Pre-Pilates

Exercícios Repetições
Knee Drop Mat Pilates - System Básico
Mob Escapular e Respiração
Fole
Exercícios Repetições
The Hundred 10 ciclos respiratórios
Leg Changes
The Roll Up 5-6 reps
Pelvic Curl
The one leg circle 5-5 reps
Half Roll Down
Rolling Back 6 reps
Chest Lift
Single Leg Stretch 5-10 reps
Diammond Press
Double Leg Stretch 5-10 reps
Baby Swan
Spine Stretch Foward 5-10 reps

Mat Pilates - System Intermediário

Exercícios Repetições
Hundred 10 ciclos respiratórios
Roll up 5-6 reps
One leg circle 5-5 reps
Rolling like a ball 6 reps
Single leg stretch 5-10 reps
Double leg stretch 5-10 reps
Single straight leg stretch 5-10 reps
Double straight leg stretch 3x
Criss cross 3 cada lado
Spine stretch foward 5 a 10x
One leg rocker 6x
The cork screw 3 cada lado
The saw
Neck roll
Single leg kicks 5 sets
Double leg kicks 2 sets
Neck pull 5x
Side kicks (front e back, up e down, 3/3/5
small circles)
Teaser
Seal 6 reps

Universal Reformer - System Básico

 Exercícios Repetições Mola March Não
s a Realizar
FootWook
- Toe V
- Arched
- Heels
- Tendon Strech
Hundred
Frog X
Leg circle X
Stomach massage X
- Round back
- Hands back
- Reach up
Short Box Series Tree
- Round back
- Flat back
- Side to side
- Tree

Elephant - Long Stretch Serie

Knee Stretch Serie X
- Round back
- Arched
- Knee off
Runnig
Pelvic Lift – Cool Down

Universal Reformer - System Intermediário

Exercícios Repetições Mola March Momentos
 s a
FootWook 1Ox cada 3
- Toe V
- Arched
- Heels
- Tendon Strech
Hundred 100x 3
Short spine massage 3x 2 Terceiro
Coordination 5x 2 Primeiro
Long box series Primeiro - Pull strap
- Pulinng straps 3x 1 T straps
- T straps 3x 1 Segundo - Backstrok
- Backstroke 5x 2 Terceiro - Teaser
- Teaser 3x 1
Short Box Series Primeiro - Twist e T
- Round back 5x 2 Reach
- Flat back 5x 2
- Side to side 3x cada lado 2
- Twist 3x 2
- Twist reach 3x 2
- Tree 3x cada lado 2
Long Stretch Serie Primeiro - Long Stre
- Long stretch 3 a 5x 2 e Down Stretch
- Down stretch 3 a 5x 2 Segundo - Up Stret
- Up stretch 3 a 5x 2
- Elephant 6x 2
Stomach massage Segundo - Twist
- Round back 10x 3
- Hands back 10x 3
- Reach up 4x 2
- Twist 3x cada lado 2
Semi circle 3x 2 Terceiro
Frog 5 reps 2
Leg circle 6 reps 2
Mermaid 3 pra dentro e 2 pra fora 1 Segundo
Knee Stretch Serie
- Round back 6 a 10x 2
- Arched 6 a 10x 2
- Knee off 2 a mais que os outros 2
Runnig 10x 3
Pelvic Lift 10x 3
Side split 3x 2 Segundo
Front split 1,2 3x cada 2 Terceiro
 Cadillac Wall Unit - System Básico
Exercícios Repetições Mola
s
Rollback Bar
Arm series: Circles/Triceps/Pull down
Breathing
Hanging Pull Ups
Springs
Leg Springs series: Leg circle, Walking, Beats e frog

Eletric Chair - System Básico

Exercícios Repetições Molas
Pupping
Punping one leg
Going up front
* Não começa com esse equipamento
Wunda Chair - System Básico
Exercícios Repetições Mola Tipos
s
Foot work series: Toes, arches, heels e tendon stretch
Pull up
Push down
Spine stretch foward
Stretch / press down
Pumping

Arm Baby Chair - System Básico

Exercícios Repetições Molas
Boxing
Circle
Shaving
The Hug
Mal Circle
Rowing III

System Básico
Mat Pilates - System Básico
Universal Reformer - System Básico
1. Footwork (Mola: 3)
I. Toe V (10 cada posição)
II. Arched (10 cada posição)
III. Heels (10 cada posição)
IV. Tendon Strech (10 cada posição)
2. Hundred (Mola: 3 - 10 ciclos respiratórios)
3. Frog (Mola: 3)
I. Rep: 10
4. Leg circle (Mola: 3)
I. Rep: 10
5. Stomach massage (Mola: 3)
I. Round Back (Mola: )
i. Rep: 10
II. Hands Back (Mola: )
i. Rep: 10
III. Reach up (Mola: )
i. Rep: 4
6. Short Box Series (Mola: 3)
I. Round Back (Mola: )
i. Rep:
II. Flat Back (Mola: )
i. Rep:
III. Side to side (Mola: )
i. Rep:
IV. Tree (Mola: )
i. Rep:
7. Elephant - Long Stretch Serie (Mola: 2)
I. Rep:
8. Knee Stretch Serie (Mola: 3)
 I. Round Back (Mola: 2)
i. Rep: 6-10
II. Arched (Mola: 2)
i. Rep: 6-10
III. Off (Mola: 2)
i. Rep: +2 reps
9. Runnig (Mola: 3)
I. Rep: 10 cada posição)
10.Pelvic Lift – Cool Down (Mola: 3)
I. Rep: 10 cada posição

