Reformer Pilates Programming Guidelines

Table of Contents

Pilates Guiding Principles & Programming

How the Pilates Principles are used to guide your programming

The 6 pillars are used to develop a balanced, functional and effective class for the body, mind and spirit. The program focus is always considerate of the pillars to affect the best possible execution of movement. To this day, the pillars Joseph Pilates developed are integral to the Pilates method, but with the improvements in scientific learning and a deeper understanding of physiology, the Pilates method has evolved to incorporate much more than just the initial principles. This is why you will commonly hear of classical Pilates vs contemporary Pilates. 

These principles provide us with a holistic way of programming by integrating body, mind and spirit through movement. By looking at the interconnectedness of muscle and organs as well as the impact the mind has on performing movement and our spirit has on achieving the movement we challenge the entire body. When we program for an individual or class,  we look at each of the 6 pillars and ensure that they are all considered in the program we create, the goal being to create a program that ensures the individual or class has experienced, endured or demonstrated each of the 6 pillars. This in turn makes it easy for us to program in a way that consistently delivers enough challenge to ensure progression. 

Control

Control

Control is a constant theme throughout the practice of Pilates. Pilates teaches you to use your mind to control your body and it's movements. With this focus, the mind allows for greater enhancement and effectiveness of the movement. Pilates can teach you to engage the muscles and work effectively to recruit them with control and correct patterning. When performing side-lying leg work for example, you need to control the alignment of your pelvis to maintain the precision of musculoskeletal alignment and muscular activation. Control becomes a greater challenge when an individual becomes more advanced and has an increased Range of Movement (ROM) and pace will challenge the ability to maintain control of the same movement.

Precision

Precision

Precision works hand in hand with the principle of Control. Moving with precision allows you to find the intention or goal of each exercise which can be lost if you aren't aware of how you're moving or where your body is in space and time. Precision provides us with the focus of correct activation, bias and alignment. So when we work through different planes of motion, we are able to ensure the goal of the exercise is met with the correct intention. For instance if we are in adduction or abduction and we don’t have the precise foot positioning that will affect the effectiveness of the exercises itself.

Centering

Centering

Pilates focuses on the initiation of all exercises from the centre line of the body or from the 'core.' Joseph Pilates believed that the core was the rectangle from the shoulder to shoulder and down to each ASIS of the pelvis. The coordination of using these muscles together to support quality movements is the idea behind centring or using your core. The key belief behind this was the understanding that the abdominals and the midline of the body are where all movement is drawn from. So it doesn't matter if we are working through extension, flexion rotation or through any joint, proximally or distally, the core needs to be the control centre and active throughout to support said movement.

Concentration

Concentration

Concentration is key to induce control and precision to enhance mindful movement. Often in class, this principle of Pilates will be addressed by the idea of setting an intention for the class or practice, which in turn provides a focus, and by focusing you can deepen your awareness of the body and ability of the mind to execute that intention.

Breath

Breath

Breathing is typically used to assist with the movements in Pilates, it's important to remember however that you can use it to either assist or challenge the movements. The breath helps to get blood flowing & feed oxygen to the muscles, allowing more effective movement and control through the body. The breath allows us to work through movements with more precise activation, for instance, a chest lift when the exhale allows for greater abdominal activation through RA and TA. Or in extension, an inhale will assist thoracic extension with the increased space in the diaphragm.

Flow

Flow

Flow is the ultimate aim in Pilates, flowing both within a single movement or smoothly transitioning from one movement or exercise to another. Ideally, this keeps you moving the entire program and keeps your 'centre' engaged and working the whole time. It requires all the other Pilates Principles to happen together as well as moving with grace and ease, "minimal movement for maximum flow." Refine the movements, don't waste energy unnecessarily and create more seamless transitions in Pilates and in your everyday movement and you will have achieved a level of flow.

The Inspired Academy Programming Methodology

The Studio Programming Methodology is designed for you as an instructor to use as a template from which you can easily build a safe, efficient and most importantly an effective full body workout for any individual you may train. Using the programming methodology, programs are built from;

  1. Elements
  2. Phases
  3. Exercises / Repertoire
  4. Volume (Sets/Reps/Time/Load)

Elements

Fundamentally each exercise can be broken down to one of 5 key elements. These elements are designed to create what is known as integrated movement programming. Programming this way is designed to deliver functional strength.

