“Loyal to Joe’s Work”

Pilates’ Contrology Coach Guidebook

Contrology Body Preservation Method: Weekend 8

Name:_____________________________
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 Welcome to the Loyal to Joe’s Work Pilates Contrology training program.
I’m excited to continue the tradition of sharing the proven fitness techniques of Joseph Pilates with future generations of
instructors.

I first encountered Pilates over twenty-five years ago while searching for a more effective approach to fitness training. I
was immediately enthralled by how well the Pilates method of exercise and strength training quickly helped such a wide
range of individuals. I found that Pilates was truly for everyone and every body type – not just for professional athletes or
those in need of special assistance.

To master and stay true to the classical techniques of Pilates, I found myself at Vintage Pilates in California under the
instruction of Jay Grimes, a highly respected trainer who worked with and learned directly from Joseph and Clara Pilates.
Jay is an excellent instructor who teaches the proper techniques for each exercise, just as Joseph had taught him years
prior. I’m proud to continue this tradition of teaching the original work of Joseph Pilates, both in my own studios, and in
numerous studios around the world.

Helping and inspiring people of all types to do their absolute best with their bodies is important to me. As you progress
through this training program, my hope is that you not only learn proper exercise techniques, but also share in the joy of
watching those you are teaching build stronger bodies and increase confidence. I’m excited for us to embark upon this
training journey together.

Thank you,

Joel Crosby

Owner, Vitality Method, LLC

No part of this manual may be reproduced or copied.

All text and images are the property of Joel Crosby Vitality Method, LLC.

Copyright © 2024 Joel Crosby Vitality Method, LLC. All Rights Reserved

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Welcome to weekend 8 of the Vitality Method Pilates Contrology Teacher Training Program!

Introduction
This program aims to not only enhance personal growth, but also to provide a chance to dive into the invigorating world
of classical Pilates. When you understand the teaching techniques in this program, along with consistent practice, you
will become a confident and effective Pilates teacher/coach.

You will learn the most efficient, effective, and logical way to progress the mat work of Joseph Pilates.

This manual introduces you to Joe Pilates’ foundation work on the Guillotine, Armchair, Ped-O-Pul, Neck Stretcher,
Sandbag, Foot Corrector, Toe Corrector, 2x4, Pushup device, Breath-a-cizer, and Finger corrector. You will continue to
learn how to make people mentally/physically strong, mobile, healthy, and change their lives for the better. One of the
things that will make you a good teacher/coach is knowing which exercise to choose and when to introduce it to the
client. This can only happen if you personally have experienced each exercise many times in your own body.

Main principles of Pilates Joe himself emphasized:

o Move:
o Move on your own:
o Move with control:

Valuable subprinciples other teachers added over the years:

o Centering:
o Concentration:
o Control:
o Precision:
o Breath:
o Flow:

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 7 Major Elements of Contrology progressive movement system
Under the intensity of training, we can only think over very specific, succinct coaching cues. At its most
basic you have elements 1 -3 to focus on.
At level 2 of Contrology training, these can now be expanded to 4 additional elements to hold effort
generated by your beath and expressed through your movements.

1. Abdominal activation up.

2. Glute activation (glute recruitment)

3. Shoulder Pack.

4. Two Way Stretch

5. Hand/Foot Confirmation

6. Joint Stability

7. Hip Drive/Back Drive

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 Progress Scale
Use the scale below to know when to progress and when to regress clients.

Technique |1--------8--10|
The worst technique ever is a 1.
The perfect technique is a 10.

Effort |1------6----10|
No effort at all is a 1.
Complete exhaustion or cannot hear or focus is a 10.

Discomfort |1---3-------10|
Complete comfort is a 1.
Excruciating pain is a 10.

Observing all 3 parts of this scale together will help you make the best decisions for your clients’ progress.

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 Coaching Qualities

As you continually strive for excellence in your coaching endeavors, it's essential to revisit and reinforce the key
qualities that make a significant impact on your effectiveness.

• Patience
o Patience is not just a virtue; it's a cornerstone of effective coaching. We need to cultivate an
environment where individuals feel supported and encouraged, even in the face of challenges.
• Be Consistent
o Consistency is the bedrock upon which trust is built. By consistently demonstrating our
commitment to growth, improvement, and the well-being of those we coach, we create a
foundation for success. Be consistent in teaching the Pilates system.
• Pleasant Command
o Leadership with a pleasant command is a powerful combination. Our coaching style should
inspire respect while maintaining an approachability that encourages open communication. A
positive and uplifting demeanor can turn challenges into opportunities for progress in the
system. Avoid using the term “’Don’t” before instructions. Be friendly but not overly familiar with
your clients. Maintain a teacher student relationship.
• Cues: Visual, Verbal, Tactile
o Effective communication lies at the heart of coaching Pilates. Utilizing a variety of cues, including
visual, verbal, and tactile, ensures that our guidance is comprehensive and accessible. Tailoring
our approach to different learning styles enhances the impact of our coaching. Example:
Demonstrating one repetition of an exercise is a good visual cue for new people.
• Clear and Simple
o Clarity is key. Our coaching messages should be clear, concise, and easily understood. By
simplifying complex concepts, we empower those we coach to grasp and implement new
movements with confidence. If we talk too much clarity is lost and understanding is more
difficult.
• Observation
o The ability to keenly observe is a skill that sets exceptional coaches apart. Through thoughtful,
“strategic” observation, you gain insights into the unique needs and strengths of your client.
This allows you to tailor your coaching to maximize effectiveness. This skill takes time to develop
and is something that you will develop throughout your entire career as a Pilates coach.

Incorporating these coaching qualities into your interactions with clients will elevate the coaching experience
for those you work with, and contribute to a positive, enriching learning environment.

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Neck Stretcher
Facing in Tall Back

Facing in Round Back

Facing Out Tall Back

Facing Out Round Back

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 Sandbag (Beanbag)

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 2x4

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 Foot Corrector
Toe Curls Heel Curls

Toe Pump Arch Pump Heel Pump Massage

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 Toe Corrector
Out and In Push and Pull

Circles Out and In Anchored Leg V-Feet

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 Finger Corrector

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 Breath-a-cizer

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Pushup Device
Push Ups

Leg Pull Up

Triceps Dip

L-Sit V-Sit

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 Guillotine
Foot Work

One Leg

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 Monkey Stretch One Leg Monkey Stretch

Tower

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 Teaser Zip Ups

Suitcase Lift Shoulder Press Ups

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 Pull Downs Leg Press Down Front

Leg Press Down Side

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 Pull Ups or Chin Ups

Pike and Beats

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 Monkey on a stick

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 Armchair (Baby Chair)
Arm Circles

Hug Shave

Boxing

Hug Spine Stretch Forward

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 Dive Spine Stretch Forward

Boxing Spine Stretch Forward

Rowing 3 (From the Ribs)

Rowing 4 (From the Hips)

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 Butterfly

Chest Expansion Chair Back Down

Chest Expansion Chair Back Up

Reverse Hug Chair Back Up

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 Side Arm Series (Swakate)
Reverse Hug Reach Up

Profile Pull

Profile Circles

Lotus

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Ped-o-Pul
Centering

Boxing

Roll Down

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 Arm Circles

Butterfly

One Leg Squat

Twist Around

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 Chest Expansion

Swan

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