Full Body Mat Flow #46
15-30 min Mat
•
22m
No props
Class notes:
1. Standing warmup (1) hands to ceiling, grab left wrist with right hand - lateral flexion to right, (2) move back through center - grab right wrist with left hand, lateral flexion to left,(3) cactus arms, extend spine; hands overhead, re-stack spine
2. Standing lower body (1) hands at chest in prayer position - reverse lunge, right, (2) hold lunge, straighten right leg - hinge forward, re-stack shoulders over hips, (3) hinge forward and hold - twist to left, return to center, (4) hold double lunge - little pulses up and down, (5) pulse down, up, come to standing on left foot, add lift of right leg, (6) repeat 1-5 on opposite side, (7) feet parallel shoulder width distance, hands behind head - hinge forward, re-stack shoulders over hips, (8) hinge forward, extend arms, hands behind head, return to standing, (9) keep arms extended - continue to hinge forward and return to standing, (10) hinge forward and hold - flip palms to face floor, draw big circles with arms
3. Plank (1) quadruped position - knee taps, (2) extend left leg back - knee tap with right knee, (3) hover right toes - continue with knee tap, (4) add three legged pike, (5) hold plank with right knee hovered - draw knee side to side, (6) repeat 1-5 on opposite side
4. Prone (1) swan rolls, (2) add press back to child’s pose, flowing from swan to child’s pose
5. Bird dog (1) right arm and left leg extend - lower and lift up and down 1 inch, (2) move arm and leg out and in 1 inch, (3) both hands on mat - push ups, lift left leg when elbows bend, (4) repeat 1-3 on opposite side
6. Cool down (1) child’s pose, (2) walk hands to right side of mat, finding stretch through left side of body, (3) walk hands to left side of mat, finding stretch through right side of body
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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