Full Body Mat #76
15-30 min Mat
•
27m
No props
Class notes:
1. Warmup (1) cat/cow
2. Quadruped/plank (1) forearms on mat, right knee on mat, extend left leg - bend and extend leg, (2) hold leg extended - point and flex foot, (3) hold toes pointed - rainbow leg side to side, (4) hold leg in center - little circles in one direction, reverse direction, (4) flex foot - 6 inch pulse, (5) place left toes on mat, extend right leg to hover - little pulses up and down | little pulses side to side, (6) both feet on mat - flow forearm plank to forearm pike, (7) left knee on mat, extend right knee - repeat 1-5 on opposite side
3. Standing lower body (1) lunge, right foot forward, left foot back - double lunge, (2) double lunge, hinge forward and straighten back leg, return to double lunge, (3) hold lunge, hinge forward - move arms overhead and back behind hips, (4) hold arms back behind hips - lower and lift right heel, (5) hold right heel lifted, return to double lunge, little pulses up and down, (5) feet parallel shoulder width distance - squat with double pulse at bottom, (6) repeat 1-5 on opposite side
4. Prone (1) right arm and left leg lift; lower; left arm and right leg lift; lower, (2) swimming, (3) hold arm and legs lifted - arms move to T and return to starting position; option to add extension as arms come to T, (4) cobra rolls, (5) extend right arm back - single arm cobra roll, (6) repeat #5 on opposite side, (7) swan
5. Supine abs (1) hands behind head, chest lifted, legs in table top - single leg toe tap with right leg, (2) bend and extend right leg, (3) combine 1 & 2, (4) hold right leg extended - criss cross to left, (5) repeat 1-4 on opposite side
6. Cool down (1) figure four stretch right, (2) tilt knees to left, (3) repeat 1-2 on opposite 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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