Image Fitness Training Global
Mat Pilates Case Study
Block A
Student Details
- Name
- Michelle Gleeson
- chelleor@icloud.com
- Tutor
- Nina Plazanin
- Tutor CC Email
- coachedbynina.fit@gmail.com
- Course Location
- Dublin - Tallaght
- Course Group
- April 2026
- Course Start
- 25th April 2026
Block A
- Total word count
- 182 words
- Fields completed
- 25 of 26 (96%)
Block Overview46 words
Class Focus: Core stability and spinal articulation with controlled movement using the powerhouse(abdominals, pelvic floor, glutes and multifidus)
Duration: 45 minutes
Key Exercises: Main phase:Chest lift, The Hundred, Roll up, single leg circles, single straight leg stretch, double leg stretch, spine stretch foward, swimming, side kick,
My Goals47 words
To improve core strength, postural alignment, and spinal mobility while developing body awareness through the Pilates principles
Throughout the class continually reinforce:
•Breathing: Exhale on effort
•Centering: Engage the powerhouse
•Control : Quality over quantity
•Precision : Accurate alignment
•Flow: Smooth transitions
•Concentration : mind body connection
Block Details20 words
Block Name: Block A
Class Duration (mins): 50
Focus: Core stability and spinal articulation and controlled movement using the powerhouse
Goals & Pilates Principles69 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: To improve core strength, postural alignment and spinal mobility while developing body awareness through the Pilates principles
Breathing: lateral breathing, inhale for 5 exhale for 5, coordinating breathe with movement
Centering: engage the powerhouse
Control : controlling the movement, quality over quantity
Precision: accurate alignment of the body and movement and breathing
Flow: smooth transitions
Concentration: mind body awareness
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Breathing and Alignment | 6-8 | Inhale through the nose for 5 while expanding ribs laterally, exhale for 5 drawing ribs in and down towards hips, drawing navel to spine and zipping up the pelvic floor | |
| Pelvic tilts | 6-8 | Inhale in neutral spine, exhale tilt pelvis anterior, inhale back to neutral, exhale tilt pelvis posterior imprinting spine to the mat. Inhale back to neutral | Reduce range of motion |
| Roll down | 6 | Inhale to prepare, exhale as you tuck the chin towards the chest and curl your spine downwards articulating one vertebrae at a time keeping the core engaged as you forward fold allowing the arms to hang downward towards the floor untill you reach a comfortable stretch, inhaling to prepare, exhale and engage the core and begin to roll back up stacking the spine as you return to standing finish standing tall with your spine aligned shoulders down and chest open | Slight bend in knees, |
| Toe Taps | 6-8 each side | Lie Supine, knees bent, Engage core, neutral spine, inhale tap one leg as if dipping the toe in water, exhale return to table top, legs 90 degrees, alternate legs inhale tap the toe, exhale return to table top. Hinge from the hip, keep core engaged using lower abdominal muscles | Reduce range of motion. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Chest lift | 8 | Start on your back in supine position, place hands behind the head, elbows wide, keep spine neutral,engage the core, inhale to prepare, exhale lift the head neck and upper back off the mat, keep chin slightly tucked as if holding an apple under the chin, focus on lifting from the ribs and avoid pulling the head and straining the neck, keep elbows wide, inhale as you lower, exhale as you lift to maintain control. | A smaller controlled lift |
| The Hundred | 10 | Lie supine with legs in table top, arms lingered, spine neutral,core engaged, pelvis neutral, inhale to prepare, exhale prefor a chest lift and engaging the core, arms hover by the side, pumping the arms inhale for 5 exhale for 5,repeating 10 times, pumping from the shoulders maintain core and stability through the body the movement is the pumping of the arms.After the exercise is complete hug knees to the chest and gently rock side to side. | Modification feet on the floor knees bent. Progression straighten legs, modification feet flat on the floor |
| C curve/half roll back | 6-8 | Imagine your spine forming a capital C from the crown of your head down to your tail bone. Sitting on the mat with knees bent and feet flat on the floor, hip width apart. Hands on thighs or out straight in front, sit tall lengthening through the spine. Engage the core take a deep inhale as you exhale draw your belly button in and tuck your tailbone under to a slight posterior pelvic tilt. Keep shoulders away from the ears. Inhale at the botton, exhale return back restocking the spine with precision and control, stack the shoulders back over the hips sitting back nice and tall. | Modified with hands on thighs |