Cadillac Wall Unit - System Básico

 Rollback Bar
o Processo pedagógico:
o Rep: 6
 Arm series: Circles/Triceps
o Movimento:
o Rep:
 Breathing
o Movimento:
o Rep:
 Hanging Pull Ups
o Movimento:
o Rep:
 Springs
o Movimento:
o Rep:
 Leg Springs series: Leg circle, Walking, Beats e frog
o Movimento:
o Rep:

Eletric Chair - System Básico


 Pupping  Punping one leg  Going up front
o Mola: o Mola: o Mola:
o Rep: o Rep: o Rep:
Wunda Chair - System Básico
 Foot work series: Toes, arches, heels e tendon stretch
o Mola:
o Rep:
 Pull up
o Mola:
o Rep:
 Push down
o Mola:
o Rep:
 Spine stretch foward
o Mola:
o Rep:
 Stretch / press down
o Mola:
o Rep:
 Pumping
o Mola:
o Rep:

Arm Baby Chair - System Básico

 Boxing
o Rep: 5 de cada Braço
 Circle
o Rep: 3 de cada lado
 Shaving
o Rep: 3
 The Hug
o Rep: 3 de cada expiração e inspiração
 Small Circle
o Rep: 8
 Rowing III
o Rep: 3
 System Intermediário
Mat Pilates - System Intermediário
1. The Hundred (Rep: 10 ciclos respiratórios)
2. The Roll Up (5-6 reps)
3. The one leg circle (5-5 reps)
4. Rolling Back (6 reps)
5. Single Leg Stretch (5-10 reps)
6. Double Leg Stretch (5-10 reps)
7. Single Straigth Leg Stretch (5-10 reps)
8. Double Straigth Leg Stretch (3 reps)
9. Criss Cross (3 reps)
10.Spine Stretch Foward (5-10 reps)
11.Open Leg Rocker (6 reps)
12.The Cork Screw (3 reps)
13.Neck Roll
14.Single Leg Nicks (5 reps)
15.Double Leg Nicks
16.Neck Pull (5 reps)
17.Side Kicks
18.Teaser
19.Seal

Universal Reformer - System Intermediário

1. Footwork (Mola: 3)
I. Toe V (10 cada posição)
II. Arched (10 cada posição)
III. Heels (10 cada posição)
IV. Tendon Strech (10 cada posição)
2. Hundred (Mola: 3 - 10 ciclos respiratórios)
3. Short spine massage (Mola: 2)
I. Rep: 5
4. Coordination (Mola: 2)
I. Rep:
5. Long box series
I. Pull straps (Mola: )
i. Rep:
II. T straps (Mola: )
i. Rep:
III. Backstroke (Mola: )
i. Rep:
IV. Teaser (Mola: )
i. Rep:
6. Frog (Mola: 3)
I. Rep: 10
7. Leg circle (Mola: 3)
I. Rep: 10
8. Mermaid (Mola: 1)
I. Rep:
9. Stomach massage (Mola: 3)
I. Round Back (Mola: )
i. Rep: 10
II. Hands Back (Mola: )
i. Rep: 10
III. Reach up (Mola: )
i. Rep: 4
IV. Twist (Mola: )
i. Rep:
10.Short Box Series (Mola: 3)
I. Round Back (Mola: )
i. Rep:
II. Flat Back (Mola: )
i. Rep:
III. Side to side (Mola: )
i. Rep:
IV. Tree (Mola: )
i. Rep:
V. Twist (Mola: )
 i. Rep:
VI. Twist reach (Mola: )
i. Rep:
11.Long Stretch Serie
I. Elephant (Mola: 2
i. Rep: 6
II. Long Stretch (Mola: )
i. Rep:
III. Down Stretch (Mola: )
i. Rep:
IV. Up Stretch (Mola: )
i. Rep:
12.Knee Stretch Serie (Mola: 3)
I. Round Back (Mola: 2)
i. Rep: 6-10
II. Arched (Mola: 2)
i. Rep: 6-10
III. Off (Mola: 2)
i. Rep: +2 reps
13.Runnig (Mola: 3)
I. Rep: 10 cada posição)
14.Pelvic Lift – Cool Down (Mola: 3)
I. Rep: 10 cada posição
15.Side Split (Mola: 2)
I. Rep: 3 de cada lado)
16.Front Split (Mola: 2
I. 1 (Mola: )
i. Rep:
II. 2 (Mola: )
i. Rep:

