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)

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!