P I L AT E S E D U C AT I O N

Pilates Certification Manual

LEVEL 1
Table of Contents
INTRODUCTION.......................................................... i MAT...................................................................... 14 CADILLAC............................................................... 45
How Pilates Began....................................................................................ii The Hundred...........................................................................................44 Roll Down and One Arm Roll Down: Traditional Beginning.....................45
Whole Body Method Pilates Philosophy................................................... iv Roll-Up: Beginner....................................................................................15 Footwork: Toes, Arches, Heels, Tendon Stretch......................................46
Whole Body Method Pilates Principles..................................................... vi Single Leg Circles...................................................................................16 Leg Spring Series: Circles, Walking........................................................47
The Whole Body Foundation................................................................... vii Rolling Like a Ball...................................................................................17 Leg Spring Series: Beats, Frog................................................................48
Whole Body Breathing........................................................................... viii Series of Five: Single Leg Stretch............................................................18 Teaser Prep Beginner..............................................................................49
Body Awareness Skills............................................................................ ix Series of Five: Double Leg Stretch..........................................................19 Push Through on Stomach: Prep............................................................50
Practicing and Teaching Pilates............................................................... xi Spine Stretch Forward............................................................................20 Arm Series: Press, Circles.......................................................................51
Level 1 Workout Design..........................................................................xii Saw.........................................................................................................21 Arm Series: Tricep Press.........................................................................52
Whole Body Method Pilates Language...................................................xiii Cobra Stretch..........................................................................................22 Traditional Ending Series: Breathing.......................................................53
Level 1 Checklist.................................................................................... xiv Side Kick Series: Front/Back, Circles.......................................................23 Traditional Ending Series: Push Through................................................54
Side Kick Series: Point Up/Flex Down.....................................................24 Traditional Ending Series: Half Hanging..................................................55
LEVEL 1 – PRE-PILATES & WALL EXERCISES...................... 1 Teaser (Prep)..........................................................................................25
WUNDA CHAIR......................................................... 56
LEVEL 1 – MAT, REFORMER, CADILLAC & WUNDA CHAIR....... 2 REFORMER ............................................................. 26 Footwork: Toes, Arches, Heels................................................................56
Footwork: Toes, Arches, Heels, Tendon Stretch......................................26 Footwork: Tendon Stretch.......................................................................57
PRE-PILATES............................................................ 3 The Hundred...........................................................................................27 Pull-Up....................................................................................................58
Breathing................................................................................................. 3 Leg Circles..............................................................................................28 Pumping Pedal Standing Behind Chair....................................................59
Butterfly................................................................................................... 4 Frog........................................................................................................29 Spine Stretch..........................................................................................60
Knee Lifts................................................................................................. 5 Stomach Massage Series: Round...........................................................30 Kneeling Mermaid...................................................................................61
Knee Drops to Side.................................................................................. 6 Stomach Massage Series: Hands Back...................................................31 Swan Dive...............................................................................................62
Pelvic Lift/Shoulder Reach....................................................................... 7 Stomach Massage Series: Reaching w/ Stretch......................................32
Cat-Cow................................................................................................... 8 Stomach Massage Series: Twist..............................................................33 ARM WEIGHTS......................................................... 63
Cross-Crawl............................................................................................. 9 Breast Stroke: Beginner..........................................................................34 Arm Curls: 90 degrees, Sides..................................................................64
Child’s Pose............................................................................................10 Short Box Series: Round.........................................................................35 Boxing.....................................................................................................65
Short Box Series: Flat..............................................................................36 Side Overs...............................................................................................66
WALL EXERCISES ..................................................... 11 The Bug...................................................................................................67
Short Box Series: Side Stretch................................................................37
Arm Circles.............................................................................................11 Short Box Series: Twist...........................................................................38 Zip Up.....................................................................................................68
Rolling Down the Wall.............................................................................12 Short Box Series: Basic Tree...................................................................39 Shaving, Hug a Tree................................................................................69
Elephant..................................................................................................40 Chest Expansion.....................................................................................70
Knee Stretch Series: Rounded and Arched..............................................41 Arm Circles: Advanced............................................................................71
Pelvic Lift................................................................................................42 Tricep Kickback/Low Curls......................................................................72
Running..................................................................................................43 Lunges....................................................................................................73
Standing Hip Stretch...............................................................................44
Whole Body Method Pilates Principles
There are 6 classical Pilates principles. They can be used as a lifetime guide to correctly practicing and teaching the art of Pilates.
The 7th principle is added at “Whole Body Method.”

