Peak Pilates level 1
5- part formula - ANS-1. Peak Pilates principles
2. session format
3.teaching methodology
4. Presentation skills
5. Progression guidelines
Arm Circles - ANS-3-6 reps, 2 springs
Breath dynamics - ANS-Focus on exhalation, emphasis on breathing exercises
Cueing - ANS-Powerhouse cues for exercise, late major corrections, cue in the positive,
cue to the solution
Cues for footwork series:: - ANS-Press out, pull in.
Work the springs in and out, RESIST coming home.
Focus on the rib to hip connection
Execution - ANS-Correct technique, direct cueing
Five parts of the mind - ANS-Intelligence, memory, imagination, intuition and will/desire t
Flow - ANS-Round the corners, cue ahead of the movement, teach through transitions
Footwork series setup: - ANS-Foot bar up, 3-4 springs
1. Lie down on carriage shoulders against shoulder blocks.
2. Feet in pilates V
Balls of feet, arches, heels
Rib to hip connection
Footwork Series: - ANS-10 reps, 3-4 springs
Forward Lunge - ANS-3-5 each leg, 2 springs
Frog - ANS-5-8 each, 2 springs
Front splits - ANS-3-5 each legs, 2 springs
, Fundamental: Breathing - ANS-Stimulates respiratory system
Breathe in through your nose and expand your ribcage into the upper back, upper lobes
of lungs, and side to side.
Exhale completely, emptying your lungs. Allow your ribs and abs to softly funnel into
your centerline as you lengthen your tailbone done.
Fundamental: Imprinting - ANS-Promotes centering of mind and body.
Lie on back, knees bent, feet flat
Imprint or melt into the mat
Breathe in through your nose and expand your rib cage in all directions.
Fundamentals: clockwork - ANS-Imagine your pelvis is a clock
Nose is 12 o'clock
Pelvic bone is 6 o'clock.
Exhale curl your tailbone towards your nose
Peel your spine off the mat bone by bone.
Reaching tailbone long towards 6 o'clock
Let abs move the bones. Rock north and south.
Fundamentals: flight - ANS-Lie prone, arms long by sides with palms facing the ceiling.
Lift shoulders up by your ears to ceiling and glide the shoulder blades down the back.
Reach fingers to heels. Barely lift the head and breastbone off the mat. Reach the body
long.
Shot from a cannon, soar through the air.
Fundamentals: goal post arms - ANS-Lie on your belly (prone)
Hip width apart and relaxed. Allow breastbone to be heavy. Bend forearm to right angle.
Keep elbows in line with shoulders palms flat and fingers together
Press softly downward with the elbows. Float firearms off the mat. Moving into external
rotation of the shoulder.
Feel the shoulder blades move down the spine.
Reach the elbows wide to horizons
Fundamentals: increases pelvic torso stability during leg movement awareness working
in the joint. - ANS-Exhale fully, bring one knee towards your chest as you scoop. Stop
when Knee is directly over hip.
Inhale and control your leg and bring the foot to the floor. Keeping your abs up and
scooped. Change legs.
Let the legs float up and sink down.
5- part formula - ANS-1. Peak Pilates principles
2. session format
3.teaching methodology
4. Presentation skills
5. Progression guidelines
Arm Circles - ANS-3-6 reps, 2 springs
Breath dynamics - ANS-Focus on exhalation, emphasis on breathing exercises
Cueing - ANS-Powerhouse cues for exercise, late major corrections, cue in the positive,
cue to the solution
Cues for footwork series:: - ANS-Press out, pull in.
Work the springs in and out, RESIST coming home.
Focus on the rib to hip connection
Execution - ANS-Correct technique, direct cueing
Five parts of the mind - ANS-Intelligence, memory, imagination, intuition and will/desire t
Flow - ANS-Round the corners, cue ahead of the movement, teach through transitions
Footwork series setup: - ANS-Foot bar up, 3-4 springs
1. Lie down on carriage shoulders against shoulder blocks.
2. Feet in pilates V
Balls of feet, arches, heels
Rib to hip connection
Footwork Series: - ANS-10 reps, 3-4 springs
Forward Lunge - ANS-3-5 each leg, 2 springs
Frog - ANS-5-8 each, 2 springs
Front splits - ANS-3-5 each legs, 2 springs
, Fundamental: Breathing - ANS-Stimulates respiratory system
Breathe in through your nose and expand your ribcage into the upper back, upper lobes
of lungs, and side to side.
Exhale completely, emptying your lungs. Allow your ribs and abs to softly funnel into
your centerline as you lengthen your tailbone done.
Fundamental: Imprinting - ANS-Promotes centering of mind and body.
Lie on back, knees bent, feet flat
Imprint or melt into the mat
Breathe in through your nose and expand your rib cage in all directions.
Fundamentals: clockwork - ANS-Imagine your pelvis is a clock
Nose is 12 o'clock
Pelvic bone is 6 o'clock.
Exhale curl your tailbone towards your nose
Peel your spine off the mat bone by bone.
Reaching tailbone long towards 6 o'clock
Let abs move the bones. Rock north and south.
Fundamentals: flight - ANS-Lie prone, arms long by sides with palms facing the ceiling.
Lift shoulders up by your ears to ceiling and glide the shoulder blades down the back.
Reach fingers to heels. Barely lift the head and breastbone off the mat. Reach the body
long.
Shot from a cannon, soar through the air.
Fundamentals: goal post arms - ANS-Lie on your belly (prone)
Hip width apart and relaxed. Allow breastbone to be heavy. Bend forearm to right angle.
Keep elbows in line with shoulders palms flat and fingers together
Press softly downward with the elbows. Float firearms off the mat. Moving into external
rotation of the shoulder.
Feel the shoulder blades move down the spine.
Reach the elbows wide to horizons
Fundamentals: increases pelvic torso stability during leg movement awareness working
in the joint. - ANS-Exhale fully, bring one knee towards your chest as you scoop. Stop
when Knee is directly over hip.
Inhale and control your leg and bring the foot to the floor. Keeping your abs up and
scooped. Change legs.
Let the legs float up and sink down.
