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:
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– Item had defects.
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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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