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Aspiring Pilates Physio Fitness, Wanaka (2025)

08/10/2025

4-Week Challenge - Week 2 | Day 4
Day 4 is about layering control and strength through the core, hips, and shoulders. These are low-impact but high-benefit movements that support better posture, balance, and total-body coordination.

Today’s Focus: Core, Glutes & Controlled Movement
Complete 2-3 rounds. Move with intention and stay focused on form.

1. Cat-Cow - 10 reps
In 4-point kneel, inhale to lift the chest and tailbone (cow), exhale to round through the spine (cat).
Tip: Use your breath to guide each movement. Move slowly and articulate through the whole spine.

2. Hover Hold - 5 seconds 10 reps
From 4-point kneel, tuck your toes and hover your knees a few inches off the floor, keeping the back flat and core engaged.
Tip: Press through the hands and keep the neck long. Focus on deep abdominal support, not tension in the shoulders.

3. Single Leg Glute Bridge with Leg Straighten - 10 reps per side
Lift into a single leg bridge. Once stable, straighten and bend the lifted leg with control, keeping hips lifted and square.
Tip: Small range is fine. Keep glutes engaged and avoid tipping the pelvis.

4. Dead Bug - 10 reps per side
Lie on your back with arms and legs in tabletop. Extend opposite arm and leg, then return to center and switch.
Tip: Maintain a neutral spine. Move slowly and breathe with each rep.

5. Side Lying Leg Circles - 10 small circles each direction per side
Lie on your side, hips stacked. Lift the top leg and draw small circles forward and backward.
Tip: Keep your core engaged and movement isolated to the hip - avoid rocking through the torso.

These movements challenge your control, not just your strength. They build the foundation that supports all bigger, faster movements later in your training.

Check in below or tag someone who’d love this session.

07/10/2025

4-Week Challenge - Week 2 | Day 3
Today’s session blends hip mobility and targeted glute + core strength. These movements are foundational for improving balance, alignment, and movement efficiency.

Today’s Focus: Hip Control + Glute and Core Strength
Complete 2-3 rounds, focusing on quality and control. Rest as needed.

1. 90/90 Hip Switches - 10 reps total
Sit with both knees bent at 90 degrees in front and behind you. Rotate the knees side to side, switching between each 90/90 position.
Tip: Keep your chest lifted and feet grounded. Move slowly to feel the rotation through the hips.

2. Donkey Kicks - 10 reps per side
From 4-point kneel, bend one knee and lift the foot toward the ceiling, keeping the knee bent. Lower with control.
Tip: Keep hips square and avoid arching the back. Focus on glute engagement.

3. Single Leg Glute Bridge with Leg Taps - 10 reps per side
Lift into a single leg bridge. Tap the lifted leg lightly to the floor, then return to tabletop position.
Tip: Keep the pelvis stable and control the leg movement from your core.

4. Core Leg Extensions - 10 reps per side
From supine with both legs in tabletop, extend one leg out straight and return. Alternate sides.
Tip: Keep your lower back gently connected to the mat and exhale on the extension.

5. Side Lying Leg Lifts - 10 reps per side
Lie on your side with hips stacked. Lift the top leg up with control, then lower.
Tip: Keep the movement slow and avoid rolling the hips back. You should feel it in the side glutes.

Strong hips and glutes support your entire lower body - improving movement, balance, and injury resilience. Stay consistent and controlled through every rep.

Let me know if you’re doing today’s session or tag someone working on hip strength.

06/10/2025

4-Week Challenge - Week 2 | Day 2
We're continuing to build strength on a base of control and mobility. Today’s focus includes spinal mobility, scapular activation, and glute strength - all essential for healthy posture and long-term progress.

Today’s Focus: Spine, Shoulders & Glutes
Complete 2-3 rounds at a controlled pace. Focus on quality of movement over speed.

1. Seated Thoracic Rotations (V-sit reach) - 10 reps per side
Sit with straight legs in a V shape. Reach one arm across the body toward the opposite foot, rotating through the upper back. Return to center and alternate sides.
Tip: Keep the chest lifted and spine long. Avoid collapsing forward.

2. Roll Downs (Half Range) - 10 reps
Start seated tall with arms reaching forward. Slowly roll halfway down, pause, then return to sitting.
Tip: Control the movement from your core. Keep feet grounded and shoulders relaxed.

3. Glute Bridge Marches - 10 reps alternating
Lift into a glute bridge and hold. While maintaining hip stability, alternate lifting one foot off the ground at a time.
Tip: Keep hips level and ribs soft. Focus on control, not height.

