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
- 183 words
- Fields completed
- 23 of 24 (96%)
Block Overview51 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 back like a ball, spine stretch foward, single mm, 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 Principles65 words
Class Principles: Breathe, Centre, Concentration, Control, Precision
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
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 | Standing nice and tall to the crown of your head, Inhale in neutral spine, exhale tilt pelvis anterior, inhale back to neutral, exhale tilt pelvis posterior tucking the tailbone between the legs, Inhale back to neutral, images there is a marbel on the belly button in Neutral spine, inhale in the roll the mable toward the pubic bone to an anterior tilt, inhale back to neutral spine and in the next exhale roll the marble back to the belly button to a posterior tilt, inhale back to neutral spine | 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, |
| Cat Cow | 6-8 each side | In a four point kneeling position, wrists under shoulders, knees under hips, pelvis square and inline with the mat, powerhouse engaged, on the inhale as you lift the tailbone and breastbone upwards opening the heart and looking up with arch in the lower spine, on the exhale tuck the tail bone, scooping in the abdominals and bring the head towards the chest and look towards the navel. Using the breath to control the movement. Once all reps are completed swivel leg around to sit on the mat in supine position | Reduce range of motion. |
| Half roll back/ C-curve | 6-8 | Sitting tall on the mat with feet flat on the mat with feet knees and hips inline, don’t let knees fall out to the side, place hands under the thighs, sitting tall up to the crown of the head. Inhale to prepare, on the exhale scoop on the abdominals, tucking the pelvis rolling off the sit bone creating a capital C from the crown of the head to the tail bone, in hale again using abdominals restack the spine to sit back tall on the sit bones, to progress in this exercise or give more of a challenge raise the arms out infront of you at shoulder height. On your last rep continue to lower the body down to lying on your mat and take a stretch with arms and legs stretched straight | Reduce range of motion, hold the thighs |
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 |
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. |