Restorative Lower Body Mat #23
November
•
21m
Props: band, strap, or scarf (something to assist with a hamstring stretch)
Class notes:
1. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
2. Supine (1) pelvic rocks, (2) arms to T, feet mat width distance - knock knees to right finding a gentle twist in spine, (3) repeat #2 on opposite side, (4) windshield wiper knees side to side, (5) grab strap, hook over arch of right foot, grab opposite side of band with hands - bend and extend leg, (6) hold leg extended - breathe into hamstring stretch, (7) take band in right hand - draw right leg out to right, (8) take band in left hand - cross right leg across body, (9) repeat 5-8 on opposite side, (10) remove strap, draw both knees into chest, place hands on top of knees - circle knees out wide and around, reverse direction, (11) figure four stretch right, (12) arms to T, knock knees to left, turn gaze to right, (13) repeat 11 & 12 on opposite side
3. Prone (1) place head on left forearm, gaze to right - grab right quad in right hand, (2) repeat #1 on opposite side
4. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
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.
Up Next in November
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Full Body Mat #28
Prop: magic circle
Class notes:
1. Standing with circle (1) hands to outside pads of circle, arms in front of shoulders - reverse lunge right, (2) hold lunge - little pulses in legs up and down, (3) add pulse in arms, (4) straighten right leg, hold lunge - hinge forward, lower circle to shin, li... -
Abs Mat #63
Prop: magic circle
Class notes:
1. Seated abs with circle (1) circle in hands, arms reach forward, knees bend, feet on mat - oblique twist to right, stay on right side, (2) twist to right and hold, place bottom pad of circle on mat, left hand on top pad, right hand stacks on top of left - pulse ... -
Full Body Mat #58
Prop: resistance band
Class notes:
1. Warm up (1) standing facing front of mat, hands to ceiling - open to cactus arms with thoracic extension, return hands over shoulders, repeat, (2) add roll down
2. Standing lunges with band (1) band just above wrists, extend arms in front of shoulders, palms...