Cadillac Wall Unit - System Intermediário

Push Through Bar (Tem mola única)
 Teaser
o Rep:
 Reserse Push Tought
o Rep:
 Swan
o Rep:
 Push Tought seated front
o Rep:
 Botton exercise
o Rep:
 Kneeling Mermaid
o Rep:
 The cat
o Rep:
 Situ up (Mola de baixo para cima do Cadillac)
o Rep:
 Tower (Mola de baixo para cima do Cadillac)
o Rep:
 Monkey (Mola de baixo para cima do Cadillac)
o Rep:

Roll Down Bar (Tem duas molas e o bastão de madeira)

 Roll back one arm
o Rep:
 Chest Expansion
o Rep:
 Rolling Stomach massage
o Rep:

Springs (Tem duas molas e o bastão de madeira)

 Arm Springs off the Cardillac 1
o Rep:
 Leg Springs
o Rep:
 Leg Springs in the air
o Rep:
Roll Down Bar (Tem duas molas e o bastão de madeira)
 Tigh stretech
o Rep:
 Rolling
o Rep:
 Arm Springs off the Cardillac 2
o Rep:
 Arm Springs off the Cardillac 3
o Rep:
 Long back stretech
o Rep:
 Squats
o Rep:
 Ballet stretech
o Rep:

Tradicinal Ending
 Breathing – Usa Trapézio
o Rep:
 Spread lagle – Usa o 2x4
o Rep:
 Hanging – Usa Trapézio
o Rep:

Eletric Chair - System Intermediário

 Pumping paralell / One Leg
o Mola: 2
o Rep: 10
 Going up front and Going up side
o Mola: 2
o Rep: 3 a 6
 Cross over
 o Mola: 2
o Rep: 2 ou 3 series
 Press up front and Back
o Mola: 2
o Rep: 3 a 6

Wunda Chair - System Intermediário

 Push Down one arm
o Mola:
o Rep:
 Pumping  Pumping One  Pumping swan
o Mola: arm o Mola:
o Rep: o Mola: o Rep:
o Rep:
 Push Down Behind the chair
o Mola:
o Rep:
 Seated Mermaid  Kneeling Mermaid
o Mola: o Mola:
o Rep: o Rep:
 Backward arms
o Mola:
o Rep:
 Fly eagle
o Mola:
o Rep:
 Kneeling Push Down / Cat Stretch
o Mola:
o Rep:
 Swandiving
o Mola:
o Rep:
 Horse Back
o Mola:
o Rep:
 Cork Screw
o Mola:
o Rep:
 Standing Leg Pumping
o Mola:
o Rep:
 Balance Control  Balance Control Side
o Mola: o Mola:
o Rep: o Rep:
 Pull up w/ pass & arabesque
o Mola:
o Rep:
 Mountain Climb
o Mola:
o Rep:
 Tendon Stretch
o Mola:
o Rep:
 Table
o Mola:
o Rep:
 Front facing the chair
o Mola:
o Rep:
 Teaser
o Mola:
o Rep:

Arm Baby Chair - System Intermediário

 Reverse Chest Espansion
o Rep:
 Spine Stretch Foward
o Rep:
 Chest Expansion I
o Rep:
 Chest Expansion II
o Rep:
 Chest Expansion III
o Rep:

Ladder Barrel
 Swan Dive
o Rep:
 Short Box
o Rep:
 Horse Back
o Rep:
 Side Sit Up
o Rep:
 Back to Foward
o Rep:
 Ballet Stretch
o Rep:

Pedi Pole
 Chest Expansion  Knee Bend
o Rep: o Rep:
 Arm circle  Centering
o Rep: o Rep:
o

Spine Corrector
 Stretch with the bar
o Rep:
 Arm circle
o Rep:
  Leg Springs series: Circle, Walking, Beats
o Rep:
 Shoulder Bridge
o Rep:
 Overhead Stretch/Rollover
o Rep:
 Roll in and out
o Rep:
 Teaser I
o Rep:
 Teaser II
o Rep:
 Teaser III
o Rep:
 Short Box serie
o Rep:
 Pour d`bras
o Rep:

Finalização de Aula
Magic Circle
 Front o Rep:
o Rep:  Up
 Down o Rep:
  Eleve o Rep:
o Rep:  Back
 Side o Rep:

Small Weights
 90 degrees/arm forward
o Rep:
 Arms at side
o Rep:
 Standing Curl
o Rep:
 Boxing (Primeira mesa)
o Rep:
 Side to side
o Rep:
 The Hug (Segunda mesa)
o Rep:
 Zip up + eleve
o Rep:
 Shaving
o Rep:

The Wall
 Arm circle
o Rep:
 Roll down
o Rep:
 Sitting on the chair
o Rep:
 Saída