This Week's Objective :

1.  Practice Teaching Objective (this week's assignment can be done without a body)  Program goal: 150-175 hours

• Focus on mastering the communication of the Ab Series of 5 ONLY
  
  • Memorize the name & technique of each movement
  • Master communicating the technique with smooth and concise cues with no excess words(example: Pull the knees into the chest, curl the head neck and shoulders up, send the right leg out now switch)
  • Making the movement better with body scan/corrections (example: point the toes, shin bone is parallel to the floor, deepen the abdominals, bring the knee in closer to the chest, curl the chest up higher, shoulders down....)
  • Record yourself speaking the above commands. Listen back and take notice of how often you say "um" or "now I want you to"
  • Do it over and over
  • Meet with fellow apprentices for at least 1-2 hours to put into practice your mastering of the Ab Series of 5.  Take turns teaching it over and over and over again.  

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

• Go to your studio and teach yourself the Beginner Reformer repertoire & the Beginner Mat Repertoire and time yourself doing it.  Do a full session-- don't cut corners. Don't only do a few reps.  Work yourself out. 
• Focus on the precision of your movement.  Take it slow, are your elbows wide? Are your feet flexed? Are you sitting tall? Are you feeling opposition? Is you shin bone parallel to the floor? Put precision into your own body.  Listen to my videos and follow along or do the mat class I taught on Saturday every day this week (posted in the Bonus Materials tab)
• Take a session at your host studio or do one that's in the bonus materials

3.  Observation Objective (Program Goal 25-30 Hours)

• Complete 1- 2 hours of observation 

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

• Watch and re-watch the videos on the Ab Series of 5 so you can internalize the cadence of the voice, cues and body scan

This Week's Objective: 

1.  Practice Teaching Objective  Program goal: 150-175 hours

• Last week you were supposed to MASTER the ab series of 5.  This week will build upon that by adding one movement to the front of the Ab series and one movement to the end of the ab series
  
  • Master Rolling Like a Ball leading INTO the Single Leg Stretch
  • Master Criss Cross INTO Spine Stretch Forward
  • Master communicating the technique with smooth and concise cues with no excess words
  • Making the movement better with body scan/corrections (example: point the toes, make sure the shin bone is parallel to the floor, deepen the abdominals, bring the knee in closer to the chest, curl the chest up higher, shoulders down....)
  • Record yourself speaking the above commands. Listen back and take notice of how often you say "um" or "now I want you to"
  • Do it over and over
  • Meet with fellow apprentices for at least 1-2 hours to put into practice your mastering of the Ab Series of 5.  Take turns teaching it over and over and over again.  
  • Next week we will add Footwork on the Reformer

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

• Teach yourself the Beginner Mat & Beginner Reformer repertoire every day this week and HOLD each and every position for 3 exhalations.  Literally freeze your body in the position and EXHALE.  Then Exhale again.  And then again before moving again.  FEEL what that does to your connection to the movement.
• Take a session at your host studio  

3.  Observation Objective (Program Goal 25-30 Hours)

• Complete at least 2 hours of observation 

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

• Watch and re-watch the videos on Rolling Like a Ball, the Ab Series of 5 and Spine Stretch Forward so you can internalize the cadence of the voice, cues and body scan

This Week's Objective: 

1.  Practice Teaching Objective  Program goal: 150-175 hours

• Last week you were supposed to MASTER the two movements that surround the ab series of 5.  This week will build upon that by adding two more
  
  • Master Single Circle leading INTO Rolling Like A Ball (reminder, use the rollup as your transition) 
  • Master Spine Stretch Forward into Saw
    • Both of this week's movements are wordy.  Practice practice practice your communication to streamline.  Break both of these down into parts so that you can build it up cleanly and precisely.  
  • Find the ways to make these two movements better with body scan/corrections (example: point the toes, keep the hips stable, sit taller, rotate deeper, dive further)
  • Practice prepping or "breaking down" both of these movements (pulses can prep your single let circles and just twisting can prep your saw)
  • Record yourself speaking the above commands. Listen back and take notice of how often you say "um" or "now I want you to"
  • Do it over and over
• Meet with fellow apprentices for at least 1-2 hours to put into practice your mastery of Single Leg Circles through Saw.  Take turns teaching it over and over and over again.  
  • Add a little rhythm and modulation to your voice
• Beginning Reformer Practice
  • This week we look to MASTER teaching Footwork.  
  • Mastery of Footwork means:
    • Using the this as an opportunity to teach about breath patterning 
    • Using it as an opportunity to teach about the muscles in the legs (what is activated when in the toes, vs. arches, versus heels)
  • DO NOT. I repeat DO NOT set the person up and simply count.  Footwork is a valuable teaching opportunity. Use it.  Connect your client to their breath and movement.
  • Smile.  When you teach make sure you smile.  The warmth is transferred to the client and the overall experience

