Personal Training Core & Cardio Conditioning

with the Aquavee Pilates Plus System

By Maryanne Haggerty, MS maryanne747@aol.com Phone: 215-280-3006

Core & Cardio Conditioning

THE CORE is: 29-35 muscles in the torso that control movement for the whole body. The inner core is 6 muscles that stabilize first to protect the spine and allow the entire core to move and stabilize with control. Proper activation of the inner core muscles will enhance posture and kinetic chain alignment. CARDIO is: Continuous movement of the body to condition the heart and lungs ability to deliver oxygen to the working muscles and use it in other words to make Energy! This training varies in intensity from being able to talk to being out of breath temporarily. Core & Cardio together with the Aquavee Pilates Plus System!! The benefits of elastic resistance are numerous and similar to land resistance training with freeweights. The biggest difference being a more constant loading of the muscle through a full range of motion. This type of resistance is very similar to the water but now we have eccentric control of the muscles with the elastic tubing at the unique Aquavee angles. By bringing the Aquavee Pilates Plus system in the water we now have FLUID resistance for the core and cardiovascular exercises.

Proper Postural and Alignment Health Activate THE CORE 1st smell the roses then blow out the candles/or blow bubbles. This will draw the belly button to the backbone. Keep the belly button to the backbone with a neutral spine while breathing normally and controlling the core. Look for Alignment of

Kinetic Chain Checkpoints

Feet Knees Hips Shoulders Head

How to Use the Aquavee Pilates Plus System

How to Use the Aquavee Pilates Plus System

Secure the system and attach the appropriate tubing length to your ankles and then grip the arm tubing handle. The angle can be set at a V or closer depending on the exercise plane of motion.

Shallow Core & Cardio

Jogging in Place Arms under water at sides Arms pushing forward together(chest press) Arms under water alternating forward Cross Country Skis
With chest flys

Turn around jumping jaxs (gluteus medius) With wide open arms out to sides (rear delt flys) Rockette Kicks/ or Martial Art bend and kick front
With alternating punches

Shallow Core and Cardio

Narrow angle/ sagittal plane Rockette kicks Martial art kicks with a punch, jab, or undercut Turning around- kickbacks straight With a bend and kick/arms extend back Jumps with Rows Jumps with a wide row Standing bicep curls

Shallow Core and Cardio Kickbacks straight back with a bend and kick behind/ arm extends back

Single Leg Hip Adduction

Deep Core & Cardio

Cross country Ski Jogging/skis with Chest flys Turn around- Jumping Jaxs With arms wide open

Shallow & Deep Combo

Shallow Jog with arms at sides (core focus) Arms at chest level press out Jog no arms Arms below alternating Repeat in 8s Crosscountry Skis Ski with Chest flys Repeat skis Narrow the V to the Sagittal plane

16cts 8 16 16 2 more x 16 8 2 more x

Rockette kicks 8 Martial art kick with punch 16 Turn around and kick back with arm extending 16 Bend and kick back 8 Jump with rows 8 Repeat from kickbacks 2 more x Bicep curls 8 Jump with wide row 8 Repeat 1x

Deep Cross Country Ski faster

Shallow & Deep Combo

24 water tempo 24 *Repeat 1x

Turn around- tubing crosses over/Jumping Jaxs 8 with wide arm /rear delt flys Front Jogging with Chest Flys Cross Country Ski faster Turn around- Jumping Jaxs with wide arm / rear delt flys Shallow Single Leg Hip Adduction Golf Swing Arms Cool Down

8 16 24 water tempo 24 *Repeat 1x 8 8

R/L 16each R/L 16 each