Exercícios de enrolamento e rolamento

6 princípios do pilates
1.
5 abdominais do Mat
1. Single Leg Stretch
2. Double Leg Stretch
3. Single Straigth Leg Stretch
4. Double Straigth Leg Stretch
5. Criss Cross

Equipamentos

Pre-Pilates
1. Knee Drop 2. Mob Escapular e Respiração
3. Fole 4. Leg Changes 5. Pelvic Curl
6. Half Roll Down 7. Chest Lift
8. Diammond Press
9. Baby Swan

System Básico
Mat Pilates - System Básico
1. The Hundred 2. The Roll Up 3. The one leg circle
4. Rolling Back 5. Single Leg Stretch
6. Double Leg Stretch 7. Spine Stretch Foward

Universal Reformer - System Básico

1. Footwork
a. Toe V c. Heels
b. Arched d. Tendon Strech
2. Hundred
3. Frog Leg circle
4. Stomach massage (Mola: 3)
a. Round Back b. Hands Back c. Reach up
5. Short Box Series (Mola: 3)
a. Round Back b. Flat Back c. Side to side
d. Tree (Mola: )
6. Elephant - Long Stretch Serie
7. Knee Stretch Serie
a. Round Back b. Arched c. Off
8. Runnig 9. Pelvic Lift – Cool Down

Cadillac Wall Unit - System Básico

1. Rollback Bar 2. Arm series: Circles/Triceps/Pull
down
3. Breathing 4. Hanging Pull Ups
5. Springs
6. Leg Springs series: Leg circle, Walking, Beats e frog

Eletric Chair - System Básico (Não começa com esse equipamento)

1. Pupping 2. Punping one leg 3. Going up front

Wunda Chair - System Básico

1. Foot work series: 2. Pull up 5. Stretch / press down
Toes, arches, heels e 3. Push down 6. Pumping
tendon stretch 4. Spine stretch foward

Arm Baby Chair - System Básico (Finalização de aula)

1. Boxing 3. Shaving 5. Mal Circle
2. Circle 4. The Hug 6. Rowing III
System Intermediário
Mat Pilates - System Intermediário
1. The Hundred 3. The one leg circle
2. The Roll Up 4. Rolling Back
5. Single Leg Stretch 6. Double Leg Stretch
7. Single Straigth Leg Stretch 8. Double Straigth Leg Stretch
9. Criss Cross 10. Spine Stretch Foward
11. Open Leg Rocker 12. The Cork Screw
13. The Saw 15. Single Leg Nicks
14. Neck Roll 16. Double Leg Nicks
17. Neck Pull 18. Side Kicks 19. Teaser 20. Seal

Universal Reformer - System Intermediário

1. Footwork
a. Toe V c. Heels
b. Arched d. Tendon Strech
2. Hundred
3. Short spine massage (Terceiro momento)
4. Coordination (Primeiro momento)
5. Long box series
a. Pull straps (Primeiro momento)
b. T straps (Primeiro momento)
c. Backstroke (Segundo momento)
d. Teaser (Terceiro momento)
6. Short Box Series
a. Round Back b. Flat Back c. Side to side
d. Twist (Primeiro momento)
e. Twist Reach do short box (Primeiro momento)
f. Tree
7. Long Stretch Serie
a. Elephant
b. Long Stretch (Primeiro momento)
c. Down Stretch (Primeiro momento)
d. Up Stretch
8. Stomach massage
 a. Round Back b. Hands Back
c. Reach up
d. Twist (Segundo momento)
9. Semi circle (Terceiro momento)
10. Frog / Leg circle 11. Mermaid (Segundo momento)
12. Knee Stretch Serie
a. Round Back b. Arched c. Off
13. Runnig
14. Pelvic Lift – Cool Down
15. Side Split (Segundo momento)
16. Front Split 1/2(Terceiro momento)

Cadillac Wall Unit - System

Push Through Bar (Tem mola única)
1. Teaser
2. Reserse Push Tought
3. Swan
4. Push Tought seated front
5. Botton exercise
6. Kneeling Mermaid
7. The cat
8. Situ up (Mola de baixo para cima do Cadillac)
9. Tower (Mola de baixo para cima do Cadillac)
10. Monkey (Mola de baixo para cima do Cadillac)

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

1. Roll back one arm
2. Chest Expansion
3. Rolling Stomach massage

Springs (Tem duas molas e o bastão de madeira)

1. Arm Springs off the Cardillac 1
2. Leg Springs
3. Leg Springs in the air

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

1. Tigh stretech
 2. Rolling
3. Arm Springs off the Cardillac 2
4. Arm Springs off the Cardillac 3
5. Long back stretech
6. Squats
7. Ballet stretech

Tradicinal Ending
1. Breathing – Usa Trapézio
2. Spread lagle – Usa o 2x4
3. Hanging – Usa Trapézio

Eletric Chair - System

1. Pumping paralell / One Leg
2. Going up front and Going up side
3. Cross over
4. Press up front and Back

Wunda Chair - System

1. Push Down one arm
2. Pumping
3. Pumping One arm
4. Pumping swan
5. Push Down Behind the chair
6. Seated Mermaid
7. Kneeling Mermaid
8. Backward arms
9. Fly eagle
10. Kneeling Push Down / Cat Stretch
11. Swandiving
12. Horse Back
13. Cork Screw Standing Leg Pumping
14. Balance Control
15. Balance Control Side
16. Pull up w/ pass & arabesque
17. Mountain Climb
18. Tendon Stretch
19. Table
20. Front facing the chair
21. Teaser

Arm Baby Chair - System Intermediário

1. Reverse Chest Espansion
 2. Spine Stretch Foward
3. Chest Expansion I
4. Chest Expansion II
5. Chest Expansion III

Spine Corrector - System Intermediário

1. Stretch with the bar 6. Roll in and out
2. Arm circle 7. Teaser I
3. Leg Springs series: Circle, Walking, 8. Teaser II
Beats 9. Teaser III
4. Shoulder Bridge 10. Short Box serie
5. Overhead Stretch/Rollover 11. Pour d`bras

Ladder Barrel
1. Swan Dive
2. Short Box
3. Horse Back
4. Side Sit Up
5. Back to Foward
6. Ballet Stretch

Pedi Pole
1. Chest Expansion 3. Knee Bend
2. Arm circle 4. Centering

Finalização de Aula
Magic Circle
1. Front 3. Up 5. Side
2. Down 4. Eleve 6. Back

Small Weights
1. 90 degrees/arm forward 5. Side to side
2. Arms at side 6. The Hug (Segunda mesa)
3. Standing Curl 7. Zip up + eleve
4. Boxing (Primeira mesa) 8. Shaving

The Wall
1. Arm circle 3. Sitting on the chair
2. Roll down 4. Saída