Name: Playbook - Maria Teixeira - Lower Body Pilates
Uploaded: 2024-04-18T03:16:50.992Z
Duration: 20 min
Description: Lower Body Pilates

Erica

Intensity: 🔥🔥
Equipment: bodyweight

W O R K O U T
Back to back with 15 sec rest in between each exercise | 45 secs each
▫️skater lunge
▫️skater pulse
▫️hip abduction variation 
▫️plié squat
▫️squat calf raise
▫️rainbow
▫️inner thigh clam
▫️single leg glute bridge
▫️inner thigh lift
▫️straight leg donkey kickback
▫️leg lift with bent knee

Complete reps on each side

Form:
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in
everything from your hips up
• Your focus is always on the leg that is forward
• Plant your front foot with heel down and gripping the floor with your toes for balance
• as you lower, allow your knee to come forward as you drive your hips back
• push up through your heel, focusing on your glutes and quads

❌ don't let your knee cave in or fall out
❌ don't use your back leg to drive up

✨  do think about using your glutes and quads
✨ do slow down

Skater Lunge

Skater Pulse

Complete reps on each side

Form:
• Good posture, neutral spine, and lock in
everything from your hips up
• bring your leg forward and pulse it 4 times
• as you bring your leg back, don't rest it 

❌ don't let your leg cave in or fall out

✨  do think about using your glutes and quads
✨ do slow down

Hip Abduction Variation

Form:
• wide stance, toes pointing out
• heels and toes planted
• shoulders back, neutral spine, engaged abs
• drive knees out toward toes as you lower

❌ don't let your knees cave in
❌ don't round your back

✨ do focus on your quads, inner thighs and glutes
✨ do move slowly and controlled

Plie Squat

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward
• as you come back up drive your toes up

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Squat Calf Raise

Complete reps on each side

Form:
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral & lock in your core
• extend one leg out, move from one side to the other driving through your glute
• tap the floor with your foot

❌ don’t arch your back
❌ don't rest your foot on the floor

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Rainbow

Form:
• legs straight up
• try to keep your body in a straight line, engage your core
• move your legs from each other as far out as you can
• drive out through your outer glute

❌ don't let your legs rock

✨ do focus on using your inner thighs and outer glutes
✨ do keep your hips locked in place and core engaged

Inner Thigh Clam

Complete reps on each side

Form:
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• Lift one leg straight up
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings

❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Single Leg Glute Bridge

Complete reps on each side

Form:
• Good posture, neutral spine, and lock in
everything from your hips up
• bring your leg forward and for stability
• pulse leg up and down driving through your inner thigh and glute

❌ don't let your leg cave in or fall out

✨ do think about using your inner thigh and glute
✨ do slow down

Inner Thigh Lift

Complete reps on each side

Form:
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral & engaged core
• kick your leg straight back and up driving up through your glute

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Straight Leg Donkey Kickback

Complete reps on each side

Form:
• Good posture, neutral spine, and lock in
everything from your hips up
• knees bent forward
• drive leg up and back down controlled

❌ don't let your leg fall out

✨ do think about using your inner thigh and glute
✨ do slow down

Lower Body Pilates

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