Course curriculum

  • 1

    Pilates

    • Welcome to our Pilates course!

    • Pilates | Mercer Movement Methodology

    • Pilates | History and the Why

    • Pilates | Why You?
  • 2

    Move Smarter, Not Harder

    • Move Smarter, Not Harder: Movement, Mindset, & Method

    • Breath, neutral joints, spine, shoulder, pelvis

    • Mat Pilates

    • Breathe into Flexion

    • Mindset: Awareness
  • 3

    10 to Tone

    • 10 to Tone: Movement, Mindset, & Method

    • Arms

    • Core it out

    • Legs

    • Mindset: Anchoring
  • 4

    Power Core

    • Power Core: Movement, Mindset, & Method

    • Breathe and BE

    • Completely toned

    • Mindset: Adaptability
  • 5

    Spine Align

    • Spine Align: Movement, Mindset, & Method

    • Core Work

    • Spine Align

    • Bonus - Leg Slides

    • Mindset: Alignment
  • 6

    Twist it Out

    • Twist it Out: Movement, Mindset, & Method

    • Functionally Fit and Free

    • Healthy Happy Hips

    • Mindset - Abundance
  • 7

    Pilates Perform

    • Pilates Perform: Movement, Mindset, & Method

    • Power ME

    • Mindset: Attention

    • Congrats, You've Completed the General Pilates Section!
  • 8

    Pain Free | Fascia

    • Welcome to the PAIN FREE series!

    • Fascia: Movement, Mindset, & Method

    • Seated Fascia Bounce

    • Drop n' Chop

    • Push/Pull Energy Movement
  • 9

    Pain Free | Back

    • Back Introduction

    • Pelvis Tilts

    • Knees Push/Pull

    • Push/Pull Release

    • Hips 90° Back Release
  • 10

    Pain Free | Hips

    • Hips Introduction

    • Hip Bridges

    • Hip Series Layer 1/6 - Leg Swings

    • Hip Series Layer 2/6 - Kick Back to Knee Lift

    • Hip Series Layer 3/6 - Lateral Leg Swings

    • Hip Series Layer 4/6 - Hip Extension

    • Hip Series Layer 5/6 - Toe Taps

    • Hip Series Layer 6/6 - Standing Leg Circles

    • Leg Circles

    • Hip 90° Abduction/Adduction
  • 11

    Pain Free | Shoulders

    • Shoulders Introduction

    • Lightbulbs & Scissors

    • External/Internal Rotation

    • Circling Plates

    • Circling Plates Reverse

    • Snow Angels

    • Single Arm Reach Over Head

    • Stop Arms

    • Shoulder Elevation & Depression
  • 12

    Pain Free | Neck

    • Neck Introduction

    • Neutral/Flexion/Extension

    • Head Turns

    • Head Turns with Wide Arms

    • Resistance Stretch
  • 13

    Pain Free | Knees

    • Knees Introduction

    • Foundation Check

    • Knee Lifts

    • Seated Quadricep Extension

    • Seated Calf Raises, Chair Reset, Light Walking
  • 14

    Next Steps...

    • Congrats, You've Completed the PAIN FREE Section!

    • More Resources For You

    • A Short Survey!