Powerhouse Cues!

Here are the latest Powerhouse cues from the clever ladies that met this weekend:

100 - draw in and down like an anchor on your pelvis; like being strapped to the floor

Roll Up - like going down the stairs, step by step,b one by bone; bone by bone like a strand of lights; like rolling up and over a beach ball

OLC - hold your pelvis still like you're wearing a girdle; anchor your spine like it's a tree trunk; move your leg like folding in egg whites

RLAB - pull in and up like a zipper; round out from your center like spokes on a wheel; make a shape like a bug protecting itself

SLS - press down to the floor like flattening a pancake; extend your legs like reaching the pedals for a bike that's too big

DLS - like a clam opening and closing

Scissors - keep your pelvis still like you have a tray of drinks on it

Lower & Lift - Hold you Powerhouse strong and rooted to the floor like an old tree; like tightening a corset

Criss Cross - Still your pelvis like you're stuck in mud; rotate like the roots of a swaying tree

SSF - stacking bone by bone like building a house brick by brick; round up like a flower coming back to life

Saw - sit tall like a tree trunk; lift up like you're wearing a corset

Side Kicks: Front & Back - move front and back like you're ringing a bell

Side Kicks:  Up & Down - press down through honey

Side Kicks:  Inner Thigh - Press leg up like you're offering a drink with your foot, hold your foot like the base of an electric mixer (circles)

Seal - roll down like a wheel pushing from each tread

Standing Roll Down - up and over a mountain

Check out other cues here!

More! Powerhouse Cues

100 - Bowling Ball on Pelvis

Roll Up - Roll Pelvis like a Wheel

OLC - Imprint Spine like a Brick Pressing Down, Lie in Wet Cement

RLAB - Tilt pelvis like a bowl back and forth

Single Leg Stretch - Maintain Rectangle Box

Double Leg Stretch - Melt back in like chocolate

Scissors - Drop weight into lower back like a ship dropping an anchor

Lower Lift - Drop spine into mat like a heavy bike chain

Criss Cross - Wring out a wet towel

Spine Stretch Forward - Roll forward like a slinky down a stair

Open Leg Rocker Prep - Balance on your tailbone like a diamond in a ring setting

Corkscrew - Press hips down to the mat with super glue, Stir a pot

Saw - Turn and lift like a top

Swan - Snake coming out of a snake charmer basket/move head like the sun coming up and over the mountain

Rest - Turtle your tailbone under

Bridge - Curl lower back up like a scorpion's tail, Lift up like a wedge is sliding under your spine

Side Kicks - Front - Swing your leg like a saloon door

SK - Up and Down - Draw leg down through mud, Stretch leg like a rubber band on way down/Spring it on the way up, Lift a mile/Push away a ton of weight

SK - Circles - Stir a pot, Light a match

SK - Inner Thighs - Keep abs up and in like two panes of glass on the front and back of your body, Keep your body in a toaster

Beats - Wrap your thighs like bacon over a date, Beat feet like you're fanning a fire - Put the coals out

Teaser One Leg - Hold flower between knees, curl up to smell it

Teaser - Lift your chest like you just won an Olympic medal

Swimming - Swim through sand

Leg Pull Front Support - Head to heel like a piece of steel

Mermaid - Press hips down and separate ribs like a shutter on a window/Two opposing magnets/Block of ice on hips

Seal - Hold a bowl in your empty space - Don't loose your bowl

Push Ups - Open your scapula broad like a book

Find more cues here

More Powerhouse Cues

100 - Anchor your pelvis into the mat like an anchor on your PH

Roll Up - Pearls, Bone by Bone, Beach Ball, Candy Cane, Roll your Pelvis Like a Wheel

One Leg Circle - Paint the letter "D" on the ceiling; your leg is the brush

RLAB - Scoop to catch a ball in midair

Single Leg Stretch - Pull/Lengthen in leg like taffy; Reach opposite leg out to edge of cliff or edge of pool

Double Leg Stretch - Tuck like a diver

Leg Pull Front Support - Push the ground away and become the roof of a house

Mermaid Stretch - Don't touch the porcupine and come up and hug the puppy

Seal - You're a row boat filled with water, tip back and let water out for three

Push Up Series - Someone is playing tug-of-war with your head and your heals

Need more?  Cues here and here.

Powerhouse Cues

Can I share with you one of the best things about leading Teacher Trainings?  There's a workshop Peak Pilates does that shows you how to create your own exciting, dynamic Powerhouse cues.  Every instructor has moments where we feel like we're repeating ourselves, and Peak has a systematic way to brainstorm new ways to engage your client's core.  And after leading a training, I get to keep all these new cues...but now I've decided to share them with you!  They're just too good.  So thanks to Jennifer, Emily, Tia, and Denise!  I'll add more as I lead more trainings.  Why not share your best ones in the comments?  Words are important, they have power, and if we all get together and share the best ones we'll have more to choose from to keep the work alive for our clients!  Enjoy!

100 - Low spine like lead

Roll Up - Bone by bone, button by button, unroll the mat and roll it back up

One Leg Circle - Body in Concrete, lead torso

Rolling Like a Ball - Roll like a wheel

Single Leg Stretch - Pulley the legs

Double Leg Stretch - Solid body with liquid movement

Spine Stretch Forward - Deflate and inflate

Saw - Upper back is the lid to a jar of jam and you want to get it open

Inner Thigh Circles - Teacup on your ankle and keep it upright

Inner Thigh Lifts - String attached like a marionette

Seal - bowl shape to your pelvis (don't change the shape or the water will fall out)

Standing Roll Down - Drip down like water out of a faucet 

The Art of Cueing

It's so hard, isn't it, not to sound like a broken record when we teach?  Check out my latest Peak Post for ideas on becoming better at cueing!

http://www.peakpilates.com/en/community/the-art-of-cueing