Pilates Republic Heat Map


How to use the Heat Map for self assessment:

  • Start in the central ring and work your way out
  • Start with exercise 1. in each category
  • Complete in sets of the same exercise or move through exercises in a sequence e.g
  • frontline, backline, pull, push, squat, handstand) completing sets as per notes
  • Where you can complete the 5 sets and play by the rules (as noted under the exercise), give yourself a tick and move on to the next level of challenge
  • Once you have completed all the levels of all the exercises, you have attained Pilates Republic mastery!


Assessment for Pilates republic courses and classes:
 10 ticks or less = level 1
 10 ticks or more = level 2


How to use the Heat Map for ongoing development and health:

 

 

 

 

  • Warm up with a full sequence through the six areas, at a level that is already ticked
  • Work through five sets at the levels where you are on almost ready to tick
  • On days when you're energy is low complete fewer sets
  • On time poor days, complete fewer sets of higher repetitions
  • Train with a focus on meeting and extending your limit 2-3 times per week
  • Train for movement and exploration 2-3 more times per week- Warm up with a full sequence through the six areas, at a level that is already ticked
  • Work through five sets at the levels where you are on almost ready to tick
  • On days when you're energy is low complete fewer sets
  • On time poor days, complete fewer sets of higher repetitions
  • Train with a focus on meeting and extending your limit 2-3 times per week
  • Train for movement and exploration 2-3 more times per week

What happens in the Pilates Republic


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White Dog Studio provides Melbourne Yoga Classes, Melbourne Pilates Classes and Melbourne Mindfulness Meditation Classes. Book your class online now or call us on 0437 776 291.