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

• Introducing the Beginner Reformer Repertoire
  • Go to the studio and do the entire Beginner System on every spring load. 
  • Write down what you notice is the difference.  What muscles do you feel are "in charge" depending on the load? Where are you drawing your power from? How about your control? 
• Last week you were supposed do each movement in the Beginner Mat repertoire and HOLD the positions to EXHALE.  Did you?  What did you notice?  Were you able to deepen your abdominal connection with each exhalation? Did it take a movement that started out good and make it exceptional?  If it didn't, then try again this week.  I want you to FEEL the impact a strong breath connection has on the movement.   
• This week, do the Beginner Mat repertoire and once again HOLD each position and work the TECHNIQUE to perfection.  As an example, Single Leg Circles -- make your leg longer into the mat creating a stronger anchor than you had before.  Lengthen the other leg longer to the ceiling finding that extra inch of length behind the knee.  Draw your shoulders away from your ears even more by crawling the arms longer on the mat.  Press the palms firmer into the mat to turn on the triceps.  Move slower in your circle and challenge the opposing hip.  Pull deeper and stronger through the abdominals to move the leg from that connection as opposed to momentum.  
• You feel where I'm going with this?  I want you to feel precision.  Feel it in your own body so that you can look for it in others.  
• Take a session or a class at your host studio  

3.  Observation Objective (Program Goal 25-30 Hours)

• Complete at least 2 hours of observation 

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

• Watch and re-watch the videos on Single Leg Circles and Saw, so you can internalize the cadence of the voice, cues and body scan
• Watch and re-watch the video on a client's first session.  Listen to how I describe what Pilates is, how to breath and weave those two concepts into the entire session.
• Take time this weekend to watch the workshop/muscles of the week that you may not have caught up with yet.    

This Week's Objective: 

1.  Practice Teaching Objective  Program goal: 150-175 hours

• Last week you were supposed to MASTER Single Leg Circles & Saw.  This week we expand on that to include: 
  
  • Mastery of the Roll Up into the Half Roll Down into Single Leg Circles 
    • This means proper cues and ending the movement where the next one starts 
  • Mastery of Swan Prep & Side Kick Series
    
    • Only utilize up th 3 variations of the Side Kick Series.   
  • Find the ways to make these two movements better with body scan/corrections (example: body scan and correct your student's C-curve. Don't let them collapse over their legs.  Shoulders away from the ears.  Ensure the hips are stacked on the Side Kick Series. No top hip falling back or forth into the anterior or posterior plane)
  • Record yourself speaking the above commands. Listen back and take notice of how often you say "um" or "now I want you to"
  • Suggestion: Download an obnoxious Horn sound onto your phone.  When your practice partner says "now I want you to", please honk it.  It will help draw awareness to how often you default to this term as a cruch. 
  • Do it over and over
  • Meet with fellow apprentices for at least 1-2 hours to put into practice the Rollup through Side Kick Series  
  • Moving along in the Beginner Reformer repertoire
    
    • Mastery of the Arm Series & Crunches
      
      • Last week you were supposed to Use Footwork to tell your body about Pilates, the breath and what we are seeking to achieve.  If you didn't get to that last week, please do that this week in addition to mastering the Arm Series. Go back to last week's email for prompts on how to Master
      • Master the technique, anatomy and breath cues for the Arm Series.  Where is the exhale?  Where are the legs? Develop the language of finding the abdominals through arm movement. Are their shoulders down? Are the ribs flared?  Are the ribs closed?
      • Practice the language of the Arm Series

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

• Identifying the Opposition within your own body
  • Watch the Opposition Video in the online course
  • Set yourself up in every Beginner Mat movement and try to IDENTIFY & FEEL  the oppositional forces. 
  • Write them down
• Self-Analysis of the Arm Series
  • Do Arm Series on the Reformer many times taking note of these different nuances:
    • Change the spring load -- what difference to you feel?  What's your sweet spot? 
    • Change from palm facing forward to pinkie facing forward -- does that change engagment?
    • Narrow your arms at the top bringing hands together over the chest versus shoulder difference. What do you feel? 
    • These are things to notice and learn -- there aren't right and wrong answers, it's about building your knowledge of how subtle changes can make big impact
• Continue with your Breath-Abdominal connection
  
