Tony’s Pilates Training Sequence 3

Equipment required:
Fitball, stability ball

1. Bounce controlled (vestibular system training)
supported forward fold
2. Seated book opener (eye tracking thumb)
Seated rainbow up and over
3. Chicken wings (seated cat stretch)
4. Walkouts ensure balance and control
Hold in bridge with ball under shoulders, book openers, arm circles, chest fly’s
5. Seated side bends
6. Abdominal crunches hands supporting head
Hold and reach arms in front
7. Supported side lunge
And in upper body lift & lower
8. Stand supported forward fold.