Pilates Foundations
Six weeks on the mat: the hundred, the roll-up, the leg series and the saw. Slow, precise, three short sessions a week.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A mat. Nothing else.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Mat A
- The Hundred 1 × 10 breaths
- Roll-Up 2 × 5
- Single Leg Circles 2 × 5 each way, each leg
- Rolling Like a Ball 2 × 6
- Single Leg Stretch 2 × 8 each side
- Spine Stretch Forward 2 × 5
Precision over pace. Breathe out on the effort and keep your lower back on the mat in every lying movement.
Day 2 Mat B
- The Hundred 1 × 10 breaths
- Double Leg Stretch 2 × 8
- Saw 2 × 5 each side
- Swan 2 × 5
- Swimming 2 × 10 breaths
- Shoulder Bridge 2 × 6 each leg
The swan and the swimming are small lifts, not big ones. Length first, height second.
Day 3 Mat C
- The Hundred 1 × 10 breaths
- Roll-Up 2 × 5
- Side Kick Series 2 × 8 each side
- Swimming 2 × 10 breaths
- Spine Stretch Forward 2 × 5
- Saw 2 × 5 each side
The side kicks are the new one: hips stacked, trunk still, the leg does everything.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.