  • Continue working on your explanation of the Breath-Abdominal connection and apply it to the Beginner Mat repertoire
• Take a session or a class at your host studio

3.  Observation Objective (Program Goal 25-30 Hours)

• Complete at least 2 hours of observation 
• Listen to how the Teachers cue Arm Series/Breath/Abdominals

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

• Watch and re-watch the videos on the Arm Series Roll up, 1/2 Roll Down, Swan Prep & Side Kick Series, so you can internalize the cadence of the voice, cues and body scan
• If you aren't caught up with the Muscles of the Week, make a goal for yourself to have watched them all by this Friday.  If too much time gets away from you, it's very overwhelming to get caught back up.  

This Week's Objective: 

1.  Practice Teaching Objective  Program goal: 150-175 hours

• Moving along in the Beginner Reformer repertoire
  
  • Mastery of the Hundred, Leg Circles/Frogs & Stomach Massage 
    • Last week you were supposed to master the Arm Series & Crunches.  This week we build on that
      • Take the Arm Series and add some leg variations to it.  For instance - as the arms press down, the legs pull up closer than 90 degrees for lower abdominal connection.  Another option - when doing open/close, you can also open and close the legs like a snow angel.  Play around and see what you come up with
    • Master the technique, anatomy and breath cues for the Hundred, Leg Circles/Frogs & Stomach Massage.  Notice how different they each are in breath, rhythm, and flow.  Where is the exhale?  Where are the legs? What happens when the legs are wide or turned in?  What happens when the elbows bend on the Hundred? What happens when the arms are too high on the Hundred? Change the height of the bar on Stomach Massage - what happens to their spine when the bar is lowered versus in its highest position?
    • Practice the language of the Hundred, Leg Circles/Frogs & Stomach Massage
  • Meet with fellow apprentices for at least 1-2 hours to run through all of Beginner Reformer in your bodies -- work on the order and the body scan
  • Mastery of Teaser Prep & Teaser
    • What movements in Beginner Mat do we leverage to create Teaser Prep & Teaser?  
    • Utilize the mastery you have achieved in those movements to help you develop your communication of Teaser Pre & Teaser

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

• Teach yourself the Beginner Mat repertoire and look for similarities between the Mat movements and the Reformer movements you have learned
  • Example: What Reformer movement mimics the Lower Lift of the Reformer repertoire?
  • What Reformer movement mimics Front Support?
  • We will give you the answer next week
• The assignment above -- also do it in your own body -- not just as the Teacher.  I want you to feel what happens when you make these changes in your own body too -- it will help you communicate and look for the adjustments in the client
• Play a little bit this week.  As mentioned above, add some leg movement to your arm series.  Add some arm movement to your Short Box Round Back - feel it, adjust it, feel it again, adjust it again
• Take a session or a class at your host studio

3.  Observation Objective (Program Goal 25-30 Hours)

• Complete at least 2 hours of observation 

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

• Watch the Hundred, Leg Circle/Frog & Stomach Massage & Teaser videos at least 5 times -- internalize the cues and the body scan

This Week's Objective: 

