General Housekeeping

Student Advisor: Sarah de Guia [email protected]

Admin Support: Gretchen Roberts [email protected]

What a great week we had! Between the meet & greet and the session with Jeannine - I hope you are all feeling the love and positivity that this program seeks to provide.  

This week begins the new format for the weekly emails.  As you know, each Monday an email will arrive in your inbox with all of the information you will need to continue to move forward with your studies and practice.

I promise that:

• Each email will be robust and long but valuable. 
• Every section has a heading so you can easily source the information you seek.  While the headings remain the same every week, the content will change. 
• Every email will be numbered in the subject line so you can track and search your inbox with ease

You promise that:

• You will take the time to read each email through to the end (doesn't all have to be read at once)
• The email will be your first stop when looking for information/links or assignments

This Week's Objective

Week 0 Objective

1.  Update the contact sheet if you want to be able to connect with your fellow apprentices.  Include your social handle so we can all cheer each other on as the semester progresses 

2.  Get ready for your first day of school and buy a notebook that makes you happy and a fresh pen/pencil

3. Keep an eye out in the mail - manuals will be arriving by the end of the week -- and they are so pretty! 

4.  Watch the replay of the meet & greet and the Peace & Plenty workshop if you weren't able to attend live.  We know you'll get something out of it :) 

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) 

• Teach yourself the Beginner Mat repertoire every day this week and 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

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.  

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

• Teach yourself the Beginner Mat 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

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  
• Introducing the Beginner Reformer 
  • Last week you were asked to watch the "first session examples" so that you could see what it is to TEACH.  Help the client understand what we are striving for. Awaken a breath/abdominal/movement connecting that they may never have felt before.  Now we start to execute those skills and we begin with Footwork 
  • Master teaching Footwork.  This means 
    • Setting up Footwork properly in all four foot positions
    • Drawing the client's attention to the breath and how it powers the movement
    • Try to determine the difference between someone who is "riding the springs" and using all leg versus someone who is using their breath/abdominal connection

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 Footwork
  • Do Footwork on the Reformer many times.  Try to deepen your own connection each time.  Slow yourself down.  Speed yourself up.  Identify what muscles engage at each speed.  Identify what muscles engage in each foot position.  
• 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 Footwork/Breath/Abdominals

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

• Watch and re-watch the videos on the 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

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

  • 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
    • 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
  
  
  • 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

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

• Go to the studio and do the entire Beginner Reformer repertoire on EVERY spring load
  
  • Every movement on 4 springs, then 3 springs, then 2 springs then 1
  • Write down what you notice happens
    • What muscles engage or turn off? 
    • Are you using power or control?
    • What adjustments do you need to make in your body to account for the spring load change?
• Find the opposition in each of the movements -- let go of the opposition and see what happens
• 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. Do you hear breath cues as it relates to arm work?  Do you hear abdominal cues as it relates to arm work?

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

• Watch the Arm Series & Crunches & Teaser/Teaser Prep videos at least 5 times -- internalize the cues and the body scan

 This Week's Objective: 

*We will begin adding your newly learned Intermediate exercises next week

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
• 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

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

• 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 & Open Leg Rocker videos at least 5 times -- internalize the cues and the body scan

This Week's Objective: 

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   

  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?  
  • 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 

  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 Open Leg Rocker & Corkscrew 
      • Add these two movements into your Intermediate Mat practice
      • Practice the prep movements for the Open Leg Rocker - one leg at a time.  Second leg.  Two legs & balance.  Experiment with the rocking motion with different hand placements - knee, calf, ankle, sole of the foot 
      • Flow Open Leg Rocker right into Corkscrew - begin with the preps.  Master the language of the corkscrew -- provide the imagery of the clock on the ceiling
    • 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 this weekend's seminar over again 

This Week's Objective 

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

• • Progressing to Intermediate Reformer
    
    • Mastery of Side Sit Ups
      • The set up of this movement is critical to ensuring the hips are in alignment and length is achieved along the side-body
      • Prep the movement with the client's bottom hand on the headrest and the top arm crossed over the chest (proximal)
      • Progress the movement to two arms across the chest
      • If possible, progress to one hand behind the head -- and watch for the key signals that tell the Teacher if they can manage moving to a more distal position
        • Does the head remain up and looking forward or did the chin drop to the chest? 
        • Does the body remain parallel to the wall or do the shoulders and elbows close forward?
      • If alignment is maintained, progress to both hands behind the head
      •  
  • Working through the Intermediate Mat Repertoire
    • Mastery of Swan & Single Leg Kick 
      • Swan is a progressive movement that is applied to all apparatus.  
      • From Swan Prep, move to the next progression of Swan --  Watch for crunching in lower back. Cue the abdominal lift and the activation of the back muscles
      • Change the placement of the hand position to see how that changes the height of the lift and depth of the extension.
    • Single Leg Kicks
      