CONCENTRATION & AWARENESS PRECISION

“Study carefully and do the foundation work.” – Joseph Pilates Precision of motion and body placement goes hand-in-hand with concentration and control.
You have to be aware of what you are doing all the time. The mind connects to the body. Precision carries over into everyday life as graceful, conscious movements.
The exercises are not performed haphazardly or lazily. Every movement matters.

BREATHING FLOW & LENGTHENING

“Squeeze out the lungs as you would wring a wet towel dry.” – Joseph Pilates Pilates exercises are performed fluidly and always lengthening out of your center. There
Full and thorough inhalation and exhalation are part of every Pilates exercise. Breathing are no static, isolated movements because our bodies do not naturally function that way.
should be properly coordinated with the movement. Smooth, lengthened and even flowing movements are necessary.

CENTERING CONNECTION
The center is the focal point of the Pilates method. Every movement emanates from the The mind and body and intricately connected. They work in partnership to feel sensations
center to drive power through the body. It is the part of your body that forms a band and emotions. Deepening this connection, benefits your workouts immeasurably as you
between the bottom of the rib cage and the line across your hip bones. Achieving a partner with your body to listen and learn from it. As instructors, we are also finding better
stretched, strong and supple center is the result of practicing Pilates. ways to connect with each other and with our clients.

CONTROL
Control every aspect of every movement. Every Pilates exercise must be performed with
the utmost control, particularly within the hip and shoulder joints. It’s not about intensity or
multiple repetitions of a movement; it’s more about proper form for safe, effective results.

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 Level 1 – Mat, Reformer, Cadillac & Wunda Chair

MAT REPS REFORMER REPS SPRINGS CADILLAC REPS WUNDA CHAIR REPS SPRINGS

The Hundred 100 Footwork: Roll Down 5x Footwork: Toes, Arches, Heels,
10x ea. 1U, 1D
Toes, Arches, Heels, Tendon Stretch 10x ea. 4-3-2s Tendon Stretch
Roll-Up: Beginner 5x Roll Down w/ One Arm 2x ea.
The Hundred 100 2s Pull-Up 3 sets of 4 1U, 1D
Single Leg Circles 3x ea. Footwork:
Leg Circles 10x ea. 2s Toes, Arches, Heels, Tendon Stretch 5x ea. Pumping Pedal Standing 3-5x w/
1M
Rolling Like a Ball 10x Behind Chair 3 pumps
Frog 10x 2s Leg Springs Series:
Series of Five: Circles 10x ea. Spine Stretch 5x 1D or 1M
Single Leg Stretch 10x total Stomach Massage Series:
Walking 5x ea. Kneeling Mermaid 3-5x ea 1D or 1M
Double Leg Stretch 5x Round 10x 4-3s
Beats 10x
Hands Back 10x 3-2s 3x w/
Spine Stretch Forward 5x Frog 5x ea. Swan Dive 1D or 1M
Reaching 5x 2s 3 presses
Twist 3x ea. 2s Teaser (prep) 3x
Saw 3x ea.
Breast Stroke: Beginner 5x 1s Push Through on Stomach (prep) 3x
Cobra Stretch 5x
Short Box Series: Arm Series:
Side Kick Series:
Round 5x secure Press Down 5x
Front/Back 10x
Flat 5x secure Circles 5x ea.
Circles 10x
Side Stretch 3x ea. secure Tricep Press 5x
Point Up/Flex Down (and reverse) 5x ea.
Twist (Only) 3x ea. secure Traditional Ending Series:
3x Tree (w/ theraband, no extension) 3x ea. secure
Teaser (prep) Breathing 5x
3 pulses
Elephant 10x 2s Push Through 4x
Half Hanging 1x
Knee Stretch Series:
Round 10x 2s
Arched 10x 2s
Pelvic Lift 10x 4-3-2s

Running 20x 4-3-2s

Standing Hip Stretch hold 1s

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 LEVEL 1 MAT
Series of Five: Double Leg Stretch
PURPOSE: TEACHING POINTS: Repetitions: 5x
Strengthening abdominals, co-ordination, emptying lungs • Draw navel to spine on exhale
• Softly pointed toes
SETUP: • Keep the shoulders relaxed
Draw both your knees into the chest, and grasp your shins. Then round up by bringing chin toward • Work the breath into the posterior ribs
sternum. Keep elbows soft, knees slightly apart and heels together.
HANDS-ON CUES/VISUAL IMAGERY:
TECHNIQUE: • Stand at clients feet and “mirror image” arm circle
1. (Inhale), straighten the legs forward while simultaneously reaching the arms over the head.
Keep the hips neutral and feet in Pilates V. EXERCISE MODIFICATIONS:
2. Make your body long and taut. • Beginner: keep you legs higher
• Beginner: can take out arm circle if difficult to co-ordinate
3. (Exhale), draw both legs into the chest while circling the arms out to the side and back to the shins. • Advanced: heels are 2 inches off mat when legs are extended
4. Hug the knees gently into the chest while deepening the exhalation. • Use neck pillow for clients with weak cervical flexors
DYNAMICS: COMMON EXERCISE MISTAKES:
Breathe in as you lengthen and exhale as you bring arms and legs in • Dropping or moving the head
• Not reaching long
• Arching the lower back

