Hips Focused Pilates Mini Flows Workout (45 Min Class) - Chair/Stool

In this Pilates Mini Flows class, we’ll focus on the hips. Our first flow is heavy on the mobility work, then we move into some tabletop work, and finally make our way to standing. If your hips are cranky and in need of some TLC, this is the class for you!

Watch a quick preview of class:    • Hips focus Pilates mini flows workout...  

EQUIPMENT NEEDED:
—Stool/chair with high back/kitchen counter for balance support in the final flow

In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.

Each of the three mini flows is a short sequence (2-4 minutes long). You rest in between completed sequences, and will complete 4 sets (just 2 of the first flow).

Between each of the different flows, you get a little over a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

02:31 Warm Up & Mobility

05:32 Pilates Mini Flows Workout
Flow 1 - 90-90 mobility series
—(30) 90-90 windshield wiper
—(45) Internal to external rotation
—(30) Back leg lifts
—(15) Hold leg at hover
—(30) Internal to external rotation at a hover
—(45) Extension to flexion swings
—(30) Hip flexor pulses

Flow 2 - Tabletop series
—(30) Windshield wiper in donkey kick
—(30) Externally rotated donkey kick
—(30) Internally rotated donkey kick
—(30) Cross tap to hydrant
—(15) Hydrant hold

Flow 3 - Standing series with stool/chair
—(30) SL DL
—(45) SL DL with internal rotation
—(45) SL DL with external rotation
—(30) Pelvis rotation open and closed
—(30) Warrior push off, pivot, square lunge push off

41:57 Cool Down & Stretch

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