Power Pilates Fitcast

welcome to LSU UREC online my name is Lauren and today I'll be leading you through you read group X power Pilates instructional class before beginning today's exercise I would like to remind you a few safety guidelines before beginning any exercise please consult a physician for power Pilates you will need an open space to allow for the full extension of both arms and legs please be sure to remove both socks and shoes before beginning be sure to be well hydrated throughout your workout if you ever need to take a water break simply pause the workout and continue on ready we're going to begin today's class by inhaling in through the nose lifting the arms over the head and exhaling out through the mouth while lowering the arms down to the mat inhaling in through the nose filling the lungs with air exhaling out through the mouth one more time inhale up and exhale out let's bring those arms out into a T at shoulder level and just do a simple side stretch bringing the forearm down to the ground and extending the arm up overhead inhale and exhale from here coming back up into that T and slowly coming down over to the other side Arm overhead, inhale up, exhale out and arms back into that T and bring those arms all the way down we're going to switch into all fours so coming over to the side placing both knees on the ground knees below the hips wrists below the shoulders from here we're going to extend the right arm out extend the left leg out make sure those hips stay stable so you have a flat back the entire time holding here for two one and coming back down switching over to the other side navel to spine, right leg out left arm out inhale in, exhale out, and come back over to right arm left leg, and from here let's bring the right elbow to the left knee squeeze the core bring the chin to the chest and extending back out inhale inhale out and exhale in– two more times inhale out exhale really squeeze the core Navel to spine and right back out last time right here, inhale in exhale out through the mouth extending and coming right back down all fours moving over to the other side left arm out right leg extended that right toe is pointed steady those hips and inhale left elbow to right knee, chin to chest and right back out exhale in, inhale out two more times inhale in exhale out through the mouth and last time over the knee squeeze the core and right back out and right back down to all fours

Great job from here we're going to tuck those toes underneath bringing our hips up to the ceiling in downward dog stretching outthe backs of those calves reaching those heels down towards the mat and the head between the arms From here we're going to walk ourselves out into plank make sure those wrists are right below those shoulders holding here for three breaths, inhaling in through the nose, exhaling out of the mouth, straight line from shoulders to toes and exhale last time inhale and it's and coming back to downward dog and walking those hands all the way back, coming into a forward bend right here hands reaching down towards the mat drop the head so you're looking at those knees and slowly rolling up one vertebrae at a time head and neck should be the last thing to come up great job from here moving on to a Pilates push up so we're going to inhale in through the nose extending those arms up and as we exhale come into that forward bend slowly walking those hands out into a plank widen those hands a little bit past the shoulders I'm going to go down for two push-ups one more time, inhale, exhale great job slowly walking those hands back into that forward bend and slowly roll up one vertebrae at a time two more times for that pilates push up, inhale those arms up exhale down and slowly walk the hands out you can drop the knees this push-up if you would like inhale exhale push Two more times exhale down and last time Inhale, except down Slowly walking those hands back and slowly rolling up great job guys only one more time inhale up exhale down slowly walk the hands out working our core as well as that upper body with these two push-ups right here inhale exhale down last time great job and walk this hands back and slowly roll up great job guys handling those arms up one more time we're going to keep those arms upright up overhead as we move on to our balancing work so we're going to just step to the center of our mat from here we're going to place our weight on that left leg picking up that right leg until it's hip level removed end that right leg out just bring it right back in inhale out exhale in you can focus on a point in the wall and it will help you balance as well as bringing that navel to the spine so working that core as well as those legs and let's do two more inhale out exhale in last time inhale out xln great job bring that right foot down moving over to that left leg so bring that left leg up placing the weight on the right same thing right here inhale out exhale in inhale out exhale in nave looks behind you can place those hands on the hips you can get a little bit more stabilization make sure that toe stays pointed and let's do two more inhale out exhale in last time and great job slowly place that left it down bring those arms down by the sides and up onto the hips from here we're going to extend up stretch that we just did bring that right leg up one more time this time I'm going to as we extend out we're going to bring that leg behind us into a lunge so placing that toe down coming down for a lunge make sure this knee stays behind the toe right back up balancing on that left leg bring that right leg forward so let's do that three more times coming back toe down for the lunge up and forward two more times inhale back down up and forward last time right here and he'll back down up and forward great job guys slowly placing that right leg down bring that left leg up same thing on this side send that left leg out and and back for that lunge these days behind the toe lunge let's go back lunch and forward two more times inhale back exhale down up forward last time right here and back down forward great job place up left foot right back down and held those arms up into the nose exhale out through the mouth we're going to step back to that end of the month just remember before inhale up with the nose exhale down from here walking those hands out again into plank we're