The document discusses an online Pilates instructor training from New York Pilates. It provides a table of contents and reviews essential exercises. Ten essential exercises are then described in more detail, including photos and links to more information on each exercise: hip release, marching, zombie arms, scapulohumeral rhythm, lat stretch arms, nerve flossing, honey bee, kneeling pushup, and side bridge. Participants are instructed to practice some of the exercises in breakout activities.

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
17 — SUMMARY
CONTENTS
Workshop 10

3. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
EE
REVIEW
● Supine Home
● Pilates
Breathing
● Co-Contractio
n
● Pelvic Clock
● Spinal Bridges
● Skull Clock
● Head Float
● Prone Home
● Cat Cow
● Scapular
Glide
● Bird Dog
● Passive
Spinal
Rotation
● Spinal
Rotation
● Rollback
● Tail Wag

4. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
Introduction
TODAYS
ESSENTIAL
EXERCISES
● Hip Release
● Marching
● Zombie Arms
● Scapulohumeral
Rhythm
● Lat Stretch Arms
● Nerve Flossing
● Honey Bee
● Kneeling Pushup
● Side Bridge

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

6. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
HIP RELEASE EE17
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/hip-release/

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MARCHING EE18
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/marching/

8. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
SCAPULA REACHES
(ZOMBIE ARMS) EE19
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/scapula-reaches-zombie-arms/

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SCAPULOHUMERAL RHYTHM
EE20
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/scapulohumeral-rhythm/

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BREAKOUT ACTIVITY
● Femoral Drop & Glide/Hip Release
● Marching
● Zombie Arms
● Scapulohumeral Rhythm
Essential
Exercises

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LAT STRETCH ARMS EE21
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/lat-stretch-arms/

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NERVE FLOSSING EE22
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/nerve-flossing/

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HONEY BEE EE23
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/honey-bee-scapular-glide/

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KNEELING PUSH UP EE24
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/kneeling-push-up/

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SIDE BRIDGE EE25
Essential
Exercises
https://instructortraining.newyorkpilates.com/exercises/side-bridge/

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BREAKOUT ACTIVITY
● Lat Stretch Arms
● Nerve Flossing
● Honey Bee
● Kneeling Pushup
● Side Bridge
Essential
Exercises

17. NEW YORK PILATES 2019 ™ DECK NEWYIORKPILATES.COM @NEWYORKPILATES FEELYOURSELF™
Summary
SUMMARY
● Hip Release
● Marching
● Zombie Arms
● Scapulohumeral Rhythm
● Lat Stretch Arms
● Nerve Flossing
● Honey Bee
● Kneeling Pushup
● Side Bridge