Booty Mat Flow #24
Specific Focus Mat
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11m
Prop: resistance band
Class notes:
1. Standing with band (1) band above knees, feet parallel, keep tension in band - squat, (2) hold squat - pulse up and down, (3) hold squat - pulse out into band, (4) hold squat - tap right foot out and in, (5) step right leg out and hold - calf raise in left foot, (6) repeat 4-5 on opposite side
2. Side lying right with band (1) bend bottom leg (left), extend top leg (right) - lower and lift top leg, (2) little pulses up and down, (3) clam shells, (4) little clam shell pulses up and down
3. Bridging with band (1) feet parallel, keep tension in band - articulate lower and lift, add pulse into band at top of bridge, (2) hold in high bridge - toe taps with left leg, (3) lift and extend left leg - little pulses out into band, (4) repeat 2-3 on opposite side
4. Cool down (1) figure four right, (2) tilt knees to left, finding a gentle twist in spine, (3) repeat 1-2 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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