4. Prone W Scapular Squeezes - 10-12 reps
Lie face down with arms in a "W" shape beside your torso. Lift your arms and gently squeeze your shoulder blades together, then lower.
Tip: Draw your shoulders down away from your ears and squeeze shoulder blades together

5. Prone Glute Hip Extensions - 8-10 reps per leg
Still lying face down, engage your core and lift one leg off the mat, keeping it straight. Lower with control and alternate sides.
Tip: Focus on using the glute, not the lower back. Keep the hips square and avoid over-lifting.

Small, consistent movements create real change. These foundational exercises set you up for stronger, safer movement in every area of your training.

Let me know how you’re feeling after Day 2 or tag a friend who’s building strength with you.

05/10/2025

4-Week Challenge - Week 2 | Day 1
This week we shift gears - adding strength principles while maintaining mobility. Expect slow, controlled movements that build core connection, hip stability, and body awareness.

Today’s Focus: Mobility + Foundational Strength
Complete 2-3 rounds. Focus on control, breath, and alignment over intensity.

1. Glute Bridges - 10 reps
Lie on your back, knees bent, feet hip-width. Press through your heels to lift the hips, squeezing glutes at the top. Lower with control.
Tip: Keep ribs soft and spine neutral at the top - avoid over-arching the back.

2. Core Leg Lifts - 10 reps per side
From the same position, engage your core and lift one leg at a time to tabletop, then lower. Alternate sides.
Tip: Keep pelvis stable and lower back gently connected to the mat. Move slow.

3. Cat-Cow - 10 reps
In 4-point kneel, inhale to arch (cow), exhale to round (cat).
Tip: Focus on moving through each segment of the spine. Let your breath guide the motion.

4. 4PK Leg Extensions - 10 reps per side
From hands and knees, extend one leg straight back, then return. Keep hips square.
Tip: Option to add opposite arm reach. Maintain control - no swinging.

5. World’s Greatest Stretch - 10 reps per side
From plank step your left foot forward to outside of your left hand, then take your left hand to the ceiling as you exhale, inhale to bring it back under your chest. repeast 10 x then step your left foot back and right foot forward, repeat spine twists on right side.
Tip: Breathe deeply and let the movement feel expansive.

Strength starts with connection. You don’t need speed or load right now - just precision, control, and consistency. This is how we build long-term results.

Let me know if you’re starting Week 2 or tag someone who should join in.

04/10/2025

4-Week Challenge – Mobility Week | Day 7
You made it to Day 7. Today’s session brings everything together - core control, spinal articulation, and deep, supported stretching to reset and restore your body.

Today's Focus: Spinal Mobility + Deep Stretching
Move slowly, breathe deeply, and stay present. Complete 2 rounds (or more if it feels good).

1. Pelvic Tilts – 10–12 reps
Lie on your back with knees bent. Gently tilt your pelvis to flatten your lower back into the mat, then release to neutral.
Tip: Keep the movement small and focus on deep abdominal engagement - not lifting the hips.

2. Spine Curls (Shoulder Bridge) - 10 slow reps
From the pelvic tilt, slowly lift your spine off the mat one vertebra at a time into a bridge position. Roll back down with control.
Tip: Keep knees and feet hip-width apart. Avoid pushing into the low back - lead with the glutes and hamstrings.

3. World’s Greatest Stretch (Back Knee Down) – 10 x per side
From a low lunge, place the opposite hand to the front foot on the floor and rotate your upper body open toward the front knee. Keep the back knee on the floor for support. Bring your arm back under the front leg then exhale opening arm up to the ceiling again
Tip: Reach your top arm to the ceiling and keep the chest open. This stretch targets the hips, thoracic spine, and hamstrings.

4. Pigeon Stretch with Back Extension – Hold 30 seconds upright, 30 seconds relaxed
From a pigeon position, start upright with chest lifted and spine extended. Then gently fold forward and rest.
Tip: Use blocks or cushions under your hips for support if needed. Focus on breath and release in the forward fold.

That’s the end of Mobility Week - and the beginning of a stronger, more connected version of you. Take a moment to notice how your body feels now compared to Day 1.

Rest, recover, and get ready - we start building strength next week.

Let me know how you went this week, or tag a friend who should join from Day 1.

03/10/2025

4-Week Challenge – Mobility Week | Day 6
Today we’re focusing on rotational hip mobility and gentle core activation - perfect for releasing tension in the lower back and hips while improving movement control.

Today's Focus: Hip Rotations & Core Awareness
Aim for 2–3 rounds, moving slowly and with control. This session is subtle but deeply effective.

1. Wide Knee Rocks - 10 reps each side
Lie on your back, knees bent and feet wide apart (mat width or wider). Slowly drop both knees to one side, then bring them back through center to the other side.
Tip: Keep your shoulders grounded and let the hips rotate gently - no forcing range.

