This six week Pilates Reformer series for golfers focuses on improving flexibility, core strength, balance, and rotational power. Here's what to expect each week:
Week 1: Foundation and Core Activation
Goals: Introduce basic reformer exercises, emphasize core engagement.
- Warm-up: Footwork series
- Core Activation: Pelvic tilts, bridging, toe taps
- Upper Body: Arm circles, tricep presses
- Lower Body: Leg circles, footwork in different positions
- Cool Down: Cat-Cow stretch, hamstring stretch
Week 2: Spine Mobility and Stability
Goals: Enhance spinal mobility, improve stability.
- Warm-up: Footwork series, bridging
- Spinal Mobility: Cat-Cow, spinal twists
- Core Stability: Plank variations, hundred
- Upper Body: Arm openings, chest expansion
- Lower Body: Lunges on the reformer
- Cool Down: Seated forward fold, shoulder stretch
Week 3: Hip Mobility and Strength
Goals: Improve hip mobility, strengthen hip flexors and extensors.
- Warm-up: Footwork series, bridging with leg lifts
- Hip Mobility: Leg circles, hip rolls
- Core Strength: Roll-ups, side planks
- Upper Body: Rowing series
- Lower Body: Scooter, single leg press
- Cool Down: Figure-four stretch, hip flexor stretch
Week 4: Balance and Coordination
Goals: Enhance balance and coordination, integrate whole-body movements.
- Warm-up: Footwork series, single leg footwork
- Balance: Standing leg press, lunges with rotation
- Coordination: Arm and leg reach
- Core Strength: Teaser prep, side leg series
- Upper Body: Bicep curls, tricep extensions
- Cool Down: Spine stretch, shoulder rolls
Week 5: Rotational Power
Goals: Improve rotational strength and flexibility, focus on golf-specific movements.
- Warm-up: Footwork series, bridging with rotation
- Rotational Exercises: Torso twists, mermaid stretch
- Core Strength: Oblique roll-ups, bicycle crunches
- Upper Body: Chest expansion with rotation
- Lower Body: Standing side splits
- Cool Down: Supine twist, seated forward fold
Week 6: Integration and Performance
Goals: Combine learned skills, emphasize fluidity and control.
- Warm-up: Footwork series, bridging variations
- Integrated Movements: Full body integration exercises
- Core Strength: Advanced planks, teaser
- Upper Body: Arm series with rotation
- Lower Body: Jumpboard series (if available)
- Cool Down: Comprehensive stretch routine
Tips for Each Session:
- Modify as needed: Adjust the difficulty based on the participant's ability.
- Focus on breathing: Encourage deep, controlled breaths.
- Golf-specific cues: Relate movements to the golf swing to enhance understanding and motivation.
Beginner's welcome.
Limit 7
![Event image](https://d12lnanyhdwsnh.cloudfront.net/P/w67.png)
A 4-week Soma Breathwork series that will show you how to harness the power of your breath to break free from overwhelm and stress and activate ultimate peace and clarity.
4-Week Soma Breathwork Series
Week 1: Exploring the Power of your Breath
- Overview: In this first week, you will learn the foundational principles of Soma Breathwork, an innovative practice that combines rhythmic breathing patterns with ancient Pranayama techniques. You'll gain an understanding of how controlled breathing can influence your physiological and mental states.
- Benefits: Get curious, learn how to connect with your body through breath, and start learning the science behind why it works.
Week 2: Finding Your Focus: Breathing Through Overwhelm
- Overview: This week's focus on breathing through overwhelm aims to empower you with practical tools to navigate life's stressors with greater ease and confidence. Learn breathwork techniques to reduce stress and anxiety, engage in grounding exercises to feel more centered, and participate in breath-focused meditation for improved concentration and clarity.
- Benefits: Develop practical tools to manage overwhelming emotions, cultivate resilience, and find inner calm.
Week 3: Visualize and Expand: Merging Breathwork with Imagination Activation
- Overview: In Week 3, our focus will be on blending the power of breathwork with the limitless potential of your imagination to create a transformative experience. This week is all about using guided visualizations and creative breathwork exercises to expand your awareness and unlock your inner potential. Get ready to dream big, identify what truly matters to you and set actionable intentions.
- Benefits: Learn to harness the power of imagination for personal growth, set intentions, and create a vision for the future.
Week 4: Integration: An Immersive Breathwork Awakening Journey
- Overview: Week 4 is a culmination of all the experiences you have gained throughout this Breath with Bliss series. Your final session will be a more advanced version of the techniques you have learned over the last month, providing you with an immersive experience that invites you deep into your own blissful journey of freedom and clarity.
- Benefits: Gain the ability to evoke deep and lasting changes
Benefits: Unlock the power to create meaningful and lasting changes that will help you reach your fullest potential and achieve your biggest dreams.