Balanced Body Pilates Instructor Training

Mat 3: Enhanced Pilates Mat

Roller, Ring, Ball and Band

Copyright 2019, Balanced Body Education LLC.

 Welcome!

Enhanced Pilates Mat completes the mat training by

Expanding the
Adding rings, Including
Mat work beyond
rollers, bands and functional Making class
the core to
balls to the exercises for the design easy,
develop whole
traditional Mat upper and lower effective and fun.
body strength and
exercises body
flexibility.

Copyright 2019, Balanced Body Education LLC.

 Enhanced Mat Toys
The humble foam roller began as packing material before being
adopted as an exercise tool. Great for dynamic stabilization,
balance training, myofascial release and self massage (p12)

The Pilates Ring or Magic Circle is one of Joe’s inventions. Great for
isometric toning, abdominal challenges, pelvic floor toning and
creating a dynamic connection to body’s midline (p13)

Small balls are a fun and inexpensive way to add variety, stability
challenges, self massage and enhance the mind body connection
(p14)

The progressive resistance of the band is similar to that of the

springs on our equipment making the bands an excellent addition
to your mat classes (p15)

Copyright 2019, Balanced Body Education LLC.

Balanced Body Movement Principles (p16)

Dynamic
Whole
Flexibility
Body
and
Movement
Relaxation

Upper Body
Strength Trunk
and Integration
Balance

Lower Body
Strength
and Power

Copyright 2019, Balanced Body Education LLC.

 Track Organization

Track 1 Trunk Integration

Track 2 Lower Body Work

Track 3 Upper Body Work

Track 4 Whole Body Movement

Track 5 Dynamic Flexibility

Copyright 2019, Balanced Body Education LLC.

Trunk Integration (p17)
Trunk Integration includes

Breathing

Inner Unit

Outer Unit

Spinal Mobility
Copyright 2019 Balanced Body Education LLC
 Trunk Integration (p17)

1. Transversus

The Inner Unit

Abdominis 1. Deep Longitudinal

The Outer Unit

2. Multifidi System
3. Pelvic Floor 2. Anterior Oblique Sling
4.Diaphragm 3. Posterior Oblique Slings
4. Lateral System
 The Inner Unit (p18)

The Inner Unit of the Core is a cooperative quartet including the

diaphragm, pelvic floor, multifidi and transversus abdominis.

The floor of the Provides integrity to

abdominal cavity the abdominal wall

The roof of the

abdominal cavity The internal vertical
support

Copyright 2019 Balanced Body Education LLC

 Lumbopelvic Stability (p19)

The 4 Outer Units

All four muscular
Deep Longitudinal System
systems work
together to create
Anterior Oblique Sling harmonious
movement of the
torso, pelvis and legs.
Posterior Oblique Sling

Lateral System
Copyright 2019 Balanced Body Education LLC
 The 4 Outer Units (p19) Copyright 2019 Balanced Body Education LLC.

Deep Longitudinal System Anterior and Posterior Sling Lateral System

•Erector Spinae, Quadratus Lumborum, •Anterior = Anterior serratus, External oblique, •Hip abductors and adductors
Thoracolumbar Fascia, Sacrotuberous Ligament Contralateral internal oblique and adductors •Quadratus Lumborum
and the Biceps Femoris, Gastrocnemius, Plantar
Fascia and Toe Flexors
•Posterior = Lattisimus dorsi and Contralateral
glutes Function
Function •Keeps the pelvis balanced over the femurs
Function when walking, running or balancing on one
•This system holds us upright against gravity and
creates spinal extension. •Together stabilize the torso and in opposition leg.
create flexion, lateral flexion and rotation of the •Imbalances lead to an un-level pelvis when
torso standing on both legs.
Let’s Get Moving!

