1
Q
Single leg circle
A
4-8
Right: 4 one way, 4 reverse
Left: 4 one way, 4 reverse
2
Q
Single leg stretch
A
6-8 sets
3
Q
Double leg stretch
A
6-8
4
Q
Prep for roll-overs
A
4
5
Q
Prep for double leg circles
A
2-4
6
Q
Tick-tick
A
2-4 sets
7
Q
Prep for hip circles and cork screw
A
2-4 sets
8
Q
Spine stretch
A
4-6
9
Q
Spine twist
A
3-6 sets
10
Q
The saw
A
4-6 sets
11
Q
Rolling like a ball
A
6
12
Q
Open leg rocker
A
4-6
13
Q
Leg raises
A
2-4 #1 x4 #2 x2 #3 x2 #4 (x3, on the 4th hold at top for 3 circles each way) x2
14
Q
Passes
A
2-4
15
Q
Side kicks
A
2-4
16
Q
Grand rond de jambe
A
2-4
17
Q
Bicycle
A
2-4
2 each way
18
Q
Scissors
A
2-4
19
Q
Hot potato
A
2-4
Hot potato - 4x
Variation 1 - 2x
20
Q
Leg raises in back, quadriceps stretch, inner thigh lift
A
2-4
Leg raises x8
Inner thigh lift x4 flexed foot, x4 pointed foot, circle in each direction
21
Q
Single leg kick
A
4-6 sets
22
Q
Double leg kick
A
3-4 sets
23
Q
Swimming
A
8 sets
24
Q
Thigh stretch
A
3-6
25
Swan
4-6
26
Swan dive
4
27
Roll up
4-6
28
Roll over
4-6
| 3x one way, 3x reverse
29
The teaser
3-4
30
Single straight leg stretch
4-8 sets
31
Double straight leg lower and lift
4-6
32
Criss-cross
6-8 sets
33
Neck pull
5-8
34
The boomerang
3-6
| 2x each variation
35
The seal
4-6
36
The crab
3-4
37
Shoulder bridge
4 sets
38
Mermaid
4-8
39
Hip twist (circles)
4 sets
40
Leg pull
4-6
41
Jack-knife
3-4
42
Cork-screw
3-5 sets
43
Kneeling side kick
3-6
Raises x4
Side kick x4
44
Inversion series: scissors, bicycle, helicopter
1 complete set
Scissors x8
Bicycle x8 each direction
Helicopter x4 each direction
45
Control balance
2-4 sets
46
Leg pull front
3-6 sets
47
Rocking
4
48
Push up
```
#1 4-10x
#2 4-10x
```
49
The hundred
10 breaths (x 10)
Pilates Mat
flashcards
Decks in class (1)
# Cards