2. Supine Figure 4 Stretch - Hold 30-60 seconds per side
Cross one ankle over the opposite thigh and draw the legs toward your chest, holding behind the hamstring.
Tip: Flex the foot of the crossed leg to protect your knee and keep your neck relaxed.

3. Figure 4 Drop to the Side - 6-8 slow breaths per side
From the figure 4 setup, gently let both legs fall toward the side of the bent leg. Return to center and switch sides.
Tip: This adds rotation to the hip and spine — move slowly and let gravity assist.

4. Pelvic Tilts - 10 - 12 reps
Lie on your back, knees bent. Gently tilt your pelvis to flatten your lower back into the mat, then release to neutral.
Tip: Keep the movement small and smooth. Focus on engaging deep core muscles without lifting the hips.

Each of these movements is about quality, not quantity. They're designed to help you build awareness, unlock tight hips, and reconnect with your core - a perfect lead-in to strength training in the coming weeks.

Let me know how you're feeling after Day 6. One more day to go!

02/10/2025

4-Week Challenge – Mobility Week | Day 5
We’re closing out Mobility Week with a focused flow for the hips - an area that gets tight from sitting, walking, running, and just life in general. This short sequence helps release tension through the hip flexors, hamstrings, and deep core connections.

Today's Focus: Hip Stretch Flow (Mat + Optional Cushion)
Work through this flow slowly, holding each position for quality over quantity. Complete 2–3 rounds.

1. Proposal Stretch – 30–60 seconds per side
Start in a low lunge (one knee down, one foot forward), also known as a "proposal" position. Keep the hips square and gently tuck your tail bone under and press forward slightly.
Tip: Keep your front knee over the ankle and tuck the back toes under for more stability.

2. Flow to Hamstring Stretch – 30–60 seconds per side
From the proposal position, shift your hips back, straightening the front leg and reaching your hips toward your back heel.
Tip: Keep the spine long and reach forward over the straight leg - don’t worry if your knee doesn’t fully extend.

3. Flow into Hip Flexor Stretch – 30–60 seconds per side
Return to the proposal lunge and deepen the stretch through the front of the hip by pressing the hips gently forward reaching your arms overhead as you go.
Tip: Engage your glutes slightly on the back leg to protect the lower back and increase the stretch.

4. Add Psoas Stretch (Arm Up) – Hold for 3–5 breaths per side
In your deep lunge, lift the same-side arm as the back leg straight overhead. Reach tall and slightly back to stretch the psoas and front of the body.
Tip: Think length rather than bend. Keep ribs softly down and hips square.

Let this session be a moment to slow down, release, and reflect. You’ve nearly made it through Mobility Week - setting a strong, thoughtful foundation for strength work ahead. Your hips will thank you.

Check in below or tag a friend who needs a good hip release today.

01/10/2025

4-Week Challenge – Mobility Week | Day 4
Today we’re working from a 4-point kneeling position to target the spine, shoulders, hips, and deep core. These movements are gentle but powerful - helping you build coordination, control, and awareness through the whole body.

Today's Focus: Mobility in 4-Point Kneel
Move slowly, stay connected to your breath, and complete 2–3 rounds.

1. Thread the Needle – 10 reps per side
From hands and knees, reach one arm under the body and across to the opposite side, allowing your shoulder and head to lower toward the mat. Then opening that arm all the way up towards the ceiling - 10 reps then return to center and repeat.
Tip: Let your upper back rotate fully but keep your hips steady.

2. Cat-Cow – 10 slow reps
Inhale to arch your back and lift your chest (cow), exhale to round the spine and tuck the chin (cat).
Tip: Move with your breath and focus on full articulation of the spine.

3. Hip Circles – 5 reps per direction, each leg
With one knee bent, lift and gently circle the leg outward, and around behind do 5 in each direction then reverse the direction. Repeat on the other side.
Tip: Keep the movement slow and controlled. Avoid shifting your weight too far side-to-side.

4. Child’s Pose – Hold for 30–60 seconds
Sit your hips back over your heels, arms reaching forward or resting by your sides. Open your knees as far as you need to for comfort ].
Tip: Breathe deeply into the back and sides of your ribcage. Let everything soften.

You’ve made it to Day 4 - well done. These subtle movements build the foundation for mobility, strength, and body control. Keep showing up - the work you’re doing now will support everything that follows.

Let me know how you’re feeling in the comments or tag someone who should try this session.

30/09/2025

4-Week Challenge – Mobility Week | Day 3
Today we’re taking it upright with a standing mobility session. These movements are simple but effective - perfect for waking up your posture, opening up the spine, and improving overall alignment.

