Module Structure
Cool Your Jets
11 Lessons
April 2021
Pilates, Rest & Recover 04.25.21
04/25/21 Pilates & Recover Mobility: Lat stretch, Hamstring leg straightened, Nerve, foot flexed stretch, cat camel, hip circles (3/side)Warmup: 5 Pilates rollups10 Table top toe taps / foot10 Bridges Mat Pilates: Set 1: 2 RoundsSingle leg isometric bridge press - 8 / legFanned single leg bridge - 8 / sideMarches - 10 / side Heel ups with legs together - 10  Set 2: 2 RoundsTriple leg switch and hover - 10Pilates 100V-sit toe taps - 6/ side In and outs - 6  Standing barre with waist height surface: Sumo calf raises - 1 roundLeft foot - 10Right foot - 10Both feet or low squat pulse if ankle issues are present - 10Two rounds each side, whole set left side then whole set right side and repeat:DB reach over - 10DB Chair pose / carousel reach over and lunge - 10Arabesque and pulse - 10+10Leg curls and pulse - 10+10Standing fire hydrant and pulse - 10+10 Yin and Restore:Cat / CowHalf pigeon pose - left and right sides held for 2 minutes each, but can be held for 5+ minutes per side with three legged dog and knee circles Lat / pec stretch - 1 minute per side Restorative heart opener with pillows and blanket or towel - 2-3 minutesRestorative side twist with pillow - 1-2 minutes per side Cobra pose Legs up the wall for blood flow and endocrine stimulationAlternate nostril breathing, half neck rolls.
May 2021
05.02.21 Pilates and Recover
05.02.21 Pilates and Recover Warmup: World's Greatest Stretch with elbow "crunch" - 8 / sideBird Dog - 8 / side alternatingBridge Hip Pulses - 10 / side Pilates Rollups - 6 total Workout: 3 R per set Set 1:Bridge + marches - 10 / side Heel ups - 10 Knee outs left and right / 10 per side  Set 2: Leg circles - 10 / side 3 part crunch - 10 Pilates 100  Set 3:Tabletop:Arabesque up and down - 10 and 10 pulsesDB Bent Leg up/down - 10 and 10 pulsesDB Cross to calf - 10 DB Fire Hydrant - 10 and 10 pulses Yin Cooldown:Half Pigeon Side 1 - 3 minutesHalf Pigeon Side 2 - 3 minutesCobra pose and neck circles - 1 minuteBalasana - 30 secondsRestorative Heart Opener - 4.5 minutesSide Twist with pillow - 1 minute / side Wrist CirclesNeck stretch holds - ear to shoulder and 45 degrees both sidesRadial and Ulnar stretches
05.16.21 Cool Your Jets
Warmup:Cat/ Cow Neck Circles Hip flossingWorkout:2 RoundsClamshells 1 / parallel / inverted - 10 each for 30 totalInner thigh pulses - 20 pulsesUp and down and pulse with band - 10+10Rainbow taps - 10Straight leg to fire hydrant - 101 RoundsArms to fatigue Serve the platter -15shoulder curls - 15Out out in out - 10Tricep over head plus pulse 10 + 15Lateral raises - 102 RoundsPilates rollups - 6v balance side side arms - 10 / sideEagles 15 / sideYIN: Mountain Pose - 1 minute Chair pose side twist 1 / 2 - flyaway or bind Tree Pose 1 / 2Mat cat cow Leg in front both arms inside Dragon 1Leg in front sam arm stretch lats Dragon 2Fold over legCaterpillar with pillow - 1 minuteFish pose to counteract - 1 minuteRestorative Heart Opener - 2 minutesTwisted Root Side 1 / 2 - 1 minute / side Rock to legs up the wall - 2 minutesAlternate nostril breath
05.09.21 Pilates and Recover
