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-？ FOOTWORK
Toes Apart Heels Together
01-？ FOOTWORK
Heels On Pedal
01-？ FOOTWORK
Split_Toes On Pedal
01-？ FOOTWORK
Split_Heels On Pedal
02-？ SINGLE LEG
Heels On Pedal
02-？ 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-？ STANDING LEG PRESS
Front
09-？ STANDING LEG PRESS
Side
10-？ LUNGE
Front
10-？ LUNGE
Backward
10-？ LUNGE
Side
11 PULL UP
2 ARM WORK
12-？ SCAPULA ISOLATION PRONE
Retraction
12-？ SCAPULA ISOLATION PRONE
Protraction
13 ONE ARM PUSH PRONE
14 SWAN DIVE PREP
15 SWAN DIVE
16-？ SCAPULA ISOLATION STANDING
Front
16-？ SCAPULA ISOLATION STANDING
Back
17-？ TRICEPS PRESS STANDING
