What is Lagree?
A Beginner’s Guide to Lagree Method
Lagree expands on the core concepts of Pilates. It applying techniques used in other types of resistance training such as weightlifting. Exercises are performed on a Megaformer machine, utilizing a combination of body weight and resistance / assistance from springs. This allows a full body workout that improves strength, definition, endurance, flexibility and balance.
Lagree uses complex movements that target multiple muscle groups in each exercise. Lagree focuses on slow, controlled motion. This keeping your muscles activated for extended periods of time. By performing these Megaformer workouts at a slow pace, you maximize your muscles’ time under tension. This stimulates slow-twitch muscle fibers and increases muscular endurance and definition.
The Principles - What Makes Lagree So Effective?
Body Alignment
In any exercise, proper form is critical. It prevents injury and ensures that you target the correct muscles.
Resistance
Your own body weight is a great source of resistance. The springs on the Megaformer allow you tune the level of resistance for each exercise. The goal is to find a level that is challenging without compromising form.
Range of Motion
You engage different muscles at different points in a movement. If your range of motion is too small, it may not effectively engage the target muscle. If you extend your range of motion too far, you increase the risk of injury.
Duration
Keeping a muscle under tension for a sufficient amount of time activates the aerobic system and builds muscular endurance.
Tempo
Momentum can help you move weight, but moving weight is not what builds muscle fibers. When you perform exercises at a slow pace, your muscles stay under tension longer. Slow movements also help maintain form throughout the motion.
High Intensity, Low Impact Workout
Many factors impact the intensity of an exercise. You can increase intensity by running faster, lifting heavier weights or punching harder. However, these intensifications increase trauma on your body and risk of injury. Megaformers have switches that can adjust the spring resistance from zero to hundreds of pounds, but Lagree Method also uses multiple ways to intensify exercises.
LEVERAGE - Do a few sit-ups with your hands crossed over your chest.
Now try a few with your arms stretched out over your head. Your core is moving the same amount of weight, but the weight is distributed differently, making the exercise much more difficult.
SLOW, CONTROLLED MOVEMENTS - Do a few pushups at a normal pace - you can have either your knees or your feet on the floor.
Now try doing the same number of pushups, but slow down so that you are going down for 5 full seconds and up for 5 full seconds. Once again, your weight has not changed but each repetition is much more challenging.
COMPLEX MOTIONS - Do a few slow squats with your hands across your chest. Now try slowly doing the downward portion of a squat, hold your position at the lowest point, raise your arms above your head and slowly raise and lower your upper body by an inch while keeping your hands above your head. Now slowly stand up.
The second exercise follows a similar motion to a traditional squat, but it combines isometric and isotonic work and adds an otherwise easy upper body movement (raising your arms) which requires your heart pump blood up into your extended arms. This helps increase your heart rate, forces your core to remain engaged and extends the time that your glutes remain under tension.
Is Lagree a type of Pilates?
Lagree certainly uses several concepts that are at the core of Pilates, but it is not Pilates. Lagree uses principles of strength training and other fitness methods for a unique and more intense experience. For details on the differences, check out our article: What’s the difference between Lagree and Pilates?
What do I need to know before my first Lagree class?
If you’re ready to go and want to maximize your first workout, check out our article: 6 Tips for Optimizing Your First Lagree Class
Megaformer Moves
Lagree moves include hundreds of different exercises that utilize these principles and each can be intensified for advanced clients or modified for beginners.
Every group class or private training session targets all major muscle groups for a symmetrical, full-body workout.
Our instructors guide you through the setup and proper form for each exercise and control the pace throughout the class.
