CIRCUIT PILATES EXERCICES

MATWORK

1. CHEST LIFT
2. SIDELYING
3. BENT KNEE FALLOUT
4. ADDUCTOR SQUEEZE
5. PRE- SWIMMING
6. SIDE TO SIDE
7. SIDE LIFT
8. ROLL UP
9. DART
10. SINGLE LEG STRECH
11. DOUBLE LEG STRECH
12. SPINE STRETCH
13. SCARECROOW
14. LEG PULL LEG PULL FRONT
15. LEG PULL LEG PULL
16. SWAN II BALANCE ROLL OVER.
17. SUPINE TWIST
18. SAWN
19. SINGLE LEG KICK
20. SWIMMING
21. SIDEKICK
22. ROLLING
23. SEAL
24. CRISS CROSS
25. CORK SCREW
26. LEG CIRCLES
27. DUBLE LEG KICK
28. PUSH UP
29. TWIST.
 REFORMER STUDIO

30. FOOTWORK
31. RUNING
32. FEET IN STRAPS
33. BRIDGING
34. SUPINE ARM SERIES
35. SUPINE ABDOMINAL SERIES
36. MERMAID
37. MARMAID TWIST
38. CLEOPATRA
39. SCOOTER SERIES.
40. QUADRUPED BAR
41. REVERSE ABDOMINALS
42. SHORT BOX: ROUND BACK
43. SHORT BOX: FLAT BACK
44. SHORT BOX: TWIST
45. SHORT BOX: SIDEBEND
46. SHORT BOX: CLIMB A TREE
47. KNEELING ARMS FRONT
48. KNEELING ARMS SIDE
49. KNEELING ARMS BACK
50. BACKSHORT SPINE MASAJE
51. SHORT SPINE MASAE
52. LONG SPINE MASAJE.
53. LONG STRECH SERIES: TENDON STRECH- ELHEPANT
54. LONG BOX SERIES: PULLING STRAP-BALL-TRICEPS-CIRCLE-BAR DAWN
55. LONG BOX SERIES: PRONE EXTENSION- COBRA
56. LONG BOX SERIES: SWAN
57. ROLL DOWN SERIES: BICEPS
58. SPILT SERIES: ESQ-PAT-FLEX.
59. KNEE STRETCHES
60. STOMACH MASSAGE
61. RUSSIAN SPLIT & FONT SPLIT
62. JUMPING.
63. SEMICIRCLE: BRIDGING
64. LONG BOX SERIES: BACKSTROKE
65. LONG BOX SERIES: TEASER
66. ROWING SERIES CIRCLE
67. ROWING SERIES CIRCLE
68. LONG STERTCH SERIES: UP CIRCLE
69. LONG STERTCH SERIES: DOWN EXTENSION
70. LONG STERTCH SERIES: JACKRABBIT/ARABESQUE.
 CADILLAC

71. ROLL DOWN SERIES

72. FOOTWORK WHIT TOWER BAR FRONT
73. FOOTWORK WHIT TOWER BAR
74. SUPINE SCAPULAR SERIES TOWER BAR
75. SEAD PUSH THROUGH FRONT TOWER BAR
76. LEG SPRING SERIES SUPINE
77. LEG SPRING SERIES SIDELYING
78. BREATHING TABLE COLUMP/ BAR
79. TEASER TOWER BAR
80. THIGH STRECH BAR
81. SWAN TOWER BAR STANDING SCOOTER
82. SWAN TOWER BAR
83. PELVIC PRESS TOWER BAR
84. KNEELING CAT TOWER BAR
85. PARAKEET BAR P
86. PARAKEET BAR BRIDGE
87. MONKEY
88. HIP OPENER-DEVELOPPE
89. HIP EXTENSION WITH TOWER BAR: CAT-BOX
90. ASSISTED SQUATS
91. TOWER SERIE BAR
92. STANDING ARM WORK FACING IN
93. STANDING ARM WORK OUT 1&2 -BUTTERFLY
94. HANGING UP
95. HALF HANGING
96. FUL HANGING
97. HANGIN UP ASISTED
98. FLYING EAGLE
99. SPREAD EAGLE
100. MAGICIAN AIR
101. SHORT SPINE
102. DOLPHIN-FISH.
 CHAIR

103. DOUBLE LEG PUMP

104. DOUBLE LEG PUMP ABDUCTION.
105. PRONE SCAPULAR SERIES
106. PRONE SCAPULAR SERIES SWAN
107. LATERAL FEXION BALANCE
108. MARMAID III POSITION.
109. STANDING FRONT
110. STANDING ABDUCTOR
111. STANDING LEG PUMP FRONT DISC
112. SWAN FROM FLOOR
113. SEATED TRICEPS
114. FROG FACING OUT TRICEPS.
115. HAMSTRING I
116. STANDING-FLEX
117. KNEELING CAT
118. HAMSTRING II
119. REVERSE SWAN-TEASER
120. FROG LYING FLAT-MAT
121. SINGLE LEG PUMP SUPINE-MAT.
122. HAMSTRIG 3- FOOTWORD
123. SIDE PULL UP/LEG EXTENSION-SERPENT
124. FORWARD LUNGE & BACKWARD STEPDOWN-MOUNTAIN
125. SIDE LUNGE & SIDEWARD STEPDOWN.
126. TEASER FROM FLOOR
127. PRESS UP WITH HANDLES
128. TRICEPS
129. SIDE ARM TWIST
130. TENDON STERTCH
131. TENDON STRETCH 1 LEG
 LADDER BARREL

132. SUPINE STRETCH BOX.

133. BACK TO FORWARD BEND
134. BRIDGING 1 BAR.
135. ROLL UP/SHORT BOX SERIES: ROUND BACK
136. ROLL UP/SHORT BOX SERIES: FLAT
137. ROLL UP/SHORT BOX SERIES: LATERAL
138. ROLL UP/SHORT BOX SERIES: CLIM A TREE
139. SWAN.
140. SWIMMIG 4BAR
141. SWIMMING
142. GRASSHOPER 4BAR.
143. LEG STRETCH SERIES: BOX FRONT-ABDUCTOR-QUADRICEPS
144. SIDE SIT UP 4 BAR.
145. HORSEBACK
146. SHOULDER STAND ROLLOVER 2 BAR.

SPINE CORRECTOR

147. SUPINE STRECH.

148. ROLLDOWN/ REACH.
149. SWAN BALANCE.
150. LEG SERIES: SISSORS-CORDINATION- BICYCLE- HELICOPTER
151. SWIMMING
152. GRASSHOPER.
153. SIDE SIT UP.
 MATWORK 34 ORIGINAL EXERCICES

1. HUNDRED
2. ROLL UP
3. ROLL OVER
4. ONE LEG STRETCH
5. ROLLING BACK
6. ONE LEG STRETCH
7. DUBLE LEG STRETCH
8. SUPINE STRETCH
9. ROCKER WITH OPEN LEG
10. CORK - SCREW
11. SAW
12. SWAN DIVINE
13. ONE LEG KICK
14. DOUBLE KICK
15. NECK PULL
16. SCISSORS
17. BICYCLE
18. SHOULDER BRIDGE
19. SPINE TWIST
20. JACK KNIFE
21. SIDE KICK
22. TEASER
23. HIP TWIST WITH STRETCH ARMS
24. SWIMMING
25. LEG PULL FRONT
26. LEG PULL
27. SIDE KICK KNEELING
28. SIDE BEND
29. BOOMERANG
30. SEAL
31. CRAB
32. ROCKING
33. CONTROL BALANCE
34. PUSH UP.