YMCAfit STOTT PILATES Exercise of the Month 3 HALO® Pike

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=vwnKMNlRk6g

HALO® Pike • Focus • -closed kinetic chain • -weight bearing loading of the shoulder girdle • -dynamic stability • -strength of upper and lower body and core • Target • -transverse abdominis • -deep pelvic floor • -rectus abdominis • -obliques • -hip extensors • -hip flexors • -scapula stabilisers • -serratus anterior • Start position: • Plank position, hands holding short handles, shins or feet on stability ball, pelvis and spine neutral, shoulders stabilised. • Movement: • Inhale; to prepare • Exhale; flex at hips to pull stability ball in, keeping knees straight. • Inhale; return to starting position. • Modification: on 4 breaths. • Progression; longer lever of the leg, one leg. • Complete 8-10 repetitions. • To book a STOTT PILATES instructor course go to: http://www.ymcafit.org.uk/ • To book STOTT PILATES classes at Central YMCA Club go to: http://www.ymcaclub.co.uk/

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