Full Body Mat #78
No Props Mat
•
16m
No props
Class notes:
1. Warm up (1) pike and peddle out feet
2. Plank (1) flow plank to pike, (2) hold plank - alternating leg lifts, (3) step feet out and in, (4) hold wide stance - shoulder taps
3. Standing (1) feet parallel, hip width distance - alternating knee drives, (2) add squat, (3) hold squat - walk feet out and in, (4) hold with feet wide and externally rotated - sumo squat, (5) squat; come to standing and lift right leg, (6) squat; come to standing and lift left leg, (7) hold squat, lift right heel - little pulses up and down, (8) hold squat, lift left heel - little pulses up and down
4. Side forearm plank (1) right forearm on mat, left hand to ceiling - hip dips, (2) lift left leg - draw left elbow to left knee
5. Prone (1) swimming prep, (2) hold legs lifted - breast stroke with arms, (3) hold arms back by hips, reach left hand forward - half circles, switching arms, (4) swan
6. Repeat side forearm plank series from #4 on opposite side
7. Cool down (1) child’s pose, (2) walk hands to left, find stretch in right side of body, (3) walk hands to right, find stretch in left side of body
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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