This 7-week course lead by Root + Reach Pilates studio owner Nadea Knodel is a thorough, dynamic, invigorating, and fun deep-dive intensive for people who want to understand the authentic Pilates matwork, including what it is, its history, its purpose, how it works, and its applications for physical health and well-being.

 

Our studio is all about enjoying movement and appreciating our bodies and feeling strong and capable, and while we love nerding out on science, history, and pedagogy, we encourage authenticity and chill and we embrace questions and free-flowing dialogue as we welcome a wide array of expertise and experience. 

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Pilates (particularly "reformer Pilates") is having a bit of a spotlight moment in the fitness culture zeitgeist and it's often recommended by doctors and physiotherapists for working on strength and treating things like back pain, but navigating the Pilates industry in this age can be vague and confusing since there is a lot of conflicting information and there can be huge variability in the style and quality of classes that are marketed as "Pilates". This course is going to provide helpful clarity and direction about what authentic Pilates is, and how awesome it can be. 

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This course is designed for exercise/fitness instructors and enthusiasts and/or body workers who have a background in anatomy, wellness, and/or movement, such as:

• Personal trainers

• Yoga instructors

• Pilates instructors looking for a refresher

• Pilates students looking for a nerdy deep-dive

• Massage therapists

• Physiotherapists

• Medical doctors, nurses, health care workers

• Osteopaths

• Body healers (podiatry, cranial-sacral work, acupuncture, etc) 

 

You do not need to have any Pilates experience at all to join this course, but we do recommend being in relatively good physical condition without significant injuries or sensitivities/conditions that impact your movement practice in order to flow through the majority of the classic mat exercises over the 7-week period, which is relatively athletic. If you have questions about whether the class will be a good fit for you or if you'd like to see if we can work out a plan for accommodations, feel welcome to reach out!

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This course is NOT a certification to teach Pilates matwork; it's just for your own edification and enjoyment. 

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Course registration info:

Mondays at 4:30 p.m. for 60-minute classes

January 12, 19, 26, February 2, 9, 16, 23 (7 classes; 420 minutes of class time) 

$200 (with tax) per student 

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Curriculum

Each week's class will build off the previous week; classes are not designed to be missed. We'll start from square one with a context and theory-focussed class where we'll establish our foundation, and then each week, we'll add more exercises until we've had a chance to go through the complete intermediate matwork repertoire. 

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Optional reference material for people who love nerding out and reading: 

Return to Life Through Contrology by Joseph Pilates

Caged Lion by John Steele

The Red Thread: The Integrated System and Variations of Pilates - The Mat by Katherine Ross-Nash (**this textbook is a significant investment; you'd probably just want to flip through the copy at the studio instead of purchasing)

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Week 1 (January 12)

• Getting to know your instructor and the Root + Reach studio

• Relevant Pilates history/context

• What is the Pilates method? 

• Building foundations and understanding Pilates vocabulary and theory using simple movements; building a warm up 

  • Breath 

  • Core engagement 

  • Half rollbacks

  • Pelvic placement and controlled movement

  • Leg/hip mobility introduction; hip extension

  • Spine articulation introduction

  • Upper thoracic flexion

  • Thoracic extension

Week 2 (January 19)
Exercises introduced: The Hundred, roll up, leg circles, single leg stretch, spine stretch forward, swan prep, single leg kick prep, shoulder bridge, mermaid

Week 3 (January 26)

Exercises introduced: Rolling like a ball, double leg stretch, saw, swan, single leg kick, side kick, swimming, leg pull front, push up 
 

Week 4 (February 2)

Exercises introduced: Open leg rocker, corkscrew prep, teaser, side bend, seal

 

Week 5 (February 9)

Exercises introduced: Rollover, neck pull, spine twist, leg pull back, side kick kneeling

Week 6 (February 16)

Exercises introduced and/or explored with adaptations and progressions: Jack knife, high scissors, bicycle, thigh stretch 

Week 7 (February 23) 

Putting everything together into a flowing workout, start to finish

(We will be omitting more "advanced" exercises from "Return to Life" that would benefit from a more established and robust regular mat practice such as the full corkscrew, hip twist, control balance, the rocking, and crab) 

Possible bonus class for curious enthusiasts: 

• Adding props to classic exercises (hand weights, magic circle)

• Adding more of Romana's and Kathy's additions such as enhanced side leg series and the series of 5

• Exploring and playing with corkscrew, hip twist, control balance, rocking, etc 

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What You'll Need

• Mats and props provided, though you're welcome to bring your own if you prefer 

• Our studio has a single-person change room and bathroom

• Filtered water (and tea and coffee) are available at the studio 

• You may like having a notebook for reminders and notes, if that's your learning style

• Comfortable clothes that you can move freely in (socks are optional; shoes are not used for Pilates) 

• Please avoid wearing jewellery and/or lots of makeup, lotion, tanner, or fresh hair dye, as these things can scratch/stain/damage our mats and equipment