The 6 Elements are;

  1. Warm-Up
  2. Stability
  3. Mobility
  4. Strength
  5. Challenge
  6. Warm-Down

It is common to find the same exercise used in multiple elements. To determine which element an exercise would be programmed in depends on what the intention of the exercise is within that program. Two examples of how you might come across the same movement twice in a program are;

Example 1:

Chest Lift in a beginner to basic program might be found in both the warm up as well as Strength element. In the warm up the intention might be spinal flexion and abdominal activation. While in the strength element the intention might be abdominal strength endurance. 

Example 2:

Supine Arm Series in a progressive program might be found in both Mobility and Strength elements. In mobility we might use no load and just move to the end of range with the intention being shoulder flexion extension to allow the individual to feel and challenge the extent of their mobility. While in the strength element the intention might be shoulder complex strength. We would achieve this by adding load to the movement while maintaining the ROM.

Why are we programming this way?

In the following sections you’ll explore each element and it’s importance in Pilates Programming.

Why is warm up first?

The focus of the warm up is to prepare the body for the workout ahead. In the warm up, we look to move through all planes of motion, and mobilise the spine through flexion, extension and rotation. You will begin to awaken muscular, skeletal and neural systems that we rely on for correct movement. We also focus on tendons and ligaments to support joints and assist in movement while stimulating  proprioceptors which aid in the perception and awareness of our movement as well as equilibrium and the amount of force being applied.

If we don’t program an effective warm up expose participants to a greater risk of performing exercises incorrectly, losing the intent of the exercise and potentially ingraining bad habits and technique that can result in poor movement outcomes and even injury. For instance if our first movement was Plank and we hadn’t properly warmed up we wouldn’t have the necessary abdominal support and may hinge off our lumbar spine putting both our spine and shoulder girdle at risk.

What should a good warm up do?

The warm up is all about waking up each of our systems we use or will use during the program ahead. Essentially priming the body for the session ahead which will enable participants to effectively and efficiently complete the program set out with optimal benefit. When designing a warm up there are a few systems you should aim to impact;

  1. Cardiovascular System: The warm up should be designed to gradually increase heart rate by increasing the force and repetition of muscular contractions. Ultimately having the effect of the body redirecting blood flow from internal organs to the working muscles.
  2. Respiratory System: Breathing should be challenged enough during the warm up to bring consciousness to the breath pattern while increasing repetition and volume to challenge the respiratory muscles and aid the metabolic, muscular and nervous systems as the program becomes more intense.
  3. Musculo-Skeletal: The warm up should be designed to increase blood flow to working muscles (usually those that will support later more challenging movements) helping raise muscle core temperature and reduce muscle stiffness, this improves the joint range of motion providing control and support for each exercise.
  4. Nervous: One of the primary functions of the warm up should be connecting the brain with distinct muscle groups to be targeted. This stage, although often neglected, is crucial. The connection between the body and brain allows you to target the correct muscles required to perform certain movements quickly, unconsciously and without injury. Establishing the mind-body connection helps execute movements with control, precision and flow.
  5. Metabolic: Performing any exercise requires energy and the warm up should be designed to increase metabolic rate through the release of glucose into the bloodstream that will supply the muscles with the energy they require to perform each exercise in the program

What will a good warm up achieve?

If programmed correctly the warm up will be the most integral component of any session. It will have mitigated the risk of injury by priming the entire body and it’s systems for the program. An effective warm up sets the participant up for success and gives them the best possible chance of achieving each individual exercise’s intent and the program objective. It can not be understated the importance or the effectiveness of a good warm up.

How much emphasis/time should we place on it?

The warm up will vary depending on the individual and the program planned. But an effective warm up should be between 5 – 10 minutes in duration and typically start slow and build in intensity and pace to about 70% of the challenge set for the program.

How does it integrate with stability, mobility and strength

No matter what the goal of the program is, the warm up plays an integral part in making sure we are able to deliver progression in Stability, Mobility and Strength the cornerstones of all movement. 

