Image Fitness Training Global
Mat Pilates Case Study
Teaching Block
Student Details
- Name
- Lorna Flannery
- lornalee30@gmail.com
Teaching Block
- Total word count
- 18 words
- Fields completed
- 13 of 23 (57%)
My Goals18 words
My goals are core strength and stability. Moving with breathe concentration control flow centering your mind and body
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Roll down | 7 -8 repa | Chin to chest roll down 1 vertebrae at a time | Generous bend in the knees |
| Cat cow | 3 | Round the spine tuck the tail bone arch the spine lift the tail bonec | Roll your mat to save your wrists |
| Pelvic tilt | 8 | Knees bent feet flat hip distance. Peel the tailbone off the mat press the lower spine posterior tilt . Arch the spine anterior tilt . In hale and exhale move with flow and breath concentration and control | Breathe |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Pelvic curl | 8 | In hale prepare Exhale tuck the tailbone begin to life the lower spine 1 vertebrae at a time . In hale slowly back down arching the lower spine in a anterior tilt | Stick to the tilt |
| Chest lift | 6 | From our supine position bring arm up finger pointing to the ceiling interlace fingers place hands behind your head elbows wide . Spine is neutral and relax your shoulders. Inhale to prepare exhale draw the navel to spine engaging your core the power house. Lift head neck and upper back keeping your chin slightly tucked. Imagine a magnet drawing your chest to the ceiling. Inhale to return | Check in with the neck |
| 100s | 100 | From our supine position lengthen you're arms beside your body . Neutral spine and we prepare our chest lift. Lift the legs and begin pumping the arms 5 times inhale 5 times exhale 10 times up to 100 | Stay at level 1 or Keep |
| C curve | 8 | Sit up tall in supine feet flat knees bent hip distance. Extend your arms out in front. Engage your core muscles. Inhale to prepare and exhale tuck your tailbone to create posterior tilt . Maintain the C curve relax shoulders rounding through the spine pull your ribs in . Hold strong core | Hands holding back of the thighs |
| Spine stretch | 6 | Sit up tall on your sit bones . Straight spine . Legs mat distance flex your feet. Inhale prepare lift up out of your spine. Reach forward with your arms slightly arch the spine. Then place the arms down round the spine and inhale come back up restacking the spine | Knees bent |
| Swim prep | 8 | From a table top wrist under shoulder knees under your hips . Create a nice neutral spine inhale exhale lifr left arm right leg . Do very slow don't build momentum. Keep the hips square engaged core . Head and neck in neutral look down | Roll the nat or use the block |
| Swimming | 8 | Roll onto your tummy in prone legs straight but slightly apart . Arms out infront. Lift both legs and arms off the mat . Start swimming by moving opposite leg simultaneously. Swim for your life speed it up inhale and exhale for 5 | Slow down |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Cat cow | 8 | Inhale tuck the tuck tail bone & chin arch spine exhale lift head and tailbone round the spine and keep going with breathe and flow | Roll the mat |
| Child pose | Breathe |