Intermediate Mat for Sport: Stability & Power Training
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Recorded: 14 February 2022
Therapist: Marelize Badenhorst
Equipment: Theraband
Class Description: Hey athletes! Before we jump in, let's discuss how stabilizing the shoulder girdle is crucial for athletic performance, particularly for movements requiring arm strength and coordination. This Intermediate Pilates session with a Theraband (or flex band) will challenge your stability, core strength, and mobility, directly translating to better performance on the field or court. We'll focus on dynamic movements, balance, and precise control, all while using the resistance of the band. You'll need a standard-length Theraband (about 180cm) or two 1 kg handheld weights as alternatives. Get ready to feel a difference in your body control and power!
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Browse the class sections –
00:00 Welcome and Introduction
00:12 Equipment Needed: Theraband/Flex Band or Handheld Weights
00:57 Shoulder Girdle Stabilization Focus
01:55 Side Stretch with Spinal Flexion and Arm Pushback
03:08 Bicycle Arm Warm-Up
03:44 Pulling Vest Over Hip Hinges
04:13 Single Foot in Band Arm Reaches
04:34 Bend Arms and Step Back Lunges with Band Tension
05:20 Lift Band Leg Up for Balance Challenge
05:55 Other Foot in Band Bicycle Arm and Lunge Back
06:33 Lift and Balance on Other Leg
07:03 Mat Work: Thumbs Behind Head Roll Up with Band
08:07 Roll Up with Sideways Arm Extension
09:14 Roll Up with Legs Up
10:17 Prone Right Arm Lift and Rotation to Hip
11:04 Prone Left Arm Lift and Rotation to Hip
11:57 Shell Stretch
12:24 Heart Back and Flex Spinal Roll with Band Pull
13:42 One Leg Up Heart Back and Fly Arms with Rotation
14:35 Theraband Over Knees Arm Push Down (Floor Activation)
15:41 Airplane Posture with Rotation Pulses
16:35 Lying Down Leg Circles with Band (Barbie Foot)
18:29 Lying Down Leg Open and Close with Arm Extension
19:47 Mobile Exercise: Legs to One Side and Flex Feet
21:39 Curl Up and Push Legs Away with Band
23:58 Roll Up with Arms Overhead and Slight Back Pull
25:17 Roll Down with Breathing Focus
27:07 Shoulder Bridge Prep (Flat Spine Lift)
28:27 Shoulder Bridge with Leg Lifts and Holds
30:37 Knees to Chest
30:50 Standing Series: Theraband Behind Back Arm Movements
32:33 Shoulder Blade Pulse with Band Behind Back
33:29 Side Stretch with Band (Dynamic)
36:00 Roll Down and Up Variations with Band
37:57 Squat and Arm Pull with Band
39:10 Roll Down to Standing
Core Concepts Pilates and Rehabilitation Inc.
DURBANVILLE - 9 Somerset Crescent, Wellway Park, Durbanville, Cape Town, South Africa, 7550
Tel: +27219752318 / Email: [email protected] / www.coreconceptspilates.co.za