Personal Training Core

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Personal Training Core Cardio Conditioning

• with the Aquavee Pilates Plus System
• By Maryanne Haggerty, MS
• maryanne747_at_aol.com
• Phone [phone]

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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.

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Proper Postural and Alignment HealthActivate
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

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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.

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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

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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

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Shallow Core and Cardio

• Kickbacks straight back
• with a bend and kick behind/ arm extends back
• Single Leg Hip Adduction

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Deep Core Cardio

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

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Shallow Deep Combo

• Shallow
• Jog with arms at sides (core focus) 16cts
• Arms at chest level press out 8
• Jog no arms 16
• Arms below alternating 16
• Repeat in 8s 2 more x
• Crosscountry Skis 16
• Ski with Chest flys 8
• Repeat skis 2 more x
• Narrow the V to the Sagittal plane
• 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

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Shallow Deep Combo

• Deep
• Cross Country Ski 24 water tempo
• faster 24
• Repeat 1x
• Turn around- tubing crosses over/Jumping Jaxs 8
• with wide arm /rear delt flys 8
• Front Jogging with Chest Flys 16
• Cross Country Ski 24 water tempo
• faster 24
• Repeat 1x
• Turn around- Jumping Jaxs 8
• with wide arm / rear delt flys 8
• Shallow
• Single Leg Hip Adduction R/L 16each
• Golf Swing Arms R/L 16 each
• Cool Down