Name: Playbook - Bronthie Bee - Barre / Pilates
Uploaded: 2022-10-25T12:44:50.218Z
Duration: 30 min
Description: Barre / Pilates

Great workout! Great explanations, easy to follow!

You will need a chair or something to hold onto

-Warm-up
-For 30 seconds do 10 plié in first position and 10 plié in second! 
-Do Both sides 2x 30
- Squat down as far as a possible while pushing knees apart heels stay on the floor 
- Drive back up through your heels legs come together

Moving bet First / Second position Plié’ for 30 sec warm-up

Standing on second position wide squats down heels stay on the floor using free arm to go down and open to the side

Grand plié (wide squats)

-Second position raises heels up and down for 30 seconds 
-hold on toes pulse knees back for 10 count

Second position heel raises w/pulse pushing knees back

-Standing with feet hip wide apart
-face bar raise heel up
-bend knees up down and straighten for 30 seconds 
- then go halfway down and up for 10 count
-then hold in squats posting with heels still raised -pulse knee out for 10 counts 2x 30

Narrow Squats with Heels elevated

-Stand with feet hip width apart 
- extend leg back 
-lift for 30 seconds 
-pulse for 10 counts
2x30sec each side

Rear Leg extension both sides

- Position yourself on the back of the chair 
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side 2x 30

Standing donkey kicks

-Shoulder and head off mat 
-extend legs out to 45 degree angle 
-extend arms out pulse arms up and down 
- count in 10 counts extend and bend knees after every 10

100 w / bending and straightening the legs

-Forearm plank drop down butt down hips are level 
-Alternating knee taps 30 sec

Forearm plank with alternating knee taps

-Laying on back bring shoulder and head off mat 
-Bring both legs up extend legs out 
-Grab on to one leg and switch legs In air both legs off mat with a double pull on front leg

Barre / Pilates

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