Intermediate Full Body Mat Flow #26
Full Body Mat
•
24m
Props: two gliders - if you don't have gliders, two paper plates on carpet or two towels on hardwood work as well!
Class notes:
1. Standing lunge with glider (1) left foot on mat, right foot on glider (on floor) - bend left knee, send right leg back, return to standing, (2) hold lunge - scooter right knee, (3) draw right knee halfway in - little pulses forward and back on glider, (4) curtsy lunge, (5) curtsy scooter, (6) curtsy scooter pulses, (7) hold lunge - rainbow right leg left and right, (8) repeat 1-7 on opposite side
2. Plank with gliders (1) hands on mat, feet on gliders - hold plank, mountain climbers (feet stay on gliders), (2) knee tucks, (3) plank to pike, (4) child’s pose, (5) hold plank, open right leg, draw back in, open left leg, draw back in, (6) both legs open and close at same time, (7) circle legs, reverse direction
3. Supine hamstring curls & bridging with gliders (1) feet on gliders, hips on mat - extend and bend legs (hamstring curl), (2) hinging bridge, (3) hold in high bridge - alternating hamstring curls, (4) double hamstring curl
4. Seated abs with gliders (1) extend legs, feet on gliders - roll up, (2) pause when seated, bend knees, hands behind head - lean back halfway, extend legs, return to starting, (3) hold leaned back - bend and extend legs, (4) extend left leg, twist to right, extend right leg, twist to left (criss cross), (5) pause when twisted to left - bend and extend left leg, (6) little pulses in left leg, (7) repeat 5-6 on opposite side
5. Mermaid upper body with glider (1) glider under right hand - find lateral flexion to right, slide glider out, (2) hold lateral flexion, bend and extend arm, (3) repeat 1-2 on opposite side
6. Prone with gliders (1) hands on gliders, slight chest lift - circle arms wide and around, (2) hover feet - continue with arm movement, (3) swan, (4) hold swan - circle arms around, reverse direction
7. 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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