Upper Body Mat #75
Specific Focus Mat
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16m
Prop: magic circle
Class notes:
1. High kneeling with magic circle (1) arms extend forward, hands on outside of circle - narrow row | add pulse when arms bend and extend, (2) hold arms extended - bicep curl with elbows lifted, (3) hold elbows bent - overhead press, (4) hold arms extended - tricep press, (5) hold arms extended, hinge forward slightly - straight arms lower and lift | add movement in torso - high kneeling as arms lift; hinge forward as arms lower
2. Bird dog with magic circle (1) knees on mat, right hand under shoulder, left arm extends forward, magic circle under left hand - pulse into circle with left hand, (2) extend right leg - continue to pulse into circle with left hand, (3) draw right knee into chest as left arm pulses down; return to starting position, (4) hold right leg extended - lower right leg as left arm pulses down; return to starting position
3. Prone with magic circle (1) arms extend forward, hands stack on top pad of magic circle, right over left - press down into pad as chest lifts, (2) hold chest lifted - little pulses, (3) hold pulse - extend right arm back; return to starting position, (4) repeat 1-3 with left hand stacked on top of right
4. Repeat bird dog series from #3 on opposite side
5. High kneeling with magic circle in hands (1) elbows bend, magic circle in front of chest with hands on outside of pads - twist right; pulse; come center; pulse; twist left; pulse, (2) add an extend and bend of arms each time torso moves right, center, left, center
6. Cool down (1) right arm crosses body, gently pull with left arm, (2) right arm overhead, elbow bends, gently pull with left arm, (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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