MAT Módulo Ejercicio Página

1 S1 Chest Lift 28

2 Pelvic Clock 30

3 Bridging 32

4 Dead Bug 34

5 Femur Arcs 36

6 Bent Knee Opening 38

7 Side to Side 40

8 Arm Arcs 62

9 Assisted Roll Up 64

10 Roll Up 66

11 Side Kick 68

12 Prone Press Up 70

13 Dart 72

14 Book Opening 74

15 S2 Spine Stretch 112

16 Scarecrow 114

17 Hundred 136

18 Mermaid 138

19 S3 Quadruped 176

20 Leg Pull 178

21 Leg Pull Front 180

22 Swan I 206

23 Swan II 208

24 Rollover 210

25 S4 Spine Twist 30

26 Standing Roll Down 32

27 Single Leg Kick 50

28 Swimming 52

29 Saw 54

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30 S5 Side Lift 90

31 Rolling 92

32 Seal 92

33 Criss Cross 112

34 Corckscrew 114

35 Single Leg Stretch 116

36 S6 Leg Circles I 156

37 Double Leg Kick 158

38 Double Leg Stretch 160

39 Push Up 186

40 Twist 188

41 MAT Single Straight Leg Stretch 18

42 Double Straight Leg Stretch 22

43 Swan Dive III 26

44 Neck Pull 30

45 Shoulder Bridge 32

46 Scissors/ Bicycle 34

47 The Twist 38

48 Sidebend 40

49 Open Leg Rocker 42

50 Teaser 44

51 Kneeling Side Kick 46

52 Jackknife 54

53 Control Balance 56

54 Boomerang 58

55 Star 60

56 Rocking 62

57 Leg Circles II 66

58 Standing Leg Balance I 68

59 Standing Leg Balance II 70

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CHAIR Módulo Ejercicio Página

1 S1 Double Leg Pump 58

2 S2 Prone Scapular Series 104

3 Swan 106

4 Lateral Flexion 130

5 Mermaid: Seated & Kneeling 132

6 S3 Standing Leg Pump 170

7 Achilles Stretch 172

8 Swan From Floor 198

9 Seated Triceps/ Frog Facing Out 200

10 S4 Hamstring I 22

11 Hamstring I & Kneeling Cat 24

12 Reverse Swan & Teaser 42

13 Frog Lying Flat 44

14 S5 Hamstring II 82

15 Side Pull Up 84

16 Forward Lunge & Backward Stepdown 104

17 Side Lunge & Sideward Stepdown 106

18 S6 Teaser From Floor 152

19 Press Up with Handles 154

20 Side Arm Twist 180

21 Tendon Stretch 182

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REFORMER Módulo Ejercicio Página

1 S1 Footwork 42

2 Roll Down Series 44

3 Seated Footwork 50

4 Feet In Straps 52

5 S2 Bridging 90

6 Supine Arm Series 92

7 Supine Abdominal Series 94

8 Mermaid 116

9 Cleopatra 118

10 Scooter 120

11 Standing Hip Stretch 122

12 S3 Quadruped 160

13 Knee Stretches 162

14 Reverse Abdominals 164

15 Kneeling Arm Series Facing Front 182

16 Kneeling Arm Series Facing Side 184

17 Kneeling Arm Series Facing Side 186

18 Kneeling Arm Series Facing Back 188

19 Short Spine Massage 190

20 Long Spine Massage 192

21 S4 Long Stretch: Elephant, Inverted V, Long Stretch, Jackrabbit 10

22 Long Box Series: Pulling Straps 12

23 Long Box Series: Shoulder Press & Extension 20

24 Short Box Series 34

25 Standing Series: Side Splits 36

26 S5 Tendon Stretch & Gymnast 72

27 Stomach Massage 74

28 Russian Split & Front Split 94

29 Jumping 96

30 S6 Long Box: Swan 140

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31 Long Box: Backstroke 142

32 Long Box: Teaser 144

33 Rowing Back I (Round Back) 162

34 Rowing Back II (Flat Back) 164

35 Rowing Front III (Sitting Tall) 166

36 Rowing Front IV (Bending Down) 168

37 Long Stretch: Up, Down 170

38 Long Stretch: Knee Stretch Knees Off, Arabesque 172

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TRAPEZE Módulo Ejercicio Página

1 S1 Roll Down Series 46

2 Footwork with Tower Bar 56

3 S2 Supine Scapular Series 96

4 Seated Push Through 100

5 Seated Pull Down 102

6 Leg Spring Series Supine 124

7 Leg Spring Series Supine 126

8 S3 Teaser 166

9 Thigh Stretch 168

10 Swan 194

11 Pelvic Press 196

12 S4 Kneeling Cat 18

13 Parakeet 20

14 Hip Opener 38

15 Hip Extension 40

16 S5 Assisted Squats 76

17 Tower 78

18 Monkey 80

19 Standing Arm Series Facing In 98

20 Standing Arm Series Facing Out I 100

21 Standing Arm Series Facing Out II 102

22 S6 Hanging Series: Hanging Up 146

23 Hanging Series: Half & Full 148

24 Spread Eagle 150

25 Magician 174

26 Short Spine 176

27 Dolphin 178

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LADDER Módulo Ejercicio Página

1 S1 Supine Stretch 60

2 S2 Back To Forward Bend 108

3 Bridging 134

4 S3 Leg Stretch Series 174

5 Swan 202

6 S4 Horseback 26

7 Swimming 46

8 Grasshopper 46

9 S5 Side Sit Up 86

10 Short Box Series 108

11 S6 Rollover/ Shoulder Stand 184