Upper Body Mat Flow #47
Specific Focus Mat
•
12m
Props: light set of weights
Class notes:
1. Kneeling single arm with weight (1) weight in right hand, elbow bends, forearm across midline of body - external rotation in bent arm, open to T, draw elbow back by waist, internal rotation in bent arm, (2) keep arm straight - open to T, move arm forward in front of shoulder, return to T, (3) both arms to T - rotate to left, return to center, (4) cross right arm across body, reach left hand over head, find lateral flexion to right, return to T, (5) repeat 1-4 on opposite side
2. Kneeling double arms with weights (1) slight hinge forward in torso, arms to T - pulse up and down 1 inch, (2) arms to T, palms face back - pulse forward and back 1 inch, (3) combine 1 & 2, (4) T press, (5) hinge further forward, tuck toes, arms long, palms face in - lower and lift arms, (6) pause with hands over head, palms face down - over head press, (7) hold arms over head - bow forward, come to high kneeling, repeat, (8) add over head press when hinged forward, (8) high kneeling, hands over head circle arms around, pin elbows by waist, hinge forward, extend arms, high kneeling, repeat
3. Cool down (1) low kneeling stretch - reach left arm across chest, pull gently with right arm, (2) repeat #1 on opposite side, (3) tricep stretch, reach left elbow over shoulder, pull gently with right arm, (4) repeat #3 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.
Up Next in Specific Focus Mat
-
Lower Body Mat Flow #45
No props
Class notes:
1. Curtsy lunge left (1) curtsy lunge, (2) hold curtsy lunge - little pulses up and down
2. Squat (1) feet parallel shoulder width distance - squat, (2) add alternating lift of legs when standing, (3) add rotation toward lifted leg, (4) hold squat - alternating calf raise, ... -
Advanced Abs Mat Flow #43
*Advanced* abs mat flow. NOTE: At the beginning of the video I say intermediate mat flow. I thought about it after I filmed and decided the inversions make this flow advanced :)
No props
Class notes:
1. Warmup (1) cat/cow
2. Bird dog (1) left arm and right leg extended - draw elbow to knee, re... -
Lower Body & Abs Mat Flow #38
No props
Class notes:
1. Standing (1) feet parallel shoulder width distance, hands to chest in prayer - squat, (2) add arms - standing, hands by sides; squat, hands to prayer, (3) add on - squat, arms over head; standing, arms by sides, (4) hold squat - little pulses up and down, moving arms for...
