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September 20-22, 2024 Progressive & Athletic Workshop



Friday – Method Concepts – 4 Hour

A NEW ERA – Workshop introduction and discussion regarding how to learn to look at movement and exercise from the joints not the exercise. Understanding spring tension and body length and mass.
WHAT MAKES A GREAT TEACHER – Learn how to get down on your students level, explore movement, use your movement experience, and apply that to your teaching skills.  Asking questions positively impacts your teaching.
MAGIC CIRCLE CONCEPTS – How to create pressure on the circle from the lats, pecs and abs rather than squeezing with the hands.
MAGIC CIRCLE IMPLEMENTATION – Take the Magic Circle concept and apply it to various exercises.
AXIAL ELONGATION – Discuss the importance of how Axial Elongation impacts the spine, posture, breathing and abdominal contraction.
BREATHING – How to use breath as a tool not a rule and the importance of offering various breathing techniques. Experience abdominal techniques that apply to real life as well as Pilates.
JOINT MECHANICS PART I – Deconstruct: Teaser + Elephant.
JOINT MECHANICS PART II – Deconstruct: Hip Bridge.
DA VINCI MOVEMENT PART I – Introduction to the teaching concept of spine length through practical application and understanding how to always reach toward the outer aspect of the circle, rather than into the circle.

Saturday – Movement Learning – 6 Hour

DA VINCI MOVEMENT PART II – Take foundational Pilates spine flexion exercises and learn how to apply the Da Vinci circle of movement.
DA VINCI MOVEMENT PART III – Take foundational Pilates spine extension exercises and learn how to apply the Da Vinci circle of movement.
TWO WAYS TO MOVE – SPINE ROTATION – Discover the two ways to move regarding spine rotation. Learn various pelvic and trunk rotation exercise and variations.

PROGRESSION: develop to a higher, better, or more advanced stage

  • Increase the challenge, i.e.: alter the spring tension.
  • Increase duration length, i.e.: change from reps to timed duration and repeat the exercise in sets of two or three.
  • Add a strength component, i.e.: add dumbbells to foot work.
  • Add opposite arm/leg movements, i.e.: supine arm series, do shoulder extension on one arm and elbow flexion on the other with one a single leg stretch.
  • Add a balance challenge i.e.: go from two legs kneeling to a kneeling lunge position or place a balance pad under the foot during standing hip stretch.
  • Add additional movement i.e.: single leg pelvic rotation to bridging.

REGRESSION: return to a former or less developed state.

  • Take the basic exercise and move to a more stable environment, i.e.: feet in straps; leg circles, instead of having the legs long-lever arm, shorten the lever arm and omit the straps and hold the knees and do knee circles.
  • Decrease the challenge, i.e.: instead of standing side splits on the reformer, move to the floor and do standing floor splits with one knee on the carriage and hand on foot bar.
  • Alter the duration length, i.e.: instead of 10-12 reps all at once, break the reps down and rest between three-four reps or only preform a few reps and circle back around after completing a few other exercises to allow the body to recover.

MODIFICATION: make partial or minor changes, make it less extreme.

  • Increase the level by altering the foundation, i.e.: single limb movement and abducted (moving a limb distal to increase core challenge) Tendon Stretch with one hip abducted or Elephant with one leg off the carriage or hip abducted.
  • Decrease the level by altering the foundation by moving from kneeling to seated, i.e.: perform chest expansion seated on a long box or move from Standing Elephant to knee stretch series.
  • Add a prop for support, i.e.: place a ball between the legs during supine arm series to close the chain between legs.
SHORT BOX SPRING-SIDE – Explore movement + cover setups, program flows and class formats.
SHORT BOX FRAME– Explore movement + cover setups, program flows and class formats.
NO SPRINGS – Explore movement + cover setups, program flows and class formats.
FLOOR EXERCISES – Single + dual straps – seated floor box – standing – kneeling.

Sunday – Athletic Pilates – 6 Hour

PROPS + TOOLS – Finding the right tools for athletic reformer classes is the most important difference between a traditional and an athletic class. Knowing what tools and how to use them defines a great athletic class.

Be sure that each student understands that athletic workouts must always apply the Pilates principles.

Keep the focus on giving a consistent well-rounded class vs. trying to make it super tough all the time.

When you need your voice to teach, be sure the music is low. When you are wanting to set a pace and the exercises are foundational moves, not high-level, raise the volume to set the class vibe.

Offer each student the option to experience spring tension.  Allow them to discover what “medium” is, then increase or decrease tension from there.

Time durations allow students to work within their fitness level and abilities. Every student may have different goals and using a timer, can help with feeling successful.

Be sure that when you choose an exercise that is unstable, always find adequate rest periods between sets. Trying to prolong the set durations with multiple variations is unsustainable and potentially problematic.

PROGRAM CLASS FORMATS – Learn Sean’s four program formats and how to create various classes, depending on what your target focus is.
ATHLETIC EXERCISE OVERVIEW – Discuss training muscle groups and how stabilizing movement and why timing over counting is valid.
UPPER BODY CLASS PROGRAMMING – Explore multiple exercises, programming types, set ups and program your first athletic class.
LOWER BODY CLASS PROGRAMMING – Explore multiple exercises, programming types, set ups and program your second athletic class.
FULL BODY CLASS PROGRAMMING – Explore multiple exercises, programming types, set ups and program your third athletic class.
CIRCUIT TRAINING – Take multiple exercise and learn ways to build a circuit class.


16 Hour Progressive & Athletic Pilates workshop is recognized with 16 continuing education credits according to the guidelines set forth by the National Certified Pilates Teacher Program, formerly the Pilates Method Alliance.

September 20-22, 2024

Times: Friday: 12 – 4 PM / Saturday: 9AM – 4 PM / Sunday: 9 AM – 4 PM
Studio: BEYOND Studio
Location: Berlin, Germany
Address: Reichenberger Str 36, 10999 Berlin-Kreuzberg

Photo Release and Use of Likeness Waiver:
By signing up for workshops, classes or events, the attendee grants Ecore Fitness Inc and Sean Bergara permission to use his/her likeness in a photograph and/or video in any and all publications and materials without payment or consideration made to them. The attendee realizes these photos and/or videos become the property of Ecore Fitness Inc and Sean Bergara and will not be returned. The attendee authorizes Ecore Fitness Inc and Sean Bergara to use, edit, copy, publish or exhibit any photo or video for any lawful purpose. The attendee waives the right to review any photo or video or to obtain royalties from the photo or video.Please Note: Photos and videos will be taken throughout the day and some photographs/videos will be posted on our social media channels, web site and newsletter.
Please note that all sales are final, no refunds

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