Full Body Mat #79
Props Mat
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26m
Prop: resistance band
Class notes:
1. Seated abs (1) right knee bent, foot on mat; left leg in table top, hands behind left hamstring - supported roll up, option to reach hands in front of shoulders, (2) hold seated, genie arms - twist left, return to center and tap left toes to mat, (3) place both feet on mat - twist side to side, (4) repeat 1-2 on opposite side
2. Reverse table top/plank (1) reverse plank, (2) alternating knee drives, (3) alternating straight leg lifts, (4) reverse table top - tricep press
3. Supine abs (1) chest lifted, legs in table top, arms reach toward ankles - extend left leg and arm, return to starting position; extend right leg and arm, return to starting position, (2) double leg stretch, (3) hold arms and legs extended - arms move forward and back, (4) hold arms and legs extended - criss cross feet, right over left, left over right, (5) criss cross, (6) hold twisted to right - lower and lift left leg, (6) hold twisted to left, lower and lift right leg
4. Side lying lower body with band above knees (1) knees bend - lower and lift top leg (right leg), keeping knee bent and shin parallel to mat, (2) bend and extend leg, (3) hold leg extended - pulse leg down, up, forward, back, (4) hold leg extended, keep knee lifted and still - bend and extend knee
5. Prone with band above knees (1) cobra rolls, (2) swan rolls
6. Repeat side lying lower body series from #4 on opposite side
7. High kneeling upper body with band around forearms (1) palms face in - arms bend and extend, (2) add thigh stretch when arms are straight, (3) elbows stay bent - lower and lift arms, (4) hold elbows lifted - bend and extend arms
8. Quadruped with band around forearms (1) elbow taps to mat
9. Cool down (1) cat/cow, (2) extend right arm to ceiling, turn to look at right hand, cross right arm across body and rest on mat, (3) repeat #2 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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