SERIES CORE FLOW™
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Series Core Flow™ is a 30-minute training program for all fitness levels and ages. It fuses the elements of Pilates, functional mobility training and high-intensity training.
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Total-body warm-up
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Four rounds using moves from Pilates, functional mobility techniques and plyo-/isometric elements
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Core challenge
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Cool-down to relax the mind and body
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Photo by Matthew Henry from Burst
PILATES ELEMENT
We focus on mental and physical health. Pilates was developed by German-born Joseph Pilates, who believed that mental and physical health were closely connected. His method was influenced by western forms of exercise, including gymnastics, boxing and Greco-Roman wrestling.
SIX CORE PRINCIPLES
CONCENTRATION: The way you do the exercise is more important than the exercise itself. Full attention and commitment will achieve maximum value.
CONTROL: 'Contrology' is based on total muscular control with conscious, deliberate movements powered by the mind.
CENTER(ING): To control your body you must have a starting point - the center, sometimes referred to as the 'powerhouse' (area between the lower ribs and pubic bone). All Pilates movements start in the center and move outwards.
FLOW: Fluidity, grace and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Physical energy exerted from the center should coordinate movements of the extremities.
PRECISION: This is an essential element for correct Pilates exercises and focuses on perfection. There is an appropriate placement, alignment relative to other body parts and trajectory for each part of the body.
BREATHING: In Pilates we breathe out with the effort and in on the return, increasing the intake of oxygen and the circulation of this oxygenated blood to every part of the body. Proper full inhalation and complete exhalation are key.​
FUNCTIONAL MOBILITY TRAINING: WE FOCUS ON DAILY LIFE
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. Plato
Mobility refers to our ability to move a limb through its full range of motion, without stress on the body. This should not be confused with flexibility, which is dependent on the length and range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.
Every day we use a sequence of functional, primal movement patterns without even really thinking about it. These movements began when we were hunting and gathering our food to survive.
Today life is pretty easy and we have become "lazy". In many cases we have lost the ability to perform simple movements properly, leading to decreased mobility and a higher risk of injuries as we get older.
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Mobility training helps to improve mobility in all or a single joint. It can assist in correcting posture and improve our body awareness, reducing the potential for imbalances and thus the risk of injuries.
HIIT ELEMENT: PLYO- AND ISOMETRIC MOVES ADD INTENSITY ​
Plyometric exercises (e.g., hops and jumps) allow us to exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). The combination of stretching and contracting muscles explosively uses more energy than a normal strength workout.
Isometric exercises (such as planks and bridges) complement the plyometric element of our program, asking our bodies to maintain static positions and muscle contractions for longer periods of time. Muscles tighten without any changes to length and joints don't move, thus improving strength and stabilization.
A SEAMLESS SERIES OF FLOWING MOVES KEEP THE BODY CHALLENGED
A smoothly continuous series of exercises ensures that muscles are stimulated in different ways for the entire 30 minutes. We flow from one exercise to the next, creating fluid sequences and transitions. We make the most of each movement and transition, demanding attention and focus and eliminating boredom.
