Pilates Step Class Planning Sheet
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ScribdTranslationsPilates Step Class Planning Sheet
Translated by
ScribdTranslationsSCHOOL OF SPORTS
AIEP Professional Institute
CLASS PRACTICAL PLANNING SHEET
FIRST SEMESTER 2019
STUDENT NAME Constanza Tudor , Mario San Juan , Valentina Silva ,Pía
Iturriaga
MODULE Pilates
THEME OF THE ACTIVITY Pilates Step
CLASS No. DATE 23/05/2019
HEADQUARTERS SAN JOAQUÍN
Develop exercises on the step, focused on the legs.
superior and inferior. Aiming to strengthen glutes, legs,
OBJECTIVE OF THE ACTIVITY
arms and hips.
DESCRIPTION OF ACTIVITY 1
WRITING GRAPHIC (drawing)
We will do a warm-up with music.
using the step, in order to activate our
musculature for the development of the following
activity.
SCHOOL OF SPORTS
AIEP Professional Institute
DESCRIPTION OF ACTIVITY 2
WRITING GRAPH (drawing)
The development of the activity consists of
stability exercises on the step. The
the exercises to be carried out are the following:
First exercise: We will locate ourselves with the
legs apart at shoulder width
shoulders, the hands are on the hips
to maintain greater stability, then
a leg will go on top of the step box and
the other leg will be resting on the ground,
then the 2 legs will bend and then you
they will extend
Repetitions 4 times
Second exercise:
We will position ourselves on top of the step box.
, then we will make displacements
laterals, first to the right and then to
the left and we will touch with the hand
in the step box, depending on the side
that we go
Repetitions 4 times
Third Exercise:
We will position ourselves on top of the step box.
with one leg, the other will be sustained
completely laid down, then the
the leg that is down lifts up as high as possible
possible and then returns to its place
Repetitions 4 times
SCHOOL OF SPORTS
AIEP Professional Institute
Fourth Exercise:
We will position ourselves above the box,
supported by the hands, these have to
to be separated by the width of the
shoulders and extended then we are going to
bend and then extend again
Repetitions 4 times
Fifth Exercise: We will position ourselves above.
from the drawer, supported with one hand the other
my hand resting on the ground, then
we will perform a flexion-extension of
unilateral elbow
Repetitions 4 times
Sixth Exercise: We will position ourselves above
from the drawer with the tips of the toes
you support and your arms resting on the ground
in an extended way, separated at the
shoulder width, then
we will pick up a leg to the area of
core and then return to the starting form
Repetitions 4 times
Seventh Exercise: We will sit down
on top of the step box, with the arms
supported on the side, and we will raise the
legs simultaneously and then
they will return to the starting position
Repetitions 4 times
Eighth Exercise We will sit on top
from the step box, with the arms
leaning to the side, with one leg
extended and the other one resting on the ground,
and we will raise the legs in a way
unilateral
Repetitions 4 times
SPORTS SCHOOL
AIEP Professional Institute
Ninth Exercise: We will position ourselves
on top of the drawer with the arms
shoulder-width apart and
the legs resting on the ground and
we will go down and then return to the position
at the beginning
Repetitions 4 times
DESCRIPTION OF ACTIVITY 3
WRITING GRAPHIC (drawing)
Tenth Exercise: We will sit on top of the
step box, with arms resting at the sides,
we will collect the legs simultaneously with the
chest height and then we will extend them
Repetitions 4 times
Eleventh We'll position ourselves at the edge of the drawer
of the step, with the toes, resting on
the step box then we will go up with the legs
simultaneously and with hands supported
on the hips
Repetitions 4 times
Twelfth: We will position ourselves supine,
supporting the feet on the step box the arms
they will go to the side, then we will take the lower train
until completely extended and then
we will return to the starting position
Repetitions 4 times
SPORTS SCHOOL
AIEP Professional Institute
Return to calm
WRITING GRAPHIC (drawing)
MATERIALS
- Step
- Speaker
- Mat