PILATES, PARA LA PRÁCTICA DE SURFKITE

Transcripción

1 PILATES, PARA LA PRÁCTICA DE SURFKITE DARTE PILATES, MALAGA, ESPAÑA E. Sepúlveda Carrasco Febrero 2016

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7 BLOQUE RUTINA(1) RUTINA(2) RUTINA(3) WARM UP Roll down Pelvic Curl Spine twist supine Chest lift Chest lift with rotation Roll down Pelvic Curl Spine twist supine Chest lift Chest lift with rotation Single leg lift / leg changes Leg circles Roll up Pelvic Curl Spine twist supine Double Leg Stretch Single Leg Stretch Criss- cross FOOT WORK WUNDA 7

8 Parallel heels Parallel toes V- position toes Open V- position heels Open V- position toes Calf raises Prances Prehensile Single leg heel Single leg toes Parallel heels Parallel toes V- position toes Open V- position heels Open V- position toes Calf raises Prances Single leg heel Single leg toes Hip opener Parallel heels Parallel toes V- position toes Open V- position heels Open V- position toes Calf raises Single leg heel Single leg toes ABDOMINAL WUNDA WORK Round back Flat back Tilt Twist Roll- up with RUB Mini roll- up Mini roll- up oblique Roll- up top loaded Standing pike Pike sitting Short Box Series Warm Up Series HIP WORK Frog Circles down Circles up Openings Frog Circles down Circles up Hip extension Extended frog Extended frog reverse Supine Leg Series Bicycle Bicycle reverse Supine Single Leg Series SPINAL ARTICULAT. Bottom lift Tower prep Short spine STRETCHES Standing lunge Kneeling lunge Side split FULL BODY INTEGRT. I Scooter Thigh stretch with RUB Up stretch 1 Elephant ARM WORK Shoulder push double arm Shoulder adduction single arm Chest expansion 8

9 Shoulder push single arm Shoulder adduction double arm Hug- a- tree Circles up Circles down Punching Biceps FULL BODY Arms Standing Series INTEGRT. II Balance control back prep Saw Sitting back LEG WORK WUNDA Hamstring curl Squats Leg press standing Backward step down LATERAL WUNDA FLEX./ROT. Side over on box Side lift with PTB Butterfly Side kneeling stretch BACK WUNDA EXTENSION Pulling straps 1 Pulling straps 2 Prone 1 Prone 2 + Shoulder stretch prone Swan basic Back extension single arm Roll up Pelvic Curl Spine twist supine Double Leg Stretch Single Leg Stretch Criss- cross Leg circles Hamstring pull 1 Roll like a ball Spine twist Saw Front support Leg pull front Push up Back extension Rest position 9

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