Alignment Cues
What are 3 alignment cues we can use for hip bridges?
Squeeze the glutes at the top, keep the knees toward the center of the body, press down through the feet
What are some things you could say at the beginning of class to make beginners (or any participant) feel more prepared for what's going to happen?
What body part we will work on, what the order of class will be (ex: core, arms, hips, etc.), any heads up for more difficult/challenging series (ex: we do have a standing series at the end of class today).
What are the types of stretches we do in the cool down called and how long should you hold each stretch?
Static stretching, 15-30 secs.
Demonstrate 2 stretches we could do in a cool down if we had an arm series in class.
Shoulder circles, arm stretches over body, arm stretches over head
You notice that some of your participants are having to shake their wrists out often in your prone tabletop series of class. What is a modification you can suggest for this position?
Moving onto the forearms.
If we are moving from a prone series to a standing series, what is an example of a flow of movements to get there?
Downward dog to forward fold to standing, etc.
What is the other part of the antagonistic muscle pair for the abdominal muscles?
Lower back.
While you are doing single leg stretch, you notice a participant struggling to keep their extended leg straight and they look uncomfortable. What is a modification you could offer them (the class)?
Bend the knees, take it to toe taps, feel free to take a rest.
A participant comes to you after class and mentions that their back has been hurting when they perform certain movements in class. They also mention that they have health related back problems and see a doctor for this. They then ask you what movements they can do to relieve this pain. What do you recommend?
Nothing, technically. DO NOT GIVE OUT MEDICAL ADVICE. You can phrase it as "I like to do X when I have back pain, but that's just what works for me."
Props! What are 3 core exercises we can do during class with a pilates ball?
Scissors w/ ball, ball behind lower back crunches, ball between legs in tabletop
What is a compound movement we can do to work the biceps and the triceps?
Bicep curls to tricep extensions behind the back.
An older woman comes into your class and lets you know that she has limited knee mobility and osteoporosis (loss of bone density). You were planning on doing a prone series in tabletop in your class today. What are some suggestions you can make throughout class to accommodate for this?
Come down to the forearms, place a blanket or fold mat under the knees, etc.
What are the head to toe alignment cues for swimmers? Must include crown of head, gaze, shoulders, hands, hips, knees, and toes.
Crown of head facing the front of the room, gaze down, take the wrinkles out of your neck, shoulders lifted towards the ears, palms facing one another, tailbone tucked down, knees hovering off of the mat, toes pointed if possible.
In today's class we are doing a leg series. What are some warmup movements we could do while in supine postion?
Bend and extend the legs w/ point and flex toes, leg circles, roll ups, etc.
What are 3 regressions and/or progressions you can recommend for side plank?
Use one knee to prop up on, arms is lifted or on hip, both knees on the mat, top leg is hovering in the air, etc.
What are the head to toe alignment cues for a standing lunge? Must include crown of head, gaze, chin, shoulders, hands, tailbone, hips, knees, and toes.
Crown of head is facing upwards, gaze is forward, chin is parallel to the ground, shoulders pulled down and back with smile, hands on hips; prayer; arms in line with ears; tailbone is tucked in slightly, hips come in line with knee roughly, toes are on the mat.
In today's class we did a prone posterior chain series (lower back, hamstrings, glutes, etc.). What are 3 examples of stretches we could do in the cool down to stretch these muscles?
Forward fold, child's pose with knees together, seated forward fold, downward dog, pigeon pose w/ rounded back.