July 2025 Class Plan 1

45 Minute Pilates Class, All Levels

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Props: ball, hand weights

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Opening Flow

• Warrior sequence

Warm up

Setup: plank

• Plank: Forward and back

• Cross: Knee cross opposite elbow

• Pulse: Heel pulse in plank

• Down dog lifts: Press to down dog, lower lift

• Hinges: Plank, push backs with knees wide, hinge to plank

• Push-ups: Knees drop, one knee lifts for push up, bottom knee lifts to plank, lower and repeat

• Childs pose, repeat opposite side

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Pilates opener

Props: hand weights

• Marching, one weight with arms up over chest (4 singles, 2 doubles, repeat)

Setup: weight in between knees, head rest on floor

• Double toe tap

• Add chest curl, lower head when toes tap

• Add leg extension while in chest curl

• Criss cross

• Double leg stretch

• Smooth transition to Hundred with weight squeezing thighs

  • Add arms press to mat at last count, open chest a little more and hold

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Classical Pilates

• Roll up

• Single leg circles

• Corkscrew

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Pilates Ab Series

• Single leg stretch

• Double leg stretch

• Single straight leg stretch

• Lower lift

• Scissors

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Timed Side Lying Legs

Setup: legs extended to opposite side of mat

• Lower lift (30 seconds)

• Knee tap, extend, lower lift (30 seconds)

• Bicycles (30 seconds)

• Toe tap behind, kick (knee over knee) (30 seconds)

• Circles / Reverse (15/15 seconds)

• Toe tap kick / Heel Pulse (15/15 seconds)

Transition to switch sides: top leg becomes standing leg of single leg bridges

Single leg bridges

• Knee to knee

• Heel to quad

• Lower lift

• Pulse

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Balance Reformer Arms

Setup: ball at underwear line, one weight in each hand

• Lower lift arms

• Arms to T

• Cheerleader arms

• Arm circles, reverse

• Straight arms extend back

• Elbows bend, overhead press

• Add rotation so palms face mirror when elbows are bent

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Front Support

• Push up release x8

• Side plank, arms reach overhead

• Reverse side plank

• Plank hold

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Cool down

• Child pose stretch

• Savasana