Begin in a quadruped position (on all fours) on the mat, ensuring the wrists are aligned under the shoulders and the knees under the hips. Ensure the shoulder blades glide into a neutral position, the shoulders remain stabilized and away from the ears, and the spine is in neutral alignment. Extend one leg back at a time, placing the toes on the mat to reach a front plank position. The body should form a straight line from head to heels, with the feet parallel and hip-width apart.
Inhale: Maintain the front plank position with an active core brace and axial elongation of the spine.
Exhale: Initiate a controlled hip extension over 2-4 counts, lifting one leg off the mat to hip height. Ensure the pelvis remains squared and neutral, avoiding any rotational deviation. Keep the foot of the elevated leg in dorsiflexion.
Inhale: Point the foot of the elevated leg from dorsiflexion to plantarflexion, maintaining the leg at hip height. Keep the body’s alignment in the plank position, holding this position for 2-4 counts to reinforce isometric strength and endurance.
Exhale: Flex the foot again to dorsiflexion, stabilizing the leg’s position for an additional 2-4 counts. Continue to engage the core, ensuring the spine remains in neutral alignment to prevent compensatory movements.
Inhale: Lower the leg back to the mat with precision, placing the toes gently on the floor. Maintain pelvic and spinal stability.
Repeat on the opposite leg, alternating sides for a total of 4–10 repetitions.
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
This website uses cookies to enhance your experience. Some are essential for site functionality, while others help us analyze and improve your usage experience. Please review your options and make your choice.
If you are under 16 years old, please ensure that you have received consent from your parent or guardian for any non-essential cookies.
Your privacy is important to us. You can adjust your cookie settings at any time. For more information about how we use data, please read our privacy policy. You may change your preferences at any time by clicking on the settings button below.
Note that if you choose to disable some types of cookies, it may impact your experience of the site and the services we are able to offer.
Some required resources have been blocked, which can affect third-party services and may cause the site to not function properly.