The warm up is what safely transitions a participant from a rested state to an active state with all systems being primed, ready to activate as required once we begin to introduce exercises focussed on stability, mobility and strength. The goal of stability/mobility is to develop postural stability without compromising mobility at any point. Essentially parts of the body that should be stable are stable, and the parts of the body that move should move correctly which leads to postural stability. Once we have that stability, we can start teach someone how to move their body. Once we have someone with good stability mechanisms and moving with the right amount of mobility we can begin to focus on developing strength. 

Why is stability important and why do we place it second in our programming?

Because of Pilates core driven principle we focus on stability before all else to ensure that movement is performed from a strong – stable – foundation that protects the spine and develops postural and joint stability. Ensuring participant safety throughout more complex and loaded movements later in the program.

We can see immediately that our first principal ‘control’ is the product of having good stability from which movement occurs and immediately makes sense as to why we emphasise stability early in our programming. All joints demonstrate varying levels of stability and mobility but tend to favour one over the other – depending on their role in the body. We program to improve stability from the core first for example developing a stable Lumbar spine and then the key joints that favour stability, knees, scapula, elbows and then look at improving movement by mobilising joints that are predisposed to being mobility. For example, ankles, hips, thoracic spine are shoulders all favour mobility over stability.

An example of this in motion is the chest lift or hundred preparation, which concentrates on the correct recruitment of abdominal muscles to improve thoracic mobility (moving into flexion) while focussing on stabilising the lumbar through lumbar-pelvic control.

What does Stability mean?

There are two components of stability that we focus on challenging with effective programming to improve our control of movements.

  1. Core Stability: Core stability can be defined as the ability to create extremity movement without compensatory movements of the spine or pelvis.

  2. Joint Stability: Is defined as the ability to maintain or control joint movement or position, achieved by the coordinating actions of surrounding tissues and the neuromuscular system.

In essence, core stability is much more dependent on the abdominal muscles and those of the posterior chain, while joint stability relies on the surrounding muscular tone, tendons, ligaments and the surrounding tissue of the joint.

What does good stability achieve?

Good stability in programming provides the foundation for better movement throughout the repertoire and becomes the bedrock from which we can deliver strength improvements later on in the program. Good stability provides better posture, reducing things like low back pain. It improves our balance and agility which can minimise things like falls and improve our reaction time, and can help reduce asymmetries by identifying underlying instability. 

Without stability, we jeopardise the time we spend emphasising mobility and we only risk injury or faulty patterning when we look to add load as we venture into strength training. It is the foundation from which we protect, move and grow from and, if programmed properly will ensure more connected, stable movement for every participant resulting in more rapid progression and stronger, more functional movement.

How much emphasis/time do we place on it?

The amount of time you spend on stability will depend on your objective for the program, which should be entirely dependant upon the individual(s) you are programming for. For instance if you have a newer individual with little to no stability you would spend a larger portion of the program dedicated to improving their core and joint stability. 

As a general rule of thumb with a healthy individual(s) who you have programmed a holistic workout for you should focus 10 – 15 minutes on stabilisation to prepare for the mobility phase of the program.

How does it integrate with warm up, mobility, strength and warm down?

Much like the warm up is the precursor to stability. Stability sets the foundation from which we then work on improving ROM and generally creating better movement through mobility. Without good stability there is always a risk of moving joints into hyperextension with any mobility training and therefore increasing the risk of injuring the joint itself or the tendons and ligaments around it supposed to be stabilising the joint.

Why is mobility important and why does it sit third in programming?

Mobility is quite often the forgotten element of programming, with so much emphasis placed on fitness and strength it is regularly overlooked and often under-utilised. Without mobility, time spent training strength and stability is far less beneficial. The term functional fitness refers to our ability to take strength, stability and fitness and apply them to real world movement. Mobility is the key to translating these elements into functional fitness by training individuals to move through their full range of motion. 

It sits as the third element in our programming primarily because you can not safely take a joint through its entire ROM if it is not properly lubricated (warmed up) and without stability as we extend our ROM we risk hyperextension without sound stabilising mechanics. Functionally we practice controlled, core driven movement so even when accessing our full ROM we want to achieve this from a stable, active core.

