Arms & Abs Mat Flow #61
Specific Focus Mat
•
23m
Prop: one light weight
Class notes:
1. Warmup (1) cat/cow
2. Plank (1) flow plank to pike, (2) lift right leg - 3 legged pike, plank and draw knee to right, pike, plank and draw knee to center, pike, plank and draw knee to left, (3) repeat #2 with left leg lifted, (4) hold pike - peddle out feet, (5) hold plank with wide stance - shoulder taps, (6) flow plank to pike, alternating reaching right hand to left foot, left hand to right foot
3. Supine abs (1) knees bent, feet on mat, hands behind head - crunch and march legs when chest lifts, (2) crunch and hold, extend right leg - lower chest, lower leg, extend arms overhead; crunch and lift right leg and arms, (3) single straight leg stretch, (4) repeat #2 on opposite side, (5) bring arms to T, palms on floor, legs in table top - tilt knees to right, return to center - stay on right side, (6) add can-can kick when knees are tilted to right, (7) hold legs extended - half tick tock, (8) hold tilted to right - flutter feet, (9) flutter half tick tock, (10) repeat 5-9 on opposite side, (11) hands behind head - double straight leg lower and lift, (12) criss cross
4. High kneeling single arm with weight (1) weight in right hand - overhead press, (2) goal post, (3) bring elbow in front of shoulder - bend and extend arm, (4) hold bent elbow - lower elbow under shoulder, return to starting, (5) lower elbow and hold - punch arm forward, return to starting, (6) hold bent elbow - rotate to left, punch hand forward, bend elbow, return to center, punch forward, repeat, (7) repeat 1-6 on opposite side
5. Cool down (1) prone on mat, left arm to T, roll onto left shoulder, right foot lifts and crosses over left leg, (2) repeat 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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