스프링보드 필라테스 교과서

서문
스프링보드 : 필라테스 트레이닝의 완성
스프링보드의 이점
스프링 보드(Spring Board)란 ?
스프링보드의 장점은 무엇일까요?
Pilates 원리
그룹 티칭 스킬
난이도 조절

< ROLL DOWN BAR EXERCISE>
DOUBLE KNEE PULLS – BEGINNING
HIP-UPS – INTERMEDIATE
PARAKEET – ADVANCED
LEVITATED HIP FOLD - INTERMEDIATE
ROLL DOWN ROUND BACK – BEGINNING
ROLL DOWN FLAT BACK – INTERMEDIATE
ROLL DOWN ARCH BACK - ADVANCED
TWIST ROUND BACK - BEGINNING
TWIST FLAT BACK - INTERMEDIATE
TWO ARMS/SIDE ROLL UPS - INTERMEDIATE
SIDE BEND – INTERMEDIATE
TEASER - ADVANCED
JACKKNIFE – ADVANCED
SWAN – BEGINNING
LAT PRESS – BEGINNING
TRICEP PRESS – BEGINNING
THIGH STRETCH - INTERMEDIATE
ONE ARM LAT PULL - BEGINNING
MERMAID STRETCH – INTERMEDIATE
SEATED CHICKEN WINGS - BEGINNING
ARABESQUE – INTERMEDIATE
PILATES SQUAT - INTERMEDIATE
JUMP SQUAT – INTERMEDIATE
LUNGING TRICEPS PRESS – INTERMEDIATE

< ARM SPRING EXERCISE>
LYING PULL DOWN - BEGINNING
TRICEP PRESS - BEGINNING
BREATHING - INTERMEDIATE
SWIMMING - INTERMEDIATE
HUNDRED - INTERMEDIATE
COORDINATION - INTERMEDIATE
MODIFIED FRONT ROWING - BEGINNING
FRONT ROWING COMBO - BEGINNING
BACK ROWING ROUND BACK - INTERMEDIATE
BACK ROWING FLAT BACK HINGE - INTERMEDIATE
HUG A TREE - BEGINNING
SALUTE - INTERMEDIATE
CHEST EXPANSION - BEGINNING
ARM CIRCLES - BEGINNING
PUNCHING - INTERMEDIATE
BUTTERFLY - INTERMEDIATE
4POINT ROW - INTERMEDIATE
ANTI ROTATION LUNGE - ADVANCED
ANTI ROTATION SQUAT - ADVANCED
ROW SINGLE LEG DEADLIFT - ADVANCED
ROW SQUAT - ADVANCED
HINGE - INTERMEDIATE
STAR – ADVANCED

< LEG SPRING EXERCISE>
SINGLE LEG PULLS - BEGINNING
SINGLE LEG FROG - BEGINNING
SINGLE LEG CIRCLE - BEGINNING
LEG PULLS : PARALLEL - BEGINNING
RUNNING - BEGINNING
SCISSORS - BEGINNING
CIRCLES - BEGINNING
FROGS - INTERMEDIATE
BICYCLE - INTERMEDIATE
LEVITATED LEG SCISSOR - ADVANCED
LEVITATED LEG BICYCLE - ADVANCED
DIAMOND PULLS - INTERMEDIATE
LEVITATED DOLPHIN - INTERMEDIATE
SIDE KICK SERIES : UP & DOWN – BEGINNING
SIDE KICK SERIES : FRONT & BACK – BEGINNING
SIDE KICK SERIES : PASSE - INTERMEDIATE
SINGLE LEG STANDING : ADDUCTION - INTERMEDIATE
SINGLE LEG STANDING : ABDUCTION - INTERMEDIATE
SINGLE LEG STANDING : EXTENSION - BEGINNING
RESISTANCE LUNGE - ADVANCED
PIKE - INTERMEDIATE
KNEE STRETCH – INTERMEDIATE

Roll down bar 동작요약
Arm spring 동작요약
Leg spring 동작요약
Roll down bar 동작요약
Arm spring 동작요약
Bottom bar 동작요약

부록