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PILATES CADILLAC

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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
08-➊ BALLET STRETCH KNEELING
Forward
08-➋ 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
26-➊ MIDBACK SERIES
Triceps Press
26-➋ MIDBACK SERIES
Straight Down
26-➌ MIDBACK SERIES
Airplane
26-➍ MIDBACK SERIES
Side
26-➎ MIDBACK SERIES
Circle

7 ARM SPRINGS SITTING
27-➊ BACK ROWING PREPS
Plow
27-➋ BACK ROWING PREPS
Open Elbow
27-➌ BACK ROWING PREPS
Airplane
27-➍ BACK ROWING PREPS
Biceps Curl
27-➎ BACK ROWING PREPS
Triceps
27-➏ BACK ROWING PREPS
Roll Down
27-➐ BACK ROWING PREPS
Roll Down With Biceps Curl
27-➑ BACK ROWING PREPS
Roll Down With Oblique
28-➊ FRONT ROWING PREPS
Straight Forward
28-➋ FRONT ROWING PREPS
Second Position
28-➌ FRONT ROWING PREPS
Offering

8 ARM SPRINGS STANDING
29 LOWER, MIDDLE, UPPER TRAP STRENGTHENER
30-➊ CHEST EXPANSION
Chest Expansion
30-➋ CHEST EXPANSION
Pulses
31 ARMS SIDEWAYS
32 BICEPS CURLS
33 TRICEPS PRESS
34-➊ SIDE ARM WORK
Internal Rotation
34-➋ SIDE ARM WORK
External Rotation
34-➌ SIDE ARM WORK
Adduction
34-➍ SIDE ARM WORK
Abduction
35-➊ SNOW ANGELS
Two Arms
35-➋ SNOW ANGELS
One Arms
36 FORWARD PUSH-THRU

9 LEG SPRINGS
37-➊ BEND & STRETCH
Parallel
37-➋ BEND & STRETCH
Laterally Rotated
37-➌ BEND & STRETCH
Medially Rotated
38-➊ CIRCLES
Parallel
38-➋ CIRCLES
Laterally Rotated
38-➌ CIRCLES
Medially Rotated
39 WALKING

10 LEG SPRINGS SIDE-LYING
40 BEND & STRETCH
41 LIFT & LOWER

11 FUZZY HANGING STRAPS
42 SIDE STRETCH

12 PUSH-THRU BAR STANDING
43 BICEPS CURLS
44 TRICEPS PRESS
45 STANDING PUSH-THRU

● Paper Book: 248 pages
● Language: Korean
● Dimensions: 205*280*14

PROLOGUE PILATES PRINCIPLEBASIC PLACEMENT1. BREATHING2. PELVIC PLACEMENT3. RIB CAGE PLACEMENT4. SCAPULAR MOVEMENT & STABILIZATION5. HEAD & CERVICAL PLACEMENTCADILLAC1 ROLL-DOWN BAR01 ROLL-DOWN02 ROLL-DOWN WITH BACK EXTENSION PREP03 AIRPLANE PREP2 ROLL-DOWN BAR STANDING04 LAT PRESS05 PRESS DOWN06 PRESS DOWN WITH TRICEPS3 TRAPEZE07 BREATHING08-➊ BALLET STRETCH KNEELINGForward08-➋ BALLET STRETCH KNEELINGLateral4 PUSH-THRU BAR WITH SPRINGS FROM ABOVE09 LAT PULL10 SCAPULA ISOLATION11 PULL DOWN12 PUSH-THRU ON BACK13 PUSH-THRU ON BACK WITH ROLL UP14 TEASER PREP15 CAT PREP16 SWAN DIVE17 PUSH-THRU ON STOMACH WITH BACK EXTENSION PREP18 ARMS BACKWARD19 SIDE ARM PULL20 MERMAID21 FORWARD PUSH-THRU5 PUSH-THRU BAR WITH SPRINGS FROM BELOW22 SCAPULA ISOLATION23 CHEST PRESS24 LEG PRESS6 ARM SPRINGS25 BICEPS CURLS26-➊ MIDBACK SERIESTriceps Press26-➋ MIDBACK SERIESStraight Down26-➌ MIDBACK SERIESAirplane26-➍ MIDBACK SERIESSide26-➎ MIDBACK SERIESCircle7 ARM SPRINGS SITTING27-➊ BACK ROWING PREPSPlow27-➋ BACK ROWING PREPSOpen Elbow27-➌ BACK ROWING PREPSAirplane27-➍ BACK ROWING PREPSBiceps Curl27-➎ BACK ROWING PREPSTriceps27-➏ BACK ROWING PREPSRoll Down27-➐ BACK ROWING PREPSRoll Down With Biceps Curl27-➑ BACK ROWING PREPSRoll Down With Oblique28-➊ FRONT ROWING PREPSStraight Forward28-➋ FRONT ROWING PREPSSecond Position28-➌ FRONT ROWING PREPSOffering8 ARM SPRINGS STANDING29 LOWER, MIDDLE, UPPER TRAP STRENGTHENER30-➊ CHEST EXPANSIONChest Expansion30-➋ CHEST EXPANSIONPulses31 ARMS SIDEWAYS32 BICEPS CURLS33 TRICEPS PRESS34-➊ SIDE ARM WORKInternal Rotation34-➋ SIDE ARM WORKExternal Rotation34-➌ SIDE ARM WORKAdduction34-➍ SIDE ARM WORKAbduction35-➊ SNOW ANGELSTwo Arms35-➋ SNOW ANGELSOne Arms36 FORWARD PUSH-THRU9 LEG SPRINGS37-➊ BEND & STRETCHParallel37-➋ BEND & STRETCHLaterally Rotated37-➌ BEND & STRETCHMedially Rotated38-➊ CIRCLESParallel38-➋ CIRCLESLaterally Rotated38-➌ CIRCLESMedially Rotated39 WALKING10 LEG SPRINGS SIDE-LYING40 BEND & STRETCH41 LIFT & LOWER11 FUZZY HANGING STRAPS42 SIDE STRETCH12 PUSH-THRU BAR STANDING43 BICEPS CURLS44 TRICEPS PRESS45 STANDING PUSH-THRU ● Paper Book: 248 pages● Language: Korean● Dimensions: 205*280*14