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 LEVEL 1 REFORMER
Leg Circles
Foot-bar down
PURPOSE: TEACHING POINTS: Springs: 2
Stabilizing hips, working in a neutral spine, control of abdominals, hip joint flexibility and health • Help client find and maintain neutral alignment Reps: 10x each way
• Draw navel to spine on exhale
SETUP: • Reach hands long down carriage
Exchange handles for foot straps. • Breathe into sides and back of ribs
Place one foot on foot-bar, press carriage back and extend other leg to ceiling. Take one leg strap in • Soften the ribs
your hand and place around arch of foot that is extended upward. Repeat other side. • Keep hips stable
Bring knees into chest. Knees aligned with shoulders, feet in Pilates V. Sacrum is lengthened down
the mat and fingertips reaching long. HANDS-ON CUES/VISUAL IMAGERY:
Extend legs out 45 degrees and then adjust so that ankles are slightly forward of hip joint. • Standing in front of Reformer, guide movement
with hands on client’s feet
TECHNIQUE:
1. (Inhale), begin abducting the legs in an outward circular motion, never going above 90 degrees. EXERCISE MODIFICATIONS:
Keep hips in neutral position and stable throughout movement. • Make circles smaller for loose hips
2. Draw the legs downward. • Make circles bigger for tight hips
• For overweight or very inflexible clients, take
3. (Exhale), when you bring the legs together, engage the inner thighs, gluteals, and pelvic floor. them to the Cadillac for this exercise
4. Reverse the direction and breath. 10x.
COMMON EXERCISE MISTAKES:
DYNAMICS: • Sinking into lower back
Smooth and controlled • Making circles too wide

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 LEVEL 1 CADILLAC
Traditional Ending Series: Breathing
PURPOSE: TEACHING POINTS: Reps: 5x
Strengthening back and hip extensors, arms, shoulders, pelvic floor • Keep hips even and neutral
• Work pelvic floor and latissimus
SETUP: in plank position
Place feet in strap of trapeze bar, turned out in Pilates V. Place the hands on the roll down bar extend- • Reach hands toward thighs
ing the wrist and fingers. (Go straight to step #5 if not a beginner). • Keep body long
TECHNIQUE: HANDS-ON CUES/VISUAL IMAGERY:
1. (Inhale), roll the hips off the mat into a long plank position. • Modify placement of ribs and hips
2. (Exhale), return to start position. • Use hand under lower back to set placement
3. (Inhale), press the arms down toward the hips. EXERCISE MODIFICATIONS:
4. (Exhale), return to start position. • Beginner: start with steps 1-4 in technique
5. (Inhale), simultaneously, pressing the arms down toward the thighs while rolling the hips up into a • Intermediate/advanced: go straight to step 5
strong plank. Make the lift dynamic. in teqhnique
6. (Exhale), simultaneously roll the spine down and return the bar to above the shoulders. Repeat 5x. COMMON EXERCISE MISTAKES:
7. On the last repetition hold the lift for a count of 8. • Ribs lifting out of alignment
• Not reaching long toward thighs
DYNAMICS:
With the breath, steady

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 LEVEL 1 WUNDA CHAIR
Footwork: Tendon Stretch
PURPOSE: TEACHING POINTS: Springs: 1U, 1D
Stretching the Achilles tendon • Keep the weight forward and body aligned Reps: 10x
• Deeply stretch the Achilles tendons
SETUP:
Facing the chair, place the hands on the front edge and step onto the pedal one foot at a time. HANDS-ON CUES/VISUAL IMAGERY:
Place the shoulders over the wrists and feet in parallel. • Work to keep the shoulders stable
TECHNIQUE: EXERCISE MODIFICATIONS:
1. (Inhale), prepare (Exhale), lower heels. • Variation 1: Work one leg at a time
2. (Inhale), without shifting the body weight, lift the heels. • Variation 2: Alternate legs in a running motion
3. (Exhale), lower the heels. COMMON EXERCISE MISTAKES:
4. Repeat 10x. • Shifting body
• Not deepening the stretch
DYNAMICS:
Accent is on the up, down is slow and controlled

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