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Future Fit Traning

Putting Together A 12 Week Pilates Session Plan

When putting together a plan there are certain elements to consider, which include a warm-up, main session and cool down. What should each element include?

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)
      • One leg circle (All planes, circumduction)
      • 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 maintenance 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!

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