Restorative Lower Body Mat Flow #23
Props Mat
•
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 Props Mat
-
Intermediate Full Body Mat Flow #22
Prop: ball
Class notes:
1. Supine abs with ball (1) ball in hands, hands to ceiling, legs in table top - crunch and reach ball to outside of right knee, return to center, (2) hold crunch - bend and extend legs, (3) hold legs extended - flutter feet, (4) double leg stretch, pass ball from hands t... -
Full Body Mat Flow #18
Props: resistance band
Class notes:
1. Supine abs with band (1) band around shins, hands behind head, chest lifted, legs in table top - toe taps, (2) add pulse into band x3 when legs are in table top, (3) double leg stretch, keeping tension in band, (4) legs at 45, hands behind head - pulse into... -
Abs Mat Flow #16
Prop: ball
Class notes:
1. Supine abs with ball (1) place ball under sacrum, arms to T resting on floor, legs in table top - single leg toe taps, (2) double leg toe taps, (3) legs to ceiling - scissor legs, (4) double leg lower and lift
2. Earthquake abs (1) place ball at tailbone, knees bent, f...
