balanced body pilates instructor training

Mat 2: Mat Progressions

Balanced Body Pilates Instructor Training

Copyright 2019, Balanced Body Education LLC.

Mat 2

Welcome!

Mat 2 takes the Mat 1 exercises to the next level with a focus on:• Trunk Integration• Lumbopelvic Stability• Scapular Stability• Coordination• Dynamic Flexibility


Mat 2

Inspiration from Mr. Pilates


Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure.- Joseph H. Pilates


Program Organization

ApparatusApparatus 1 or Trapeze Table Apparatus 2 or Chair Apparatus 3 or Barrels

ReformerReformer 1 Reformer 2 Reformer 3

MatMat 1 Mat 2 Mat 3: Enhanced Mat + Props

Movement Principles



Requirements for Completing Mat

Take the final exam

Complete 20 personal sessions, 15 observation hours and 35 student teaching hours

Complete Mat Course WorkMat 1 Mat 2 Mat 3

Complete Movement Principles

Prerequisites: 10 Pilates Mat Classes required 6 months experience recommended

Mat 2

Exercises

Focus: Lumbopelvic Stability - Spinal Rotation

Spine Twist


Mat 2

ExercisesFocus: Trunk Integration - Abdominal Strength - Hip

FlexionTeaser Preparation

Teaser 1

Teaser 2

Teaser 3

Hip Circles


Mat 2

Assessment

• Posture and movement patterns

Assessment is the process of observing and evaluating:

• Wellness, fitness and performance.

With the goal of helping clients improve their:

Assessment is something we all do as Pilates teachers in every session.


Mat 2

Assessing Global Movement Patterns

The assessment continuum moves from global to planar to local and back.

Observing global movement patterns can identify imbalances occurring in a specific plane or in a local area.

Assessing and correcting the planar or local imbalances can help to correct global movement patterns.


Optimum function

Global

PlanarLocal

Mat 2

Seeing Whole Body Movement Patterns

Consider observing the

body in the sagittal, coronal and horizontal

planes

Anterior Posterior balanceSide View

Lateral balanceFront and back view

Rotational balance 360º view


Mat 2

Posture and Alignment

• The position of the body.Posture:

• The position of the body parts in relationship to each other.

Alignment:

• When the body is aligned in relationship to gravity for optimum function.

Good Posture:


Mat 2

Standing Alignment – Side View

Side View• Tip of earlobe• Top of shoulder• Center of rib cage• High point of Iliac crest• Mid point of lateral knee• Just in front of the lateral

malleolus of the ankle


Mat 2

Standing Alignment – Front View

Front View Vertical• Nose• Center of Sternum• Navel• Center of pubic bone• Leg alignment

• Inside ASIS• Center of patella• Center of ankle• Between 1st & 2nd toe


Mat 2

Standing Alignment – Front View

Front View Horizontal• Eyes level• Shoulders level• Equal distance between arms and

torso• Anterior superior iliac spines

(ASIS’s) level• High point of iliac crests level• Greater trochanters level• Top of patella even• Equal turnout on both feet


Mat 2

Standing Alignment – Back View

Back View Vertical• Center of skull• Spine straight• Center of sacrum and tailbone• Leg alignment

• Center of gluteal fold• Center of back of knee• Achilles vertical


Mat 2

Standing Alignment – Back View

Back View Horizontal• Ears level• Shoulders level• Equal distance between spine & sides of

ribs• Posterior superior iliac spines (PSIS’s) level• High point of iliac crests level• Gluteal folds level• Popliteal folds level


Mat 2

Alignment Anomalies – Spine and Thorax

LordosisCurve towards the front of the body. • A small lordotic curve is normal

in the lumbar and cervical segments.

KyphosisCurve towards the back of the body.

• A small kyphotic curve is normal in the thoracic spine.


Mat 2

Alignment Anomalies – Spine and Thorax

ScoliosisA lateral deviation of the spine. • C Curve – Curve in one part of the spine• S Curve – Opposing curves in two parts of the spine• A scoliosis can be structural or postural


Mat 2

Alignment Anomalies – Pelvis and Hips

Anterior pelvic tilt

When the ASIS is anterior of the pubic bone.

Posterior pelvic tilt

When the ASIS is posterior of the pubic bone

High hip or low hip

When one ilium is higher than

the other

Pelvic rotation When the pelvis is rotated with

one ilium moving toward the midline and

one moving away

Copyright 2019, Balanced Body Education LLC.Manual pages 14 - 18

Mat 2

Alignment Anomalies – Legs

Medial Femoral Rotation

The patella’s angle toward

each other and the femurs are

medially rotated.

Lateral Femoral Rotation

The patella’s angle away

from each other and the femurs

are laterally rotated.

Genu ValgumKnock KneesIn standing

alignment with the legs

parallel, the medial knees touch but the medial ankles

do not. Increased Q

angle

Genu VarumBow Legs

In standing alignment with the legs parallel

when the medial ankles touch but the knees don’t. Decreased Q

angle.Copyright 2019, Balanced Body Education LLC.Manual pages 14 - 18

Mat 2

Alignment Anomalies – Legs and Feet

Knee HyperextensionIn standing alignment viewed from the side when the knees are

posterior to the plumb line.

