Full Body Mat Flow #41
No Props Mat
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32m
No props
Class notes:
1. Supine abs (1) right knee bent, left leg extended, hands behind head - lift chest, draw left knee in; lower head, extend left leg, (2) add rotation toward left knee when chest lifts, (3) extend left leg, hands to ceiling - lift chest, lift straight left leg, reach hands toward foot, return to starting position, (4) add rotation, reach hands to outside of left knee when chest lifts, (5) repeat 1-4 on opposite side, (6) single straight leg stretch, (7) helicopter
2. Side lying right (1) clam shells, (2) extend both legs, lower and lift top leg (right), (3) draw little circles in one direction, reverse direction, (4) sweep leg forward and back
3. Bridging (1) feet parallel hip width distance - articulate lower and lift, (2) hold in high bridge, left leg in table top - halfway hip dips, add extension of left leg when hips lift, (3) hold in high bridge, left leg extended - lower and lift leg, (4) both feet on mat - articulate lower and lift, (5) repeat 2-3 on opposite side
4. Repeat side lying series from #2 on opposite side
5. Bird dog (1) donkey kicks, (2) hold with knee lifted - little pulses up and down, (3) hold with knee lifted - bend and extend leg, (4) extend leg - lower and lift, (5) rainbow leg right and left, (6) repeat 1-5 on opposite side
6. Forearm plank (1) alternating hip dips, (2) flow forearm plank to forearm pike
7. Prone (1) reach arms back by hips, hover legs - swim feet, (2) reach arms forward - swim arms and legs, (3) swim feet, breast stroke in arms, (4) cobra rolls, (5) swan rolls
8. Cool down (1) child’s pose, (2) press up through table top, drop hips to swan, press back to child’s pose, repeat, (3) child’s pose, (4) walk hands to right side of mat, finding stretch through left side of body, (5) walk hands to left side of mat, finding stretch through right side of body, (6) figure four stretch right, (7) figure four stretch 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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