Track 1 Trunk Integration

Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration & Lumbopelvic Stability

Core Warm Ups (p22)

Toe Taps

Knee Sway

Abdominal Curl

Oblique Abdominal Curl

Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration - Lumbopelvic Stability

Core Warm Ups: Abdominal Strengthening (p24)

Ball
between
the
knees
Abdominal Curl Oblique Curl Knee Sway

Ball
behind
the back
Abdominal Curl Oblique Curl Toe Taps and Double Leg Lift

Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration - Lumbopelvic Stability

Core Warm Ups: Abdominal Strengthening (p26)

Ring
between
the knees
Adductor Core Engagement Abductor Core Engagement Knee Sway

Ring
between
the
knees
Abdominal Curl Oblique Curl Oblique Reach, legs lifted

Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration

Core Warm Ups: Abdominal Strengthening (p28)

Ring in
the
Hands

Abdominal Curl Oblique Curl Hands inside the ring

Roller,
Lying
supine
Abdominal Curl Toe Taps and Marching Diagonal Press

Copyright 2019, Balanced Body Education LLC.

 Track 1
Core Warm Ups: Mat Foundations

Focus: Trunk Integration and Lumbopelvic Stability

Bridge (p30)

All Fours (p34)

Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration; Lumbopelvic Stability

Core Warm Ups: Bridge (pgs 31-33)

Roller Ball Ring

Bridge, roller under feet Bridge, ball under pelvis Bridge, roller in hands

Bridge, variations Bridge, variations Bridge, variations

Bridge, roller in hands Bridge, feet on ball Bridge, roller under feet
Copyright 2019, Balanced Body Education LLC.
 Track 1
Trunk Integration
Core Warm Ups: Opposite Arm and Leg (p35)

Roller Band

Roller under forearm

Band around outside of feet

Roller under knee Opposite Arm and Leg

Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration, Lumbopelvic Stability

Hundred (p37)

Ball Ring Band

Ball between ankles Ring adduction Band around the feet

Ring abduction Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration, Lumbopelvic Stability
Single Leg Stretch Double Leg Stretch Single Straight Leg
(p38) (p39) Stretch (p40)

Ball Ball Ball

Ball behind the back Ball behind the back Ball behind the back

Band Band

Band around the feet Band around the feet

Copyright 2019, Balanced Body Education LLC.

 Track 1
Trunk Integration, Lumbopelvic Stability
Double Straight Leg Stretch
(p43) Criss Cross (p44)

Ball Ball

Ball behind the back

Ball behind the back

Band

Band around the feet

Ring

Ring adduction or abduction

Copyright 2019, Balanced Body Education LLC.
 Movement Principle
Spinal Mobility and Strength (p20)

Cervical

Thoracic

Lumbar

Sacrum

Copyright 2019 Balanced Body Education LLC

 The Spine

Cervical Thoracic Lumbar

• 7 vertebrae (C1-C7). • 12 vertebrae (T1-T12). • 5 vertebrae (L1-L5).

• Vertebrae are small and delicate. • Articulates with the ribs which • Largest of the vertebrae due to its
protect the heart and lungs. role in weight bearing.
• C1 (Atlas) articulates with the
occipital bone of the skull. Creates • Joint orientation allows for flexion, • Designed for stability, the lumbar
flexion and extension rotation and lateral flexion with a has limited flexion, lateral flexion
minimal amount of extension. and extension and virtually no
• C2 (Axis) creates rotation.
rotation.
• C3-C7 allows for lateral flexion, • Curve is convex - without postural
flexion, extension and rotation. support defaults to • Curve is concave - without
flexion/kyphosis. postural support defaults to
• Curve is concave - without extension/lordosis.
postural support defaults to
forward head and extension

Copyright 2019 Balanced Body Education LLC

 Track 1
Flexion
Roll Up (pgs 45 - 47)
Ring Roller Band

Ring in hands Roller in hands Band around the feet

Ring Roller

Ring around one foot Roller under ankles

Roller

Roller lying lengthwise Copyright 2019, Balanced Body Education LLC.

 Track 1
Flexion

Rolling Like a Ball (p49 - 51) Open Leg Rocker (p53)

Ring Ball Ring

Ring in hands Ball between heels and pelvis Ring between ankles

Band

Ring between the ankles Ball between thighs and body Band around the feet

Copyright 2019, Balanced Body Education LLC.

