Progressive Pilates Principles

1-day/8 hours

Upcoming Dates to be Announced

NPCP COURSE ID [28827-7356] 8 NPCP APPROVED CEC’s

Description

Experience an interactive workshop designed to streamline your queuing and offer a fresh teaching perspective. Sean takes you through his unique method of teaching movement principles and gives you the opportunity to merge them into your practice. Be inspired to update your skills and challenge long-standing ways we have been taught to cue and teach movement. You’ll get hands-on experience and the opportunity to apply the cues and principles to many exercises.

Outline

9-10  Magic Circle: Learn how to activate the lats, pecs and abs and apply to various exercises.

10-11  Axial Elongation: Gain a deep understanding how spine length from achieving axial elongation can improve posture, muscular activation and ease of movement.

11-12  da Vinci Circle of Movement: Discover how creating space between the vertebrae through Sean’s teaching principle of moving towards the outer aspect of a circle. Apply this teaching principle to various Pilates exercises to enhance and improve movement.

12-1  Breathing:  Apply breath work to various exercises and experience how teaching breathing techniques as a tool rather than a rule can enhance movement potential.

1-2  Lunch Break

2-3  Thoracic Extension: Experience various exercises with a new perspective on how to teach thoracic extension.  Learn the difference between a back bend (lumbar and cervical hyperextension) and lengthening the spine with axial elongation and thoracic extension.

3-4  Lumbar Flexion: Apply the da Vinci Circle of Movement to spine flexion exercises and discover how to lengthen the spine during flexion rather than creating compression. Learn the difference between thoracic collapse and true spine flexion with length. Learn the difference between a tail tuck and spine length through reaching the sitting bones back and down.

4-5  Abdominal Engagement: Discover how teaching abdominal engagement in conjunction with breathing supports movement and improves stabilization. Learn posterior lateral costal breathing techniques and apply it to various exercises.

5-6  Two Ways to Move: Learn how to look at shoulder and hip joint movement and apply Sean’s teaching principle of “joint around the bone vs. bone around the joint” movement.  Understand the why of this teaching this principle and how it can be extremely valuable to improve your teaching skills.

Learning Objectives

1. Apply movement teaching techniques and cues to improve student learning.
2. Improve your communication skills by applying easy to understand cues.
3. Get a deep understanding how each movement principle can improve teaching.
4. Understand how breath work can be taught as a tool, not a rule through practical application.
5. Break down various exercises and apply progressive principles of movement that will take your teaching to the next level.
6. Look at posture from a progressive approach and how altering your viewpoint can make a huge difference to your student’s potential.

Athletic Reformer Strength Set-ups + Programming

2-day/12 hours

March 14-15 Palm Springs, CA

Saturday/Sunday 9AM-4PM

NPCP COURSE ID [28827-7365] 12 NPCP APPROVED CEC’s

Register March 14-15 Palm Springs

Description

Get inspired to improve your students’ strength in this athletic conditioning workshop, developed by the Sean Bergara. Learn programming, example exercises and set ups for athletic reformer classes This workshop has a special focus on the core, arms, legs, shoulders and hips strength.

Learn Sean’s four athletic programming formats, build classes, teach and take with the group. Get detailed instructions on how to translate and stabilize strength training routines safely and efficiently.  Get the necessary tools to create an athletic program for your studio. Learn how to modify athletic programs for all-levels and appropriate programs to develop reformer strength classes.

Learning Objectives

1. Apply Sean’s Progressive Principles to strength exercises on the Reformer.
2. Challenge muscular strength, build endurance and improve all-over metabolic conditioning.
3. Improve abdominal, upper and lower body strength.
4. Understand how to safely and effectively translate strength specific exercises onto the reformer for improved athletic conditioning.
5. Gain the knowledge on how to create successful athletic reformer classes.
6. Cover the following programming: Muscle Strength Focus, Muscle Group Sets, Circuit Training, and HIIT/Metcon

Day 1

9-10 Introduction: Why we need to offer athletic reformer classes. Who are our clients and what to expect in the workshop.

10-11  Upper Body Strength Set-ups: Experience Sean’s signature upper body set-ups and variations.

11-12  Lower Body Strength Set-ups: Experience Sean’s signature lower body set-ups and variations.

12-1  Lunch Break

1-2   Abdominal Strength + Flexibility: Experience Sean’s signature ab strength and flexibility set-ups.

2-3  Muscle Strength Focus: Experience how to program, choose and apply strength training exercises for singular muscular strength training.

3-4  Build + Take a Class: Group exercise; writing/programming a muscle strength focus class.  After writing the program, students will experience the workout.

Day 2

9-10 Muscle Group Sets: Experience how to program, choose and apply exercises and sets for muscle group sets.

10-11  Build + Take a Class: Group exercise; writing/programming a muscle group sets class.  After writing the program, students will experience the workout.

11-12  Circuit Training: Experience how to program, choose and apply series of exercises for circuit training.

12-1  Lunch Break

1-2   Build + Take a Class: Group exercise; writing/programming a circuit training class.  After writing the program, students will experience the workout.

2-3  HIIT/Metcon: Experience how to program, choose appropriate exercises and how to safely program a HIIT/metcon class.

3-4  Build + Take a Class: Group exercise; writing/programming a HIIT/metcon class.  After writing the program, students will experience the workout.

Progressive Pilates + Athletic Reformer

3-day/16 hours

Upcoming dates to be announced

NPCP COURSE ID [28827-5124] 16 NPCP APPROVED CEC’s

Day 1 – Method Concepts – 4 hours

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.

DAY 2 – Progressive Pilates – 6 Hours

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.

VARIATIONS

• PROGRESSION: develop to a higher, better, or more advanced stage
• REGRESSION: return to a former or less developed state.
• MODIFICATION: make partial or minor changes, make it less extreme.

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.

DAY 3 – Athletic Reformer – 6 Hours

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.

SET-UP + INCLUSIVITY

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.

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.

Reformer Variations

1-day/8 hours

October 4, Palm Springs, CA

9AM-6PM

NPCP COURSE ID [28827-7305] 8 NPCP APPROVED CEC’s

Register October 4 Palm Springs