PIA Pilates Mat 1 Online

Transcription

PILATES INSTITUTE OF AMERICA
PIA Pilates
Mat 1 Online
Home Study Course
Frankie Puglisi
Copyright 2001
PIA Pilates Mat 1 ONLINE
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This Home Study Course offers 14 PIA credits. Your Certificate of Completion and any CE credits will be
emailed to you upon successful completion of the post study Test.
Link to the test: http://hosted.onlinetesting.net/PIAworkshops/login.pl/Mat1CETest
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www.PIAworkshops.com
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WHAT PEOPLE ARE SAYING ABOUT THE
PIA PILATES MAT 1 WORKSHOPS
Organization was wonderful. I feel that I gained an excellent foundation and addition to
my background. The overall environment of the weekend was one of supportive learning
and fun. Thanks.
Jill – Delray Beach, FL
Frankie is very kind and patient and is a good listener.
Cynthia –West Palm Beach, FL
Frankie was a great teacher! The instruction and patience was amazing – she is a true
teacher and very thorough.
Megan –Boca Raton, FL
Frankie, you did a wonderful job. I don’t know how you could’ve been more thorough in
the time you had. Thank you.
Anika – Juno Beach, FL
I learned so much and I very much feel like I now have a basis to learn and expand my
skills and knowledge of Pilates.
Alexis – Royal Palm Beach, FL
I’ve never met a teacher like Frankie. She is professional, knowledgeable and
approachable. I’m honored to have worked with her.
Jeanie – Loxahatchee, FL
This was the best course I’ve ever taken.
Kara – Boca Raton, FL
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TABLE OF CONTENTS
Chapter 1
The Man and the Exercises – History of Pilates
5
Chapter 2
Pilates Principles
9
Chapter 3
What is Pilates?
11
Chapter 4
Pilates Thoughts & Philosophies
13
Chapter 5
Pilates Posture
15
Chapter 6
Anatomy of the Mid-Section – Pilates Muscles
21
Chapter 7
Pilates Breathing
29
Chapter 8
The Pilates Scoop
31
Chapter 9
Neutral vs. Imprinted
33
Chapter 10
The Secret to PIA Pilates
37
Chapter 11
The Language of Pilates
39
Chapter 12
Pre-Pilates Principles and Warm Ups
41
Chapter 13
The PIA Mat 1 Pilates Program
53
Chapter 14
How to Structure a Pilates Class
123
Chapter 15
Bibliography and Videography
125
Chapter 16
PIA Faculty
127
CHEAT SHEET
PIA Mat 1 Program
133
COURSE EVALUATION
135
Health History Questionnaire
137
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PRE-PILATES PRINCIPLES
&
WARM UPS
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Breathing
Starting Position
Sit with legs bent and feet flat on the floor with arms lightly grasping legs. Curl body into c-curve using
abdominal.
Exercise
Inhale; fill the back of the lungs with air allowing back of rib cage to expand, being careful not to inflate
abdomen. Keep abdominals contracted.
Exhale; release air from lungs allowing back of rib cage to fall down again. Maintain abdominal control.
Repeat 5 to 10 times
Variations
Practice breathing in various different positions to help a client learn how to breathe correctly:
Supine
Prone
Sitting
Standing
Teaching Tips and Notes:
Release tension in neck and shoulders.
Do not pull on legs.
Make sure to breathe deeply.
Place hands on back of students ribcage and encourage them to “fill your hands” with air.
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Chin Tuck/Head Nod
Starting Position
Lying supine with legs bent and feet flat on the floor arms by side
Exercise
Inhale; extend back of neck by dropping chin slightly
Exhale; release to neutral
Repeat 3 times
Make sure students do not jam their chin to chest.
As neck lengthens encourage students to depress shoulder blades even more and connect the lats.
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Imprint Release
Starting position
Lying supine with legs bent and feet on the floor.
Exercise
Inhale; prepare
Exhale; contract abdominal and gently press lower back towards and into the floor/mat
Inhale; release.
Make sure imprinting comes from tightening abs and not buttocks/legs.
Maintain relaxed neck and shoulders.
As abdominals contract think of bringing the pelvis and ribcage closer together rather than just jamming the
back into the floor.
Instruct students to place hands on hips/pubic bone and watch the pelvis tilting.
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Alternating Leg Raises
Starting Position
Lying supine with back imprinted, arms by sides. Legs hip width apart, bent with feet flat on the floor.
Exercise
Inhale; prepare
Exhale; lift right leg until thigh is perpendicular to floor
Inhale; stay
Exhale; lift left leg in the same manner, be sure not to lose imprint or scoop
Inhale; stay
Exhale; lower the right leg to start position
Inhale; stay
Exhale; lower the left leg to the start position
Repeat beginning with the left leg, for 3 times each leg
Make sure not to lose the imprint or scoop at any time during the exercise. Placing hands on the abdomen
and/or lower back can help in determining any spinal stabilization loss.
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Supine Spinal Rotation
Starting Position
Side lying supine with legs bent and arms extended perpendicular to body
Exercise
Inhale; lift top arm to ceiling and
Exhale as it comes towards floor behind body, staying perpendicular to body at all times, allowing
upper torso to rotate
Inhale; stay in position and expand chest and ribs.
Exhale; stay repeat breathing cycle for 3 breaths and then
Inhale; bring arm back up to ceiling and
Exhale; as it returns to start position.
Repeat on other side.
Remember to keep shoulders depressed and neck relaxed.
Try to think about just rotating from the waist up.
Make sure rotation come from spine and not pelvis – check to keep knees and feet stacked (see below)
Variation
Do not stay in rotation for 3 breaths – instead repeat the rotate/return for three repetitions
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Hip Rolls
Starting Position
Lying Supine with legs bent and feet on the floor.
Exercise
Inhale; prepare
Exhale; contract abdominals and lift pelvis off the floor rolling up one vertebra at a time until hips are
high forming a diagonal from knees down to shoulders but without arching the lower back.
Inhale; stay at the top
Exhale; roll down through the spine one vertebra at a time
Inhale; release
Repeat 3 times
Variations
Start small and with each repetition increase the height of the hip rolls until the shoulder bridge position is
reached. This may take 3-5 repetiitons.
Watch that the knees stay parallel throughout. Keeps shoulders relaxed away from the ears particularly at the
top of the motion. Make sure not to over extend spine (see below). Start small and work up to the full height
of a shoulder bridge position.
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Pregnant Cat
Starting Position
Kneeling on all fours with hands beneath shoulders and knees beneath hips, spine straight and lengthened
from tail to head.
Exercise
Inhale; allow abdomen to fill with air and relax the muscles
Exhale; contract abdominal muscles as air is expelled
Repeat 5 to 10 times, then…
Inhale; keep abdominals contracted
Exhale; scoop them in even more
Keep spine straight and long throughout
Encourage students to feel the support of the abs during the scooping phase
Watch lats and ribs
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Cat Stretch Warm Up
Starting Position
Same as pregnant cat.
Exercise
Inhale; prepare
Exhale; flex spine from tailbone to head
Inhale; lengthen spine back to neutral from head to tail
Repeat 3 to 5 times
Remember to keep shoulders stabilized
Use scooping of abs to initiate flexion
Don’t over extend lumbar spine only come to a flat back
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Scapula Isolation Shoulder Series – Protract/Retract
Starting position
Lying supine with legs bent and feet flat on the floor and arms extended to ceiling shoulder width apart palms
facing each other.
Exercise
Inhale; raise arms to ceiling
Exhale; lower shoulder blades to floor
Repeat 3 times
Variation 1: sitting
Variation 2: kneeling
Keep neck relaxed and shoulders depressed throughout.
Only protract and retract shoulder blades, do not bend arms.
Keep abdominals contracted.
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Shoulder Series – Elevate/Depress
Starting Position
Lying supine with legs bent and feet flat on the floor, arms at sides
Exercise
Inhale; raise shoulders to ears
Exhale; press shoulders away from ears
Repeat 3 times
Variation 1: kneeling
Variation 2: standing
Remember to keep shoulders down on the mat as you do this exercise
Encourage students to focus on the downward movement and to engage the lats.
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Shoulder Series - Arm Scissors/Circles
Starting Position
Lying supine with legs bent and feet on the floor arms raised to ceiling scapulae retracted ad depressed. palms
facing each other.
Exercise
Exhale; reach one arm above head towards floor, and other arm towards floor by hip, keeping
abdominal contraction and ribs connected
Inhale; raise arms to ceiling and switch directions.
Repeat exercise 6-10 times
Keep ribcage down, i.e. connected to pelvis using obliques at all times.
Keep scapulae depressed and retracted at all times.
Variations
Arm Circles
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THE PIA
PILATES MAT 1
PROGRAM
NOTE:
The following exercises are in a specific order and should always be
performed in this sequence. If the class is altered for different intensities
and abilities, certain exercises may be skipped but
the general order remains the same.
Each class must contain a variety of spinal flexion, spinal extension and
spinal rotation/lateral flexion exercises.
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AB CURLS
BEGINNER
Starting Position
Lying supine with legs hip width apart and bent. Feet flat on the floor and arms at sides, palms down. Pelvis
imprinted.
Exercise
Inhale; prepare by nodding head and lengthening through back of neck and down spine.
Exhale; contract abdominals and flex upper body, lifting head and shoulders off floor, pulling ribs down
towards pelvis and reaching arms away from shoulders.
Inhale; remain in flexion.
Exhale; release by rolling down and lengthening through spine, back to starting position
Repeat 5 to 10 times increasing the number of breaths to hold the position at the top each time.
Keep shoulders down and neck relaxed and long.
Make sure not to use legs and buttocks.
Keep chest softened so pecs don’t overwork.
Variations:
Hands behind head for those with neck tension.
