Begin in a kneeling position on the mat, both arms in captain positions. Step the right foot forward, ensuring the front knee is aligned directly over the ankle.
Inhale — Place both hands on top of the front leg for support. Maintain a neutral spine with the pelvis and shoulders squared to the front and in line with each other. Keep the head aligned with the spine, looking forward. Focus on the stretch of the back leg. If necessary, slide the back leg further backward to intensify the stretch.
Inhale — Prepare by engaging the core muscles to stabilize the lumbo-pelvic region and lifting the spine.
Arch position — Exhale and circle the left arm toward the ceiling while extending the chest upward, at the same time gently moving the pelvis forward, emphasizing ankle flexion of the front leg. Feel the stretch starting from the back leg, through the extended spine and top arm, forming an arch curve. Maintain a neutral lumbar spine and square hips while emphasizing thoracic extension. Make sure to use a long exhalation to accompany a smooth motion and help the hip joint to release.
Inhale — Unwind the arch position to prepare.
Exhale — Arch again, using intercostal breathing to deepen the stretch. Focus on the sensation in the hip flexors of the back leg and the reach toward the ceiling of the chest. Draw the chest forward and up, creating axial elongation from the tailbone through the crown of the head.
Repeat 4–8 times on the same side.
Extend the back leg fully during the exhalation phase to increase the intensity of the hip flexor stretch.
The Core Structure & Function
Mentor Exercise Review
A Mentor Review is a live guided session where you can present exercises, ask questions, and receive individual feedback on your execution, cueing, and reasoning.
Please prepare (at least) one exercise you would like feedback on. Active participation is encouraged to gain the full benefit of the session.
Sessions require a minimum of two participants. If fewer than two students are registered 48 hours in advance, the session will be cancelled.
Mentor Reviews are scheduled based on participant availability. You will receive a confirmation email once your session is finalized.
©KINETICODE® 2025. ALL RIGHTS RESERVED
The Spine & Neck – Back Muscles Lectures – Part 2
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Spine & Neck – Back Muscles Lectures – Part 1
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Pelvis & Posterior Abdominal Wall Lectures –
Part 2
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Pelvis & Posterior Abdominal Wall Lectures –
Part 1
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Core Structure & Function Lectures – Part 2
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Core Structure & Function Lectures – Part 1
©KINETICODE® 2026. ALL RIGHTS RESERVED
©KINETICODE® 2026. ALL RIGHTS RESERVED
Price of the Course: €2.500
(excl. VAT, reclaimable)
*Prefer a payment plan? Email us at academy@kcmove.nl with a proposal.
Invest in your future as a Pilates professional with Europe-wide recognized certification. This fee gives you full access to a carefully designed 7-month learning journey that blends science, practice, and mentorship.
Your investment includes:
©KINETICODE® 2026. ALL RIGHTS RESERVED
The KinetiCode® Pilates Certification follows a 7-month study cycle, designed for maximum flexibility. You can begin at the start of any month and progress at your own pace while completing all required coursework.
In total, the course includes:
Total course time = 250 hours
©KINETICODE® 2026. ALL RIGHTS RESERVED
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