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Heavy weight lower-body work with heels elevated on blocks, focusing on slow, controlled squats to increase strength and overload
Transition to lighter weights for bent-over flys, targeting the medial deltoids and upper back
Standing lunges combined with shoulder work using a light ball, increasing shoulder and core engagement
Posterior chain sequence with a ball: chest hinge forward, lift and reach, then return, alternating sides
Glute bridge on the mat with a ball placed between the knees, squeezing knees together throughout hip lifts
Strength combo using heavy weights: bicep curls followed by squats, repeated to build muscular endurance
Supine light-weight work on the mat focusing on posterior deltoids with alternating arm lifts
Pull-over exercise lying down with light weights, combined with single-leg lifts for added core activation
Ball-behind-the-knee series including hip extension, hip abduction, and circular rotations on both sides
Full-body circuit structure designed to cycle between heavy weights, light weights, and mat work to hit all major muscle groups within a short time frame
Side glide with one foot on a glider (or socks), sliding laterally while crossing the moving leg in front; arms can change positions for variety
Side glide combined with squat or hinge patterns, alternating sides and arm lines
Kneeling hip abduction with one knee on the mat and the other leg sliding out to the side, inspired by reformer-style movements
Kneeling leg sweep variations, sliding the leg forward and lifting to engage glutes and hips
Core rollout-style exercise using gliders, extending the body forward, holding briefly, then pulling back in with a crunch
Diagonal core extensions with arms extended, emphasizing control and abdominal engagement
Hinge (RDL-style) movement with knee tucks using gliders, combining balance, hamstrings, and glutes
Progressive hinge and glide reps, increasing the number of in-and-out knee slides before standing up
Reverse lunge glide, pushing the leg back and circling it around before returning to standing
Reverse lunge combined with repeated side hip abductions
Plank-based knee tucks using gliders, drawing knees in and out under the body
Pike movements from plank, lifting hips up and back down to target shoulders, core, and hamstrings
Combination core work using mini balls between exercises to add variety and intensity
Low-impact cardio warm-up using knee lifts with three repeaters
Alternating single knee lifts with recovery intervals
Side taps to reduce knee load and avoid twisting
Box step patterns performed at a faster tempo without impact
Walking forward and back drills for gentle cardio progression
Light-weight posterior shoulder work with bent-over wide flys
Alternating single-arm wide flys for upper-back engagement
Row and forward-reach combination using light weights
Direction-change cardio steps with arm curls
Optional small hops for those who want slightly higher intensity
Standing inner-thigh work using a ball squeezed between the knees
Knee lifts combined with opening the legs and torso rotations
Side bends performed with controlled range of motion
Upper-body “hug a tree” movements with light resistance
Straight-leg hip abduction using gliders or sliders
Optional hip extension variations while keeping knees straight
Forearm plank position with straight-leg hip extension options
Wide leg holds focusing on hip stability without knee bend
Standing lateral flexion and rotational core movements
Arm raises into a wide V with elbows drawing inward
Integrated cardio-sculpt flow alternating cardio intervals and strength work
Emphasis on knee-friendly movement, posture, and controlled transitions
Shoulder mobility warm-up with arm flexion and extension (arms moving forward and back)
Lateral spinal flexion using overhead “rainbow” arm movements
Balance work standing on one leg with the opposite leg lifted
Hip abduction while balancing on one leg
Hip extension movements from single-leg balance
Controlled pulses while maintaining balance
Reaching movements forward over the toes to challenge stability
Side slides transitioning weight from left to right
Standing marches with hands placed at the temples
Rotational pivots into lunges
Static lunges held for several counts
Forward-leaning lunges emphasizing hip hinge and posture
Tapping the back leg in and out while holding a lunge
Repeated side-to-side slides with arm extension
Alternating forward lunges (right and left)
Lateral leg lifts from a lunge position
Squats following lunges to combine strength and flow
Continuous arm movements (forward/back and overhead arcs) integrated with lower-body work
Full-body choreography combining mobility, balance, and strength in a smooth sequence
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Hi We have another busy week coming up with the Fitness Pilates Reformer Online Course, and this weekend we’re running the Level 3 Pilates qualification. I’ve written
Welcome to my new Class Plans Would you refer a download? Let me know the best way to get class plans to you, and for
Introducing our AnnualActive IQ Level 4 Pilates Diploma Course – Live on Zoom February is our annual live online delivery of the Active IQ Level
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I hope you’re enjoying a lovely Valentine’s weekend and a relaxing half term break if you’re following the school terms. This week I’m teaching Pilates