NOTE: DO NOT JAM CHIN TO CHEST OR LIFT CHIN TO CEILING DURING SPINAL FLEXION
LESSON
This exercises helps learn to maintain the scoop during inhalation and exhalation and whilst holding the body
in flexion. Good to aid in learning of switching on deep abs and turning off superficial abdominal muscles.
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HU N D R ED
INTERMEDIATE
Starting Position
Lying supine, knees bent with legs in the air, adducted and feet pointed. Imprinted spine. Arms at sides, palms
down.
Exercise
Inhale; prepare, lengthen neck by tucking chin
Exhale; contract abdominals and flex spine up off mat at the same time extending legs to a straight
position, bringing them as close as possible to a 45 degree angle keeping spine imprinted and abs flat.
Arms reach down and out away from shoulders, parallel to the floor, keeping arm muscles firm yet
elbows soft. Then begin pulsing arms, moving from shoulder joint (emphasize pulse down), at the same
time breathing in for 5 counts and out for 5 counts until you get to 100 counts (and 100 arm pulses or
10 rounds of breathing)
Inhale; stay and flex even more and reach arms away as legs bend in to chest.
Exhale; slowly roll back to floor and release legs to start position.
Make sure torso and head stay stationary during arm pulses. Keep connection between the inner thighs.
Keep pecs relaxed and shoulders depressed the whole time.
Watch for students using too much rectus abdominus – popping the abs.
Make sure all students stay imprinted the whole time.
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Variations
1. Keep feet flat on floor- for those with a vulnerable lower back or poor ab strength.
2. Keep legs bent – an intermediate stage for those not strong enough to stabilize pelvis and lower back
with legs fully extended
3. Sitting – to familiarize students with the control necessary to stabilize the arm pulse movement.
4.
With vertical legs – for those with poor ab strength but flexible legs
LESSON
Teaches endurance in the abdominal muscles, and stabilization of the pelvis and shoulders. Builds stamina and
initiates focus for the rest of class. Should always be done at the beginning of class.
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HALF ROLL BACK
BEGINNER
Starting Position
Sitting tall on sit bones, knees bent, legs adducted, feet flat on floor arms reaching forward by knees, palms
down.
Exercise
Inhale; prepare
Exhale; roll pelvis back and create a c-curve through spine by using abdominals
Inhale; roll forward to a spine stretch forward position
Repeat 5 to 8 times
Try to recruit hip flexors only eccentrically as pelvis tilts back.
Make sure to use the abs to curve the spine rather than hinge on pelvis.
Variations
1. Hands on legs – to allow hip flexors to release and abs to scoop in order to curve spine
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2.
With 4 breaths – to learn the body positions and to teach the ab scoop
INHALE: prepare
EXHALE: roll back
EXHALE: take body forward
3.
4.
INHALE: stay
INHALE: grow tall
Legs abducted shoulder width - for those unable to release the hip flexors
With hands on forehead - to increase the difficulty level
NOTE: DO NOT ALLOW FEET TO LIFT OFF FLOOR OR SPINE TO LOSE C-CURVE
LESSON
Stretches the lumbar spine, warming up the body fro the roll up. Teaches release of the hip flexor during
posterior pelvic tilting. Primarily an abdominal exercise.
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ROLL UP
INTERMEDIATE
Starting Position
Lying supine with legs extended on floor, imprint pelvis, feet flexed and inner thighs connected. Arms reaching
above head with shoulder girdle stabilized and ribs connected.
Exercise
Inhale; reach arms to ceiling
Exhale; lengthen spine and roll it off the floor one vertebra at a time, reaching arms parallel to floor
and top of head towards the hands, ending up in a c-curve over legs and on top of pelvis
Inhale; start rolling back to floor one vertebra at a time, keeping abs scooped in, scapulae down and
legs reaching away from pelvis.
Exhale; continue rolling down to the floor and reach arms overhead into the starting position keeping
ribs down
Repeat 5 to 8 times
Keep shoulders down the whole time
Encourage students to roll the spine rather than falling or jumping through stiff parts of the spine that remain
straight.
Try to avoid jamming chin to chest.
Make sure students breathe and scoop the abs constantly
When lying flat watch for ribcage placement and pelvic alignment
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Variations
1. Knees slightly bent with full spinal flexion – for those with tight lower back and/or hamstrings
2. Knees slightly bent, flex upper body only– for those with lower back issues and/or weak abs or those
with tight hip flexors and/or lordosis. NOTE: if legs are bent too much it will be HARDER to roll up
3. Legs extended, flex upper body only – for those with lower back issue but able to stabilize spine with
legs extended
INHALE; reach arms to ceiling
EXHALE; flex upper body only
INHALE: stay, then …
EXHALE; roll down and reach arms over head
4. Roll up and down with arms by ears - to increase the degree of difficulty
LESSON
Works abdominals to flex lumbar spine thereby stretching lower back and hip flexors. Teaches shoulder
stabilization while supine and in forward flexion. Also stretches hamstrings and calves.
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SINGLE LEG CIRCLE
BEGINNER
Starting position
Lying supine with both legs straight, one extended up to ceiling, other on floor. Arms by side, palms down.
Exercise
To get into this position, bend the knee to the chest and then extend the leg to the ceilng.
NEVER lift the leg straight up (too much strain on the back)
While circling the vertical leg move ACROSS the static leg firstInhale for first half of circle and exhale for second half of the circle
Repeat 5 times, and then change directions for 5
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Inhale; flex knee into chest
Exhale; extend leg onto floor by sliding it
Repeat the entire sequence on the other leg, circling across the static leg first
Finish with both legs straight out on the floor
Students must try to maintain stability in the pelvis while circling the leg
Limit upper body tension by focusing on scooping the abs.
Make the circles smooth and flowing.
Reach up and out of each leg to hold pelvis more stable.
Variations
1. Both knees bent – for those with tight hamstrings and tight hips flexors and/or weak abs
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2. Leg on mat extended, leg in air bent – for those with tight hamstrings
3. Leg on mat bent, leg in air extended – for those able to stabilize pelvis but hamstrings not quite long
enough to extend both legs.
4. With both feet dorsiflexed – stretch hamstrings more
LESSON
Teaches leg isolation and hip stabilization. Works abs and quads. Stretches adductors, hips and hamstrings.
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SPINE TWIST
BEGINNER
Starting Position
Sitting tall, legs extended and together on mat, feet flexed. Spine neutral, shoulders down arms extended to
sides, palms down.
Exercise
Inhale; prepare and grow tall
Exhale; rotate and lengthen through spine, pulsing three times on the breath
Inhale; return to center
Repeat alternating sides 3 to 5 times
Watch for gripping in the hip flexors and tightness in the lower back and hamstrings – soften knees
Keep shoulders down, neck relaxed and abs scooped in
Encourage students to feel the obliques working to rotate the spine and spinal rotators stretching during the
movement
Maintain an upright posture throughout
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Variations
1. Sitting on a pillow, step or crossed legs – for those with tight hamstrings, lower back and/or hip flexors
2. Reverse the breath – to increase the challenge of “wringing out the body”
3. Bending back elbow as you rotate – emphasizes mid and low trapezius
4. With hands on shoulders, across chest or behind head – to focus more on spinal movement and to
reduce shoulder horizontal add/abduction
5. Do exercise without the pulses – to learn the movement and to stay lifted
LESSON
Teaches spinal rotation initiating from the obliques and stretches the spinal rotators. Works the abdominals
and shoulders stabilizers.
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ROLLING LIKE A BALL
BEGINNER
Starting Position
Sitting with knees adducted and bent in towards chest, toes pointed and feet off the floor. Sit back just behind
sit bones with abs scooped to create a c-curve. Hands rest on shins, shoulders are down and gaze is at the
navel.
Exercise
Inhale; stay in c-curve and roll back through spine, leading with lower back, one vertebra at a time just
to top of thoracic spine
Exhale; roll forward through spine, back up to sitting position, balancing just behind sit bones
Repeat 8 to 10 times.
Make sure to maintain c-curve throughout the exercise.
Watch for knees staying same distance from chest and feet staying same distance from sit bones.
Make sure shoulders stay depressed and abs stay scooped.
Encourage students to scoop abs harder when lordosis is present to avoid “rolling like a brick”
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Variations
1. Prep – sit tall on sit bones and use breath to roll back off them to form c-curve and then sit back up tall
again – keeping feet on the floor.
2. Prep – sitting balanced behind sit bones deepen c-curve and lift back up again staying balanced with
feet off the floor. No rolling just yet.
3.
4.
Reverse breathing – for those who tend to lift shoulders and chest with inhale.
Hand progression – a) behind the knees
b) in front of knees
c) mid-shins
d) front of ankles
e) tops of feet
NOTE: MAKE SURE NOT TO STRAIGHTEN SPINE OTHERWISE YOU WILL “ROLL LIKE A BRICK”!!!
LESSON
Use the abdominals to maintain spinal flexion whilst in motion. Teaches shoulder stabilization and isometric
contraction in the abs. Should primarily work the abs.
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SINGLE LEG STRETCH
BEGINNER
Starting Position
Lying supine with legs in the air, knees bent, adducted and toes pointed. Imprint spine, bring hands to touch
outside of knees.
Exercise
Inhale; prepare
Exhale; flex upper body off floor creating a c-curve
Inhale; stay
Exhale; connect abs and flex upper body off floor, extending one leg and keeping hands with other leg
(outside hand towards ankle and inside hand on top of knee)
Inhale; switch legs
Exhale as you extend other leg
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Then….
Inhale; bend both legs, flex spine slightly more
Exhale; roll spine down onto floor.
Only extend leg at an angle that can be achieved without popping abs and losing scoop. (More vertical leg
extension is easier and more horizontal leg extension is more challenging)
Watch for neck tension and raised shoulders.
Make sure not to pull on bent leg, focus should be on extension of straight leg.
Don’t forget to remain imprinted.