It sits as the third element in our programming primarily because you can not safely take a joint through its entire range of movement (ROM) if it is not properly lubricated (warmed up) and without stability as we extend our ROM we risk hyperextension without sound stabilising mechanisms activating. Functionally we practice controlled, core driven movement so even when accessing our full ROM we want to achieve this from a stable, active core.

What does mobility mean?

Not to be confused with flexibility which is simply the length of the muscle. Mobility is the controlled voluntary movement through its entire functional range of motion. Mobility training is the process in which you work to improve mobility in all or a single joint. Reducing the potential of injuries allows for the full benefits of exercise by moving limbs through their respective full range of motion.

Mobility means better movement, whether it be increasing the range of motion at a joint improving the mobility of a complex, like the shoulder girdle or simply unlocking tight hip flexors to allow for a better squat position. Mobility is the ability to move with ease, in the right way at the right time.

What will good mobility programming achieve?

Through day to day activities, injuries we may have sustained, even regular exercise, or sport. Our joints range of motion can decrease from the regular impact and repetitive motions. This results in what is known as a ‘compromised joint’. Meaning your joint can be vulnerable.  To protect against this vulnerability your body will make compensations around that joint and even other places in the body, which often increase the likelihood of injury occurring. A compromised joint can even cause pain in unrelated areas, referred pain. Mobility training stimulates and circulates synovial fluid around the body and lubricates the joints. Joints do not receive direct blood supply therefore they do not receive nourishment. When you stimulate and circulate synovial fluid you increase the turnover rate of the fluid in the joint, which provides nourishment as well as removes waste in the joint. This is why movement promotes movement and a lack of movement results in stiff, sore joints and impaired mobility.

How much emphasis/time do we place on it?

The time you spend on mobility will always depend on the objective of the program and the individual(s) current stability and mobility. We focus on dynamic mobility i.e moving into and out of full ROM and stretching to promote lasting improvement in mobility but we also use techniques like foam rolling which have a mobilising effect foam rolling works at a fascial level breaking up adhesions around the muscles, the tighter the muscles are that surround a joint the less mobile they will be, so foam rolling is a way to help increase joint mobility. 

A typical program should contain anywhere from 10-25 minutes of mobility biased repertoire to ensure that the correct movement can be achieved safely before adding load.

How does it integrate with warm up, stability, strength and warm down?

Stability is critically important to have before and after mobility, it reduces the potential of moving a joint through a ROM that it is not properly equipped for, which mitigates the risk of injury. It also ensures that as we progressively challenge individual(s) ROM we are staying connected with and moving from our core. But without mobility stability would not mean much more than being able to hold a good posture or a decent amount of load in a static position. 

Mobility is the link between good posture and alignment and true strength. It provides functional and fluid strength by allowing the body to move to its maximum ROM unimpeded. When we add load to our movement and increase the load we can effectively endure at our maximum ROM we have developed true strength and provided the body with what is known as integrated fitness. The individual is now 

  1. Stable
  2. Mobile
  3. Strong 

 

The last and most important part of programming.

Strength training or load is incredibly important for every-body. It builds resilience, improves bone density, reduces pain, improves posture and has a positive effect on almost all of our systems including cardiovascular health. 

Strength training can be equally dangerous if done incorrectly and can result in regression of movement or injury if we don’t take a holistic approach to programming.

Once the body is sufficiently warmed up and we have established correct alignment, through stability mechanisms we ensure that we are able to maintain that same stability and movement throughout the full ROM of each joint, mobility. If both good stability and full mobility can be achieved by the individual(s) then we can safely start loading the body. It would be unwise to overload a compromised joint in the same way we wouldn’t perform full range movements without stability of the core and joints.

What does it mean?

The strength phase of any program is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. Resistance can come from any exercise that causes the muscles to contract against an external resistance the goal of which is an increase in strength, power, hypertrophy, and/or endurance.

When focussing on the strength element of a program it should be understood that each specific target strength, power, hypertrophy and endurance are the result of different types of resistance and are characterised differently. 