Beginner evaluation rubric here

Practice Teaching Objective  Program goal: 150-175 hours

• 1.  Practice Teaching Objective  Program goal: 150-175 hours

  • Moving to the Beginner Reformer repertoire
    
    • Mastery of the Short Box Series
      
      • The Short Box Series is my favorite of every series there is.  It covers all planes of motion, draws deeply on oppositional forces, strengthens the breath connection and is the most powerful example of the fundamentals (at least IMHO)
      • Master communicating the technique, anatomy and breath cues for Short Box Series.  How can you get the client to FEEL these movements?  How can you, as the Teacher, make something so small have such big impact?  
      • Do the Short Box Series in your own body till your body shakes
    • Schedule real bodies to give sessions to this week.  Aim for two sessions booked.  Take them through the Beginner Mat and Beginner Reformer repertoire   
• • Introducing Intermediate Mat Repertoire
    • Master Open Leg Rocker & Corkscrew
      • Moving from Spine Stretch Forward - what is the best way to move into Open Leg Rocker? 
      • How is Open Leg Rocker prepped? Master this sequence of balancing on sacrum-->extending one leg-->extending second leg-->extending both legs-->open close legs-->then rock back and forth.  This prep helps reinforce the length of the posterior chain and presents challenge to the core balance
      • How does Open Leg Rocker transition into Corkscrew? 
      • Master the language of landing upright - closing the legs - finding teaser -- melting down - landing legs at 90-degrees and beginning Corkscrew  
      • Prep Corkscrew with the tick tock of the clock
      • What is your eye watching as you teach Corkscrew?
      • After Corkscrew is Saw -- how are you moving your client from Corkscrew and into Saw? 
  • 2.  Self-Practice Objective (Program Goal 50 Hours) 
  • "Play" with Short Box.  Use hand weights.  Use a pole, a magic circle, a ball.  What happens?  What do you feel?  Change where the gaze of the head/eyeline is on each of the Short Box movements are -- what do you notice?  
  • Put these Intermediate Mat movements in your own body with depth and connection
  • Take a session or a class at your host studio

  3.  Observation Objective (Program Goal 25-30 Hours)

  • Complete at 4 more hours of observation and you will be done with your observation

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

  • Watch the Short Box videos at least 5 times -- internalize the cues and the body scan
   

This Week's Objective 

1.  Practice Teaching Objective  Program goal: 150-175 hours

• • Finishing the Beginner Reformer repertoire
    
    • Mastery of Elephant, Knee Stretches, Running & Pelvic Lift
      
      • Elephant is often mis-taught and mis-executed as a downward dog from the yoga world.  But remember that Elephant is very specifically a lift and opening through the posterior of the thoracic spine
      • Similarly, Knee Stretches is one where the flexion position sometimes merges with the extension position if not cued properly. Work on exaggerating these two spinal positions in your own body so that you can feel the difference and then be able to successfully communicate and improve the technique 
      • Running can be considered a "cool down" or a "reorganization of the nervous system".  Use this movement to articulate relaxed shoulders, long neck and steady breathing.
      • Pelvic Lift is a gentle lift (not a shoulder bridge) of the tailbone and an elongation through the lower spine.
      • Master communicating the technique, anatomy and breath cues for Elephant, Knee Stretches, Running & Pelvic Lift.  How can you get the client to FEEL these movements?  How can you, as the Teacher, ensure the body doesn't drift towards down dog? How can you add TOUCH to these movements so that you get better results from your client?  
    • Meet with fellow apprentices for at least 1-2 hours to run through all of Beginner Reformer AND Beginner & Intermediate Mat in your bodies -- work on the order and the body scan 
    • Mastery of Swan, Single Leg Kick & Double Leg Kick
      •  In Swan - why does hand placement matter? Practice adjusting the placement of the hand to reveal different results.  Watch the low back - "dumping" into the low back signals the hands need to move higher up the mat
      • In Single Leg Kick - this is a non-event if the hip points don't lift off the mat -- send your eye to that line and ensure proper positioning to connect with the abs -- eye should also focus on shoulders (not shrugged), spine (not swayed)
      • In Double Leg Kick - don't rush the kick and watch the relaxation of the shoulders/elbows. Neck should not crunch on the left - spend a moment letting the openness happen during rest. Acknowledge the rotation ability of the cervical spine

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

  • See notes above to work on Elephant & Knee Stretches in your own body  
  • Try Pelvic Lift on the heels and again on the toes.  Try it with the legs together in the middle as a variation.  What difference do you feel?
  • Take a session or a class at your host studio

  3.  Observation Objective (Program Goal 25-30 Hours)

  • Observe 2 hours and specifically watch how Elephant and Knee Stretches are cued

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

  • Watch the Elephant, Knee Stretches, Running & Pelvic Lift videos at least 5 times -- internalize the cues and the body scan
   

This Week's Objective 

1.  Practice Teaching Objective  Program goal: 150-175 hours

• • Introducing the Intermediate Reformer repertoire
    
    • Mastery of Short Spine & Coordination 
      
      • Remember that just because Short Spine is first in the order of the Intermediate repertoire does not mean it is the first introduced to a client.  
      • Short spine is their first overhead exercise and its on a moving surface which can make a client feel nervous and out of control the first few times they experience the exercise. 
        
