{"id":56925,"date":"2020-10-30T07:20:48","date_gmt":"2020-10-30T07:20:48","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/tricep-pulse-ii-circle\/"},"modified":"2026-01-13T14:55:56","modified_gmt":"2026-01-13T14:55:56","slug":"tricep-pulse-ii-circle","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/tricep-pulse-ii-circle\/","title":{"rendered":"Tricep Pulse II Circle"},"content":{"rendered":"

Start on hands and knees. Place the ring under your right hand. Keep your back flat. Exhale, press down into the ring 10 times. Inhale, release. Switch sides and repeat.<\/p>\n

How to Do Magic Circle Tricep Pulse II: 30 Modifications for All Levels<\/strong><\/h2>\n
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\"Pilates<\/a>

Pilates Magic Circle Tricep Pulse II<\/p><\/div>\n
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The Magic Circle Tricep Pulse II<\/strong> is a focused upper-body strength exercise<\/em> featured in the Strength category of the Magic Circle Pilates Card Deck<\/a>, and the Online Pilates Lesson Planner<\/a>. It\u2019s ideal for building tricep strength<\/strong>, shoulder stability, and core control while teaching the body to stay organised in a simple quadruped setup.<\/p>\n

In this variation<\/strong>, you start on hands and knees with the ring under your right hand and your back flat. On the exhale, you press down into the ring ten times, then inhale to release. The key is keeping the elbow aligned under the shoulder, the shoulder blade stable<\/strong>, and the ribs supported so the pulses stay clean. You then switch sides and repeat, aiming for steady pressure without shifting weight into the wrist or twisting through the torso.<\/p>\n

Below are 30 modifications<\/strong> for the Magic Circle Tricep Pulse II<\/strong>, organised by level. These variations are ideal for tailoring the move to clients in mixed-level classes or private sessions.<\/p>\n
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10 Beginner Modifications for Magic Circle Tricep Pulse II<\/strong><\/h2>\n
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Beginner Modification 1: Cushion Under Knees<\/strong>
\nAdd padding under the knees for comfort and better control.<\/p>\n

Beginner Modification 2: Wider Knees<\/strong>
\nWiden the knees slightly for more stability and less wobble.<\/p>\n

Beginner Modification 3: Ring Beside the Hand<\/strong>
\nPlace the ring next to the hand and press into it with the heel of the palm to reduce wrist load.<\/p>\n

Beginner Modification 4: Lighter Press<\/strong>
\nUse gentle pulses so the shoulder stays relaxed and organised.<\/p>\n

Beginner Modification 5: Smaller Pulse Range<\/strong>
\nPress only slightly into the ring to focus on alignment first.<\/p>\n

Beginner Modification 6: Slower Pulses<\/strong>
\nPulse slowly to keep the back flat and avoid rocking.<\/p>\n

Beginner Modification 7: Fewer Reps<\/strong>
\nDo five pulses, rest, then do five more per side.<\/p>\n

Beginner Modification 8: Forearm Support Option<\/strong>
\nPlace the non-working forearm down for extra stability.<\/p>\n

Beginner Modification 9: Ring-Free Prep<\/strong>
\nPress the palm into the mat (no ring) to practise shoulder stability.<\/p>\n

Beginner Modification 10: One Side at a Time<\/strong>
\nDo a full set on one side, rest, then switch sides.<\/p>\n
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10 Intermediate Modifications for Magic Circle Tricep Pulse II<\/strong><\/h2>\n
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Intermediate Modification 1: Standard 10 Exhale Pulses<\/strong>
\nPress down ten times on an exhale, keeping the back flat and ribs supported.<\/p>\n

Intermediate Modification 2: Add a 5-Second Hold<\/strong>
\nAfter ten pulses, hold a steady press into the ring for five seconds.<\/p>\n

Intermediate Modification 3: Stronger Ring Press<\/strong>
\nIncrease pressure slightly while keeping the shoulder away from the ear.<\/p>\n

Intermediate Modification 4: Ring Slightly Forward<\/strong>
\nPlace the ring a touch forward to increase shoulder and tricep demand.<\/p>\n

Intermediate Modification 5: Narrower Knee Base<\/strong>
\nBring knees slightly closer together to increase trunk stability.<\/p>\n

