Name: Playbook - REBALANCE - Full Body Tone
Uploaded: 2023-03-16T04:39:02.881Z
Duration: 20 min
Description: Full Body Tone

Today we will be using the Pilates magic circle, but if you don’t have one use a pillow instead.  Pilates ring/ magic circle equipment is used to add more resistance to normal pilates exercises. It’s a very adaptable piece of equipment and can be used for exercises that involve many different body parts.  

WORKOUT TO DO LIST 
1. Go on a 30min walk or run outdoors 
2. Complete this 20min Pilates session

Enjoy your session! 💪🏾

💖 Start with feet hip width distances and ring in hand at the chest 

💖 Lower hips into a squat, press ring away from chest 

💖 Squeeze ring 3 times and press into heels to rise 

Activation cues: 
Exhale lower, inhale rise 
Keep constant tension on ring and heels of feet 
Keep belly scooped, spine in neutral, tailbone tucked

Squats w/ Pilates Ring

💖 Place ring above ankles with legs in a slight turn out 

💖 Squeeze ring until its an oval 

💖 Engage glutes and thighs as you press ring 3 times before releasing 

💖 Repeat for entire set, switch sides after each set 

*Switch ring to other side after each set 

Activation cues: 
Exhale squeeze, inhale release
Keep hips squared and level 
Keep belly scooped, spine in neutral

Standing Inner Thigh  w / Ring

💖 Start standing with ring at chest 

💖 Squeeze ring until it’s oval shape 

💖 Rotate to one side and press ring 3 times 

💖 Come back to center and repeat on other side 

Activation cues: 
Exhale when you twist, inhale back to center 
Keep constant tension on ring and upper body activated
Keep belly scooped, spine in neutral, slight bend in knees

Twist Squeeze

💖 Start in a deep plié squat 

💖 Place ring to shoulder

💖 Pules and press ring at the same time 

💖 Switch sides after each set 

*alternate ring to opposite shoulder after each set 
 
Activation cues: 
Exhale press, inhale release  
Keep constant tension on ring and upper body activated
Keep belly scooped, spine in neutral, chest open

Bicep Plié Press

💖 Feet land in second position and cross at center 

💖 Slice arms overhead and then out into a “T” 

Activation cues:
Maintain flat back
Engage core & glutes 
Press heels into ground  
Have fun 🤩

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This was an awesome low impact workout!! It had me sweating! Thanks!

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