{"id":500,"date":"2025-10-15T21:48:10","date_gmt":"2025-10-15T21:48:10","guid":{"rendered":"http:\/\/www.rtdesigngroup.com\/?p=500"},"modified":"2025-10-22T15:16:23","modified_gmt":"2025-10-22T15:16:23","slug":"total-gym-pilates-part-5","status":"publish","type":"post","link":"http:\/\/www.rtdesigngroup.com\/index.php\/2025\/10\/15\/total-gym-pilates-part-5\/","title":{"rendered":"Total Gym Pilates: Part 5"},"content":{"rendered":"\n<div data-elementor-type=\"wp-post\" data-elementor-id=\"16340\" class=\"elementor elementor-16340\">\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-aff01a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aff01a2\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d004ca0\" data-id=\"d004ca0\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-26e5f2e elementor-widget elementor-widget-video\" data-id=\"26e5f2e\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\/\/youtu.be\/WJCUPVqh40k&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"elementor-wrapper elementor-open-inline\">\n<div class=\"elementor-video\"><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-5d0d477 elementor-widget elementor-widget-text-editor\" data-id=\"5d0d477\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p><strong>Total Gym Pilates: Strength Meets Flow<\/strong><\/p>\n<p><strong>Part <\/strong><strong>5: Pilates Partner Workout<\/strong><\/p>\n<p>Maria Sollon, MS, CSCS, PES<\/p>\n<p>The grand finale of <em>Strength Meets Flow<\/em> takes Pilates to a playful new level!<\/p>\n<p>This Total Gym <strong>Pilates Partner Workout<\/strong> blends the mind\u2013body precision of Pilates with the dynamic challenge of training side-by-side with a teammate. Together you\u2019ll move through flowing circuits that strengthen, lengthen, and energize from head to toe, while refining every core Pilates principle: alignment, breath, concentration, control, precision, flow, and centering.<\/p>\n<p><strong>Series Overview<\/strong><\/p>\n<p><em>Strength Meets Flow<\/em> is a five-part Pilates program that pairs classic Pilates principles with Total Gym functionality to create a reformer-style experience at home.\u00a0 Each segment focuses on a different attachment to build strength, flexibility, and body awareness from every angle.<\/p>\n<ul>\n<li><a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-pilates-part-1\"><strong>Part 1:<\/strong> Foundations<\/a><\/li>\n<li><a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-pilates-part-2\"><strong>Part 2:<\/strong> Toe Bar<\/a><\/li>\n<li><a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-pilates-part-3\"><strong>Part 3:<\/strong> Core Power (Cables)<\/a><\/li>\n<li><a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-pilates-part-4\"><strong>Part 4:<\/strong> Leg Pulley<\/a><\/li>\n<li><strong>Part 5:<\/strong> Partner Flow (you\u2019re here!)<\/li>\n<\/ul>\n<p>Use each part as a stand-alone workout or combine them for a complete Total Gym Pilates practice. Movements also integrate seamlessly into other training styles for all-around conditioning.<\/p>\n<p><strong>The Partner Flow<\/strong><\/p>\n<p>This routine is a circuit you and your partner complete together, combining precision, control, and connection.<\/p>\n<p><strong>Directions:<\/strong><\/p>\n<ol>\n<li><strong>Split the Stations:<\/strong> Partner A begins with the <strong>Cable<\/strong> exercises (1\u20134) while Partner B performs the matching <strong>Toe Bar<\/strong> exercises (1\u20134).<\/li>\n<li><strong>Complete the Circuit:<\/strong> Work through the full sequence for one round, then switch roles and repeat.<\/li>\n<li><strong>Timing\/Rep Guide:<\/strong> Perform each move for <strong>1 minute<\/strong> or <strong>15\u201320 controlled reps<\/strong>.<\/li>\n<li><strong>Rounds:<\/strong> Two rounds create a balanced session; add more to increase the challenge.<\/li>\n<\/ol>\n<p><em>Be sure to watch the video demo to see proper form and flow in action.