Pilates Lesson Plan Mixed Class

 

Exercise Lesson Plan

Repetition

Week 1

Week 2

Week 3

Week 4

Standing Warm up your joints – ankles, knees hip circles

 

 

 

 

 

Spine Twist and side bend, back flex and extend

4

 

 

 

 

Deltoid squeeze and chin retraction

8

 

 

 

 

Squats and lunges, balance to knee in

12/15

 

 

 

 

Roll down to down dog to plank, back extension

4

 

 

 

 

Cat stretch

4

 

 

 

 

Superman 1 leg then both opposite arm and leg

8

 

 

 

 

Thread the needle

4

 

 

 

 

Arm openings

6

 

 

 

 

Swan dive

8

 

 

 

 

Leg lift squeeze gluts to swimming

10

 

 

 

 

Dart

8

 

 

 

 

Mermaid

6

 

 

 

 

Spine stretch to the saw – twist reach arm

5

 

 

 

 

Chicken wings

6

 

 

 

 

Shoulder bridge

6

 

 

 

 

Oyster

12

 

 

 

 

Side Leg kicks

12

 

 

 

 

Single leg circle

8

 

 

 

 

Hundred

100

 

 

 

 

Single leg stretch

10

 

 

 

 

Double leg stretch

10

 

 

 

 

Scissors

12

 

 

 

 

Hip rolls

4

 

 

 

 

Roll up – rolling like a ball

1 min

 

 

 

 

Criss Cross

10

 

 

 

 

Leg lift

10

 

 

 

 

Plank – press up

1 min

 

 

 

 

Side plank

30 sec

 

 

 

 

Stretches – Hip flexors, hamstrings, Glut stretch, inner thighs

1 min

 

 

 

 

Relax and breathe

2 mins

 

 

 

 

 

Thanks Hannah

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