PILATES BEGINNERS COURSE

9th Nov -14th Dec 2022

WEEK 1

Scapular Movement & Placement

Pelvic Placement (standing)

Pelvic Placement (seated)

Hip Hinge

Wall Push Up

Hip Roll Prep

Hip Roll L1(a)

Hip Roll L1(b)

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