Part I. 매트 필라테스

Spine Stretch Forward / Saw / Curl-Up / Roll-Up / Half Roll-Back / Butterfly Stretch / Rising Swan / Hundred 1 / Hundred 2 / Rollover / Rolling Like a Ball / Single-Leg Stretch / Leg Drops / Leg Circles / Scissors / Double-Leg Stretch / Corkscrew / Forward Lunge Stretch / Side Lunge / Bridge / Tabletop March / Low Plank / Side-Lying Leg Kicks / Low Side Plank / High Plank / High Plank Pike / Reverse Plank / Teaser / Side-Lying Double-Leg Lift / Side Leg Series / Waistline Warrior / Push-Up /
Heel Beats / Single-Leg Heel Taps / Child’s Pose / Cat-to-Cow Stretch / Breaststroke / Wide-Legged Plie / Mermaid / Single-Leg Balance / Shoulder Press with Weights / Back Extension / Overhead / Triceps Press / Biceps Curl / Zipper / Chest Fly

Part II. 기구 필라테스

Footwork on Toes / Footwork on Heels / Basic Jumping / Reformer Leg Lowers / Reformer Leg Circles / Reformer Crunch / Reformer Spine Twist / Single-Leg Stretch on Arc Barrel / Double-Leg Stretch on / Arc Barrel / Reformer Frog Press / Jackknife on Arc Barrel / Arc Barrel Corkscrew / Teaser on Reformer / Plank on Chair / Pike on Chair / Arc Barrel Arch-Ups / Bridge on Tiptoe / Side Double-Leg Lifts on Arc Barrel / Hamstring Stretch / Long Stretch / Mermaid Twist / Barrel Squats / Chest Press on Reformer / Triceps Coordination / Chair Dips