1st week |
1. |
Muscle activation |
Explanatory session: What is Pilates, the basic principles of Joseph Pilates: breathing, centering, control, precision, fluency, and concentration. Clarify the positions: positioning of the pelvis, positioning of the rib cage, stabilization and movement of the shoulder girdle, and positioning of the head and cervical spine. |
Group massage (One behind the other) |
2 |
Muscle activation |
1- Diaphragmatic breathing 2- Single-leg stretches, obliques (with feet flat on the floor) 3- Shoulders Circles 4- Obliques roll 5- One-leg Circles 6- Scissors 7 - Sidekick |
Individual massage |
2nd week |
3 |
Muscle activation and Mat Pilates movements (breathing, imprint & release, hip release) |
1- Single-leg stretches 2- Spine Stretch sitting 3- Obliques 4- Strengthening Pelvic Floor 5- Obliques roll 6- Saw 7- One leg circles |
Group massage (Divided into two groups, all massage one at a time) |
4 |
Muscle activation and Mat Pilates movements (breathing, imprint & release, hip release) |
1- The Hundred 2- Scissor leg stretch 3- Half-roll back 4- Sidekick 5- Roll up (pressing the magic circle with your hands) 6- Preparation of shoulder bridge 7- One-leg circle (with TheraBand around the thigh with both knees flexed) 8- Spine twist |
Guided meditation |
3rd week |
5 |
Muscle activation and Mat Pilates movements (spinal rotation, cat stretch, hip rolls, scapula isolation) |
1- Half-roll back 2- Roll up (pressing the magic circle with your hands) 3- One-leg circle (with TheraBand around the thigh with both knees flexed) 4- Preparation of shoulder bridge tightening the over ball between the knees and performing simultaneously exercises of biceps with the weight of 1 kg 5- Hell squeeze prone (pressing magic circle on ankles) 6- The sidekick kneeling 7- Spine twist |
Myofascial Release |
6 |
Muscle activation and Mat Pilates movements (spinal rotation, cat stretch, hip rolls, scapula isolation) |
1- The hundred 2- Obliques roll (with a magic circle on the knees) 3- Jackknife 4- Lateral flexion 5- Staggered legs (with the lower limbs within the magic circle) 6- Top-leg abduction 7- Top-leg circles 8- Preparation of shoulder bridge (with feet on top of the ball) |
Massage in pairs |
4th week |
7 |
Muscle activation and Mat Pilates movements (arm circles, head nods e elevation & depression of scapula) |
1- Half-roll back 2- Obliques (tightening the over the ball, and extending the lower member to the side of the rotation of the trunk) 3- Shoulder bridge (with magic circles) 4- Bend and Stretch (with Swiss ball) 5- Scissors (with over ball in the sacral region) 6- Top-leg circles 7- Both legs together 8- Side kicking |
Group massage (One behind the other) |
8 |
Muscle activation and Mat Pilates movements (arm circles, head nods e elevation & depression of scapula) |
1- Roll up 2- Single-leg stretches 3- Double-leg stretches 4- Preparation of shoulder bridge (with feet on top of the ball) 5- Top-leg abduction 6- Top-leg circles 7- Saw 8- Sidekick kneeling |
Individual massage |
5th week |
9 |
Muscle activation and Mat Pilates movements (breathing, imprint & release, hip release, spinal rotation, cat stretch, hip rolls) |
1- Roll up (with TheraBand on feet) 2- Obliques 3- Spine Twist 4- Preparation of shoulder bridge (with feet on top of the ball) 5- Preparation of shoulder bridge (with feet on top of the ball and performing extension and flexion of the knees) 6- Swimming 7- Sidekick (with ankle weights) 8- Saw |
Group massage (Divided into two groups, all massage one at a time) |
10 |
Muscle activation and Mat Pilates movements (breathing, imprint & release, hip release, spinal rotation, cat stretch, hip rolls) |
1- The Hundred 2- Single-leg stretches 3- Roll up (with TheraBand on feet), 4- Rolling like a ball 5- Saw 6- Preparation of shoulder bridge (with feet on top of the ball and performing extension and flexion of the knees) 7- Double-leg kick 8- Jackknife |
Guided meditation |
6th week |
11 |
Muscle activation and Mat Pilates movements (spinal rotation, cat stretch, hip rolls; arm circles, head nods e elevation & depression of scapula) |
1- Hundred (tightening magic circle between knees) 2- Obliques 3- Rollover 4- Hell squeeze prone (with a magic circle on ankles) 5- Spine stretch forward by pressing the magic circle with your hands 6- Preparation of shoulder bridge performing simultaneously exercises of biceps with the weight of 1 kg 7- Shoulder bridge 8- Double leg kicking |
Myofascial Release |
12 |
Muscle activation and Mat Pilates movements (spinal rotation, cat stretch, hip rolls; arm circles, head nods e elevation & depression of scapula) |
