Pilates Foundations
Six weeks on the mat: the hundred, the roll-up, the leg series and the saw. Slow, precise, three short sessions a week.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A mat. Nothing else.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Mat A
- The Hundred 1 × 10 breaths
- Roll-Up 2 × 5
- Single Leg Circles 2 × 5 each way, each leg
- Rolling Like a Ball 2 × 6
- Single Leg Stretch 2 × 8 each side
- Spine Stretch Forward 2 × 5
Precision over pace. Breathe out on the effort and keep your lower back on the mat in every lying movement.
Day 2 Mat B
- The Hundred 1 × 10 breaths
- Double Leg Stretch 2 × 8
- Saw 2 × 5 each side
- Swan 2 × 5
- Swimming 2 × 10 breaths
- Shoulder Bridge 2 × 6 each leg
The swan and the swimming are small lifts, not big ones. Length first, height second.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Abdominals · Lower back · Glutes · Hamstrings
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A mat. Nothing else. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Pilates Foundations” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.