PROLOGUE
PILATES PRINCIPLE
BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT
LADDER BARREL
STRETCHBALLET STRETCH
Neutral Cervica
Lateral Flexion
Bend & Stretch
1 FEET ON LADDER
01 OBLIQUE WITH FLEXION
02 SIDE BEND
03 SWAN DIVE
2 HAND ON LADDER
04 LOWER & LIFT
05 LEG CIRCLE
06 SCISSORS
07 BEATS
3 SIDE LYING
08 SIDE LEG LIFT
09 SCISSORS
10 ONE ARM PRESS
4 SHORT BOX SERIES
11 ROUND BACK WITH EXTENSION
12 STRAIGHT BACK
13 TWIST
5 SITTING
14 SCISSORS
15 BICYCLE
16 LOWER & LIFT
17 LEG CIRCLE
18 HIP TWIST
