Upper Body Mat #47
All Mat Classes
•
12m
Props: light set of weights
Class notes:
1. Kneeling single arm with weight (1) weight in right hand, elbow bends, forearm across midline of body - external rotation in bent arm, open to T, draw elbow back by waist, internal rotation in bent arm, (2) keep arm straight - open to T, move arm forward in front of shoulder, return to T, (3) both arms to T - rotate to left, return to center, (4) cross right arm across body, reach left hand over head, find lateral flexion to right, return to T, (5) repeat 1-4 on opposite side
2. Kneeling double arms with weights (1) slight hinge forward in torso, arms to T - pulse up and down 1 inch, (2) arms to T, palms face back - pulse forward and back 1 inch, (3) combine 1 & 2, (4) T press, (5) hinge further forward, tuck toes, arms long, palms face in - lower and lift arms, (6) pause with hands over head, palms face down - over head press, (7) hold arms over head - bow forward, come to high kneeling, repeat, (8) add over head press when hinged forward, (8) high kneeling, hands over head circle arms around, pin elbows by waist, hinge forward, extend arms, high kneeling, repeat
3. Cool down (1) low kneeling stretch - reach left arm across chest, pull gently with right arm, (2) repeat #1 on opposite side, (3) tricep stretch, reach left elbow over shoulder, pull gently with right arm, (4) repeat #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.
Up Next in All Mat Classes
-
Full Body Mat #46
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 ... -
Lower Body Mat #45
No props
Class notes:
1. Curtsy lunge left (1) curtsy lunge, (2) hold curtsy lunge - little pulses up and down
2. Squat (1) feet parallel shoulder width distance - squat, (2) add alternating lift of legs when standing, (3) add rotation toward lifted leg, (4) hold squat - alternating calf raise, ... -
Full Body Mat #44
Props: ball
Class notes:
1. Warmup with ball (1) seated on mat, knees bent, feet on mat, place ball between thighs, hands behind knees - roll back halfway and re-stack spine
2. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add pulse into ball x3 when ...
