Core & Cardio
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Transcript of Core & Cardio
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Personal TrainingCore & Cardio Conditioning
with the Aquavee Pilates Plus System
By Maryanne Haggerty, [email protected] Phone: 215-280-3006
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Core & Cardio Conditioning
THE CORE is:29-35 muscles in the torso that control movement for the whole body. The inner core is 6 muscles that stabilizefirst to protect the spine and allow the entire core to move and stabilize with control. Proper activation of theinner core muscles will enhance posture and kinetic chain alignment.
CARDIO is:Continuous movement of the body to condition the heart and lungs ability to deliver oxygen to the workingmuscles and use it in other words to make Energy! This training varies in intensity from being able to talk tobeing out of breath temporarily.
Core & Cardio together with the Aquavee Pilates Plus System!!
The benefits of elastic resistance are numerous and similar to land resistance training with freeweights. Thebiggest difference being a more constant loading of the muscle through a full range of motion. This type ofresistance is very similar to the water but now we have eccentric control of the muscles with the elastic tubing atthe unique Aquavee angles. By bringing the Aquavee Pilates Plus system in the water we now have FLUIDresistance for the core and cardiovascular exercises.
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Kinetic Chain Checkpoints Feet Knees Hips Shoulders Head
Proper Postural and Alignment Health
Activate THE CORE 1 st
smell the roses then blow out the candles/or blow bubbles.This will draw the belly button to the backbone.
Keep the belly button to the backbone with a neutral spinewhile breathing normally and controlling the core.
Look for Alignment of
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How to Use the Aquavee Pilates Plus System
Secure the system and attach the appropriatetubing length to your ankles and then grip thearm tubing handle.
The angle can be set at a V or closerdepending on the exercise plane of motion.
How to Use the Aquavee Pilates Plus System
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Shallow Core & Cardio Jogging in Place
Arms under water at sides Arms pushing forward together(chest press) Arms under water alternating forward
Cross Country Skis With chest flys
Turn around jumping jaxs (gluteus medius)With wide open arms out to sides (rear delt flys)
Rockette Kicks/ or Martial Art bend and kick front
With alternating punches
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Shallow Core and Cardio
Narrow angle/ sagittal plane
Rockette kicks Martial art kicks with a punch, jab, or undercut Turning around- kickbacks straight
With a bend and kick/arms extend back Jumps with Rows Jumps with a wide row Standing bicep curls
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Shallow Core and CardioKickbacks straight back
with a bend and kick behind/ arm extends back
Single Leg Hip Adduction
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Deep Core & Cardio Cross country Ski Jogging/skis with Chest flys Turn around- Jumping Jaxs
With arms wide open
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Shallow & Deep ComboShallow Jog with arms at sides (core focus) 16cts Arms at chest level press out 8 Jog no arms 16 Arms below alternating 16 Repeat in 8s 2 more x Crosscountry Skis 16 Ski with Chest flys 8 Repeat skis 2 more xNarrow the V to the Sagittal plane
Rockette kicks 8 Martial art kick with punch 16
Turn around and kick back with arm extending 16 Bend and kick back 8 Jump with rows 8 Repeat from kickbacks 2 more x Bicep curls 8 Jump with wide row 8
Repeat 1x
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Shallow & Deep ComboDeepCross Country Ski 24 water tempo
faster 24
*Repeat 1xTurn around- tubing crosses over/Jumping Jaxs 8
with wide arm /rear delt flys 8Front Jogging with Chest Flys 16Cross Country Ski 24 water tempo
faster 24*Repeat 1x
Turn around- Jumping Jaxs 8with wide arm / rear delt flys 8
ShallowSingle Leg Hip Adduction R/L 16eachGolf Swing Arms R/L 16 each
Cool Down