Muscular endurance  – Muscular endurance refers to the muscles ability to maintain load for an extended period of time. This can be demonstrated or achieved through pace, repetitions & sets or the duration of the exercise. 

Muscular power – Muscular power refers to the muscles ability to lift or perform a certain movement under increasing load. Muscular power is typically improved through less repetitions with increased load.

Muscular Hypertrophy – Hypertrophy typically refers to the size of the muscle bulk and the strength and power combined. We focus minimally on hypertrophy training as it is more aesthetic and less functional when compared to the other 3. Hypertrophy training typically comes from increased training volume (more sets and reps) while slightly decreasing the intensity.

Muscular Strength – Typically refers to replacing body fat with lean muscle mass, it also refers to the muscles ability to support our skeletal system and often generates improved bone density as a result of this type of training. For muscular strength, you reduce the number of reps in a set while increasing the intensity

What will good strength programming achieve?

In Pilates a good strength based program should include repertoire that will improve core strength both the outer core muscles as well as the deep stabilisers that support the pelvis, abdomen and back. Endurance is one of the key components of Pilates so core and abdominal endurance should be a goal of each program. By creating core strength and endurance we allow natural movement of our joints and limbs which allows us to bias other areas of the body to develop functional strength.

 

By programming safe increases in load and or volume individual(s) should develop longer leaner muscle mass and reduce body fat, together with an increase in power and endurance. All while increasing bone density and reducing the symptoms of conditions like neck and back pain, cardiovascular disease.  An increased metabolism results in easier weight management.

Strength training is the most powerful tool for change that we have as it relates to most individuals we will program for and as such needs to be the focus of progression within your programming.

By programming safe increases in load and or volume individual(s) should develop longer leaner muscle mass and reduce body fat, together with an increase in power and endurance. All while increasing bone density and reducing the symptoms of conditions like neck and back pain, cardiovascular disease.  An increased metabolism results in easier weight management.

Strength training is the most powerful tool for change that we have as it relates to most individuals we will program for and as such needs to be the focus of progression within your programming.

How much emphasis/time do we place on it?

Strength training unlike other elements is far more dependent on the individual(s) ability on any given day. It will be far more influenced by lifestyle factors, such as the day or week’s cumulative load and on their ability to maintain good stability and correct movement.

Programming for strength training should always involve a goal but you should allow a certain amount of flexibility around that goal depending on how the individual(s) is performing. For example if your goal is for the individual to perform 3 sets of 10 reps but they are unable to maintain the correct alignment by the end of set 2 continuing with set 3 would only serve to ingrain incorrect patterns under load and expose them to a greater risk of injury. 

Typically we program for 10-25 minutes of strength, ideally we spend as long as we can until the individual(s) reaches fatigue.

How does it integrate with warm up, stability, mobility and warm down?

As discussed previously, stability, mobility and strength have a defined relationship; a holistic approach to programming takes each of these elements and stitches them together for maximum benefit. It allows us to deliver functional or integrated fitness and importantly is the key to delivering progression, which is the primary reason individual(s) come to see a professional. In some way shape or form they want to see improvement. It is your responsibility to not only deliver it but deliver it in the safest most efficient way possible.

Why do we program a challenge element and why is it after everything else?

Often referred to as the program focus or challenge this element is arguably one of the most important elements to consider when programming, and despite the fact it is fifth it should be the first element considered. 

Our challenge should include exercises that centre around the primary objective of the program. For example; if programming for an individual whose goal is to improve their balance, the challenge would be the peak exercises that we need to see them perform to improve their balance and then progress them. 

By taking into consideration their previous programs and current ability we can make an informed decision about what they should be capable of achieving and how you will test their ability to demonstrate that. In the case of the individual above it might be standing on 1 leg for 10 seconds without needing any assistance or if they are more advanced it may be standing on one leg with on a bosu ball while doing a roll down. 

The reason it lies after everything else is because it should challenge or involve all of the other systems, stability, mobility and strength and therefore each of those systems when called upon needs to be ready and capable. This is the reason it should also be considered first when programming as it is easier to reverse engineer our exercise choices when we have a defined movement challenge or goal in mind.

