Madeline Black - Hip Workshop - Program

Overiew of Program
The hips provide the power in all activities from simply walking to high performance movement skills. Balanced hips are also important for support and stability to the body. Working the hips in relation to the spine will improve balance, athletic skills and eliminate potential back and knee issues. Madeline Black will demonstrate how to make simple movements more challenging with precise engagement of the hips and teach advanced Pilates work focused on the hip using the reformer, and integrating the magic circle with the reformer.

Course Objectives:
The objective is to understand the role of the hips in stability, support of the trunk and the balance necessary for strong hips. The attendees will learn how to intensify simple Pilates movements through precise engagement and advanced exercises using the reformer, and integrating the magic circle with the reformer.

Course Outline
(1) Introduction lecture on anatomy of the hip as a stabilizer, supporter and power mover.
(2) Presentation using PowerPoint of commonly seen imbalances of the hip.
(3) Demonstration of how to intensify simple reformer exercises, advanced reformer hip work and integrating the reformer, and magic circle.
(4) Bonus Mat and Footwork Classes.

Schedule
Session One:
Introduction lecture on the hip as an important stabilizer, supporter and power mover. Commonly seen imbalances of the hip and the affect on performance.

Exercises for the hip on the reformer:

Bridge:
(1) Neutral,
(2) Internally rotated, and
(3) One leg.

Leg Straps:
(1) With magic circle, flexion, extension and abduction,
(2) Side lying with strap: side kick, clam, internal rotation and external rotation, and
(3) Long spine

Session Two:
Additional exercises for the hip on the reformer:
(1) Jackrabbit,
(2) Hamstrings on Long Box or Breast stroke (magic circle), and
(3) Up stretch unilateral with leg circle.

Standing work:
(1) Front Split with box and relevé, and
(2) Side Splits kneeling and relevé.

Session Three
Bonus Mat Class.

Session Four
Bonus Footwork Class.

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