Week 11: Quadruped Swan – Pilates Encyclopedia

Return to course: Exercise of the Week

Exercise of the Week

Week 1: Bridging Typewriter
Week 2: Side Bend
Week 3: Quadruped Hip Extension
Week 4: Prone Arm Clock
Week 5: Side-Lying Adduction-Abduction
Week 6: Knee Bend
Week 7: Side to Side: One Leg Straight
Week 8: Grasshopper: Glute Pump
Week 9: Side Support on Forearm: Shoulder Prep
Week 10: Leg Pull Back
Week 11: Quadruped Swan
Week 12: The Z/Thigh Stretch
Week 13: Figure 4
Week 14: The X
Week 15: Scarecrow
Week 16: Side Lying Hip Extension
Week 17: Stomach Series on Forearms
Week 18: Sternum Drops
Week 19: Kneeling Lunge
Week 20: Arm Arcs
Week 21: Connected Table Top
Week 22: Dart
Week 23: Side Balance
Week 24: C-Curve
Week 25: Cat
Week 26: Plantarflexion + Metatarsal Stretches
Week 27: Standing Leg Series: Circles
Week 28: Snow Angels

Week 11: Quadruped Swan

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