Part 2: Power & Grace
Upper Body, Core & Athletic Strength Training on Total Gym
Upper body strength is most effective when it works together with mobility, core control, and total-body coordination.
This is Part 2 of the Athletic Pilates Series, designed to build strength through the integration of mobility, stability, and dynamic movement. The workout focuses on helping the upper body, core, and spine work together efficiently to improve force production, power, and movement quality while maintaining alignment and control.
The workout is called Power & Grace because it challenges you to generate strength with precision and control. The result is improved mobility, core stability, athletic performance, and overall movement efficiency.
Check out Total Gym here.
Athletic Pilates Series Overview
This two-part Athletic Pilates Series is designed to improve how your body performs as a complete system. Athletic Pilates training strengthens movement patterns that carry over into sports, fitness activities, and everyday life by improving strength, efficiency, coordination, and control without placing unnecessary stress on the joints.
Part 1: Lower Body + Core Stability
Part 1 establishes lower-body strength, balance, and core stability as the foundation for athletic movement.
Part 2: Upper Body + Core Power
Part 2 builds on that foundation by integrating upper-body strength, mobility, shoulder stability, and rotational core power.
If you missed Part 1, complete it first to establish a strong foundation before progressing to this workout.
When performed consistently, this series strengthens the stabilizing muscles that support joint function, improve movement control, and allow larger muscle groups to generate force more efficiently.
Why Athletic Pilates Improves Strength and Performance
Strength and mobility work together to support how the body moves and performs.
Athletic Pilates emphasizes controlled movement, joint stability, coordinated muscle activation, and functional range of motion. This training approach helps your body move freely while maintaining proper alignment and control.
As a result, force can be generated and transferred more efficiently throughout the body. Improved mobility and stability also help support healthy joints and long-term movement durability.
Benefits of Athletic Pilates Training
- Improves upper-body strength and endurance
- Enhances core stability and rotational power
- Supports shoulder mobility and joint health
- Improves posture and body awareness
- Promotes efficient movement patterns
- Helps reduce compensations and movement imbalances
- Supports athletic performance and daily activities
How to Use This Athletic Pilates Workout
For best results, combine this upper-body workout with Part 1 (Lower Body + Core Stability) to create a balanced full-body training program.
Recommended Training Schedule
Commit to the program for 3–4 weeks.
Perform each workout twice per week on non-consecutive days.
Sample Weekly Schedule
- Monday: Lower Body + Core
- Wednesday: Upper Body + Core
- Friday: Full-Body Circuit (Parts 1 & 2)
These workouts can be performed independently or incorporated into your existing fitness routine.
Athletic Pilates Upper Body + Core Workout
Developing upper-body strength alongside core control and rotational movement improves how the body pushes, pulls, stabilizes, and transfers force.
This leads to better posture, coordination, movement efficiency, and athletic performance.
This Workout Focuses On:
- Upper-body strength and muscular endurance
- Rotational core strength and power
- Shoulder stability and mobility
- Postural control
- Dynamic movement integration
Athletic Pilates Workout: Power & Grace
Now it’s time to apply your strength through controlled, fluid movement.
Focus on moving with intention, maintaining alignment, and feeling the muscles engage and lengthen throughout each exercise.
Equipment Setup
Total Gym Setup:
- Toe Bar Attached
- Low to Medium Incline Level (adjust as needed)
Optional:
- Add hand weights for increased resistance
Workout Instructions
- Perform each exercise with smooth, controlled movement.
- Use your breath to support each repetition.
- Complete 10 repetitions per exercise.
- Perform 1 round or repeat for additional sets.
- Prioritize precision, control, and flow throughout the workout.
Form Tips for Better Results
Alignment
Lengthen through the spine and maintain proper body positioning throughout each exercise.
Breath
Coordinate breathing with movement. Inhale to prepare and exhale during exertion.
Core Control
Initiate movement from the center of the body to improve balance, stability, and strength.
Athletic Pilates Exercises
1. Lunge Lifts
Assume a crescent lunge position with arms extended on the squat stand and the opposite foot on the glideboard. Glide the board open as you lower into a deeper lunge. Return by pressing through the arms and driving the knee forward into a controlled tuck toward the chest. Pause briefly to engage the core before continuing.
Targets: Legs, glutes, shoulders, core, balance
2. Kneeling Push-Up
Face the squat stand in a high kneeling position with arms extended. Push the glideboard open from the shoulders while maintaining a straight line from head to knees. Bend the elbows close to the ribs for a triceps push-up, then press back to extension.
Targets: Chest, triceps, shoulders, core stability
3. High Kneeling Sweeps
Kneel facing the vertical column while holding a cable in each hand. Hook the toes against the glideboard for stability. Lift through the chest and maintain tension on the cables as you sweep the arms back. Control the return while keeping the core engaged.
Targets: Upper back, shoulders, posture, core
4. Swimming Circles
Lie prone on the glideboard holding the cables. Press into the cables while lifting the torso into extension. Perform controlled arm circles. Progress by engaging the legs and slightly lifting the kneecaps from the glideboard while maintaining full-body length.
Targets: Back extensors, shoulders, core, posterior chain
5. Lateral Press + Torso Twist
Sit or kneel beside the glideboard while holding one cable. Side bend as you press the arm overhead, then transition into a controlled torso rotation. Alternate between the two movements while maintaining core engagement.
Targets: Obliques, shoulders, rotational strength, mobility
6. Teaser Roll-Up
Sit on the glideboard facing away from the vertical column while holding both cables. Maintain tension in the cables as you slowly articulate the spine down and back up. Progress by lifting one or both legs as strength improves.
Targets: Deep core muscles, hip flexors, spinal mobility
Frequently Asked Questions About Athletic Pilates
1. Can Pilates help build upper body strength?
Yes. Pilates exercises that incorporate resistance, bodyweight movements, and controlled motion can effectively strengthen the shoulders, chest, back, arms, and core while improving stability and mobility.
2. How often should I do Athletic Pilates workouts?
For best results, perform Athletic Pilates workouts 2–4 times per week. This allows you to build strength, improve mobility, and enhance movement quality while allowing adequate recovery.
3. Is Athletic Pilates good for athletes?
Yes. Athletic Pilates helps athletes improve core strength, balance, coordination, flexibility, and body control, which can enhance performance and reduce the risk of injury.
4. How does Athletic Pilates improve strength and athletic performance?
Athletic Pilates improves strength and athletic performance by combining resistance-based exercises with core stabilization, mobility, balance, and coordinated movement patterns. Unlike traditional strength training that often focuses on isolated muscles, Athletic Pilates trains the body to work as an integrated system. This helps improve force production, movement efficiency, posture, and body control while enhancing joint stability and mobility. The result is greater strength, improved athletic performance, better movement quality, and a reduced risk of injury during sports and everyday activities.
Athletic Pilates Training for Strength, Mobility & Performance
Be sure to watch the video demonstration to learn proper form and movement execution for each exercise on your Total Gym.
Athletic Pilates strengthens the way your body moves by combining mobility, stability, strength, and control into one integrated workout. Consistent practice can help you train harder, move better, and recover more efficiently for both sports performance and everyday activities.
Put it into practice and experience the difference in how your body moves.
Best,
Maria Sollon
@groovysweat
