Athletic Full Body Mat Flow #19
Mat Challenge
•
21m
No props
Class notes:
1. Warmup (1) cat/cow
2. Plank (1) quadruped position, hover knees - tap knees to mat, (2) hover knees - bend elbows until knees tap mat, press back up, (3) plank position - press back to pike with knees bent, press out to plank, (4) flow plank to pike with legs straight, (5) combine 3 & 4
3. Standing (1) hands to ceiling, palms face forward, hinge forward at hips, bend elbows, extend arms, return to standing, repeat, (2) squat with hands forward, come to standing and lower arms, (3) squat and hold, flip palms to face floor, bend and extend arms, (4) reach arms forward and hold, alternating calf raise, (5) double calf raise, (6) add arms - bend elbows when heels lift, reach arms forward as heels lower, (7) hold heels lifted, reach arms forward, open and close arms
4. Plank (1) 3 legged pike left leg lifts, press to plank and draw left knee into chest, (2) pause in plank, draw left knee side to side, (3) pause when knee is out to left, bend and extend leg, (4) repeat 1-3 on opposite side
5. Prone (1) float legs, single leg kick, (2) Pilates V in feet, float arms to T, heel beats, (3) move arms forward and back continuing with heel beats, (4) reach arms forward, swim arms and legs, (5) swan
6. Supine abs (1) dead bug, (2) double leg stretch, (3) hold with chest lifted, bicycles in legs, (4) single straight leg stretch
7. Bridging (1) feet parallel hip width distance - hinge lower and lift, (2) hold in high bridge - toe taps with left leg, (3) left leg straight to ceiling - hip dips, (4) lower and lift leg, (5) repeat 2-5 on opposite side
8. Cool down (1) feet mat width distance - knock knees to right, look to left for gentle spinal twist, (2) repeat #1 on opposite side, (3) happy baby, (4) butterfly stretch
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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