GRADE 1,2&3 EXTRA PBT EXERCISES ​

Exercise 1: 

Equipment needed: Pilates ball

Repetitions: 3-4 sets of sequence, break and repeat.

Corrections: Ensure ankle bones remain touching to eliminate sickling, lengthen back during stretch forward over legs. They also need to make sure as demonstrated they are completing this exercise with a flat back, sitting up really tall. This can be done seated against a wall, however, their bottom and back must be completely flat against the wall.

 

 

Exercise 2: 

Equipment needed: Pilates ball

Repetitions: 10-15 lifts on each side

Corrections: If hyperextended arms attempt to rotate inside of arms to face each other to avoid strain. When lifting the leg make sure there is no movement of the pelvis. There shouldn't be any arch in the lower back as they lift their leg.  

 

Exercise 3: Seated Sautes 

Equipment needed: Pilates ball

Counts: Bend on +, stretch on 1, hold 2,3,4

Repetitions: Repeat 8-10 times 

Corrections: Same as exercise one, this exercise must be completed with a flat back, sitting up tall. This can be done seated against a wall. As they bend their knees, just as they would think about standing in their best first position and their knees tracking over their toes they should be thinking about their knees and toes rotating outwards and their heels pushing forward during the plie. Then getting to a fully stretched position as they straighten their legs in first position. Really working those feet and legs. 

Exercise 4: Swimming 

Repetitions: 10 counts slow, 10 counts quick. Complete 3 times. Second set optional. 

Corrections: Come up to superman position first then they should be using their opposite arm and leg. Legs and arms should be fully stretched and shouldn't touch the floor at all. Head should stay in line with the arms. 

 

 

 

 

 

 

 

 

Opening Hours

MONDAY/TUESDAY 9:00AM - 9:00PM

WEDNESDAY 9:00AM - 9:00PM

THURSDAY 9:00AM - 9:00PM

FRIDAY 9:00AM - 10:00PM

SATURDAY 8:00AM - 6:00PM

SUNDAYS CLOSED

 

 

 

Contact

EMAIL: info@independentdance.com.au

PHONE: 0438 350 561

ADDRESS: 117 Wedgewood Rd, Hallam 3803

FACEBOOK: /independentdancestudios

INSTAGRAM: /independentdancestudios

 

BRAND NEW STATE-OF-THE-ART STUDIOS. JUST 35 MINUTES FROM MELBOURNE CBD!

LOCATED IN HALLAM SERVICING SOUTH EASTERN REGION INCLUDING: NARRE WARREN, BERWICK, PAKENHAM, LYNDHURT, CARRUM DOWNS, CRANBOURNE, FRANKSTON, KEYSBOROUGH, LANGWARRIN AND SURROUNDING AREAS. 

Social Media

  • Facebook - Grey Circle
  • Instagram - Grey Circle

© 2020 Independent Dance Studios