Table 2 Sixteen-week Pilates solo protocol (48 sessions) for women after breast cancer diagnosis (Florianopolis SC, Brazil, 2018)

1

1

Explanatory session: What is Pilates, the basic principles of Joseph Pilates: breathing, centering, control, precision, fluency, and concentration. Clarify the positions: positioning of the pelvis, positioning of the rib cage, stabilization and movement of the shoulder girdle, and positioning of the head and cervical spine.

2 and 3

Single-leg stretches, obliques (with feet flat on the floor), scissors, obliques roll, one-leg circle, side kick, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 1 kg.

2

4

Single-leg stretches, obliques (with feet flat on the floor), scissors, obliques roll, one-leg circle, side kick, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 1 kg, single-leg extension and roll up.

5 and 6

Half-roll back (with over ball in the lumbar spine), roll up (pressing the magic circle with hands), single-leg stretch (with over ball between the shoulder blades), one-leg circle (with TheraBand around the thigh with both knees flexed), preparation shoulder bridge tightening the over ball between the knees and performing simultaneously exercises of biceps with weight of 1 kg, hell squeeze prone (pressing magic circle on ankles), side kick, spine twist.

3

7

Half-roll back (with over ball in the lumbar spine), roll up (pressing the magic circle with hands), single-leg stretch (with over ball between the shoulder blades), one-leg circle (with TheraBand around the thigh with both knees flexed), preparation shoulder bridge tightening the over ball between the knees and performing simultaneously exercises of biceps with weight of 1 kg, hell squeeze prone (pressing magic circle on ankles), side kick, spine twist.

8 and 9

Half-roll back, single-leg stretches, double-leg stretches, preparation shoulder bridge (with feet on top of the ball), top-leg abduction, top-leg circles, staggered legs, both legs together.

4

10

Half-roll back, obliques (with feet on the floor, tightening the over ball, and extending the lower member to the side of the rotation of the trunk), double-leg stretch, scissors (with over ball in sacral region), preparation shoulder bridge (with feet on top of the ball), top-leg circles, both legs together.

11 and 12

Obliques roll (with magic circle the knees), hundred (with feet on the floor), obliques (with feet on the floor and tightening the over ball between the knees, jackknife, both legs together and lateral flexion.

5

13

Obliques roll (tightening magic circle between knees), hundred (with feet on the floor), jackknife, top-leg abduction (with the lower limbs within the magic circle), top-leg circles, staggered legs (with the lower limbs within the magic circle).

14 and 15

Roll up (with TheraBand on feet), slow double-leg stretch, double-leg stretch, preparation shoulder bridge (with feet on top of the ball), preparation shoulder bridge (with feet on top of the ball and performing extension and flexion of the knees), side kick (with ankle weights).

6

16

Hundred (with the feet on the floor), roll up (with TheraBand on feet), rolling like a ball, saw, preparation shoulder bridge (with feet on top of the ball), preparation shoulder bridge (with feet on top of the ball and performing extension and flexion the knees), double-leg kick.

17 and 18

Single-leg stretches, obliques, roll over, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 1 kg, hell squeeze prone (with magic circle on ankles), and spine stretch forward with pressing the magic circle with hands.

7

19

Hundred (with feet on the floor and tightening magic circle between knees), single-leg stretches, roll over, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 1 kg, shoulder bridge and spine stretch forward with pressing the magic circle with hands.

20 and 21

Side bend with knees supported, hundred (with hip and knees flexed 90 degrees), scissors with over ball in the sacral region, obliques roll (with weight of 1 kg), sing leg extension (with 1 kg ankle weights), jackknife.

8

22

Hundred (with hip and knees flexed 90 degrees), obliques roll (with weight of 1 kg), lateral flexion, single-leg extension (with 1-kg ankle weights), jackknife and hip twist with supported ribs.

23 and 24

Roll up tightening magic circle, hundred (with hip and knees flexed 90 degrees), obliques, slow double-leg stretch, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 1 kg, one-leg kick with 1-kg ankle weights, breaststroke with weight of 1 kg, side kick with 1-kg ankle weights and lateral flexion.

9

25

Roll up tightening magic circle, hundred (with hip and knees flexed 90 degrees), roll up with weight of 1 kg, slow double-leg stretch, roll over, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 2 kg, one-leg kick with 1-kg ankle weights, side kick with 1-kg ankle weights and lateral flexion.

