Pilates Reformer class plan - shoulders and core (samples)

Pilates Reformer class plan that targets shoulders and core for 50 minutes:

Warm-up (5-7 minutes):

• Pelvic curls: 10 reps

• Spine stretch: 5 reps

• Arm circles: 10 reps forward, 10 reps backward

Section 1: Upper body focus (15 minutes):

• Chest expansion: 8 reps

• Arm series: 8 reps each (arm circles, chest press, triceps press)

• Long box series: 8 reps each (arm circles, arm lifts, chest expansion)

Section 2: Core focus (15 minutes):

• Ab prep: 10 reps

• Oblique twists: 10 reps each side

• Double leg stretch: 10 reps

• Scissors: 10 reps each leg

Section 3: Shoulder focus (15 minutes):

• Downward facing dog: 5 reps

• Leg pull front: 8 reps

• Elephant: 8 reps

• Knee stretches: 8 reps

Cool-down (5-7 minutes):

• Spine stretch: 5 reps

• Mermaid stretch: 3 reps each side

• Child's pose: hold for 30 seconds

Notes:

• Adjust the number of repetitions or duration of each exercise based on the level and fitness of the participants.

• Emphasize the importance of proper form and alignment throughout the class.

• Encourage participants to breathe deeply and focus on engaging the targeted muscle groups during each exercise.