Variations
1. Hands behind head – for those with neck tension, weak abs and/or who need help with flexion of
upper spine
2. Two leg movements per breath – inhale bend right then left. Exhale bend right then left and repeat.
For more aerobic challenge.
LESSON
Works the abdominals whilst maintaining spinal flexion. Teaches elongation of legs, shoulder stabilization,
abdominal scoop and arm and leg separation from the torso.
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CRISS-CROSS
BEGINNER
Starting Position
Lying supine with legs in the air, knees bent, adducted and spine imprinted, with hands behind head elbows to
sides.
Exercise
Inhale; prepare
Exhale; flex upper body off floor into a c-curve
Inhale; stay
Exhale; extend one leg, flex and rotate upper body towards bent leg
Inhale; switch leg extension
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Exhale; rotate body towards opposite leg
Repeat 8 to 10 times, then …
Inhale; maintaining flexion, bringing body to the center, bring both legs into chest
Exhale; roll spine onto floor
Be sure to rotate body rather than folding arms across chest and just reaching with elbows
Beware of students who side bend instead of rotate.
Don’t lose abdominal scoop and imprint
Release neck and shoulder tension
Variations
1. Prep with both feet on the floor – for those with weak abs and/or vulnerable lower back
2.
Two leg and body movements per breath – Inhale extend left then right, rotating to each leg. Exhale
extend left then right rotating to each side. Repeat. Fro more aerobic challenge.
LESSON
Works the abdominals whist maintaining spinal flexion. Teaches elongation of legs, shoulder stabilization,
abdominal scoop and arm and leg separation from the torso. Works obliques during spinal rotation.
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DOUBLE LEG STRETCH
INTERMEDIATE
Starting Position
Lying supine with knees bent and feet in the air, spine imprinted and legs adducted. Rest hands on outside of
knees
Exercise
Inhale; prepare
Exhale; flex upper body off floor, reaching hand towards outsides of ankles
Inhale; remain flexed and imprinted and reach arms past head and extend, at the same time extend
legs to hundred position, as low as possible without losing imprint and scoop.
Exhale; circle arms around to sides and down towards ankles as knees bend to 90 degrees again. Keep
thighs adducted at all times
Inhale; remain flexed with knees bent and hands reaching towards ankles
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Exhale; roll spine down onto mat
Remember to keep upper body flexed and lower back imprinted the whole time – abs scooped
Try to keep scapulae stabilized as arms move
Encourage students to lengthen through arms and legs on extension but to keep abdominal contraction
throughout
Variations
1. Prep – keep scoop and imprint but just do legs alone and then just do arms alone. Only when
people are controlled and strong enough, add them together.
2. Reverse breathing: exhale during arms and leg extension and inhale to circle arms and bend legs.
This will enhance spine stabilization during the extension but can make spinal flexion more difficult
as arms and legs bend.
3. Feet on the floor – to facilitate shoulder girdle stabilization and to help those with weak lower
bodies.
NOTE: DO NOT ALLOW BODY OR HEAD TO DROP TO FLOOR DURING ARM AND LEG EXTENSION.
LESSON
Works the abdominals whist maintaining spinal flexion. Teaches elongation of legs, shoulder stabilization,
abdominal scoop and arm and leg separation from the torso.
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SCISSORS
INTERMEDIATE
Starting Position
Lying supine with legs in the air, knees bent and adducted. Spine imprinted and hands resting on outside of
knees.
Exercise
Inhale; prepare
Exhale; roll upper body off floor and extend legs, reaching one leg away from body, as close to floor as
possible, maintaining the scoop and bringing the other leg into the body and pulse twice with the
breath. Hands reach as close to ankle as possible keeping legs straight
Inhale; switch legs, moving from the hips, keeping legs straight
Exhale; pulse twice with other leg close to body
Repeat 8 to 10 times, then
Inhale; bend both knees, stay scooped
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Exhale; roll down to mat
Don’t lift pelvis and/or tailbone. Maintain scoop and imprint the whole time
Keep hip down on the side that leg is lifting – movement must be from the hip joint not the pelvis itself
Watch for shoulder stabilization. Shoulders tend to lift when students pull with arms too much and don’t use
lats enough.
Variations
1. Legs slightly bent – for those with tight hamstrings.
2. Take arms by sides of body as in the hundred – for those who want more of a core challenge
3. Scissor legs in a very small range to work on hip flexor/quad strength if hamstrings are tight
LESSON
Works the abs, and hip flexors; stretches the hamstrings. Also builds stamina and core stabilization because of
the pulsing nature.
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SHOULDER BRIDGE PREP
BEGINNER
Starting Position
Lying supine with knees bent and feet on the floor sit-bone distance (just inside hips) apart, arms on floor at
sides, palms down, pelvis neutral.
Exercise
Inhale; prepare
Exhale; roll pelvis backwards and peel spine off floor, starting with tailbone
Inhale; stay
Exhale; lift one foot off the floor
Inhale; place foot back on the floor rolling through toe, ball, and heel
Repeat leg lift on the other leg, then …
Exhale; roll hips down onto mat, tailbone last
Repeat whole exercise 3 to 6 times
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Keep cervical pressure to a minimum by maintaining shoulder depression.
Watch for too much lumbar extension and lateral hip instability.
Don’t hike hip on lifting leg
Keep rib connection and scoop in lower body
Variations
1. Prep –
Inhale; prepare
Exhale; lift hips by rolling up
Inhale; stay
Exhale; roll down.
Repeat 3-5 times
LESSON
Teaches spinal articulation, hip opening, pelvic tilt and rib-hip connection. Works the glutes, hamstrings and
the abdominals.
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SHOULDER BRIDGE
INTERMEDIATE
Starting Position
Lying supine with knees bent and feet on the floor sit-bone distance (just inside hips) apart, arms on floor at
sides, palms down, pelvis neutral.
Exercise
Inhale; prepare
Exhale; tilt pelvis backwards and peel spine off floor, beginning with tailbone
then…
Inhale; lift one foot off the floor, bend knee then extend leg to ceiling, pointing foot
Exhale; flex foot as leg lowers from the hip to the height of the support thigh
Inhale; point foot and raise leg back up
Repeat this twice more, then…
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Exhale; bend knee to lower the leg and place foot back on the floor rolling through toe, ball, and heel
Inhale; lift other leg and repeat lower & lift sequence,
then …
Inhale; stay
Exhale; roll hips down onto mat
Repeat whole exercise 3 to 6 times
Keep cervical pressure to a minimum by maintaining shoulder depression.
Watch for too much lumbar extension and lateral hip instability.
Don’t hike hip on lifting leg
Keep rib connection and scoop in lower body
Maintain posterior pelvic tilt
Variations
Perform only one lower and lift before switching legs
LESSON
Teaches spinal articulation, hip opening, pelvic tilt and rib-hip connection. Works the glutes, hamstrings and
the abdominals. Stretches the hip flexors and quads.
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ROLLOVER
INTERMEDIATE
Starting Position
Lying supine, legs together extended into the air vertically while maintaining flat abs and spine imprinted.
Arms down by sides.
Exercise
Inhale; prepare by sending the legs away from the body as far down as scoop can be maintained
Exhale; peel spine off floor starting at lumbar and going to upper-thoracic, keeping legs straight and
feet pointed. Tap toes to the floor if possible
Inhale; stay, lift legs parallel to floor, open legs hip width
Exhale; roll down reaching out through the heels, until pelvis is flat on the floor and legs are vertical
Repeat 4-6 times then reverse direction of leg abduction
Make sure the legs stay straight throughout
Try not to throw the weight of legs instead of peeling off the mat
Only take legs over as far as spinal flexibility will allow. Allow no pain in neck or back.
On the roll down, watch for students who grip in the neck by pressing into the arms.
Encourage students to reach fingertips away from shoulders.
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Variations
Flex feet on down motion and point feet on the up to challenge coordination OR reverse the foot flexion
LESSON
Teaches spinal articulation, and shoulder stabilization. Works the abdominals. Stretches the hamstrings and
entire back.
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HEEL SQUEEZE PRONE
BEGINNER
Starting position
Lying prone, with hands flat on floor stacked under forehead. Legs extended and abducted shoulder width
with toes pointed. Bend knees and pull feet together, flexing them. Press pelvic bones into the mat, creating a
posterior pelvic tilt.
Exercise
Inhale; prepare
Exhale; squeeze heels tighter and lift thighs off the floor as high as posterior tilt in pelvis can be
maintained
Inhale; release 50% of the contraction to lower thighs slightly, but not to lose entire gluteal and
hamstring connection.
Keep heels adducted at all times
Watch for hips lifting to anterior tilt – correct with a posterior tilt
Check for constant abdominal and gluteal contraction
Make sure shoulders stay down so neck stays long.
Variations
1. Pulses – press up and down in a small range for 10.
LESSON
Teaches hip opening (hip extension) as opposed to lower back extension. Works the glutes and abs as
stabilizers and hamstrings and adductors as movers.
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SINGLE LEG KICK PREP
BEGINNER
Starting position
Lying prone with legs adducted and parallel. Pelvis should be posteriorly tilted until students can maintain
neutral. Abs and glutes contracted to maintain spine extension. Spine is long and head in line with spine,
shoulders stabilized. Arms bent with hands stacked on floor and head resting on hands.
Exercise
Inhale; prepare
Exhale; flex one knee and pulse foot pointed, then flexed in toward sit bone
Inhale; extend leg back down to mat
Repeat with other leg and do 5 to 8 on each leg
Keep legs adducted at all times
Check for constant abdominal contraction
Make sure shoulders stay down neck stays long.
Variations
1.
Just bend knees without doing the pulsing – useful if pulling on knee ligaments and can help
control pelvic tilt if weak in abs.
LESSON
Teaches pelvic stabilization during knee flexion. Works hamstrings and gluteals.