Tibial Torsion or Bowing

When the tibia is not lined up with the

femur creating torsion at the knee

and ankle.

Foot Pronation and Supination

When the foot is not balanced between

the medial and lateral aspect.

Pronation – weight on midline

Supination – weight on lateral foot


Mat 2

Alignment Anomalies – Shoulders

Winging scapulaWhen the medial border of the scapula lifts off the rib cage.• Can indicate a weak serratus anterior

or a flat thoracic spine

Elevated scapulaWhen the scapula is lifted up toward the ears. • It usually indicates tightness in the

scapular elevators and weakness in the scapular depressors.


Inversion exercises should not be performed by clients with the following conditions:• Osteoporosis• Cervical, thoracic or lumbar disc injuries• Clients who are pregnant, overweight,

hypertensive or who have glaucoma


Mat 2

Inversion ExercisesInversion exercises are advanced and can be challenging for clients with a variety of conditions.

Prerequisites include excellent abdominal and back body strength and control.

They should not be taught in mixed level mat classes.

Focus: Trunk Integration - Abdominal Strength - Spinal Flexion - Rotation and Inversion

Roll Over

Modified Corkscrew

Corkscrew


Mat 2

Exercises

Focus: Trunk Integration - Abdominal Strength –Spinal Flexion

Neck Pull


Mat 2

Exercises

Mat 2

Trunk Integration Sequence


Neck Pull

Spine Stretch Forward

Hundreds

Roll Up

Single Leg Stretch Single Straight Leg Stretch

Criss Cross Saw

Spine Twist Hip CirclesTeaser

Double Leg Stretch Double Straight Leg Stretch

Spine Stretch Side

Mat 2

Progressions for Dynamic Scapular Control

Plank Progressions• Plank• Plank with leg lift• Plank with opposite arm and

leg lift• Hover• Focus on maintaining stability

of the shoulders and alignment of the torso. Progress only as far as the client can maintain good form.


Mat 2


Push Up Progressions• All Fours One Arm Lift• All Fours Push Up• Wall Push Up• Incline Push Up• Modified Push Up• Full Push Up• Press Up from Floor


Mat 2


Back Plank Progressions

• Back Plank Prep• Modified Back Plank• Modified Back Plank with

Marching• Back Plank• Back Plank with Marching• Focus on maintaining stability


Copyright 2019, Balanced Body Education LLC.Manual page 125

Focus: Trunk Integration - Scapular Stability

Leg Pull Down

Leg Pull Up


Mat 2

Exercises

Focus: Trunk Integration - Spinal Flexion - Inversion

Jackknife


Mat 2

Exercises

Mat 2


Side Plank Progressions

• Side Plank Prep• Side Forearm Plank• Side Plank Legs Staggered• Side Plank Legs Stacked• Side Plank Leg Lift• Focus on maintaining stability



Manual pages 126 - 127

Focus: Trunk Integration, Scapular Stability, Lateral Support

Kneeling Side Kicks


Mat 2

Exercises

Focus: Trunk Integration, Scapular Stability, Lateral Support

Seated Twist

Side Bend Twist

Side Bend Mermaid


Mat 2

Exercises

Leg Pull Down

Mat 2Trunk Integration & Upper Body Strength Sequence


Side Bend Mermaid Seated TwistSide Plank Leg Pull UpSide Bend Twist

Push Ups

Sternum Drop Opposite Arm/Leg Reach

Mini Swan Child’s Pose w/Triceps Stretch

Telescope Pinwheel

Angels in the Snow

Modified Push Ups Prone Rockets

Modified and Full Plank

Mat 2Trunk Integration – Back Extension Sequence


Swan RockingSwan

Mini Swan

Double Leg Kick

Rocking

Swimming

Prone Rockets

Single Leg Kick

Cow/Cat

What does it mean to be a professional Pilates Teacher?

• Attitude• Behavior• Commitment• Attire

What is the local market like?

How do you get a job?

What can you expect to get paid?

Do you need insurance?

• Professional liability• Other?


Mat 2

Professional Conduct

Focus: Trunk Integration - Spinal Extension -Inversion

Scissors

Bicycle

Shoulder Bridge


Mat 2

Exercises

Focus: Trunk Integration, Spinal Flexion, Inversion, Balance and Coordination

Boomerang


Mat 2

Exercises

Mat 2Progressing to the Advanced Mat Exercises

To perform advanced exercises well requires:

• Coordination of movement in multiple planes.

• Strength and flexibility.• Proficiency with movement

principles and pre-Pilates foundational movements.

• Ability to integrate foundational movements into beginning repertoire and beyond.

When teaching advanced movement patterns and exercises it is important to

• Prepare the body for the necessary load.

• Teach necessary skills.• Create a progressive

learning pathway to the final Ta-Da!


