ee See ee SOA er eLe Taare Bees Remere C an by MARISSA LINS PMA®CPT Pilates Biography by Mejo WigginsIntroduction About the Author fatiesa Line is founder of the fiduest Pilates Institute™ and ow he completed her comprehensive Pilates edtucat cestified by the Pilates Method Alliance rasy dance, Pilates £ Madison Pilates, INC in igh Core Dynamics® Inc ment training incluc- der Technique, and voice and has been a lifelong swim- he founded Madison Pilates at the dand founded the educational ps 2 age ded the studio fous times. sam for the Michwest Pilates Institute™ and pioneered Additionally, herschool post-secondary approved Filates school in Wisconsin. ‘Masissa studios led a Pilates consulting business called Pilates3T ™in v their owm comprehensive program an for other state post-secon education board She has had the honor of speaking about teacher training at several presentations hosted Pilates Method Alli the PMA called the Summit Development C mittee, In 2012, Matissa published her fist book Teaching Filates - Comprehensive Manual osiginally titled Pilates Instructional Manual. She has also ps aseties of Pilates educational D sumer, and continuing education p CO with her significa tun young sons ands ember council & na four ‘Matisea is a studio ov ex, school er and their Acknowledgements ‘Thank you to Rachel Rasmussen f al Than uae ever present gui her creativity and patience in working with me on the design spent countless houss posing fo: ght shot. Thank: suppost. You inspi and layout of this to Amy Ruth ‘William for Dedication I dedicate this book to all the te: s, and my I family, espec eny hast Special Recognition es, and Eve Gentry. Without them, I would not be able to d ¢ knowing their ideas an ly viduals around the globe the tk T do today. May ng the health of indi- epts ate spreading ind positively‘able of Contents Introduction > Biography of Joseph Pilates DA Your Client...... > Basic Problem Solving... > Tips for Sample Workouts > Sample Level 1 V > Sample Level 2 \ > Sample Level 3 V > Sample Level 4 Exercises > Cor > Pre-Pilates ..... Supine... Prone Side Ly Hands & Knees eaching Pilates ......... List of Exercises .. tO ec eesesesseeeeeseeneeeeeeeeeenes OL Inversion Standing .. At the W > Mat .. > Universal Reformer ................ 104 > Trapeze Table .....0.00..000c0e 173 > Wanda Chair... 215 ~ Spine Corrector 0.0.0.0... 252 > Ladder Barrel ....0.0.0.0.00.0.0...... 268 > Magic Circle .....0......0.ccccceeees 279 > Ped O Pull... 284 Resources omy and Kinesio 290 nmended Reading... itional Resour ds of Wisdom ..... eee 304 D> Contact. 304 > Cheat Sheets 0.0... ccceseteeeees 505Pelvic Tilt Hip Escalator Reps Position 5-8 Supine Position 4 Supine Lie supine with your pel- vis in neutsal position. Place both arms down by your side Roll your lower back into the mat vith a pos- tesior tlt of your pelvis. Rolling through the neu- tral spine position press your tailbone into the ‘mat, arching your back and antesiody _tiliting your pelvis. Rock back and front several times Return to neutral posix tion Lie supine with your pelvis in neutral position and yous feet hip wicth distance apast. Rest your asms by your sides Roll your lower back into = the mat and begin to lift yous tailbone off the mat Peel your spine off the mat and bridge your pel- vis up to the ceiling Press your arms dowm into the ‘mat. Sequentially, lower your spine to the mat one vert- abrae at a time Finish in neuteal position Pre-PilatesRoll Over Level 2 1 Lie supine on the mat with your legs extended straight up to the ceil- ing | 2 Rollyourlegs overyourheadkeep- ing your legs parallel to the floor 3. Dossi flexyour feet and open your legs as wide as your shouldess 4. Roll your back dowm the mat Point your feet. Close your legs. Re- peat 2 more times in this disection. 5. Keep your feet pointed and your legs apart 6. Roll your legs overyour head. 7. Dossi flex your feet and roll your back doum the mat. Point yous feet. Open your legs. Repeat twice mose in this direction. Reps 3 each direction Breath Pattern Inhale up and over. Exhale flex and open. Inhale slowly roll down. Ex- hale point and close. Modifications FA Do on the trap table and hold up- |i rights with your hands. Form Check Y Spinal articulation v Arms pressed into the mat. v Watch leg and foot placement. ¥ Shoulders relaxed ¥ Abs scooped Caution 1. Bask issues. 2. Glaucoma 3. Pregnancy 4. High Blood Pressure. 