Full Body Mat Flow #12
Full Body Mat
•
15m
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind head - roll back to c curve, return to seated, (2) hold in c curve, little pulses up and down, (3) hold in c curve, march legs, (4) scissor toe taps, (5) pause when right leg is in table top, return to seated, rotate towards right knee, lean back halfway bringing shoulders back through center, (6) add extension of right leg when leaned back in c curve, (7) hold in twisted position, scissor toe taps, (8) repeat 5-7 on opposite side
2. Bridging (1) feet parallel hip width distance - hinge lower and lift, send arms overhead when hips are high, lower arms as hips lower, (2) hold in high bridge, hands over shoulders - alternating toe taps, extending each leg, extend opposite arm (dead bug in high bridge), (3) pause when right leg and left arm are long - lower and lift right leg, (4) repeat #3 on opposite side
3. Reverse table top/plank (1) reverse table top position - tricep press, (2) reverse plank position - alternating leg lifts, (3) add on to #2 - lift straight leg, draw knee into table top, extend leg, lower back to mat, (4) both feet on mat in reverse plank position - tricep press
4. Bird dog (1) donkey kick in left leg, (2) pause with leg lifted - little pulses up and down, (3) fire hydrant, (4) pause with knee lifted - little pulses up and down, (4) combine donkey kick & fire hydrant (#1 and #3), (5) repeat 1-4 on opposite side
5. Prone (1) swimming, (2) hold legs lifted, arms reach long, alternate reaching arm back by hip, turning to look at hand finding slight lateral flexion
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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