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 (single leg stretch, double leg stretch, scissors, lower lift & criss cross)
  • 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).  You can do this without a body in front of you.  Just say it over and over
  • Once you have the technique clearly communicated, practice layering in body scan cues examples: point the toes, shin bone  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) 

• Do the mat class from this week's seminar every day this week (I will too). 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.  
• 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 and listen specifically to the ab series of 5.  Hear the rhythm and flow of the movements.  Internalize their cues.

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
    • Prep Rolling Like a Ball (RLAB) with balance on the sacrum before movement
    • Begin at the beginning with the hands in the pits of the knees and progress to shins and ultimately to ankles
    • Finish RLAB in a seated position and ask them to articulate their spine toward the Mat
    • Ask them to stop half way and complete three exhales to further connect with the abdominals
    • Finish the journey into the Mat and set up for Single Let Stretch
  • Master Criss Cross INTO Spine Stretch Forward
    • Prep SSF with a plugging and unplugging of the shoulder blades
    • Build on that action by finding the C-Curve of only the upper back
    • Cue the opening of the scapula when stretched forward and the deep connection when stacked back up and plugged back in
  • Continue teaching the entire Ab Series with these two movements added
  • Master communicating the technique with smooth and concise cues with no excess words
  • Making the movement better with body scan/corrections (example: Connect the shoulder blades tighter when plugged in, pull them further apart when unplugged. Flex feet stronger for length through posterior plane.  Pull knees tighter when rolling) 
  • 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 while cooking, cleaning, showering, vacuuming, drivng
  • Meet with fellow apprentices for at least 1-2 hours to put into practice your mastering of the Ab Series of 5 plus RLAB & SSF.  Take turns teaching it over and over and over again.  

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

• Teach yourself the Beginner Mat every day this week with a focus on breath. Take each movement slowly - initiating from the breath. On the second to last repetition, freeze your body in the position and EXHALE.  Then Exhale again.  And then again before moving into the next movement.  FEEL what that deep guttural breathing does to your ab connection and 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

• Continuing to build your Mat repertoire:
  
  • Master Single Circle leading INTO Rolling Like A Ball (reminder, use the rollup as your transition) into your Ab Series of 5
  • 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 leg circles and just twisting can prep your saw)
  • Say it over and over before practicing on your fellow apprentices or closest friends & family
  • 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: 

Please find the Beginner Evaluation Rubric Here

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