<\/em><\/p>\n<p><strong>Warm-Up<\/strong><strong> (off the Total Gym, performed together)<\/strong><\/p>\n<ul>\n<li><strong>Roll Down<\/strong> \u2013 Slow spinal articulation to awaken the core.<\/li>\n<li><strong>Plank Walk Out<\/strong> \u2013 Lengthen and stabilize as you walk your hands forward.<\/li>\n<li><strong>Down Dog to Pike<\/strong> \u2013 Stretch the back line and lift through the center.<\/li>\n<li><strong>Shoulder Taps<\/strong> (Advanced: single leg) \u2013 Fire up deep stabilizers and balance.<\/li>\n<\/ul>\n<p><strong><u>CABLE EXERCISES<\/u><\/strong><\/p>\n<ol>\n<li><strong>Alternating Row + Straight Arm Sweep<\/strong> \u2013 Upper-body strength and spinal rotation.<\/li>\n<li><strong>Bridge Press + Teaser Roll Up<\/strong> \u2013 Core connection from floor to sky.<\/li>\n<li><strong>Serving Circles<\/strong> \u2013 Shoulder stability with graceful flow.<\/li>\n<li><strong>Torso Chops \/ Rotations<\/strong> \u2013 Oblique power and rotational control.<\/li>\n<\/ol>\n<p><strong><u>TOE BAR EXERCISES<\/u><\/strong><\/p>\n<ol>\n<li><strong>Pli<\/strong><strong>\u00e9 <\/strong><strong>Pulses<\/strong> \u2013 Inner thigh and core engagement.<\/li>\n<li><strong>Bridge Lifts<\/strong> \u2013 Glute and hamstring power, controlled and centered.<\/li>\n<li><strong>Mountain Climbers<\/strong> (Modified: hands on Foot Bar \/ Advanced: feet on Foot Bar) \u2013 Dynamic core and cardio.<\/li>\n<li><strong>Swimming \/ Sky Diver Hold (bodyweight move)<\/strong> \u2013 Back extension for postural strength.<\/li>\n<\/ol>\n<ul>\n<li><strong>SWITCH ROLES &amp; REPEAT THE FULL CIRCUIT *<\/strong><\/li>\n<\/ul>\n<p><strong><u>CORE FINISHER (off the Total Gym, together)<\/u><\/strong><\/p>\n<ul>\n<li><strong>Push-Up to High-5<\/strong> \u2013 Strength with a side of teamwork.<\/li>\n<\/ul>\n<p><strong>Finish With Intention<\/strong><\/p>\n<p>Five workouts. One powerful practice.<\/p>\n<p>The <em>Strength Meets Flow<\/em> series took you from foundational Pilates to a playful partner finale that contributes in building strength, balance, and total-body awareness every step of the way.<\/p>\n<p>Take these principles\u2014alignment, breath, control, and flow\u2014and keep them alive in every workout. Whether you revisit a single part, stack all five, or blend the moves into your own routine, the strength and precision you\u2019ve gained are yours to carry forward.<\/p>\n<p>Maria<\/p>\n<p><u>@GROOVYSWEAT<\/u>\u00a0\u00a0<\/p>\n<p>Let\u2019s Connect on Social Media<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section><\/div>\n<p>The post <a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-pilates-part-5\">Total Gym Pilates: Part 5<\/a> appeared first on <a href=\"https:\/\/blog.totalgymdirect.com\">Total Gym Pulse<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Total Gym Pilates: Strength Meets Flow Part 5: Pilates Partner Workout Maria Sollon, MS, CSCS, PES The grand finale of Strength Meets Flow takes Pilates to a playful new level! This Total Gym Pilates Partner Workout blends the mind\u2013body precision of Pilates with the dynamic challenge of training side-by-side with a teammate. Together you\u2019ll move through flowing circuits that strengthen, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":300,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured"],"_links":{"self":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/500","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/comments?post=500"}],"version-history":[{"count":1,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/500\/revisions"}],"predecessor-version":[{"id":501,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/500\/revisions\/501"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/media\/300"}],"wp:attachment":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/media?parent=500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/categories?post=500"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/tags?post=500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}