Full Body Mat #74
15-30 min Mat
•
25m
No props
Class notes:
1. Bird dog (1) extend left leg - bend and extend leg, (2) hold leg extended - little pulses up and down, (3) little pulses out and in, (4) rainbow leg side to side, (5) hold when leg is to left side of mat, place right forearm on mat - lower and lift leg, (6) bend and extend leg, (7) fire hydrant, (8) combine 6 & 7, (9) repeat 1-8 on opposite side
2. Seated abs (1) knees bent, feet on mat, forearms stacked in genie position - roll back halfway, return to seated, (2) roll back halfway, twist right & left, return to seated, (3) hold when twisted to right - little pulses, (4) twist right and left, (5) pause when twisted to left - little pulses
3. Side lying right (1) extend both legs forward - lower and lift top leg (right), (2) hold right leg to hover - lower and lift bottom leg (left), (3) hold bottom leg to hover - draw little circles in one direction with top leg, reverse direction, (4) bend both knees, rest bottom knee on mat - clam shells, (5) add kick of top leg when knee lifts, (6) add lower and lift of top leg when leg kicks forward, (7) hold leg extended - lower and lift leg alternation between internal and external rotation, (8) figure hour stretch
4. Supine abs (1) legs in table top, hands behind head, chest lifted - single leg toe taps, (2) add rotation toward knee in table top, (3) double leg toe taps, (4) add rotation in chest alternating to the left and right, (5) chest center - double leg toe tap, add twist in legs alternating to the left and right, (6) double leg stretch, (7) hold legs extended - lower and lift arms
5. Repeat side lying series from #3 on opposite side
6. Cool down (1) hands on knees - draw little circles in one direction, reverse direction, (2) feet wide on mat - windshield wiper knees side to side
DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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