October 18, 2021
AO: The Woodshed
Q: Green Thumb
PAX: Captain Camo, Little Mittens, Warrior, Breakout, Treble, Home Girl
The Thang:
Warm-Up (5 minutes)
Disclaimer (not a professional)
10 Reach Ups
10 Side Lunges
10 Overhead Claps
10 Good Mornings
Warm up lap around this side of church
Pilates Abs
Lay flat on mat, place hands on belly below navel, breathe laterally, pushing hands up with each breath. Do this 5 times.
Back Check- Place hands under lower back; is your back flat? Press to make sure your back is flush against your mat. Good preparation for all pilates exercises.
10 Roll Ups- Bring knees into tabletop position, then head and neck into pilates stance. Roll up using your abs, not your neck! Hold for 3 seconds. Repeat 10 times.
The 100… arms extended out alongside your body.
5 Breaths- Slowly extend legs; place hands on abdomen. 5 breaths
10 Roll Ups
10 Full Bodies- Hug knees into chest, then bring legs straight up into the air; down to 45 degrees, then slowly down to the mat. Stretch arms fully overhead and slowly peel your body up, reaching toward the sky. Slowly lower yourself down to do it again.
25 Pull Pull Switch- Lay on mat, hugging knees into chest. Extend left leg out and lift head and neck into pilates stance. Pull Pull Switch, alternating legs, do 25.
5 Breaths- Lay back with knees bent and feet flat on the mat. Place hands on abdomen and breath for 5 breaths.
10 Double Leg Reach- Lay back and bring legs into tabletop position. Place hands under tailbone and extend legs out to 45 degrees, then slowly draw them back in. Repeat 10 times.
5 Breaths with legs bent and feet flat on mat.
10 Reverse Crunches- Bring knees into chest. Extend legs straight up into the air; place hands under tail bone. Push legs up into the air using your abs.
25 Pull Pull Switch
5 Breaths
Roll Up
Pilates Legs
15 Point Flex- Lay on side, focused on hips being even. Take top leg, point leg up, flex leg down.
20 Small Circles- Legs hip width apart, do 10 small circles forward, 10 small circles backward.
10 Triangles- Bring top leg up, pointing toe, Lower leg in front, flexing toe, then bring back to starting position.
20 Inner Thigh Lifts- Bend top leg and place foot flat on ground in front of you. Slowly lift up lower leg
Repeat these exercises on other side.
10 Hip Circles- On all 4’s, Bring bent right leg up and around. 10 times, then switch.
10 Rear Leg Lifts- 10 on each side
20 Glute Bridges- 10 Half/ 10 Full
10 Scissor Kicks- Lay on back, extend legs to 45 degrees. Scissor legs over and under each other. Set of 10.
Pilates Arms
10 Mini Tricep Push Up- Roll onto belly. Bring hands next to breasts, elbows near rib cage. Slowly push yourself up halfway. Hold for 5 seconds. Lower Down.
Holding Superman- Extend arms in front of you and hold for 10 seconds. Repeat 5 Times.
10 Head/Neck Circles- Come to seated position, do 10 circles, each direction.
10 Oil Riggers- Move to all 4’s, flat back. Extend one leg out, pointing toe. Bend elbows and lower down. Do 10 each side.
Child’s Pose- 5 breaths
15 Prayer Pulses- 15 each side
Around the World Plank- 30 seconds each side
Cooldown
2 Reach ups
Down Dog
Pigeon Pose L
Down Dog
Pigeon Pose R
Child Pose
Stretch arms across
Roll shoulders back
COT
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