STOTT PILATES® ESSENTIAL MATWORK - Merrithew.com
STOTT PILATES® ESSENTIAL MATWORK - Merrithew.com
STOTT PILATES® ESSENTIAL MATWORK - Merrithew.com
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page 13.2<br />
<strong>STOTT</strong> PILATES ® <strong>ESSENTIAL</strong> <strong>MATWORK</strong> continued<br />
LEGEND<br />
✽<br />
= indicates<br />
exercise to be<br />
ac<strong>com</strong>plished within<br />
first five sessions<br />
✽<br />
SCISSORS<br />
SIDE KICK<br />
8 to 10 reps<br />
8 to 10 reps<br />
SHOULDER BRIDGE PREP<br />
SIDE LEG LIFT SERIES 1 2 3 4 5<br />
3 to 6 reps<br />
5 to 10 reps<br />
✽<br />
ROLL OVER PREP<br />
✽<br />
SPINE STRETCH FORWARD<br />
6 to 8 reps<br />
3 to 5 reps<br />
✽<br />
HEEL SQUEEZE PRONE<br />
TEASER PREP<br />
8 to 10 reps<br />
3 to 5 reps<br />
ONE LEG KICK PREP<br />
SINGLE LEG EXTENSION<br />
5 to 8 reps<br />
6 to 8 reps<br />
BREAST STROKE<br />
✽<br />
SWAN DIVE PREP<br />
5 to 8 reps<br />
5 to 8 reps<br />
✽<br />
SHELL STRETCH<br />
SWIMMING PREP<br />
2 to 4 reps<br />
SAW<br />
3 to 5 reps<br />
✽<br />
SHELL STRETCH<br />
NECK PULL PREP<br />
LEG PULL FRONT PREP<br />
5 to 8 reps<br />
3 to 6 reps<br />
OBLIQUES ROLL BACK<br />
SEAL<br />
3 to 5 reps<br />
8 to 10 reps<br />
SIDE BEND PREP<br />
3 to 5 reps<br />
PUSH UP PREP<br />
5 to 10 reps<br />
1900B-7 IT HANDBOOK ADMIN FORMS [FEBRUARY 2013]
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