Beginner / Intermediate Sessions
Beginner - Intermediate Pilates Video 001
Exercises
- Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
- Standing side bending
- Standing one leg balance and spinal rotation
- Squats
- Roll downs
- Pilates push ups with roll down
- Swan Dive
- Side lying circles and side kick forward and back
- The one hundred
- Scissors
- Side lying circles and side kick forward and back
- Stretch and release
Beginner - Intermediate Pilates Video 002
Exercises
- Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
- Sway forward back to heel lifts balance work
- Standing side bending including hip movement
- Standing one leg balance and spinal rotation
- Roll down
- 4 point kneeling swimming and holds, stability work
- Single to double leg kick
- Swan dive
- One Hundred
- One leg/hip circle both sides
- Scissors
- Stretch & Release
Beginner - Intermediate Pilates Video 003
Exercises
- Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
- Standing side bending
- Hip Hinge to Squat
- Wide leg squats
- Roll down
- Swan Dive
- Chest opener (use block or cushion)
- Side bend or alternative – double leg lift
- One Hundred prep and full one hundred
- Shoulder bridges
- Side bend or alternative – double leg lift
- Chest opener (use block or cushion)
- Stretch and release including Mermaid
Beginner - Intermediate Pilates Video 004
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Sway in to heel lifts and balance work
- 8 Point hips mobility
Standing one leg balance and rotation with chest opener (archer) - Roll down
- Leg pull prone (plank)
- Prone swimming
- Side lying leg lifts and side kick
- One Hundred
- Stretch and release
Beginner - Intermediate Pilates Video 005
Exercises
- Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
- Standing side bending
- Standing one leg balance and rotation with chest opener (archer)
- Roll down
- Prone Swimming
- Leg Pull Prone (plank)
- Side lying leg lifts in to circles
- Shoulder Bridges
- Side lying leg lifts in to circles
- Stretch and release
Beginner - Intermediate Pilates Video 006
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Sway in to heel lifts and balance work with holds
- Standing side bends
- Standing one leg balance and rotation with chest opener (archer)
- Hip hinge to squat
- Roll down
- Leg pull prone (plank)
- Single leg kick to double
- Clam to adductor leg lifts
- Single leg stretch to double leg stretch
- Clam to adductor leg lifts
- Stretch and release
Beginner - Intermediate Pilates Video 007
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Neck mobility
- Side bending
- One leg balance work in to hip hinge and lunges
- Roll down
- Spine twist (May need cushion or block)
- The Saw
- Pilates Push Up
- Clam to hip circles
- One leg stretch to criss-cross
- Clam to hip circles
- Dart/Arrow (shoulder squeeze and spinal extension)
Beginner - Intermediate Pilates Video 008
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Standing Side bends
- Standing one leg balance and focused rotation
- Roll down to Leg Pull Prone (plank)
- Prone Swimming
- Side lying leg lifts
- Single leg stretch to increased tempo
- Side lying leg lifts
- Stretch and release
Beginner - Intermediate Pilates Video 009
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- 8 Point hips
- One leg balance in to lunges
- Roll Down
- Spine Twist (may want block/cushion)
- Dart/Arrow
- Side Bend (Side lying double leg lift alternative)
- One Leg Circle
- Side Bend (Side lying double leg lift alternative)
- Roll Up
- Stretch and release
Intermediate Pilates Video 010
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Standing Side bends including hips
- Standing one leg balance and focused rotation
- Squats
- Pilates Push up including roll down/up
- Swan Dive including higher lifts
- Side lying circles in to side kick
- Static abs – core engagement in to One Hundred
- Side lying circles in to side kick
- Supine twists various levels
- Stretch and release
Intermediate Pilates Video 011
