stability

Reps/sets:

  • Aim for 15 reps each side - 4 sets

Test it out: 

  • In our S&C classes

October 2018

Isometric Nordic Hamstrings

Hamstring
Hamstring Reformer

Good For:

  • Hamstring strength and power
  • Protecting your low back
  • Rehabilitation of the pelvis and spine
  • Recovering from a hamstring tendinopathy or strain

Reps/sets:

  • Aim for 10 seconds maximum exertion x 5 x 4

Test it out: 

  • In our S&C and Pilates classes

September 2018

Bulgarian Split Squat

Split squat 1
Split squat 2

Good For:

  • Unilateral strength
  • Balance
  • Glutes, hamstring and Quadricep strength

Reps/sets:

  • 10 reps each leg x 4 sets
  • You could also add bodyweight mini jumps for 30 seconds to add some high intensity to your workout

Test it out: 

  • In our S&C and Pilates HIIT classes

August 2018

Single leg bridge

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Good For:

  • Hamstring and glute strength and toning
  • Lumbar and pelvic stability
  • Core strength

Reps/sets:

  • 12-15 reps/3-4 sets

Test it out: 

  • In our Pilates Mat 6 and Pilates circuit class

 

July 2018

Plank prep

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Good For:

  • Lower back and pelvic stability
  • Abdominal strength and endurance
  • Shoulder stability

Reps/sets:

  • Strength: 8 reps x 4 sets
  • Endurance: 12 reps x 3 sets

Test it out: 

  • In our Mat 6 and Pilates Circuit 4 classes

 

June 2018

TRX - 'The Waterskier' (single arm rotational row)

Waterski 1
Waterski 2
Waterski 3

Good For:

  • Shoulder stabilty and strength
  • Core stability
  • Abdominal strength and tone
  • Thoracic / upper back mobility
  • Posture

Reps/ sets:

  • Work capacity: 12-15 reps x 3-4 sets

Test it out: 

  • In our Pilates circuit and Strength and Conditioning classes