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WoW™ Anytime – Series 18
£67.00
WoW™ Anytime is a course of 6 Pilates classes for you to complete at your own pace – In Your Own Time.
All the classes are Level 1 but the challenge and intensity gradually increases through the course to keep you learning and developing all the time. You can, however, complete the workouts in any order.
The WoW™ format gives more time for detailed explanations, hints and tips to develop your understanding of the Pilates method and improve your performance.
Start the program at any time
Registered customers keep access to this product for 42 days after purchase.
WoW™ – Anytime (Series 18)
WoW™ Workouts is a course of 6 Pilates classes for you to complete at your own pace – In Your Own Time.
All the classes are Level 1 but the challenge and intensity gradually increases through the course to keep you learning and developing all the time.
In WoW™ Series 18 the warm-up and stretch section has been integrated into the main workout so that the whole class flows non-stop from beginning to end.
Feedback & Support
Even though you are doing these workouts in your own time that doesn’t mean that you’re on your own – we are always here to answer questions about the exercises.
We are eager to hear your feedback on each class – tell us how much (or little) you enjoyed it, what was difficult for you, what was easy, what you would like to do more of.
Let us know how the program works for you – how many times you do each class, what your routine is to make sure that you stay on track.
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WoW™ – Anytime (Series 18)
WoW™ Workouts is a course of 6 Pilates classes for you to complete at your own pace – In Your Own Time.
All the classes are Level 1 but the challenge and intensity gradually increases through the course to keep you learning and developing all the time.
In WoW™ Series 18 the warm-up and stretch section has been integrated into the main workout so that the whole class flows non-stop from beginning to end.
Preparation
Warm-Ups & Pre-Stretches
All the warm-up exercises and pre-stretches needed to prepare yourself for a Pilates workout to be effective and safe.
Including:
- Arm Circles
- Lateral/IT Band Stretch
- Psoas Stretch
- Quad Stretch
- Lateral Core Control
- Hamstring Stretch
- Piriformis Stretch
Workout of the Week
Workout 1
WoW™ Workout 1
For WoW™ Series 18 you will need; a dining-style chair; a scarf; a small, folded towel; your usual head cushion and a block (or hardback book 1-2 inches thick). This week there a little bit of everything to get you started plus some extra glutei work.
Program
- Standing Rotation
- Lateral Flexion
- Roll Down
- Balance (eyes closed)
- Kneeling Thoracic Rotation
- World’s Greatest Stretch
- Preparation for Swimming
- Lat Shoulder Stretch
- Lumbar Stretch
- Cat Stretch
- Shoulder Squeezes
- Swan Dive
- Cobra
- Glute Activation
- Side Kick
- Single Leg Raises
- Saw
- Partial RollBack
- Pelvic Tilt & Bridge
- Glute Bridge, Heels on Chair
- PAC w/ Rotation
- Preparation
- Toe Dips
- Push Ups
Workout 2
WoW™ Workout 2
Workout 2 tests your core stamina with a sequence of PAC, Toe Dips and Single Leg Stretch – phew. There’s also plenty of side-lying work to test the outer- and inner-thighs.
Program
-
-
- Roll Down
- Lateral Stretch
- Standing Rotation
- Balance (eyes closed)
- Kneeling Thoracic Rotation
- World’s Greatest Stretch
- Preparation for Swimming (Hip Abduction)
- Shoulder Stretch w/ Chair
- Lumbar Stretch
- Cat Stretch
- Swan Dive
- Cobra with Scarf
- Glute Activation
- Side Kick
- Single Leg Raises w/ Pulses
- PAC
- Preparation
- Toe Dips
- Single Leg Stretch
- PushUps
-
Workout 3
WoW™ Workout 3
Workout 3 is all about the hips as many of us have hips that are too tight. There’s a new stretch specifically for the hips – Frog Stretch – and you’ll need an extra cushion to do it. There are trusty hip exercises like Clams and One Leg Circles too so when you repeat the Frog Stretch at the end of the session look for changes in how your hips feel.
Program
-
-
- Roll Down
- Lateral Flexion
- Standing Rotation
- Balance (eyes closed)
- World’s Greatest Stretch
- Lumbar Stretch
- Cat Stretch
- Preparation for Swimming
- Frog Stretch
- Swan Dive
- Shoulder Strength with Scarf
- Clams
- Side Kick
- Hamstring & Lateral Hamstring Stretch
- Million Dollar Roll
- One Leg Circle
- PAC w/ Rotation
- Partial RollBack
-
Workout 4
WoW™ Workout 4
Last time the focus was Hips this time it’s Shoulders – and what a cornucopia of Shoulder exercises we have for you here. Lots of strength and mobility work to help keep your shoulders in top shape. Notice how they feel before and after – and let Mary know what you notice.
Program
-
-
- Shoulder Circles
- Roll Down
- Lateral Stretch
- Standing Rotation
- Balance (eyes closed)
- Hip Flexor Stretch w/ Extension
- World’s Greatest Stretch
- Preparation for Swimming Hip Abduction
- Lumbar Stretch
- Cat Stretch
- Shoulder Strength with Chair
- Swan Dive
- Cobra with Scarf
- Shoulder Taps
- Shoulder Blade Elevation & Depression
- Shoulder Stretch All-Fours
- Clams
- Side Kick
- Side Leg Raises
- Partial RollBack w/ Rotation
- PAC w/ Rotation
- Preparation
- Shoulder Blade Retraction & Protraction
- Push Ups
-
Workout 5
WoW™ Workout 5
The last two workouts have had their focus on specific areas; shoulders and hips, this time we’re back to all-body action. Once again, notice how your shoulders feel in Cobra and how your hips feel in Frog Stretch at the end of the session.
Program
-
-
- Roll Down
- Lateral Stretch
- Balance (eyes closed)
- Roll Down Push Ups
- Hip Flexor Stretch w/ Extension
- World’s Greatest Stretch
- Preparation for Swimming
- Lumbar Stretch
- Cat Stretch
- Swan Dive
- Cobra w/ Crucifix
- Glute Activation
- Side Kick
- Side Leg Raises
- Thoracic Rotation
- Seated Rotation
- Saw
- Partial RollBack w/ Rotation
- Knee Sways
- PAC
- The Hundred
- Pelvic Tilt
- Shoulder Bridge
- Frog Stretch
-
Workout 6
WoW™ Workout 6
It’s the last week of term so your final Workout Of the Week draws all the elements together. How are your shoulders and hips? Have you noticed changes as you have been working through the workouts? Tell Mary.
Program
-
-
- Roll Down
- Lateral Stretch
- Balance (eyes closed)
- Lumbar Stretch
- Cat Stretch
- Kneeling Thoracic Rotation
- World’s Greatest Stretch
- Shoulder/Lats Stretch w/ Chair
- Swan Dive
- Swimming with Scarf
- Glute Activation
- Side Kick
- Side Leg Raises, Single, Double, Hold
- Saw
- Partial RollBack
- PAC
- Toe Dips
- Single Leg Stretch – Prep
- Preparation for Swimming
-
Feedback & Support
Even though you are doing these workouts in your own time that doesn’t mean that you’re on your own – we are always here to answer questions about the exercises.
We are eager to hear your feedback on each class – tell us how much (or little) you enjoyed it, what was difficult for you, what was easy, what you would like to do more of.
Let us know how the program works for you – how many times you do each class, what your routine is to make sure that you stay on track.
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