Class Types and ProgressionGentle Class ideal for:

Beginners People with mild or long-term injuries (not

acute) Pregnant and early post-natal Relaxation and stretching Osteopenia (mild low bone density) Pelvic floor weakness Poor balance and coordination

Strength and Balance ideal for: Slower pace and Gentle level Those who find transitioning to floor difficult Wanting to improve balance Focus on functional exercises to improve

activation of daily living Focus on leg strengthening and quads as a lot

done in weight bearing standing Suitable for low bone density/osteoporosis Some cardio exercises More explanation and education given Aimed at improving overall physical health at a

more mature age

Movement and Mindfulness ideal for : Learning to be more present/in the moment Developing techniques to quieten busy brains Developing skills to help manage physical

discomfort Those wishing to participate at a very gentle

pace Those wanting to slow down Relaxing and stretching Complementing other more vigorous exercise

Open Class ideal for:

Those wishing to work at either a Gentle or Intermediate pace, or a bit of both!

Physio will progress/regress individuals as necessary

Intermediate Class ideal for: People without significant injuries or pelvic

floor weakness An all-over body work-out with some

stretching More of a coordination and balance challenge Abdominal strengthening More repetitions to build strength Progressing from the basics

Barre Class ideal for: Intermediate and above clients Those who enjoy exercise to music Keen to try some basic ballet moves If you like some choreography Like to be able to repeat a routine a few time

to perfect it Want more cardio Can be modified for some chronic injuries Major benefit is leg toning (buttocks, quads,

hamstrings, calves) and abdominals

Trim and Toned Class ideal for: Experienced/Advanced Pilates clients Focus on strength of abs, thighs and buttocks Faster pace, less breaks Later stages of post-natal rehabilitation (6

months+) Uninjured, healthy participants Maximum workout in minimum time

Circuit ideal for: Those who are interested in trying Pilates

equipment but don’t necessarily want to do a full program

Focuses on strengthening muscles through resistance

Offer variety but still some predictability as the circuit is repeated for a month

Has some cardio benefit Intermediate and above clients

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Criteria for Class progression:If you can comfortably perform the exercises below then you can move to the next level.

Gentle to Intermediate 8x leg extensions from

table-top position Roll up with/without

assistance Side-lift on elbow and

knee - hold 3 counts Full cobra x5 Full swimming Hundreds in table-top

position with/without head supported

Standing lunges x6

Intermediate to Advanced: Curl-ups without head

support (eg. hundreds) 6x double leg

extensions from table-top position

Unassisted roll up Full plank/leg pull

front Side-lift on elbow and

foot/hand and foot Swan dive 2

We suggest that you have a