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The Real Pilates Standards of Training are distinguished by our focus on 4 key elements. Your weekly assignments are designed to develop your skill in each of these areas as well as your Anatomy, History and more.

WEEK 5 ANSWER KEY

ALIGNMENT ASSIGNMENT

  • Observe from behind, side and front while teaching the Single Leg Circles on the Mat this week.

  • Look from birds eye (overhead), Front and Side view while teaching the Hundred and Pelvic Lift on the Reformer.

Q: What did you notice or see in clients this week by changing your viewpoint?

SINGLE LEG CIRCLES - Observe from behind the head and at the feet to see if the torso, hips and shoulders are stable. You can see if the legs are in Pilates stance or internally rotated or if the legs are lengthened and stretched. From the side you have a better view of the spinal and neck alignment. Are they hunched? Rounded? Arched?

HUNDRED - On the Reformer you can see the Hundred overhead and confirm their “box” is square and the body is aligned. Look to the straps and make sure there is equal tension on both straps. From the side look to see they are curled up to the tips of the shoulder blades.

PELVIC LIFT - On the Reformer you can see the leg alignment from overhead and front. Determine if they are equally rotated from the feet, knees and hips.  From the side you can determine how much of the spine is on the carriage and how much abdominal activation is happening.

HANDS ON ASSIGNMENT

  • Practice your hand placement on the Lower Body for different clients during the Side Kicks on the Mat and the Pumping Exercises on the High Chair.  Practice giving the feeling of stability or anchoring in these exercises.

  • Assisting a client's Breathing with your Hand on the Bar on the Cadillac. Make sure you are guarding for safety and not doing the exercise for them.

  • Facilitating a client’s tempo during Knee Stretches on the Reformer with your foot on the carriage. How can you help them with your voice?

SIDE KICKS TAUGHT ON MAT:

TEACH FROM BACK TO STABILIZE SHOULDERS AND HIPS AND KEEP THEM STACKED. GUIDE THE KICKING LEG TO MAINTAIN IT AT THE PROPER HEIGHT PARALLEL TO THE FLOOR.

PUMPING:

TEACH FROM THE SIDE. SLIP YOUR HAND BEHIND THEIR BACK TO ENCOURAGE A HIGH HOLLOW SCOOP. PLACE A HAND ON THEIR HANDS ON THE HANDLES WITH MOUNTING TO BE SURE THEY DON’T SLIP.

BREATHING:

TEACH FROM THE SIDE WITH ONE HAND ON THE BAR. ON THE CADILLAC USE THE BRACE FOR ONE FOOT SO YOU CAN LEAN INTO THE SIDE OF THE CADILLAC WITH YOUR LEGS AND LEVERAGE YOUR WEIGHT. YOUR FREE HAND CAN STEADY THE TRAPEZE OR CUE THE BACK OF THE LEGS TO PRESS UP HIGHER.

KNEE STRETCHES:

TEACH FROM THE SIDE. PRACTICE FACING THE FOOT-BAR AND HOLDING IT WITH A HAND INSTEAD OF A FOOT. WITH THE FREE FOOT YOU CAN USE YOUR HEEL TO PROPEL THE CARRIAGE IN EVERY TIME YOU SAY “AND IN” OR “AND UNDER”

COMMUNICATION ASSIGNMENT

Q: Imagine yourself with a new client who tells you they bulk up really easily and don’t want to use heavy springs.

-What would you say to them? (Hint: Keep it simple)

-How will this influence your plan for the next hour you are scheduled to work with them?

Q: Your brand new client wants to know why they weren’t very sore after the first session? How do you answer them?

ANSWER #1:

ASSURE YOUR CLIENTS THAT PILATES HAS A MAXIMUM CAPACITY  LOAD. OUR SPRINGS HAVE A FINITE LOAD - THEY CAN’T GET HEAVIER. WE USE TIME AND INTENSITY TO MAKE THINGS HARDER WITH NO RISK OF BULK

FOCUS ON THE MAT. FOCUS ON FLOW WHEN THE SPRINGS ARE IN MOTION THEY FEEL LIGHTER TO THE BODY.

ANSWER #2:

THE STATEMENT “I WASN’T SORE” IS A SOURCE OF PERSONAL AGONY FOR ALL TRAINERS. FIRST, REINFORCE THAT THERE IS BENEFIT WITHOUT PAIN. THEN, EXPLAIN THAT THE DEVIL IS IN THE DETAILS. IF THEY WANT TO BE SORE THEY HAVE TO LISTEN TO EXACTLY WHAT YOU SAY. A STATEMENT LIKE, “GREAT, NOW I KNOW WE CAN REALLY PUSH YOU” CAN ASSURE THE CLIENT YOU ARE GOING GREAT PLACES TOGETHER.

ABOVE ALL BE CLEAR THAT BEGINNING PILATES ISN’T YOUR HARDEST PILATES. UNLIKE EVERY OTHER EXERCISE - PILATES GETS HARDER AND HARDER THE LONGER YOU DO IT.

SYSTEMS ASSIGNMENT(S)

Pilates is a system!  

Q: Can you think of one exercise on the Wall that is similar to one on the Mat? Describe how it’s similar and how working on one exercise can make the other better?  

Try not to repeat any one else’s choices.

CONSIDER THE FOLLOWING:

  • Stand = SIDE KICKS (both promote good alignment)

  • Roll Down = ROLL UP (both focus on spinal articulation)

  • Arm Circles = DOUBLE LEG STRETCH (both focus on scooping abdominals to move arms freely)

  • Wall Chair = SPINE STRETCH FORWARD (both focus on posture of the upper body. Want to make another argument?)

  • 100 = Knee Stretch Series (both build stamina)

PROGRAM DESIGN ASSIGNMENT

Q: Create a Beginner session for a new student who just walked in and wants to Trim and sculpt her waistline. List all the exercises you would do, in order from beginning to the end in a 55 minute session with any special focus on your cueing included.

HAVE A GREAT WEEK!