 Track 1
Flexion
Teaser (p54)
Ring Ball Band

Ring between the ankles Ball behind the back, Teaser 2 Band around the feet

Ring Ball Band

Ring in the hands Ball in the hands Teaser 3 variation

Ring Ball Band

Ring in the hands, rotation Ball between the ankles Teaser adding arm work
Copyright 2019, Balanced Body Education LLC.
 Track 1
Extension
Swan (p58)
Roller Ball Band

Lying on Roller, Cross Crawl Ball under chest, Low Swan Band across upper back

Roller under hands, Full Swan Ball under chest, rotation

Copyright 2019, Balanced Body Education LLC.

 Track 1
Extension

Swimming (p63) Single Leg Kick (p65) Double Leg Kick (p67)

Ball Ball Ring

Ball under pelvis Prone Hip Extension Ring between the ankles

Roller Ball Band

Roller under hands Ball under the chest Band around feet

Copyright 2019, Balanced Body Education LLC.

 Track 1
Lateral Flexion
Banana Prep (p69)
Banana (p70)
Ball
Ball
Ball under ribs

Ball Ball between the ankles

Ring
Ball under ribs

Ball Ring between ankles

Ball under ribs

Copyright 2019, Balanced Body Education LLC.

 Let’s Get Standing!

Track 2 Lower Body Work (p73)

Copyright 2019, Balanced Body Education LLC.

 Movement Principle
Lower Body Strength and Power (p74)

To create lower body muscular

balance include exercises for:
• Hip flexion and extension
• Knee flexion and extension
• Hip abduction and adduction
• Ankle dorsiflexion and plantar flexion
• Movement in multiple planes
• Balance and coordination

Copyright 2019 Balanced Body Education LLC.

 Track 2
Lower Body Work (p76)
Pelvic Floor Awareness Hip Mobility
Roller Ball Roller

Pelvic floor activation on roller Scissor, ball under hips Scissor, roller under hips

Exercise Variations
• Psoas and Hamstring Stretch
• Scissors
• Bicycle
• Helicopter
• Bookends
• Leg Lowers
Copyright 2019, Balanced Body Education LLC.
 Track 2
Lower Body Work
Footwork (p81) Hip Extension (p84)
Ball Ring
Roller

Footwork, ball under feet Footwork, roller under feet Hamstring Press, supine

Exercise Variations Ring

• Legs parallel and turned out
• Hip Opener
• Single Leg Footwork Hip Extension, prone

Copyright 2019, Balanced Body Education LLC.

 Track 2
Lower Body Work
Side Lying Leg Work (p86)
Ball Ring Band

Basic starting position Basic starting position Basic starting position

Exercise Variations
• Leg Kicks
• Leg Lifts
• Bicycle
• Leg Circles
• Bend and Stretch Clam starting position
• Clam
Copyright 2019, Balanced Body Education LLC.
 Movement Principle
Lower Body Work – Creating Strength and Power

Squats (p 92)
• Starting Positions
• Narrow Parallel
• Narrow Turned Out
• Wide Parallel
• Wide Turned Out
Knee Bend, Squat,
Wide turned out Narrow Parallel Wall Squat

Copyright 2019 Balanced Body Education LLC

 Track 2
Lower Body Work
Knee Bend (p94)

Roller Ball

Roller between the ankles Ball between the ankles

Copyright 2019, Balanced Body Education LLC.

 Track 2
Lower Body Work
Squat (p95)

Roller Ball Band

Roller between the ankles Ball between the ankles Band under the feet

Copyright 2019, Balanced Body Education LLC.

 Track 2
Lower Body Work
Wall Squats (p96)

Roller Roller Ball Ball

Roller in hands Roller behind back Ball in hands Ball behind back

Copyright 2019, Balanced Body Education LLC.