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SINGLE LEG KICK
INTERMEDIATE
Starting position
Lying prone with legs adducted and parallel. Pelvis should be posteriorly tilted until students can maintain
neutral. Abs and glutes contracted to maintain spine extension. Spine is long and head in line with spine,
shoulders stabilized. Arms bent with hands stacked on floor and head resting on hands.
Exercise
Inhale; prepare
Exhale; flex one knee and pulse foot pointed, then flexed in toward sit bone
Inhale; extend leg back to mat
Repeat with other leg and do 5 to 8 on each leg
Keep legs adducted at all times
Check for constant abdominal contraction
Make sure shoulders stay down neck stays long.
Thoracic spine should be in extension and lumbar should be in controlled extension
i.e. err on the side of imprint.
Variations
1. Just bend knees without doing the pulsing – useful if exercise is pulling on knee ligaments and
can help control movement if pelvic tilt is poor due to weak abs.
2. Extend hip as leg reaches to mat keeping leg off floor for a split second before switching sides
for more of a gluteal challenge
LESSON
Teaches pelvic stabilization during knee flexion. Works hamstrings and gluteals. Lats and shoulders stabilizers
help maintain upper body position. Teaches thoracic spine extension vs. lumbar extension. Abs work to keep
lumbar spine open.
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B R EA ST ST R OK E
BEGINNER
Starting position
Lying prone, with hands and forearms flat on floor out to sides with arms bent at elbow, legs extended and
adducted, feet pointed.
Exercise
Inhale; prepare by depressing shoulders and lengthening cervical spine
Exhale; reach arms forward along side of ears and reach top of head away from torso into slight
thoracic extension
Inhale; turn palms out and circle arms back towards hips, palms face in towards legs, fingers reach to
toes. Lengthen and extend upper body off floor keeping abs scooped and ribs connected.
Repeat 5 to 8 times keeping thoracic extension for future exhales and arm reach.
Exhale; bring hands back to start position and lengthen spine down to mat
Avoid tension in upper traps – stabilize shoulder girdle
Keep abs scooped so they support the spine
Beware of overusing lower back extensors – extension should come from upper back
Beware of overusing cervical extensors – neck should be in alignment with the upper spine
Variations
1. Prep 1 - Keep forearms on the floor, just lift upper torso (thoracic extension) and pull scapulae
down the back. Lift chest off floor but keep front ribs in contact with the floor.
Inhale; prepare. Exhale; lift head and chest. Inhale; stay. Exhale; lower head and chest
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2.
Prep 2 – Lying prone with head on backs of hands. (like heel squeeze prone hands). Bring hands up
with head (double salute position) – works on scapulae stabilization. Still keep front ribs on floor.
Same breathing as prep1.
3.
Prep 3 - Arms lengthened down by sides, palms face in. Helps open front of shoulders and extend
thoracic spine better. A little easier version then prep 1 or prep 2. Same breathing and torso
positioning.
4. Prep 1 PLUS –Lift torso as in prep 1 and then lift arms off floor to check that the upper back
muscles are doing the lifting and NOT the arms, and if possible reach arms forward before
returning and then lowering body and arms to the floor.
Inhale; prepare. Exhale; lift torso. Inhale; stay. Exhale; lift forearms off floor. Inhale; stay. Exhale;
reach arms forward (maintaining torso positioning).
Inhale; stay. Exhale; bend arms. Inhale; stay. Exhale; release torso and arms to the floor.
LESSON
Teaches isolation of thoracic spine. Works the rhomboids, middle traps and lats. Uses abdominals to keep
lumbar spine neutral.
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DOUBLE LEG KICKS
INTERMEDIATE
Starting position
Lying prone, with legs extended, adducted and parallel with feet pointed. Hands behind small of back, clasped
lightly and head turned to one side.
Exercise
Inhale; prepare
Exhale; bend both legs and pulse feet towards sit bones 3 times, keeping legs parallel and adducted,
feet pointed
Inhale; extend legs at knee and hip, abduct and laterally rotate slightly, point feet, at the same time
extend through thoracic spine and reach arms back by sides, palms face in
Exhale; lengthen and lower body to floor turning head to other side, adducting legs to parallel and
lower legs, then pulse 3 times bending at knees, feet to sit bones
Inhale; extend upper body and legs, laterally rotated and abducted, extend arms by sides
Repeat 4 to 6 times on each side
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Keep hips down on the floor as knees bend – correct with a posterior tilt
Minimize trap and lower back tension by ensuring students maintain shoulder and pelvic stabilization
Variations
Do not pulse if knee problems exist, simply flex knees and squeeze glutes.
LESSON
Works glutes and hamstrings during knee flexion. Works glutes, abs, lats, rhomboids and spinal extensors
during back extension. Teaches back and hip extension and how to perform each safely and effectively.
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SHELL STRETCH
BEGINNER
Starting position
Kneeling with seat on heels and body folded forward over thighs, head and arms lightly resting on the floor.
Arms can be outstretched by ears palms down or reaching back towards feet with palms up.
Exercise
Breathe through back of rib cage, maintaining abdominal contraction. Drop tailbone and top of head to
floor.
Focus on using abs to support spine and releasing spinal erectors
Variations
1. Sitting, hugging knees into chest, rounding spine and breathing through back of ribcage - good for
those with limited knee flexion or uncomfortable hips and/or feet in the shell position.
2. Arc barrel – sitting with legs over barrel and hands lightly clasping handles, breathe into the back of
the ribcage maintaining abdominal control and lengthening through the spine.
LESSON
Learn to breathe into back of ribs. Stretches the entire spine.
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SWAN DIVE PREPS
BEGINNER
Starting Position
Lying prone with hands palms down by sides of chest, elbows bent reaching in air and legs abducted to
shoulder width and laterally rotated, feet pointed. Pelvis posteriorly tilted.
Exercise 1 (four breaths)
Inhale; prepare
Exhale; slide scapulae down, press lightly into hands, keeping elbows into sides and extend upper body
off mat
Inhale; stay, making sure abdomen is off mat
Exhale; lengthen back down to floor
Repeat 5 times
Exercise 2 (two breaths)
Inhale; slide scapulae down back and extend upper body off the floor.
Exhale; lengthen back down to the mat.
Repeat 5 times.
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Exercise 3 (legs up)
Inhale; prepare
Exhale; reach back through legs and extend both legs off floor from hips (stay scooped so that there is
no tension in the lower back
Inhale; lower to floor
Repeat 5 times
Exercise 4 (body up, then legs up)
Inhale; lift upper body up off floor (as in exercise 1 & 2)
Exhale; as body lengthens to floor, lift and lengthen legs up and behind, reaching through pointed feet.
Repeat 5 times
Maintain abdominal contraction throughout to keep spine shape
Make sure abs stay scooped and ribs stay connected to support spine. Should not feel this in the lower back
Do not overuse spinal or cervical extensors
Keep legs extended the whole time
Keep front of hips open and glutes connected to aid in leg extension
LESSON
Teaches hip and back extension. Works glutes, abs, hamstring and back extensors. Should not feel lower back
extending.
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SWAN DIVE ROCK & CATCH
INTERMEDIATE
Starting Position
Lying prone with hands under shoulders by chest and legs abducted to shoulder width and laterally rotated
Exercise
Inhale; extend upper body away from mat supported on arms
Exhale; as you rock forward onto ribs reach arms forward, lift legs up behind- be sure to maintain
thoracic spine and hip extension
Inhale; maintain extension and position and rock back onto pelvis and catch yourself with hands
Inhale; on the last rock back, catch yourself with hands then…
Exhale; leave legs on the floor and lengthen torso down onto floor
Maintain abdominal contraction throughout to keep spine shape
Make sure abs stay scooped and ribs stay connected to support spine. Should not feel this in the lower back
Do not overuse spinal or cervical extensors
Keep legs extended the whole time
Keep front of hips open and glutes connected to aid in leg extension
LESSON
Teaches hip and back extension. Works glutes, abs, hamstring and back extensors. Should not feel lower back
extending.
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SHELL STRETCH
BEGINNER
Starting position
Kneeling with seat on heels and body folded forward over thighs, head and arms lightly resting on the floor.
Arms can be outstretched by ears palms down or reaching back towards feet with palms up.
Exercise
Breathe through back of rib cage, maintaining abdominal contraction. Drop tailbone and top of head to
floor.
Focus on using abs to support spine and releasing spinal erectors
Variations
Sitting, hugging knees into chest, rounding spine and breathing through back of ribcage good for those with limited knee flexion or uncomfortable hips and/or feet in the shell
position.
2. Arc barrel – sitting with legs over barrel and hands lightly clasping handles, breathe into the
back of the ribcage maintaining abdominal control and lengthening through the spine.
1.
LESSON
Learn to breathe into back of ribs. Stretches the entire spine.
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SPINE STRETCH FORWARD
BEGINNER
Starting Position
Sitting tall on sit bones, neutral spine, legs extended out on floor slightly wider than shoulder width apart, feet
flexed, hands resting on floor between legs.
Exercise
Inhale; get tall and lengthen through spine
Exhale; articulate spine from top of head to create a c-curve, keeping pelvis neutral
Inhale; remain flexed and in c-curve and breathe into back of ribcage
Exhale; scoop abs in firmly as you articulate up through spine from bottom to top
Try not to grip with hip flexors and lower back
Make sure to articulate vertebrae instead of flexing at hips
Watch for students who jam chin to chest or hunch shoulders in an attempt to curve back
Keep pelvis neutral – watch for anterior or posterior tilting
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Variations
1. Sitting on pillow or step or with legs crossed – for those with tightness in the lower back,
hamstrings and/ or hip flexor
2. Two breaths:
Exhale; roll down.
Inhale; roll up
.
Standing – peeling spine off wall, keep feet about 6 –12 inches from wall
4. Arms extended out in front – increases need for shoulder stabilization whilst in spinal flexion,
making it more challenging
3.
