CHAIR WORKOUT LA MICHAEL AND TON

Presented by Michael Fritzke and Ton Voogt

contact@zenirgy.com

OVERVIEW
This workout is inspired by the small combinations that J oseph Pilates used to put together for his
students. We created small combinations or exercise blocks that can stand alone, or you can combine
the blocks and create a full chair workout. Creating exercise blocks that stand on their own can be very
useful during private sessions or group classes that use multiple pieces of equipment at the same time or
that use the trainings principle of interval training.

Footwork
Pilates stance
Arches
Heels
Tendon stretch
Pull up (heels)
Side pull up
Prone press down two arms
Swan
Swan dive
Grasshopper
Horseback
Tendon stretch variation

Push down (with arm variations)
Push up (build up with right arm)
Push down with one arm (inside arm)
Push down (with leg variations)
Push up (build up with left arm)
Push down with one arm (inside arm)
Prone one arm press down side (right arm)
Kneeling Cat stretch
Prone one arm press down side (left arm)

Push down with one arm (outside arm; left arm)
Mermaid (basic normal and with rotation - right hand on pedal)
Teaser twist (right hand on pedal)
Sitting twist (right hand on pedal)
Teaser
Sitting twist (left hand on pedal)
Teaser twist (left hand on pedal)
Mermaid (basic normal and with rotation - left hand on pedal)
Push down with one arm (outside arm; right arm)

Low frog
low frog and take leg off
low frog and take leg off extend to side
Parallel heels
Parallel heels and crunch
Shoulder bridge
Spine stretch forward
Please remember to submit your session evaluation with Core-Apps. We value your feedback!





Sitting arm press
Leg pull with kicks
Lying Lat pull
Control balance
Roll over stretch
Flying eagle
Childs pose

J oes combo
Bent leg press down
Going up front
Going up side
Tendon stretch
Pull up
Pull up one arm
Going up side
Going up front
Bent leg press down

Bibliography for the Continuing Education workshops with Michael Fritzke and Ton Voogt:
Pilates Certification program with Romana Kryzanowska
Pilates Teacher Training Certification program Romana Kryzanowska
Pilates Archival photos and videos from Romana Kryzanowska, Mary Bowen, Carola Trier, Eve Gentry
and others
Your Health, J oseph H. Pilates
Return To Life Through Contrology, J oseph H. Pilates
Rule of the Bones, Bruce King
Body dynamics, Eleonor Metheny
On-going personal study and workshops with the Pilates Elders and/or their protgs
On-going personal study and workshops of other modalities
Anatomy Trains, Thomas W. Myers
Dynamic Alignment through Imagery, Eric Franklin
Pelvic Power, Eric Franklin
Anatomy of Movement, Blandine Calais-Germain
Anatomy of Movement exercises, Blandine Calais-Germain
Pilates for Hip and Knee Syndromes and Arthroplasties, Beth A. Kaplanek, Brett Levine, William L. J affe
Meridian Exercises, Shizuto Masunaga, translated by Stephan Brown
Pilates TRIADBALL Manual, Michael Fritzke & Ton Voogt
Clinical Exercise Specialist Manual, ACE
Dance Injuries, Daniel D. Arnheim
Zen ShiatsuHow to harmonize Yin and Yang for better health, Shizuto Masunaga with Wataru Ohashi
Do-it-yourself Shiatsuhow to perform the ancient Japanese art of Acupuncture without needles Wataru
Ohashi
Spiraldynamik, Dr. Med. Christian Larsen & Bea Miescher
Spiraldynamik workshops and training, Anna Schrefl

Many of our workouts are available on Pilates Anytime. For a 30-day free trial go to
www.pilatesanytime.com and enter code: 6893EBC
Please remember to submit your session evaluation with Core-Apps. We value your feedback!