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Putting Together A 12 Week Pilates Session Plan

Warm-up

  • Remember to include all spinal joint actions. Lateral flexion, rotation, flexion and extension

 

  • Include repetitions for each exercise

 

Ensure progressions is shown through any of the following: repetitions, range of movement, lever length or speed of movement

Main session

  • Consider all planes of movement and all spinal joint actions.

 

  • Consider flow and transition

 

An example class plan that covers all the elements could be:

  • Spine Twist (Transverse plane, rotation)

 

  • Roll up (Sagittal plane, extension)

 

  • Hundred (Sagittal plane, flexion)

 

  • Shoulder Bridge (Sagittal plane, extension)

 

  • Side bend (Frontal plane, lateral flexion)

 

  • Swan Dive (Sagittal plane, extension)

 

  • Side bend (Frontal plane, lateral flexion)

 

  • Rolling back (Sagittal plane, flexion)

 

 

Ensure no more than 4 release stretches are used within the main session so that the flow is not compromised.

Cool down

  • Include stretches that stretch the areas worked throughout the main session. For example, if a push up has been performed, ensure a chest stretch is included

 

  • Indicate which stretches are developmental and which are maintained and include the relevant timings for each

 

  • Stretches cannot be progressed in terms of time, so consider increased ROM and putting two stretches together to show progression. Example: kneeling hip flexor stretch with chest stretch

 

Happy planning!