Arms & Abs Mat Flow #50
Specific Focus Mat
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18m
Prop: magic circle
Class notes:
1. Bird dog with circle (1) extend left arm forward, circle under left hand, hold tension in circle, extend right leg back - lower and lift right leg, (2) press into circle as leg lifts, (3) hold right leg lifted, little pulses into circle, (4) bend and extend right leg, press into circle when knee draws into chest
2. Kneeling upper body with circle (1) circle in front of chest, keep tension in circle, elbows wide - twist side to side, (2) extend and bend arms when twisted, (3) come to center - pulse, press hands forward, pulse, draw circle back to chest, pulse, repeat, (4) hold halfway, squeeze circle - lift arms overhead, lower in front of chest, (5) hold circle overhead - pulse into circle
3. Repeat bird dog series from #1 on opposite side
4. Forearm side plank right with circle (1) right forearm on mat, circle in left hand, in front of chest, right knee on mat, left leg extended - lower and lift left leg, press into circle as leg lifts, (2) hold left leg lifted - pulse into circle with left hand, (3) bend and extend left leg, press into circle as knee draws in
5. Supine abs with circle (1) circle in hands, legs in table top - crunch and reach circle over shins, (2) add toe tap as head lowers, (3) double leg stretch, (4) hold arms and legs extended - little pulses into circle with hands, (5) hold tension in circle - lower and lift arms, (6) hold hands overhead - flutter feet
6. Repeat forearm side plank series from #4 on opposite side
7. Prone with circle (1) reach arms forward, stack hands right over left on top pad of circle - pulse into circle with hands, (2) swan rolls - press into circle as chest lifts, (3) stack hands left over right - repeat 1-2
8. Cool down (1) child’s pose, (2) walk hands to right side of mat, finding stretch through left side of body, (3) walk hands to left side of mat, finding stretch through right side of body
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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