Image Fitness Training Global
Mat Pilates Case Study
BLOCK D
Student Details
- Name
- Shannen O'Rourke
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- S26 Swords April Pilates
- Course Start
- April 2026
BLOCK D
- Total word count
- 151 words
- Fields completed
- 21 of 24 (88%)
Block Overview21 words
Duration: 55 minutes
Key Exercises: Shoulder Bridge, Chest Lift, Single Straight Leg Stretch, Double Leg Lower, Swimming and and roll down.
My Goals74 words
The goals of this class are to help you feel more connected and in control of how you move through your whole body. We’ll build strength from your centre, work on balance and stability, and use breath to support every movement so nothing feels rushed or forced. It’s about moving with more awareness and ease, so by the end, you feel stronger, more open, and like everything just works a little more smoothly together.
Block Details18 words
Block Name: BLOCK D
Class Duration (mins): 55
Focus: Full body integration, balance challenge and controlled movement .
Goals & Pilates Principles38 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built on the principles of pilates, which focuses on full-body integration through balance challenges and controlled, coordinated movement to improve strength, stability, and body awareness.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment & Breath | 8 | Neutral spine, relax shoulders, breathe into ribs | Support head with mat if needed. |
| Pelvic Tilts | 8 | Gently rock pelvis, mobilise lower back, move with breath. | Reduce range of movement. |
| Pelvic Curl Prep | 8 | Move slow and steady, roll up one bone at a time, feel strong and in control through your core. | Smaller lift, keep it gentle. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Shoulder Bridge | 8 | Press through your heels, lift with control like you’re “glowing up” through your spine, stay stable and steady. | Lift halfway or keep hips low. |
| Chest Lift | 8-10 | Soft chin tuck, lift with your abs (not your neck), think “strong core, light upper body. | Keep head down or smaller lift. |
| Single Straight Leg Stretch | 8 each side | Long legs, slow control, stay strong through your centre like you’ve got this. | Bend working leg |
| Double Leg Lower | 8 | Lower with control, don’t rush—own every inch of the movement. | Bend knees or reduce range. |
| Swimming Prep | 6-8 each side | Small lifts, long spine, feel strong and steady like you’re gently flying. | Lift arm or leg only. |
| Swimming | 8 | Keep it light and rhythmic, long reach through fingers and toes, like you’re gliding through water—strong but soft control. | Slow tempo or opposite arm/leg only. |
| Push up | 8 | Strong body line, lower with control, feel steady power through your whole body. | Knees down |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Child pose | 5 | Sit hips back, soften spine, relax shoulders and jaw | Add cushion under hips or chest. |
| Lateral Breathing Reset | 5 | Breathe into side ribs, feel expansion on inhale, soften on exhale. | Hands on ribs for guidance. |
| Standing roll down | 8 | Roll down slowly, relax head and arms, roll back up with control. | Bend knees or hold a wall. |