Lie supine with the arms extended in a T position. Both legs are extended toward the ceiling at 90° of hip flexion, knees extended, with the feet dorsiflexed in a locking position. The right foot is placed in front, while the left foot is locked with the toes gently touching the right ankle (locking position / three-point touch reference).
Inhale to scoop the abdomen and create axial elongation through the spine. The lumbar spine is gently imprinted, while the neck remains in a neutral, relaxed position.
Exhale — Reach the arms toward the right foot while lowering the left leg toward the floor into a scissor action, maintaining both feet dorsiflexed (three-point touch position).
The top (right) leg remains still, fully extended, reaching away from the pelvis toward the head.
Maintain pelvic and hip stability, with a neutral or imprinted lumbar spine depending on level and individual control.
Lower the leg only as far as control allows, keeping the pelvis and spine stable. Move over 4 counts, then hold the position for a few additional counts without losing alignment or axial length.
Inhale — Return the left leg to the locking position at 90° while the arms open back to the T position. Move over 4 counts, maintaining scapular stability, and spinal control.
Repeate on the same side 4–8 repetitions, then switch the locking position and perform the scissor on the opposite side.
Lower the bottom leg only a few degrees, prioritizing top leg extension and pelvis placement.
Recommended if lumbar extension, pelvic shift, or neck tension appear, especially in the presence of:
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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