Lower Body Mat Flow #10
Specific Focus Mat
•
15m
No props
I had intended for this to be a booty focused flow. However, about 15 minutes after I was done I realized by entire lower body was very much fatigued. So, I guess it is a lower body, booty focused flow. Enjoy!
Class notes:
1. Standing double leg squats (1) feet parallel shoulder width distance - squat, (2) static hold in squat, (3) pulse up and down, (4) hold squat - alternating calf raise, (5) hold squat - double calf raise, (6) walk it out to sumo squat and then back to shoulder width squat
2. Standing single leg lift, left (1) hold sumo squat, shift weight over right leg, extend left leg out to side - lower and lift left leg, (2) hold left leg lifted - draw circles in one direction, reverse direction, (3) rainbow left leg forward and back
3. Standing lunge right foot forward (1) walk it out to reverse lunge, (2) static hold in lunge, (3) little pulses, (4) hold lunge - calf raise in right foot, (5) hold heel lifted - little pulses, (6) weight in right leg, lift left leg to hover, lower and lift left leg, (7) hold left leg lifted, draw circles in one direction, reverse direction, (8) rainbow left toes side to side
4. Repeat standing lunge series from #3 on opposite side
5. Standing double leg squats (1) feet parallel hip width distance - squat, (2) add calf raise when standing, (3) hold squat - little pulses, (4) hold squat - alternating calf raise, (5) hold squat - double calf raise, (6) hold heels lifted - squats, (7) lower heels - walk it out to sumo squat and then back to shoulder width squat
6. Repeat standing single leg lift series from #2 on opposite side
7. Cool down (1) figure four right, (2) figure four left, (3) feet wide on mat, windshield wiper knees side to 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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