• Continued Education

    Progressive and Athletic Pilates Workshop

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About Our Workshop

This workshop is recognized with 16 Continuing Education Credits according to the guidelines set forth by the Pilates Method Alliance.

This Continued Education workshop is offered at Ecore Fitness for certified Pilates teachers and health and fitness professionals. This workshop is presented by Sean Bergara, certified Pilates teacher (Polestar) 2012, Pilates Method Alliance – Certified 2015 and certified personal trainer (National Academy of Sports Medicine)

Experience “Progressive and Athletic Pilates Workshop and improve your practice. The concepts will come to life with interactive lectures, hands-on practice and with Sean’s unique motivating and engaging teaching style.

Progressive and Athletic Pilates – Palm Springs, CA

*$500.00 US 


May 10, 11 & 12, 2019

Times: Friday: 12-4pm / Saturday: 10am-5pm / Sunday: 10am-5pm
Studio: Ecore Fitness
Location: Palm Springs, CA
Address: 285 South Palm Canyon Drive, Ste. D6 Palm Springs, CA 92262


August 23, 24 & 25, 2019

Times: Friday: 12-4pm / Saturday: 10am-5pm / Sunday: 10am-5pm
Studio: Ecore Fitness
Location: Palm Springs, CA
Address: 285 South Palm Canyon Drive, Ste. D6 Palm Springs, CA 92262



*Payment in full is required upon registration. Registration is required two weeks prior to scheduled dates.



  • Cancelations are accepted up to 30 days prior to workshop date with a penalty of $150.00 which will be deducted from your credited tuition.
  • No refunds given for cancelations less than 30 days from the workshop date, your tuition, minus the cancelation fee can be applied to future workshops.
  • Tuition transfers are fee free.



  1. This workshop discusses the basic foundation of applied biomechanics and offers teachers knowledge on how to break down each Pilates exercise and understand the indented joint movements.
  2. Participants will learn progressive and athletic Pilates techniques which teach each student critical thinking skills and how to modify each exercise for all fitness levels.
  3. The skills and techniques will be combined with traditional and classical Pilates exercises designed for today’s student and their unique needs based on current lifestyle and fitness requirements.
  4. Combine athletic and progressive Pilates exercises using the Balanced Body Clinical Reformer with mobility and strength applications including a warm-up, workout, and functional flexibility addressing the programed exercises.


  1. Take the foundational exercises and techniques of Joseph Pilates and add unique and effective ways to use the reformer while staying authentic to the Pilates method.
  2. Combine Classical and traditional Pilates exercises with progressive and athletic exercises.   This workshop merges fitness-based programing and Pilates together demonstrating how movement, whether in a Pilates studio or gym, can have the same intended outcome.



  • Introduction to Progressive and Athletic Pilates.
  1. Why is teaching more important than instructing?
  2. Progressive Pilates teaching concepts and their intention.
  3. The benefit to teaching a non-traditional class format.
  4. How to teach Progressive Pilates and maintain an authentic Pilates experience.
  5. The importance of spring tension when teaching new movements.
  6. The power of asking your students questions on what they feel.
  7. Programming a Progressive Pilates class: choosing a foundational movement(s) for each class.
  8. Strength training 101 using the reformer.
  9. How Athletic Pilates classes builds your clientele and gives your students an alternate choice to the gym.
  10. Overview on how to program an effective Athletic Pilates class.
  11. How to safely challenge your students with spring tension, endurance and timed intervals.



  • “Think Outside the Box” with joint movement examples on the reformer
  1. Ankle dorsi/plantar flexion, supination(inversion) and pronation (eversion)
  2. Foot flexion and extension and ab/adduction of the toes
  3. Knee flexion and extension
  4. Hip flexion, extension, internal/external rotation, ab/adduction and stabilization
  5. Pelvic rotation and anterior/posterior tilt
  6. Lumbar flexion, extension, lateral flexion and straightening
  7. Thoracic flexion, extension and rotation
  8. Cervical flexion, extension, rotation and straightening
  9. Shoulder flexion, extension, ab/adduction, internal/external rotation horizontal ab/adduction
  10. Elbow flexion, extension and internal/external rotation
  • Learn how to substitute exercises for contraindications, progressive modifications for injury, safety protocols with joint movement.


  • Deepen your knowledge of the magic circle and it’s intended use.
  • Application of the magic circle and how to apply to all exercises.
  • Describe the difference between naval to spine and naval lift with core lengthening.
  • Learn how to engage the core with hydraulic amplification.


  • Learn how breath can a tool not a rule.
  • How breath facilitates stability and mobility in various applications.
  1. Discover the difference between inhalation and exhalation during lateral flexion
  2. Understand how stability of the spine can be maintained when inhalation is used when load is applied to a joint.
  3. Why we sniff in in Pilates and how to teach core control during inhalation.
  4. Why breathing feels different to each student and how to discover what works best during various applications of movement.
  5. Experience different breathing techniques during movement and experience how it feels in your body.



  • Understand the key concepts of foreign to familiar movement.
  • Deepen your knowledge of teaching movement with the “Two Ways to Move” concept.
  • Think outside the box with respect to the original work of Joseph Pilates.


