Restorative Upper Body Mat Flow #30
Specific Focus Mat
•
15m
No props
Class notes:
1. Seated (1) shoulder shrugs, (2) shoulder rolls, (3) hands to ceiling, twist right separate arms, right arm back, left arm forward, switch
2. Supine (1) scapular isolations, (2) slowly scissor arms, (3) slowly circle arms in one direction, reverse direction
3. Prone (1) extend right arm to T, palm facing floor, bend left elbow and press away with left arm to twist in body and find stretch in right shoulder, left leg rests behind right leg, (2) repeat on opposite side
4. Quadruped (1) right arm reaches to ceiling, twist to look up at right hand, cross arm across body, twist to look at right hand, (2) let right arm rest on mat when arm crosses body, let head rest, (3) repeat 1-2 on opposite side
5. Low kneeling (1) arms to ceiling, grab left wrist with right hand, lateral flexion to right, (2) repeat #1 on opposite side, (3) clasps hands in front of chest, round spine and press hands forward; extend in spine and open arms wide
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
-
Upper Body Mat Flow #27
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 h... -
Upper Body Mat Flow #25
Props: light set of weights
Class notes:
1. Standing with weights (1) feet wide and externally rotated - overhead press with sumo squat, (2) hold in squat, elbows bend, palms face up - open and close arms and legs, (3) hold squat, arms to T - little pulses up and down in arms, (4) little circles... -
Booty Mat Flow #24
Prop: resistance band
Class notes:
1. Standing with band (1) band above knees, feet parallel, keep tension in band - squat, (2) hold squat - pulse up and down, (3) hold squat - pulse out into band, (4) hold squat - tap right foot out and in, (5) step right leg out and hold - calf raise in left f...
