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01/2025 Swimming Barista’s Conditioning & Recovery

    [shoulder opening]

  • shoulder flexion at various angles (from wide-angle stretch to puppy parallel)
  • reverse table arms
  • shoulder extension
  • supine arm openings and circles
  • supine overhead arm flexion

    • [spine assessment]

  • cat-table-cow
  • shell stretch

    • [pelvic assessment]

  • pelvic curl
  • alternating leg lifts
  • ab/ob curls

    • [spinal articulation]

  • roll up
  • spine stretch-saw
  • butterfly upright-roll down

    • [core series]

  • 100 prep
  • single leg stretch
  • criss-cross
  • frog

    • [side, back]

  • side leg pulls
  • back extensions
  • sphinx
  • or
  • double leg kick
  • swimming
  • leg pull front
  • one leg kick

    • [rolling integration]

  • roll back
  • roll over
02/2025 Swimmer's Pilates

    [warm up]

  • reverse t.t. arms
  • pelvic curls
  • reverse t.t. (progression towards leg pull back)
  • 100 broken down into double t.t., legs extended to 90°, ab/ob curls
  • single leg stretch, criss-cross oblique activation
  • double leg stretch

    • [leg work]

  • supine adductor stretch, one-leg circles with band

    • [spine work]

  • roll back, roll up to spine stretch, roll over
  • arm openings and circles

    • [back extensions]

  • back extension, one leg kick, swimming variations (lying down, kneeling)

    • [finishing poses]

  • leg pull front
  • side leg pull
  • side bends
03/2025 Recently Revised Routine
  • all over rolling (척추 분절 운동)
  • cat-cow (neutral 찾기)
  • shell (hip hinge + 견갑 full mobility 체크)
  • wheel (수축된 목 release)
  • supine twists with arm circles (팔 strings stretch)
  • dolphin (다른 강력한 목 release)
  • puppy (thoracic, 견갑 mobility for dog 찾기)
  • dog (full spine 길이 측정)

    • ______

  • reverse t.t. arms + arm extension
  • pelvic curl
  • reverse t.t. (challenge)

    • ______

  • short butterfly
  • frog squat
  • wide f.f.

    • ______

  • traditional lunges
  • wide runners' stretch
  • pyramids (standing leg integration)

    • ______

  • sphinx-swan dive prep (w/ magic circle?)
  • side leg pull
  • 100 preps (w/ magic circle?)
  • front leg pull

    • ______

  • roll back → bug → straddle
04/2025 Daily Hitters
  • supine twists w. arm circles
  • 90/90
  • dorsi work, narrow f.f.
  • active hanu
  • butterfly
  • slow frog squat
  • wide f.f.
  • shell

    • ______

  • arm series (ext, gomuk, flex, eagle)
  • reverse t.t. arms
  • dog, dolphin

    • ______

  • cat-cow
  • pelvic curl
  • ab/ob curls
  • 100 preps
  • mermaids to side leg pulls
  • back ext (sphix to swan dive prep)
  • breaststroke (scapular movement)
  • leg pull back
  • glute med activation

    • ______

    Pilates Strength Challenge Poses

  • teaser
  • leg pull front
  • leg pull back
  • breaststroke
  • criss-cross
  • push-up
05/2025 Revised Daily Hitters
  • supine arm openings + arm circles
  • dumb waiter w. bands
  • 90/90 mermaids, w. twist, seated mermaids
  • cobra
  • shell (w. twist or improved QL stretch)
  • butterfly
  • active hanu
  • dorsi work to narrow f.f.
  • slow frog squat to wide f.f. (against wall - Iyengar)
  • roll down w. straight legs (balance check - Pilates)

    • ______

    상체

  • cat-cow
  • arm work (ext, gomuk, flex, eagle)
  • dolphin, dog, puppy (공부 필요), wheel

    • ______

  • reverse t.t. arms, reverse t.t. (study front leg pull prep variations)
  • pelvic curl (like an upside-down bow)
  • ab/ob curls
  • 100 prep (upside-down spine stretch)
  • side leg pull (study variations)
  • sphinx/swan dive prep (needs further study)
  • TYA (to study)
  • leg pull back
  • gm activation w. band

    • ______

  • roll back → bug → straddle (challenge)
06/2025 CARs and DUO focus

    series #1

  • arm openings and circles (sternum away from the stretched shoulder?)
  • arm overhead flexion
  • arm extension (as if pushing weight through the armpit sides of the chest?)
  • dumb waiter with band (pushing the lower scapula and T8 toward the front body?)
  • 90/90 legs with mermaids upper body (fixed hip to stretched armpit to palm, in the longest curve)

    • series #2

  • sphinx (dorsal arch to pubic bone, to sternum, to forehead; pubic bone to xiphoid process; crown to xiphoid)
  • cobra (push more weight backward and forward)
  • cow (pubic bone to xiphoid process, to upper sternum, to forehead; crown to xiphoid)
  • puppy (same duo logic throughout)
  • dolphin (refer to plank duo lines)
  • dog (study and add arm duo lines)

    • series #3

  • lunges (dorsal to pubic, to upper sternum, to forehead; crown to xiphoid, to lesser trochanter, to tibial notch)
  • pigeons (from arch to bent knee to outer hip; from crown to sit bones—imagine suspending the longest elastics around them)
  • wall work (breathing w. arms up [diaphragm and pelvic dome apposition], fig 4, bug, straddle, single-leg bridges hamstring activation, walking with reciprocal hip internal and external rotation)
  • gomuk (cf. pigeon duo lines)
  • bridge (dorsal to pubic, to upper sternum, to forehead; crown to xyphoid, to lesser trochanter, to tibial notch; palm to pubic bone; trace forward through lower thighs)
  • tactical frog (cf. pigeon/gomuk duo lines)
  • slow frog squat (tripod feet; resisting elastic bands around lower thighs to feet, lower knees to sit bones, crown to coccyx)

    • series #4

  • shell (upper body of toes-to-bar, coccyx to crown--tracing the longest curve; lower body: longest elastics from upper knees to heels, tibial notches to sit bones)
  • narrow f.f. (same pattern throughout)
  • wide f.f. (same imagination, engagement throughout)