erp INSTRUCTOR guidelines
‘Athletic, technical, feel-good workouts for total body conditioning.’
What does this mean?
- Athletic: dynamic, energetic, active, emphasis on endurance, building onto series.
- Technical: form is always priority, intelligent, not rushed, classes should be saturated with technical information (regarding the exercise, anatomy, breath pattern, purpose, etc).
- Feel-good: friendly environment, everyone to feel welcome regardless of their experience or body’s limitations, loads of personal attention through hands-on feedback, great music.
- Total body conditioning: Target every body part in every class. Create a mental checklist. Include forward flexion, side flexion, rotation, back extension, hip extension, abs, butt, back, arms, legs, everything!
- ERP honors neutral pelvis at all times. No posterior tilts for general supine series eg. toe taps, half curls, hundreds etc.
Less is More
- Less series, less transitions, lengthier series.
- Less time counting/more time cueing technique.
- Build a long series of exercises so that everyone’s form has been maintained throughout and by the end the muscle group is fatigued
Milk your props
- If you're going to use a prop, use it intentionally and make the set up worthwhile.
- Plan your classes. Plan your props.
- For larger mat classes, keep props to a minimum. For smaller mat classes, choose between 1-3 props. No more than 3!
- Challenge your teaching by incorporating different props into each class. This helps keep classes interesting, and encourages creativity.
- Intelligently plan your classes and props.
INTELLIGENCE + EDUCATION
- Be ready at all times to offer modifications and more advanced options for those who may be injured.
- Research common complaints and injuries eg. L4/5 disc bulge, sensitive wrists, SI joint issues, scoliosis, carpal tunnel syndrome, sciatica, hip bursa, piriformis syndrome.
- Remember every Pilates exercise is not for everyone. Teaser/roll downs/low back flexion is not suitable for clients with L4/5 disc bulges, and a side lying glutes series is not usually well received by clients with sciatica or a hip bursa.
- Announce modifications during exercises. For example, ‘if this aggravates anyone’s low back, please modify this way, or stop immediately and I’ll give you another exercise to do.’
- Remember a lot of your clients may not know they have a L4/5 disc bulge, but always complain of low back pain.
- Never diagnose, but always be ready to offer a modification.
- Welcome - Hi, I’m ‘a rockstar’ and welcome to Open Level Mat Pilates
- Brief explanation of class level. Mention that you'll be offering variations and modifications throughout the class.
- Statement on how to modify injuries throughout class. Do not ask the blanket statement, ‘does anyone have any injuries?’ Instead, say something like, 'If you need any modifications throughout, please let me know and I'll be happy to guide you.'
- Dynamic warm up - five minutes in length to build heat in the body - roll downs to planks, stretches.
- Breath work - 1- 2 breathing exercises to center the class - diaphragmatic breath or lateral breathing.
- Introduce neutral pelvis - even in advanced classes, although this will be much shorter. In Foundations level and Open level, spend more time.
- Insert ‘Athletic, technical, feel-good workout for total body conditioning’ here.
- Counter stretch after each long series.
- Finish standing with a balancing sequence or a stretch.
Mat Class Etiquette
- For all mat classes, set up the appropriate number of mats for each class, and turn on music before clients arrive.
- Keep a clear pathway near door, and reception area.
- Have clients wipe down all equipment at the end of class.
- Provide physical touch/feedback at least once to every client present, unless a client has specifically requested not to be touched.
Reformer Class Etiquette
- Have music prepared and prop boxes tidy at start of class.
- Provide physical touch/feedback to every client present, unless a client has specifically requested not to be touched.
- Have clients reset the reformers at the end of every class. Attach all springs, return the foot bar to its highest setting, tidy the prop box, and place the short straps on the black pegs.
- Have clients wipe down all equipment at the end of class.
- At the end of each shift, tidy all prop boxes, charge the tablet.
- Turn off all lights, fans, heaters, and music.
Managing ClientS' Expectations
Impact: Low | Variety of Levels | Socks or Bare Feet
Mat Pilates classes are low-impact and feature controlled exercises to improve muscular strength, flexibility, endurance, coordination, balance, and posture. With emphasis on the body's core, Mat Pilates classes introduce beginners to the principles of Pilates, and challenge advanced clients by incorporating props, and combining a variety of modifications and progressions.
The ideal class if you are new to Pilates. Learn fundamental Pilates principles, increase your body's awareness, rehabilitate injury, and refresh your Pilates technique with this informative class.
This versatile level is recommended for all levels. Develop your technique, practice modifications, learn progressions, and build endurance with this dynamic class.
This challenging level is a suitable option if you are highly experienced with Pilates. Master advanced repertoire and progressions, and increase endurance with this fast-paced class.
Reformer Pilates + Jump Board
Impact: Low to Moderate | Variety of Levels | Socks required
Reformer Pilates classes are semi-private, and designed to maximize your body's potential. Enhanced by Balanced Body's sophisticated spring resistance technology, each workout is tailored to you. Incorporating Mat and Reformer repertoire, props, and progressions, each session is engaging and fun. After only a few sessions, you will benefit from improved strength, stamina, and alignment. We offer four class levels:
The ideal class if you are new to Pilates. Gain experience on a reformer, learn fundamental Pilates principles, rehabilitate injury, and refresh your Pilates technique with this informative class.
This versatile level is recommended if you have previous experience using a reformer. Develop your technique, practice modifications, learn progressions, and build resistance with this detail-oriented class.
This challenging level is a suitable option if you are very experienced on a reformer. Master advanced repertoire and progressions, and increase spring intensity with this dynamic class.
Cardio Jump Board |
A challenging cardio Reformer class for experienced clients. Similar to a trampoline, this class uses Jump Boards to heighten your heart rate, challenge your cardio endurance and improve your ankle knee, and hip stability. This class incorporates a variety of beginner, intermediate and advanced repertoire, particularly emphasizing your core and legs.
*We recommend taking at least three Foundation Level or Private sessions prior to joining Open Level classes.