PROLOGUE
PILATES PRINCIPLE
BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT
01 ABDOMINAL PREP
02-➊ BREAST STROKE PREPS
Hands By Shoulder
02-➋ BREAST STROKE PREPS
Hands By Hips
02-➌ BREAST STROKE PREPS
Hands Under Forehead
03 SHELL STRETCH
04 HUNDRED
05 HALF ROLL BACK
06 ROLL UP
07 ONE LEG CIRCLE
08 SPINE TWIST
09 ROLLING LIKE A BALL
10 SINGLE LEG STRETCH
11 OBLIQUES
12 DOUBLE LEG STRETCH
13 SCISSORS
14 SHOULDER BRIDGE
15 ROLL OVER
16 HEEL SQUEEZE PRONE
17 ONE LEG KICK
18 BREAST STROKE
19 SAW
20 OPEN LEG ROCKER
21 NECK PULL
22 OBLIQUE ROLL BACK
23 JACK KNIFE
24 SIDE KICK
25-➊ SIDE LEG LIFT SERIES
Top Leg Abduction
25-➋ SIDE LEG LIFT SERIES
Top Leg Circle
25-➌ SIDE LEG LIFT SERIES
Staggered Legs
25-➍ SIDE LEG LIFT SERIES
Both Legs Together
25-➎ SIDE LEG LIFT SERIES
Lateral Flexion
26 SCISSORS IN AIR
27 BICYCLE IN AIR
28 DOUBLE LEG KICK
29 SPINE STRETCH FORWARD
30-➊ TEASER SERIES
Teaser Prep
30-➋ TEASER SERIES
Legs Diagonal
30-➌ TEASER SERIES
Lower & Lift Legs
31 SINGLE LEG EXTENSION
32 SWAN DIVE
33 SWIMMING
34 LEG PULL FRONT
35 LEG PULL
36 HIP TWIST
37 CONTROL BALANCE
38 CORKSCREW
39 SIDE KICK KNEELING
40 SEAL
41 SIDE BEND
42 TWIST
43 ROCKING
44 BOOMERANG
45 PUSH UP
PILATES PRINCIPLE
BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT
01 ABDOMINAL PREP
02-➊ BREAST STROKE PREPS
Hands By Shoulder
02-➋ BREAST STROKE PREPS
Hands By Hips
02-➌ BREAST STROKE PREPS
Hands Under Forehead
03 SHELL STRETCH
04 HUNDRED
05 HALF ROLL BACK
06 ROLL UP
07 ONE LEG CIRCLE
08 SPINE TWIST
09 ROLLING LIKE A BALL
10 SINGLE LEG STRETCH
11 OBLIQUES
12 DOUBLE LEG STRETCH
13 SCISSORS
14 SHOULDER BRIDGE
15 ROLL OVER
16 HEEL SQUEEZE PRONE
17 ONE LEG KICK
18 BREAST STROKE
19 SAW
20 OPEN LEG ROCKER
21 NECK PULL
22 OBLIQUE ROLL BACK
23 JACK KNIFE
24 SIDE KICK
25-➊ SIDE LEG LIFT SERIES
Top Leg Abduction
25-➋ SIDE LEG LIFT SERIES
Top Leg Circle
25-➌ SIDE LEG LIFT SERIES
Staggered Legs
25-➍ SIDE LEG LIFT SERIES
Both Legs Together
25-➎ SIDE LEG LIFT SERIES
Lateral Flexion
26 SCISSORS IN AIR
27 BICYCLE IN AIR
28 DOUBLE LEG KICK
29 SPINE STRETCH FORWARD
30-➊ TEASER SERIES
Teaser Prep
30-➋ TEASER SERIES
Legs Diagonal
30-➌ TEASER SERIES
Lower & Lift Legs
31 SINGLE LEG EXTENSION
32 SWAN DIVE
33 SWIMMING
34 LEG PULL FRONT
35 LEG PULL
36 HIP TWIST
37 CONTROL BALANCE
38 CORKSCREW
39 SIDE KICK KNEELING
40 SEAL
41 SIDE BEND
42 TWIST
43 ROCKING
44 BOOMERANG
45 PUSH UP
● Paper Book: 168 pages
● Language: Korean
● Dimensions: 205*280*9.6 mm
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