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Sway to heel lift and hold
- Standing one leg balance and focused rotation with chest opener (archer)
- Roll down
- Leg Pull Prone (Plank) with roll down/back up in between
- Prone Swimming
- Side lying lift lowers to side kick
- Scissors/toe taps
- Side lying lift lowers to side kick
- Hip release and stretch
Intermediate Pilates Video 012
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Sway in to heel lifts and balance work
- Standing Side bends including hips
- Standing one leg balance and focused rotation
- Hip hinge in to lunges
- Roll down
- 4 point swimming in to Bird Dog
- Single to double leg kick
- Swan Dive
- Static abs core engagement
- One Hundred
- Scissors toe taps
- Stretch and release
Intermediate Pilates Video 013
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Standing Side bends
- One leg balance work (no lunges)
- Roll Down
- Pilates push up including roll down/up
- Spine Twist
- The Saw
- Dart/Arrow Shoulder squeezes
- Side lying clam to hip circles x 2
- Static abs – core engagement
- Criss-cross table top only
- Stretch and release
Intermediate Pilates Video 014
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Standing Side bends including hips
- Standing one leg balance and focused rotation with chest opener (archer)
- Roll down
- 4 point swimming including holds
- Single to double leg stretch
- Swan Dive
- Thread the needle
- One hundred prep including knee folds and abdominal curls
- One Hundred
- One leg circle
- Scissors toe taps
- Roll up
- Stretch and release
Intermediate Pilates Video 015
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Neck Mobility
- Side bend in to standing mermaid with hip movement
- Hip hinge in to squats
- Squat variations and holds
- Roll down to Swan Dive
- Chest opener (cushion or block)
- Side bends (double leg lift alternative)
- Shoulder Bridges
- Shoulder Bridge higher tempo and including abdominal curl up
- One Hundred prep to One Hundred
- Side bend (double leg lift alternative)
- Chest Opener (cushion or block)
- Stretch and release inc Mermaid
Intermediate Pilates Video 016
Intermediate Pilates Video 017
Exercises
- Pilates set up including pelvic tilts, breathwork and core engagement
- Standing side bending, to hips moving and sweep arm over
- Single leg balance, spinal rotation repeating same side (Same side archer)
- Roll down to stretch
- Leg Pull Prone and variations (Plank) including side plank
- Prone Swimming
- Cat Cow stretch and variations
- Side Kick lift lowers to double leg etc
- Shoulder Bridge
- One Leg Stretch to increased tempo
- Stretch and release
Intermediate Pilates Video 018
Exercises
- Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
- Standing side bend building to hip movement and arm sweep over
- Standing rotation hands behind head (surrender rotation) on leg option
- Hip hinge to squats (short version)
- Roll downs
- Push ups in to roll down or childs pose (downward dog push up option)
- Swan Dive
- Side lying hip circles in to side kick (forward & back)
- One Hundred prep in to One Hundred
- Scissors (toe taps)
- Other side circles and side kick
- Stretch and release
Intermediate Pilates Video 019
Exercises
- Pilates set-up
- Neck mobility
- Standing side bend to hip push and with arm sweep
- Squats building to heel lift and reach
- Roll down
- Plank variations (Leg Pull Prone)
- Thread the needle
- Diamond press (Swan variation)
- One leg stretch increasing tempo
- One leg circles (hip circles)
- Stretch and release
Intermediate Pilates Video 020
Exercises
- Pilates set up
- Standing side bends inc hips
- Roll down to plank and back up
- 4 Point swimming to holds
- Single leg kick
- Side lying hip circles x 2
- One leg stretch
- Stretch and release
Beginner - Intermediate Pilates Video 021 - Live 15/02/21
Exercises
- Pilates Set-up
- Sway to heel lifts
- Hip hinges to squat variations
- Roll down
- 4 point kneeling swimming with holds
- Clam variations both sides
