Stop Stretching. Start Recovering.

40 exercises · mat, resistance band

The 10-Week Pilates Program for Frozen Shoulder Recovery

Gentle, progressive exercises to break down capsular adhesions, restore range of motion, and rebuild shoulder function — without forcing through pain.

all-levels 12 weeks

The 12-Week Pilates Program for Herniated Disc Recovery

Safe, progressive exercises to decompress your spine, stabilise your core, and rebuild confident movement after a disc herniation.

48 exercises · mat, resistance band (optional)

all-levels 12 weeks

The 12-Week Pilates Program for Hip Replacement Recovery

Gentle, progressive exercises to rebuild strength, restore mobility, and regain confidence after total hip replacement surgery.

44 exercises · mat, chair

all-levels 12 weeks

The 12-Week Pilates Program for Knee Replacement Recovery

Gentle, progressive exercises to rebuild strength, restore range of motion, and regain confident walking after total knee replacement surgery.

42 exercises · mat, chair

The 8-Week Pilates Program for Shoulder Impingement Recovery

Targeted exercises to resolve subacromial impingement, rebuild rotator cuff strength, and restore pain-free overhead movement.

The 8-Week Pilates Program for Fibromyalgia Relief

Gentle, paced movement and nervous-system regulation to ease widespread pain, calm flare-ups, and rebuild energy — without triggering the crash.

The 8-Week Pilates Program for Lower Back Pain

Targeted exercises to relieve chronic lower back pain, rebuild deep core stability, and restore the confident movement that pain has taken away.

34 exercises · mat

28 exercises · mat, resistance band

The 6-Week Pilates Program for Neck and Upper Back Pain

Targeted exercises to reverse forward head posture, release upper trap tension, and rebuild pain-free posture for desk workers and screen users.

24 exercises · mat, tennis ball

The 6-Week Pilates Program for Plantar Fasciitis Relief

Targeted exercises to relieve heel and arch pain, restore foot mechanics, and rebuild pain-free walking and standing patterns.

36 exercises · mat, tennis ball

The 8-Week Pilates Program for Sciatica Relief

Targeted exercises to reduce sciatic nerve pain, release piriformis tension, and rebuild pain-free movement patterns.

The 8-Week Pilates Program for SI Joint Pain

Targeted exercises to stabilise your sacroiliac joint, correct asymmetric movement patterns, and rebuild pain-free daily function.

The 8-Week Pilates Program for BJJ and MMA Fighters

Protect your spine, unlock guard mobility, build neck resilience, and develop the injury-proof body that keeps you training — not recovering.

34 exercises · mat, resistance band

The 8-Week Pilates Program for CrossFit Athletes

Unlock overhead mobility, protect your spine during heavy lifts, and recover faster between WODs — the accessory work your programming is missing.

32 exercises · mat, foam roller

The 8-Week Pilates Program for Cyclists

Targeted exercises to open tight hip flexors, relieve riding-position back and neck pain, and build the off-bike strength that makes you faster on it.

32 exercises · mat, resistance band

The 8-Week Pilates Program for Football (Soccer) Players

Prevent hamstring injuries, unlock hip flexors, stabilise ankles, and build the core power that protects you on the pitch and improves your game.

The 8-Week Pilates Program for Golfers

Targeted exercises to unlock rotation, protect your back, and add distance off the tee — built around the biomechanics of the golf swing.

The 8-Week Pilates Program for Horse Riders

Build an independent seat, stabilise your core, correct hip asymmetry, and develop the quiet, balanced body position every rider strives for.

30 exercises · mat

36 exercises · mat, foam roller

The 10-Week Pilates Program for Marathon Runners

Build hip stability, protect your IT band, and injury-proof your body through high-mileage training blocks — so you get to the start line healthy.

The 8-Week Pilates Program for Rock Climbers

Antagonist training for fingers and wrists, shoulder stability for dynamic moves, and the hip flexibility and core tension that sends your projects.

