PLANNING – 42 minutes

SESSION Lesson Plan week 12

PLAN
(GROUP)
KERRY MAIN PHASE DURATION: 40 minutes
CHILDS
Name of Purpose Teaching Points and Pilates Principles Progression Adaptation (Alternative
exercise and Visualisations/imagery (Harder) exercise or position change)
reps Regression
(Easier)
Adaptation  Mobility of the  Use your breath to  Mobility Progression: Roll down (Standing) taking
of the spine as well as move and control.  Core activation Lift one leg off the pressure of the core and
TEASER – using Core Inhale/Exhale  Breathing the floor lower back. Allowing
Small strength whilst  Super glue your  Concentration movement of the spine.
controlled requiring bottom down  Flowing movement Position
pelvis tilts balance and  Bike chain spine change: One
leading to a strength.  Tuck under pelvis on leg or both legs
small lean roll off.
back to
challenge Start laying
the deep down and
core come up.
muscles, tap
and lift 1 leg Regression:
x 4, place Don’t go
back back/down as
down.Come far or work on
back to just
sitting and tilting/tucking
repeat. Feet the pelvis
on the floor under.
knees up to
the ceiling. Hold on to the
 back of legs.
8 reps x 3

7 minutes
for the
exercise

HUNDRED –  Builds the core  Don’t hold any  Core activation Progression: Hip Rolls – Challenging
Feet on floor strength and tension in your  Breathing Legs off floor mobility of the waist and
or Legs in build up rectus neck.  Concentration straight. torso whilst making sure the
tabletop. abdominals.  Super glue hips to Straight legs client is stable.
Head and Strengthens the floor. Traffic flutter kicks.
shoulders off front of leg and lights to the ceiling. Toe taps.
the floor, hip muscles. Can  Stright soft arms
arms help release  Keep the length in Regression:
hovering off upper body your neck, soft feet flat on the
the floor by tension. peach, don’t squash floor, knees to
your side. Challenges it. ceiling. One leg
hip/pelvis off floor. Legs
Aiming got stability. in tabletop.
100 reps x 3
rounds Neck and
shoulders off
7 minutes the floor and
for the feet flat on
exercise floor knees up.
Head/
shoulders on
the floor, legs
up (Tabletop)
ONE LEG  Hip  Pull belly  Mobility Progression: Side kick series – small
CIRCLES – mobility button to  Alignment Bigger circles circles
Starting with  Spine and spine.  Core
small circles. Pelvis Magnet to activation Take the circles Knee circles
Straight legs. stability floor.  Flowing bigger and
 Hamstring  Don’t movement more to the
CIRCLE X 5 flexibility lift/move the  Alignment side.
(Clockwise  Core opposite hip. 
and Anti strength  Shoulder Regression:
clockwise) stability. Smaller circles.
on each leg x Connect with Bent leg. Use of
4 the floor. a TheraBand.
 Spirit level
With each those hips.
circle getting
progressively
larger.

7 minutes
for the
exercise
SIDE LEG  Spinal  Use the edge  Alignment Progression: Single straight leg stretch
KICK LAYING stability of the mat to  Concentration Kneeling kick
– front and  Mobility ensure  Mobility
back, up and and straight body  Side Regression:
down x 8 strength alignment alignment Lifting and
one side and of the  Balance on down
then repeat hips the edge of a
other side  Glute wall, DON’T Laying flat:
after strength FALL!! head down, or
swimming.  Body length – up om
fingertips. supporting
8 circles per Shoulder/ear arm.
leg x 2 , hips, knees,
rounds and toes.
8 mini pulses
per leg x 2
rounds

7 minutes
for the
exercise

SWIMMING  Back stability  Core activation Progression: Cobra

 Upper back  Shoulders away  Alignment Swan dive
Double arms strength from ears. Into back  Concentration
life x 8  Builds shoulder pockets. Regression:
strength  Squeeze the glute Tabletop
Double leg  Glute strength  Superglue hips to extension
lift x 8 the floor
 Don’t rock from side -Lift arms
Arms and leg to side separately and
lift together  Keep spine then together
x8 lengthened -Lift legs
separately and
Mini swan then together
dive arms -Lift opposite
behind x 4 arms and legs
together
7 minutes -Lift arms and
for the legs together
exercise

SAW –  Spinal mobility  Keep you bottom  Mobility Progression: Spine stretch forward
Straight legs and flexibility half still and stable.  Breathing Deeper stretch
sat on the  Hamstring  Don’t lift your sit  Deep core activation
floor, no stretch bones off the floor. Regression:
support.  Breathe and  Soft knees even Bent or crossed
concentration when straight legs
8 reps, 4 on  Blow a feather Crossed legs or
each side x 4 across the floor on bent knees
your three-count Sitting on a
7 minutes exhale block to tilt
for the pelvis forward
exercise