The double leg kick | X-Club Academy

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Level 3 Mat Pilates Training

Introduction

Learner Assessment Portfolio
Joseph Pilates History

6 PRINCIPLES OF PILATES

Breathing
Flow
Control
Concentration
Precision
Centering

The Body Systems

The Body Systems
The Skeletal System
The Cardiovascular System
The Respiratory System
The Muscular System
Energy System
The Endocrine System
The Nervous System

Mat exercises

Pelvic Clocks (level 1) (0:38)
Scarf breathing (level 1) (0:52)
Four point kneeling (level 1) (0:54)
Four- point cat pedal (level 1) (0:55)
Single knee folds / Single table top (level 1) (0:35)
Double knee folds / Double table top (level 2) (0:52)
Double knee folds / Double table top (level 2/3) (0:50)
Arm raises (0:36)
Arm floats (chicken wings) (0:53)
Roll over preparation/ Bridge (level 1) (1:08)
Chin tucks and cervical nod (level 1) (0:52)
Abdominal Preparation (level 1) (1:09)
Saw preparation (level 1) (0:57)
Side bend preparation (level 1) (1:10)
Sawn dive preparation (level 2) (0:18)
Prone lying leg raise (level 1) (0:46)
Modified roll down (level 2) (1:13)
Child pose or shell stretch (level 1) (0:21)
Back stretch (chest to knees) (level 1) (0:21)
Lying hamstring stretch (level 1) (0:38)
Adductor stretch (level 1) (1:13)
Lying arm floats (level 1) (0:56)
Lying shoulder shrugs (level 1) (0:22)
The hundred (0:55)
The roll up (1:10)
The roll over with legs spread (1:42)
The one leg circle (1:13)
Rolling back (1:49)
One leg stretch (1:03)
The spine stretch (0:54)
Open leg Rocker (0:27)
The cork screw (1:42)
The saw (0:56)
The swan dive (0:20)
The one leg kick (0:26)
The double leg kick (0:36)
Neck pull (0:35)
Scissors (0:32)
Bicycle (0:47)
The shoulder bridge (0:28)
Spine twist (0:30)
Jack-knife (0:49)
Side kick (0:35)
The teaser (0:24)
The hip twist with stretched arms (0:22)
Swimming (0:20)
The leg pull front (0:34)
The leg pull (0:36)
The side kick kneeling (0:24)
Side bend (0:40)
Boomerang (0:47)
Seal (0:36)
Crab (0:37)
The rocking (0:17)
The control balance (0:38)
The push up (0:56)

ANATOMY 1

Planes Of Movement
Types of Joints
The Core
The Spine
Movements Of The Spine

Anatomy 2

Postural Analysis
Hips and Lower Limbs Muscles
Anatomy Of The Hips
Understanding The Pelvic Muscles For Pilates
The Knees
The Feet

Anatomy 3

Upper limbs muscles
Shoulders (0:12)
Most Common Shoulder Injuries
Arms and Elbows
Hands

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The double leg kick

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