DPKfitness

Free online class. Wednesday 17th. 5pm UK time. Come and get taught the Kettlebell, but some of those best around, as I’m joined by 3 other coaches who are absolute legends. Sign up link below.

https://app.arketa.co/kbcu/checkout/2GkAKEkpkCNpSO9aMIfX

The Chronicles of Susan ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Susan is 71, and has had both hips replaced. We met at a few classes, before the pandemic, and just after her first hip replacement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
After the first lockdown, we started to work together 1-2-1. Susan has always been strong, but her movement quality needed work, and it became obvious, the other hip was going to need replacing.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The goal was to get Susan back to competing on her Paddle board, after the second op, and complete a race series that had been unattainable for her. The op was last June, and this Summer Susan achieved her goal and comfortably completed the races! 🏆 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our training is varied, fun, but progressive. We attain skills, and then we build on them. Making the movements more challenging over time, without loading things unnecessarily, or taking huge risks. The truth is, Susan is moving better than some of my clients that are 40-50 years her junior. As we age, our balance gets worse, our strength drops and muscle wastes, but if you specifically train against these things, you can have a really positive impact on the aging process. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have to give Susan a huge compliment on her work ethic, and dedication to having the best quality of life, taking part in activities she enjoys and keeping up with her grandkids. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’re only as old as you feel, but you gotta work for it. 💪

Strength & Mobility

Combining Roll Downs with the Tri-Phase Push Up for a little sequence in today’s class. Here’s an example of how Pilates can look when we think about combining the carefully selected movements in the repertoire, and adding an athletic and powerful theme to them.

Filmed at the beautiful and adapting the tri-phase push up taught by the main man .

- 3 x reps, lowering over a 5 count, and then push back up for 1

- 3 x reps, lower for 1, hold at the bottom for 5, push back up for 1

- 3 x explosive, come down quick, and react quickly, to get back up

- 1 x each variation. To finish hit one of each, back to back.

You’ll finish this one feeling, primed, power and mobile. Hit it.

Slowly, very slowly, day by day, the client tutorials videos are getting chalked off 🐢 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here is the kind of video you’ll get when training with me, and following a program outside of your 1-2-1 sessions. Designed so you can feel confident, that what you are doing, is exactly what was intended ✅

Toes & Hips - Keep Them Moving ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today’s sequence is a set of quick movements to get some mobility/stretch in to the toes and hips. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Tuck your toes underneath and sit your bum back on your heels. Simple. Use this as a mobility drill or movement prep before training.
2. Take one leg out to the side, push the sole of the foot into the floor, and activate the quads. Tuck the toes underneath on the opposite leg. Gentle rock forwards and backwards, and after a 5-10 reps, sit in the end position for anywhere from 60-120 secs.
3. Change the position of the foot, so it is now resting on the inside edge. Push your hands actively into the mat, tighten up your abs, and lift the outstretched leg as high as you can, without twisting the pelvis. Complete for 5-10 reps, hold for 3-5 seconds at the top of each rep. Remember building strength in the end range, will also increase mobility. Switch sides.
4. Once you have done both sides in the previous two exercises, come into the frog pose. I like to work contract/relax in this position. Squeeze the floor for 5-10 seconds, and then relax into the stretch slightly further. After a few rounds of this, hang out in the position for around 2 minutes. ✅