5. Obesity. Props ‘L Rest your pelvis on top of afoam roller or small ball. 2. Use pads underneath your hands and wrists. Range of Motion Spinal flexion and extension. Flex- ion and extension of the arms at the shoulders in the saggital plane. Flex- ion and extension of the thighs at the hips on the trunk with extension of the legs at the knees and feet at the ankles. External rotation of the thighs at the hips.Holding the hand loops, extend both amms and legs toward the ceiling with your pelvis anchored to the carsiage Loweryour arms to the carsiage Roll your back off the cattiage and seach your legs over your head Pike your legs up to the ceiling Sequentially soll your back dowm the carsiage ‘Lift your arms up at the end and bsing the carsiage all the way in. 109 Level 3 Jackknife Set-Up Reps 2-3 springs Footbar down, Headrest down’ Breath Pattern Inhale lower your arms, exhale lift your legs, inhale roll your back down, and exhale raise your arms up. 2 Modifications 2 1 Over-Head (The Rollover), FI 2. Pelvic lifts instead of roll over [i Form Check Y Spinal articulation v Wists fat Y Legs together ¥ Shoulders relaxed ¥ Abs scooped Caution ‘1. Weak back. 2. Neck issues. 3. High blood pressure. 4 Glaucoma Pregnancy. Props Ball or block between your ankles. Range of Motion Spinal flexion and extension. Flex- ion and extension of the arms at the shoulders in the saggital plane. Flex- ion and extension of the thighs at the hips on the trunk with extension of the legs at the knees and feet at the ankles. External rotation of the thighs at the hips. Reformer gE a FlLevel 4 1. Lie supine and arms length avay from the open end Place your feet into the leg springs 2. Bendyour knees toward your chest. 3. Dolphin kick yourlegs out and saise ‘yous pelvis off the table. 4 Liftyour pelvis and legs up. 5. Lower your legs. 6. Lift your legs 7. Ciscles in each dizection 8. High Frogs 9. Aisplane, lower your back and legs toward the table Set-Up Reps Leg Springs High 3 Breath Pattern Alternate inhales and exhales with every movement action. Modifications Raise or lower the springs Form Check Y Full leg and hip extension. ¥ Symmetrical movement. v Shoulders relaxed. v Abs scooped Caution 1 Shoulder issues. 2. Low back issues. 3. Leg fatigue. 4, Hyper extended knees Props Ball under your pelvis. Range of Motion Spinal flexion. Flexion and exten- sion of the thighs at the hips with leg extension. Abduction and ad- duction of the legs at the hips with leg extension. Flexion and exten- sion of the thighs at the hips with external rotation, flexion and ex- tension of the legs at the knees and feet at the ankles. 180 Trapeze TableKneel next to the chair and saise both arms up over head with your fingertips tumed in andyour palms facing up Lower one hand to the paddle with finger tips forward ‘Press the paddle down toward the floor and side stretch over, Lift back up. Keep your hand on the paddle and press doum and come up four times ‘Press the paddle dowm, tum your head to- ‘ward the paddle, bend your elbow and press the paddle doum and up four times Come all the way up. Finish 22 Level 3 Side Arm Kneeling Spring Set Reps Up Light: Medium 4 Breath Pattern Exhale press the pedal down and in- hale lift up Modifications ‘L Change spring resistance. 2. Add arm pumps. Form Check v Body alignment; watch for hyper lordosis. v Palm faces up Caution ST joint issues. Props ‘1 Kneel on apad 2. Ball or block between your knees. Range of Motion Lateral flexion of the trunk. Ab- duction of the arm to 180 degrees above the shoulder with internal ro- tation. Dorsi-flexion of the hand at the wrist Wunda ChairLie on the Spine Cossector with your pelvis on the hump andyourlegs ex tended back with your ankles plantar flexed andyourhancs on the lip, Straighten your arms and press up to swan. Keep your legs off the floor Bendyousatms andloweryour chest toward the lip and lift your legs to ‘ward the ceiling Keep your eyes up. 255 Levell Reps Breath Pattern Inhale up. Exhale down Modifications ‘L Upper body lift only. 2. No rocking Form Check v Relaxed shoulders. v Keep eyes looking up. Y Watch cervical hyper-extension. Caution s 1 Low back issues. rs a Props Padding under pelvis. Range of Motion Spinal extension. Hip extension with leg extension. Flexion and ex- tension of the forearms at the el- bows. Spine Correctorberets Eel Level 4 Handstand Push your ladder bacsel against a wall with the ladder facing the wall. ‘Walk the front of your body over the barrel and place your hands on the floor os the frame. Shit your sibeage and pelvic gitdle over your shoul- des with your feet on top of the basse Lit one leg toward the ceiling and kick the other leg to the ceiling to come in to handstand position. Reps Hold for 30-60 seconds Breath Pattern Inhale through the nose and exhale through the mouth in your hand- stand position. Modifications 1. Change barrel position. 2. Lift into pike position only. 3. Lift one leg at a time. Form Check vY Alignment: shoulders, ribcage, pelvis, legs. Y Strong upper body. Y Abs tight. Caution ‘L High blood pressure. 2. Some shoulder issues. 3. Weak abs and low back. Props ‘Non-slip padding for hands. Range of Motion Spinal erection. Extension of the arms 180 degrees above the shoul- ders. Hip extension with leg exten- sion Ladder Barrel