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Pilates Foundation Course: Beginner to Advanced
Introduction
Introduction (2:36)
Essentials
Safety Guidelines
Body Positions (7:51)
Pelvic Stability (11:45)
Finding the neutral position (2:29)
Alignment (3:17)
Breathing (3:39)
Pre-pilates Exercises (18:57)
Beginner Level Exercises
Beginner Lesson 1 - Hundred, Roll up, Rolling like a ball (19:20)
Beginner Lesson 2 - Single leg circle, Single leg stretch (12:06)
Beginner Lesson 3 - Spine stretch forward, Spine stretch side, Saw (11:16)
Beginner Lesson 4 - Swan, Single leg kick, Side leg lift, Side leg circle (12:09)
Beginner Lesson 5 - Push ups (7:39)
Release work and Stretching (8:58)
Beginner Level - Complete Workout (39:31)
Intermediate Level Exercises
Intermediate Lesson 1 - Double leg stretch, Single/Double straight leg stretch (25:07)
Intermediate Lesson 2 - Criss cross, Open leg rocker, Spine twist (13:26)
Intermediate Lesson 3 - Swimming, Double leg kick (10:38)
Intermediate Lesson 4 - Side leg kick, Bicycle, Banana, Teaser(preparation) (10:58)
Intermediate Lesson 5 - Corkscrew(modified), Leg pull down, Shoulder bridge (9:52)
Intermediate Level - Complete Workout (41:51)
Advanced Level Exercises
Advanced Level Lesson 1 - Teaser1, Teaser2, Teaser3 (13:14)
Advanced Level Lesson 2 - Hip circles, Roll over, Corkscrew (15:41)
Advanced Level Lesson 3 - Leg pull up, Jackknife, Kneeling side kicks (15:26)
Advanced Level Lesson 4 - Seated twist, Side bend twist, Side bend mermaid (12:13)
Advanced Level Lesson 5 - Scissors, Bicycle, Boomerang (13:30)
Advance Level - Complete Workout (38:30)
Workouts
Workout 1 (55:28)
Workout 2 (61:09)
Workout 3 (61:39)
Workout 4 (58:08)
Workout 5 (57:18)
Self-Practice Guide
Guidelines to create your own workout
Exercise list and repetitions
Workout exercise list template
Beginner Lesson 4 - Swan, Single leg kick, Side leg lift, Side leg circle
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