Warmup: Levator, Sternocleidomastoid, Shoulders, Hip Flexor, Quad, Glutes Mobility 30-30-30-30 x 2 World's Greatest Stretch with elbow crunch alternating sides Modified Dead Bug with fist alternating sides Glute kicks Booty Bands x 3 Rounds per side Bridge with arms raised - 10 reps Side pulse up, rotated inwards, rotated outwards - 10-10-10 reps (30 total) Crunch and pulse up with the band around calves - 20 pulses Tabletop: x 2 Rounds per side Straight leg, toes pointed up and down - 10 reps, Pulse - 10 reps Leg curls - 10 reps, Pulse - 10 reps Knee down to calf and cross back up to tabletop height - 10 reps OIl Riggers - 10 reps Core: 2 Rounds Eagle Crunches - 10 / side Pilates 100 Yin and Restore: Sphinx pose - 45 seconds Cobra pose knocking hips side to side - 1 minute Balasana - 1 minute Three legged dog to half pigeon - 3 minutes / side Restorative Heart Opener - 3.5 minutes Restorative side twist with pillow - 1 minute / side Legs up the wall - 3 minutes Alternate nostril breathing or Nodhi Sodhana
05.23.21 Cool Your Jets
Warmup: Mobility: Cat Cow Lat Stretch Hip Flossing Hamstring and calf stretch Exercises: Half Inchworms (child’s pose to chest on the mat) up and back -5 Prone overhead reach - 10 Prone Leg lifts - 10 Plank to triangle pose bent knees x 10 Bootstrappers x 10 Set 1: 3 Rounds Pilates Rollups - 6 C curve arms side to side Balance Arms side to side - Right leg / Left Leg In and out Pilates 100: inhale knees in exhale legs extended Set 2: 3 Rounds Glute bridge with booty bands Marching Side 1 - 8 Leg straight fanned foot flexed down to pointed up Side 1 - 8 Marching Side 2 - 8 Leg straight fanned foot flexed down to pointed up Side 2 - 8 Legs together knee outs - left / right - 8 Yin Yoga: Banana stretch 1/2 Sphinx Cobra Supported child’s pose with blanket / pillow 1 Table top cat/cow Thread the needle 1/2 Half pigeon - 1/2 Cross legged side twist Restorative Heart Opener
05.30.21 Cool Your Jets
5/30/21 Cool Your Jets Full body Mobility* Warmup 2x 10 reps each. Side to Side lunges Jack - Jack - Squat Dead Bugs 3 Rounds, 10 reps each per side Set 1: Bear Crawl Glute Kickbacks Tabletop Rainbows Tabletop straight leg abduction / fire hydrant Set 2: Eagle Crunches 1 / 2 Side hip raise with leg parallel ½ Slow Leg Switches Set 3: Serve the platter Shoulder curls Bent arm flys Overhead tricep extensions Tricep pulses Flip palms up and down Yin: Childs Pose - 1 Min Puppy posture - 1 Min Cat / Cow - 1 Min Thread the needle - 1 Min per side Half Wing 1 / 2 - 1 Min per side Twisted Root 1 / 2 - 1 Min per side Restorative Heart Opener - 2.5 mins *Face / neck self massage
June 2021
06.06.21 Cool Your Jets
06.06.21 Cool Your Jets Equipment: Resistance loop or booty band, bolster or two pillows, towel, blanket, pillow case, whatever you can wrap around your ankles! Warmup: Leaning side to side - kazak squats - 20 Cross Jacks - 20 Plank to lunge - 20 Workout: 10 Reps of each exercise, if per side, 10 per side, 3 Rounds Mat: Bridge with band Glute Kickbacks with band plus Pulse Fire Hydrant plus pulse Inner thigh circles - front, back, pulse up, pulse up higher micro pulses Core: Toes pointed circles side 1 and reverse Legs up with band crunches (To make more advanced, add a set staying lifted in a crunch while doing leg raises) Tabletop oblique toe taps Hip Dips Yin: All poses can be held for 3-5 minutes with the exception of legs up the wall which can be held however long you'd like!
