Pilates Certification Manual LEVEL 4

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Dale Hardy
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1 Pilates Certification Manual LEVEL 4

2 Table of Contents PROGRESSING TO LEVEL 4... i Learning How to Deepen the Pilates Experience... i Level 4 Workout Design...ii Level 4 Checklist...iii LEVEL 4 MAT, REFORMER, CADILLAC & WUNDA CHAIR... 1 MAT... 3 Corkscrew High Scissors and Bicycle/Reverse... 4 Spine Twist... 5 Side Leg Series: Hot Potato... 6 Teaser 3: Legs Lower/Lift... 7 Hip Circles... 8 Side Bend... 9 Boomerang...10 Crab...11 Control Balance...12 Push Ups...13 REFORMER...14 Overhead...14 Rowing Series: Into the Sternum...15 Rowing Series: 90 Degree...16 Horseback on Reformer...17 Advanced Breast Stroke...18 Tendon Stretch...19 Swakatee: Punching...20 Swakatee: Shaving the Ear...21 Swakatee: Side Bend...21 Swakatee: Flower...23 Corkscrew Snake Twist...25 Control/Dismount...26 Russian Splits...27 CADILLAC...28 Rolling Stomach Massage...28 Bottom Exercise with Push Through Bar...29 Rolling In and Out...30 Leg Springs In the Air: Circles, Walking and Beats...31 Leg Springs In the Air: Small Circles and Bicycle...32 Airplane...33 Standing Hip Traction Stretches: Front, Side and Back...34 Hip Stretch...35 Standing Arm Springs with Bar: Back Rowing...36 Standing Arm Springs with Bar: Chest Expansion, Side-Arm, Shaving...37 WUNDA CHAIR...38 Reverse Teaser...38 Horseback...39 The Barby...40 Push Ups Sideways...41 Mountain Climb...42 Corkscrew...43 Tendon Stretch with Variations...44 Frog Facing Out...45 Pull Up One Leg Arabesque...46 Hip Stretch with Bent Leg...47 MAGIC CIRCLE...48 Mat...49 Standing Legs...56 Standing Arms...58 Sitting...60 Head & Neck...61

Level 4 Checklist Understand and Apply Learning How to Deepen the Pilates Experience Practice Level 4 to strengthen & lengthen your own body Know how to teach all Level 4 exercises

3 Level 4 Checklist Understand and Apply Learning How to Deepen the Pilates Experience Practice Level 4 to strengthen & lengthen your own body Know how to teach all Level 4 exercises on a client Know the Level 4 sequences, spring settings and repetitions Know how to design six Level 4 workouts Know the movements of the scapula and action of upper body muscles iii

4 Level 4 Mat, Reformer, Cadillac & Wunda Chair MAT REPS MAT CONT. REPS REFORMER REPS SPRINGS REFORMER CONT. REPS SPRINGS The Hundred 100 Roll-Up Roll Over ea. Single Leg Circles ea. Rolling Like a Ball 10x Series of Five Spine Stretch Forward Open Leg Rocker 2 6x Corkscrew 2 6x total Saw ea. Cobra Stretch Swan Dive One Leg Kick ea. Double Leg Kick ea. Neck Pull High Scissors 4x ea. Bicycle/Reverse 4x ea. Spine Twist ea. Jackknife Side Kick Series: Front/Back, Circles Point Up/Flex Down Bicycle/Reverse Legs Lower/Lift Bottom Leg Circle Ronde de Jambe Hot Potato Scissors Beats on Stomach Teaser 2 Teaser 3 - Legs Lower/Lift Can-Can or Hip Circles Swimming Sidebend Boomerang Seal Crab Control Balance Push-Ups double single 10x, 10x ea. ea. ea. 5-8x 6x 10x 3 6x 4-6x 20 breaths ea. 4x 10x 6x 6x total 3 sets, 3- Footwork 10x ea s The Hundred 100 2s Overhead 2s Coordination 2s Rowing Series: Into the Sternum 90 Degree From the Chest From the Hips Shaving The Hug ea. Swan on Barrel Large Barrel Long Box Series: Pulling on the Straps The T Backstroke Teaser Horseback on Reformer (Prep, Arm Circles, Shaving) 3 ea. 2s Advanced Breast Stroke Short Box Series Long Stretch Series Elephant 10x 2s Arabesque: Semi Point/Flat ea. 2s Long Back Stretch ea. 2s Stomach Massage Series Tendon Stretch 2s Short Spine Massage 2s Semi-Circle ea. 2s Swakatee Series: Punching Shave the Ear Side Bend Flower Chest Expansion ea. 2s Thigh Stretch 3s Arm Curls Arm Circles ea. Snake Twist 3-1-2s Corkscrew 2 6 total secure Control Dismount 1x Mermaid ea. Long Spine Massage (or Leg Circles) Knee Stretch Series ea. 10x ea. secure secure 2s 2s Side Splits 2s Front Splits 2s Russian Splits 2s Thigh Splits 2s Pelvic Lift 10x 4-3-2s Running 20x 4-3-2s 1

