[go: up one dir, main page]
Scribd
Upload
264 views3 pages

Lesson Plan Week 1 - Main Phase

This document provides a lesson plan for a Pilates session including exercises, purpose, teaching points, progressions and regressions. The main phase will last 40 minutes and include exercises like Hundred, One Leg Circles, Swimming and SAW. Each exercise lists the purpose, key teaching points and visualizations, as well as progressions to make exercises harder and regressions to make them easier by modifying the position or using alternative exercises. The goal is to build core strength and stability while focusing on proper form and technique.

Uploaded by

kerry
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODT, PDF, TXT or read online on Scribd
264 views3 pages

Lesson Plan Week 1 - Main Phase

This document provides a lesson plan for a Pilates session including exercises, purpose, teaching points, progressions and regressions. The main phase will last 40 minutes and include exercises like Hundred, One Leg Circles, Swimming and SAW. Each exercise lists the purpose, key teaching points and visualizations, as well as progressions to make exercises harder and regressions to make them easier by modifying the position or using alternative exercises. The goal is to build core strength and stability while focusing on proper form and technique.

Uploaded by

kerry
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODT, PDF, TXT or read online on Scribd
You are on page 1/ 3

PLANNING 15 minutes

– SESSION Lesson Plan week 1


PLAN
(GROUP)
KERRY MAIN PHASE DURATION: 40 minutes
CHILDS
Name of Purpose Teaching Points and Pilates Principles Progression Adaptation (Alternative
exercise Visualisations/imagery (Harder) exercise or position change)
and reps Regression
(Easier)
HUNDRED  Builds the core  Don’t hold any  Core activation Progression: Hip Rolls – Challenging
– Feet on strength and tension in your  Breathing Legs off floor mobility of the waist and
Clients’ build up rectus neck.  Concentration straight. torso whilst making sure the
choice on abdominals.  Super glue hips to Straight legs client is stable.
neck and Strengthens the floor. Traffic flutter kicks.
shoulder front of leg and lights to the ceiling. Toe taps.
position. hip muscles. Can  Stright soft arms
help release  Keep the length in Regression:
Aiming for upper body your neck, soft feet flat on the
25 reps tension. peach, don’t squash floor, knees to
(breaks can Challenges it. ceiling. One leg
be taken) x hip/pelvis off floor. Legs
2 rounds stability. in tabletop.

4 minutes Neck and


for the shoulders off
exercise the floor and
feet flat on
floor knees up.
Head/
shoulders on
the floor, legs
up (Tabletop)
ONE LEG  Hip  Pull belly  Mobility Progression: Side kick series – small circles
CIRCLES – mobility button to  Alignment Bigger circles
Starting  Spine and spine.  Core Knee circles
with small Pelvis Magnet to activation Take the circles
circles. stability floor.  Flowing bigger and
Bent knee  Hamstring  Don’t movement more to the
to take the flexibility lift/move the  Alignment side.
pressure off  Core opposite hip. 
the strength  Shoulder Regression:
hamstrings. stability. Smaller circles.
Connect with Bent leg. Use of
CIRCLE X 5 the floor. a TheraBand.
(Clockwise  Spirit level
and Anti those hips.
clockwise)
on each leg
x2

4
minutes for
the
exercise
SWIMMING  Back stability  Core activation Progression: Cobra
 Upper back  Shoulders away  Alignment Swan dive
Upper Body strength from ears. Into back  Concentration
single Arms  Builds shoulder pockets. Regression:
x 4 reps strength  Squeeze the glute Tabletop
 Glute strength  Superglue hips to extension
Lower body the floor
single legs x  Don’t rock from side -Lift arms
4 reps to side separately and
 Keep spine then together
3 minutes lengthened -Lift legs
for the separately and
exercise then together
-Lift opposite
arms and legs
together
-Lift arms and
legs together
SAW –  Spinal mobility  Keep you bottom  Mobility Progression: Spine stretch forward
Seated and flexibility half still and stable.  Breathing Deeper stretch
position  Hamstring  Don’t lift your sit  Deep core activation
with bent stretch bones off the floor. Regression:
knees to  Breathe and  Soft knees even Bent or crossed
take off the concentration when straight legs
pressure off  Blow a feather Crossed legs or
the across the floor on bent knees
hamstrings. your three-count Sitting on a
exhale block to tilt
2 reps, 2 on pelvis forward
each side x
2

4 minutes
for the
exercise

You might also like