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Side Lying Kick Series by nikeborome

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									Pilates Exercises                                 Tricep Dips
                                                  Forearm Plank
Sample Series                                     Side Forearm Plank
   Warm up                                       Forearm Pushups
   Lying on Back Exercises                       Heel Pulls
   Side Lying Kick Series                        Reverse Plank
   Strength                                      Down Dog to Plank (variation, pull
   Sitting                                        knee in with plank)
   Shoulderstand Series
   Face Down                               Side Lying Kick Series
   Relaxation                              Straight Legs
                                                Leg Raises (parallel & rotated)
Warm up - seated                                Knee In & Extend
   Cat and Cow                                 Pulse
   Seated twist                                Small Circles
   Seated side stretch and forward bend        Large Circles
   Shoulder rolls                              Hot Potato
Hands and Knees                                 Inner Thigh Leg Beats
   Cat and Cow                                 Developpe
   Spinal Balance                              Bicycle
   Same arm & leg reach                        Scissors
   Same side reach and turn to side        Bent Knee
     plank                                      Knee Raises
   Quad stretch                                Knee Raises w/Extension
   Knee to Elbow and extend                    Clams
                                                Elevated Clams
Lying   on Back (prone)                         Elevated Clams w/Extension
       Hundreds                                Pulse
       Single Straight Leg Stretch
       Double Straight Leg Stretch         Shoulderstand Series
       Climbing up the Band                    Rollover
       Criss Cross                             Shoulder stand
       Roll Ups                                High Bicycle
       Double Bent Knee Stretch                High Scissors
       Single Bent Knee Stretch
       Single Leg Circles (Leg extended)   FaceDown
       Corkscrew                               Single Leg Kicks
       Bridges                                 Double Leg Kicks
       Straddle Criss Cross                    Superman
       Choo Choo                               Heel Beats
       Concentration                           Swimming
       Frog                                    Opp Arm & Leg Extension
       Teaser
                                            Advanced
Sitting                                         Rollovers
     Rolling Like a Ball (variations)          Shoulderstands
     Open Leg Rocker                           Jacknife
     Spine Stretch Forward
     Spine Twist                           Ending Poses
     Saw                                       Eye of the Needle
     Boat/Rowing                               Mermaid
     Teaser (modified)                         Seal

Strength
    Pilates Push Ups
    Plank w/arm & leg extensions
    Side Plank with Arm Circles
    Kneeling Side Circles/Kicks
    Tricep – Leg Extension
Standing Pilates

Warm Up
    Shoulder and Arm Circles
    Rag Doll (forward bend)                    Band   Exercises
    Standing Twist                                    Seated Rows
Exercises                                              Single Arm Seated Row with twist
    Leg Lifts – front, side, back (Pilates            Lat Pulldown front
      stance and parallel)                             Back Flyes
    Leg Circles – front, side, back (Pilates          Lateral Raises, Anterior Raises
      stance and parallel)                             Shoulder Press
    Spinal Stretch Downward                           Tricep Extension
    Saw                                               Bicep Curl
    1 Leg Balance, extend leg and bend                Chest Press
      laterally to opposite side.                      Chest Flyes
    Heel Raises                                       Punching
    Plie in Second
    Sweeping the Floor (single leg)            V. Orr/Santa Rosa Junior College


Ball Pilates
    Seated Balance
    Knee Surfing
    Partial and Full Rollups
    Bridges
    Spinal Stretch Forward
    Saw
    Pushups with ball under legs
    Forearm Plank with arms on ball (add
       leg lift)
    Plank with hands on ball (against
       wall)
    Plank to Shell (add leg lift)
    Ball Squats, single or double leg
    Wall Ball Sit
    Single Leg Squat with Leg Extension
       Forward
    Plie Squat with balls in hand, extend
       over head
    Single Leg Extension, parallel and
       externally rotated (seated on ball)

On Floor
    Full and Partial Rollups with ball in
      hands
    Reverse Crunches with ball between
      feet
    Bridges single and double leg, (pull in
      and extend)

Advanced
    Plank to Pike
    Plank with hands on ball (wall or no
     wall)
    Plank with hands on ball, leg lift
    Lunge back with single leg on ball
    Curl Up with feet against wall
    One Leg Bridges
    One Leg Partial Rollups

								
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