LEVEL 4 MAT High Scissors and Bicycle/Reverse PURPOSE: Hip extension, abdominal control, flexibility SETUP: Lie flat on your back with arms by the sides.

Place both hands underneath the hips, with the elbows braced against the mat. Jackknife the legs up, pressing the hips forward. Goal is to have the toes just over the hips. 2.

Perform a scissor-like motion and keep the focus on the downward reaching leg. Repeat 4x each leg. 3.

5 LEVEL 4 MAT High Scissors and Bicycle/Reverse PURPOSE: Hip extension, abdominal control, flexibility SETUP: Lie flat on your back with arms by the sides. The legs are together with feet long at 45 degrees in Pilates V. TECHNIQUE: 1. HIGH SCISSORS: Lift both legs overhead, perpendicular to the floor. Place both hands underneath the hips, with the elbows braced against the mat. Jackknife the legs up, pressing the hips forward. Goal is to have the toes just over the hips. 2. (Inhale and Exhale), start by reaching the right leg overhead so that the toes come over the eyes. The left leg reaches in the opposite direction lowering toward the floor. Perform a scissor-like motion and keep the focus on the downward reaching leg. Repeat 4x each leg. 3. (Either move on to Bicycle or complete exercise here by inhaling, drawing both legs together in Pilates V and lower legs over the head touching the toes to the mat. Roll down through the spine, bringing legs back to 45 degrees). 4. (Inhale and Exhale), draw both legs together in BICYCLE: Bend one knee in a bicycle-like motion as the other leg reaches up and out. 5. Continue a bicycle motion in one direction 4x each leg, then reverse for 4x each leg. 6. To complete, draw both legs together in Pilates V and lower the legs over the head, touching the toes to the mat. Roll down through the spine, bringing legs back to 45 degrees. DYNAMICS: Controlled with breath TEACHING POINTS: Scissors & Bicycle keep the back lifted and focus on the reaching leg Bicycle do not bend the forward leg until you have achieved maximum stretch HANDS-ON CUES/VISUAL IMAGERY: Imagine stretching the leg forward to touch the mat EXERCISE MODIFICATIONS: Beginner: introduce exercise with the small barrel or the Spine Corrector under the hips COMMON EXERCISE MISTAKES: Not supporting hands under hips properly Repetitions: 4x high scissors, 4x alt. bicycle 4

LEVEL 4 REFORMER Snake Twist PURPOSE: Strengthening obliques, emptying the lungs, lengthening the spine SETUP: Place a pad diagonally on the foot-bar and bring your right (outside) foot to the pad.

Lifting from the center, pull up and wrap your left foot in front of your right (in a coupé) while lifting your hips toward the ceiling. Your body stays inside the frame of the Reformer.

