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Mat Pilates Case Study
Balanced Full-body Flow
Student Details
- Name
- Caoimhe Horan
- Tutor
- Pilar Lokko
- Tutor CC Email
- n/a
- Course Location
- Dublin - Swords
- Course Group
- S26 Swords April Pilates Course
- Course Start
- April 2026
Balanced Full-body Flow
- Total word count
- 102 words
- Fields completed
- 23 of 23 (100%)
Block Overview31 words
Class Focus: This class is built on the principles of Pilates, focusing on core strength, flexibility, and body awareness.
Duration: 55 Minutes
Key Exercises: Shoulder bridge,Criss Cross, Swimming prep and pushup
My Goals25 words
My class has been designed with the Pilates principles as its foundation. I will be sure to incorporate all principles throughout all of the exercises.
Block Details19 words
Block Name: Balanced Full-body Flow
Class Duration (mins): 55
Focus: Alignment, Breath integration, core control and full body integration
Goals & Pilates Principles27 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built on the principles of pilates, focusing on core strength, flexibility, and body awareness.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment & Breath | 5 Breaths | Expand ribs laterally, Neutral pelvis, Soften shoulders | seated option, lying supine option |
| Pelvic Curl Prep | 8 | Articulate spine | reduce lift |
| Shoulder Bridge | 8 | lift hips with control, , Marshmallow visualisation | Bring feet closer to hips |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Supine Toe Taps | 8 each | Neutral pelvis, engage core | keep one foot grounded |
| Chest Lift | 8 | Keep elbows wide, lengthen neck and come forward looking beyond your knee | head down option |
| Double Leg Stretch | 6 | Arms overhead, circle in | legs higher diagonal |
| Criss Cross | 8 each | Rotate ribs, pelvis stable and elbows wide | smaller twist on rotation |
| Side Plank Prep | 20 sec each | Stack shoulders, keep ears away from shoulders | knees down |
| Swimming Prep | 8 each side | Opposite arm lift opposite leg, long spine | lift only single limb |
| Front Plank Hold | 30 sec | Shoulders over wrist, engage core, keep breathing | knees down option |
| Push up | 5 | "smell the mat" - for breath in on lowering of push up | press up on knees |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Childs Pose | 5 breaths | lengthen spine, walk fingers out | support with cushion |
| Lateral Breathing Reset | 5 breaths | Expand rib cage, feel ribs slide down | seated |
| Standing Roll Down | 3 | Articulate spine, restack slowly to stand | bend knees |