This document outlines an online Pilates instructor training workshop focusing on essential exercises. The workshop agenda includes exercises like skull clock, prone, cat cow, quadruped, and bird dog. Detailed descriptions and instructional videos are provided for exercises such as body float, scapular glide, passive spinal rotation, spinal rotation, rollback, and tail wag. Participants engage in breakout activities to practice the exercises.

1. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
NEW YORK
April 2021 Online Instructor Training
PILATES

2. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
TABLE OF
03 — INTRODUCTION
05 — ESSENTIAL EXERCISES
16 — SUMMARY
CONTENTS
Workshop 8

3. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
Introduction
INTRODUCTION

4. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
Introduction
AGENDA
● Skull Clock
● Head Float
● Prone
● Body Float
● Cat Cow
● Quadruped
● Ladybug
● Bird Dog
● Passive Spinal
Rotation
● Spinal Rotation
● Rollback
● Tail Wag

5. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
ESSENTIAL EXERCISES

6. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
SKULL CLOCK
https://instructortraining.newyorkpilates.com/exercises/skull-clock/
Essential
Exercises

7. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
HEAD FLOAT (AB CURL)
https://instructortraining.newyorkpilates.com/exercises/head-float/
Essential
Exercises

8. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
PRONE
https://instructortraining.newyorkpilates.com/exercises/prone/
Essential
Exercises

9. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
BODY FLOAT / THORACIC
EXTENSION EE9
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/thoracic-extension/

10. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
CAT COW EE10
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/cat-cow/

11. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
QUADRUPED LADY BUG /
SCAPULAR GLIDE EE11
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/scapula-pushup/

12. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
BIRD DOG EE12
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/bird-dog/

13. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
BREAKOUT ACTIVITY
● Body Float
● Cat Cow
● Quadruped Ladybug
● Bird Dog
Essential
Exercises

14. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
PASSIVE SPINAL
ROTATION EE13
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/passive-spinal-twist/

15. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
SPINAL ROTATION EE14
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/spine-twist/

16. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
ROLL BACK EE15
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/roll-back/

17. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
TAIL WAG
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/tail-wag-standing-and-supine/

18. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
BREAKOUT ACTIVITY
● Passive Spinal Rotation
● Spinal Rotation
● Roll Back
● Tail Wag
Essential
Exercises

19. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
SUMMARY

20. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
Summary
SUMMARY
● Body Float
● Cat Cow
● Quadruped Ladybug
(Scapular Glide)
● Bird Dog
● Passive Spinal Rotation
● Spinal Rotation
● Rollback
● Tail Wag