필라테스 리포머 PILATES REFORMER

PROLOGUE

PILATES PRINCIPLE

BASIC PLACEMENT
1. BREATHING
2. PELVIC PLACEMENT
3. RIB CAGE PLACEMENT
4. SCAPULAR MOVEMENT & STABILIZATION
5. HEAD & CERVICAL PLACEMENT

REFORMER

01-➊ FOOTWORK
Heels On Bar
01-➋ FOOTWORK
Midfoot On Bar
01-➌ FOOTWORK
Toes On Bar
01-➍ FOOTWORK
V Feet
01-➎ FOOTWORK
Wide Feet
01-➏ FOOTWORK
Internal Rotated
01-➐ FOOTWORK
Running
02-➊ BRIDGING
Pelvic Lift
02-➋ BRIDGING
Single Leg Pelvic Lift
03-➊ FEET IN STRAP SERIES
Leg Lower & Lift
03-➋ FEET IN STRAP SERIES
Scissors
03-➌ FEET IN STRAP SERIES
Circle
03-➍ FEET IN STRAP SERIES
Frog
04 SHORT SPINE MASSAGE
05-➊ SUPINE ARM WORK
Triceps
05-➋ SUPINE ARM WORK
Deltoid
05-➌ SUPINE ARM WORK
Lat Pull
05-➍ SUPINE ARM WORK
Pectoralis
05-➎ SUPINE ARM WORK
Arm Circle
06 HUNDRED
07-➊ STOMACH MASSAGE
Round Back
07-➋ STOMACH MASSAGE
Flat Back
07-➌ STOMACH MASSAGE
Reaching
07-➍ STOMACH MASSAGE
Rotation With Arm
08-➊ ARM WORK IN STRAP SITTING
Facing Strap / Triceps
08-➋ ARM WORK IN STRAP SITTING
Facing Strap / Arm Twist
08-➌ ARM WORK IN STRAP SITTING
Facing Strap / Row
08-➍ ARM WORK IN STRAP SITTING
Facing Strap / External Rotation
08-➎ ARM WORK IN STRAP SITTING
Facing Footbar / Serve A Tray
08-➏ ARM WORK IN STRAP SITTING
Facing Footbar / Hug A Tree
08-➐ ARM WORK IN STRAP SITTING
Facing Footbar / Salute
08-➑ ARM WORK IN STRAP SITTING
Facing Footbar / Twist Front
09-➊ ROLL DOWN 104
Arm Straight
09-➋ ROLL DOWN
Oblique
09-➌ ROLL DOWN
Biceps
09-➍ ROLL DOWN
Shoulder
10-➊ SHORT BOX SERIES
Round Back
10-➋ SHORT BOX SERIES
Flat Back
10-➌ SHORT BOX SERIES
Oblique
10-➍ SHORT BOX SERIES
Mermaid
11-➊ LONG BOX ARMWORK PRONE
Pulling Down
11-➋ LONG BOX ARMWORK PRONE
Airplane
11-➌ LONG BOX ARMWORK PRONE
Triceps Pull Back
11-➍ LONG BOX ARMWORK PRONE
Pulling Strap(engage abdominals)
11-➎ LONG BOX ARMWORK PRONE
Hands Up
11-➏ LONG BOX ARMWORK PRONE
Hands In
11-➐ LONG BOX ARMWORK PRONE
Single Arm
11-➑ LONG BOX ARMWORK PRONE
Swan With Footbar
12-➊ KNEELING ABDOMINALS-FACING BACK
Flatback
12-➋ KNEELING ABDOMINALS-FACING BACK
Roundback
12-➌ KNEELING ABDOMINALS-FACING BACK
Oblique
12-➍ KNEELING ABDOMINALS-FACING BACK
Single Leg
13-➊ KNEE STRETCH
Knee Stretch-Flat(arched) Back
13-➋ KNEE STRETCH
Knee Stretch-Roundback
14-➊ ELEPHANT
Flatback
14-➋ ELEPHANT
Round Back
15-➊ LONG STRETCH
Arched Back
15-➋ LONG STRETCH
Round Back
16 UP STRETCH
Round Back
17-➊ SIDE SPLIT
Leg Straight
17-➋ SIDE SPLIT
Kneebent-Turn Out
17-➌ SIDE SPLIT
Parallel
18-➊ LUNGE
Lunge
18-➋ LUNGE
Eve’s Lunge
19-➊ MERMAID
Side Stretch
19-➋ MERMAID
Reach Arm Under Torso
20 CLEOPATRA