Upper Body Mat Flow #14
March 2026
•
9m 4s
Props: light set of weights
Class notes:
1. Plank (1) static hold in forearm plank, (2) flow from forearm plank to forearm pike, (3) press up to hands for full plank - shoulder taps, (3) open up to side plank on the right side, flow to side plank on left side, continue to flow side to side
2. Kneeling upper body with weights (1) hinge forward slightly - tricep kickback, (2) high kneeling - hammer curl, (3) overhead press with palms facing in toward one another, (4) combine 1-3, (5) hinge forward, arms reaching back - little pulses up and down, (6) high kneeling, bend elbows - little pulses up and down, (7) overhead press position - little pulses up and down, (8) arms to T, palms face floor - little pulses up and down, (9) hold arms in T - rotate wrists up and down, (10) pause when palms face up - little pulses up and down, (11) palms face down - little circles in one direction, reverse direction
3. Cool down (1) mermaid right, (2) mermaid left
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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No props
Class notes:
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Upper Body & Abs Mat Flow #04
Props: light set of weights
Class notes:
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Full Body Mat Flow #29
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