Name: Playbook - CD Performance - Pilates Total Body
Uploaded: 2023-01-03T14:36:01.056Z
Duration: 45 min
Description: 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.

Isabelle

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

Pilates 100s

Grab your hands in the straps and keep together over forward with straight arms. Start with your legs lowered and as you bring your hands forward raise your legs and up as you reach through with your hands. Close and reverse back down! Repeat!

Pilates V-UP reach through

•Side plank either on your hand or forearm.
•You can also go down to your knees as a modification if your lower back or core is just starting out
•Raise your DB up as you straighten your arm and back down.

Side plank w/ DB Raise

This can be done in a full plank or on your knees

Focus on pushing your butt back and dropping your head through to feel a great stretch through your upper body.

Plank-Push up-Stretch—CD

Create a slight lean back to engage your core and row

Pilates leaning Row

Pilates Hands in Straps Press down-Extend Knees out

Roll your spine down one vertebrae at a time as you keep your arms straight and pull back in a Y like position. Reverse back up.

Pilates Y w/ roll down

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. 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

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 Total Body

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