CHAPTER 2
CHAPTER 3 THE METHOD AND BENEFITS
CHAPTER 4 THE EQUIPMENT
CHAPTER 5 THE EXERCISES
-
CAT (3:06)
-
ROLLING LIKE A BALL (2:32)
-
SHOULDER BRIDGE AND BRIDGE WITH SUPPORT (2:39)
-
TRUNK FLEXION WITH LEGS APART (2:40)
-
NEUTRAL PADDLE (3:22)
-
ROLLING JACKNIFE (2:23)
-
BOOMERANG (2:23)
-
LEG PULL (4:17)
-
TWISTED STRETCHT (1:16)
-
KNEELING UNILATERAL TRICEPS PRESS (2:19)
-
MERMAID TRICEPS PRESS (1:26)
-
SIDE KICK KNEELING (1:43)
-
FRONT OPENING (2:48)
-
ROW IN THE AIR (0:48)
-
FLY (0:44)
-
TRICEPS SUSPENDED VARIATION 1 (1:10)
-
DORSAL BOARD (1:29)
-
ROLLING (0:59)
-
PULL UP IN THE AIR (1:14)
-
INVERTED PULL UP (1:14)
-
PULL UP WITH PUSH UP AND SWIVEL (1:07)
-
BRIDGE IN THE AIR (1:57)
-
AIR PLANE (0:30)
-
FLEXING IN THE AIR or HERO (2:01)
-
LEG PULL FLY (1:15)
-
KNEELING SQUATS ON AIR (1:22)
-
TRICEPS ON AIR (1:04)
-
HANGING PULL UP (1:14)
-
STANDING EXERCISES SERIES (1:37)
-
START SIDE KICK (0:39)
-
MERMAID SQUAT (2:19)
-
STRAIGHT BACK (0:39)
-
LOW LUNGE / FORWARD FOLD (0:58)
-
SINGLE LEG STRETCH WITH ROTATION (2:18)
-
FRONT SPLIT (1:46)
-
FRONT SPLIT WITH ROTATION (3:49)
-
BALLET FIRST POSITION HIGH HEELS (0:49)
-
TRAIN SQUATS (1:12)
-
RUNNING (0:36)
-
BALLET SECOND POSITION WITH ROTATION (1:05)
-
PULL UP 1 BOTH LEGS (0:32)
-
PULL UP 2 ONE LEG LIFTED (1:00)
-
PULL UP 3 ONE ARM ROTATION (0:46)
-
PLANK SERIES (2:35)
-
PELVIS ROTATION FLOW (0:51)
-
SIDE LEG EXTENSION (0:45)
-
STRAIGHT BACK KNEE STRETCHES (0:59)
-
FROGGIE (2:13)
-
PULL UP WITH HANDS SUPPORT (0:43)
-
BOAT OR MOUNTAIN PILATES (2:24)
CHAPTER 6 SIDE PLANK SERIES
CHAPTER 7 BRENCH PRESS SERIES ( DORSAL DECUBITUS)
CHAPTER 8 SIDE LEG LIFTS SERIES
CHAPTER 9 VENTRAL DECUBITUS SERIES
CHAPTER 10 TEASER SERIES
CHAPTER 11 STRETCHING MOVES
CHAPTER 11 HOW TO BE A GOOD AERIAL PILATES INSTRUCTOR
CAPTER 12 YOUR PRACTICE AND YOUR MANUAL