LESSON
Works the abs to flex the spine. Stretches the entire spine with focus on the lumbar region lifting up out of the
pelvis.
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OPEN LEG ROCKER
INTERMEDIATE
Starting Position
Sitting tall with pelvis slightly posteriorly tilted but thoracic spine lengthened. Legs extended in air, shoulder
width apart, parallel and feet pointed, with hands holding by ankles, feet or any part of the leg that can be
held with legs extended.
Exercise
Inhale; prepare and grow tall
Exhale; create a c-curve flexing through spine and rock back, rolling through the vertebrae on at a time
to the top of thoracic spine (not onto neck)
Inhale; rock back up along spine balancing just back of sit bones (posterior tilt) and lengthen thoracic
spine (use inhale to lift chest)
Repeat 3 to 5 times
Make sure not to roll onto neck
Maintain abdominal control at all times – watch for anterior tilt while balancing
Spine must articulate.
Variations
1. Bend knees – hold behind knees. Keep feet slightly higher than knees throughout. – For those with
tight hamstrings and /or weak quads
2. Bend knees just in balance position – allow legs to straighten during rock back and bend during
balance. – For those who need help to control the balance
LESSON
Works on balance in a sitting position. Stretches hamstrings. Works abs, quads, and upper back extensors.
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NECK PULL PREPS
BEGINNER
Starting position
Sitting on sit bones with legs abducted shoulder width apart and knees bent, feet flat on floor. Hands in
double salute on forehead or clasped behind the head.
Exercise
Inhale; lift and lengthen spine, keeping shoulders down and elbows wide to prepare
Exhale; roll off sit bones and flex spine down towards mat going only as low as scoop and c-curve can
be maintained.
Inhale; stay
Exhale; maintain c-curve and pull body forward over legs
Inhale; lengthen to sitting lifting head last
Repeat 5 to 8 times
Try to avoid gripping in the hip flexors – reach through heels and scoop harder
Be sure to roll through the spine rather than keeping a flat back
Watch for tension in the upper traps and neck – pull pits to hips
Chin should not be jammed into chest and elbows should be wide
Variations
1. Hands behind head – for more of a challenge
LESSON
Teaches spinal articulation, scooping and shoulder stabilization. Works the abs as it stretches the lumbar
spine.
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NECK PULL
INTERMEDIATE
Starting position
Lying supine with legs extended, abducted shoulder width and feet flexed. Hands clasped behind head, elbows
to the sides.
Exercise
Inhale; lift head and shoulders off floor creating a C-curve keeping elbows wide
Exhale; roll up to sitting maintaining C-curve and bringing head over thighs, like spine stretch forward
Inhale; articulate spine up to sitting, from tail to head
Exhale; initiate from the pelvis tilting back and roll the spine down to the floor, keeping elbows wide
and heels reaching
Repeat 5 to 8 times
Try to avoid gripping in the hip flexors – reach through heels
Be sure to roll through the spine rather than keeping a flat back, no jumping up
Watch for tension in the upper traps and neck, keep elbows wide
Chin should not be jammed into chest and elbows should be wide
Variations
1.
Hands in double salute – for less of a challenge
LESSON
Works abdominals to flex spine up off floor. Teaches shoulder stabilization and helps stretch the lumbar spine
and hip flexors.
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HALF ROLL BACK WITH A TWIST
BEGINNER
Starting position
Sitting tall on sit bones, knees bent, legs adducted, feet flat on floor and arms reaching past knees with palms
facing down, shoulder width apart.
Exercise
Inhale; prepare
Exhale; roll pelvis back and create a c-curve through spine by using abdominals, at the same time reach
back with right arm turning palm up and rotate body to right, looking back at arm
Inhale; rotate and lengthen back to starting position, bringing arm forward to knee
Exhale; repeat with left arm
Repeat 3 to 5 times
Try to recruit hip flexors only eccentrically as pelvis tilts back.
Make sure to use the abs to curve the spine rather than hinge on pelvis.
Maintain c-curve as body rotates.
Keep shoulders down and arms horizontal.
Keep knees together and check that students do not rotate from the pelvis.
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Variations
1. With 6 breaths.
Inhale; prepare and lengthen.
Exhale; tilt pelvis to roll back to c-curve.
Inhale; stay
Exhale; rotate body to the right whilst reaching right arm and following with head.
Inhale; rotate back to center whilst staying in c-curve
Exhale; flex forward over knees maintaining c-curve
Inhale; lengthen up to sitting.
Repeat to left side
LESSON
Stretches the lumbar spine. Teaches release of the hip flexors during posterior pelvic tilting. Works the
obliques during spinal rotation to help maintain the c-curve during the rotation. Primarily an abdominal
exercise.
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SAW_____________________________________________
BEGINNER
Starting Position
Sitting tall on sit bones, legs extended and abducted slightly wider than shoulder width apart, feet flexed.
Arms extended out to sides, with palms forward.
Exercise
Inhale; rotate spine, keeping hips square
Exhale; curve body over leg extending front arm forward as if to saw off pinky toe and back arm
medially rotated and reaching back
Inhale; roll up through spine staying rotated and laterally rotate back arm
Exhale; rotate spine back to center
Inhale; turn the other way
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Exhale; flex upper body and reach through arms
Inhale; roll up to sitting
Exhale; turn to face center
Repeat 3 to 5 times each side
Watch for gripping in the hip flexors and lower back
Make sure pelvis stays square during rotation (watch for feet moving)
Maintain abdominal contraction throughout
Variations
1.
Sitting on a pillow or step or cross-legged – for those with tight lower back and hamstrings and/or
hip flexors
2. Add three pulses during forward flexion pressing further, further, furthest
LESSON
Works the abs to turn and flex spine. Stretches the hamstrings and lower back. Teaches shoulder stabilization
and abdominal scoop while in flexion.
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SIDE KICK
BEGINNER
Starting position
Lying on side, bottom arm lengthened with head resting on arm. Top hand on mat for balance. Hips stacked
and legs hinged forward at hip for balance (45 degrees), top leg raised to hip height. Make space under waist
to keep spine long and straight.
Exercise
Legs and hips stacked, raise top leg to hip height
Inhale; flex top foot and hinge at hip bringing leg forward and pulsing twice
Exhale; point foot as leg extends back behind the line of the body.
Repeat 8 to 10 times and then switch sides
Watch for too much lumbar extension and shoulder tensing
Keep abdominals scooped and ribs connected the whole time
LESSON
Works the abs as stabilizers. Stretches the hamstrings and hip flexors. Works the glutes and quads.
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SIDE LEG LIFT SERIES
BEGINNER
Starting Position
Side lying with hips stacked and pelvis neutral and legs extended and parallel. Bottom arm lengthened with
head resting on it and top hand on mat for balance. Make space under the waist.
Exercise 1 – top leg lifts
Inhale; point foot, lengthen and lift the top leg, stabilizing pelvis
Exhale; flex foot and lengthen top leg back down
Use the abs to stabilize pelvis
Keep hips stacked even as leg lifts so that abductors can work
Only take top leg up to a height where pelvis does not rotate
Maintain a parallel leg alignment throughout
Exercise 2 – top leg circles
Inhale; prepare
Exhale; lengthen and lift top leg to hip height, pointing foot
Inhale; begin to circle leg
Exhale; finish circle
Repeat 5 to 10 times, and then reverse directions for 5-10 times
Work on stabilization with abs. Try not to rock whole body. Make circles different size and/or speed to
accommodate difficulty levels
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Exercise 3 – staggered leg lifts
Inhale; lengthen and lift top leg to hip height, hold
Exhale; as bottom leg lifts to meet top leg, reach out of hips and press both legs down
Work on stabilization with abs
Pull bottom leg up enough so that the heels pull together using adductors
Exercise 4 – both legs lift
Inhale; prepare
Exhale; lengthen both legs together off floor
Inhale; lengthen both legs back down
Make sure legs stay together
Watch that hips don’t roll back as legs lift
Keep ribs and abs connected
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Exercise 5 – body and legs lift
Starting with top hand on top leg, reaching towards the toes
Inhale; prepare
Exhale; lengthen both legs off floor, and reach top arm parallel to floor and down to toes, bottom hand
supporting and reaching down, turn head to look down legs
Inhale; lengthen legs and body down to the floor
Make sure hips don’t roll back during lift
Keep abs and ribs connected
Stabilize the shoulders
LESSON
These exercises teach pelvic stabilization during lateral leg movement.
Works the abs the glute medius and tensor fascia latae.
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T EA S ER P REP S
BEGINNER
Starting Position
Lying supine with arms reaching above head and legs slightly flexed at knee, adducted with feet on the floor
Exercise 1 (legs straight on the floor)
Inhale; reach arms to ceiling, keeping legs long on the mat
Exhale; roll up through spine reaching arms forward, palms facing in, keeping legs reaching long on the
floor
Inhale; reach arms to ceiling, maintaining body position
Exhale; roll down through spine to start position
Repeat 3 to 5 times
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Exercise 2 (legs bent, one leg up)
Starting position
Exhale; roll up through spine reaching arms to knees, palms facing in and at the same time extend one
leg from knee reaching pointed foot to ceiling
Exhale; roll down through spine lowering leg to start position
Repeat 3 to 5 times
Keep shoulders stabilized when arms are by ears. Don’t lose abdominal contraction and scoop. Make sure
students roll through spine, both up and down. Be sure NOT to let students bend legs too much otherwise
exercise becomes almost impossible.
LESSON
Works the abdominals to flex body off floor. Strengthens hip flexors and quads, and lower back strengthens
and stretches during the motion.
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TEASER BASIC
INTERMEDIATE
Starting Position
Lying supine with arms reaching above head and legs extended, adducted, feet pointed.