Mat 2

Boomerang Progression


Cat Cow

Teaser

Rolling Like a Ball

Rollover

Open Leg Rocker

Jackknife Boomerang

Seal

Tail Wag/Poodle Tail

Spine Stretch Fwd

Toe Taps + Marching

Principles: Lumbopelvic Stability – Spinal Mobility – Ab Strength - Inversions

Criss Cross

Ab Curl / Oblique Curl

Mat 2

Leg Pull Up Progression


Opposite Arm/Leg

Leg Pull Down Leg Pull Up

Toe Taps + Marching

Kneeling Side KickSide Lying Leg Series

Neutral Bridging

Single Leg Circles

All Fours Abdominals

Plank Push Ups

Side Bend Mermaid

Mat 2

Whole Body Movement - Inversions


Scissors Shoulder BridgeBicycle

JackknifeCorkscrewRollover

Boomerang 2Boomerang 1

Focus: Trunk Integration, Spinal Extension

Swan Dive and Swan Rocking

Rocking


Mat 2

Exercises

Mat 2

Whole Body Movement – Rolling Exercises


Breathing Diaphragm & 1

Lung

Cat/Cow

Swan Prep + Swan

Teaser Corkscrew

Neck Pull Rolling Like a Ball Rollover

Open Leg Rocker

Swan Dive

Spine Stretch Fwd

Rocking

Spine Stretch Side

Jackknife

Spine Twist

Roll Up – ½ and Full

Boomerang

Seal

Mat 2

Classical Order, part 1


Pelvic Clock + Fingertip Abs

Neck Pull

Standing + Knee Bends Roll Down

Leg Circles–Small Rolling Like a Ball

Spine St Fwd + Side

All 4’s Abs +Cat/Cow + Tail

WagHundreds Roll Up Rollover

Single + Double Leg Stretch

Single + Double Straight Leg Stretch

Criss Cross

Open Leg RockerSawSpine TwistJackknife

Mat 2

Classical Order, part 2


Side Legs

Seal

Corkscrew Baby SwanSingle + Double

Leg Kick Swan Dive

Swimming Hip CirclesTeaser II + III Push Ups

Mat 2

Walk The Plank, part 1


Pelvic ClockFingertip Abs

Neck Pull

Standing + Knee Bends

Roll Down to Plank

Leg Circles–Sm + Lg Rolling Like a Ball

Spine St Fwd + Side

Poodle Tail + Tail Wag

Hundreds

Roll Up RolloverSingle + Double

Leg Stretch

Open Leg RockerSawSpine Twist

Plank Downward Dog

Hamstring Stretch

Mat 2

Walk The Plank, part 2


Leg Pull Up Push Ups

Single + Double Straight Leg Stretch

Criss Cross

Seal

Corkscrew

Jackknife

Baby Swan Single + DoubleLeg Kick

Swan Dive

Hip Circles

Teaser II + III

Side Bend Mermaid

Kneeling Side KicksLeg Pull Down

Child’s Pose

Side Bend Twist

Mat 2

Super Advanced Classical Order, part 1


Leg Circles–Small

Rolling Like a Ball Spine St Fwd + Side


Hundreds Roll Up Rollover

Single + Double Leg Stretch

Neck Pull

CorkscrewOpen Leg Rocker Saw

Single + DoubleLeg Kick

Swan Dive

Hamstring Stretch

Child’s Pose Scissors + Bicycle Shoulder Bridge

Mat 2

Super Advanced Classical Order, part 2


Side LegsSingle + Double Straight Leg Stretch

Criss Cross

Seal

Spine TwistJackknife Swimming

Hip CirclesTeaser II + III Rocking Leg Pull UpLeg Pull Down

Kneeling Side Kicks Side Bend TwistSide Bend Mermaid Push Ups

Mat 2

The Twist, part 1



All 4’s Abs + Cat/Cow

Opposite Arm/Leg Neutral Bridging

Leg Circles–Small Rolling Like a Ball

Spine St Fwd + Side

Hundreds

Roll Up Single + Double Leg Stretch

Open Leg RockerSawSpine Twist

Hamstring Stretch

Mod Corkscrew

Mat 2

The Twist, part 2


Baby Swan Single + DoubleLeg Kick

Swan DiveChild’s Pose Swimming

Single Straight Leg Stretch

Criss Cross Leg Pull Down Kneeling Side KicksSide Bend Twist

Hip CirclesTeaser II + III SealLeg Pull Up Side Bend Mermaid Push Ups


Requirements for Completing Mat

Take the final exam

Complete 20 personal sessions, 15 observation hours and 35 student teaching hours

Complete Mat Course WorkMat 1 Mat 2 Mat 3

Complete Movement Principles

Prerequisites: 10 Pilates Mat Classes required 6 months experience recommended

Mat 2 Complete!

Your next step is to practice the exercises, practice teaching and gain confidence in helping your friends and clients

achieve greater health and wellbeing.

Take the Mat practical exam after you have completed your personal practice, observation and student teaching hours or

continue on to the Reformer and Apparatus training.

Thanks for joining the Balanced Body Pilates Instructor Training Program!


balanced body pilates instructor training

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