What does it mean?

Put simply it means progression. By constantly programming around a challenge or focus we are encouraging the individual to achieve something they haven’t done before. At first this will be small challenges until their confidence and your confidence builds. As they develop greater body awareness and confidence they will feel more comfortable reaching for bigger challenges. As your understanding and knowledge of their capabilities improves you will develop more confidence in the level of challenge that you can ask of them.

What does good challenge programming achieve?

The challenge element of a program helps to encourage individual(s) to continue with their practice by showing them first hand the progress they are making. 

 

As an instructor the challenge helps you to make informed decisions around the next program you will write for the individual. It is easy to identify weaknesses and add or remove exercises that are either needed or not in future programs. You can use the challenge as a bit of a litmus test to see how far individual(s) have progressed as well as what their timeline for progression looks like. All of this will feed into your decision making process for future programs. 

How much emphasis/time should we place on it?

While the challenge is the central focus of a program we typically spend very little time on the element itself. The rest of the workout builds up to this point in much the same way that a 100m sprinter might spend 2-3 hours preparing for a 10 second race. We prepare the mind and body for typically 5 minutes or 1-3 exercise in the challenge. 

We do this because 

  1. We want to know that when we challenge them they are warm
  2. We want to know that they are stable
  3. We want to have seen them move through the full ROM
  4. We want to have tested their strength and endurance to make sure they are up for the challenge
  5. We want them to succeed

How does it integrate with stability and mobility?

The challenge element of programming is much less about integration with stability, mobility and strength and more about testing the integration of the individuals stability, mobility and strength systems because the challenge should have been deconstructed into a selection of repertoire that breaks down the individual stability, mobility and strength requirements of the movement or series so that each was isolated and worked on to build up to a more complex or challenging movement involving all three elements. 

Why is it last?

The temptation can be to either not program a warm down or to place a simple non specific sequence or exercise in its place to ‘tick’ that box. The warm down provides a very specific extremely useful element to your programming and can be the difference between a good and a great program.. 

 

For individuals it is an opportunity to mentally unwind and begin to relax, it’s also a great way for them to appreciate just how much they’ve accomplished with the program so far and how good they feel for taking the time and making the effort to complete the program. 

 

As an instructor, we use it last to purposefully slow the heart rate and breath all the way back down to its normal rhythm and we begin to focus on promoting blood flow to the areas targeted throughout the program by adding in gentle movement and lasting stretches to the areas covered. This ensures we promote blood flow to the areas of the body worked and aid the repair and recovery process as immediately as possible. Any program is only as effective as the recovery  done after it and the warm down is critical in starting that recovery phase the right way.

What do we mean when talking about programming a warm down

The goal of the warm down is to slowly reduce the intensity of exercise to restore both heart rate and breathing to their normal rhythm and return the body, muscles, tendons, ligaments back to a relaxed state. We can achieve that through two primary ways. Actively or passively;

  • Active recovery – refers to warming the body down through movement and ROM, such as a kneeling lunge or roll – down. Load and pace will gradually decrease while movement and end of range should not.
  • Passive recovery – refers to releasing the body in a passive or static state e.g stretching. Holding your body in a stretch for an extended period of time, and challenging the elasticity of the muscle group you are stretching is a good example of passive recovery. Other techniques might include SMR, foam rolling or soft tissue work or more advanced techniques like tens therapy, cryotherapy or percussion therapies.

What does an effective warm down achieve

If done correctly it should leave the individual feeling like they are on a high, with a natural sense of accomplishment having successfully finished their program. The movements, passive and active, should allow the individual to feel the changes in their body. Lighter on their feet, taller, stronger, more mobile. 

Additionally it should have helped kick start the body’s natural recovery process. Pushing fresh blood to the muscles, tendons and ligaments to help with the repair phase being undertaken internally.

How much emphasis/time should we place on it?

Typically the warm down should roughly match the duration you spent on a warm up. If you’re programming to a set time length you will find that you may need to tweak the warm down according to how long you have remaining. Anywhere from 4-10 minutes for an hour program is generally sufficient.

Defining the Programming Goal

Starting with the who...