- One leg stretch to double leg stretch
- The seal (arh arh arh)
- Stretch and release
Beginner - Intermediate Pilates Video 022 - Live 18/03/2021
Exercises
- Pilates set up including core engagement pelvic tilts
- Sway to heel lifts with hold
- Hands on head rotation including 1 leg option
- Hip hinges to lunges
- Roll downs
- 4 point swimming to bird dogs
- Single leg to double leg kick
- Swan Dive
- Cat Cow
- Scissors toe taps to double leg
- One Hundred
- One leg circle (hip circles on back)
- The Seal
Intermediate Pilates Video 023 - Live Monday Evening 22/03/21
Exercises
- Pilates Set-up including pelvic tilts, neutral spine, shoulder circles
- Sway to heel lifts, balance and holds
- Archer one leg spinal rotation
- Roll down 4 point swimming with balance holds
- Glute engagement
- Clam
- One leg stretch to double leg stretch option
- Clam side 2
- Supine leg pull
- The seal
- Stretch and release
Beginner - Intermediate Pilates Video 024 - Live 25/03/2021
Exercises
- Pilates set up including pelvic tilts, core engagement
- Neck Mobility
- Side bends to hips and arm sweep
- One leg balance with hip hinge option
- Roll down
- Push up with roll down, downward dog push up option
- Spine twist (may want a block or cushion) progressing to:
- Saw
- Clam & Bicycle kicks
- One leg stretch progressing to criss-cross
- Roll ups with part way hold
- Stretch and release
Beginner - Intermediate Pilates Video 025 - Live 01/04/21
Exercises
- Pilates set up inc pelvic tilts, shoulder circles and core engagement
- Neck mobility
- 8 Point hips
- Spinal rotation (prayer hands) inc one leg balance
- Heel lifts in to squats
- Roll down
- Plank (with roll back up)
- Swimming prone
- Side kick lift lower and kick forward
- Shoulder bridge
- Scissors top taps to double leg
- Stretch and release
Beginner - Intermediate Pilates Video 026 - Live 15/04/21
Exercises
- Pilates set up inc pelvic tilts and shoulder circles
- Neck mobility
- Side bend bringing in hips and arm sweep
- Hip hinges to squats
- Roll downs with options
- Thread needle
- Push up (no roll down)
- Side kick lift lowers and forward/back
- One leg stretch in to One hundred (minimal to no rest)
- Swan dive
- Pigeon & cat cow
- Teaser options
- Stretch and release
Intermediate Pilates Video 027 - Live 22/04/21
Exercises
- Pilates set up inc pelvic tilts, shoulder rolls, core engagement etc
- Standing side bends hips still
- Standing spine twist with one leg balance options
- Hip hinges to squats (warm up)
- Roll downs to push ups
- Swan dive
- Side circles and kick forward
- Top tap scissors
- One hundred
- Rolling back / Seal / Open leg rocker options
- Shoulder bridge
- Stretch and release
Beginner - Intermediate Pilates Video 028 - Resistance Band Short Session
Exercises
- Pilates Set Up
- Band standing side bend
- Roll down
- Band row
- Thread needle
- Band clam
- Abductor shoulder bridge with band
- Hip & ham stretch with band
- Roll up with band assistance
- Hip flexors stretch
Beginner - Intermediate Pilates Video 029 - Live 290421
Exercises
- Pilates set up inc spinal alignment and core engagement
- Sway to heel lifts
- Standing side bends
- Archer rotation and balance
- Hip hinges to squats
- Roll down
- 4 point swimming
- Glute engagement (squeezes)
- Clam with options
- One leg stretch to double leg stretch
- Stretch and release
Beginner - Intermediate Pilates Video 030 - Live 060521
Exercises
- Pilates set up
- Neck mobility
- Hip circling
- One leg balance into lunges
- Roll downs
- Spine twist (block or cushion may be needed)
- Side bends
- Shoulder bridge to advanced option
- One leg circle
- Roll up holds
- Stretch & release
Beginner - Intermediate Pilates Video 031- 45 Min Session - Live 200521
Exercises
- Pilates Set Up
- Neck mobility
- Standing side bends
- Hip hinge to lunge to high knee
- Roll down
- Push up with roll down
- Diamond press
- Side lying side bend
- The one hundred
- Stretch and release
Beginner - Intermediate Pilates Video 032- 45 Min Session - Live 100621
Exercises
