4-Week Back Specific Programme

4-Week Back Specific Programme

4 Seasons

If you have been advised by your doctor or Physiotherapist to start Pilates, then this is the perfect Programme for you. The focus of this Programme is to build strength in your core, hips and glutes to help give support to your back. The classes will also incorporate gentle stretches to help release tension in the body.

Aoife’s knowledge as a Physiotherapist means this Programme is carefully and professionally designed to build strength in a safe way so you can feel your best.
In this Programme you will do 3 classes a week. You can choose to do them on whatever days suit you and your schedule.
You don't need equipment. For Gentle Burn & Sculpt in Week 4, Aoife uses 1kg hand weights. If you don't have these you can improvise with tinned cans.

*If you have ongoing back pain, it’s important to see your doctor or a physiotherapist for an assessment. They will advise whether or not Physiotherapy lead Pilates is right for you.

Week 1
Class 1: 15-Minute Back Pain Relief
Class 2: Back Specific Pilates 1
Class 3: Hip & Glute Focus

Week 2
Class 1: Back Specific Pilates 2
Class 2: 10-Minute Stretch + 10-Minute Gentle Abs
Class 3: Core & Hip Focus

Week 3
Class 1: Back Specific Pilates 3
Class 2: Hip & Glute Focus
Class 3: Back Specific Pilates 4

Week 4
Class 1: Back Specific Pilates 2
Class 2: Core & Hip Focus
Class 3: Back Specific Pilates 3

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4-Week Back Specific Programme

4 Episodes

  • Back Specific Pilates 2
    31:22
    Back Specific Pilates 2
    Episode 1

    Back Specific Pilates 2

    Episode 1

    BEGIN If you have been advised by your Doctor or Physio to start Pilates, then this is the class to start with. The focus of this class is to build strength in your core, hips and glutes to help give support to your back. This class will also help release tension in the body with lots of gentle s...

  • 10-Minute Stretch
    11:01
    10-Minute Stretch
    Episode 2

    10-Minute Stretch

    Episode 2

    SATISFY If you're sitting at a desk throughout the day, this is the perfect class for you. The sequence will target the neck, shoulders, back and hips to help you release stress and tension in the body.

  • 10-Minute Gentle Abs 1
    10:08
    10-Minute Gentle Abs 1
    Episode 3

    10-Minute Gentle Abs 1

    Episode 3

    BEGIN/SATISFY If you are new to Pilates or you're looking for a gentle abs focused class, this is the class for you. There is a focus on the correct technique in order to support the lower back. This is a great class to build core strength in a safe way!

  • Core & Hip Focus
    20:26
    Core & Hip Focus
    Episode 4

    Core & Hip Focus

    Episode 4

    BEGIN This is a gentle class that is part of our Back Specific Programme. It focuses on gently building strength around the core and hips to give support to your lower back. This is also a nice class to do if you're new to Pilates and looking to ease yourself into a routine, while still building ...

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