      • Are a non-event without the lift of the hip points off the mat.
      • Watch the shoulders- don't allow the shrug.  Watch the low back - don't allow them to "dump" into their lumbar spine
    • 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) 

  • Play with these movements in your own body.  Feel the difference between a lifted abdomen versus a lower back dump.  Play with hand placement
  • 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 videos on these exercises 5 times over to feel the cadence and cues. 

This Week's Objective 

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

• • Progressing to Intermediate Reformer
    
    • Mastery of Long Stretch, Down Stretch, Up Stretch & Long Back Stretch & Semi-Circle
      • Long Stretch-- The line of the body is critical to the successful achievement of the Long Stretch.  Sharpen your eye to the bony landmarks and look for alignment.  Movement is slow and steady.  Movement precision is tight and linear. 
      • Down Stretch -- Mastery of this movement means mastery of breath and mastering of the subtle angle of the length of the anterior plane
        • What happens when the body doesn't slightly arc upward? 
        • What does it mean if the carriage makes noise when it arrives home?
        • Where should the angle of the gaze/chin be?
        • Body scan -- where are the hip points? shoulders? chin? 
      • Up Stretch -- Honoring every position is the key to success in this movement.  Where does the carriage remain stable while the body moves and where does the body stay stable while the carriage moves?
      • Long Back Stretch -
        • Prep the movement with tricep dips
        • Move to stable carriage tricep dips -- hips/torso make the letter L
        • Watch the shoulders as body lowers into dip -- do they fold forward?
        • Are the heels fully pressed into the blocks or are only the toes making contact? 
        • Are the shoulders jamming up to the neck? -- if so, go back to just dips
      • Semi-Circle - a movement that is crystalized through spinal articulation
        • What part of the hand is pressed into the shoulder block? How does that correspond to where on the spine the edge of the carriage hits? What happens when you make it the fist or the palm? 
        • Watch the knees that they don't knock in
        • Take it slow in each direction - enjoy the thoracic extension -- play with where the edge of the carriage lands on the back
  • Teach an entire Intermediate Mat Class
    
    • 45 Minutes - Prep the movements and teach it no less thank 5 times.  
    • 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) 

  • 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 --- UNLESS YOU HAVEN'T BEEN OBSERVING

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

  • Watch the videos for Swimming Seal, Side Sit Ups, Long Stretch and Down Stretch 5 times each

This Week's Objective 

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

• • Progressing to Intermediate Reformer
    
    • Mastery of Front Splits 
      • Begin with the Lunging stretch.  Look for the squareness of the hips and the oppositional forces - where "should" the client feel this length -- and do they?
      • Progress those who can to Front Splits 1.  Sharpen your eye to which leg is leading the movement.  It is supposed to be the back leg to ensure the hip and quad receive the length. Watch what happens if they lead with their front leg. How does the movement change? 
      • If the client is capable, progress to Front Split 2 & 3.  Watch that back knee doesn't buckle or the sacrum lift up when drawing the carriage home.
  • Working through the Reformer on the Mat
    • Bring your Front Split series to the Mat 
      • Where can you bring the magic circle into the front splits on the Mat? 
    • Practice Footwork from the Reformer on the Mat
      
      • How can you utilize the Magic Circle to enhance the connection?
    • Meet with fellow apprentices for at least 1-2 hours and look for the Reformer movements on the Mat.  Integrate the Magic Circle

  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 the videos on the Long Stretch Series & Front Splits again

This Week's Objective 

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

• • Mastering of Rowing from the Sternum & Rowing 90-degrees
    
    • Break these movements down
    • The break-down serves two purposes:
      • Each step is it's own exercise - use it
      • Breaking it down ensures precision and progression
  • Look at the angles of the body in each of these movements
    • Rowing from the sternum - is the carriage moving because of the abdominal movement or are the arms pulling on the straps?
    • Rowing 90-degrees - does the elbow remain at a 90 degree angle or do the elbows drop towards the ribs? Where is the chin?

