Image Fitness Training Global
Mat Pilates Case Study
Teaching Block
Student Details
- Name
- Maria Jose Monzon
- Tutor
- Nina Plazanin
- Course Location
- Dublin - Tallaght
- Course Start
- 25 April 2026
Teaching Block
- Total word count
- 122 words
- Fields completed
- 22 of 23 (96%)
Block Overview19 words
Class Focus: Core stability. Spinal articulation. Breathing and control. Coordination and flow.
Duration: 55 min
Key Exercises: The Hundred
My Goals39 words
The goal of my class is to improve core stability, spinal articulation and over all body awareness. Participants will practise control movement, proper breathing patterns and postural alignment, while developing strength, coordination and flow through a progressive pilates sequence.
Block Details15 words
Class Duration (mins): 55
Focus: Core stability. Spinal articulation. Breathing and control. Coordination and flow.
Goals & Pilates Principles49 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: The goal of my class is to improve core stability, spinal articulation and over all body awareness. Participants will practise control movement, proper breathing patterns and postural alignment, while developing strength, coordination and flow through a progressive pilates sequence.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Lateral Breathing | 5 breaths | Breathe normally before we begin. Inhale into the sides of the ribs. Feel your ribs expand from east to west. Feel the ribs expand sideways. Exhale through pursed lips. Draw the ribs in and down towards the hips. Gently draw the belly button towards the spine. Engage the deep abdominals and pelvic floor. Imagine zipping up a corset. | Place hands around the ribs. |
| Pelvic Tilt. | 5reps | Find your neutral spine. Imagine a small blueberry underneath your lower back. Place your hands on your pelvis. Inhale into anterior tilt. Return to neutral. Exhale into posterior tilt. Draw your belly button toward your spine. Move slowly with control. | Reduce the range of movement. |
| Roll Down | 5reps | Tuck chin to chest as if holding a small apple. Soften the knees slightly. Roll down one vertebra at a time. Relax the head and neck. Roll back up with control. | Bend the knees. |
| C Curve | 5 reps | Sit tall. Draw the belly button towards your spine. Tuck the pelvis. Create a C-curve. Roll back with control. Return to sitting tall. | Hold behind the thighs. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Toe Taps | 2sets x6reps | Neutral spine. Tabletop position. Engage the core. Tap the toes lightly. Return with control. | Smaller movement. |
| Chest lift. | 2x6 | Inhale to prepare. Exhale lift. Keep ribs connected. Lower with control. | Support the head. |
| Single Leg Stretch. | 2x6 each leg. | Chest lifted. Reach one leg long. Pull one knee in. Keep pelvis stable. Breathe continuously. | Bend the extended leg. |
| Double Leg Stretch | 2X6 | Reach arms and legs away. Keep ribs connected. Circle arms. Hug knees in. Move with control. | Keep knees in tabletop. |
| The Hundred | 10 breath cycles | Reach fingertips long. Lift through the abdominals. Pump arms. Inhale for five. Exhale for five. | Feet on the floor or tabletop. |
| Roll Like a Ball. | 2x6 | Hold behind thighs. Balance on sit bones. Create a C-curve. Roll to shoulders. Return with control. | Smaller rocking motion. |
| Spine Stretch Forward. | 2X6 | Sit tall. Reach through the crown. Chin to chest. Articulate the spine. Return with control. | Sit on cushion |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Knee Rocks | 5 breaths. | Hug knees in. Rock gently. Relax shoulders. Breathe deeply. | Hold behind thighs. |
| Single Knee to Chest. | 30 sec each leg. | Draw knee in. Relax shoulders. Keep opposite leg long. Breathe naturally. | Bend the extended leg. |
| Supine Spine Twist. | 30 sec each side. | Arms out to the sides. Keep shoulders grounded. Rotate gently. Breathe naturally. | Smaller range of motion. |