Pilates + Mobility for Hips & Glutes (46 Min Class) - Chair/Stool Needed, Lower Body Pilates

Описание к видео Pilates + Mobility for Hips & Glutes (46 Min Class) - Chair/Stool Needed, Lower Body Pilates

In this Pilates Mini Flows class, we’ll mix in mobility work and focus on lower body (hips, glutes, legs). We start down on the mat and finish with a final standing flow.

Watch a quick preview of class here:

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 (2-3 minutes long). You rest in between completed sequences, and will complete 4 sets.

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.

01:50 Warm Up & Mobility

05:51 Pilates Mini Flows Workout
Flow 1 - 90/90 mobility series (preview at 01:19)
—(30) External rotation
—(30) Internal roation
—(60) External to internal rotation with lean
—(15) Hold lean
—(45) 90/90 windshield wiper

Flow 2 - Forearm tabletop series (preview at 20:07)
—(30) Hydrants
—(15) Bend extend
—(15) Straight lifts
—(60) Pelvis rotations to staggered tabletop
—(30) Staggered straight lift
—(15) Hold

Flow 3 - Standing series with stool/chair (preview at 34:27)
—(30) Lizard to low warrior
—(45) Warrior slide to half moon
—(45) Pelvis rotations with hand to knee
—(15) Hold SL DL

46:35 Cool Down & Stretch

#lowerbodypilates #pilatesathome

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