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Bali 135 Hour Mat Pilates Teacher Training Course January 2026
Introduction and Welcome To Your New Career
Introduction to the Mat Teacher Training Course : Online Content
Course Objectives
A message from your instructor
The SO Academy™ Functional Pilates
Pre-requisites to Practical Days
Course Components - How to complete this course.
Course Completion Timelines
Introduction to Mat Pilates
What is Pilates?
Progression of the Pilates Industry
Mat Pilates
Principles of Pilates
The Pilates Method
Pilates Terminology
Breathing
Anatomy & Physiology
Mechanism of Breathing
Breathing in Pilates
Anatomy & Physiology
Core Muscles
Diaphragm and Breathing
Transverse Abdominis
Internal Obliques
Lumbar Erector Spinae
Multifidus Lumbar and Sacral
Pelvic Floor Muscles
Functional Movement & Anatomical Slings
Regional Interdependence Theory
Plane of Movements
Slings of Movement and Gait
Deep Longitudinal Sling (DLS)
Lateral Sling
Anterior Oblique Sling (AOS)
Posterior Oblique Sling (POS)
Neutral Posture & Common Adaptations
Neutral Posture/Neutral Spine
Neutral Spine/Posture in Standing
Neutral Spine (in supine/crook lying)
Table Top (2:02)
Neutral Spine (in quadruped)
Kypholordotic Posture
Flat Back Posture
Sway Back Posture
Warm Up, Stretches
Shell Stretch/Child Pose (1:24)
Cat Cow (1:53)
Spine Twist (1:29)
Pelvic Tilts (1:41)
Scapular Protraction and Retraction (1:22)
Functional Series 1: Supine Abdominal Series
Single Leg Stretch (1:47)
Double Leg Stretch (1:44)
Ab Prep (1:57)
Obliques (1:59)
Functional Series 2: Segmental Flexion Spine Series
Roll Down (2:24)
Half Roll Back (1:03)
Roll Up (2:01)
Functional Series 3: Quadruped & Plank Series
Press Up (2:05)
Bird Dog/Superman (2:23)
Leg Pull Front (1:59)
Functional Series 4: Segmental Extension Series
Swan (1:41)
Swan Dive (2:22)
Functional Series 5: Prone Series
Heel Squeeze (1:38)
Swimming (1:25)
One Leg Kick (1:26)
Double Leg Kick (0:57)
Functional Series 6 : Bridge Series
Shoulder Bridge Prep (1:27)
Shoulder Bridge Full (2:33)
Classical Series 1: Supine Abdominal Series
Pilates 100s (1:33)
Legs Lift & Lowers (1:11)
Teaser (2:01)
One Leg Circle (1:27)
Scissors (1:29)
Classical Series 2: Side Lying Gluts Series
Hip Abduction (1:39)
Pendullum (1:01)
Classical Series 3: Side Flexion & Plank Series
Side Bend (2:28)
Twist (1:43)
Side Kick Kneeling (1:23)
Leg Pull (2:04)
Classical Series 4: Rolling Series
Rolling like a Ball (1:09)
Seal (1:16)
Open Leg Rocker (0:50)
Boomerang (2:03)
Jack Knife (1:05)
Control Balance (1:28)
Cork Screw (1:28)
Roll Over (1:38)
Classical Series 5: Postural Series
Thigh Stretch (1:13)
Spine Stretch (1:32)
Spine Twist (1:03)
Saw (1:27)
Classical Series 6: Mermaid Series
Mermaid Prep (1:00)
Mermaid (0:42)
Classical Series 7: Rocking Series
Rocking (0:36)
Mat Class Planning Guide
Introductory Session
Client Education
Progression & Regressions
Designing a Mat Programme
Sample Matwork Class Programming - Beginner Class
Sample Matwork Class Programming 2 - Beginner Class
Sample Matwork Class Programming - Kypholordotic Posture
Sample Matwork Class Programming - Flat Back Posture
Sample Matwork Class Programming - Sway Back Posture
Professional Practice
Scope of Practice of a Pilates Instructor (Australia & New Zealand)
Referral Pathways and The Allied Health System
End of Module Quiz
Client Management
Understanding Aims of Pilates Moves for Client Goals [QUIZ]
Understanding Aims of Pilates Moves for Client Goals [QUIZ]
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