Tutorials / Beginner Sessions & Stretch

Why I Became an Instructor

Just a little outline of why I left my career of 14 years to do this instead.

Pilates set-up

A demonstration of the Pilates Set Up.

Neutral & Imprint

An explanation of Neutral Spine and Imprint.

Principles of Pilates

The principles of Pilates and how they apply to a session.

Morning Mobility & Stretch Video 001

Exercises

  • Pilates set up & Shoulder Circles
  • Spinal Rotation hands behind head
  • Neck Mobility
  • Hip Hinges
  • Roll Down and Stretch
  • Thread the Needle
  • Spinal Extension
  • Supine Shoulder Rotations
  • Supine Twist
  • Hamstring Stretch
  • Figure 4 Stretch with hip opening
  • Full Body Stretch
  • Hip Flexors Stretch

Beginner Pilates Video 001

Great steady going session if you are a beginner or struggling with injury:

Exercises

  • Pilates set up including pelvic tilts, breathwork and core engagement
  • Standing side bends with options
  • Roll Down
  • Spine Twist (may want block or cushion)
  • Side lying Side Bend with reach x 2
  • Mermaid or side stretch x 2
  • Shoulder Bridge with progressions
  • The One Hundred including prep work
  • Prone Swimming progressions to Superman
  • Stretch and release
    release

Stretch & Mobility 002

35 Min Beginner Session 002

Exercises

  • Pilates set up including pelvic tilts, arm circles and breathing
  • 8 Point hips
  • Hip hinges to squats
  • Roll downs with stretch
  • Hip flexor stretch releasing in to hamstring/calf stretch
  • 90:90 Stretch
  • Pigeon stretch
  • Childs pose to cobra
  • Roll back up tall

Exercises

  • Pilates standing set up inc spinal alignment, shoulder stability and core engagement
  • Standing side bends 
  • Roll downs
  • Swan dive
  • Chest opener (block or cushion needed) both sides
  • Side kick lift and lower both sides
  • One leg stretch 
    Stretch and release

Stretch & Mobility 003

Exercises

  • Pilates set up inc pelvic tilts & shoulder rolls
  • Standing hip flexor and quad stretch
  • Standing hamstring stretch
  • Roll downs
  • Cat cow
  • Mermaid
  • Spine stretch
  • Chest opener (block, pillow or cushion needed)
  • 3 point hip and back stretch
  • Knees to chest
  • Childs pose
  • Roll to standing

Reverse Effects Of Sitting And/Or Driving - Easy Going

Exercises

  • Pilates set up inc pelvic tilts & shoulder rolls
  • Standing side bends
  • Roll downs
  • Thread needle
  • Single leg kick
  • Dart
  • Neck release
  • Figure 4 stretch
  • Knees to chest
  • Kneeling hip flexors stretch

Strength, Mobility & Stretch For Physical Work

Exercises

  • Pilates set up inc pelvic tilts core engagement & shoulder rolls
  • Hip hinges to squats
  • Roll downs
  • The leg pull prone (Plank)
  • Swan dive
  • Cat cow
  • Pigeon stretch
  • Childs pose to cobra
  • Roll back up to standing

Pilates Guy On Demand Intro Tutorial

Exercises

  • Pilates set up inc pelvic tilts core engagement & shoulder rolls
  • Neck mobilisation
  • Standing side bends
  • Roll down
  • Plank
  • Dart
  • Clam
  • Shoulder bridge
  • Hip flexor stretch

Beginner Pilates Session 003 - Live 06/08/21

Exercises

  • Pilates set up inc pelvic tilts core engagement & shoulder rolls
  • Neck mobilisation
  • Standing side bends
  • Hinges to squats
  • Roll down
  • Push up
  • Swan dive
  • Chest opener
  • One leg stretch
  • One leg circle
  • Stretch & release

Exercises

  • Standing Side Bends
  • Roll Downs
  • Thread Needle
  • High Swan
  • Cat Cow
  • Twists
  • Hip Circles

15 Min Evening Stretch

Exercises

  •  Shoulder Circles
  • Quad Stretch
  • Roll Down
  • Pigeon Stretch
  • Spine Stretch
  • Hamstring Stretch
  • Hip (Abductor & Adductor) Stretch
  • Hip Flexor & Abdominal Stretch

Exercises

  • Standing Side Bends
  • Roll Downs
  • Thread Needle
  • High Swan
  • Cat Cow
  • Twists
  • Hip Circles

Unlock Your Hips - Stretch & Mobility

Exercises

  • Wide Squats
  • Standing Pigeon Stretch
  • Hip Flexors Stretch With Options
  • Wide Long Lunge
  • Figure 4 Stretch
  • Hip Opener Pulses
  • Glute Stretch Pulses
  • Seated Adductor Stretch (Butterfly)
  • Pigeon Stretch

Complete Beginner 6 Week Course - Week 1

Following the same 6 exercises over a 6 week course to take you from complete beginner, to performing intermediate exercise levels, increased intensity and an understanding of the basics.

