PEAK Pilates Mat Lvl 1
Beats on the Belly - ANS-• Total reps: eight-10, 1-three sets
inner thighs zipped collectively, toes in a pilates stance. Raise ft and knees off of the mat. Lift
from the seat. Pull that stomach button into the spine and as much as the ribs create a
residence for a mouse. Beat heels together
Transition:
To Side Kick Series to different aspect
Transition to teaser 1 leg prep:
Turn round, sit up straight with knees bent and tight together
Circles - ANS-• Total reps: 5
draw a cirlce with your heel
• "Strike a match with the ankles"
Transition to inner thigh elevate and circles:
Raise pinnacle leg to the ceiling move over the frame and thread arm below the knee grab onto
the ankle
Corkscrew I - ANS-Inhale as you draw a circle in the air; Exhale as the legs opposite faraway
from the centerline. Pause opposite
• Total reps: 2-4 every dir
• "Circle from the Powerhouse not the hips."
• "Long round and UP!"
• Spine is firmly imprinted on the mat
preserve the hips solid, press into the mat together with your arms
Transition to saw:
In one movement, roll up, open the legs as huge as the mat
Criss Cross - ANS-• Total reps: 6-10
• "Wring out from the waist"
preserve the pelvis anchored
• "Looking again as your elbow reaches"
• "Twist and attain"
Transition to spine stretch ahead:
In one movement roll up legs as extensive because the mat. Feet are flexed. Perch for your
seat and stack your spine
, Double Leg Stretch - ANS-Inhale to prepare Extend Arms and legs out on the identical time.
Reach for that opposition. Exhale spherical the arms and squeeze knees again into the chest.
Keep hips and adominals imprinted into the mat
• Total reps: 6-10
• "Out lengthy; Hold. In robust."
• "Out long and skinny; pull it in"
• "In with the air to stretch lengthy, out with the air to hug tight"
Transition to single directly leg stretch:
Knees to chest and straighten them to the ceiling 90 ranges. Grab the right ankle with both arms
Double Straight Leg Lower Lift - ANS-Really press into the mat, seat is engaged. Along with
your strength residence , decrease your legs down 1, 2, 3 and raise again up
• Total reps: 6-10
• "Brush the walls with your toes"
• "Lower Lower,Lower, and Lift!"
hold thighs zipped up
Transition to criss move:
Bend the right knee to the chest, Extend left leg out and lengthy, toe and nostril in line for
Hundred - ANS-Knees to chest; chin to chest, enlarge the legs as much as ninety levels. Raise
fingers hip top and begin pumping 6 to eight inches
• "Get your flow going!"
"Imprint spine into the mat"
• "Connect the ribs to the hips, and ribs to the scapula"
• " Press the Centerline with each legs"
Inhale for five, exhale for five, Total reps - a hundred pumps, 10 full breaths
Transition to Roll Up:
Knees to chest, decrease your head to mat and reach fingertips to the ceiling. Lower ft go into
reverse to the mat and strech the legs out lengthy
Inner Thigh Lift and Circles - ANS-• Total reps: five-eight
lift the decrease leg from the inner thigh.
Keep pelvis still and torso lifted
• "Lengthen to move up and extend to come back down"
Transition to beats at the stomach:
Stretch out each legs at the mat and reach right arm over head roll over
Leg Pull Front-Support - ANS-• Hold for 10 secs
create a straight line with the frame, pulling in to the spine and up to the ribs.
Beats on the Belly - ANS-• Total reps: eight-10, 1-three sets
inner thighs zipped collectively, toes in a pilates stance. Raise ft and knees off of the mat. Lift
from the seat. Pull that stomach button into the spine and as much as the ribs create a
residence for a mouse. Beat heels together
Transition:
To Side Kick Series to different aspect
Transition to teaser 1 leg prep:
Turn round, sit up straight with knees bent and tight together
Circles - ANS-• Total reps: 5
draw a cirlce with your heel
• "Strike a match with the ankles"
Transition to inner thigh elevate and circles:
Raise pinnacle leg to the ceiling move over the frame and thread arm below the knee grab onto
the ankle
Corkscrew I - ANS-Inhale as you draw a circle in the air; Exhale as the legs opposite faraway
from the centerline. Pause opposite
• Total reps: 2-4 every dir
• "Circle from the Powerhouse not the hips."
• "Long round and UP!"
• Spine is firmly imprinted on the mat
preserve the hips solid, press into the mat together with your arms
Transition to saw:
In one movement, roll up, open the legs as huge as the mat
Criss Cross - ANS-• Total reps: 6-10
• "Wring out from the waist"
preserve the pelvis anchored
• "Looking again as your elbow reaches"
• "Twist and attain"
Transition to spine stretch ahead:
In one movement roll up legs as extensive because the mat. Feet are flexed. Perch for your
seat and stack your spine
, Double Leg Stretch - ANS-Inhale to prepare Extend Arms and legs out on the identical time.
Reach for that opposition. Exhale spherical the arms and squeeze knees again into the chest.
Keep hips and adominals imprinted into the mat
• Total reps: 6-10
• "Out lengthy; Hold. In robust."
• "Out long and skinny; pull it in"
• "In with the air to stretch lengthy, out with the air to hug tight"
Transition to single directly leg stretch:
Knees to chest and straighten them to the ceiling 90 ranges. Grab the right ankle with both arms
Double Straight Leg Lower Lift - ANS-Really press into the mat, seat is engaged. Along with
your strength residence , decrease your legs down 1, 2, 3 and raise again up
• Total reps: 6-10
• "Brush the walls with your toes"
• "Lower Lower,Lower, and Lift!"
hold thighs zipped up
Transition to criss move:
Bend the right knee to the chest, Extend left leg out and lengthy, toe and nostril in line for
Hundred - ANS-Knees to chest; chin to chest, enlarge the legs as much as ninety levels. Raise
fingers hip top and begin pumping 6 to eight inches
• "Get your flow going!"
"Imprint spine into the mat"
• "Connect the ribs to the hips, and ribs to the scapula"
• " Press the Centerline with each legs"
Inhale for five, exhale for five, Total reps - a hundred pumps, 10 full breaths
Transition to Roll Up:
Knees to chest, decrease your head to mat and reach fingertips to the ceiling. Lower ft go into
reverse to the mat and strech the legs out lengthy
Inner Thigh Lift and Circles - ANS-• Total reps: five-eight
lift the decrease leg from the inner thigh.
Keep pelvis still and torso lifted
• "Lengthen to move up and extend to come back down"
Transition to beats at the stomach:
Stretch out each legs at the mat and reach right arm over head roll over
Leg Pull Front-Support - ANS-• Hold for 10 secs
create a straight line with the frame, pulling in to the spine and up to the ribs.
