APPI Matwork & Equipment Clinical Pilates Training - A sneak peak of the repertoire
APPI's full certification incorporates both matwork and equipment clinical Pilates training. These videos and associated descriptions give you a sample of some of the repertoire and variations covered throughout our training.
Pilates Matwork training
The APPI Matwork Pilates repertoire taught on Matwork 1, 2 and 3 is categorized into:
- Stabilisation: static, dynamic or rotary
- Mobility
- Controlled stretch
- Controlled Strength
- Rolling series
In this video we demonstrate a few movements from three of these categories:
1- Stabilisation (dynamic): One leg stretch level 2 - this open chain exercise challenges lumbopelvic control in the sagittal plane. Aim to maintain neutral pelvis throughout- watching for compensations as the leg extends and the abdominal challenge increases.
2- Stabilisation (dynamic): Sh
3- Mobility: Arm openings level 1- this movement is wonderful to address thoracic stiffness. Lumbopelvic control is also challenged in this side-lying position. The aim is to keep the pelvis still as the thoracic spine rotates. Watch out for loss of scapulothoracic stability - many people just let the arm drop back towards the floor with gravity
4 - Mobility: Cobra- In this exercise, we are looking for sequential mobility through the spine into extension and scapulothoracic control. Take care with individuals who have a tendency to hinge, make sure control around the lumbopelvic region is maintained throughout.
5 - Stabilisation (rotary): Sidekick level 2 - this exercise focusses on the lateral sling, predominantly gluteus medius. The challenge is to maintain hip abduction, working against gravity, as the leg moves forwards and back. Focus on dissociating hip from the lumbar spine and avoiding rotation through the pelvis.
6- Stabilisation (rotary): Hip twist level 4 - abdominal strength and rotational control of the lumbopelvic region are challenged in this intermediate level exercise, a great movement to incorporate into groin rehab once lower load movements have been mastered.
7- Controlled strength: Crisscross level 2 - This movement is covered in APPI's Matwork level 3, the main aim being to strengthen the obliques in those individuals requiring high levels of rotary pelvic control.
8- Controlled Strength: Leg pull in prone - A full body movement, incorporating all of the slings. Great to progress trunk and upper body strength, scapulothoracic control and activation of the deep neck flexors against gravity.
Over equipment levels 1, 2 3 and 4 repertoires on the reformer, cadillac, split pedal chair and barrels is covered. The large Pilates equipment is hugely versatile and the spring based resistance can either support or challenge an almost endless choice of movements. This video demonstrates just a few of the numerous exercises/variations covered throughout the training. The below blog gives you further insight into a few of the demonstrated exercise.
Control: Arm press prone on the slit pedal chair is covered on equipment level 2 and is a wonderful exercise to train prone lumbo pelvic control while challenging the upper quadrant. Easily progressed by adding spring load to the pedals for more challenge to the uper limb, or rgressed by placing a large gym ball under the legs to reduce the work through the extensors to hold the legs up against gravity.
Strength: Side arm prep, also covered on equipment level 2 challenges the trunk and upper limb. Lighter resistance increases the obliques challenge. Easily modified by lowering onto the forearm - perhaps a good option for those experienceing wrist discomfort. This exercise is a precursor to the higher level movement performed with straight legs and feet against the shoulder rests.
Mobilty: Port de bra, this exercise feels fantastic to mobilise the spine into extension and stretch through the lats and pecs. It also significantly challenges the abdominals through the flexion phase as the movement starts from an outer range position. People should have good neck control, gained through training mat based exercises such as abdominal preparation before progressing to this.
Full body integration: Spread eagle with press up - this fun exercise is covered on our equipment level 4 course and requires full body control and strength. A high degree of body awareness is required to articulate sequentially through flexion and extension without any feedback from the floor as would be experienced during shoulder bridge on the mat for example. Upper body and trunk strength is significantly challenged during the press up phase. This is an advanced level exercise for those who have mastered intermediate level repertoire and can hold their body weight with some spring assistance from the trapeze.