1- Single-leg stretches 2- Rollover 3- Side bend with knees supported 4- Hundred (with hip and knees flexed 90 degrees) 5- Scissors 6- Obliques roll (with the weight of 1 kg) 7- Single leg extension 8- Jackknife |
Massage in pairs |
7th week |
13 |
Muscle activation and Double Walk with Obstacles |
1- Hundred (with hip and knees flexed 90 degrees) 2- Obliques roll (with the weight of 1 kg) 3- Top-leg circles 4- Lateral flexion 5- Single-leg extension (with 1-kg ankle weights) 6- Hip twist 7- Side kicking 8- Corkscrew |
Group massage (One behind the other) |
14 |
Muscle activation and Double Walk with Obstacles |
1- Single leg stretch 2- Double leg stretch 3- Roll up tightening magic circle 4- Rollover 5- One-leg kick with 1-kg ankle weights 6- Sidekick with 1-kg ankle weights 7- Lateral flexion 8- Hip twist |
Individual massage |
8th week |
15 |
Muscle activation and Dislocations with general joint movements |
1- The Hundred (with hip and knees flexed 90 degrees) 2- Obliques 3- Preparation of shoulder bridge performing simultaneously exercises of biceps with the weight of 1 kg 4- Breaststroke with the weight of 1 kg 5- Roll up tightening magic circle 6- Criss-crossing 7- Seal 8- Open-leg rocker |
Group massage (Divided into two groups, all massage one at a time) |
16 |
Muscle activation and Dislocations with general joint movements |
1- Double-leg stretch 2- Open-leg rocker 3- Scissors in the air 4- Roll up with the weight of 1 kg 5- One-leg kick with 1-kg ankle weights 6- Corkscrew 7- Shoulder bridge 8- Teaser (with feet flat on the floor) |
Guided meditation |
9th week |
17 |
Muscle activation and Mat Pilates movements (spinal rotation, cat stretch, hip rolls; arm circles, head nods e elevation & depression of scapula) |
1- Spine Strech 2- Corkscrew 3- Seal 4- Open leg rocker 5- Bicycle in the air 6- Sidekick kneeling 7- Preparation of shoulder bridge performing simultaneously exercises of biceps with the weight of 1 kg 8- Staggered legs with 1-kg ankle weights |
Myofascial Release |
18 |
Muscle activation and Mat Pilates movements (breathing, imprint & release, hip release, spinal rotation, cat stretch, hip rolls) |
1- The hundred (with a Swiss ball in the feet) 2- Shoulder bridge 3- Swimming 4- Criss-crossing 5- Scissors with over ball in the sacral region 6- Sidekick with 1-kg ankle weights 7- The crab (with the Swiss ball behind the legs) 8- One-leg circle with 1-kg ankle weights |
Massage in pairs |
10th week |
19 |
Muscle activation and Mat Pilates movements (spinal rotation, cat stretch, hip rolls; arm circles, head nods e elevation & depression of scapula) |
1- Teaser 2- The hundred (with magic circles) 3- Obliques roll (with the weight of 1 kg) 4- Lateral flexion 5- Preparation of shoulder bridge performing simultaneously exercises of biceps with the weight of 1 kg 6- Spine stretch forward (with hands-on top of the magic circle) 7- Single-leg extension with 1-kg ankle weights 8- Swimming |
Group massage (One behind the other) |
20 |
Muscle activation and Mat Pilates movements (breathing, imprint & release, hip release, spinal rotation, cat stretch, hip rolls) |
1- Hell squeeze prone (with a magic circle on our ankles) 2- Criss-crossing 3- Open leg rocker 4- Bicycle in the air 5- One-leg circle with 1-kg ankle weights 6- Staggered legs with 1-kg ankle weights 7- Side kicking 8- Shoulder bridge |
Individual massage |
11th week |
21 |
Muscle activation and Dislocations with general joint movements |
1- Hundred 2- Breaststroke 3- Preparation of shoulder bridge (with the feet on the ball performing extension and flexion of the knees) 4- Scissors with over ball 5- Double-leg kick with 1-kg ankle weights 6- Top-leg abduction with 1-kg ankle weights 7- Top-leg circles with 1-kg ankle weights. 8 - Open leg rocker |
Group massage (Divided into two groups, all massage one at a time) |
22 |
Muscle activation and ball joint movements |
1- Obliques roll (with the weight of 1 kg) 2- Spine Stretch 3- Obliques roll with the weight of 1 kg 4- The double leg stretches (with the Swiss ball) 5- Side bend 6- top-leg abduction with 1-kg ankle weights 7- One-leg circle with 1-kg ankle weights 8- Preparation of shoulder bridge with the feet on the ball performing simultaneously exercises of biceps with the weight of 1 kg. |
Guided meditation |
12th week |
23 |
Muscle activation and Dislocations with general joint movements |
1- Mermaid 2- Scissors in the air 3- Teaser 4- Hundred 5- Single-leg stretch 6- Bicycle in the air 7- Swan dive 8- Staggered legs with 1-kg ankle weights |
Myofascial Release |
24 |
Muscle activation and ball joint movements |
1- The Hundred 2- Breaststroke 3- Rolling like a ball 4- Saw 5- Plank (with elbows on the Swiss ball) 6- Side kicking 7- Swan (with swiss ball) 8- Teaser |
Massage in pairs |