필라테스 지도자와 교습생을 위한 교과서 3

목 차 캐딜락
Rolldown bar exercise
. Rolldown 

. Rolldown with extension 

. Rolldown one arm 

. Sitting rolling in&out 

. Breathing 

. Short spine / semi circle 

. Thigh Stretch 

. Chest Expansion 

. Long back stretch arms 

. Side pull 

. Push up 

. Raise 

. Salute 

. Arabesque 

. Pialtes squat 

. Jumping 

Push through bar exercise
. Curl Up 

. upper arms 

. Teaser 

. Push trough long&short 

. Port de bra 

. Seated back 

. Cat stretch 

. Swan prep - swan 

. Mermaid 

. Mermaid - advanced 

. parakeet 

. Tower prep - Tower 

. Hip opener 

Arm spring exercise
. Reach&pull 

. Circle 

. Triceps press 

. Biceps curl 

. Prone circle 

. Double leg kick 

Leg spring exercise
. frog 

. cirlce 

. Scissors 

. Walking 

. Beats 

. Bicycle 

. Airplane 

. Passe 

. Standing abduction / adduction / extension 

Trapeze
. Push up

. Pull up

. Hanging up

. Ballet stretch – forward

. Ballet stretch – side

. Ballet stretch - backward
Fuzzy
. Hanging half 

. Abdominal curl 

목 차 체어
. Double Leg Pumps 

. Single Leg Pumps 

. Double Leg Pumps Up & Down 

. Side Lying Leg Pumps 

. Lying Leg Pumps 

. Lying Leg Pumps With Articulation 

. One Arm Push Up Hand On Floor 

. Spine Stretch Forward 

. Jack-Knife From Floor 

. Swan From Floor 

. Prone Scapular Movement 

. One Arm Push Up Lying Prone 

. Grasshopper 

. Side Bend 

. Rotation Prone 

. Seated Mermaid 

. Lean 

. Standing Cat Front
. Standing Cat Side

. Standing Up & Down

. Standing Leg Pump Front

. Standing Leg Pump Side

. Standing Leg Pump Crossover
. Leg Pump On Box
. Spine Wave

. Forward Lunge

. Side Lunge

. Pull-Up

. Knee Bend & Reach

. Knee Lift With Twist

. Heel Claps

. Standing Scapular Movement
. Triceps Press Up 목 차 바렐
. Ballet stretch front 

. Ballet stretch side 

. Ballet stretch back 

. Ballet stretch bent knee 

. Side bend 

. Oblique with Flexion 

. Prone Rotation 

. Swan dive 

. Round back 

. Rotation with round back 

. Tree 

. Lean 

. Sitting leg series : up&down 

. sitting leg series : hip circle 

. Prone leg series : up&down 

. Side stretch 

. Side lying leg lift series : up&down 

. One arm press 

. Bridge 

. Slow swan 

. Grasshopper 

. Horseback