Manuale tecnico del Pilates Isacowitz Rael

1. Isakowitz:Pilates 21/01/10 09.19 Pagina 352
PROGRAMMA DI MAT WORK - Livello intermedio
Numero di esercizi: 32 - Tempo stimato: 45 minuti
PARTE 1
Pelvic curl, p.75
PAR
Leg changes-single, p.76
Supine spine twist, p.77
Chest lift, p.78
Chest lift with rotation,
p.79
Hundred, p.80
Roll-up, p.82
Leg circles, p.81
Rolling like a ball, p.85
Double-leg stretch, p.86
Single-leg stretch, p.87
Criss-cross, p.88
Shoulder bridge prep,
p.92
Roll-over, p.94
Control balance, p.98
Spine stretch, p.93
Open-leg rocker, p.99
Saw, p.100
Spine twist, p.102
Corkscrew, p.103
352

2. Isakowitz:Pilates 21/01/10 09.19 Pagina 353
PROGRAMMA DI MAT WORK - Livello intermedio
Numero di esercizi: 32 - Tempo stimato: 45 minuti
PARTE 2
Side leg lift, p.104
Side kick, p.105
Side-leg kick, p.108
Double leg kick, p.109
Swimming, p.107
Rest position, p.111
Cat stretch, p.112
Front support, p.113
Back support, p.118
Side bend, p.126
Teaser prep, p.130
Seal puppy, p.135
353