Perform each session twice within 7 days and then progress to the next session.

Exercises

  • Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
  • Standing side bending
  • Standing spinal rotation 
  • Hip hinge to squats
  • Roll downs
  • Pilates push ups with roll down
  • Swan Dive
  • Side kick lift lowers x 2
  • The shoulder bridge
  • The one hundred
  • Stretch and release

Complete Beginner 6 Week Course - Week 2

Following the same 6 exercises over a 6 week course to take you from complete beginner, to performing intermediate exercise levels, increased intensity and an understanding of the basics.

Perform each session twice within 7 days and then progress to the next session.

Exercises

  • Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
  • Standing side bending
  • Standing spinal rotation 
  • Hip hinge to squats
  • Roll downs
  • Pilates push ups with roll down
  • Swan Dive
  • Side kick lift lowers x 2
  • The shoulder bridge
  • The one hundred
  • Stretch and release

Complete Beginner 6 Week Course - Week 3

Following the same 6 exercises over a 6 week course to take you from complete beginner, to performing intermediate exercise levels, increased intensity and an understanding of the basics.

Perform each session twice within 7 days and then progress to the next session.

Exercises

  • Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
  • Standing side bending
  • Standing spinal rotation 
  • Hip hinge to squats
  • Roll downs
  • Pilates push ups with roll down
  • Swan Dive
  • Side kick lift lowers x 2
  • The shoulder bridge
  • The one hundred
  • Stretch and release

Complete Beginner 6 Week Course - Week 4

Following the same 6 exercises over a 6 week course to take you from complete beginner, to performing intermediate exercise levels, increased intensity and an understanding of the basics.

Perform each session twice within 7 days and then progress to the next session.

Exercises

  • Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
  • Standing side bending
  • Standing spinal rotation 
  • Hip hinge to squats
  • Roll downs
  • Pilates push ups with roll down
  • Swan Dive
  • Side kick lift lowers x 2
  • The shoulder bridge
  • The one hundred
  • Stretch and release

Complete Beginner 6 Week Course - Week 5

Following the same 6 exercises over a 6 week course to take you from complete beginner, to performing intermediate exercise levels, increased intensity and an understanding of the basics.

Perform each session twice within 7 days and then progress to the next session.

Exercises

  • Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
  • Standing side bending
  • Standing spinal rotation 
  • Hip hinge to squats
  • Roll downs
  • Pilates push ups with roll down
  • Swan Dive
  • Side kick lift lowers x 2
  • The shoulder bridge
  • The one hundred
  • Stretch and release

Complete Beginner 6 Week Course - Week 6

Following the same 6 exercises over a 6 week course to take you from complete beginner, to performing intermediate exercise levels, increased intensity and an understanding of the basics.

Perform each session twice within 7 days and then progress to the next session.

Exercises

  • Pilates set up including pelvic tilts, shoulder rolls, breathwork and core engagement
  • Standing side bending
  • Standing spinal rotation 
  • Hip hinge to squats
  • Roll downs
  • Pilates push ups with roll down
  • Swan Dive
  • Side kick lift lowers x 2
  • The shoulder bridge
  • The one hundred
  • Stretch and release

Core Tutorial

What is the core, how to use it, and why it’s crucial

What I Do When My Back Pain Flares Up

Exercises

  • Standing QL Stretch
  • Hip Flexors Stretch
  • Breathe Relax To Relieve Tension
  • High Swan To Childs Pose
  • Chest Opener
  • Knees To Chest & Rotate
  • Supine Twists
  • Spine Stretch
  • Seated Cat Cow

Cycling Mobility & Stretch

A 30 Minute Stretch & Mobility Session Specific To Cyclists – Suitable For Beginners

Exercises

  • Neck Stretches
  • Kneeling Quad, Ab & Hip Flexors Stretch
  • Childs Pose
  • Hip Flexor & Back Bend Stretch Alternating With Hamstring Stretch
  • Calf Stretch
  • Cat Cow
  • Wag Tail
  • Cobra To Childs Pose
  • Dart Stretch
  • Figure 4 Stretch
  • Wide Sitting Stretch With Wide Sitting Twist
  • Pigeon Stretch

Runners Stretch

Hitting all the major muscles impacted when running.

This is a stretch session and would be ideal for the keen, or even not so keen runners/joggers/walkers.

5 Min Posture & Breathing Focused Energizer

Sat at your desk for hours, hitting the mid-afternoon slump of energy?

Or perhaps sat in the car for a long journey?

This quick, 5 minute energizer is the ideal way to wake yourself up, get some oxygen pumping around your body, and work on some of the the postural issues caused by sitting.

Coming Soon...

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