Booty Mat Flow #67
No Props Mat
•
11m
No props
Class notes:
1. Side lying right (1) clam shells with feet lifted, (2) add 3 pulses when top knee lifts, (3) hold with top knee lifted - halfway pulse down and up, (4) bouncing clam, (5) place bottom leg (left leg) on mat with knee bent, flex foot - bend and extend top leg (right leg), (6) bend knee, lower & lift; extend leg, lower & lift, repeat, (7) hold leg extended, point toes - little circles in one direction, reverse direction, (8) point and flex foot, (9) point toes, pulse down & up; flex foot, pulse down & up
2. Bridging (1) feet wide and externally rotated - hinge lower and lift, (2) add pulse with knees out and in when hips are high, (3) hold in high bridge - calf raises, (5) hold heels lifted - hinge lower and lift, (6) add pulse with knees out and in when hips are high
3. Repeat side lying series from #1 on opposite side
4. Cool down (1) Figure four stretch right and 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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