PROLOGUE
PILATES PRINCIPLE
BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT
CADILLAC
1 ROLL-DOWN BAR
01 ROLL-DOWN
02 ROLL-DOWN WITH BACK EXTENSION PREP
03 AIRPLANE PREP
2 ROLL-DOWN BAR STANDING
04 LAT PRESS
05 PRESS DOWN
06 PRESS DOWN WITH TRICEPS
3 TRAPEZE
07 BREATHING
08-➊ BALLET STRETCH KNEELING
Forward
08-➋ BALLET STRETCH KNEELING
Lateral
4 PUSH-THRU BAR WITH SPRINGS FROM ABOVE
09 LAT PULL
10 SCAPULA ISOLATION
11 PULL DOWN
12 PUSH-THRU ON BACK
13 PUSH-THRU ON BACK WITH ROLL UP
14 TEASER PREP
15 CAT PREP
16 SWAN DIVE
17 PUSH-THRU ON STOMACH WITH BACK EXTENSION PREP
18 ARMS BACKWARD
19 SIDE ARM PULL
20 MERMAID
21 FORWARD PUSH-THRU
5 PUSH-THRU BAR WITH SPRINGS FROM BELOW
22 SCAPULA ISOLATION
23 CHEST PRESS
24 LEG PRESS
6 ARM SPRINGS
25 BICEPS CURLS
26-➊ MIDBACK SERIES
Triceps Press
26-➋ MIDBACK SERIES
Straight Down
26-➌ MIDBACK SERIES
Airplane
26-➍ MIDBACK SERIES
Side
26-➎ MIDBACK SERIES
Circle
7 ARM SPRINGS SITTING
27-➊ BACK ROWING PREPS
Plow
27-➋ BACK ROWING PREPS
Open Elbow
27-➌ BACK ROWING PREPS
Airplane
27-➍ BACK ROWING PREPS
Biceps Curl
27-➎ BACK ROWING PREPS
Triceps
27-➏ BACK ROWING PREPS
Roll Down
27-➐ BACK ROWING PREPS
Roll Down With Biceps Curl
27-➑ BACK ROWING PREPS
Roll Down With Oblique
28-➊ FRONT ROWING PREPS
Straight Forward
28-➋ FRONT ROWING PREPS
Second Position
28-➌ FRONT ROWING PREPS
Offering
8 ARM SPRINGS STANDING
29 LOWER, MIDDLE, UPPER TRAP STRENGTHENER
30-➊ CHEST EXPANSION
Chest Expansion
30-➋ CHEST EXPANSION
Pulses
31 ARMS SIDEWAYS
32 BICEPS CURLS
33 TRICEPS PRESS
34-➊ SIDE ARM WORK
Internal Rotation
34-➋ SIDE ARM WORK
External Rotation
34-➌ SIDE ARM WORK
Adduction
34-➍ SIDE ARM WORK
Abduction
35-➊ SNOW ANGELS
Two Arms
35-➋ SNOW ANGELS
One Arms
36 FORWARD PUSH-THRU
9 LEG SPRINGS
37-➊ BEND & STRETCH
Parallel
37-➋ BEND & STRETCH
Laterally Rotated
37-➌ BEND & STRETCH
Medially Rotated
38-➊ CIRCLES
Parallel
38-➋ CIRCLES
Laterally Rotated
38-➌ CIRCLES
Medially Rotated
39 WALKING
10 LEG SPRINGS SIDE-LYING
40 BEND & STRETCH
41 LIFT & LOWER
11 FUZZY HANGING STRAPS
42 SIDE STRETCH
12 PUSH-THRU BAR STANDING
43 BICEPS CURLS
44 TRICEPS PRESS
45 STANDING PUSH-THRU
● Paper Book: 248 pages
● Language: Korean
● Dimensions: 205*280*14
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Returns will be accepted for up to 10 days of Customer’s receipt or tracking number on unworn items. You, as a Customer, are obliged to inform us via email before you return the item, only in the case of:
– Received the wrong item.
– Item arrived not as expected (ie. damaged packaging).
– Item had defects.
– Over delivery time.
– The shipper does not allow the goods to be inspected before payment.
The returned product(s) must be in the original packaging, safety wrapped, undamaged and unworn. This means that the item(s) must be safely packed in a carton box for protection during transport, possibly the same carton used to ship to you as a customer.
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