06.13.21 Cool Your Jets
Warmup x 2 30-30-30-30 Kazak squats - lunges Glute Kicks Cat - camel with knees hovered Diamond crown pushups - 3 Rounds Pilates Rollups - 8 Elbow to knee with foot fanned side one - 8 8 bicycles Elbow to knee with foot and side two - 8 Pilates 100 In and outs - 6 2 Rounds (Optimal for 3 but we did 2-Annaliza only has an hour) 8 reps all - both sides Table top with dumbbell Kickbak, pulses Down and cross Fire hydrant, pulses 6 oil riggers 2 Rounds, (Optimal for 3 but we did 2) With band: Bridges - 8 L/r pulse for Glutes Minimus - 8 / side Calves Raised knee outs - 8 / side Cooldown / Yin Windshield wiper Happy Baby Twisted Root Half Pigeon 1/2 Cobra Restorative Fish pose Restorative Heart Opener Side twist/twist Alt nostril breathing
06.20.21 Cool Your Jets
Warmup: Side reach to center with dumbbells Modified Dead bugs Bridge Marches Equipment: 3-6 lbs. Dumbbells 2 Rounds of each set, 10 reps each / 10 reps per side. Set 1: Sumo Squat Heel Raises with dumbbells (optional bicep curl) Thigh pulse back Carousel tap outs with dumbbells Set 2: Inner thigh circles and pulses Clamshells Bridge - pulses Set 3: Leg Scoops Eagles Reverse Plank Tricep Dips Each pose is traditionally held for 2-5 minutes, with the exception of legs up the wall which can be held for as long as is preferred.. For the sake of this class time frame, each pose is held for 1-3 minutes. YIN Half Wing Puppy Posture Childs Pose Fold Over with pillow straddle Half Frog pose with Side Bend Half Pigeon Heart Opener Legs up the wall
July 2021
07.25.21 Cool Your Jets
07.25.21 Cool Your Jets Equipment: Light dumbbells, booty band or resistance loop, two pillows/bolster, blanket or towel, block (optional) WARMUP: MOBILITY Tabata: 20:10 x 3 Cross Jacks Tabletop toe taps Plank shoulder taps WORKOUT: 2 Rounds of each set Banded squat with alternating kickbacks - 10/leg Single leg bridge with inner thigh pulse/squeeze (prob: pillow, block, etc.) - 10/leg Banded knee outs - 10/leg ---------- Dumbbell side reach - 10/side Tabletop hover kickback with db behind knee - 10/side Pilates 100 into 10 seated upright bicyles ---------- Arms to fatigue: 10 reps each exercise Bicep curls Bent over punches Bent over chest flys (or laying down) Tricep extension + pulse (10,10) Lat pulldowns YIN YOGA: Child's Pose, Balasana reach fingertips to right and left corners of the mat Melting heart Cobra Half Pigeon Half wing + shoulder stretch Heart Opener Legs up the wall Face, neck massage with essential oils, 4-4-4-4 breathing or Alt. Nostril breathing.
07.18.21 Cool Your Jets
07.18.21 Cool Your Jets Warmup: Mobility Set 1: 10 reps / side, 2 Rounds Back lunge to balance + pulse (10) Curtsy arabesque + pulse (10) Sumo squat pulse Heels raised hip dips Set 2: 10 reps / side, 2 rounds Inner thigh reaches Knees side-to-side with db Knee In + Knee Out Set 3: 10 reps, 2 rounds Plank pulses shoulder width Plank pulses wide chest width Tricep dips Optional for wrists: Overhead thrusts Bent over chest flys Straight arm bent over tricep full range pulse up (see in video) Yin: 1-3 minutes per pose Half Wing Child's Pose - close legged Sphinx with leg lift variation Cobra Wide legged forward fold Figure four on the couch Happy Baby Heart Opener Side Twist Alternate Nostril Breathing