the workout
the rebel core method was developed to bring out the rebel in you. derived from traditional pilates with a little spice.
this 45 minute class is not your average core workout. performed on an x-former custom designed to our method, this workout will literally take you to the next level of training, elevating you above a machine with springs for resistance and a moving carriage, this workout is an experience.
we incorporate principles of bodybuilding, physical therapy and core focused movements to give you the ultimate workout.
the rebel core method is designed to give you balance and make you a well rounded person and athlete.
whether you are strength training, running or doing yoga, this method delivers mobility, flexibility and builds strength through time under tension, slow controlled movements and controlled breathing.
you will sweat, you will shake and you will love the results that the rebel core method delivers. discover your strongest self.
we broke down the main differences for you below - are you ready to rebel?
resistance
rebel core method
On an X-Former machine, there are 8 springs of varying resistance, two stationary platforms, and a moving carriage on a track. These springs work with your joints to alleviate stress while allowing your muscles to get the most out of the workout. This is not your average pilates workout - you will shake, you will sweat and you will burn - all in the name of challenging your core strength, flexibility, mobility and breathing.
resistance
Pilates
In Pilates, there is still a reduction in stress on your joints, but there are only 4-5 springs. Which means a lot less variation in the workout and a lot less challenge for the muscle fibers.
range of motion
If you’re used to a Pilates structure you’ll find some similarities here! Both Modern Pilates and Traditional Pilates classes focus on form and keeping each movement within the range of motion that targets a specific muscle or group of muscles.
tempo
rebel core method
Utilizes slow and controlled movements of at least 4 seconds in, 4 seconds out. No momentum here! When working with and against resistance slowly, there is constant muscle tension, recruiting more muscle groups and muscle fibers. Slow and controlled movements activate the slow-twitch and fast twitch muscle fibers.
duration
rebel core method
Each set is performed for at least 60 seconds to stimulate both the fast and slow-twitch muscle fibers. Transitions are kept to a minimum to keep the muscles working and the heart rate up. Our method will keep you moving and working the entire class while you challenge tour cardio output and learnt o control your breathing.
Pilates
The flow and rhythm is more focused on the transitions between each move, than the movements within the position itself. Aka, less effective.
Pilates
Sets are composed of repetitions. Duration is heavily influenced by the set breath pattern of the movement.
the basic x former
1. Front Left High Handle Bar
2. Front Right High Handle Bar
3. Front Platform
4. Carriage
5. Back Platform
6. Back Right High Handle Bar
7. Back Left High Handle Bar
