EYT Pilates Teacher Training 

This Week's Objective

Week 1 Objective Cadillac:

• Spend the last 10 minutes of your client's session on the Cadillac
• During the 10 minutes, introduce your client to basics of the Rolldown Bar
  • Breathing (either using a Pelvic Lift or Trapeze)
    • Break it down.  Begin with just the upper body
      • Cue the elbows to remain straight and wrists neutral
      • Press towards the hips not to the hips
      • Engage the exhale through the entire press down of the bar -- this is an exercise called Breathing therefore we link the movement to the actual breath
    • Add the lower body
      • Watch neutral hip points -- one hip not higher than the other
      • Goal - body between two panes of glass
      • Exhalation sustained throughout action of the lift/press
  • The Rolldown
    • We learned two types: Active and Passive (Yummy)
    • Begin with Passive and emphasize the slow and precise articulation of the spine.
    • Once action is established, move the the Active or more challenging version.  Active arms throughout the roll up and the roll down
    • Play with tempo of breath.  Demand the movement in a 4 count, 6 count or 8 count to maximize the work and abdominal connection

Week 1 Objective: Chair

• Take last 10 minutes of client session and introduce standing exercises on the Chair
  
  • Leg Press Downs with an emphasis on strength & balance (heavy springs) and with emphasis on control (lighter spring)
    • Forward Facing=Quad work.  Allow them to hold handles or a wall. Progress to arms reaching in front to emphasize balance.  Challenge balance by moving arms up as pedal presses down (double leg stretch)
    • Lateral Facing=Adductor work. Maintain a high and open hip on both legs.  Hold handle with one arm for balance, challenge by moving arms to a T position.  If more challenge can be realized, bring the standing leg to a high heel
    • Cross Mid-Line=Abductor/Glue Medius. Heel remains flat on pedal as pedal rises -- hips must remain square.  Challenge range of motion while maintaining integrity of hips
  • Washer Woman
    • Play with the spring load here.  
    • Feet firmly planted on floor - lift arms up and over imaginary exercise ball to place on pedal.  Move pedal up and down with a straight elbow identifying the abdominal control
    • After 5 reps, stay at the bottom and bend/straighten elbow -- draw attention to the ab connection

Weekly Objective

Week 1 Objective Cadillac:

• Expanding the use of the Rolldown Bar
  
  • Continue integrating Breathing & Rolldown into your sessions but this week add:
    
    • Chest Expansion & Lateral Press Downs
    • Both of these movements are appropriate for most movers.  If your client has a knee replacement, please modify to a standing position
    • In both movements, shoulder placement is critical.  The shoulders draw down and back as the abdominals draw in and up in opposition
    • In both movements, the neck remains stable.  The chin/head should not shift forward in order to press - this is a sign that your student is "muscling" and not using their breath
    • Communicate the importance of this being an abdominal exercise and NOT an arm exercise
  • Introduce the Push-Through Bar
    
    • Begin with the exercise Push-Through
    • Top spring attached and work the prep.  While the student is "prepping" with pulses at half roll down, watch the shoulders -- are they shrugged or drawn down to activate the lats
    • Is the spine in a C-curve and stable as the arms move (this action comes from the abs/breath NOT the arms)
    • Elbows remain straight and wrists neutral
    • Once prep is complete, communicate the steps of the full push-through and add the open/closed rotational stretch at the end

Week 1 Objective: Chair

• Continue working with your client on the Leg Press Downs & Washer Woman while now adding
  
  • Pull Ups Front & Side (Obliques)
  • For flow, integrate the Pull Ups front after Anterior Leg Press Downs
  • Once Leg Press Downs are complete, keep one foot on the pedal pressed to the floor.  Move arms to the far side of the top of the chair and put second foot on the pedal as well
  • Heels together - toes apart, elbows straight, shift body weight over the wrists and LIFT the pedal
  • Once forward Pull ups complete, step off with one foot and make a 1/4 turn for Lateral Leg Press Downs.  Once those are complete, shift to Pull Ups Side (Obliques)
  • Place one hand on other side of the top of the chair, shift body weight over the wrists, hook foot around ankle that's on the pedal and LIFT
  • Watching the legs remain straight (no buckling knees), center of gravity over top of the chair (too far back and the pedal won't lift, too far forward and balance is lost)