 Movement Principle
Lower Body Work – Creating Strength and Power

Lunges (p98)

90/90 Lunge Forward Lunge Diagonal Lunge

Copyright 2019 Balanced Body Education LLC

 Track 2
Lower Body Work
Lunge (p99)

Roller Roller Ring

Roller under the knee Roller in hands Ring in hands

Copyright 2019, Balanced Body Education LLC.

 Track 2
Lower Body Work
Standing Leg Work (p100)
Ring Band Band

Ring b/w ankles or

just below knees Band around ankles Band around ankles

Adductor Squeeze Standing Balance Stepping Out

• Parallel • Abduction • Abduction
• Turned Out • Flexion and • Flexion and
• Heel Lift Extension Extension

Copyright 2019, Balanced Body Education LLC.

Let’s Work Upper Body!

Track 3 Upper Body Work (p104)

Copyright 2019, Balanced Body Education LLC.

 Movement Principles
Training the Upper Body (p105)

In humans the shoulder is

designed for maximum
mobility.

This creates challenges in

circumstances where
stability is required for the
safety of the joints

The stability of the joints is

created primarily by the
muscles that support them.

Copyright 2019 Balanced Body Education LLC

 Upper Body Training Principles

To train the upper body effectively,

three concepts are key:
2. Correct any
1. Understand 3. Work to
limitations in
and create good develop balanced
mobility that
movement strength in all the
inhibit optimum
patterns in the actions of the
movement
joints. shoulder girdle.
patterns.

Copyright 2019 Balanced Body Education LLC

 Upper Body Workout Protocol

1) Create stability and 2) Optimize the mobility and

balance of the rotator cuff. stability of the scapula.

These 4 steps provide a

framework for training
the upper body

3) Perform exercises to
4) Integrate upper body
address the majority of the
movements into the thorax
functional movement
and lower body.
patterns of the upper body.
Copyright 2019 Balanced Body Education LLC
 Track 3
Upper Body Work
Upper Body Warm Ups (p106)
Exercise Variations
Roller
• Chest Stretch
• Hug the Air
• Book Ends
• Flip Flops
Upper Body Warm Ups
• Angels in the snow
• Climb a Rope

Copyright 2019, Balanced Body Education LLC.

 Track 3
Upper Body Work
Glenohumeral Stability (p108)

Band Arm Work Standing Partner Work

Band

Exercise Variation Partner Work Variations

• Lateral Rotation • Lateral Rotation

• Single Arm • Medial Rotation
Lateral Rotation
• Medial Rotation

Copyright 2019, Balanced Body Education LLC.

 Track 3
Upper Body Work

Shoulder Mobility (p110)

Roller Roller

Sternum Drop Scapula Glide

Copyright 2019, Balanced Body Education LLC.

 Track 3
Upper Body Work
Posterior Shoulder (p112)
Band
Band

Band Under Feet Band in Hands

Exercise Variations Exercise Variations

• Rows • Latissimus Dorsi Pull
• Goal Post Arms • Lat Pull, straight
• Posterior Shoulder Raise arm
• Triceps Press
Copyright 2019, Balanced Body Education LLC.
 Track 3
Upper Body Work
Anterior Shoulder (p114)
Band Band

Band Under Feet Band in Hands

Exercise Variations Exercise Variations

• Supraspinatus Raise • Chest Press
• Anterior Deltoid Raise • Alternating Chest
• Overhead Press Press with Twist
• Biceps Curl
Copyright 2019, Balanced Body Education LLC.
 Track 3
Upper Body Work

Rowing (p116)

Band Band

Round Back Flat Back

Copyright 2019, Balanced Body Education LLC.

Let’s Work the Whole Body!

Track 4 Whole Body Movement (p120)

Copyright 2019, Balanced Body Education LLC.

 Track 4
Whole Body Movement
Plank (p122)

Roller Ball Band

Hands on Roller Feet on Ball Band around upper back

Roller Plank Challenges

• Plank
• Push Up
• Leg Pull Down
Feet on Roller
• Knee Stretch
Copyright 2019, Balanced Body Education LLC.
 Track 4
Whole Body Movement
Side Plank (p126)

Roller Ball

Feet on Roller Feet on Ball

Side Plank Challenges

• Side Hover
• Side Bend

Copyright 2019, Balanced Body Education LLC.