When designing any program there are certain considerations as well as principles that should be relied upon to consistently create an effective and efficient program. While there are many aspects to consider for every new individual or group there is a logical order we can use to design the right program at the right time for the right individual(s).

This section looks deeper into how we apply Pilates’ guiding principles and effective programming techniques to the individual(s). 

The most important thing to remember when programming for a class, small group or individual is that it needs to be specific to the individual(s) and their needs. By removing your own preferences and beliefs and focussing on the body or bodies you are programming for and their physiological and psychological needs you will achieve a far more relevant and effective program. Here are 4 primary considerations when programming for specificity;

Everybody has a different level of competence when it comes to any movement and Pilates is no different. Creating an effective program relies on understanding the ability as well as inability of the body or bodies you are programming for. 

We use an initial assessment or movement screening to find each individual’s level of competence and ability and then set this as their ‘baseline’. Once a baseline is established you can then develop a goal with the individual(s) to work towards in their future program(s)

An effective program seeks to cater the movements, volume and intensity of the session to the individual(s) while providing a level of challenge that ensures progression in the participants abilities and competence. It is always a balancing act as often to achieve progression individuals need to achieve a movement or a sequence that is new or foreign to them and there will always be a level of apprehension when introducing something new or challenging. You should create a program that makes the individual(s) confident in their own ability to challenge themselves enough to find progression.

Each individual’s experience should guide your programming decisions. You need to consider what experience if any they have had with Pilates to this point as it will play a vital role in what to include or exclude from your program;

  • What style have they previously been exposed to, contemporary or classical. Slower more technical classes or faster paced less technical classes
  • What repertoire they have been exposed to previously, are they experienced in a variety of movements or have they only done a limited amount of the repertoire over and over again.
  • What apparatus or equipment do they have experience with. You may choose to avoid the barrel in their first session if they have never seen one before for example.

Experience is a very specific element as it is only relevant to the individual and can not be taken on face value. Someone with 10 years of Pilates experience might present as an absolute novice on the reformer due to the fact all of their previous experience had been mat. Qualifying their experience with plenty of follow up questions and during their initial consult or movement screening will give you the best idea of how to weight that experience in your programming. 

An individual’s history will have the most significant impact on the program that you deliver, much like experience, history needs to be qualified to build a more comprehensive picture for how best to program in relation to it. Historical factors to consider include; 

 

  1. Injuries or Pain
  2. Special conditions
  3. Surgeries or Rehabilitation
  4. Family history
  5. Pregnancy

 

Injuries or Pain

Pilates is commonly used as an effective pain management and rehabilitation tool so you will often have individuals requiring specific programming to manage an injury or assist in reducing their pain. Some injuries or pain make it challenging to program while others can make it interesting and even fun. You will first need to identify whether the pain or injury the individual is suffering from is within the scope of your knowledge. As long as you have the required knowledge and they have the consent of their health professional you are safe to begin working with them. 

The goal of any program is to improve the individual’s movement. With pain and injuries, reducing the symptoms of either the individual’s pain or injury will significantly improve the likelihood of being able to deliver improved movement through the program. Your goal therefore should be improvement or reduction in pain or injury and then movement.

Family history 

Family history is important for understanding predispositions or susceptibility to movements, volume or intensity. For example if someone has a family history of cardiovascular disease you would want to know the extent so that you can factor it into your programming decisions and monitor accordingly. 

Always qualify any relevant family history evidence if it is relevant. Follow up questions should be asked to understand whether they have been tested for any known family conditions and who in their family has had it, to understand how close the last known case was to the client. 

There are three critical goals to understand when programming. The first is the goal of Pilates as a method. The second is the goal of the individual(s) and the third is the goal of the individual program. 

1) Pilates goal

As discussed earlier, every Pilates program should aim to challenge the 6 pillars

  1. Control
  2. Precision
  3. Centreing 
  4. Concentration
  5. Breath
  6. Flow 

 

Beyond the six pillars though Pilates is about delivering, flexibility, control, strength, and endurance in the entire body. Each program is designed to deliver a holistic or integrated full body workout. This means challenging the whole body and not individual muscle groups or parts. While we can bias certain muscles to achieve specificity or correct imbalances the focus is on the body as a whole and not isolating parts. By programming movements in all 3 planes of motion together with challenging stability through specific exercises and movement. Mobility through increased ROM and strength through load and volume we achieve the goal of Pilates.  

