Lower Body Mat Flow #15
March 2026
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11m
No props
Class notes:
1. Squats (1) feet parallel shoulder width distance - squat, (2) add calf raise when standing, (3) squat, return to standing, lift left leg to table top, squat, return to standing, lift right leg to table top, (4) add rotation toward lifted knee
2. Lunges (1) step it back to reverse lunge (right), return to standing, (2) hold lunge - little pulses up and down, (3) hold lunge, straighten right leg, reach arms forward - hinge at hips to reach forward, re-stack shoulders over hips, (4) add on - lower hands toward feet when hinged forward, (5) re-stack shoulders over hips, send hands overhead - lateral flexion side to side, (6) repeat 1-5 on opposite side
3. Cool down (1) right foot on mat, left knee on mat, hands on either side of right foot - move forward and back for lunge stretch, (2) repeat #1 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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