Morning: Energy & Posture
08:00 – 09:30: Pilates Matwork
9:15 a.m. – 10:00 a.m.: Guided stretching or light relaxation
10:30 am: Brunch
Afternoon: Free time / Optional activities
Hiking & walks, cold baths, relaxation (library, herbal tea bar; ..)
Nutritional intervention
End of the day: refocusing & relaxation
5:00 PM – 6:30 PM: Pilates
6:30 p.m. – 6:45 p.m.: Deep relaxation
7:30 PM: Dinner
Day 1 – Foundations & Breathing
Objective: To introduce technique and breathing
The program includes: Introduction to the 7 principles, Fundamental exercises, Stretching
Day 2 – Stability and deep strengthening
Objective: To deepen the work of the center and improve the range of motion
The program includes: Review of the basics, Advanced variations of fundamental exercises
Working with accessories: small ball, elastic band
Day 3 – Coordination & Fluency
Objective: To make the sequences more complex and improve fluidity
The program includes: Introduction to sequences combining strength, mobility and balance
Workshops for two
Day 4 – Endurance
Objective: to explore advanced movements, strengthen endurance, mobility and coordination
The program includes: Musical sequences with varied combinations, variations, and adaptations according to the group's level
Day 5 – Full Flow & Closure
Objective: to bring everything together and streamline the process
On the agenda: Master sequence: combining movements from Day 1 to Day 4 with a continuous flow
Final stretching and relaxation, closing circle