Name: Playbook - CD Performance - Pilates Upper Body
Uploaded: 2023-01-03T14:36:01.100Z
Duration: 45 min
Description: Pilates Upper Body

Great Pilates workout! Love have this as an option 👍🏼

Sonya

100s
Showing two versions.
Modification: Keep your knees at table top. Tuck your chin to your chest and raise your head neck and shoulders. Bring those hands to the side of your hips and pulse your hands 100 times. Exhale with every pulse.

Experienced: Same movement pattern but exten your legs out straight. Lower your legs as low as you can keep your spine neutral.

Pilates 100s

Keep your legs at table top and your spine neutral. Start with tension on your band while they are starting at your shoulders. Press down to the floor and control your movement back up. Making sure you are not allowing your hands to pass your shoulders. 

Keep your belly button into your spine and zip up through your pelvic floor.

Hand in straps Straight down—CD

Compound movement!
Press straight down to your hips, bend at your elbows and then press straight back down then reverse up. 

Keeping your legs at table top. And keep your spine neutral!

Press down w/ Tri Press down —CD

Circle with your arms, keep your legs at table top.

Press down to your hips, allow your hands to up as they come up and around, back to the top of your shoulders then repeat.

Circle with your Arms

Reverse your circle by opening your hands to the side, pressing towards your hopes and reversing up to your shoulders.

Keeping your legs at table top and your core engaged throughout your entire movement.

Reverse Circle with your Arms

V-UP Reach though
Keep your hands together in a diamond like position starting over your forehead. As you tuck your chin to your chest and reach your hand through your legs as they open. Then as your hands come back overhead lower your legs only as low as you can keep your spine neutral.

V-UP PASS THROUGH and TO YOUR HIPS

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.

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

Kneeling upward engaging your core. Bring your hands up over your head as you drop your hands behind your head as you bend at your elbows controlling your movement on the way down.
Press back up through and squeeze without locking out your elbows.

Kneeling tri-extension— CD

Upper Body Week 8–CD

Pilates Upper Body

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 Upper Body

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