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Future Fit Traning
Pilates course

Putting Together A 12 Week Pilates Session Plan


  • 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!