Week 1: Locking Your Knees – Pilates Encyclopedia

Return to course: Focus of the Week

Focus of the Week

Introduction to the Focus of the Week
Week 1: Locking Your Knees
Week 2: Posterior Lateral Breathing with Band
Week 3: Overextending the Neck
Week 4: Neutral Pelvis in Supine - Sagittal Plane
Week 5: Knee Tracking
Week 6: Anchor & Balloon Cue
Week 7: Move Before You Don't Move - Shoulders
Week 8: 3-Point Contact - Neutral Spine
Week 9: Exhaling During the Hardest Part of the Exercise
Week 10: The Hip Crease
Week 11: Rib Popping
Week 12: Pelvic Bowl Cue
Week 13: Oppositional Reach
Week 14: The Hip Crease Cue for Stability
Week 15: Hip-to-Rib Distance Cue
Week 16: Taking Deeper Breaths
Week 17: Foot Triangle
Week 18: Forward Head Posture: Back and Up
Week 19: Bagel & Cream Cheese Cue
Week 20: Lead with the Sternum
Week 21: Hot Shower Cue
Week 22: Range of Motion
Week 23: Hip Lights & Rib Lights Cue
Week 24: Heavy Sternum Cue
Week 25: Timing
Week 26: Creating Space
Week 27: Hand Behind the Neck
Week 28: The Sacrum Seesaw
Week 29: Contracting the Accordion
Week 30: Move Before You Don't Move
Week 31: Guiding the Sitz Bones
Week 32: Toothpicks Cue
Week 33: The Body Scan to Increase Focus
Week 34: Umbrella Breathing
Week 35: Lighter Springs
Week 36: Sinking Low Back in Planks
Week 37: Inserting Pauses
Week 38: Try a Wide Base of Support
Week 39: Over Retracting the Shoulders
Week 40: Core Control in Prone/Extension
Week 41: Try a Unilateral Version
Week 42: Try a Narrow Base of Support
Week 43: Lengthening Your Four Sides
Week 44: Challenging but Doable
Week 45: Let Your Shoulders Move
Week 46: Directing Movement With the Knees
Week 47: Improve Your Balance in Standing Exercises
Week 48: Using Instability to Challenge Balance
Week 49: The Change Game
Week 50: Shoulders Elevate During Extension Exercises
Week 51: Leading With Your Elbows
Week 52: Breathing with the Ball

Week 1: Locking Your Knees

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