STOTT PILATES® ESSENTIAL MATWORK - Merrithew.com
STOTT PILATES® ESSENTIAL MATWORK - Merrithew.com
STOTT PILATES® ESSENTIAL MATWORK - Merrithew.com
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page 13.12<br />
Appendix F<br />
<strong>STOTT</strong> PILATES ® COMPLETE SPINE CORRECTOR<br />
LEGEND<br />
● = essential<br />
▲ = intermediate<br />
■ = advanced<br />
WARM UPS<br />
● BREATHING FORWARD<br />
● BREATHING SIDE<br />
● SCAPULA ISOLATIONS<br />
● ARM SCISSORS<br />
● ARM CIRCLES<br />
SITTING<br />
● SIDE BEND<br />
● ROTATION WITH PORT DE BRAS<br />
▲ PORT DE BRAS<br />
▲ OBLIQUES WITH FLEXION<br />
▲ ROTATION WITH ATTITUDE<br />
▲ SCISSORS<br />
▲ BICYCLE<br />
▲ LOWER & LIFT<br />
▲ LEG CIRCLES<br />
▲ HIP TWIST<br />
INVERTED POSITIONS<br />
● SCISSORS<br />
● BICYCLE<br />
● WINDMILL<br />
● LOWER & LIFT<br />
▲ FROG<br />
▲ OBLIQUE CAN-CANS<br />
▲ ROLL OVER<br />
▲ SHOULDER BRIDGE<br />
■ BACK ARCH & BRIDGE<br />
2 to 3 reps<br />
1 rep<br />
3 to 5 reps<br />
5 reps<br />
3 to 5 reps<br />
8 to 10 reps<br />
3 to 5 reps<br />
3 to 5 reps<br />
5 reps<br />
5 reps<br />
8 to 10 reps<br />
8 to 10 reps<br />
6 to 8 reps<br />
5 reps<br />
3 reps<br />
8 to 10 reps<br />
8 to 10 reps<br />
3 to 5 reps<br />
5 to 10 reps<br />
5 reps<br />
5 to 10 reps<br />
6 to 8 reps<br />
2 to 3 reps<br />
6 to 8 reps<br />
PRONE<br />
● SINGLE LEG EXTENSIONS<br />
▲ LOWER & LIFT<br />
▲ LEG CIRCLES<br />
▲ SCISSORS<br />
▲ BEATS<br />
▲ SWAN DIVE<br />
▲ GRASSHOPPER<br />
▲ SWIMMING<br />
▲ SPINAL EXTENSION<br />
▲ ROTATION PRONE<br />
SIDE-LYING<br />
● SIDE LEG LIFTS 1 2 3<br />
▲ SCISSORS<br />
▲ ONE ARM PRESS<br />
SUPPORTED ON HANDS<br />
▲ PUSH UP<br />
▲ LEG PULL FRONT<br />
■ LEG PULL<br />
6 to 8 reps<br />
5 to 10 reps<br />
8 reps<br />
4 sets<br />
4 sets<br />
5 reps<br />
5 reps<br />
4 sets<br />
3 to 5 reps<br />
5 reps<br />
5 to 10 reps<br />
4 sets<br />
5 to 10 reps<br />
5 to 10 reps<br />
3 to 6 reps<br />
3 to 6 reps<br />
1900B-7 IT HANDBOOK ADMIN FORMS [FEBRUARY 2013]
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