Lower Body Mat Flow #34
Specific Focus Mat
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13m
No props
Class notes:
1. Side lying right (1) clam shells, (2) bouncing clam, (3) extend top leg (right) - lower and lift, (4) sweep leg forward, pulse down & up, sweep leg back, pulse down & up, (5) sweep leg forward, internally rotate - lower and lift, (6) sweep leg back, externally rotate - frog bend and extend
2. Bridging (1) feet parallel hip width distance, lift heels - hinge lower and lift, (2) halfway hip dips with flat back, (3) 1 inch hip dips, (4) hold in high bridge - calf raise, (5) lower heels, hold in high bridge - march legs, (6) hold in high bridge, right leg straight to ceiling - little pulses up and down, (7) repeat #6 on opposite side
3. Repeat side lying series from #1 on opposite side
4. Cool down (1) figure four right, (2) figure four 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.
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