Name: Playbook - CD Performance - Pilates Total Body
Uploaded: 2023-01-03T14:36:01.086Z
Duration: 45 min
Description: Pilates Total Body

Pilates 100s

1. Drop down to your knees and complete the same movement of you are unable to keep your spine stable.

Keep your spine neutral, belly button drawn in and pull your rib cage down to your hips. Allow your knee to rotate across body activating your obliques.

Plank w/ oblique knee tuck

Single arm row with trunk rotation

Pilates Reverse Fly w/ Roll Down

Kneeling facing forward.
(If kneeling hurt your knees sit on a bench facing the same way.)

Keep your palms facing up and raise your hands in line with your shoulders then slowly control back down

Kneeling Front Raise Pilates —CD

Keep your palms facing forward and up as you are serving a dish forward.
As you get to the top and break your movement drop your hands beside your head at your elbows and extend back up then reversing all the way down.

Kneeling Front Raise to Tri Extension— CD

Feet in the straps.
Heels together toes apart. Hinge down by pressing through your heels and hamstrings as you reach the bottom without allowing your lower back to arch. Slower return to the top as you feel a good stretch through your hamstrings without allow your butt to lift up.

Pilates Hinge down and Up

Feet in the straps.
Heels together toes apart. Bend at your kneesby pressing through your heels out at a diagonal without allowing your lower back to arch. Slower return to the top as you feel a good stretch through your hamstrings without allow your butt to lift up.

Pilates Frog Press

Feet in the straps.
Heels together toes apart. Bend at your knees pressing through your heels and hamstrings as you reach the bottom without allowing your lower back to arch. Open your legs to feel a good stretch through your inner thighs as you close back together at the bottom.

Pilates Press out with Open w/ LADDER up to 10 and back down

About your legs in the straps. Allow your hips to open then come down and together at the bottom. Hinge with your legs straight and together as you come up. 

Remember keep your spine neutral and don’t allow your butt to lift up off the ground!

Pilates Circle Out Down and Around

Feet in the straps.
Heels together toes apart. Hinge down by pressing through your heels and hamstrings as you reach the bottom without allowing your lower back to arch. Slowly allow those legs to open at the bottom, open your hips as you circle your legs to meet back at the top

Pilates Circle with legs in Strapes (down, out, and around)

Pilates Total Body

Appreciate the Pilates workout I did today. Really works my core! Thanks Christine 😊👍🏼

Sonya

Did one of your Pilates workouts today! Tough but great to have an alternative way to train 🙌🏼

I think I don’t really have the space to do these effectively. I’m constantly worried about slamming into my furniture for some of the moves (because I have 😝). But that’s okay! I’ll look out for the ones I don’t need as much leg room for.

Pilates Total Body

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