Begin in a quadruped (all fours) position, maintaining a neutral spine. Align your knees directly under your hips and your wrists under your shoulders. Stabilize the scapulae and ensure your fingers are pointing forward.
Inhale — brace your core to prepare, focus on spinal alignment and axial elongation, and glide the scapulae into the spine in a neutral position.
Exhale — While maintaining core brace, extend one leg at a time backward, placing the feet on the floor to reach the front plank position. Keep the feet hip-width apart and parallel while aligning the body in plank in a straight line from head to toe.
Inhale — Hold the plank position for four counts, ensuring full-body alignment. Focus on core activation and strong leg extension.
Exhale — Maintain the plank for about 4–8 counts, emphasizing body stability and control. Keep your weight toward the balls of the feet, avoiding tension in the upper body.
Inhale — Bend one leg at a time to return to the starting quadruped position with control and core brace.
Complete 4–10 repetitions with focus on control.
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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