The document outlines an online instructor training from New York Pilates in April 2021. It discusses compass points related to stability and mobility in the spine, pelvis, hips, and shoulders. It then profiles 8 essential Pilates exercises that target these areas, including supine home, Pilates breath, co-contraction, pelvic clock, articulated bridges, skull clock, head float, and prone.

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NEW YORK
April 2021 Online Instructor Training
PILATES

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TABLE OF
04 — COMPASS POINTS
06 — STABILITY & MOBILITY
19 — ESSENTIAL EXERCISES
31 — LET’S MOVE
CONTENTS

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INTRODUCTION
Compass
Points

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COMPASS
POINTS

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COMPASS POINTS:
STABILITY VS. MOBILITY
Stability
&
Mobility

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How
We’ll
Use the
Compass
Points
● Basic body position +
basic alignment for Pilates
exercises.
● How to build the compass
points into Pilates Programming.
● Compass points as a roadmap
to common issues and
corrections.

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STABILITY
Stability
&
Mobility
The ability to maintain or control movement
or position.
Stability is achieved by the coordinating
actions of surrounding tissues (muscle) and
the neuromuscular system (muscles & nerves
serving them).

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MOBILITY
Stability
&
Mobility
The degree to which an articulation (where
two bones meet) can move before being
restricted by surrounding tissues
(ligaments/tendons/muscles etc.) -
otherwise known as the range of uninhibited
movement around a joint.

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Compass
Points
&
Essential
Exercises
Spinal Stability & Mobility
Pelvic Stability & Mobility
Hip Stability & Mobility
Shoulder Stability & Mobility
LOCATION OF THE
COMPASS POINTS:

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Compass
Points
&
Essential
Exercises
Stability
&
Mobility
SPINAL
STABILITY & MOBILITY

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Compass
Points
&
Essential
Exercises
PELVIC
STABILITY & MOBILITY

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Compass
Points
&
Essential
Exercises
HIP
STABILITY & MOBILITY

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Compass
Points
&
Essential
Exercises
Glenohumeral Joint
Scapulothoracic Joint
SHOULDER
STABILITY & MOBILITY

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Compass
Points
&
Essential
Exercises
STABILITY & MOBILITY
RECAP
Spinal Stability & Mobility
Pelvic Stability & Mobility
Hip Mobility (Differentiation)
Shoulder Stability & Mobility

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ESSENTIAL
EXERCISES

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Essential
Exercises
SUPINE HOME
https://instructortraining.newyorkpilates.com/exercises/supine-home/

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PILATES BREATH
https://instructortraining.newyorkpilates.com/exercises/pilates-breath/
Essential
Exercises

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CO-CONTRACTION
https://instructortraining.newyorkpilates.com/exercises/co-contraction/
Essential
Exercises

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PELVIC CLOCK
https://instructortraining.newyorkpilates.com/exercises/pelvic-clock/
Essential
Exercises

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BREAKOUT
ACTIVITY
Essential
Exercises

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ARTICULATED BRIDGES
https://instructortraining.newyorkpilates.com/exercises/articulated-bridged/
Essential
Exercises

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SKULL CLOCK
https://instructortraining.newyorkpilates.com/exercises/skull-clock/
Essential
Exercises

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HEAD FLOAT (AB CURL)
https://instructortraining.newyorkpilates.com/exercises/head-float/
Essential
Exercises

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PRONE
https://instructortraining.newyorkpilates.com/exercises/prone/
Essential
Exercises

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BREAKOUT
ACTIVITY
Essential
Exercises

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Compass
Points
&
Essential
Exercises
SUMMARY
Compass Points & Mobility
Spinal, Pelvic, Hip, & Shoulder Stability & Mobility
Essential Exercises 1-8
Supine Home, Pilates Breath, Co-Contraction,
Pelvic Clock
Articulated Bridge, Skull Clock, Head Float, Prone

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LET’S
MOVE