Intermediate Modification 6: Slow Eccentric Release<\/strong>
\nPress down on the pulse, then release more slowly for control.<\/p>\n

Intermediate Modification 7: Increase to 15 Pulses<\/strong>
\nAdd five extra pulses per side without losing alignment.<\/p>\n

Intermediate Modification 8: Pause at the Bottom<\/strong>
\nPause briefly at the deepest press before releasing.<\/p>\n

Intermediate Modification 9: Two Sets<\/strong>
\nComplete two rounds per side with a short rest between.<\/p>\n

Intermediate Modification 10: Posture Check Reset<\/strong>
\nReset flat back, neutral neck, and shoulder position before switching sides.<\/p>\n
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10 Advanced Modifications for Magic Circle Tricep Pulse II<\/strong><\/h2>\n
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Advanced Modification 1: Strong Isometric Press<\/strong>
\nHold a firm press into the ring for 10\u201315 seconds per side.<\/p>\n

Advanced Modification 2: Pulse and Hold Pattern<\/strong>
\nPulse four times, hold for four counts, and repeat until ten pulses are complete.<\/p>\n

Advanced Modification 3: Slow 3-Second Pulses<\/strong>
\nMake each pulse a three-second press and three-second release.<\/p>\n

Advanced Modification 4: Knees Hover Option<\/strong>
\nHover the knees slightly off the mat while pressing to increase core demand.<\/p>\n

Advanced Modification 5: Ring Further Forward<\/strong>
\nPlace the ring further forward under the hand for a bigger stability challenge.<\/p>\n

Advanced Modification 6: Narrow Base Hover<\/strong>
\nBring knees closer together and hover while pulsing for advanced control.<\/p>\n

Advanced Modification 7: Anti-Rotation Focus<\/strong>
\nKeep hips square and resist shifting as the working arm presses.<\/p>\n

Advanced Modification 8: Increase to 20 Pulses<\/strong>
\nPerform twenty pulses per side while maintaining flat back and steady shoulder.<\/p>\n

Advanced Modification 9: 60-Second Endurance Set<\/strong>
\nPulse continuously for 30 seconds per side with consistent pressure.<\/p>\n

Advanced Modification 10: Flow Into Plank Hold<\/strong>
\nAfter each side, step back into a short plank hold, then return to kneeling.<\/p>\n
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George\u2019s Conclusion<\/strong><\/h2>\n
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The Magic Circle Tricep Pulse II<\/strong> is a Strength-category essential for building triceps and shoulder stability<\/em> while training the spine to stay flat and organised. When the ribs stay supported and the shoulder stays steady, the pulses feel controlled, precise, and surprisingly challenging, especially as fatigue sets in.<\/p>\n

This is one of 50 exercises<\/strong> featured in the Magic Circle Pilates Card Deck<\/a>, and the Online Pilates Lesson Planner<\/a>, designed to give teachers and students an easy way to structure, modify, and explore Pilates sessions<\/strong>. Whether you’re planning classes, creating home workouts, or simply wanting fresh inspiration, the Card Deck<\/a> puts variety and progression at your fingertips.<\/p>\n


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Pilates Magic Circle Card Deck <\/strong><\/h2>\n


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\"Pilates<\/a>

Pilates Magic Circle Card Deck<\/p><\/div>\n
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Below are the 50 exercises i<\/strong>ncluded in the Magic Circle Pilates Card Deck<\/a>\u2014neatly categorised and totally clickable<\/strong>. Each link lets you preview the move, so you know exactly what you\u2019re getting.<\/span><\/p>\n

Core & Stability Category (Blue Border)<\/strong><\/p>\n

The 17 exercises in the\u00a0\u201ccore & stability\u201d<\/strong>\u00a0category progress logically from foundational core work to more dynamic challenges. The sequence flows from: supine basics \u2192 crunch variations \u2192 rotation \u2192 double-leg load \u2192 reach patterns \u2192 roll-up sequence \u2192 seated control \u2192 kneeling stability \u2192 supine leg circles<\/em>.<\/span><\/p>\n

Together, these exercises\u00a0strengthen your centre<\/strong>,\u00a0improve postural control<\/strong>, and\u00a0build balanced stability<\/strong>\u00a0from the inside out \u2014 helping you move with precision, support, and confidence in every Pilates session.<\/span><\/p>\n