34 exercises · mat, resistance band

The 8-Week Pilates Program for Rugby Players

Build injury resilience, protect your neck and shoulders, and recover faster between matches — the off-field work that keeps you on the pitch.

The 8-Week Pilates Program for Runners with Knee Pain

Targeted exercises to correct patellar tracking, strengthen your hips and glutes, and get you back to running pain-free.

34 exercises · mat

The 6-Week Pilates Program for Skiing and Snowboarding

Pre-season conditioning to build knee stability, leg endurance, and the balance and core control that keeps you safe and strong on the slopes.

28 exercises · mat

The 8-Week Pilates Program for Surfers

Build paddle endurance, speed up your pop-up, develop rotational power, and protect your shoulders — so you spend more time riding and less time recovering.

The 8-Week Pilates Program for Swimmers

Targeted exercises to bulletproof your shoulders, build rotational power, and prevent the overuse injuries that sideline swimmers.

32 exercises · mat, resistance band

The 8-Week Pilates Program for Tennis Players

Targeted exercises to build rotational power, protect your shoulder and elbow, and eliminate the imbalances that hold your game back.

38 exercises · mat, resistance band, foam roller

The 10-Week Pilates Program for Triathletes

Cross-discipline injury prevention, transition efficiency, and the resilient core stability that keeps you training across swim, bike, and run without breaking down.

28 exercises · mat, chair

The 8-Week Pilates Program for Seniors (Over 60)

Gentle, chair-supported exercises to maintain mobility, improve balance, and rebuild the strength and confidence that keeps you independent.

The 8-Week Pilates Program for Postpartum Recovery

Rebuild your core, reconnect your pelvic floor, and restore your body with a structured program designed specifically for new mothers.

24 exercises · mat, cushion

The 6-Week Pilates Program for Pregnancy (Second Trimester)

Safe, trimester-specific exercises to maintain strength, ease common aches, and prepare your body for a confident birth — weeks 14 to 27.

The 6-Week Pilates Program for Pelvic Floor Strengthening

Rebuild pelvic floor strength, stop leaking, and restore confidence with a comprehensive program that goes far beyond Kegels.

26 exercises · mat

The 8-Week Pilates Program for Osteoporosis

Safe, bone-strengthening exercises to improve posture, reduce fracture risk, and rebuild confidence in movement — with zero loaded spinal flexion.

30 exercises · mat

The 10-Week Pilates Program for Scoliosis Management

Targeted exercises to reduce spinal asymmetry pain, improve postural balance, and build functional strength around your unique curve pattern.

36 exercises · mat

The 6-Week Pilates Program for Desk Workers with Lower Back Pain

Targeted exercises to undo the damage of prolonged sitting — release locked hip flexors, reactivate your core, and end the daily cycle of stiffness and pain.

28 exercises · mat

36 exercises · mat, resistance band

The 6-Week Pilates Program for Musicians

Targeted exercises to relieve repetitive strain, correct performance posture, and manage the physical demands that playing an instrument places on your body.

24 exercises · mat

beginner 8 weeks

The 8-Week Post-GLP-1 Pilates Reshape Protocol

For the muscle, the glutes, and the tone you don't want to lose on Ozempic, Mounjaro, or Wegovy — and the movement habit that keeps the weight off after you stop.

26 exercises · mat, resistance band

The 6-Week Pilates Program for Posture Correction

Targeted exercises to reverse rounded shoulders, forward head posture, and desk-induced slouching — so you stand taller, breathe deeper, and feel more confident.

beginner 6 weeks

The 6-Week Pilates Program to Get You Reformer Ready

Learn the exact movements, breathwork, and language of beginner reformer Pilates on the mat — so you walk into your first studio class knowing what to do.

38 exercises · mat, resistance band, sliders

intermediate 8 weeks

The 8-Week Pilates Program for Reformer-Style Results at Home

Mat, resistance bands, and sliders — the closest you can get to reformer Pilates without a $3,000 machine or a studio membership.