Full Body Mat Flow #18
Mat Challenge
•
28m
Props: resistance band
Class notes:
1. Supine abs with band (1) band around shins, hands behind head, chest lifted, legs in table top - toe taps, (2) add pulse into band x3 when legs are in table top, (3) double leg stretch, keeping tension in band, (4) legs at 45, hands behind head - pulse into band with legs, (5) hold tension in band, twist left foot over right, right over left, (6) arms to T resting on floor, head on mat, legs to ceiling - tick tock legs, (7) pause when legs are tilted to the right, pulse into band with legs, (8) repeat #7 on opposite side
2. Side lying right with band (1) band above knees, bottom knee (left) bends, top leg (right) extends - lower and lift top leg, (2) sweep leg forward and back, keeping tension in band, (3) little circles, reverse circles
3. Bridging with band (1) band above knees, feet parallel - articulate lower and lift, (2) add 3 pulses when hips are high, (3) hold in high bridge - marching toe taps with left leg, (4) hold left leg in table top - hinge lower and lift, (5) hold in high bridge, extend left leg - little pulses out into band, (6) repeat 3-5 on opposite side
4. Repeat side lying series from #2 on opposite side
5. Seated abs with band (1) band around forearms - roll up, (2) spine stretch forward, pulse out into band x3, (3) saw, pulse out into band x3
6. Seated arms with band (1) band around forearms, arms reach forward, palms face in - hammer curl, (2) hold hammer curl - little pulses up and down, (3) straight arms lift over head, lower down in front of shoulders, add pulse into band x3, (4) hands behind back, hinge forward slightly - lower and lift arms, add pulse out into band x3, (5) tricep kickback
7. Bird dog with band (1) band around thighs - donkey kick with left leg, (2) hold with knee lifted - little pulses up and down, (3) hold knee lifted, reach leg long, little pulses up into band, (4) open and close leg, (5) fire hydrant, (6) hold with knee lifted - little pulses up and down, (7) repeat 1-6 on opposite side
8. Cool down with band (1) supine hamstring stretch right, (2) draw leg out to right, (3) cross leg across body, (4) repeat 1-3 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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