Pilates Clássico

Pilates Clássico

1. Pré Pilates

   • aquecimento e lubrificação das articulações 5 a 8 minutos
   • -breating
     • -stretching and activating flexion, rotation, extension and lateral flexion
       • -spine rotation with flexion and straigth back forward
         • -ankles and feet
           • -spine articulation into reclining
             • -hugging knees, knees side to side, circles
               • -isometric contractions (Kegel pelvic floor exercise)
                 • -knee folds: dead bug - femur arcs, obliques e femur circles
                   • -arm lifts - arm straight, behind head, thoracic curl, protaction, retraction, elevation, depression, circles
                     • -pelvic cloc'k
                       • -bridging, adding arm lifts, pelvic shifts
                         • -internal and external hip rotation
                           • - developes - single and double
                             • -bicycle - forward and reverse
                               • -side lying spine rotation - bent elbows, book covers, feldenkreis rotation
                                 • -femur lifts bent leg, clam, femur side kicks
                                   • -prone - arrow, thoracic extension, arms e legs lift, add head, superman, iverted 100, baby swan
                                     • -quadruped - cat and horse, look for tail
                                       • -piriforme stretch
                                         • -zen rocker

2. Mat Pilates

   • 1- Hundred
     • 2- Roll Up
       • 3- One Leg Circles
         • 4- Rolling Like a Ball
           • 5- Single Leg Stretch
             • 6- Double Leg Stretch
               • 7- Single Straight Stretch
                 • 8- Spine stretch forward

3. Reformer Básico

   • 1- Footwork Series
     • 2- Hundred
       • 3- Leg Circles/ Frog
         • 4- Stomach Massage Series
           • 5- Short Box Series
             • - ROUND - STRAIGHT - SIDE TO SIDE
             • TREE: a) flexionar e alongar b) balançar p/ trás c) descer a perna d) escalar p/ cima e) piriforme stretch
             • 6- Elefhant
               • a) Round b) Flat
               • 7- Knee Stretch Series
                 • a) Round b) Arched c) Knees Off
                 • 8- Running
                   • 9- Pelvic Lift
           • - ROUND - STHRAIGHT - REACH UP
     • - TOES - ARCHES - HEELS - TENDON STRETCH

4. Necessidades Individuais

   • Cadillac Básico
     • 1- Roll Down/ Back
       • 2- Breathing
   • High Chair
     • 1- Pumping
       • a) Parallel em V b) Parallel Quadril c) One Leg
       • 2- Going Up Front

5. FINALIZAÇÃO DE AULA

   • 1- Wall
     • a) Conexão com as referências ósseas b) Arm Circles c) Roll Down d) Squats
     • 2- Ending With Weights