Exercise
Inhale; reach arms up as you roll spine and legs off floor and lift legs to form a V position, and then
lengthen arms up by ears
Exhale; roll down through spine keeping arms by ears and lowering legs to floor
Repeat 3 to 5 times
Keep shoulders stabilized when arms are by ears
Don’t lose abdominal contraction and scoop
As arms rise up make sure nothing else moves
Make sure students roll through spine, both up and down, not flop or jump
Teaser Variations
1. Lifting one leg only – to build strength for the two leg version
Inhale; raise arms
Exhale; roll up lifting one leg
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Inhale; raise arms
Exhale; roll down
2. In 4 breaths – for any of the above variations and/or exercises – good to use as an introduction to
any specific teaser exercise
Exhale; roll up to sitting as legs lift up
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Exhale; roll all the way down
3.
Sweep the arms by sides instead of bringing over the top – to facilitate rolling action
LESSON
Teaches spinal articulation and shoulder stabilization. Works the abs, obliques and spinal extensors.
Strengthens hip flexors and quads, and lower back strengthens and stretches during the motion.
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SWIMMING PREPS
BEGINNER
Starting Position
Lying prone, with arms extended wider shoulder width apart with palms down and legs extended and
abducted wider than hip width apart. Legs laterally rotated and feet pointed. Try for an imprinted pelvis/spine,
depressed scapulae.
Exercise 1 (one arm)
Inhale; prepare
Exhale; lengthen upper body and right arm off floor
Inhale; stay
Exhale; lower body and arm
Repeat with opposite arm….Then repeat 5 times each side
Exercise 2 (two arms)
Inhale; prepare
Exhale; lengthen upper body and both arms shoulder width off floor keeping both legs down
Inhale; stay and lengthen
Exhale; lower body and arms
Repeat 5 times
Exercise 3 (one leg)
Inhale; prepare
Exhale; lengthen and lift one leg off floor keeping upper body relaxed and pelvis imprinted
Exhale; lower leg
Repeat with opposite leg…..Then repeat 5 times each leg
Exercise 4 (two legs)
Inhale; prepare
Exhale; lengthen and lift both legs hip width off floor keeping upper body relaxed and pelvis imprinted
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Exhale; lower legs
Repeat 5 times
Exercise 5 (one leg, one arm)
Inhale; prepare
Exhale; lengthen and lift right leg and left arm and torso off floor keeping pelvis imprinted
Exhale; lower and lengthen to floor
Repeat with opposite limbs…..Then repeat 5 times on each side.
Exercise 6 (two arms and two legs)
Inhale; prepare
Exhale; lengthen and lift both legs and both arms and upper torso off floor keeping pelvis imprinted
Exhale; stay
Inhale; stay
Repeat for as many breaths as possible, then…
Exhale; lower and lengthen to floor
Beware of lumbar strain and over extension – maintain imprinted position
Keep abs scooped and ribs connected. Keep shoulders down – use lats.
Watch for students who hold their breath
Variations
1. Lying prone on raised mat, step or box with head and arms reaching out over front end – for
kyphosis, tight pecs, tight lats
LESSON
Works the back extensors, glutes, abs and upper mid back muscles. Teaches back and hip extension. Prepare
body to hold extended position long enough to do the Swimming exercise.
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SWIMMING
INTERMDIATE
Starting Position
Lying prone, with arms extended shoulder width apart with palms down and legs extended hip width apart.
Legs laterally rotated and feet pointed. Neutral or imprinted pelvis.
Exercise
Inhale; lengthen upper body, arms and legs off floor, reaching from thoracic spine
Exhale; for 4 counts, pulsing arms and legs contra-laterally
Inhale; for 4 counts continue pulsing
Repeat this breathing rhythm 4 times
Exhale; release body and legs to floor
Beware of lumbar strain and over extension – maintain imprinted position.
Keep abs scoop and ribs connected. Watch for students who hold their breath.
Keep shoulders down – use lats. Breathing like the hundred (staccato).
Variations
1. Kneeling with arms reaching to ceiling and pulsing, no legs – for kyphosis, tight pecs, tight lats
2. Lying prone on raised mat, step or box with head and arms reaching out over front end – for kyphosis, tight
pecs, tight lats
LESSON
Works the back extensors, glutes, abs and upper mid back muscles. Teaches back and hip extension. Prepare body to
hold extended position long enough to do the Swimming exercise.
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CAT STRETCH
ALL LEVELS
Starting Position
On all fours with neutral spine, hands under shoulders and knees under hips.
Exercise
Inhale; prepare and lengthen spine
Exhale; flex spine from tailbone to head, breathing into the back ribs
Inhale; lengthen spine through neutral from head to tail all the way to extension
Repeat 3 to 5 times
Remember to keep shoulders stabilized – use lats
Use scooping of abs to initiate flexion
Don’t over extend lumbar spine – no sway back
Try for more thoracic extension and lumbar flexion
Variations
1. With feet off end of mat or raised platform – for tightness through dorsal portion of foot
2. With elbows slightly bent – to facilitate stabilization of scapulae
3. Flex or extend spine from opposite end – for coordination challenge
4. Four breaths: Exhale; flex spine. Inhale; hold. Exhale; extend spine. Inhale; hold.
LESSON
Works the abs and upper mid back extensors to articulate the entire spine. Teaches awareness of different
aspects of the spine.
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LEG PULL FRONT PREPS
BEGINNER
Starting Position
Kneeling on all fours. Arms in extension under shoulders, fingers facing forward. Knees vertically aligned under
hips, legs adducted with toes curled under towards shins.
Exercise1 (knees up)
Inhale; prepare
Exhale; stabilize spine, squeeze inner thighs together and lift knees 1 inch off floor
Inhale; lower knees gently to the floor
Repeat 3-5 times
Exercise 2 (foot lift)
Inhale; prepare
Inhale; stay
Exhale; lift one foot off the floor flexing at knee (hold 5 seconds)
Inhale; lower foot to the floor. Repeat with other foot, then…
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Exhale; lower both knees gently to the floor
Repeat 3 times each foot
Exercise 3 (leg lift)
Inhale; prepare
Inhale; stay
Exhale; lift one leg off the floor using glute to flex at hip (hold 5 seconds)
Inhale; lower leg (keep knees off floor)
Repeat with other leg, then…
Exhale; lower both knees gently to the floor
Repeat 3 times each leg
Watch for too much scapula adduction. Keep chest and shoulders broad. Make sure to keep pelvis at correct
height and level. Teach students to keep scoop and feel obliques working to avoid hip rotation when leg lifts
off floor
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Variation
Vary the width of the feet – wider will cause more oblique involvement and narrower will create a
balance challenge
LESSON
Prepares wrists to take body weight for the Leg Pull Front exercise. Works the abs, obliques and quads.
Teaches shoulder stabilization and pelvic stabilization.
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LEG PULL FRONT BASIC
INTERMEDIATE
Starting Position
Push up position. Body prone, in one line, supported on balls of feet and palms of hands. Legs extended,
adducted and parallel. Arms in extension under shoulders, fingers facing forward.
Exercise
Inhale; lift one leg by extending leg at hip
Exhale; lower the leg
Repeat on the other leg and then repeat 3 times on each
Watch for too much scapula adduction. Keep chest and shoulders broad
Make sure to keep pelvis at correct height – push up position – no sinking or lifting hips
Teach students to keep scoop and feel obliques working to avoid hip rotation when leg lifts off floor
Variations
1.
Lift left leg 3 times then repeat with the right leg. Builds strength for the actual exercise.
LESSON
Teaches torso stabilization.
Works abs, shoulder stabilizers, glutes and quads.
Strengthens wrists and toes.
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T HE S EA L
BEGINNER
Starting Position
Sitting, balancing just behind sit bones with legs bent, laterally rotated and soles of feet together. Hands hold
underneath the feet at ankles. Spine flexed into c-curve.
Exercise
Inhale; keep spinal flexion and roll back through spine to just below neck, balance and clap feet three
times
Exhale; keep shape in spine and legs and roll forward to balance in start position and clap feet three
times
Roll through to upper thoracic only; don’t go onto neck or head
Maintain spinal flexion, c-curve – use abs
Variations
1. No Clap – for beginners, still learning to control the abs and get the hang of the balance.
2. Add one clap at a time until you’re up to three.
2. Clap using hands instead of feet – for those with tight hips
3. Clap hands and feet – for a fun coordination challenge
LESSON
Works abs to maintain spinal flexion. Stretches hips and lower back. Teaches coordination, balance and
isometric abdominal contraction.
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SIDE BEND PREPS
BEGINNER
Starting Position
Sitting on side of one hip with legs bent at side, top leg rotated laterally, knee to ceiling and foot flat on floor
in front of other foot. One arm resting on the floor for support, the other resting on top of knee, palm up.
Exercise 1 (knee down)
Inhale; lift hips off floor keeping knees bent and bottom one down on the floor, reaching top arm
straight up to ceiling
Exhale; lower down to start position with control
Repeat 3 to 5 times then switch arms
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Exercise 2 (side plank)
Inhale; straighten legs while lifting body to diagonal (like a sideways push up position), making sure
underneath arm is vertical
Exhale; bend knees and lower down to floor along the diagonal line, ending with underneath arm
diagonal
Be careful not to sink into shoulder or roll hips forward or back
Use legs and glutes to lift hips
LESSON
Teaches balance and coordination of the movement in preparation for the Side Bend exercise. Works legs,
glutes, abs and lats. Teaches obliques to stabilize spine in a side plank in preparation for more oblique
involvement during the actual Side Bend.
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SIDE BEND
INTERMEDIATE
Starting Position
Sitting on side of one hip with legs bent at side, top leg rotated laterally, knee to ceiling and foot flat on floor
in front of other foot. One arm resting on the floor for support, the other resting on top of raised knee, palm
up.