| Roll like a ball | 6-8 | In a seated position, feet are off the floor, toes together and planter flexed, hands placed on the shins,slightly lower chin to chest, pull your abdominals into a c curve and on the inhale roll back to the shoulder blades, without using momentum on the exhale return to balance point. Avoid a flat back keep the curve shape,gaze to the knees, use the abdominals to scoop back on the return. | Hold backs of thighs or put hands on the mat to help you balance in the way back up. |
| Spine stretch forward | 6-8 | Focus on Pelvic stability and spinal elongation, Perch tall on sit bones, nod the chin,peel forward,one vertebrae at a time, growing out of your hips, anchor the pelvis and tailbone. Keep abdominals engaged, exhaling down, inhale and exhale on the return building from the lower back to mid back and to upper back, restocking the spine and sit back tall, shoulders relaxed back down, sit tall with spine restacked | Legs closer together or slightly bend at the knees |
| One leg stretch | 6-8 | Lying supine on the mat, neutral spine and pelvis, legs in table top, come into a chest lift and and then bring arms to knee and shin of right leg, stretch out left leg with toes planter flexed planter flexed, inhale and on the exhale swaps the legs and arms to the opposite leg,inhale and Exhale alternate, keep core engaged switch legs smoothly with precision and control with a fluid pace. Avoid rocking the pelvis and avoid letting shoulders sink. Keep chin slightly nodded, curl up from the ribs not the neck. | Lower the head or leg higher or bend knees and tap toes one at a time |
| Double leg stretch | 6-8 | Lie on your back, curl head neck and shoulders off the mat, place hands on your shins, inhale and extend your arms straight back past your ears and shoot both leg out to a 45 degree angle. Keep upper body stable and elevated and limbs extended, exhale and circle your arms out wide to to the side and grab the shins and pull knees back towards the chest keeping the core and pelvis stable. Inhale lengthen exhale circle arms and bring knees back to chest. | Lower the head, one leg at a time or legs bent or leg higher or closer or one leg at a time or keep arm straight |
| Swimming | 6-8 each side | Lie prone with legs straight and toes pointed. Arms lengthened foward and legs off the mat. Mimic swimming movement by moving opposite arm and legs simultaneously. Using the breath inhale for 5 exhale for 5. Lengthen through fingertips and toes. Keep neck long. Keep abdominals engaged | One side at a time or do swimming pre exercise in four point kneeling |
| The side kick | 6-8 each side | Kneel on the mat and lean over to the side. The supporting knee is bent and under the hip. The right leg is stretched out to the side with the toes pointed. Engage the core and stablise and align the torse. Engage glues and hamstrings of the supporting leg. Breathe in to prepare and with right leg at hip height, on the exhale kick the right leg forwards with foot flexed, inhale as the leg comes back, don’t let the leg drop, keep core engaged to avoid arching the lower back. Repeat on the other side. | Rest on lower arm or a block, or keep toe on floor and draw a box shape |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Child’s pose | 3-4 breaths | From a kneeling position sit back onto the heels with arms stretched foward. Breathe deeply | Knees wider apart |
| Mermaid stretch | 6-8 | Sitting in a Z-sit position with legs folded to one side. Spine long and head aligned over the shoulders, one had rests on the ankle or the floor the other reaches through the side body extending the arm over head. Breathe into prepare exhale as you reach the arm over head bending the spine while keep sit bone grounded. Repeat on the other side. | Sit on a cushion or towel |
| Supine Relaxation and breathing | 6-8 breaths | Recovery and mindfulness, deep diaphragmatic breathing, relaxing the shoulders and jaw, feel the body resting into the mat, as you breathe relax the body and mind, bringing awareness to the body and how it feels after the class. Take time to focus on your breath, keeping the mind body connection to keep us in a resting state of mind and balance. |