Latest Episodes
Pilates Certification Training
The episode highlights the essential steps for aspiring Pilates instructors to gain certification and become effective teachers. Key themes include the importance of understanding...
Rocking
An advanced prone thoracic extension with bilateral knee flexion holding the ankles/shins and a gentle forward–back rocking about the lower ribs/upper abdomen. It integrates...
Lobster
A prone thoracic extension drill with coordinated arm and leg abduction/adduction (“open/close”) performed at a small hover. Trains posterior chain endurance, scapular organization, hip...
One Leg Kick and Double Leg Kick Explained
Both drills are prone posterior-chain exercises. One Leg Kick emphasizes hamstring curl + hip extension on a Sphinx/forearm support with thoracic lift. Double Leg...
Decoding The Core
Heel Squeeze
A prone posterior-chain activation that targets the deep hip external rotators, hamstrings, and glute max while the pelvis stays heavy and quiet. Trains organized...