VIRTUAL

ONLINE CLASS

BEGINNING Strength Training with Sherri

BEGINNING strength training. Start here to begin our Virtual Exercise Classes.

Gather your PROPS: View our PROPS video on YouTube and see the list of LINKS by scrolling down on this webpage.

• Broomstick, Cane or 4 foot dowel (needs rubber stoppers on end if used on hard floor)

• 6 foot Dog Leash or Yoga Strap

• TheraBand (1 Medium/Heavy and 1 Medium Light)

• Resistance Loop for use around your ankles for hip strengthening

• 8" Firm Air-filled Ball (can be a padded soccer ball or gerdy ball) or 2 bath towels rolled

• Foam Roller (6x36")

• Sturdy box, laundry basked, milk crate no larger than 12"x12"

• Weights: Water Bottles, Soup Cans, Bags of Sugar/Rice/Beans/Flour (wrapped in plastic)

Register Online! or call 318-450-1747

VIRTUAL

ONLINE CLASS

Bone-Safe Pilates Mat

INTERMEDIATE Bone-Safe Pilates Mat exercise class using different PROPS each week. Michele will incorporate fun, creative exercsies and transitions to keep you engaged, interested and challenged! Safe for osteoporosis or osteopenia. We recommend that you attend Dr. Sherri's BEGINNING Strength Training Class to meet with her before joining the intermediate or advanced classes.

Call to register for more information or if you're new to our studio. Drop in $15 or $60 for a 5-Pack of sessions. Unlimited Monthly Mat Class Pass + Video Library Access $99

Prepare for the classes by viewing this video for gathering the PROPS you will need and see the list of LINKS by scrolling down on this webpage!

Register Online! or call for more information 318-450-1747

VIRTUAL

ONLINE CLASS

Bone-Building

Pilates Mat

ADVANCED level exercise class. Safe for osteoporosis or osteopenia. Focus on proper weight lifting techniques, dynamic balance, posture, leg strength, core control, thoracic extension, and bone-building weight training exercises to target the hips and spinal vertebrae. Standing exercises and Pilates Mat exercises. We recommend that you attend Dr. Sherri's BEGINNING Strength Training Class to meet with her before joining the intermediate or advanced classes.

Gather your PROPS: View our PROPS video on YouTube and see the list of LINKS by scrolling down on this webpage.

• Broomstick, Cane or 4 foot dowel (needs rubber stoppers on end if used on hard floor)

• Sturdy box, laundry basked, milk crate (no wider or longer than 12")

• Barbell and weight plates (to replace the box when you can lift 40#)

• Weights: Dumbbells or Water Bottles, Soup Cans, Bags of Sugar/Rice/Beans/Flour (wrapped in plastic)

• Yoga Strap, Bathrobe Belt, or 6 Foot Dog Leash

• TheraBand (1 Medium/Heavy and 1 Medium Light)

• 8" Air-filled Ball (can be a padded soccer ball) or 2 Rolled Bath Towels

• Occasionally: Resistance Loop for use around your ankles for hip strengthening

• Occasionally: Foam Roller (6x36")

Call to register for more information or if you're new to our studio. Drop in $15 or $60 for a 5-Pack of sessions. Unlimited Monthly Mat Class Pass + Video Library Access $99

View Bone-Safe Lifting Techniques on YouTube prior to taking this class.

Register Online! or call 318-450-1747

LINKS to PROPS for CLASSES

ONLINE PROPS

See list below...

LINKS to supplies you will need for classes (please use what you have on hand):

• Tablet/iPhone Stand (You will want the larger iPad Stand even for an iPhone) FYI: A laptop is the better than an iPad for viewing exercise classes: Amazon

• 48" x 1" Poplar Raw Wood Dowel (or use a broomstick): Home Depot

• Rubber Stoppers for the Dowel (needed if you are on hardwood or tile floors): Home Depot

• Box for Lifting Weights (No larger than 12x12x12" in height width or length):

• Walmart
• Walmart
• Lowes
• Staples

• 8" Ball for Thoracic Extension

• Best Quality: Yamuna Silver Ball Very high quality thick ball

• Good Quality: OPTP Red Balls for Body Work - Intermediate Medium 17cm

• Ball Pump: Amazon

• Therabands:

• Beginner (GREEN)

• Intermediate (BLUE)

• Resistance Loops:

• Simply Fit Set of 5

• 8lb Weighted Bar with Resistance Tubing: Amazon (use this until you are ready for a barbell)

• Pilates Mat:

• High Quality

• Affordable

Later, when you are ready for the Barbell: (5 foot barbells are hard to find in brick & mortar stores, but take up less space than a 6 or 7 foot standard barbell)

• Chrome 5 foot 25# 2" diameter Barbell Walmart

• Chrome 5 ft 25# 2" diameter Barbell (This one is sometimes out of stock): Amazon

• Black 5 ft 25# 2" diameter Barbell Amazon

• Barbell Clamps (you will need a pair): Dark Iron Fitness Barbell Clamps, 2 Inch - Adjustable Weight Clamps for Barbell - Amazon

• Rubber Bumper Coated Weights: (You can usually get these cheaper onsite at Play it Again Sports or any used sporting goods store. The Rubber Coated weights are harder to find. I use the rubber coated ones so that I don't damage my wood floors. If you don't need rubber coated, the metal weight sets are easier to find and less expensive.

• Rubber coated 4-pair light set with 2" Center Hole: 0.5lb, 1.25lb, 2.5 lb, 5.0 lb set Amazon

• Rubber Coated 3-pair light set: 1.25, 2.5, 5.lb set with 2" Center Hole (no 10 lbs included) Amazon

• Rubber coated 4-pair heavier set with 2" Center Hole: 1.25lb, 2.5 lb, 5.0 lb, 10 lb set Amazon

• Rubber Coated 10 lb PAIR with 2" Center Hole, 9" diameter $44.99Amazon

• Rubber Coated 10 lb PAIR with 2" Center Hole, 9.4" diameter $46.99 Amazon

• Rubber Coated 25 lb SINGLE plate $41.99 x 2 (you will need 2) Amazon (these are 12" in diameter...beware of ordering the less expensive plates as they are 17-18" in diameter))

• Rubber Coated 25 lb PAIR Amazon $79 with $20 off coupon (these are 12" in diameter...beware of ordering the less expensive plates as they are 17-18" in diameter)

• Wrist Weights 1 lb x 2 For going up very gradually on the barbell weight: Amazon

•Barbell Racks for Back Squats:

• Adjustable Squat Rack 40-66" Amazon (always check price + shipping to compare total cost)

IMPACT TRAINING:

• Step Platform with adjustable 4", 6" 8" Risers: Amazon

SPINE ELONGATION for Scoliosis, Kyphosis and Shoulder Overhead Stretching:

• Pull Up Bar for Doorway (fits doorframe thickness from 4.7"-7.5"): Amazon

OPTIONAL for Intermediate or All Levels Classes:

• Square Foam Balance Pad: Amazon

• Magic Circle: Amazon or www.Pilates.com

• Foam Roller 6x 36": Amazon

• Weight Lifting Hooks for Aid with Hand/Thumb Arthritis or Weak Grip: Amazon