THE 8 PRINCIPLES OF ONEFORMER PILATES
Form First
🤌
Then depth, then load. That's how you progress safely and optimize your time working out.
Progressive Overload
📈
We prioritize exercises that can be progressively overloaded. Because if the springs aren't changing, neither are you.
Compounds > Isolation
🏋️♂️
Compounds are exercises that recruit multiple joints and muscle groups. They build more muscle mass and increase metabolic demand.
Mind Muscle Connection
🧠
So many students train hard but see no changes because other muscles compensate. We reinforce mind muscle connection with every exercise to ensure it lands as intended.
Shorter Intervals
⚡️
If you have 2 minutes:
2 muscle groups to failure 1 min each > 1 muscle group to failure in 2 min.
The math maths.
Strength-Based Tempo
⏱️
All strength based exercises are done at a 4:2 tempo. A slower eccentric and a smooth concentric is the gold standard of strength training.
Full Body but Intentional
🍑
Our classes work your full body, however we deliberately bias glutes over quads, lower abs over hip flexors, and posterior shoulders over upper traps.
Breath Based Movement
🫁
Not just for elite athletes, the breath supports the two phases of the movement. It enhances the mind muscle connection, harnesses the power of your deep core, and helps you own the effort.
HEAT
EXPOSURE
BOOSTS METABOLISM
CONDITIONS THE HEART
MINIMIZES INJURY
BUILDS RESILIENCE
the benefits of
IMPROVES HRV
INCREASES BLOOD CELL COUNT
We have a state of the art HVAC system with continuous fresh air input and ultra violet purification.
The heat for Heat and Weights classes is kept at 80 degrees Farenheit, which is enough to add to the experience, but not so hot that you feel gassed. Plan on bringing a mini towel to keep your hands from slipping.
* Classical Pilates Reformer classes can vary greatly. The best classical pilates studios employ highly senior teachers and limit sizes to 2-6 students, for which they have to charge a premium. Even though they use the older small format reformers, these semi-privates can be extremely valuable to learn individualized form or raheb an injury, but they are prohibitively expensive for most students on an ongoing basis. Newer reformer pilates studios, especially chains like Club Pilates, train their teachers in a weekend and do not offer any obvious advantages.
** Lagree studios and newer spin offs such as Xformer, Solid Core, Body Rok, Jet Set etc. use the large format Megaformer and Megaformer-like machine (with back platform and two sets of cables) . They use marketing words like "shake", "tremble" and "tone" to describe the intensity of prolonged sets, but these terms carry no meaning in exercise physiology, and students often start hanging in their joints, potentially injuring themselves.
Our Different Class Experiences
Foundations 1
The OneFormer is one of the most powerful and versatile strength equipment machines on the market and the Foundations classes are the perfect introduction to what it can do.
Foundations 1 is a set sequence with a repeated circuit so you can learn the basics and get comfortable with the machine.
There is no heat or weights, and transitions are slower.
Expect a great workout and build the confidence to soon join Foundations 2 OneFormer classes. NON HEATED
