Level 1 Pilates Mat Immersion


Intro to Pilates Movement Principles: Who and What is Pilates? Core Anatomy, Pelvis as our Power Center, Secrets to a Healthy Back, How to get the “CORE” you have always wanted! Learn 6 Basic-Int-Adv Pilates Mat exercises and Dynamic Sequences

Course curriculum

  • Welcome to the course!

    1. A message from the instructor
    2. How to use this course
    3. Before we begin...
    4.  Pilates Welcome-Using this course on your Own
    5. Welcome and Study Guide

  • Chapter #1

    1. How To Utilize Each Chapter
    2. Week 1 Zoom Discussion: Intro
    3. Week 1 Live Pilates Mat Class
    4. 9-16-23 Morning MAT Practice with Shelley
    5. 6 Original Principals of Pilates
    6. Anatomy of the Core
    7. Breath, Pelvic Tilt, and Key Vocabulary Cues for Pilates
    8. Hundreds, Roll Up, Roll Over, Leg Circles
    9. Ball, Single & Double Leg Stretch, Spine Stretch Forward
    10. 22min Core Yoga & Pilates Cultivation Creative Sequence
    11. Written Sequence: 22min Core Yoga & Pilates Cultivation
    12. Interview: Public Speaking and Clear Cueing with Tom Lang
    13. Interview: A chat with John Howard Steele, author of "Caged Lion"

  • Chapter #2

    1. Week 2 Zoom Session: Lecture/ Teaching Lab for Pilates Sequences
    2. Week 2 Live Pilates Mat Class
    3. Guest Teacher Athena Engleman Pilates Mat 51min
    4. Crafting Your Own Pilates Practice & Self- Assessment Inquiry
    5. Guidelines For Pilates Sequencing
    6. The Hundreds Tutorial
    7. Open Leg Rocker, Corkscrew, Saw, Swan Dive
    8. Neck Pull, Single and Double Leg Kick, Simplified Scissors/Bicycle/ Shoulder Bridge
    9. Classic Bicycle, Scissors, Spine Twist, Shoulder Bridge
    10. 18min Foam Roll & Tennis Ball Myofascial Release Make-out Session
    11. 40min: Pilates Mat Lower Body Focus (with Breath work)
    12. Written Sequence: 40min Pilates Mat for Lower Body
    13. 9-16-23 Morning Practice with Shelley

  • Chapter #3

    1. Week 3 Zoom Lecture/ Lab
    2. Live Pilates Mat Class Week 3
    3. Pilates Mat and Props with Shelley
    4. Classical Pilates Mat Exercise Sequence
    5. Classical Pilates Mat "mark through"
    6. 37min Classical Pilates Mat Full Sequence (brisk pace)
    7. Teaser, Hip Twist, Swimming, Leg Pull
    8. Kneeling Side Kick, Side Bend, Boomerang
    9. Love Your Belly: 12min Creative Core Strengthening with Kindness and Yoga
    10. Written Sequence: 12min Love Your Belly with Pilates & Yoga
    11. 30min Dynamic Pilates Flow with Boomerang and Teaser Variations
    12. Written Sequence: 30min Dynamic Pilates Flow with Teaser and Boomerang Variations
    13. Quick Reference Mini-Sequences
    14. Managing Common Injuries with Pilates with Shelley Williams
    15. 30min Pilates Mat & Pelvic Tilt with Shelley

  • Chapter #4

    1. Live Zoom Lecture Lab Week 4
    2. Live Pilates Mat Week 4
    3. Exercises Grouped by Body Position
    4. Supporting a Healthy Spine/ Easing a Cranky Low Back
    5. Infusing Pilates Mat Exercises into Vinyasa Yoga Flow
    6. Lift Your Spirits: Yoga & Pilates Mat blend with Shelley 27min
    7. Morning Practice: Myofascial Release with Pilates Mat Class Review

  • Chapter #5

    1. Live Zoom Lecture Lab Week 5
    2. Live Pilates Mat Week 5
    3. 40min Pilates Mat with Intro to Dynamic Agility Transitions

  • 2024 Zoom Call Recordings

    1. 10-3-24 Zoom Lecture/Lab #1 (Defining Pilates Principals, Purpose, and Sequencing)
    2. Group Written Sequence #1
    3. 10-9-24 Zoom Lecture/Lab #2 (Leg and Upper Body Levers, Anatomy of the Core, Teaching Tips, Sequencing)
    4. Group Written Sequence #2
    5. 10-17-24 Zoom Lecture/ Lab #3 (Teaching posture, Cueing tips, How to activate isometric/ isotonic combo)
    6. 10-24-24 Zoom Lecture/Lab #4 (Sequencing& Practice Teaching Mini-Sequences)
    7. 10-31-24 Zoom Lecture/Lab #5 (Practice Teaching & Sequencing)
    8. 11-7-24 Zoom Lecture/Lab #6 (Confident Teaching, Recap, and Next Steps)

  • 2024 Live Pilates Mat Classes & Follow Up Lecture

    1. Week 1 Live Pilates Mat & Follow Up
    2. Week 1 Pilates Mat Sequence (Foundations)
    3. Week 2 Live Pilates Mat & Follow Up
    4. Week 2 Pilates Mat Sequence (Dynamic Foam Rolling)
    5. Week 3 Live Pilates Mat & Follow Up
    6. Week 3 Pilates Mat Sequence (Rocking & Rolling)
    7. Week 4 Live Pilates Mat (Classical Series & Navigating Emotional Release)
    8. Week 5 Live Pilates Mat (Working with the Magic Circle)
    9. Week 6 Live Pilates Mat (Transitions as through line- Reading the Room)

Level 1 Pilates Mat Immersion

$650

All features

Access to all Modules / Lessons

Recordings after each class

Access to an on-demand video library

Pricing plans

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