PILATES BEGINNERS COURSE

9th Nov -14th Dec 2022

WEEK 1

Wall Push Up

Hip Roll Prep

Hip Roll L1(a)

Hip Roll L1(b)

Scapular Placement

Pelvic Placement (standing)

Pelvic Placement (seated)

Hip Hinge

Hamstring Stretch

WEEK 2

Breathing

Hip Flexor Stretch (standing)

Leg Floats

Ribcage Placement

Hip Flexor Stretch (kneeling)

WEEK 3

Head & Neck Placement in Lateral Flexion and Rotation

Head & Neck Placement in Thoracic Extension (seated)

Head & Neck Placement in Thoracic Extension (prone)

Shell Stretch

WEEK 4

Review of Exercises Learned in Weeks 1, 2 & 3

WEEK 5

Review of Exercises Learned in Weeks 1, 2 & 3 with a couple of new exercises or progressions