Full Body Mat Flow #32
< 15 min Mat
•
12m
No props
Class notes:
1. Warmup (1) feet parallel, shoulder width distance - roll down
2. Plank (1) walk it out to plank, return to standing, (2) add push up when in plank, (3) hold in plank - press back to pike with bent knees, return to plank, (4) hold in plank, heels to right, toes to left, shoulders stay squared - press back to pike with bent knees, return to plank, (5) repeat #4 on opposite side, (6) combine 3-5, 1x per variation
3. High side kneeling right (1) right shin on mat, left leg extends, arms to T - side bend to right, (2) hold side bend - open and close arms, (3) open arms, hold side bend - rotate towards mat, return to side bend, (4) combine 2 & 3
4. High kneeling (1) arms reach forward - thigh stretch, (2) tap back, hips hover over heels, arms reach forward; return to high kneeling, arms by sides
5. Repeat high side kneeling series from #3 on opposite side
6. Cool down (1) flow mermaid right to left, with forward flexion when moving side to 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 < 15 min Mat
-
Upper Body Mat Flow #27
No props
Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded
2. Plank (1) flow plank to pike, (2) pike, reach right hand to left shin, plank, pike, reach left hand to right shin, plank, (3) pike push ups, (4) plank - walk it down to forearms and up to h... -
Upper Body Mat Flow #25
Props: light set of weights
Class notes:
1. Standing with weights (1) feet wide and externally rotated - overhead press with sumo squat, (2) hold in squat, elbows bend, palms face up - open and close arms and legs, (3) hold squat, arms to T - little pulses up and down in arms, (4) little circles... -
Booty Mat Flow #24
Prop: resistance band
Class notes:
1. Standing with band (1) band above knees, feet parallel, keep tension in band - squat, (2) hold squat - pulse up and down, (3) hold squat - pulse out into band, (4) hold squat - tap right foot out and in, (5) step right leg out and hold - calf raise in left f...
