Week 1 Foundation from the Ground Up
Ankle Mobility & Foot Stability
- Improve ankle dorsiflexion
- Strengthen intrinsic foot muscles
- Enhance balance and proprioception
- Improve force transfer during gait and jumping
D1 Performance & Recovery Programme
6-Week Athletic Reformer Pilates Course
Physiotherapist approved · Sport rehabilitation structured · Pilates principles
Introductory Offer £120.00 for initial enrolment group
If your goal is to improve athletic performance and recovery, this course is organised around movement qualities that transfer to running, field sports, lifting, racquet sports, and general athleticism. Each week builds on the previous one, progressing from mobility and control to power, speed, and integrated performance.
Team
- Monica — Lead reformer Pilates
- Sam — physiotherapist & sport rehabilitation coach
- Heather — physiotherapist & rehabilitation reformer programmer
Weekly Breakdown
Week 2 Hip Mobility & Single-Leg Strength
Hip stability, glute strength and pelvic control
- Improve hip extension
- Increase frontal plane stability
- Develop glute endurance
- Reduce knee valgus
Week 3 Core Rotation & Anti-Rotation
Generating and resisting rotational force
- Athletic trunk stability
- Efficient rotational power
- Improved spinal control
Week 4 Posterior Chain Power
Strength through hamstrings, glutes and back
- Improve hip drive
- Enhance sprint mechanics
- Increase posterior endurance
Week 5 Shoulder Stability & Athletic Upper Body
Scapular control and force production
- Improve shoulder health
- Enhance pushing and pulling mechanics
- Develop overhead stability
Week 6 Athletic Flow & Power
Putting everything together
- Full-body athletic coordination
- Dynamic balance
- Speed of movement
- Reactive control
Weekly Athletic Focus
| Week | Theme | Athletic Transfer |
|---|---|---|
| Week 1 | Ankle Mobility & Stability | Running mechanics, landing, agility |
| Week 2 | Hip Strength & Single-Leg Control | Sprinting, cutting, change of direction |
| Week 3 | Core Rotation & Anti-Rotation | Throwing, racquet sports, lifting |
| Week 4 | Posterior Chain Power | Sprinting, jumping, acceleration |
| Week 5 | Shoulder Stability | Upper-body force production, injury prevention |
| Week 6 | Athletic Integration & Power | Whole-body coordination, speed, resilience |