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

  • Put Rowing in your body.  Break it down.  Do it on the mat with and without hand weights.  Use the straps on 1/2 spring and 1 spring -- notice how it feels
  • Take a session or a class at your host studio

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

  • Your observation time has concluded

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

  • Watch the Rowing from the Sternum and 90-degrees from the Advanced Seminar again

This Week's Objective 

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

• • Mastering of Rowing from Chest & Rowing from the Hips
    
    • Respect the nuance of these two movement.  Understanding the opposition in the body is critical to proper execution
    • Watch the body in each of these movements. From the Chest: 
      
      • As the fingertips touch down - the spine sits taller
      • As the arms float home - the carriage maintains stability
    • From the Hips
      • Watch the thoracic spine -- does it reach FORWARD as the spine stacks? 
      • Are the arms in line with the spine -- moving as a unit?
      • Is the head leading? Or staying in line with the arms and spine

  2.  Self Practice

  • Put Rowing from the Chest & Hips in your body.  These can be perfected on the Mat - not just the Reformer

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

  • Your observation time has concluded

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

  • Watch the Rowing from the Chest & Hops from the Advanced Seminar again

This Week's Objective 

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

• • Mastering of Rowing: Serve, Hug & Shave
    
    • While these movements seem very basic - find the work in them.  Where is the opposition? Where is the abdominal connection? 
    • Watch the body in each of these movements. 
      
      • Serve: the elbows should not flare outwards.  What's the difference between palms up versus thumbs up? Is the spine straight? 
    • Hug
      
      • Do the elbows droop? Does the body fall back as the arms open? Are the shoulders shrugged? Are the fingers locked and gripped or open and relaxed?
    • Shave
      
      • Work the progression on this - wide set arms.  Wide set arms to closed arms above head.  Then closed thumb and forefinger through entire movement.
      • Do elbows remain wide? Does head jut forward to get out of the way? Does the body fall back under the weight? Practice this as a mat exercise

  2.  Self Practice

  • Put Rowing Serve, Hug and Shave in your body.  These can be perfected on the Mat - not just the Reformer

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

  • Your observation time has concluded

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

  • Watch the Rowing Serve, Hug & Shave from the Advanced Seminar again

This Week's Objective 

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

• • Take Rowing to the Long Box
    
    • For those who may struggle with the Rowing Series seated (hamstrings too tight, hip flexors too tight, lower back too tight), take the Rowing series to the long box to help them experience the connection in a plane of motion that suits their body
  • Take Rowing to the Mat
    • Work the entire Rowing Series into a Mat class.  Use 1-2 pound weights
  • Hamstring Curls on the Long Box 
    • Watch the hip points on this movement.  A lifted bum will put pressure in the lower back and knees
  • Take Hamstring Curls to the Mat
    • Can be done while laying on the belly (watch the hip points) or on all 4s (watch the rocking of the hips) 
    • Can use a ball behind the knee on both the box or the mat to work the connection and precision 

2.  Self Practice

• Put all of these movements in your body both on the Reformer & the Mat

   

3.  Self-Study Objective

• Practice your language of these movements and re-read your materials on these movements

This Week's Objective 

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

• • Overhead, Chest Expansion & Thigh Stretch
    
    • O/H mirrors the Rollover on the Mat so if you practice your cues here -- you can use the same cues for Rollover (and vice versa)
    • Both O/H and Rollover put control on display. We don't want the carriage slamming in and we don't want the tush plopping down.  
    • Chest Expansion is.....Pulling Straps.  The same Pilates Eye and cues apply -- the arms must pass the hip points into the posterior plane in order to achieve the objective of the movement -- Please Please Please ensure your client is safe and not moving too quickly on the return so they don't lose their balance
    • Thigh Stretch is all about the lines -- that plumb line is where your eye should be -- tush doesn't lead, chest doesn't lead -- the knee through the skull all move as one unit in the tilt back and return home
  • Take Thigh Stretch & Chest Expansion to the Mat
    • Hint - Chest Expansion on the Mat is ALL about precision

2.  Self Practice

• Put all of these movements in your body both on the Reformer & the Mat

   

3.  Self-Study Objective

• Practice your language of these movements and re-read your materials on these movements

This Week's Objective 

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

• • Long Spine
    
    • The vertical drive at the initiation of Long Spine mimics the control and precision of the descent in Jackknife
    • Arms pressing down into the mat serves as the opposition to the lift
    • Reach of the legs out towards 45-degrees with control (not flopping down) preps the body for Cadillac movement called Airplane  
  • Take the entire Advanced Reformer Series and bring it to the Mat
    • Once successful - you now have another Mat class in your rolodex

2.  Self Practice

• Work on your sequencing and flow within your own body.  Emphasize fluidity but always keep the movement objective front and center
  

   

3.  Self-Study Objective

• Time to prepare for the Final Exam

 Final Exam:

