The following outlines a personally developed fitness program that incorporates a variety of exercises to challenge the body and mind.
The program begins with a Neuro mobility warm-up to prepare the body for the exercises to come. This can include a joint mobility warm-up, such as circular movements through the joint's natural range of motion. Doing this gives the brain a better map of how the body was designed to move.
Marcy also includes balance training, vision training, and vestibular training to improve your mind and body. Next, the program focuses on Stott Pilates apparatus like the reformer, trapeze table, the chair as well as arc and ladder barrels. This target the core muscles, such as the pelvic floor, transverse abdominis, and multifidus. These exercises can include learning how to maintain an engaged pelvic floor, which can alleviate many knee, hip, low back, mid back, neck, shoulder, and elbow issues.
In addition to Stott Pilates , the program also includes a variety of weight (resistance training) exercises, using body weight, resistance bands, free weights, TRX bands, cable crossover machine as well as kettlebells. These exercises can help to increase the intensity and challenge the body in new ways while also targeting specific muscle groups. The goal is to perform 3 sets of 8-12 reps for each exercise, with a focus on proper form and breathing.
Finally, the program concludes with a cool-down that includes stretching and relaxation exercises. This can help reduce muscle soreness and improve flexibility while promoting a sense of calm and relaxation.
The personally developed program is a comprehensive and effective way to improve strength, flexibility, and posture. Whether you are a beginner or an experienced exerciser, this program provides a variety of exercises to challenge the body and mind while promoting a healthy and active lifestyle.