Full Body Mat Flow #52
15-30 min Mat
•
25m
Props: light set of weights, ball
Class notes:
1. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add 3 pulses into ball with legs at top of bridge, (3) hold in high bridge - halfway hip dips with pulse into ball at top of bridge, (4) hold in high bridge - march legs, (5) hold with left leg long - little pulses into ball with left leg, (6) repeat #5 on opposite side
2. Supine hamstring curls with ball (1) place ball under right foot, hips down - roll ball forward and back, (2) lift hips - continue with hamstring curl, (3) draw leg in and hold, hips high - little stomps into ball with right foot, (4) repeat 1-3 on opposite side
3. Extension crunch with ball (1) ball between shoulder blades, hands behind head (or forearms on mat for modification), chest lifted - march legs, (2) add rotation toward lifted knee, (3) both legs in table top - single leg stretch legs, (4) double leg stretch, (5) hold legs long, arms to T - flutter feet
4. Standing lower body with ball (1) ball under left heel, feet parallel shoulder width distance - double lunge, (2) hold lunge - little pulses up and down, (3) hold lunge - hinge forward in torso, re-stack shoulders over hips, (4) re-stack shoulders over hips - rotate to left, return to center, (5) repeat 1-4 on opposite side
5. Plank with ball (1) place ball under left knee, right leg extended - little pike, lift off ball, lower back to plank with tension in ball, (2) add twist to right with left leg, roll ball across body, (3) hold plank - continue with twist, (4) repeat 1-3 on opposite side
6. Supine arms and abs with ball (1) place ball under sacrum, weights in hands, legs in table top - bicep curl, (2) straight arm lower and lift, (3) tricep press, (4) chest press
7. Cool down (1) keep ball at sacrum, extend arms and legs, rest over ball, (2) figure four stretch, right, (3) tilt knees to left find rotation in spine, (4) repeat 2-3 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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