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

Coming Soon...

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