6 LEVEL 4 REFORMER Snake Twist PURPOSE: Strengthening obliques, emptying the lungs, lengthening the spine SETUP: Place a pad diagonally on the foot-bar and bring your right (outside) foot to the pad. Your left hand is on the farthest shoulder block and the right hand is wrapped around the front on the edge of the carriage. Lifting from the center, pull up and wrap your left foot in front of your right (in a coupé) while lifting your hips toward the ceiling. Your body stays inside the frame of the Reformer. TECHNIQUE: Snake: 1. (Inhale), press the carriage out, lengthening the spine. 2. (Exhale), arch the upper back as you lower the hips. Keep the hips square within the frame of the reformer. Look up with a relaxed neck. 3. (Inhale), lift the hips back up, folding the upper torso down. 4. (Exhale), return the carriage in to starting position. Twist: (for advanced clients on the last repetition) 1. (Inhale), press out and lower hips into upper back arch. 2. (Exhale), empty the lungs and twist the torso, until you are almost in a seated position. Look forward over right shoulder. Empty the lungs completely (as if wringing the water out of a wet towel). 3. (Inhale), untwist back to center. 4. (Exhale), pike the hips and pull the carriage in. 5. Dismount to the floor with control. DYNAMICS: While working the breath strongly TEACHING POINTS: Keep the work strongly in the center Pull the shoulders strongly down the back It is the lower abdominals and obliques that lift the hips back up HANDS-ON CUES/VISUAL IMAGERY: Cue client s hip for support, hooking your hand under their ASIS Place foot on carriage to help with setup EXERCISE MODIFICATIONS: Beginner: hold start position with 3 springs and breathe Intermediate: use 2 springs and do not twist Advanced: twist (1 spring if you are twisting at the end) Super Advanced: use a high foot bar COMMON EXERCISE MISTAKES: Sinking into shoulders Not fully using obliques Foot-bar down Springs: 1-2 Reps: 3- each side Accessories: pad and grips 25

7 LEVEL 4 CADILLAC Airplane PURPOSE: Working abdominals, control, spine massage SETUP: Lie on your back and place feet in the straps. Place hands on poles behind you, holding higher than your shoulders and knees bent into chest. Press the arms away from the poles. TECHNIQUE: 1. (Inhale), roll up into a ball, bending knees toward the eyes as the back lifts off the mat using the abdominals. 2. (Exhale), lengthen the legs up to the ceiling pressing the pelvis forward. Engage the buttocks and pelvic floor strongly. 3. (Inhale), reach the legs out long, catching the springs and slowly lengthening the lower body in a plank position. 4. (Exhale), lower the body in a plank position. Before the sacrum touches the mat, roll the spine down from the upper back into the mat. 5. Return to start position. Repeat. 6. Reverse. Press out, lift up, roll in and roll down. DYNAMICS: With continuous flow TEACHING POINTS: Keep reaching arms away from poles Work the plank position by engaging the buttocks and pelvic floor Focus on graceful flow Stretch the body long away from the poles HANDS-ON CUES/VISUAL IMAGERY: Can stand on Cadillac and spot from feet EXERCISE MODIFICATIONS: Beginner: do Rolling Stomach Massage as prep for this exercise If client has difficulty lifting up, try attaching the springs to the top cross-bar on the Cadillac or raising the slider bar up. This will create more spring tension COMMON EXERCISE MISTAKES: Bending arms Not using pelvic floor Reps: each way 33

LEVEL 4 WUNDA CHAIR Reverse Teaser PURPOSE: Opening the chest, engaging the abdominals, balance SETUP: Sit toward the front of the chair facing away from the pedal on a pad.

(Inhale), initiating a C-curve, press the pedal down while keeping the chest lifted and arms long. Focus on balance while pressing down.

8 LEVEL 4 WUNDA CHAIR Reverse Teaser PURPOSE: Opening the chest, engaging the abdominals, balance SETUP: Sit toward the front of the chair facing away from the pedal on a pad. Hands are on the pedal, fingers facing toward the body. Lift the legs up into table-top OR Teaser position. BE CAREFUL TO MAINTAIN BALANCE ON THE CHAIR. TECHNIQUE: 1. (Inhale), initiating a C-curve, press the pedal down while keeping the chest lifted and arms long. Focus on balance while pressing down. If there is too much weight in the arms you may fall back, so keep the weight in the center always. 2. (Exhale), lift the pedal up, opening the chest and working into the center. Repeat. 3. On the last repetition reach one hand at a time off the pedal and into Teaser position as the fingers reach towards the toes. DYNAMICS: Controlled with breath TEACHING POINTS: Make sure client does not press down too far where they lose control Start with small presses (more advanced clients will stretch out of shoulders and press toward floor) Develop the relationship between pressing from center and not with arms Maintain balance at all times When legs are in Teaser position, keep them reaching long HANDS-ON CUES/VISUAL IMAGERY: Hold onto the ankles, otherwise there is a risk of clients falling off the chair EXERCISE MODIFICATIONS: Beginner: start in a table-top position COMMON EXERCISE MISTAKES: Tipping back off chair Not keeping arms straight Springs: 1D or 1M Reps: Accessories: pad 38

Bodywork & Pilates Apprenticeship

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