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Monterey Recreation Centre

Monterey Movement Masterclass

MONDAY: Reciprocating Relationships Between Exercise and Systems of the Body. Learn why exercise is a good stress, but still a stress for the body; how to find the ‘Goldilocks’ range of exercise to help improve digestion, immunity, cardio-vascular, and the nervous system and how they in return help you exercise better. The exercises will be mostly dynamic stretches and holds.

TUESDAY: Curiosity Homework. Videos (link below) on how better breathing mechanics will help with weight loss, improve digestion and water filtration, decrease inflammation, and calm the body into a healing state.

WEDESDAY: Foot to Core Sequencing for Better Balance. The foot is the only contact point between the body and the ground which means this complex structure is the neurological and physiological gateways which influence ground force and how          we stabilize. The exercises will be designed to stimulate the core and pelvic floor muscles.

THURSDAY: Curiosity Homework. Videos on foot exercises to improve walking mechanics and why the way we sense gravity affects the whole body, including core and glute strength. (Video link below).

FRIDAY: Positioning for Posture, Strength, and Rejuvenation. One part of the body should be able to open and relax as the other compresses and vice versa which keeps the body working well. Learn what it feels like to inhibit a muscle and then turn up the power depending on your position. Exercises are mainly strength based to turn up muscle activation or to relax overactive muscles.

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Greenglade Community Center

Weeklong Pilates Bootcamp

If you want to read more on Pilates, these books provide lots of value but may not have enough modifications for some.

  1. A Pilates’ Primer: The Millennium Edition by Joseph Pilates
  2. The Pilates Body by Brooke Siler

Day 1: Breathing

·       Manage inside of you; self-regulation
vs self-stimulation; gravitational forces

·       positionà loadà breathà move; ribs move; neck issues are breathing issues

·       Diaphragm takes signals from limbs
and jaw; fluid movement; Left & Right

·       Expansion is anti-aging; joints decompress; compression mechanics

·       Inspire & expire; nourish; air moves into back lungs


1.       Can you feel yourself expand? It is important to improve sense of
expansion for any treatment or strength program to work.

2.       Do you sense the strength you
achieve from breath work? Where? 
Regulating power & emotions by sensing breath. Scoliosis increases with poor mechanics.

3.       You won’t succeed in a strength or
abdominal program if you don’t breathe well. 
Muscles and tissue need blood flow, oxygen, and removal of acid.


Warm Up:         

1. Side-lying Breathing

2. Puppy Breathing for Pooch Belly

3. Feet on Wall with 1 Arm Reach

Pelvic Tilt: lengthen spine


Mini Sit-Up à Belly Lift Cat à Mini Roll Back


Flight à Breast Stroke Prepà Hand to Head


Rib Pressà Side Plank Prepà Rainbow Arm


Bicycle Turn àSpine Rotateà1 leg Table Top


Wall Bear àQuadruped Arm à1 Hand Bear

Explore More:

Zac Cupples explains why some people have a pooch belly even after weight

loss because they don’t have dynamic movement on the inside.


Bill Hartman describes why different breathing techniques matter depending on if you are over or under-using superficial abs.

Day 2: Stability vs Mobility

·      Front of body moves you; spinal
extension means no control; natural laws of movement

·      Must go back before going forward;
trigger falling muscles; gain sense of back body

·      Left helps right; ribs help
shoulders; legs help spine

·      Locked up is not stability; need
space to move into; stuck in end ranges and can’t get out

·      Mobility needs control; soft tissue
damage; responsibility & more neural control


1.     Head Nod vs Neck Shear: What does bringing head and neck bones back into alignment correctly change for you?

2.     Pelvic Tilt vs Spinal Flexion: Pelvic tilt moves pelvic floor; spinal flexion changes disks.

3.     Left helps Right: How is one side being stable help the other side with more mobility?



1. Scissor Slides

2. Upper Body Rotation with Hands

3. Side Lying Feet on Wall


Pelvic Tilt:     SI joint moves

Bridge Prep
àBridgeà Lift Prep


CowàBreast StrokePrepàScorpion


ElbowPlankàSidePlank à Push


BicycleTurn àLeg TurnsàTable Top


Belly Liftà1 Hand LiftàRoll Back  


Explore More:

An introduction to understanding how
you ‘move into’ your left or right body. Great exercises too!


Great article on the difference and
interplay between joints with mobility or stability with loading.

  1. CONCENTATE on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value. 
  2. CENTERING yourself helps regulate yourself. The way your internal organs organize while you breath and move affects the muscles.
  3. BREATHING is the first act of life, and the last. Lazy breathing converts the lungs into a cemetery for the deposition of diseased, dying, and dead germs. Squeeze every atom of air from your lungs until they are free of air and act as a vacuum to refill with fresh air.
  4. CONTROL your body so there are no sloppy or jerky movements.
  5. PRECISION reflects grace of movement in your everyday life. 
  6. FLOW is the natural law of all movement.
  7. ISOLATION helps small, deep  muscles work with the bigger, superficial ones. The more you focus on the big muscles, the weaker the small ones become.
  8. ROUTINE helps you master your goals. The body if very adaptable to change if you want it.

All humans have a particular patterning embedded in them because of the asymmetry inside of them. When we start to mismanage this, the outside of us becomes asymmetrical. We then start to stand heavier on one foot, twist one way, tilt head, etc. Here is a link to keep the neurologically lazy muscles from going offline completely. Keep a little bit of this alive everyday and you will be fine. Apply it to all our exercises and you will thrive. 

How you place bones will either power you up or power you down. Do not do exercises without sensing what the goal is. Find the right position then use the muscle you acquired. 

PRI Left AIC Right BC Beginner Example Program


Click HERE to download Walking Pole Program 1 from the Postural Restoration Institute

This exercise is to train the body to: *Sense back of left lungs

*Stay to left longer as bring right leg forward (delay in gait)

*Strengthen left pelvic floor & diaphragm

*Gain sense of foot in front of body with heel first (not leading with head)


Panorama Recreation Logo

Greenglade Community Center

Weeklong Pilates Bootcamp

Download the Handout HERE

We will learn the 5 most effective Pilates exercises.

Download the Intro Concepts HERE

You will learn techniques to improve the Fab 5 exercises.

Learn variations to make exercises suit you for the day or the level.

‘Take your exercise off the mat’ and discover how your body is adapting.


Pelvic Floor with Squats

Pain during exercise or positions can be an easy fix. It may even help your SI joint or tennis elbow pain.