PROLOGUE
PILATES PRINCIPLE
BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT
CHAIR
1 LEG WORK
01-➊ FOOTWORK
Toes Apart Heels Together
01-➋ FOOTWORK
Heels On Pedal
01-➌ FOOTWORK
Split_Toes On Pedal
01-➍ FOOTWORK
Split_Heels On Pedal
02-➊ SINGLE LEG
Heels On Pedal
02-➋ SINGLE LEG
High Half Toe
03 HAMSTRING PRESS HIPS DOWN
04 HAMSTRING PRESS HIPS UP
05 FROG LYING FLAT
06 ANKLE EXERCISE
07 LOWER & LIFT STANDING
08 CROSSOVER PRESS
09-➊ STANDING LEG PRESS
Front
09-➋ STANDING LEG PRESS
Side
10-➊ LUNGE
Front
10-➋ LUNGE
Backward
10-➌ LUNGE
Side
11 PULL UP
2 ARM WORK
12-➊ SCAPULA ISOLATION PRONE
Retraction
12-➋ SCAPULA ISOLATION PRONE
Protraction
13 ONE ARM PUSH PRONE
14 SWAN DIVE PREP
15 SWAN DIVE
16-➊ SCAPULA ISOLATION STANDING
Front
16-➋ SCAPULA ISOLATION STANDING
Back
17-➊ TRICEPS PRESS STANDING
Front
17-➋ TRICEPS PRESS STANDING
Back
18 ONE ARM PREP HAND ON FLOOR
19-➊ AB PRESS SITTING
Flex Spine
19-➋ AB PRESS SITTING
Press Pedal
20 TRICEPS PRESS SITTING
21-➊ CAT STANDING FRONT
Articulation
21-➋ CAT STANDING FRONT
Ab Pulses
21-➌ CAT STANDING FRONT
Arm Presses
22-➊ PIKE ON FLOOR
Flex Forward
22-➋ PIKE ON FLOOR
Arms Press
23 SWAN DIVE FROM FLOOR
24 TORSO FLEXION ROLL OVER
25 TORSO PRESS SITTING PREP
26 MERMAID
27 MERMAID KNEELING
● Paper Book: 144 pages
● Language: Korean
● Dimensions: 205*280*8.2 mm
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.
Otherwise, standard shipping charges apply. Check out our delivery Terms & Conditions for more details.
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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