TONE & TARGET

TONE & TARGET

Targeted to work on what you need to focus on. In these workouts we'll prioritize certain muscles and certain areas. So that if you want to work specifically on the abs, the shoulders, the pelvis and so on, you'll find the perfect workout for that purpose and focus.

Share
TONE & TARGET
  • JUST FEET - 38 min

    Level 1 - Pace: Slow
    In this workout session we’ll go from releasing the tension to strengthening certain parts of the feet. Once warmed up we’ll also work on fun coordination drills that we’ll make our feet smarter and more dexterous! We’ll use a towel and Rescue LOOP and of course our powerful ...

  • Carpal Tunnel #2 - 5min

    Level 2 – Pace: Slow
    This workout is perfect after you recover from Carpal tunnel or any time you need to reinforce your wrists and forearms: for a better grip, for golf, for climbing…
    Add this quick routine to the Carpal Tunnel #1 video.

  • Preventing Hip Replacement - 1h

    Level 3 - Pace Moderate
    All that you need to do to get your hips strong and prevent hip replacement. Proprioception, reinforcement, MFS, GPS and of course ELDOA! We need to stop the process of osteoarthritis as soon as possible in the joint by creating space! Beyond the important goal of this wor...

  • Strong legs for Winter Sports - 27 min

    Level 2 - Pace: Moderate
    Let’s get ready for snow and ice with a powerful segmental reinforcement! In this workout you will find strengthening of the calf muscles, glutes, abs and the global movement of the squat to get ready for the winter sport we love!

  • Stop Hyperextending - 17 min

    Open Level - Pace: Slow
    In this workout we’ll work on hyper-mobility using the springs of the Cadillac, but the same exercises can be done with the resistance bands. Focus on engaging the muscles (often in internal range) without “hanging” in the joints. Try to recreate the same type of work as y...

  • Sacrum challenge on the chair - 14 min

    Level 3 - Pace: Moderate
    The armchair offers us tons of possibilities when it comes to positioning the pelvis and stabilizing it for the arm exercises. We can sit and “slide/drop” the tailbone into the groove, we can kneel facing the back of the chair and using it to support the front of the pelv...

  • Pelvic Floor Coordination - 15 min

    This video will teach you the exercises that you need to reinforce but also how you should be able to coordinate their engagement and work. Useful for anyone and most importantly before/after delivery, menopause and any other pelvic floor pathologies (also for men)

  • Mat with the "Wheel" - 22 min

    Level 2 - Pace: Moderate
    Let's have some fun loading this intermediate Mat with some extra weight! This 10-pound "wheel" will challenge and stabilize your movements at the same time. You can build up slowly with the weights and you can use dumbbells instead of the wheel!

  • Warm up for runners - 7 min

    Level 1 - Pace: Moderate
    Quick and perfect warm up before you head out for a run!
    A quality osteo-articular warm up is key to preparing the body for the pounding of running: from the toes and ankles, all the way up to the ribcage and neck.

  • Recovery for runners - 17 min

    Level 2 - Pace: Moderate
    Myofascial Stretches and ELDOA can help you recover and maintain your body in shape for the next run.
    Quicker recovery, healthier joints and more supple fascia, prevent injuries and allow for better performance!

  • The Diaphragm 101 - 26 min

    Level 2 - Pace: Slow
    Learn some important exercises and stretches to properly move and release the most important muscle that we have in the body: The diaphragm!

  • Stabilize your Shoulder - 26 min

    Open Level - Pace: Slow
    Are your shoulders hypermobile, weak or unstable? This is a great routine of exercises that you can do in the very beginning of the process and that you can also do later on making sure you increase reps, sets and weight.
    Shoulder de-coaptation, segmental reinforcement of ...

  • Quick Abs with Chair L2

    Level 2 – Pace: Fast
    When you only have 5 minutes and want to get some quick abdominal work in, this is the sequence you need! It’s also great when you have lumbar issues, and you can’t articulate the lumbar spine!

  • Arms and posture - 9 min

    Level 2 - Pace: Slow
    Let’s tone the arms! In Pilates we usually work with very light weights… but the beauty of it is that as we work the arms, we also engage and control the whole postural alignment of the body making an exercise that might seem easy very challenging and intense!

  • Fire Your Glutes! - 4 min

    Level 1 - Pace: Slow
    The glutes are so important for our postural alignment.
    This a quick routine that you can easily jump into when you know that you have a little time available and you want to work on your pelvis.

  • Waist, hips and arms - 13 min

    Level 2 - Pace: Moderate
    Perfect quick workout to get into waist, hips and arms when you have little time for it!
    Accelerate the pace and the reps if you want to make it more intense, just make sure your form is proper and safe!

  • Hips & adductors - 9 min

    Level 2 - Pace: Moderate
    Quick and to the point! When you have 10 minutes, and you want to keep your hips in shape! The glute medius (outer hip) is opposite and synergic to the inner thigh muscles: that’s why this little combo is even more effective and powerful!

  • The 100: Abs Killing workout - 12 min

    Open Level - Pace: moderate
    Do you only have a few minutes, but you want to feel your abs and work them deep? This is perfect for you! The 100 and the abdominal series are iconic sections of the Pilates Mat and believe me, they get to the CORE in a deep and intense (good intense) way!

  • Buns of Steel - 12 min

    Level 2 - Pace: moderate
    Glutes, glutes and more glutes… they are functional and aesthetic! Here you have a fun and quick sequence to get the job done. Increase the number of reps and sets if you feel that you are ready for it!

  • Shoulder: proper movement - 8 min

    Open level - Pace: Slow
    These drills are great to warm up the shoulders before a class, while rehabbing from little tears and inflammation and also to get ready for your “A” game. The 5-point shoulder de-coaptation, scapulae mobilization and some stretching with the towel will help you safely ach...

  • Building the Plank - 20 min

    Open Level - Pace: Slow
    When something is hard, break it down, deconstruct it, pull it apart and all of a sudden you realize that you can do already so much (so many components) of what that exercise is made of. The plank is a full body exercise and its very beneficial to everyone to maintain and...

  • The Ab Series (Romana's) - 3 min

    Level 2 - Pace: Moderate
    In Joseph Pilates book we only find 2 exercises of what we today call the “abdominal series”: the single leg bent, and the double leg bent. Romana, seeing that people needed to strengthen the core added three exercises: the single straight leg, the double straight leg and...

  • Segmental Glutes Reinforcement - 33 min

    Level 3 - Pace: Fast
    With these variations of the hip extensions, we’ll work segmentally on different parts of the glutes. For glute max deep we’ll “slice” the muscle in 4 different parts and work independently with all of them so that we have the chance to efficiently work on those areas that ar...

  • Glutes with Rescue LOOP - 15 min

    Level 1 - Pace: Moderate
    I love hip extensions, squats, Romanian, shoulder bridges, sidekicks, single leg balance and jumps… but we can get into the pelvis and its reinforcement also with Rescue LOOP.
    Place the feet in the foot strap and let’s connect that spring resistance to the pelvis!