Mat Pilates Case Study

Class Focus: Hip mobility and Flexor strength, with core strength and endurance

Duration: 55 mins

Key Exercises: The Corkscrew, Swimming, Double leg stretch,Double Leg Kick

My goals for this teaching block is to give a thorough work out to the hips, lower back, glutes and hamstrings while also incorporating some core and endurance work. I have included exercises with a good range of modifications so as to cater for all levels

Block Name: Block A

Class Duration (mins): 55

Focus: Hip mobility and flexor strength. Core strength and endurance.

Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow

Class Focus: This class is built on the principles of pilates focusing on hip mobility and flexor strength, with core strength and endurance. It also gives attention to some upper body strength and glutes and hamstring work. I start with my warm up, incorporating a exercises and stretches to warm up the the whole body but with the Leg Lift Supine and Spine Twist Supine, paying particular attention to the hips and lower back. This give my class a chance not only to warm up but to find there breathing and switch to their parasympathetic nervous system.
With our breathing in place we can concentrate on executing our session.
That flows nicely into my first four main exercises. These are supine start positions that concentrate on hip mobility and flexor strength, while also increasing core strength and endurance. The obliques, rectus abdominis T/A and Pelvic floor are working hard. Control and precision is needed as well as a strong centre, to keep our alignment and posture.
This again flows nicely into four exercises with a prone starting position. These exercises will incorporate the glutes and hamstrings while also strengthening the upper body.
Finally we flow into the warm down that stretches the main areas we have worked on. Starting by going from a Leg pull prone to a Cat-Cow, and finishing with a Spine Stretch.