Session Two

• Breathing • Concentration • Control • Centring • Precision • Flow

• A • B • C

Will be based on your group of participants. Ensure that your lesson plan content links to objectives

Preparation 10 mins

What is the reason for prep?

Align from the feet up- weight even – ASIS level – pelvic rocks to find neutral – ribs anchored – scapulae slightly retracted – chin slightly in – stand tall

Focus on Fundamentals of Alignment, Breathing and Centring … releasing tension and bringing the mind ‘inwards’ using breath as a focus. Keep movements smooth and controlled

Can be done lying if clients need ‘feedback’ from the floor

Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Refining the set up and introducing precision

Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Could revisit initial posture assessment to check for changes. Add in some dynamic movement

Standing posture – to teach alignment and finding neutral Imagery cues could be tipping a bucket of water for pelvic rocks

Include breath patterns here and focus on relevant Principles

More “traditional” TPs here along with H&S points

Arm floats for shoulder mobility into chicken wings to assist scapular awareness and control PLUS ability to stay spinally aligned

Purpose and value of the preparation phase, to include: Breathing Concentration Postural alignment Mobilisation Activation of the core

At least three exercises for Preparation that focus on: Breathing Concentration Postural alignment Mobilisation Activation of the core

Purpose and value of the main phase, comprising of whole body movements in anatomical planes Flexion Extension Rotation (Spinal movements) Lateral flexion

Sagittal Frontal Transverse

Frontal/coronal Plane

At least six exercises for Main that focus on : Flexion Extension Rotation Lateral flexion

Purpose and value of the closing phase, to include: Pilates Stretching (static / active) Mobilisation Balance Relaxation (active or passive) Consolidation

At least three exercises for Close that focus on : Stretching Mobilisation Balance Relaxation Consolidation

Detailed class plan appropriate for the group profiled and which includes:

Overall objectives for the session e.g. ◦ Mobilisation (e.g. for the spine, shoulder, hips) ◦ Stabilisation (e.g. for the spine, pelvis, scapula) ◦ Strength ◦ Improve posture (e.g. hyperkyphosis,

hyperlordosis, flat back, winged scapula etc.) Objectives for each phase Approximate timings for each phase

The plan needs to include the following for each exercise: Name of the exercise Purpose of the exercise Instructions / teaching points Pilates principles / fundamentals Adaptation or modification Medium term progression (after six weeks) Longer term progression (after twenty weeks) What week will you plan for?

Will be based on your group of participants. Ensure that your lesson plan content links to objectives

Preparation 10 mins

What is the reason for prep?

Align from the feet up- weight even – ASIS level – pelvic rocks to find neutral – ribs anchored – scapulae slightly retracted – chin slightly in – stand tall

Focus on Fundamentals of Alignment, Breathing and Centring … releasing tension and bringing the mind ‘inwards’ using breath as a focus. Keep movements smooth and controlled

Can be done lying if clients need ‘feedback’ from the floor

Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Refining the set up and introducing precision

Postural set up still required but less coaching and more focus on the specifics of the fundamentals. Could revisit initial posture assessment to check for changes. Add in some dynamic movement

Standing posture – to teach alignment and finding neutral Imagery cues could be tipping a bucket of water for pelvic rocks

Include breath patterns here and

More “traditional” TPs here along with H&S points

Arm floats for shoulder mobility into chicken wings to assist scapular awareness and control PLUS ability to stay spinally aligned

The assessor will observe a minimum of 45 minutes

• Preparation phase - 10 minutes • Main phase - 25 minutes minimum to include:

at least six of the planned exercises at least three different start positions three anatomical planes

• Closing phase – 10 minutes minimum The assessor will observe a minimum of twelve

exercises across all class phases (six in main). Exam class will must be a minimum of 5 and a

maximum of 12 participants.

• Instruction of principles Breathing Concentration Postural alignment Mobilisation Activation of the core

• Breathing - specifics • Concentration • Control • Centring – specifics • Precision • Flow

Choose 3 from the following start positions: • Standing (both feet or single foot) • Seated (crook, staff, cross legged, straddle) • Kneeling (high or low) • Prone (flat, cobra, or press up) • Side lying or kneeling • Quadruped (all fours) • Supine (table top, crook [semi supine],

corpse) • Supine plank

Ensure your exercises work in all planes: Sagittal – Frontal – Transverse Consider the following (to achieve a balanced, whole body ‘holistic’ approach):

1. Scapular stability 2. Trunk stability 3. Pelvic stability 4. Spine mobility 5. Shoulder and hip mobility 6. Strength

tactile cueing changing teaching positions asking questions verbal communication non verbal communication imagery mirroring

Lever length Base of support Complexity Choice of exercise

Provide as many adaptations/ progressions/ regressions as possible for: Teaser Saw The Hundred Shoulder Bridge One of your choice

List exercises that would not be appropriate for: 1. Hyperkyphosis 2. Hyperlordosis

HEAD

THORAX

PELVIS

LEGS/FEET

• Ear Lobe • Cervical vertebrae • Tip of the shoulder • Divide the thorax in half • Lumbar vertebrae • Slightly posterior to the hip joint • Slightly anterior to the knee joint • Slightly anterior to the lateral malleolus

(ankle bone) Hard for client to visualise ‘side standing’ plumb-line?

Pubic bone

ASIS = Anterior Superior Iliac Spine

PSIS = Posterior Superior Iliac Spine

http://www.bettermovement.org/2013/assessment-of-pelvic-tilt/

Anterior Tilt ASIS is tipped forward of

the Pubic Bone Creates lordosis Obvious in pregnant

women Beer belly

• Posterior Tilt • ASIS is tipped backward relative to

the Pubic Bone • (tucked pelvis) • Flat back • No bum!

Copyright acknowledged

• The ability to maintain neutral pelvis may not be possible for beginners

• Modify – crook knee – one leg down – legs at a high angle

• Remember the pubis mons • DO NOT try to find a client’s pubic bone! • Get them to find the magic triangle Always seek a client’s permission to touch

them – FULL STOP. And permission does not mean you can go to private places!