  • Deconstruct the bridge, half roll-up and roll-down on the reformer.
  • Experience Progressive Pilates bridge variations.
  1. Pelvic rotation bridge
  2. Thread the needle bridge
  3. Pelvic rotation spine articulation
  • Discover Progressive Pilates tools to teach the half roll-up using the infinity foot bar.
  • Learn Progressive Pilates roll-down techniques.
  • Flexing the lumbar spine form the pelvis and understating the difference between a tail bone tuck and sits bone tuck.


  • Deconstruct short box side sit-ups, seated short-box lateral flexion and seated short-box trunk rotation.
  • Learn how to modify, progress and regress short-box exercises.
  • Learn Progressive Pilates short-box spine movement variations and propping.

1:00-2:00     LUNCH


  • Learn new and creative ideas and propping to teach supported spine extension.
  1. Standing foot bar spine extension
  2. Kneeling foot bar spine extension with hip extension.
  3. Long-box roll-down to spine extension using the ab mat and half roller.
  4. Short-box spine extension with hand support and spine supported propping.
  5. Advanced spine extension with the yoga wheel.



  • Learn new and creative ways to modify standing reformer exercises on the floor.
  • Take your students off the reformer and on the floor.
  1. Floor side splits with straight leg and kneeling variation.
  2. Standing lunge rowing with kneeling on a box variation.
  3. Standing ballet series
  4. Standing single leg hamstrings
  5. Standing side splits at the front of the reformer with lateral spine flexion holding the infinity foot bar.
  6. Standing biceps, shoulder and triceps variations using strap.
  7. Standing lunge single arm shoulder press using shoulder rest.
  8. Floor variations of Control Front.



  • Deconstruct Teaser
  • Learn how to teach the exercise using the Balanced Body Clinical Reformer with the infinity foot bar.
  • Learn how to modify, progress and regress teaser.



  • Deconstruct front and back rowing using the infinity foot bar.
  • Learn Progressive Pilates techniques to modify, progress and regress each series.


  • Learn to use the reformer with Sean’s basic no-spring Progressive Pilates exercises and how to modify, progress and regress each exercise.
  1. Tendon stretch at the back of the reformer (infinity foot bar).
  2. Plank series in the well.
  3. Lateral walking planks.
  4. Standing in the well, thigh stretch lunge.
  5. Lunge to Inverted “v”.
  6. Side planks
  7. Triceps dips in the well.
  8. Shoulder extension in the well.



  • Experience a 30-minute Progressive Pilates group class with programing notes.
  • Experience a 30-minute Athletic Pilates group class with programing notes.

1:00-2:00    LUNCH


  • Strength training the back with Athletic Pilates exercises.
  1. Short Box Pull-ups using the risers and infinity foot bar.
  2. Seated back rowing with the infinity foot bar.
  3. Seated long box heavy rowing with foot support on shoulder rests.



  • Learn standing, kneeling, prone and supine Athletic Pilates exercises with various body positioning, modifications, progressions and regressions.
  1. Standing obliques with wide feet and hands on shoulder rests.
  2. Heavy springs skater with infinity foot bar.
  3. Heavy spring lunges using the infinity foot bar.
  4. Standing heavy spring single leg knee extension with infinity foot bar supporting the pelvis.
  5. Iron cross variations
  6. Superman planks
  7. G.I. Joe Planks
  8. Chest exercises using the jump board for incline work.



  • Closing discussion of the concepts learned with Questions and Answers for maintaining “Think Outside the Box”.



The Progressive and Athletic Pilates workshop is based on current scientific evidence about joint and spine biomechanics. The workshop is unique in that it challenges the traditional wisdom of how postural alignment and traditional exercises are taught. The course materials are compiled from various movement methods.

Mr Phillip Page, Clare C Frank, Robert Lardner,Assessment of Treatment of Muscle Imbalances, 297 pages, Publisher: Human Kinetics; 1 edition (January 1, 2010) – Stuart McGill, Ultimate Back Fitness and Performance-Sixth Edition, 331 pages, Publisher: Stuart McGill, PhD; 6th edition (Jan., 2017); 6th edition (2017) – Michael Schuenke, Erik Schulte, Udo Schumacher, General Anatomy and Musculoskeletal System, 2e (THIEME Atlas of Anatomy) 2nd Edition, 624 pages, Publisher: Thieme; 2 edition (May 1, 2014) – Blandine Calais-Germain, Anatomy of Breathing, 232 pages, Publisher: Eastland Press; 1 edition (December 4, 2006) – Blandine Calais-Germain, Anatomy of Movement, 316 pages, Publisher: Eastland Press; Revised edition (December 2, 2007) – Margareta Nordin DirSci, Victor H. Frankel MD PhD KNO, Basic Biomechanics of the Musculoskeletal System Third Edition, 496 pages, Publisher: LWW; Third edition (April 4, 2001) – Keith J. Karren, Brent Q. Hafen, Kathryn J. Frandsen, Lee Smith, Mind/Body Health: The Effects of Attitudes, Emotions and Relationships (3rd Edition) 3rd Edition, 720 pages, Publisher: Benjamin Cummings; 3 edition (July 8, 2005) – Florence Peterson Kendall, Elizabeth Kendall McCreary, Patricia Geise Provance, Mary McIntyre Rodgers, William Anthony Romani, Muscles: Testing and Function, with Posture and Pain, 560 pages, Publisher: LWW; Fifth, North American edition (March 4, 2005)


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