Weekly Objective

Week 3 Objective Cadillac:

• Expanding the use of the Rolldown Bar
  
  • Continue integrating Breathing, Rolldown, Chest Expansion & Lateral Press Downs into your sessions but this week add:
    
    • Long Back Stretch & Kneeling Push Ups
    • All four of these movements are done kneeling (or standing if needed) so they flow nicely together.
    • Both of these movements are appropriate for most movers.  If your client has a knee replacement, please modify to a standing position
    • In Long Back Stretch, shoulder placement is critical.  The client's shoulders should not rise as the bar rises.  The chest should stay proud and open all throughout the movement
  • Introduce the Push-Through Bar
    
    • Continue teaching Push-Through but this week add Teaser
    • The top spring is still attached making this a fantastic complement the Push-Through. 
    • Prep this movement- first only lift the torso.  Then add one leg, then the other leg then full Teaser
    • Add the arm pumps at any time -- can be after each repetition or can be a grand finale.  Remember the bar is supposed to land behind the head on the arm pumps
    • Play -- add a ball, magic circle or some leg variations like circles or beats

Week 3 Objective: Chair

• Continue working with your client on the Leg Press Downs, Washer Woman, Pull Ups Front & Side while now adding
  
  • Going Up Front & Mountain Climber Prep
  • Use handles if you have them - if you don't, put the Chair up against a Wall so there is the opportunity to "hold on" to something.
  • Watch the lines! Going up Front should be a GLUTE dominant movement NOT quad.  The alignment is a vertical line up and down the posterior chain to activate the glute.  
  • Mountain Climber prep is where the shift is to the anterior and it becomes a quad based movement

Self Practice:

• Practice flowing the above movements in your own body.  Take pauses.  Breath through the transitions.  Communicate the sequence to yourself as you move so you can find the words and the fluidity
• Now you have a series on each apparatus.  Work these series as a flow.  What should come before or after and how to weave them together
• On the Cadillac -- what Mat movements can you integrate into this Rolldown Bar sequence?  As explained in the seminar -- Kneeling Side Kicks or a Side Plank are perfect -- what else can you do?

Weekly Objective

Week 4 Objective Cadillac:

• Expanding the use of the Rolldown Bar
  
  • Continue integrating Breathing, Rolldown, Chest Expansion & Lateral Press Downs, Long Back Stretch & Kneeling Push Ups into your sessions but this week add:
    
    • Side-Lying Series
      • Side Sit Ups with the Rolldown bar are an extension of Side Sit-Ups on the Reformer so your eye should be trained for the same landmarks: hips square, neck long (not tucked down to chest), elbow wide, not closing and pulling on neck, elongation of side body 
      • Modified Side Plank & Side Kicks - while not part of the standard classical system, we did go over how to use the Rolldown bar to enhance the Side Kick & Side Plank series
  • Expanding the Push-Through Bar
    
    • Continue teaching Push-Through & Teaser but this week add Reverse Push Through
    • The top spring is still attached making this a fantastic complement the Push-Through & Teaser sequence. 
    • Remember the key to a seamless transition is to pull the dar down before spinning around. If you don't - you will end up with the arm too high behind the body
    • If you don't have a body capable of doing this movement yet - prep it with only one arm (the other arm can drape across the chest).  Switch arms
    • Only do 2-3 reps per grip
    • Watch the elbows - make sure they don't hyperextend

Week 4 Objective: Chair

• Continue working with your client on the Leg Press Downs, Washer Woman, Pull Ups Front & Side, Going Up Front & Mountain Climber Prep while now adding
  
  • Going Up Side & Oblique Pull Ups
  • Going Up Side - please remember this is NOT a quad-dominant movement.  The focus here are the AD-ductors drawing together towards the midline. Ensure the midline (va-j-j over the edge of the chair)
    • Side Splits have prepped the body for this movement
  • Flow this movement directly into Oblique or Side Pull Ups
    • Watch knees - don't let them buckle
    • Ensure the hips are square to the side so the oblique is the power muscle

