Every program is built by a clinical Pilates instructor with 4,000+ hours of teaching experience. Not generic workouts — targeted solutions for your specific condition.
Find the program designed for your specific condition, injury, or goal. Every protocol targets a different problem.
Get your complete PDF program immediately. Detailed exercises, weekly progressions, and modification guides.
Each program is built in progressive phases. Start where you are and build toward full recovery and strength.
Structured rehabilitation protocols for specific injuries
Gentle, progressive exercises to break down capsular adhesions, restore range of motion, and rebuild shoulder function — without forcing through pain.
Safe, progressive exercises to decompress your spine, stabilise your core, and rebuild confident movement after a disc herniation.
Targeted programs for chronic pain conditions
Performance and injury prevention for athletes
With over 4,000 hours of one-on-one teaching experience and 15+ years of clinical practice, Sophie designs every Pilates Protocols program from real client outcomes — not textbook theory. Each protocol is structured, progressive, and built for real people dealing with real conditions.
Take our 10-second assessment and we'll match you with the right protocol for your condition and experience level.
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