26 and 27

Hundred (with hip and knees flexed 90 degrees and magic circle on our ankles), double-leg stretch, open-leg rocker, scissors in air, teaser (with feet flat on the floor), seal, preparation shoulder bridge with feet on top of the ball and performing simultaneously exercises of biceps with weight of 1 kg and spine stretch forward.

10

28

Hundred (with hip and knees flexed 90 degrees and magic circle on ankles), double-leg stretch, scissors in air, teaser (with feet flat on the floor) swimming, hip twist (with the ball between the ankles performing knee flexion and extension), side-kick kneeling, preparation shoulder bridge with feet on top of the ball and performing simultaneously exercises of biceps with weight of 1 kg, twist with knees on the floor, spine stretch forward.

29 and 30

Hundred, side bend, obliques roll with weight of 1 kg, side bend, spine twist, swimming with weight of 1 kg, top-leg abduction with 1-kg ankle weights, top-leg circles with 1-kg ankle weights.

11

31

Hundred, side bend, scissors with over ball in sacral region, side bend, spine twist, swimming with weight of 1 kg, top-leg abduction with 1-kg ankle weights, top-leg circles with 1-kg ankle weights.

32 and 33

Half-roll back, roll up, obliques, bicycle in air, teaser (with feet flat on the floor), side-kick kneeling with 1-kg ankle weights, one-leg circle with 1-kg ankle weights, staggered legs with 1-kg ankle weights, both legs together with 1-kg ankle weights and lateral flexion.

12

34

Shell stretch, half-roll back, roll up, obliques, teaser (with feet flat on the floor), one-leg circle 1-kg ankle weights, staggered legs 1-kg ankle weights both, legs together with 1-kg ankle weights and lateral flexion.

35 and 36

Scissors in air, hundred (with magic circle on our ankles), single-leg stretch, teaser (with feet flat on the floor), rolling like a ball, swan dive (with hands supported without elevation of lower limbs), preparation shoulder (performing simultaneously exercises of biceps with weight of 1 kg), shoulder bridge and side kick with 1-kg ankle weights.

13

37

Teaser (with feet flat on the floor), hundred, double-leg stretches, open-leg rocker, swimming, side-kick kneeling, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 1 kg, one-leg circle with 1-kg ankle weights, staggered legs with 1-kg ankle weights.

38 and 39

Hundred, scissors with over ball in the sacral region, obliques roll (with weight of 1 kg), swimming, lateral flexion, single-leg extension with 1-kg ankle weights, side kick with 1-kg ankle weights, shoulder bridge.

14

40

Hundred, single-leg stretches, obliques, roll over, preparation shoulder bridge performing simultaneously exercises of biceps with weight of 1 kg, shoulder bridge, hell squeeze prone (with magic circle on our ankles), spine stretch forward (with hands on top of the magic circle performing a pressure), and swimming.

41 and 42

Half-roll back, roll up, obliques, rolling like a ball, bicycle in air, one-leg circle with 1-kg ankle weights, staggered legs with 1-kg ankle weights, both legs together with 1-kg ankle weights and shoulder bridge.

15

43

Hundred, roll up, slow double-leg stretch, double-leg stretch, breaststroke, saw, preparation shoulder bridge (with feet on top of the ball), preparation shoulder bridge (with the feet on the ball performing extension and flexion of the knees), and double-leg kick with 1-kg ankle weights.

44 and 45

Hundred, side bend, scissors with over ball in the sacral region, obliques roll with weight of 1 kg, preparation shoulder bridge with the feet on the ball performing simultaneously exercises of biceps with weight of 1 kg, top-leg abduction with 1-kg ankle weights, and top-leg circles with 1-kg ankle weights.

16

46

Scissors in air, teaser (with feet flat on the floor), hundred (with magic circle on our ankles), single-leg stretch, bicycle in air, rolling like a ball, swan dive with the hands supported without elevation of lower limbs, one-leg circle with 1-kg ankle weights, staggered legs with 1-kg ankle weights, preparation shoulder bridge with the feet on the ball performing simultaneously exercises of biceps with weight of 1 kg.

47 and 48

Hundred, double-leg stretches, breaststroke, rolling like a ball, saw, preparation shoulder bridge (with feet on top of the ball), preparation shoulder bridge (with the feet on the ball performing simultaneously exercises of biceps with weight of 1 kg), and single-leg stretch with 1-kg ankle weights.