Image Fitness Training Global
Mat Pilates Case Study
Block A
Student Details
- Name
- Catherine Caulfield
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- Pilates April 2026
Block A
- Total word count
- 208 words
- Fields completed
- 23 of 23 (100%)
Block Overview40 words
Class Focus: Alignment of the body and breath integration, core control, full body integration
Duration: 45 minutes
Key Exercises: Toe taps, The Hundred, single and double leg stretches, criss cross, roll like a ball, swimming prep, single straight leg stretch
My Goals82 words
My goals for teaching this block are to give my clients an opportunity to fully connect with their bodies. Calming the nervous system and transitioning from the sympathetic nervous system (flight or flight) to the parasympathetic nervous system (rest and digest). To focus on how their breath is connected to their movements. Aligning and lengthening the body with particular attention on spinal articulation. To build core strength and stability. To leave each class feeling stronger and calmer in their minds and bodies.
Block Details17 words
Block Name: Block A
Class Duration (mins): 45
Focus: Alignment, breath integration, core control and fullbody integration
Goals & Pilates Principles69 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built on the principles of Pilates, focussing on bringing attention to the lateral breath and concentrating on connecting the mind and body. Using the breath to flow through the exercises with control and precision. The class begins with time given to the alignment of the body. There is a focus on core (centre) strength and movement.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment and lateral breathing | 4-5 breaths | Expand ribs laterally as you inhale through your nose. On your exhale imagine you are blowing through a straw. As you breathe out through your mouth, knit the ribs down to your pelvis. Relax your shoulders. Think about your pelvis being neutral, aligning your spine. | Option to lie supine on the mat or in a seated position. |
| Cat-cow | 6-8 | Inhale extend. Exhale flex. Move the spine in a fluid motion, articulating vertebra by vertebra. | Option to be in four point kneeling position or a seated position. Reduce the range. |
| C - curve | 8 | Begin in a seated position. Slow and controlled movement, one vertebra at a time curve the spine. Scoop from the pelvis. Slow and controlled return to seated position. | Hands can be straight out either side of legs or wrapped lightly around the backs of the thighs. Reduce range. |
| Pelvic Tilts | 8 | Lie supine, feet flat and shoulder width apart. Pelvis in neutral. Engage the core by pulling your belly button towards your spine. Imprint the lower back to the mat. | Reduce range. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Supine toe taps | 8 each leg | Lie supine. Neutral pelvis. Inhale exhale, lift right leg to table top. Inhale exhale left leg. Legs at 90 degrees. Engage the abs, lower right leg, foot to mat and lift again. Left leg. Slow controlled movement. Make sure movement in from the hips and not the knees. | Keep one foot grounded. |
| The Hundred | 100 counts | Lie supine. Fingers to ceiling. Inhale exhale chest lift. Pump arms. Inhale for 5 exhale for 5. | Head down. Level 1 - feet on mat. Level 2 - legs in table top. Level - straight legs, tease away from body. |
| Single leg stretch | 8 each leg | Legs to table top. Chest lift. Bring right knee in lengthen left leg. Right hand to right calf. Left hand to right thigh. Inhale exhale change legs. Think of pushing the legs through jelly. | Head down option. |
| Double leg stretch | 8 | Supine, legs in table top. Inhale extend arms above head, lengthen legs. Exhale bring circle arms back around, bringing knees in. | Legs higher diagonally. |
| Criss cross | 8 each side | Hands behind head. Chest lift. Rotate ribs. Pelvis stable. Keep elbows wide. | Reduce range on twist. |
| Roll like a ball | 4-6 | Seated position. Tuck the knees. Hands on shins. Inhale roll back. Exhale roll back up. Balance. | Hold behind thighs. |
| Swimming prep | 8 each side | Four point kneeling position. Knees hip width apart. Opposite arm opposite leg. Lengthen through spine. | Lift one limb at a time. |
| Single leg stretch | 6 each leg | Inhale exhale lift arms to ceiling. legs to table top. Chest lift. Straighten legs. Keep pelvic floor and lower stomach muscles engaged. Zip up the pelvic floor on the inhale. Toes pointed to ceiling. Hands behind one calf. Exhale lower one leg and pulse twice. Inhale switch. | Head down option. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Child's pose | 5 breaths | Lengthen spine. Hands stretched out. Relax shoulders. | Support with cushion. |
| Standing roll down | 3 | Articulate spine. Roll down vertebra by vertebra. Stack slowly to stand. | Bend knees |