Lower Body Mat #81
Specific Focus Mat
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21m
Prop: light set of weights
Class notes:
1. Squats with weights (1) feet parallel shoulder width distance - squat with bicep curls, (2) add alternating lift of leg to table top when standing, (3) bring hands in front of chest - squat and add rotation side to side when standing, (4) add alternating lift of leg to table top when standing, (5) hold in squat - pulse, (6) sumo squat with wide serve a tray in arms, (7) hold squat - chopping wood toward right foot, (8) repeat #7 on opposite side
2. Lunges with weights (1) arms by side - double lunge, (2) hold double lunge - hinge forward, straighten back leg, hands extend back, (3) hold double lunge - calf raise in front foot, (4) repeat 1-3 on opposite side
Grab chair or move to wall for balance if needed
3. Standing with chair or wall to right (1) lower and lift left leg, (2) rainbow forward and back, (3) bend right leg each time left toes touch mat, (4) hold left leg lifted and center - bend and extend left leg and left arm (elbow to knee)
4. Standing facing chair or wall (1) curtsy lunge right, (2) hold lunge - pulse, (3) repeat 1-2 on opposite side
5. Repeat standing series from #3 on opposite side
6. Cool down (1) figure four stretch right and left, (2) feet wide on mat - knock knees side to side, (3) happy baby, (4) butterfly stretch
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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