Self Practice:

• Building your sequences: Practice flowing the above movements in your own body.  Take pauses.  Breath through the transitions.  Communicate the sequence to yourself as you move so you can find the words and the fluidity
• In all of the above movements - add some sparkle: holds, pulses, circles, beats, breaths -- whatever makes sense to add a little spice and kick -- put it in your own body and see how it feels before adding it to a client

This Week's Objective: 

Week 5 Objective Cadillac:

• Continue the use of the Rolldown Bar
  
  • Continue integrating Breathing, Rolldown, Chest Expansion & Lateral Press Downs, Long Back Stretch, Kneeling Push Ups  & Side-Lying Series into your sessions but this week add:
    
    • Standing Series
      • Standing Push-Ups, Standing Chest Expansion, Rowing & Squats with the Rolldown bar
      • Rowing & Squats are two movements that are not done kneeling, the rest you mastered last week
      • Squats specifically - watch the angle of the arm - a true bicep curl to a 90 degree angle is critical to movement integrity and optimization
      • Ideal - the tush touches the mat.  Build towards that
  • Expanding the Push-Through Bar
    
    • Continue teaching Push-Through, Teaser & Reverse Push Through but this week add Tower, Shari's Tower & Monkey
    • We have moved from a top spring to a TOP CHAIN and BOTTOM SPRING
    • Please remember the stories shared during the seminar -- without a safety chain, there can be severe accidents that lead to surgery and lawsuits. 
    • These movements must be slow to ensure safety
    • Squareness of the hips are THE HERO of Tower
    • Lift of the chest is THE HERO of Monkey
    • If you don't have a body capable of doing the full movement yet, you can just work the hamstring stretch with the toes on the bar.  Focus is on hips anchoring down into the Mat
    • Only do 2-3 reps per movement
    • Be SAFE
  • Next week we add Leg Springs

Week 4 Objective: Chair

• Continue working with your client on the Leg Press Downs, Washer Woman, Pull Ups Front & Side, Going Up Front, Mountain Climber Prep Going Up Side & Oblique Pull Ups while now adding
  
  • Push Ups
  • Push Ups demand square shoulders and hips
  • The lighter the spring, the more challenging the movement
  • Flow this movement through the center - perhaps adding one or two down dogs or traditional push ups with both hands on the pedal
  • Begin in a kneeling position if the body isn't ready for the ideal form
  •  

Self Practice:

• Building your sequences: Practice flowing the above movements in your own body.  Take pauses.  Breath through the transitions.  Communicate the sequence to yourself as you move so you can find the words and the fluidity
• Film yourself moving through these movements -- where can you add something or tighten up the flow?  I know its cringey but it helps!
• In all of the above movements - add some sparkle: holds, pulses, circles, beats, breaths -- whatever makes sense to add a little spice and kick -- put it in your own body and see how it feels before adding it to a client

This Week's Objective 

Week 6 Objective Cadillac:

1.  Practice Teaching Objective  Program goal: 50-75 hours

• We are working towards a full Tower Class
• Continue integrating the Rolldown bar into your sessions.  Challenge yourself to do all Rolldown exercises in a session and make them flow
• Continue integrating the Push-Through bar into your session.  For clients who are capable, try to utilize as many of the Push-Through bar exercises as possible 
• This week, let's add Leg Springs
  
  • Leg Springs
    
    • Similar to side kick series, your Leg Spring series is limited only by your number of variations
    • This week, take your client through Leg Springs with a minimum of 5 variations -- no props
    • Your client will instinctively use this series as a leg series, you must help them find their abdominals in the movements -- where is the breath?a
    • Only teach Airplane to clients who are capable and have a solid understanding of Short Spine (since it recruits the same initiation muscles)
  • Add the Arc Barrel this week 
    • Integrate the Leg Series on the Arc Barrel:  How do you get your client on the Arc Barrel? Do they have abdominal control as they move their legs? 
    • Practice the language of the Leg Series on both the Tower/Cadillac and the Arc Barrel

