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-？ BALLET STRETCH KNEELING
Forward
08-？ 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-？ MIDBACK SERIES
Triceps Press
26-？ MIDBACK SERIE
