Image Fitness Training Global
Mat Pilates Case Study
Block A
Student Details
- Name
- Daria Shchepina
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- April Pilates Course
- Course Start
- 25/04/2026
Block A
- Total word count
- 60 words
- Fields completed
- 24 of 27 (89%)
Block Overview6 words
Class Focus: Pilates
Duration: 55 minutes
Block Details13 words
Block Name: Block A
Class Duration (mins): 55
Focus: Core Control, Spinal mobility
Goals & Pilates Principles41 words
Class Principles: Breathe, Centre, Control, Precision
Class Focus: This class explores the relationship between stability and mobility. Participants will develop deep abdominal support while moving the spine through flexion, rotation and extension, creating efficient movement patterns, improved posture and whole-body integration.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Lateral Breathing | 4-5 | Expand the rib cage sideways and into the back, the shouler relaxed and the core connected. Keep shoulders relaxed. Maintain a neutral pelvis. | Seated option, lying supine option |
| Pelvic tilts | 4-5 | Initiate movement from the pelvis. Imprint and release with control. Coordinate movement with breath. | Reduce range of motion. |
| Leg lift (supine) | 6–8 each leg | Maintain a stable pelvis. Engage lower abdominals before lifting. Move slowly and with control. | Smaller lift range, bent knee lift (marching). Keep one foot grounded |
| Chest lift | 8 | Lengthen neck, Lift from the abdominals, not the neck. Keep ribs connected to pelvis. Exhale to lift, inhale to lower | Hands supporting head, smaller lift, head rest between reps. |
| Spine twist supine | 6 each side | Keep shoulders grounded. Rotate from the waist. Move smoothly with the breath. | Smaller range of motion, knees higher in tabletop or feet on floor. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| The shoulder bridge | 8 | Articulate through the spine one vertebra at a time. Keep knees tracking forward. Maintain rib-to-pelvis connection. | Smaller bridge height, raise arms tawards the ceiling |
| The single leg stretch | 8 | Draw navel toward spine. Keep pelvis stable. Reach long through both legs. Exhale on leg change. Stabilize your core | Head down, slide one heel along the floor |
| The double leg stretch | 6-8 | Maintain abdominal scoop. Reach arms and legs away without arching the back. Inhale to extend, exhale to circle in | Head down, legs reach to high diagonal. |
| The roll up | 6 | Nod chin, peel spine off the mat sequentially. Control the descent. | Bend knees, use strap/towel around feet, Half Roll Back instead. |
| The spine stretch | 6 | Sit tall before moving. Lengthen up then reach forward | Bend knees slightly, sit on a cushion |
| The saw | 6 each side | Rotate first, then reach past little toe. Opposite hip stays grounded. Grow taller on the return. | Smaller range of rotation, knees bent. |
| The bicycle | 8 | Keep pelvis stable. Move legs smoothly and evenly. Maintain abdominal engagement throughout. Avoid neck compression | Smaller ROM, scissors modification |
| The swimming | 20–30 sec | Lengthen through fingertips and toes. Lift from upper back and glutes. Reach rather than height | Lift arms only or legs only. Swan Prep instead |
| The leg pull supine | 6–8 each side | Maintain bridge height. Keep hips level. Press strongly through supporting foot. | Static bridge hold or marching bridge. Bend one leg to assist lift |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Cat-Cow | 6-8 | Move with the breath. Articulate each segment of the spine. | Reduce range |
| Child's pose | 4–5 breaths | Relax shoulders and lengthen through the spine. | Knees wider apart or place cushion under hips/chest. |
| Standing roll down | 2 | Soften knees. Roll down one vertebra at a time. Stack the spine slowly to return. | Hands on thighs for support, smaller recline |