Week 6 Objective Chair:

• Continue working with your Chair-ready clients on the movements we've practiced over the past few weeks
• Those who are ready for challenges -- please begin to add some variations
  • Standing Press Downs - Add arm movements or a lifted heel to challenge balance
  • Going up Front: Add a Warrior 3 at the top of the chair to challenge balance and stability
  • Going Up Side: Add leg/pedal pumps to build strength
  • Pull Ups: Add knee tucks at the end (think knee stretches on the Reformer)
• Move to a seated position and work the Spine Stretch Forward movement
  • Subtle press maintaining integrity of the spine will deepen the abdominal connection
  • Do not move spine - complete stablity
  • Practice with both hands in center and then bring both hands to the right corner and then the left corner -- what do they notice? 

2.  Self-Practice Objective (Program Goal 50 Hours) 

• Continue working your sequencing and now integrate Mat exercises both in your Tower and Chair practice

3.  Observation Objective (Program Goal 10-20 Hours) 

4. Self-Study Objective (Program Goal 50 Hours)

• Watch the Leg Series videos (Tower & Barrel) at least 5 times -- internalize the cues and the body scan
• Watch the Spine Stretch Forward videos at least 5 times

This Week's Objective 

Week 7 Objective Cadillac:

1.  Practice Teaching Objective  Program goal: 50-75 hours

• We are working towards a full Tower Class
• Continue integrating the Rolldown bar into your sessions.  Challenge yourself to do all Rolldown exercises in a session and make them flow
• Continue integrating the Push-Through bar into your session.  For clients who are capable, try to utilize as many of the Push-Through bar exercises as possible 
• Continue working on your Leg Spring variations and add the Magic Circle between the ankles
• This week, let's add Arm Springs
  
  • Arm Springs
    
    • While the Arm Series on the Reformer has three main variations: Press Open & Tricep, the Arm Series on the Cadillac/Tower has more potential.  
    • Pelvic Lifts can be added to the arm series
    • Arm springs can be used for the Hundred, Rowing Series, Ab Series, 
    • This week explore the ways in which you can use the Arm Springs in all planes of motion: laying supine, seated, kneeling & standing
  • Add the Arc Barrel this week 
    • Integrate the Arm Series on the Arc Barrel -- use 1lb hand weights if any at all.  Remember to watch the rib cage placement on the Arm Series 

Week 6 Objective Chair:

• Continue working with your Chair-ready clients on the movements we've practiced over the past few weeks
• Move to integrate the Push Up series
  • Watch the squareness of the shoulders
  • Add variation of one leg lifted off the ground 
  • Play with spring load-- lighter is often harder here as this should be an abdominal exercise (despite the name)

2.  Self-Practice Objective (Program Goal 50 Hours) 

• Work on your challenge by putting this in your own body first

3.  Observation Objective (Program Goal 10-20 Hours) 

4. Self-Study Objective (Program Goal 50 Hours)

• Watch the Arm Spring videos (Tower & Barrel) at least 5 times -- internalize the cues and the body scan
• Watch the Push Up  videos at least 5 times

This Week's Objective 

Week 9 Objective Cadillac:

Preparing for your Final Assessment:

Week 9 Objective Chair:

Preparing for your Final Assessment

2.  Self-Practice Objective (Program Goal 50 Hours) 

• Do your own classes.  Feel it in your body.  Where can you be more seamless? Where can you add more Flow? 

This Week's Objective 

Preparing for your Final Exam

While the Cadillac, Chair & Barrels leave room for lots of creativity, for the purposes of your exam we want to see the work that we taught you -- specifically, the Classical system at work. 

Please find the requirements for submission below:

https://docs.google.com/document/d/1k4nKM6_72b9CNFhZskH3IDwoQnNgmHr9/edit?usp=sharing&ouid=102547362670033100208&rtpof=true&sd=true

*If you have only taken one module, please utilize the same rubric to prepare, just use the entire 50 minute video for your single apparatus