Friday – Method Concepts – 4 Hour

Saturday – Movement Learning – 6 Hour

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.

Sunday – Athletic Pilates – 6 Hour

PRINCIPLES VS. GIVING JUST A WORKOUT
Be sure that each student understands that athletic workouts must always apply the Pilates principles.

HARD DOESN’T ALWAYS MEAN EFFECTIVE
Keep the focus on giving a consistent well-rounded class vs. trying to make it super tough all the time.

LOUD MUSIC VS. MEDIUM AND WHEN THEY ARE APPROPRIATE
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.

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

WHY TIMING OVER COUNTING IS IMPORTANT
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.

HIGH LEVEL MOVEMENTS AND FAST PACE NOT SUSTAINABLE
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.