PILATES FOR GYMNASTS 

with Alice Baquie


Pilates and Physio sessions designed to help prevent and treat gymnastics injuries. Hundreds of sessions to do as part of a holistic gymnastics training program to help with injury rehab and strength & mobility performance.


Pilates with AB

What does this program include?

  • On demand Pilates to do in the comfort of your own home or in the gym

  • Short mobility and strength routines to add at the start or end of training

  • Physio tips and tricks to help prevent and manage injury

Course curriculum

  • 1

    WHAT IS PILATES FOR GYMNASTS?

    • PILATES FOR GYMNASTS

    • What is Pilates for Gymnasts?

    • How do I use this platform?

    • Athletic Pilates 1 30min full body session, glutes three ways.

    • Athletic Pilates 2: Single leg stability

    • Athletic Pilates 3: Lateral strength endurance

    • Athletic Pilates 4: 30mins Skater/Scooter set

    • Athletic Pilates 5: arabesques

    • Athletic Pilates 6: cans, inner thighs and single leg stability

    • Athletic Pilates 7: hamstrings, pillow core work, single leg bridges

    • Athletic pilates 8: Pilates deadlifts + chair planks

    • Athletic pilates 9: Squat roll downs, glutes and inner thighs

    • Athletic pilates 10: obliques, reverse squat flow and sumo press.

    • Athletic pilates 11: Single leg roll downs!

    • Athletic Pilates 12: Glutes and obliques

  • 2

    CORE SESSIONS: ABs with AB

    • ABs with AB 1 (express core workout)

    • ABS WITH AB 2 (30MINS CORE EXPRESS)

    • ABs with AB 3 (core express)

    • ABs with AB 4 (core express)

    • ABs with AB 5 (core express )

    • ABs with AB 6 (core express)

    • ABs with AB 7 (core express)

    • ABs with AB 8 (core express)

    • ABs with AB 9 (core & obliques)

    • ABs with AB 10: (core and express)

    • ABs with AB: 11 obliques, lateral core and an "ab triad special"

    • ABs with AB 12 (core express)

    • ABs with AB 13 (core express)

    • ABs with AB 14 (core express)

    • ABs with AB 15 - single can oblique special

  • 3

    POWER PILATES WITH AB: 30mins power sessions!

    • 1. Express 13minute Pilates flow

    • 2. Express Athletic Pilates

    • 3. Express Athletic Pilates - skaters, deadlifts, obliques!

    • 4. Express Athletic Pilates: lateral strength work ++

    • 5. Express Athletic Pilates: 'glutes, core and hamstrings express!'

    • 6. Express Athletic Pilates: single can burner!

    • 7. Express Athletic 28min glutes and core ++

    • 8. Express Athletic banded glutes!

    • 9. Express Athletic Pilates: banded deadlifts and four point push ups!

    • 10. Express Athletic Pilates: glutes, obliques (lateral endurance sequence)

  • 4

    STRETCH, MOBILITY, RECOVERY SESSIONS "winedown"

    • 1. Stretch and Mobility flow. Shoulders, hips and spine

    • 2. Stretch and Mobility: (spinal, shoulders and hips)

    • 3. Stretch and Mobility: shoulders, glutes and hip flexors

    • 4. Stretch and mobility (full body flow with a focus on rotation)

    • 5. Stretch and mobility (full body active flow)

    • 6. Stretch and mobility

    • 7. Stretch and Mobility: thoracic rotation

    • 8. Stretch and Mobility -> Full body flow: shoulders, hips, glutes and spine

    • 9. Stretch and Mobility (hamstrings, middle/lower back focus)

    • 10. Stretch and Mobility (hamstrings, middle/lower back focus)

    • 11. Stretch and Mobility (using a chair - great for the hips, shoulders and thoracic)

    • 12. Stretch and Mobility (great for the lower back, thoracic and hip flexors)

    • 13: Stretch and Mobility 35mins (lots of hip flexors and thoracic)

    • 14. Stretch and Mobility (hamstrings, shoulders, glutes)

    • 15. Stretch and Mobility (spinal mobility, hips and thoracic)

    • 16. Stretch and Mobility (quads, hip flexors, hamstrings and thoracic)

  • 5

    SHORT STRETCH SEQUENCES:

    • 1. Best 10min Morning Stretch Routine (limbering up the hips, shoulders and spine)

    • 2. FOAM ROLLING FOR BACK PAIN/STIFFNESS

    • 3. UPPER Back SPINE STRETCH SEQUENCE - (upper back) under 10mins

    • 4. LOWER BACK STRETCH SEQUENCE - 8MINS

    • 5. HAMSTRING MOBILITY ROUTINE (helps release tight hamstrings)

  • 6

    SHORT STRENGTH SEQUENCES

    • 1. ATHLETIC EXPRESS CORE: full core workout - only 12mins!

    • 2. LOW BACK STRENGTH ROUTINE - 10mins!

    • 3. GLUTES EXPRESS (home exercise program to help strengthen the glutes and pelvis)