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Week - 1 |
The Basics of Pilates |
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Week - 2 |
Introduction to Reformer |
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Week - 3 |
Footwork series |
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Week - 4 |
Lower extremity series in lying position (Feet in Straps) |
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Week - 5 |
Upper extremity series in lying position (Supine arm works) |
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Week - 6 |
Long box series (Long box swan, long box pulling series |
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Week - 7 |
Abdominal series (Hundred) |
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Week - 8 |
Leg series (Elephant) |
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Week - 9 |
Short box series (Round and flat) |
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Week - 10 |
Back series in Reformer |
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Week - 11 |
Stretching series (Knee stretch, lunges, side strecth) |
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Week - 12 |
Combinations of Reformer exercises |
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Week - 13 |
Whole body articulation on reformer
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Week - 14 |
Checkpoints in certain groups (pregnancy, lumbar and cervical disc herniation, kyphosis, lordosis, scoliosis) |
Eskisehir Technical University Info Package