Today's Focus: Standing Mobility (no mat needed)
Complete 2–3 rounds. Focus on smooth, controlled movement and steady breathing.

1. Shoulder Squeezes – 10 reps
Stand tall, arms by your sides. Gently squeeze your shoulder blades together, then release.
Tip: Keep your neck relaxed and shoulders down - avoid shrugging.

2. Shoulder Rolls – 10 reps forward, 10 back
Circle your shoulders slowly and with control. Forward first, then reverse.
Tip: Keep the arms relaxed and focus on full range through the shoulder joints.

3. Standing Side Bends – 8 reps per side
Reach one arm overhead and gently lean to the opposite side. Return to center and switch.
Tip: Keep both feet grounded and lengthen through the side body rather than collapsing.

4. Roll Downs with Hanging Rotations – 5–6 reps
Slowly roll down through the spine until your hands reach toward the floor. Once hanging, gently rotate your upper body side to side. Roll back up slowly.
Tip: Keep knees soft and move with your breath. No forcing the stretch - let your upper body hang heavy.

Mobility doesn’t need to be complex to be effective. These simple standing movements can improve posture, reduce stiffness, and set the tone for stronger movement patterns.

Stay consistent and check in below.

29/09/2025

4-Week Challenge – Mobility Week | Day 2
Today we’re moving into the hips, lower back, and deep core with a floor-based mobility flow. These movements are designed to gently release tension, increase flexibility, and build body awareness - essential before we add strength work later in the challenge.

Today's Focus: Supine Mobility (lying on your back)
Complete 2–3 rounds at your own pace. Focus on breathing, control, and ease of movement.

1. Windshield Wipers – 10 reps per side
Lie on your back with knees bent, and feet flat. Gently drop both knees side to side, like windshield wipers.
Tip: Let the hips rotate and keep the shoulders relaxed.

2. Double Knee to Chest – 5–8 slow breaths
Bring both knees toward your chest, hug them tight then gently lower them back down.
Tip: Keep your back flat on the mat and exhale as you draw the knees in.

3. Roll Like a Ball with Figure 8s – 5–6 slow reps
Hug your knees to your chest and gently rock up and down your spine. Once comfortable, trace small figure 8 shapes with your knees to massage the lower back.
Tip: Keep your spine rounded and movement controlled. Avoid rolling onto the neck.

4. Single Knee to Chest – 3–5 breaths per side
Extend one leg on the floor, bring the other knee toward your chest and hold.
Tip: Keep shoulders relaxed and breathe deeply into your belly.

5. Supine QL Stretch (Knee Across Body) – 3–5 breaths per side
Lie on your back, bend one knee and gently guide it across your body. Keep your opposite shoulder grounded.
Tip: This stretch targets the lower back and waist — let gravity do the work, no force.

Restore. Reset. Release.
Mobility Week is about building awareness in your body and laying the groundwork for better movement. Stay consistent — the results build day by day.

Tag a friend to join you and check in below.

28/09/2025

4-Week Challenge Starts Now – Mobility Week | Day 1
We're kicking things off gently but intentionally with seated mobility work — designed to open up tight areas, improve posture, and lay the foundation for strength in the weeks to come.

Today's Focus: Seated Mobility (no equipment needed) NOTE: Video is at 5x speed!!
Take your time, move with control, and focus on how your body feels. Try 2–3 rounds of the following:

1. Seated Side Bends – 10 reps per side
Sit tall with legs crossed or straight out. Reach one arm overhead and lean gently to the opposite side, keeping your spine long. Return to center, switch sides.
Tip: Keep both sit bones grounded and move slowly.

2. Seated Thoracic Rotations – 10 reps per side
Cross your arms over your chest or place hands on your knee and round behind for a little extra rotation. Rotate your upper body to one side, return to center, then to the other side.
Tip: Keep your hips still - the movement should come from your upper back.

3. QL Stretch in Sitting – 5 deep breaths per side
Sit with one leg straight and the other leg bent, foot near the inner thigh. Reach toward the toes of the extended leg, letting your side gently stretch.
Tip: Focus on a diagonal reach to lengthen through the lower back and side waist.

4. Butterfly Stretch – 30–60 seconds hold
Bring the soles of your feet together, let your knees drop open. Sit tall and gently press your knees toward the ground. Then fold forward drawing your elbows down towards the mat
Tip: Don’t force it. Use your elbows for a gentle push if needed.

Repeat this 2 - 3 rounds and you will feel ready to go for your week.

Tag a friend to do this with you and let’s go. You've ticked off Week 1 Day 1!!

Aspiring Pilates Physio Fitness

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