 Track 4
Whole Body Movement
Reverse Plank (p128)

Roller Ball

Feet on Roller Feet on Ball

Reverse Plank Challenges

• Reverse Plank
• Leg Pull Up
• Tendon Stretch

Copyright 2019, Balanced Body Education LLC.

 Track 4
Whole Body Movement
Roll Over (p133)
Corkscrew (p135) Jackknife (p137)
Ball
Ball Ball
Ball between the legs

Ring Ball between the feet Ball between the ankles

Ring Ring
Ring between the legs

Band
Ring between the legs Ring between the ankles

Band around feet

Copyright 2019, Balanced Body Education LLC.
 Track 4
Whole Body Movement

Boomerang (p138)

Ring

Ring between the legs

Ta – Da!!!
Copyright 2019, Balanced Body Education LLC.
 Let’s Roll and Stretch!

Track 5 Dynamic Flexibility (p140)

Copyright 2019, Balanced Body Education LLC.

 Track 5
Myofascial Release (p141-143)

Posterior Hip Massage Hamstring Massage Calf Massage

Roller Roller Roller

Roller under pelvis Roller under thigh Roller under gastrocnemius

Ball Ball

Ball under pelvis Ball under thigh

Copyright 2019, Balanced Body Education LLC.

 Track 5
Myofascial Release (p144-146)

Quadriceps Massage Iliotibial Band Massage Adductor Massage

Roller Roller Roller

Roller under quadriceps Roller under iliotibial band Roller under adductors

Ball

Ball under pelvis

Copyright 2019, Balanced Body Education LLC.

 Track 5
Myofascial Release (p147-149)

Lateral Shoulder
Psoas Massage Upper Back Massage
Massage

Ball Roller Roller

Prone on ball Roller under side ribs Roller under upper back

Ball

Ball under side ribs

Copyright 2019, Balanced Body Education LLC.

 Track 5
Myofascial Release (p150-152)

Posterior Shoulder
Neck Release Foot Massage
Massage

Ball Roller Ball

Ball under shoulder Roller under head and neck Ball under feet

Ball

Ball under head and neck

Copyright 2019, Balanced Body Education LLC.

 Track 5
Dynamic Flexibility (p153)

Stretching Techniques
Active Isolated
Contract/Release Stretch– AIS Creates Static Stretching
Alternately natural
isometrically neuromuscular Stretch held for a
contract/release relaxation by specific period of
muscle 6 secs, then activating the time (30-45 secs)
hold for 30 secs. antagonist muscle. repeat 2 to 4 times
6-10 reps then hold

Copyright 2019 Balanced Body Education LLC

 Track 5
Dynamic Flexibility
Lower Body Stretches (p154-156)

Roller Ring Band

Roller under pelvis Ring on one foot Band on one foot

• Hamstring/Hipflexor • Hamstring • Hamstring
• Adductor/Abductor • Adductor
• Piriformis/Posterior Hip • Abductor
• Hip Sways/Knees to Chest • Torso Rotation

Copyright 2019, Balanced Body Education LLC.

 Balanced Body Pilates Instructor Training
Requirements for Completing Mat
Prerequisites:
10 Pilates Mat Classes required 6 months experience recommended

Complete Movement Principles

Complete Mat Course Work

Mat 1 Mat 2 Mat 3

Complete 20 personal sessions, 15 observation hours and 35 student

teaching hours

Take the final exam

 Mat 3 Complete!
Your next step is to practice the exercises, practice teaching and gain
confidence in helping your friends and clients achieve greater health and
wellbeing.

Schedule your Mat practical and written exam after you have completed
your personal practice, observation and student teaching hours or continue
on to the Reformer and Apparatus training.

We recommend taking your Mat exam at least 6 months from completion of

coursework

Thanks for joining the Balanced Body Pilates Instructor Training Program!

Copyright 2019, Balanced Body Education LLC.