Exercise
Inhale; lift hips off floor up towards ceiling to make a curved shape through torso with free arm
reaching overhead, fingertips towards the floor
Exhale; lower down to start position with control
Be careful not to sink into shoulder or roll hips forward or back
Use legs and glutes by straightening them as soon as possible
Encourage students to use under side of waist to lift hips even higher – obliques
Variations
1. Four breaths –
Inhale; lift to diagonal.
Exhale; lift hips,curve over
Inhale; return to diagonal
Exhale; return to sitting
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2. Positioning of feet and supporting hand – for more challenge and/or for those who are more
flexible, move hands and/or feet closer to torso to increase lateral flexion – works best when doing
the two breath version.
LESSON
Works legs, glutes, abs and lats. Teaches obliques to lift and bend spine laterally.
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PUSH UP PREPS (PUSH UP ON KNEES)
BEGINNER
Starting Position
Standing tall with neutral spine and legs adducted and parallel. Arms hanging by sides.
Exercise
Inhale; lengthen
Exhale; flex spine and articulate forward sliding hands down thighs to place hands on the floor, as if
rolling down a wall
Inhale; take four walks forward on hands
Exhale; get into push up position on knees
Inhale; pulse three breaths as arms bend more with each little breath towards floor
Exhale; extend arms back up to push up position
Repeat this push up move 3 times, then…
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Inhale; lift knees into a plank and walk hands back four counts to legs, shifting weight of hips above
feet again
Exhale; articulate through spine rolling up to standing
Repeat complete exercise 3 to 5 times
Students must maintain a strong push up position throughout, so watch for scapula adduction, anterior pelvic
tilt or elevated pelvis. Remember to keep a strong abdominal contraction the whole time. When walking out
and back, keep head and chin tucked – gaze at the navel.
Variations
1. Fingers facing forward, elbows reaching back along sides of body, arms shoulder width – for more
front deltoid and triceps work.
2. Fingers facing inward, making a diamond shape elbows reaching out – for more triceps work.
3. With pliē and relevē while standing. After push up and roll up test balance using inhale; bend knees
(plie), exhale; extend legs, inhale lift up to ball of the foot (releve), exhale lower heels back to floor
LESSON
Works abs, glutes, quads and chest/triceps/shoulders. Teaches articulation of spine and stabilization of spine
depending upon the section of the exercise. Involves upper body strength.
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PUSH UPS (PUSH UP ON FEET)
INTERMEDIATE
Starting Position
Standing tall with neutral spine and legs adducted and parallel. Arms hanging by sides.
Exercise
Inhale; lengthen
Exhale; flex spine and articulate forward sliding hands down thighs to place hands on the floor, as if
rolling down a wall
Inhale; take four walks forward on hands
Exhale; get into push up position and stay strong
Inhale; pulse three breaths as arms bend more with each little breath towards floor
Exhale; extend arms back up to push up position
Repeat this push up move 3 times, then…
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Inhale; walk hands back four counts to legs, shifting weight of hips above feet again
Exhale; articulate through spine rolling up to standing
Repeat complete exercise 3 to 5 times
Students must maintain a strong push up position throughout, so watch for scapula adduction, anterior pelvic
tilt or elevated pelvis
Remember to keep a strong abdominal contraction the whole time
Variations
1. Fingers facing forward, elbows reaching back along sides of body; arms shoulder width – for more front deltoid
and triceps work.
2. Fingers facing inward, making a diamond shape elbows reaching out – for more triceps work.
3. With pliē and relevē while standing. After push up and roll up test balance using inhale; bend knees (plie), exhale;
extend legs, inhale lift up to ball of the foot (releve), exhale lower heels back to floor.
LESSON
Works abs, glutes, quads and chest/triceps/shoulders. Teaches articulation of spine and stabilization of spine
depending upon the section of the exercise. Involves upper body strength.
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HOW TO STRUCTURE A PILATES CLASS
Just like any fitness class a Pilates class should have a beginning, middle and an end. In other words, lead into the class
with some kind of warm up/breathing focus/limbering session. The “meat” of the workout comes next – please
remember to follow the order of exercises because they are designed to build upon each other and the body is happier
when the exercises are performed in this order. At the end of class, finish with something stretch oriented and/or assign
homework assignments – things that people can do outside of the classroom that are Pilates principles that will help
them perform better next time they come to class.
Classes can be various lengths:
30 minutes Beginner Class (just teach the principles and a few exercises to learn them, include
some of the warm ups)
Power Class (take the beginner moves but pick up the pace for those who already know
the exercises)
45 minutes Regular Class (perfect amount of time for a beginner class)
Intermediate Power Class (take beginner and intermediate moves and pick up the pace)
60 minutes –
Beginner Class (teach principles and beginner exercises at a slower pace)
Advanced Class (all beginner and intermediate moves performed at a faster pace)
PLEASE NOTE: Keep up the pace of all classes. This is not a yoga class. This is not a relaxation class. Keep talking
throughout the class – there is always something to say, because nobody does things perfectly. Whenever possible get
up, walk around and “hands-on” help people.
Every class think:
1. SAFETY
2. EFFECTIVESNESS
3. FUN (in this order!!)
Follow the guidelines of S.A.F.E.: Safe And Fun Exercises
REMEMBER
A trainer is someone who works with animals (think: dog trainer)
An instructor is someone who tells you “what” to do (think: spinning instructor)
A teacher is someone who explains ‘how’ and ‘why’ to do something
(THINK: PIA Pilates teacher i.e. YOU!!!)
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BIBLIOGRAPHY & VIDEOGRAPHY
**The Pilates Body
2000 Broadway Books, NY
Brooke Siler
**The Pilates Powerhouse
1999 Perseus Books, New York
Mari Winsor
***The Complete Idiot’s Guide to The Pilates Method
2001 Alpha Books, Indianapolis
Karon Karter
***Secrets of Pilates
DK publishers, inc. 2001
Sally Searle & Cathy Meuus
***A Pilates’ Primer: the Millennium Edition
Joseph H. Pilates & William J. Miller
*Pilates – a flowmotion book
Sterling Publishing Co. inc.2002
Suzanne Scott
**Pilates Body in Motion
DK publishers, inc. 2002
Alycea Ungaro
*The Joseph H. Pilates Method at Home
Ulysses Press, UK 2000
Eleanor McKenzie
***Pilates for Dummies
Hungry Minds, Inc.2002
Ellie Herman
*Pilates Workout
Michael Friedman Publishing Group, Inc.2002
Lynne Robinson & Gerry Convy
**Body Control
Bainbridge Books 2001
Lynne Robinson &Gordon Thomson
**Pilates Body Conditioning
Barron’s Educational Services 2000
Anna Selby & Alan Herdman
*Pilates Back Book
Fair Winds Press 2002
Tia Stanmore
**Pilates for Beginners
Sterling Publishing 2001
Roger Brignell
***Complete Guide to Joseph H. Pilates
Techniques of Physical Conditioning
Hunter House Inc. 2000
Allen Menezes
Mat Videos
**** PIA Mat1 Workout DVD - www.PIAworkhsops.com
****PIA Mat 2 Workout DVD – www.PIAworkshops.com
** Karen Voight’s Pilates Total Body Training
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** Karen Voight’s Body ReForm: Abs and Back
** Karen Voight’s Core Essentials
*** Pilates for Dummies
* Kathy Smith’s Pilates for Abs
* Pilates for Weight Loss with Suzanne Deason
* Breakthrough Core Conditioning Pilates with Michelle Dozois and Tracy York
* Denise Austin’s J. H Pilates Matwork
** Jennifer Kries New Method Series (3 videos)
** The Method Pilates with Jennifer Kries (Precision Sculpting and Target Specifics)
* Methodology with June Kahn
* Living Arts Pilates Matwork series with Ana Caban (Beginner and Intermediate)
* Pilates on the Go with Maria Leone
** Body Power Pilates! with Suzi Lonergan
* Winsor Pilates with Mari Winsor
And more every day!
LEGEND:
*** excellent quality video/book - HIGHLY recommended by PIA
** good quality video/book –recommended by PIA
* poor quality video/book – NOT recommended by PIA
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PIA FACULTY
Frankie Puglisi
PIA Educational Director
Certifications:
ACE, AFAA, NSCA, ACSM, AAHFP, Johnny G, AAAI, Low Fat Yoga, Stott Pilates, Pilates for Golf, Gyrotonic
Frankie was born and raised in Yorkshire, England and graduated from Sheffield University with a Bachelor of
Science degree in Psychology and Physiology. She has been in the United States for over 22 years and has
worked in the health and fitness field for the last 20 years. For over 10 years she lived and worked in New York
City training the rich and famous, and taught classes at the top NYC health clubs and spas. For 7 years Frankie
ran her own, extremely successful, Personal Training, Yoga and Pilates business in New York. She provided
fitness services to corporations such as Pfizer, The Princeton University Club, New York Stock Exchange, The
Harvard University Club and Morgan Stanley, plus offered weekend Yoga and Pilates teacher training
workshops for aerobics instructors, until she got married and moved to Wellington, FL where she now
operates a successful one-on-one Pilates business known as Wellington Pilates. Frankie also maintains a
teaching schedule of fitness classes at local health clubs. At Wellington Pilates Studio Frankie works with many
Olympic and Professional athletes including show jumpers, dressage riders, polo players, golf professionals
and tennis professionals. She prides herself on attention to detail and precision so that her clients and
students can get an effective, efficient, safe and fun workout. Frankie started The Pilates Institute of America
(PIA) in 1996 to specialize in offering the best in Pilates teacher training, when she saw a need for quality
instructors in the fitness field. PIA offers Pilates Mat and Equipment teacher training programs around the
country and in India. PIA also offers continuing education programs for fitness and medical professionals
through online and live training workshops. Frankie and her husband run PIA, which is the largest Pilates
certification and continuing education company in the world.
