Fitness Wholesale online: Pilates Props Workbook by Ellie Herman

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Step-By-Step Guide with over 350 photos
  • exercises using foam rollers, bands, pilates rings and small balls
  • concise and easy to follow instructions with pictures
  • suggested programs for specific body parts
  • 144 pages;  soft cover
  • warranty:  free from defects upon arrival
  • 3 day return policy on books (3 days from receipt of order)
Item Price Ship Wt. 
PPWRKBK $12.95 1 lb.- shipping

Table of Contents

PART ONE:  GETTING STARTED

  • Introduction

  • The Story of Joe

  • How To Use This Book

  • Eight Principles of Pilates

  • Pilates and Props

  • General Movement Vocabulary

  • Ellie Herman's Pilates Alphabet

PART TWO:  SUGGESTED WORKOUTS

  • Home Programs

  • Daily Workouts

PART THREE:  THE EXERCISES

Roller

  • Basic Shoulder Set

    • Rolling from side to side

    • Shoulder Slaps

    • Arm Reaches

    • Chicken Wings

    • Angels in the Snow

  • Supine Stabilization Series

    • Tiny Steps

    • Dying Bug

  • Bridge with feet on roller

  • Plank Series

    • Plank

    • Push-Up

    • Knee Stretch Round Back

    • Jackknife Plank

  • Jackknife Supine

  • Log Roll

  • Around the World

  • Supine Leg Series

    • Hip Flexor Stretch into Spine Test

    • Tiny Steps

    • Single-leg Circles

    • Helicopter

    • Bicycle

    • Scissors (Changement)

    • Frog-legs

    • Double leg Circles

  • Squats Against the Wall

  • Swan

  • Muscle Releases

    • Neck Release

    • Upper Back Release (Thoracic Articulator)

    • IT (Iliotibial band release)

    • Quads Release (Rocking Swan)

    • Hamstrings Release

    • Glutes and Rotators Release

Exercise Band

  • Roll Down

  • Single Leg Circles

  • Supine Leg Series

    • Leg Pulls

    • Frog Legs

    • Dolphin

  • Long Spine Stretch (The J)

  • Teaser Series

    • Classic Series

    • Diamond-leg Teaser

    • Dead-hang Teaser

  • Sitting Spiral

  • Doggie Kick

  • FTD Florist

  • Lunging Series

    • Lunging Swakadee

    • Painting Under the Stairs

    • Lunging Triceps

    • Lunging Biceps

    • Lunging Rhomboids

    • Lunging Chest Expansion

  • Standing Series

    • Half Moon

    • Standing Angel

  • Shoulder Series

    • 3-way Pec Stretch

    • Rotator Strengthener

    • Rhomboids Strengthener

    • Supraspinatus Strengthener

    • Chest Expansion

  • Foot and Ankle Strengthener

  • Knee Strengthening Series

    • Quads (VMO) STrengthener

    • Hamstrings Strengthener

    • Adductor Strengthener

    • Abductor Strengthener

  • 3-way Hip Stretch

Magic Circle/Small Ball

  • Deep Abdominal Cue

  • Upper Abdominal Curls

  • Single-leg Roll-up

  • The Hundred

  • Roll-Up

 

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