We look at the joints that have to move well for a pistol squat to take place, the strength around those joints required and simple but effective ways to build up toward a full pistol squat.

We start with a mega glute (those are your seat muscles) and leg burner and then make our way to the floor for a full body session.

Learn how to strengthen your feet and restore a healthy range of motion.

PBW 15min blast of HardCore Pilates

Benefits of stretching include improving posture and range of motion, minimizing back pain, relaxation and calming the mind. All you need is 15 minutes to stop, drop and stretch. See you on the mat!

We glide and slide against gravity using the control of our entire body. All you need are a pair of socks and the floor.

This series of 5 ab moves performed 3 times is a core burner. Best of all there 5 movements can be done daily to build up your strength and endurance.

Focus in on your glutes (seat muscles) and get them fired up on all cylinders. The hope is you’ll be able to recruit them more readily in a full body PBW segment and feel them acutely. Short, effective glute burner session.

Abs, core, powerhouse workout. There’s a lot we can accomplish in just 10 minutes. These short segments are meant for those time-strapped days where we want to do something meaningful, but can’t commit to a longer session. Stop. Drop. Pilates!

This PBW Hard Core segment works primarily in weight-bearing positions that build heat in the body quickly and challenge the core without pause.

Ten minute burner sequence focusing on upper body strength and abs.

Pilates inspired stretches right at your desk.

Short, sweet 12 minute calming stretch sequence addressing the neck, shoulder, hips, back and finishing off with a relaxing active rest position.

Hand weights or water bottles for this quick body burner.
To get more PBW, visit www.pilatesbodyworkout.com