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PIA FACULTY cont’d
Jill Vinci Quinn
A former dancer, with over 15 years of experience in dance performance and instruction, Jill has studied Pilates under the tutelage
of Frankie Puglisi for 9 years and now runs the PIA Pilates studio Jacksonville, FL. She holds a BFA in Dance & Theater from New York
University’s Tisch School of the Arts and Master's Degree from Florida Atlantic University in Exercise Science and Health Promotion.
Her thesis research was dedicated to Pilates Mat based exercise and chronic lower back pain patients. In 2006, she had the honor of
presenting her thesis research to the Pilates community at the Pilates Method Alliance Conference.
Jill has worked as a personal trainer and aerobics instructor in various facilities and is also a Reiki master.
Currently, Jill is the Assistant General Manager for Plus One Fitness Center in Jacksonville, Florida. Plus One is a health management
company for Fortune 500 companies such as Merrill Lynch.
Sue Long
A resident of Pennsylvania, Sue has over 25 years of fitness and dance experience. She holds a B.S. in Health and Physical Education
from Penn State University, as well as numerous fitness certifications, including ACE, AFAA, PIA, Balletone and Johnny G Spinning.
Sue has worked for many years as a Group Exercise Instructor and Fitness Director in various health clubs and fitness facilities. She
currently teaches all types of fitness classes, conducts Teacher Training seminars and works as a Personal Fitness Trainer. She has
studied under the guidance of Frankie Puglisi and the Pilates Institute of America for over 8 years.
Abbie Appel
Abbie is a veteran Group Exercise Instructor and Personal Trainer with 15 years experience in the fitness industry. Originally from
Chicago, Abbie is a classically trained vocalist who started her fitness career while receiving her degree in Music Performance. After
teaching fitness at some of the most renowned Health Clubs in Chicago, Abbie and her husband moved to Florida, where, in addition
to continuing her fitness teaching career, she has contributed material to many fitness publications and has been featured on an
international television fitness show. As one of 18 Reebok University Master Trainers on the American Team, Abbie holds
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certifications from ACE, AFAA and NASM, and presents workshops at ECA and IDEA conferences. She has been teaching Pilates Mat
and Equipment classes for the past 8 years and is certified through PIA as a Master instructor and travels nationally to teach Mat
workshops.
Megyn Taback
A South Florida resident, Megyn holds a Bachelor of Science Degree in Communication Arts from Georgia Southern University, and
has been a competitive swimmer and fitness enthusiast from a very young age. She has competed successfully in several national
swim events including a 12.5 mile swim around Key West, Florida. For the past 10 years Megyn has worked in the fitness business
teaching classes in Spinning and Body Conditioning. She recently became Certified in Pilates and has gone on to, not only became a
Master Instructor for PIA, but has brought Pilates to the teenagers that she works with on a daily basis in school. Megyn is a High
School teacher in Computer and Physical Education and is responsible for introducing the first Pilates P.E program that could lead to
certification for high school seniors in the country. Although busy with her teaching job, Megyn continues to swim and coach
swimming and finds time to teach Pilates Mat and Equipment classes at local Health Clubs. She is also a trained Lifeguard and
CPR/First Aid Instructor.
Annette Fletcher
Annette graduated from New World School of the Arts in Miami, FL with a BFA in Dance. While in Florida, Annette studied Pilates
under Elaine Wright, a student of Pilates elder, Kathy Grant. She went on to study under Frankie Puglisi and the Pilates Institute of
America where she completed all Mat and Apparatus training and now teaches as a Master Teacher Trainer for PIA. Annette owns
and operates Pilates House, a PIA certified facility, in New York City which serves as a satellite studio for the organization. She also
teaches Pilates Mat classes for Equinox Fitness Clubs. Including her Pilates education, Annette continues to study in all aspects of the
physical body incorporating her training in dance, as well as her knowledge of anatomy, yoga, and strength training.
Cindy Blake
Cindy, a suburban Chicago resident for 19 years, holds a Bachelor of Science degree in Medical Technology with a minor in
Chemistry from Eastern Illinois University. She began as an athlete in high school and college and was led into the fitness
community via group exercise after graduation from college.
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Cindy started out with an ACE certification in group exercise in 1990 and has taught all formats. Later, Cindy found Mat
Pilates interesting and has been certified by various Pilates programs. Soon to follow, machine-based Pilates training entered her
life and became an extension of Mat Pilates. After meeting Frankie Puglisi, Cindy has taken on the PIA thought process of Mat and
machine-based Pilates teachings. Cindy still teaches many fitness classes, conducts Teacher Training seminars, and has studied under
the guidance of Frankie Puglisi for over 7 years.
Peggy Levine
Peggy Levine, a native of New York City, has a BFA in Dance from the Ohio State University and has performed professionally for 10
years. She has certifications in Prenatal and Postnatal fitness from Elisabeth Bing,(co-founder of the Lamaze system of natural
childbirth) and Group Fitness from ACE, and is a Business member of IDEA. She is the founder and president of Peggy Levine Fitness,
a women’s only business she has run for over 30 years, and has been teaching Pilates at Columbia University since 2004. She has
been a movement educator with the National Endowment for the Arts, Artists in the Schools and an exercise consultant on
television and for Cosmopolitan and McCalls magazines. Peggy first studied Pilates as an injured dancer under the tutelage of Carola
Trier, and is proud to join the staff of master trainers for PIA under the guidance of Frankie Puglisi.
Karolina Salinas
Born into a family of European gymnasts, Karolina was raised with the love and appreciation of movement. She studied many sport
disciplines (various forms of dance, martial arts, and gymnastics, to name a few). She moved to the U.S. and lived in Louisiana where
she graduated from the University of New Orleans, majoring in creative writing, premedical sciences, and history. Since fitness has
been a major focus in Karolina's life, she used a "no pain, no gain" philosophy to push her body beyond its limits. A wake up call
came in the form of a back injury that left Karolina bed ridden for many weeks. She credits Pilates for her full and complete recovery
and for saving her from surgery. Karolina is now an advocate for the mind body connection in fitness and in life. She is certified in
Mat, Standing Pilates, and Pilates apparatus through PIA, the Physical Mind Institute as well as Balanced Body. She is a master
teacher for PIA. Karolina also teaches a variety of yoga classes. She is a RYT YogaFit instructor. She also holds an AFAA group fitness
certification.
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Thank You
“KEEP SCOOPING”
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CHEAT SHEET
PILATES MAT 1
Warm Ups and Preps
Breathing
Chin Tuck/Head Nod
Imprint Release
Alternating Leg Raises
Supine Spinal Rotation
Pregnant Cat/Cat Ctretch
Hip Rolls
Shoulder Series –Protract/Retract
Shoulder Series –
Elevate/Depress
Shoulder Series – Arm Scissors/Circles
MAT 1 PROGRAM
EXERCISE
REPS
Ab Curls
5 to10
Hundred
10 sets
Half roll back
5 to 8
Rollup
5 to 8
Single leg circle
5 ea.
Spine twist
3 to 5
Rolling like a ball
8 to10
Single leg stretch
8 to10
Criss-Cross
8 to10
Double leg stretch
5 to10
Scissors
8 to 10
Shoulder bridge prep 3 to 6
Shoulder bridge
3 to 6
Rollover
6 to 8
Heel squeeze prone 8 to10
Single leg kick prep 5 to 8
Single leg kick
5 to 8
Breaststroke
5 to 8
Double leg kick
5 to 8
Swan dive preps
5 to 8
Swan dive rock and catch 5 to 8
Shell stretch
Spine stretch forward 3 to 5
Open leg rocker
8 to10
Neck pull preps
5 to 8
Neck pull
5 to 8
EXERCISE
REPS
Half roll back w/Twist
Saw
Sidekick
Side leg lift series
Teaser preps
Teaser basic
Swimming preps
Swimming
Cat Stretch
Leg-pull front prep
Leg-pull front basic
Seal
Side bend preps
Side bend
Push up prep
Push up
3 to 5
3 to 5
8 to10
5 to10
3 to 5
3 to 5
3 to 5
3 to 5
3 to 6
3 to 6
8 to10
3 to 5
3 to 5
3 to 5
3 to 5
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Congratulations
You have just completed the PIA Pilates Mat 1 Online Course.
IN ORDER TO RECEIVE YOUR CERTIFICATE OF COMPLETION TO PROVE YOU TOOK
THIS COURSE YOU MUST TAKE AND SUCCESSFULLY PASS THE ONLINE TEST.
By clicking the link below you will be redirected to our secure online testing software. From
there you will register for FREE and complete the Mat1 CEC Exam. If the link does not work
please copy and paste it into your browser. For questions please email info@PIAworkshops.com.
Click here for the Mat 1 Online CE Test:
http://hosted.onlinetesting.net/PIAworkshops/login.pl/Mat1CETest
Upon completion of the test you will find out your score and if you passed with a satisfactory
grade you will receive your Certificate of Completion that you may print out for your records.
If you do not pass the test on your first attempt, you will have two more attempts FREE of charge.
NOTE: Those of you requiring Continuing Education Credits for certification or license renewal
for Fitness, Pilates or Medical Professions please be sure to let us know which
state/organization you require your credits for when you login to take your test. Your CE
Credits will be e-mailed to you upon completion of a short Course Evaluation after successful
completion of your CE Test.
Thank You for choosing PIA
for your Pilates Training and Continuing Education needs.
Visit www.PIAworkshops.com
for new programs added regularly
MAT 1 Certification: Now that you have completed this Mat 1 Online Course you are eligible to take
the PIA Mat 1 Certification Test to become a certified teacher. This test is a challenging exam that tests your
understanding of the Mat 1 program and Pilates philosphies but also tests your in depth understanding of
each of the Mat 1 exercises from a teaching perspective. This test must be taken in order to receive your
teaching certificate. All teaching certificates are good for 12 months and can be renewed by obtaining 8
hours of continuing education. Enroll for this test on the PIA website.
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877-PIA-PILATES

PIA Pilates Mat 1 Online

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