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.