2) The individual(s) goal

Understanding an individual’s goal is the key to longevity in your relationship with any client, and programming sessions that help them achieve a successful outcome . It will help align the individuals expectations with your programming expectations, increasing the likelihood of both being attained . 

Having a clear goal you are both operating towards will help with progression. Always set realistic expectations based on your initial consult or movement screening and their needs together with their desired outcome. An individual with no Pilates experience who has been sedentary for 5+ years will not achieve a teaser, for example, in their first session. It is up to you to communicate the timeline that you will program for and both work towards. Once you have understood an individual’s goal and set a timeline you can work backwards to create individual program goals.

3) Individual program goal

Equally as important as your macro goal is having a goal for each program commonly referred to as micro goals, this allows us to program specifically for progression and measure improvements, both session to session and over time. By  underpinning each program with a specific goal you will tailor exercises in each program designed to set the individual up to succeed at the program goal. 

As each program should evolve from the next and carry its own specific goal there will be a natural increase in the difficulty. With efficient and effective programming and time you should ultimately succeed at achieving the individual’s end goal.

Your Scope

Registered Exercise Professionals are qualified to plan and deliver exercise for low and moderate risk clientele based on the guidelines defined in the Adult Pre-exercise Screening System (APSS) document.

Registered Exercise Professionals may work with higher risk clientele (whose conditions are stabilised and managed) after making a written referral to and receiving documented guidance on the exercise program from the clients’ treating medical and/or allied health practitioner.

Registered Exercise Professionals should refer to the nationally endorsed APSS to stratify client risk and determine appropriate exercise intensity for physical activities based on the client’s risk classification.

Phases

Programming using  phases allows you to create a program that is both integrated and a natural evolution of the previous program, ensuring that you create the best chance of progression for each member. Phases ensure you achieve a holistic workout every program.

There are 2 significant objectives. The first and most important is to ensure that we adequately prepare the body and mind to move. We do this by moving in all 3 planes of motion developing proprioception and slowly waking up neural, muscular & skeletal systems. The second objective is preparing the body for the specifics of the program i.e ensuring the intensity matches the intensity of the program as well as including the necessary movements considering the exercises to be included in the program and the goal.

Exercises in phase 1 should be precise and remain core driven, limiting excessive flexion or extension until the body is warm and each system is more integrated

Is about developing strong foundations. The intention is to create good alignment supported by stable joints and controlled movement. Begin working deep stabilisers and the skeletal system to perform safely and efficiently.

In this phase the focus shifts from warm up to stability. Adding more complex and challenging movements that demand more from the skeletal system, muscular and neural system to maintain good stability and move with control throughout the phase. 

The intention of phase 3 is to maintain stability throughout the phase while adding challenge by increasing ROM, complexity of exercises and more compound movements.

Requires focus to understand your range while trying to gradually improve it while maintaining the same stability at the end of range as you have during your strongest position.  

Is all about increasing accessible range as well as movement and flexibility. Challenge in phase 4 comes from extending range or mastering a new movement.

The focus is on creating good foundational movements as well as good ROM. In all planes of motion facing any movement.

Is about developing strength through variety of exercise, load, intensity and repetition challenging control and precision by adding load, endurance, instability and complexity while integrating the entire muscular system

Functional strength is the combination of good mobility coupled with strength and phase 5 should develop exactly that. Challenging strength and endurance through both repetition and load is the focal point of this phase.

Is the goal of the program and is what the program should be building toward throughout. 

Every program needs a clear objective which it is built around. Phase 6 is your objective exercise or sequence. It needs to challenge while remaining achievable in order to gain progression. 

Warm-down and reflect. Ensuring the maximum benefits of the session can be absorbed.

An effective safe warm-down is critical to delivering maximum benefit from the program. Slowly decreasing load and intensity while maintaining full ROM is the focus of every warm-down. The body and mind should feel more connected and energised.

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