Upper Body Mat Flow #27
Specific Focus Mat
•
10m
No props
Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded
2. Plank (1) flow plank to pike, (2) pike, reach right hand to left shin, plank, pike, reach left hand to right shin, plank, (3) pike push ups, (4) plank - walk it down to forearms and up to hands, (5) flow from right side plank to left side plank
3. Bird dog (1) extend left leg - tricep push ups, lifting left leg as elbows bend, (2) extend right leg - wide elbow push ups, lifting right leg as elbows bend
4. Cool down (1) child’s pose (2) low kneeling stretch - reach left arm across chest, pull gently with right arm, (3) repeat #2 on opposite side, (4) tricep stretch, reach left elbow over shoulder, pull gently with right arm, (5) repeat #4 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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