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The Fundamental Apparatus Program

This is an excerpt from Pilates-2nd Edition by Rael Isacowitz.

Optional

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_263208_ebook_Main.jpg

Roll-Down

Warm-Up

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_257975_ebook_Main.jpg

Pelvic Curl (Mat)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_257979_ebook_Main.jpg

Spine Twist - Supine (Mat)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_257985_ebook_Main.jpg

Chest Lift (Mat)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_257988_ebook_Main.jpg

Chest Lift With Rotation (Mat)

Foot Work

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_266643_ebook_Main.jpg

Parallel Heels (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_266644_ebook_Main.jpg

Parallel Toes (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_266645_ebook_Main.jpg

V-Position Toes (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_266650_ebook_Main.jpg

Open V-Position Heels (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_266651_ebook_Main.jpg

Open V-Position Toes (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262602_ebook_Main.jpg

Calf Raise (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262605_ebook_Main.jpg

Prance (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_IMG_0291_ebook_Main.jpg

Single-Leg Heel (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262611_ebook_Main.jpg

Single-Leg Toes (Reformer)

Abdominal Work

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262618_ebook_Main.jpg

Hundred Prep (Reformer)

Hip Work

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262644_ebook_Main.jpg

Frog (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262644_ebook1_Main.jpg

Hip Circle Down (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262652_ebook_Main.jpg

Hip Circle Up (Reformer)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262654_ebook_Main.jpg

Opening (Reformer)



Spinal Articulation

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262663_ebook_Main.jpg

Bottom Lift (Reformer)



Stretches

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262688_ebook_Main.jpg

Standing Lunge (Reformer)



Full-Body Integration I

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262700_ebook_Main.jpg

Scooter (Reformer)



Arm Work

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262736_ebook_Main.jpg

Shoulder Extension - Supine (Reformer) or Shoulder Extension (Ped-a-Pul)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262738_ebook_Main.jpg

Shoulder Adduction - Supine (Reformer) or Shoulder Adduction (Ped-a-Pul)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262742_ebook_Main.jpg

Arm Circle Up - Supine (Reformer) or Arm Circle Up (Ped-a-Pul)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262744_ebook_Main.jpg

Triceps - Supine (Reformer) or Triceps (Ped-a-Pul)



Leg Work

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_258471_ebook_Main.jpg

Above Knees - Seated (Magic Circle)

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_258481_ebook_Main.jpg

Knees Bent - Prone (Magic Circle)



Lateral Flexion and Rotation

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_262941_ebook1_Main.jpg

Side Over (Wunda Chair) or (Step Barrel)



Back Extension

http://www.humankinetics.com/AcuCustom/Sitename/DAM/119/E5764_262944_ebook_Main.jpg

Basic Swan (Wunda Chair) or Swan (Step Barrel)



Optional

http://www.humankinetics.com/AcuCustom/Sitename/DAM/118/E5764_263207_ebook_Main.jpg

Roll-Down

Learn more about Pilates, Second Edition.