        • The first time a client does Short Spine - we let them "ride the springs".  In other words, we allow the springs to take their legs overhead so that they can feel the physics of the movement first.  Experience the sensation of their legs going overhead while their body slides home thanks to the spring-loaded carriage
        • As they get comfortable with that sensation, we ask them to begin resourcing their own muscles to control the movement and the springs.   
      • Master the language of short spine.  What words will you use to help them understand the initiation and the exit of the movement. How will you slow them down? How will you get them to articulate their spine on the exit? Find your words  
  • Coordination
    
    • Coordination is very much a "non-event" if you don't make the breath connection. Slow, controlled  movements initiated through the breath is the key to connecting the movement to the abdominals
    • This movement is a perfect entrance into sharpening your Pilates Eye.  When you "client" does coordination - are they finding their abdominals or are they moving with momentum? Look for the speed.  Look for the precision.  Look at the abdominals to see if they are firing.  If not...how will you correct them?
    • Meet with fellow apprentices for at least 1-2 hours to run through all of Beginner Reformer AND Beginner & Intermediate Mat in your bodies -- work on the order and the body scan 

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

  • Put Short Spine and Coordination into your body.  Ride the springs, move with momentum. Then pause and try to do it correctly. Breath first.  Move slowly.  Keep legs long and sharp.  Keep breath deep 
  • Take a session or a class at your host studio

  3.  Observation Objective (Program Goal 25-30 Hours)

  • Your observation time can conclude this month

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

  • Watch the Short Spine and Coordination videos at least 5 times -- internalize the cues and the body scan
   

This Week's Objective 

1.  Practice Teaching Objective  Program goal: 150-175 hours

• • Progressing to Intermediate Reformer
    
    • Mastery of the Long Box Series
      • Pulling Straps -- teach the prep for this movement.  Ensure the body has the abdominal connection while laying ON the abdominals
      • Recall the prep we discussed in the seminar -- no straps.  Connecting breath to the arm movement and developing your Pilates eye to hand placement and range of motion
      • Add the straps 
        • Watch the palm/wrist position.  Is pinkie facing the ceiling? 
        • Watch where the arm lands -- are they crossing higher than the box?  If not, ask them to exhale again and see if they can go further
        • Where is the chin pointing?   
      • T- Position
        • Do without straps first -- work arm position, landing at hip height, palm position facing down
        • Add straps and see if those technical refinements can work
      • Backstroke & Teaser
        • Practice on the box on the floor first
        • Practice on the box on the carriage second
        • Add straps
        • Work on your cues and having them on the tip of your tongue -- they don't have the ability to hang out there while you figure it out
  • Working through the Intermediate Mat Repertoire
    • Mastery of Neck Pull, Jackknife, Swimming & Seal
      • Neck Pull: Can be broken down into components and taught over time
        • Identify all the components of Neck Pull.  The objective is spinal fluidity
        • When stacked- the spine is tall and long drawing on the skills developed during Flat Back on the Reformer
        • When we dive - we are truly aiming the crown of the head to the mat -- elbows must remain wide for safety so as not to yank on the neck
        • When we tilt - we draw upon our Flat Back again - ribs closed, spine long, elbows wide
        • When we tuck and roll, we find our articulation
        • When we roll up - we maintain the wide elbow -- that's the challenge!
        • Work on your words, your cues and your honoring of each stage of this movement
      • Jackknife
        • Probably the most challenging of all the movements in the system
        • Plough overhead - jackknife up to a vertical line
        • TOES OVER NOSE - not forehead or mat .  Here lies the challenge
        • Roll down to a 90 degree start
      • Swimming 
        • Excellent movement for the disassociation of the right and left planes
        • Prep this movement 
      • Seal
        • Builds upon Rolling Like a Ball
        • Add a double clap then a triple clap
    •  
    • Meet with fellow apprentices for at least 1-2 hours to run through all of Intermediate Reformer AND Beginner & Intermediate Mat in your bodies -- work on the order, the language and the body scan 
    • Begin teaching real bodies the Beginner System.  Challenge yourself to teach a full 30 + minute session to at least 3 people this week

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

  • Play with these movements in your own body.  Do it "incorrectly" versus correctly so you know the difference to teach it properly 
  • Take a session or a class at your host studio

  3.  Observation Objective (Program Goal 25-30 Hours)

  • Your observation time can conclude this month

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

  • Watch videos on the selected movements for this week