Name: Playbook - CD Performance - Pilates Total body Work
Uploaded: 2023-01-03T14:36:01.066Z
Duration: 45 min
Description: Pilates Total body Work

Love the Pilates option to change up my workouts! 👍🏻

Sonya

Pilates 100s

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)

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

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

Keeping your legs at table top press straight down with your hands in the straps. Bend at your elbows, press back down and reverse up

Pilates Straight down to tri press down

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

Keep your hands elevated at straight out from your shoulders. Bring your hands right to your shoulders as you bend at your elbows. 

As you are rolling your spine down one vertebrae at a time to engage your core you will shoulder press up.

Reverse down the same way your went up!

Bicep Curl Shoulder press with a Roll down.

Pilates Reverse Fly w/ Roll Down

Create a slight lean back to engage your core and row

Pilates leaning Row

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

Pilates Total body Work

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

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 Work

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