NEW JOINERS. If you have already taken Pilates elsewhere in a dedicated Pilates studio at intermediate-advanced level, the odds are my Level 3-4 is suitable for you too! I still recommend you join one of my New Joiners: Premium Pilates Basics live online class. I can revise the basics with you, check your postural alignment and then assess which level, 2-3 or 3-4 is better suited for you for now.
If you've already been a member of my studio for a while and worked at Level 2-3, you should be able to do the majority of the exercises below in order to move up to 3-4. If you regularly take premium live classes I'll also be able to tell you when you're ready to move up.
You can straighten your legs to 45 degrees in the Hundred exercise without losing core engagement or triangle tilting
You can do the Scissors with straight legs correctly
You can perform the Criss Cross maintaining the ab curl (not bring head and shoulders down to mat between each oblique curl rep)
You manage the One Leg Stretch and Double Leg Stretch with both legs up +ab curl position without your neck tiring quickly.
You're able to perform the leg movements in the Shoulder Bridge
In Swan Dive you're able to lift to fork, and then straighten arms without belly dropping
In Swimming you're able to lift both arms and legs up without belly dropping
You're comfortable doing Push Ups in the angle position, and ready to start practicing full plank position
In the Side bend you're able lift bottom knee up as well (full body lift)
You're able to do hip lifts, and ready to start practicing a Roll Over. A lot of the exercises in Level 3-4 will involve Roll Overs and learning the Shoulder Stand. If the rolling over movement isn't suitable for you, don't worry, they can be adapted and you can still move up to 3-4.
Please note our bodies are built differently. You may be able to do some of the exercises listed above with ease, while others you struggle with. That's ok and you can still move up! A lot of if has to do with the weight distribution in our bodies. You may find shoulder bridge easy if you have strong legs, but Push Ups really tough if your top half is of a slimmer build. You're not expected to reach the same difficulty level in every single exercise.
Also, if for example sore wrists are holding you back in exercises such as Push Ups or Side Bends, that's ok. You can use blocks to help you, or just go for some of the adaptions I offer (for example elbow down in the Side Bend to take the pressure off the wrist altogether).
At Level 3-4 you'll then also be able to try the toughest difficulty level options I give in other classes too, such as Barre and Full Body Burn. You can check a weekly routine recommendation I've created here: https://www.annamcleanpilates.co.uk/routines-recommended