Integrate Before You Activate Pt 2: 5 Critical Elements to Preparation

Through trial and error, numerous intentional and sometimes accidental discoveries, plus a continual exploration of human movement, I’ve developed a proprietary system: the KR Human Performance Pilates (HPP) – 5 Critical Elements of Preparation, rooted in biomechanics and the science of efficient movement skills.

This integral system is designed to obtain maximum results through the Pilates method. The system is highly effective for all bodies, not just professional athletes. Pilates instructors who’ve attended my HPP certification program confirm its success and regularly incorporate this integration with their clients prior to the movement phase of the exercise. Many have shared the “aha” moments their clients experience. The feedback is typically, “I have done this exercise before but never felt it this way!”

Let’s take a moment to reflect on the information imparted in Part One of this series. We explored the initial steps of how to integrate prior to activation and execution of the exercise.  Let’s review what we previously explored:

1. Clearly define both the physical and mental response you are attempting to elicit.

• Explain to the individual “why” you are doing this specific exercise.

• Precisely and carefully position the feet and hands on the equipment – whether supine, prone, laterally bending, or transverse plane.

• Explain the link system, which details the necessary relationship of the physical body to the equipment. Here, you want your client to literally feel the springs and equipment as an integral part of their body, not something they are fighting or pushing against.

• Once positioned, ask your client to hold the shape of the exercise and take three deep breaths. The exhalation phase of the breathing pattern is when you cue deep abdominal activation.

In Part One, I used the analogy of building the exercise as if you were creating a solid foundation of a house. 

Here in Part Two, we will build the same structure in a similar way, but add even more support, similar to the way architects of the Gothic period used flying buttresses to support a structure. Now, I will walk you through the next generation (Level Two) of the KR Human Performance Pilates –  5 Critical Elements of Preparation.

Let’s look at the exercise Up Down Front (photo #1) to Mountain Climbers (photo #2) on the Centerline chair.

1. Position your client on the Centerline chair.

Left foot on the chair, right leg on the pedal with the heel lifted. Hands placed at shoulder width apart on the wall. “Drag” your hands towards the floor without moving them. This will facilitate the proper ribcage position. Slight tuck hinge will load the left glute and the knee over the toes gives the athlete the necessary dorsiflexion needed.

2.  Internal to external cuing:

Drag/pull your left heel towards your right inner arch. This specific internal cue will “seed” the left hip into IR, activate the left hamstring and glute. Additionally, the right adductor will engage. 

Now, drag your right heel three feet behind the chair and drive your right leg three feet below the ground. This external cue will increase muscular production.

3. Isometric hold:

Hold this position and take three deep breaths. Focus on abdominal activation (pelvic floor, Transverse Abs and oblique) on the exhalation phase of the ISO hold.

4. Irradiate:

The level of physical irradiation is dependent on the desired outcome and can be as little as 10% and gradually building to as much as 80%. Begin with 10% and work up to 25% level of irradiation.

5. Move:

Successfully completing these critical steps of preparation, now you are fully integrated, activated, and ready to move!