"MOBILITY - STABILITY - ENDURANCE"
PilogaFit exercise class structure and process
The exercises are always safe, low impact but continuously core focused for the one hour.
You always progress at a level that suits you on the day. You choose your intensity.
Classes are therefore always suitable for complete beginners, with suggested adaptions.
This mixed ability approach, will help any age or ability, benefit from their comfort zone as capacity is deveoped.
The focus is on your core stablising muscles rather than gross movement.
It's all about mastering good technique, posture and movement.
It is definitely not about over stretching or pounding your joints/spine with harmful compression. Poor form promotes muscle and movement imbalances and injury. see Muscle imbalance.
So it's "Mobility, Stability, then Endurance" Following Dr Stuart McGill - Science based exercises.
Please try to arrive early to settle in and become focused/mindful
Dynamic mobility warm up - 10 mimutes
Core exercise with individual adaptions - 40 minutes
Mobility cool downs - 10 minutes
Please bring an exercise mat
The Connect Centre, Chamberlain Street BA5 2BE
Every Monday 5.30 - 6.30pm
Every Thursday 9.30 - 10.30am
If you would like to start either of these classes in the Connect Centre, please first contact PilogaFit -
Mondays 12.45 - 1.45pm starts 4th March
Please see below for NEW PilogaFit standing class
St Thomas Church Hall, St Thomas Street BA5 2UZ
Every Wednesday 5.30 - 6.30pm Start now
SS&L Buiding, Portway Avenue BA5 2QF
Every Friday 12.15 - 1.15pm Start now
Wedmore Village Hall Cheddar Road BS28 4EQ
Wednesday 9.00 to 10.00am. Starting 24th April
New class Standing Postures only (No need to bring a mat) Please see below
Every Wednesday 10.30 - 11.30am
If you would like to start the Wedmore 10.30 - 11.30 class, please first contact PilogaFit -
NEW PilogaFit - Standing Postures only -
with elastic resistance bands provided
Starting 4th March - Connect Centre WELLS -
Mondays 12.45 - 1.45pm
Starting 24th April - Wedmore Village Hall
Wednesdays 9 - 10pm
All exercises are done standing. (sitting options if required)
soft shoes or no shoes.
So no getting down to the floor in these classes.
No exercise mat required for these classes only.
Includes using Theraband latex free elastic exercise bands.
These top therapy bands are often used in rehabilitation.
Resistance bands are ideal to strengthen and balance the core, spine, hips and shoulders and other joints.
Bands are provided for use during classes to build mobility, stability and endurance.
This class is also Dr Stuart McGill based and therefore suitable for all at different levels and abilities.
Drop in - No need to book
Pay as you go - Just £5 when you attend - Not when you don't !
Please try and arrive 10 minutes early if you can, to settle in.
All classes start on the dot
Just bring an exercise (Yoga) mat & a bottle of water
All classes run through school holidays but closed Bank Hoidays
New PilogaFit - Plus
Strength & Conditioning - Coaching for individuals
For those ready and wishing to progress their Core mobility, stability and endurance fitness to their next level of strength training. This is safe only when any issues of muscle imbalance, poor posture or inappropriate movement patterns have been corrected.
Exercises that involve both sides (bilateral) of the body at the same time, often result in "locking in" and reinforcement of muscular, posture and movement imbalances.
Here is a good quote from physical therapist Gray Cook -
"Never add strength to dysfunction."
Gray is disputing the poor idea that all one needs to do is work harder or get stronger and all of the problem areas will be corrected.
He's criticizing this harmful notion and tells you not to do it!
Often, simply getting stronger means your imbalances and dysfunctions will get worse!
You may be stronger, but at what price did that strength come?
Focus on the next McGill phase, building super strength, only when good technique and endurance has been mastered.
Options are available for individuals who may wish to choose more aerobic and high intensity interval training or working with appropriate weights. The HIIT components should be of short duration.
So with coaching choose your own level of intensity/resistance.
Technique is paramount, as is safe exercise selection and progressions.
For individuals and small groups -
PilogaFit - Plus
Strength & Conditioning
MON 5.30 - 6.30pm
THUR 9.30 - 10.30am
St Thomas Church Hall
WED 5.30 - 6.30pm
Fri 12.15 -1.15pm
WEDMORE Village Hall
WED 10.30 - 11.30am
Strength & Conditioning options