국제코어필라테스협회

[PART I] 리포머 필라테스

- CHAPTER 1. FOOTWORK

- CHAPTER 2. HANDS IN STRAPS SUPINE

- CHAPTER 3. FEET IN STRAPS

- CHAPTER 4. LONG STRETCH SERIES

- CHAPTER 5. UPRIGHT ARMS SEATED ON BOX

- CHAPTER 6. KNEELING

- CHAPTER 7. STOMACH MASSAGE SERIES

- CHAPTER 8. LONG BOX SERIES

- CHAPTER 9. SHORT BOX SERIES

- CHAPTER 10. LEG STRETCH SERIES

- CHAPTER 11. ROWING SERIES

- CHAPTER 12. SPLITS-STANDING

[PART II] 바렐 필라테스

- CHAPTER 13. STRETCHES

- CHAPTER 14. FEET ON LADDER

- CHAPTER 15. PRONE SERIES-ON STOMACH

- CHAPTER 16. SIDE LYING

- CHAPTER 17. SHORT BOX SERIES

- CHAPTER 18. SITTING ON BARREL ARCH SERIES

- CHAPTER 19. FLAT BACK POSITION SERIES

[PART I] 체어 필라테스

- CHAPTER 1. LEG WORK

- CHAPTER 2. ARM WORK

- CHAPTER 3. TORSO FLEXION

- CHAPTER 4. TORSO EXTENSION

- CHAPTER 5. TORSO ROTATION

[PART II] 캐딜락 필라테스

- CHAPTER 6. ROLL DOWN BAR SITTING

- CHAPTER 7. PUSH THRU BAR SITTING

- CHAPTER 8. PUSH THRU BAR SUPINE

- CHAPTER 9. PUSH THRU BAR PRONE

- CHAPTER 10. TRAPEZE

- CHAPTER 11. WORK AT TOWER END WITH BOTTOM LOADED SPRINGS

- CHAPTER 12. WORK AT OPEN END LYING SUPINE WITH HEAD AT OPEN END

- CHAPTER 13. LEG SPRINGS

- CHAPTER 14. ARM SPRINGS SITTING

- CHAPTER 15. ARM SPRINGS STANDING

- CHAPTER 16. PUSH THRU BAR STANDING