Forward Pilates Staff Planner
Weekly class planning, class type guidance, 4 week programming rotation, prop guidance, and instructor notes.
Weekly Schedule
Monday
Full body balance, control and flow.
Heavy springs, slow tempo and control.
Technique, confidence and clear setup.
Balanced full body session.
Mobility, flexibility and recovery.
Strength focused evening session.
Full body class for mixed levels.
Jumpboard, cardio and high energy.
Tuesday
Slow, controlled strength work.
Full body balance and flow.
Beginner friendly technique class.
Mobility and recovery focus.
Balanced full body class.
Full body evening session.
Jumpboard intervals and cardio.
Evening reset and recovery.
Wednesday
Full body balance and control.
Heavy springs and slow tempo.
Clear setup and confidence building.
Balanced full body structure.
Mobility, flexibility and release.
Jumpboard and high energy.
Evening strength and control.
Full body flow and strong finish.
Thursday
Heavy resistance and slow reps.
Balanced full body session.
Technique, confidence and support.
Recovery and mobility.
Full body balance and control.
Balanced evening class.
Controlled strength session.
Jumpboard cardio and energy.
Friday
Full body balance and flow.
Slow strength and control.
Beginner friendly class.
End of week recovery.
Balanced full body class.
Runs every second Friday only.
Runs every second Friday only.
Saturday
Strong start, heavy springs and control.
High demand full body class.
Prime time jumpboard class.
Mixed level full body class.
Recovery, stretch and reset.
Class Type Definitions
Forward Signature
What it is: Your core class. Balanced, full body and repeatable.
What it is not: Not too heavy, not too fast, not cardio focused.
Structure: Warm up, lower body, upper body, core, glutes and short stretch.
Rule: Signature should feel like a full body workout every time. Nothing should dominate.
Forward Strength
What it is: Slow, heavy and controlled.
What it is not: Not fast, not jumpy, not high transition.
Structure: Warm up with resistance, lower body heavy, upper body heavy, core holds and short stretch.
Rule: If clients are not slowing down, the class is going too light.
Forward Sweat
What it is: Jumpboard based, cardio driven, high energy and controlled.
What it is not: No circuits, no stations, no chaos.
Structure: Jumpboard intervals, short recovery, reformer based core resets and controlled transitions.
Rule: High energy, but always controlled and coached. Everything stays on the reformer.
Forward Stretch
What it is: Recovery, mobility and flexibility.
What it is not: Not rushed, not strength disguised as stretch, not complicated.
Structure: Gentle warm up, lower or upper focus, longer holds, breath work and full body reset.
Rule: Slow everything down.
Forward Foundations
What it is: Your onboarding class. Beginner friendly, supportive and technique focused.
What it is not: Not boring, not too easy, not rushed.
Structure: Warm up, basic lower body, core basics, light arms and stretch.
Rule: Clients should feel more confident leaving than when they arrived.
4 Week Programming Rotation
Forward Signature Rotation
Week 1: Control
Basic patterns, slower tempo, technique focus.
Week 2: Unilateral
Single leg work, balance and core obliques.
Week 3: Flow
Smoother transitions, slightly faster pace and linked movements.
Week 4: Challenge
Combo movements, balance, strength and controlled intensity.
Forward Strength Rotation
Week 1: Lower Body Heavy
Squats, lunges and glutes.
Week 2: Upper + Core
Rows, presses and slow core burn.
Week 3: Unilateral
Single leg, balance and stability.
Week 4: Full Body Heavy
Combine lower and upper body with controlled reps and longer sets.
Forward Sweat Rotation
Week 1: Intervals
30 seconds jump, 15 seconds rest, with short reformer based core resets.
Week 2: Tempo
Longer jump sets with controlled pace changes. Example: slow jump to faster jump.
Week 3: Endurance
Longer working blocks with minimal rest and sustained effort.
Week 4: Power
Short explosive jump sets with full recovery. Focus on height, control and landing.
Forward Foundations Rotation
Week 1: Basics
Footwork, bridges, simple core and light arms.
Week 2: Control
Slower tempo, stability focus and core control.
Week 3: Confidence
Small progressions, light balance work and simple challenge.
Week 4: Flow Intro
Simple transitions and combined movements.
Forward Stretch Rotation
Week 1: Lower Body
Hips, hamstrings and glutes.
Week 2: Upper Body
Shoulders, chest and spine.
Week 3: Full Body Flow
Movement and stretch combined.
Week 4: Deep Stretch
Longer holds, slower pace and breath focus.
Prop Guidance
Forward Signature
Purpose: Add variety, support balance and assist control.
Use: Light hand weights for arms, ball for inner thighs or core, ring for alignment.
Rule: Props should not dominate the class.
Forward Strength
Purpose: Increase resistance and intensity.
Use: Hand weights for arms, ring during bridges, ball for stability challenges.
Rule: Props must make the class feel stronger, not just different.
Forward Sweat
Purpose: Add small variety between jumpboard blocks.
Use: Light hand weights for short arm work or ball for short core resets.
Rule: Jumpboard stays the focus. Props are secondary.
Forward Foundations
Purpose: Help clients understand movement and improve positioning.
Use: Ball for core connection, ring for alignment, very light hand weights.
Rule: Props should make the movement easier to understand.
Forward Stretch
Purpose: Support mobility and help clients release safely.
Use: Ball for support, ring for gentle resistance, light hand weights for shoulder opening.
Rule: Props should support the stretch, not turn it into strength work.
Instructor Class Plan Requirements
Instructor Rules
Programming Rules
- Follow the weekly focus.
- Do not repeat the exact same class every week.
- Keep the class identity clear.
- Add small variations only.
- Finish within 45 minutes.
- Do not let props take over the class.
Coaching Standards
- Keep cues simple and clear.
- Match your energy to the class type.
- Assist clients where needed.
- Learn client names.
- Create a welcoming environment.