• Please submit a 50 minute video teaching the Intermediate Session
  
  • Session should include Intermediate Mat & Intermediate Reformer
  • You must end your Intermediate Reformer section with one of the following traditional endings:
    • Front Splits 1, 2 and/or 3
    • Side Splits & Speed Skaters
    • Russian Splits 1, 2 and/or 3
  • You may modify movements that your body is unable to execute.  For example - if your client has a shoulder issue you may modify the T-position on the Long Box by dropping the straps and not using any weight.  If your client can't do Teaser on the box with straps for any reason, you may modify by bringing the box to the floor or not using straps.  Showing us how you can modify is a strength
  • You may NOT add in creative movements or variations-- not because we believe they are wrong, but it makes it difficult to grade according to a standard.  
  • You MAY add in the Magic Circle where appropriate
  • You MAY add in Advanced Reformer if time allows and your body is capable
• Please also submit a 15 minute video of you DOING two series from the Intermediate System.  We are looking at your form and movement fluidity.  We want to see that you have Pilates in YOUR body.  You may choose any two series that works with your body
• Video Requirements:
  • On camera, please state your full name, host studio and semester cohort
  • Please explain anything we should know about the body you are teaching so we know in advance what we are looking at.  Example: Today I'm teaching Janet and she has a fear of heights which impedes on her ability to do the long box series successfully.  For this reason I am  going to modify this series by moving the box to the ground and replacing straps with hand weights
  • Do not block your body on camera
  • You should be visible on camera
  • Use an able-bodies person.  Don't call up your friend who has only done Pilates twice and put them through Intermediate Reformer
  • You may stop recording to move to the Mat or vice versa and re-start recording
  • Please send an OPEN LINK -- this means not private -- to [email protected]. We log your exam in our workflow software and then send to our assessors.  If you have locked the exam, you are only delaying your results
  • You may use Google Drive, iCloud, Dropbox or YouTube to submit your exam.  Just make sure it's not marked private (can you tell this is a frequent problem?)
• Rubric  
  • We are grading you on 
    • Safety
    • Ability to cue
    • Precision and ability to improve their technique
    • Breath cues
    • Rhythm & Voice (remember to give them energy)
    • Flow within your sequences
    • Confidence & command
    • Knowledge & understanding of what we taught you about the classical system
• Written Assessment
  • Can be found in the online curriculum and can be submitted at any time
• Soft Deadline: September 15th
  • We strongly suggest you do your best to work towards this deadline.  We frequently have people submit 2 years + after the date and get annoyed when we put them on the bottom of the list.  We will never turn it away, but we will always prioritize those who are meeting the soft deadlines.  
• Friendly Suggestion:
  • Watch the video before you submit .  Are you proud of it?  Are you confident what you are submitting?  
  • We have received videos with exercises that are not taught correctly or safety was comprised.  We send it back and ask for it to be resubmitted. After the shock, confusion, anger, disappointment wears off, they always say -- "I watched it back and I admit -- what I submitted was incorrect.  Thank you for pushing me to do it again"
  • We don't hand out participation trophies.  Our promise to the Pilates universe is to product the highest quality Teachers we possibly can so please embody that mission when you submit your exam.  Everyone passes eventually.  We want to set you up for it being on the first try.  

Final Objective 

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

Every session you teach, you get better.  Every session you teach, you see more.  Every person you speak to about Pilates, you get more articulate

The next 2-3 months should be focused entirely on practicing and refining your skills.  Providing client-specific sessions and classes that draw upon the Principles of Pilates.

As you practice please keep this in mind: 

• Stand taller.  Speak precisely.  Own the room or session with confidence and command.  
• All movements begin and end at the Center of the body.
• Breath cues action.  "Exhale and.....lift, lengthen, reach, deepen...."
• Your voice adds interest and excitement.  A flat voice is a flat session. A modulated voice provides energy and engagement
• Flow does not mean speed.  Flow is simply the linking of one movement to another for fluidity
• Never hesitate to stop and hold, pause, correct, improve, breathe.......doing so adds challenge, improves technique and deepens connection
• You are Teachers, so teach

2.  Self Practice

• These hours are likely complete but that doesn't mean you should stop taking sessions.  Never stop being a client.  Make time for your own practice.  Do your best to avoid being the shoemaker with no shoes
  

   

3.  Self-Study Objective

• These hours are likely complete.  But studying never ends.  Become a critical thinker.  When you see posts, reels or take classes -- ask yourself "why" someone is teaching what they are teaching?  Is it Pilates? What principles are in use? Is it safe?