Booty Mat Flow #67
Specific Focus Mat
•
11m
No props
Class notes:
1. Side lying right (1) clam shells with feet lifted, (2) add 3 pulses when top knee lifts, (3) hold with top knee lifted - halfway pulse down and up, (4) bouncing clam, (5) place bottom leg (left leg) on mat with knee bent, flex foot - bend and extend top leg (right leg), (6) bend knee, lower & lift; extend leg, lower & lift, repeat, (7) hold leg extended, point toes - little circles in one direction, reverse direction, (8) point and flex foot, (9) point toes, pulse down & up; flex foot, pulse down & up
2. Bridging (1) feet wide and externally rotated - hinge lower and lift, (2) add pulse with knees out and in when hips are high, (3) hold in high bridge - calf raises, (5) hold heels lifted - hinge lower and lift, (6) add pulse with knees out and in when hips are high
3. Repeat side lying series from #1 on opposite side
4. Cool down (1) Figure four stretch right and left
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 Specific Focus Mat
-
Abs Mat Flow #65
Props: ball
Class notes:
1. Side lying right with ball (1) bottom arm (left arm) extends forward, resting on floor, legs extend, toes toward front corner of mat, ball on top thigh (right thigh), right hand on ball - side crunch, roll ball down leg throughout series, (2) add lift of top leg when ... -
Abs Mat Flow #63
Prop: magic circle
Class notes:
1. Seated abs with circle (1) circle in hands, arms reach forward, knees bend, feet on mat - oblique twist to right, stay on right side, (2) twist to right and hold, place bottom pad of circle on mat, left hand on top pad, right hand stacks on top of left - pulse ... -
Arms & Abs Mat Flow #61
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...
