Allenamento Funzionale Archivi - Fascial Training School

Programma Esercizi: STUDIO CADILLAC 1° Livello

ROLLING BACK
With One Arm
LEG SPRING SERIES
Leg Circles
Walking
Beats
Frog
ARMSERIES
Circles
Triceps
MONKEY
STANDING ARM SPRINGS SERIES:
WITH ROLL BACK BAR
TRADITIONAL ENDING SERIES:
BREATHING

Programma Esercizi: STUDIO CHAIR 1° Livello

FOOTWORK SERIES:
Toes
Arches
Heels
Tendon Stretch
PUSH DOWN
PUMPING ONE ARM
MERMAID
MERMAID KNEELING
PUMPING STANDING

Programma Esercizi: STUDIO CADILLAC 2° Livello

LEG SRPINGS SERIES
Rond de Jambe
Bicycle
LEG SPRINGS IN THE AIR
SIDE SPRING SERIES:
Front + Back
Bicycle
TOWER
PUSH THROUGH SERIES:
Teaser
Reverse
Press Down
Push Through
Traditional Ending Series:
Spread Eagle

Programma Esercizi: STUDIO CHAIR 2° Livello

SWAND DIVE
TEASER
TORSO PRESS
BACKWARD ARMS
HORSBACK
PUSH UP SIDEWAYS
TENDON STRETCH
MONTAIN CLIMB
PULL UP
THE TABLE
FRONT BALANCE CONTROL
SIDE BALANCE CONTROL
CORKSCREW
PUSH DOWN WITH ONE ARM
SPINE STRETCH
PUMPING ON KNEES

Programma Esercizi: STUDIO REFORMER 1° Livello

Footwork Series
The Hundred
Leg Circles
Frog
Stomach Massage
Short Box Series
Elephant
Knee Stretch Series
Running
Pelvic Lift

Programma Esercizi: STUDIO REFORMER 2° Livello

Short Spine Massage
Co-Ordination
Swan on Barrel
Long Box Series
Short Box Series
Long Stretch Series
Semi Circle
Side Split

Programma Esercizi: STUDIO REFORMER 3° Livello

Overhead
Rowing Series
Long Box Series
Long Stretch Series
Tendon Stretch
Chest Expantion
Thight Stretch
Arm Circles
Snake / Twist
Corkscrew
Long Spine Massage
Balance Controls
Push Up Front
Push Up Back
Russian Split

Programma Esercizi 1° Week End

Esercizi di preparazione:

1. 1. Sollevamento Braccia 45°
  2. Sollevamento Braccia 90°
  3. Spostamento Braccia lungo la Testa
  4. Stretch Braccia “Diamante dinamico”
  5. Sollevamento Testa e Braccia per i “100”
  6. Sollevamento Testa e Braccia per il “Roll Up”
  7. Richiamo delle Gambe
  8. Sollevamento Gambe
  9. Sollevamento Gambe sugli avambracci
  10. Baby Bridge
  11. Stretch dinamico “apertura Triangolo Femorale”
  12. La Mummia
  13. La Sfinge
  14. Il Galletto allo Spiedo
  15. La Sirenetta

Esercizi Pilates Matwork Miofasciale:

1. 1. The Hundred
  2. The Roll up
  3. The One Leg Circle
  4. Rolling Back
  5. The One leg Stretch
  6. The Double Leg Stretch
  7. The Spine Stretch

Programma Esercizi 2° Week End

1. Rocker With Open Legs
2. The Cork-Screw
3. The Saw
4. The One Leg Kick
5. The Double Leg Kick
6. The Neck pull
7. The Side Kicks
8. The Teaser
9. The Seal
10. The Roll Over
11. The Swan-Dive
12. The Scissors
13. The Bicycle
14. The Shoulder Bridge
15. The Spine Twist

Programma Esercizi 3° Week End

1. The Jack knife
2. The Twist With Stretched Arms
3. Swimming
4. The Leg Pull Front
5. The Leg Pull
6. The Side Kick Kneeling
7. The Side Bend
8. The Boomerang
9. The Crab
10. Rocking
11. Control Balance
12. Push up

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