Pilates Mobility And Flow

Exercise Group:

Warmup Exercises:

• The Hundreds
• Criss Cross

Core Exercises:

• Heel Beat
• Jackknife
• Jackknife Rotations
• Backstroke, Open + Close

Arm Exercises:

• Arm Lift, “Offering”
• Chugging
• Circles
• Reverse Circles
• “Salute” – Tricep Extension
• Bicep Curl (left than right arm)
• “Draw Sword” – Shoulder Extension (right than left arm)
• “Half Moon” – Shoulder Raise (left than right arm)
• Core Rotation (left than right side)

Leg Exercises:

• Circle Extensions
• Reverse Circle Extensions
• Frog Circles
• Reverse Frog Circles
• Single Leg Circles (right than left leg)
• Flutter Kicks
• Forward Hamstring Stretch

Finisher Exercises:

• “Roll” – Core Combination
• “Teasers” – Core Combination
• Cooldown Stretches (Legs, Arms, etc)

Workout Duration:

• Warmup: 2min
• Core Round: 5min
• Arm Round: 13min
• Leg Round: 6min
• Finisher Round: 4min
• Total Time: 30min