Image Fitness Training Global
Mat Pilates Case Study
Block A
Student Details
- Name
- Orla
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- Pilates instructor EQF Level 4
- Course Start
- April 2026
Block A
- Total word count
- 112 words
- Fields completed
- 23 of 23 (100%)
Block Overview24 words
Class Focus: Core control & Spinal articulation
Duration: 55 minutes
Key Exercises: Chest lift, single leg stretch, double leg stretch, spine stretch, shoulder bridge.
My Goals25 words
My goals in this block will be to develop and maintain core control and spinal mobility while building confidence using the Pilates fundamentals and principles.
Block Details14 words
Block Name: Block A
Class Duration (mins): 55
Focus: Core control & Spinal articulation
Goals & Pilates Principles49 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built on the principles of Pilates focusing on core control and spinal mobility while concentrating on the breath with each movement. Exercises are performed with control and precision to create a balanced workout suitable for beginners.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment & Breathe | 8 | Neutral spine | Seated option |
| Pelvic curl prep | 8 | Articulation through the spine | Smaller motion tilt |
| C curve | 8 | Scoop your abdominals | Hands behind thighs |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Shoulder bridge | 8 | Life hips to align with shoulders and knees | Use hands on glutes to help lift |
| Chest lift | 8 | Draw your chest up, engage your core | Use hands behind head to support neck |
| Single leg stretch | 8 each side | Maintain a stable pelvis | Head down if discomfort |
| Double leg stretch | 8 | Use your powerhouse to lift those legs | Head down if discomfort |
| Spine stretch | 8 | Lengthen and articulate spine | Bend knees |
| The hundred | 8 | Core engagement | Keep knees bent and feet flat on the mat |
| Cross cross | 8 each side | Rib to opposite hip | Keep head down if discomfort on the neck |
| Roll up | 8 | Scoop up / reconnect with floor | Seated position |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Child’s pose | 8 | Relax shoulders and spine | Use mat as support |
| Lateral breathing | 8 | Expand your rib cage | Seated option |
| Roll down | 8 | Slow articulation through the spine | Soft bend in the knees |