- Pilates set up inc spinal alignment and core engagement
- Sway in to heel lifts
- Standing balance rotation
- Roll down
- Leg pull prone (Plank) with roll down
- Swimming prone
- Shoulder bridge to advanced
- Scissors toe taps
- Stretch & release with rolling like a ball
Beginner - Intermediate Pilates Video 033- 45 Min Session - Live 170621
Exercises
- Pilates set up
- Standing side bends with options
- Hinges to squats
- Roll down
- Swan dive
- Chest opener both sides
- Side bend both sides
- Shoulder bridge
- The one hundred prep to one hundred
- Stretch and release
Beginner - Intermediate Pilates Video 034- 49 Min Session - Live 240621
Exercises
- Pilates set up
- Neck mobility
- Standing side bends with options
- Hinges to squats
- Roll down
- Push up
- Thread needle
- Swan dive
- One leg stretch
- The one hundred
- Stretch and release
Intermediate Pilates Video 035 - Pilates Leg Day
Exercises
- Pilates set up
- Sway to heel lifts
- Hinges to squats
- Hinge to lunges to high knee
- Roll down
- Single leg kick to double leg kick
- Side circles and side kick x 2
- Shoulder bridge
- Stretch
Beginner - Intermediate Pilates Video 036 - Punchy Upper Body Pilates
Exercises
- Pilates set up inc neutral spine and core engagement
- Chest/shoulder opener to spinal rotation
- Roll down to push ups
- Triceps push up
- Dart
Beginner - Intermediate Pilates Video 037- Live 17/09/2021
Exercises
- Pilates set up
- Side bend & sweep
- Standing chest opener
- Roll down
- Plank to side plank option
- Prone swimming
- Side kick lift lower to circles
- Shoulder bridge
- One leg stretch
- Side kick lift lower to circles
- Roll up
- Stretch & release
Sport Specific - Runners Beginner / Intermediate Pilates
Exercises
- Pilates set up
- Standing side bends
- Hinges to squats
- Roll down
- Push up
- 4 point swimming
- Single leg kick
- Side lying circles & kick
- Shoulder bridge
- The one hundred
- Side lying circles & kick
- Stretch & release
Sport Specific - Tennis Players Beginner / Intermediate Pilates
Exercises
- Pilates set up
- Standing side bends
- Standing rotation
- Hinge to lunge to high knee
- Roll down to push up
- Leg pull (plank)
- Swimming prone
- Side lying hip circles to kick x 2
- One leg stretch to double
- Toe taps to scissors
- Stretch & release
Sport Specific -
Golfers beginner
Exercises
- Pilates set up
- Side bend
- Roll down to push ups
- Swan dive
- Clam & internal/external rotation
- Chest opener (block or cushion/pillow needed)
- One leg stretch
- One leg circle
- Chest opener side 2 (block or cushion/pillow needed)
- Clam & internal/external rotation side 2
- Stretch & release
Sport Specific - Weightlifting Spine & Hip Mobiliser & Stretch
(Good for other stuff too!)
Exercises
- Standing side bend
- Squats
- Knee taps in squat
- Roll downs
- Cobra
- Thread needle
- Twisting lunge
- Hip flexors stretch pulses
- Glute stretch pulses
- Supine twists
- Hamstring Stretch
Sport Specific - Runners Intermediate
Exercises
- Set Up & Pelvic Tilts
- Standing Side Bends
- Single Leg Stability & Lunges
- Roll Downs
- Twisting Lunges
- Swan Dive
- Side Lying Side Kick
- One Leg Stretch & Double Leg Stretch
- Stretch & Release
Upper Body & Core Band Workout
Exercises
- Quick Pilates Set-Up
- Draw Sword
- Standing Side Bends
- Roll Down
- Band Spine Twist Row
- Biceps Curl
- Shoulder Press
- Lateral Raise
- Triceps Extension
- The One Hundred Pectoral Fly
- Stretch & Release
Cyclists Pilates Session Beginners / Intermediate
A session “geared” toward the cyclists and great for intermediates but also suitable for beginners.
Getting the spine moving and mobilised, strengthening and stabilising the shoulders, back and core.
Enjoy
Exercises
- Pilates set up
- Standing side bend
- Hinge building to lunge and high knee
- Roll down to cobra
- Childs pose to twisted childs pose
- Thread needle
- Leg pull (plank)
- Dart
- Clam to internal and external hip rotation
- Shoulder bridge
- Hamstring stretch
- Toe taps – scissors
- Rolling like a ball
- Seated cat-cow
- Spine stretch