Full Body Mat Flow #48
No Props Mat
•
22m
No props
Class notes:
1. Side lying on forearm, right (1) extend top leg (left leg) - lower and lift leg, (2) sweep leg forward and back, (3) point toes - draw circles in one direction, reverse direction, (4) bend both knees - clam shells, (5) lower head onto mat, bend left knee and let it rest on mat, extend right leg - lower and lift bottom leg (right leg), (6) hover right leg - point and flex foot, (7) point toes - draw circles in one direction, reverse direction
2. Supine abs (1) legs in table top, hands behind head, chest lifted - single leg toe tap, (2) lower chest as toe taps, (3) add rotation toward knee in table top, (4) double leg toe tap, (5) lower chest as toes tap, (6) add rotation when chest lifts, alternating right and left
3. Repeat side lying series from #1 on opposite side
4. Reverse table top (1) hips on mat - bend and extend elbows, (2) hover hips - tricep dip, (3) add hip lift to reverse table top when arms extend, (4) add marching in legs when hips lift, (5) tendon stretch
5. Prone (1) stack hands, place head on hands, single leg kicks, (2) clasp hands behind back - double leg kicks, (3) add extension in spine when legs extend, (4) extend legs and hold, Pilates V - heel beats, (5) swim feet, (6) swan
6. Cool down (1) child’s pose, (2) cross right arm across body, keep left arm reaching forward, let right arm and head rest of mat finding rotation in spine, (3) repeat #2 on opposite side, (4) seated figure four stretch right, (5) repeat #4 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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