going to begin our plank series right here first picking up that right leg 20 not too bending that knee bringing the knee below the chest squeezing before bringing it right back out inhale exhale bring the knee into the chest and out two more times inhale in exhale out last time inhale and exhale great job drop that right leg down push back to downward dog this will be our rest position for this plank series drop that bans and slowly come back in the plane moving over to that left side point that left foot pick it up off the mat bring the knee in towards the chest squeeze the core and right back out let's go for three and two and last one great job guys place that left foot down back into downward dog and right back out into plank lift I'm picking up that right leg we're going to twist bringing that right leg ask that right elbow on the outside and back dropping that right leg down left leg pick it up take the toes out to the side back downward dog right here go ahead and drop those knees come back in aluminum No when we do few more times the back and all floors back in the plank position exhale right leg outer right arm and out and left leg outer left arm and back one more time each side right and left downward dog and drop those knees to Child's Pose one breath here you know and exhale great job guys switch it up a little bit with this place this time instead of taking that leg to the outer side of the arm we're going to take it across the body inside of their bones to back up into the plank pick up that left leg with the toe and we're going to bring that knee towards the elbow inside those arms of the left arm right back out down picked up that opposite leg point your toe cross two more times each side Fross and great job yes one more time each side you can do it and last time Great God downward dog well-deserved break inhale and exhale out drop the knees to sit back in child's pose Valentino's I got enough alright guys slowly coming up whatever bring those lights out in front I'm going to scoot down for about with some of our mats so keeping those legs fully extended those toes are pointed and heel those arms up I'm going to slowly roll down one vertebrae at a time until that head and echo reaches the mat great job make sure that head neck is supported by that mat and we're going to move on to the partial roll-up just getting used to that role at position so hands on top of those thighs knees about hip width apart and le who knows exhale bring this mutants up Tiffany's chin stays off the chest and right back down two more inhale excellent last time and all right we're gonna take it to the dance scroll up putting those toes out extending those legs very important to keep those heels connected to the mat at all times so if you need to you can bring those legs back to the mat and help yourself up by grabbing behind those spots as you go up it's not you come with me it's been those arms up thus ahead inhale exhale slowly roll up one vertebrae at a time into that seated position squeeze that core we come up into here we run to arch that back over drop the head between the hands toes are still pointed and then slowly rolling back against gravity coming back up into seated position and slowly rolling down and all the way back to the mat inhale exhale slowly roll up and great job slowly come back up to seated and right back using that core click on the light up and on the way down last time right here inhale exhale out over and all the way up to seated nice and tall and slowly roll down great job with the roll up as from here take those arms down by the sides moving on to the hundred for the hundred there's two positions our legs can be it can either be above those hips in tabletop position with those knees bent or you can extend them up into the advanced position all the way up to the ceiling with those toes pointed and the heels and touching so our feet are in Pilates stance so remember to their knees all the way extended whatever is comfortable for you inhale exhale the head and neck up off the mat hands come up by the sides we're going to breathe into the nose five times out of the mouth five times pulsing this hand so inhale for five itself and great tacos we're halfway there so you know assets last time great job guys slowly arrests ahead and I sat down bring those knees in towards the chest I just hug those knees give that or break move on to the straight leg stretch so lifting that top that right foot up towards the ceiling extending that left leg out going to grab behind that calf and the thigh right hand on top slowly inhale exhale as you bring the head neck up off the mat chin stays off the chest I'm going to pull in on that right leg twice and switch left leg inhale pulse EXO pulse if that header note ever begins the strain you can lay it back down and pick it up when you're ready try to keep it straight you can you to be more niche leg y'all are doing great lay that head back down great job from here moving on to the double straight leg stretch those hands are going to be down by the sides or they can be out in to achieve whatever is fundable for you so from here we're just going to practice this one leg first so those toes stay pointed that right leg is going to drop down to the ground to the califor exhale down 4 4 3 2 3 left leg down for 4 one more time on each side down four four three two one and up three two one last time on that left leg two one and up three two one great job bring those knees in inhale and exhale swim those legs back up combining the fat movement into one move with both legs so you can use keep those hands down by the sides out into the tea or for this exercise you can take those hands make a triangle with the index and the thumbs and place it right underneath that tell them so you have more support for that lower back so again those legs are up this time those legs are going to be in Pilates position with the heels touching let's inhale as we exhale we're dropping down about halfway to the count of four inhale exhale down four four three one and up three what let's do two more and he'll down perform and up three two one great job only one more inhale exhale down four four three – great job Tilly remove those can sit there under your back bring those knees and over the nose and exhale out good job we're going to move into a seated position so extend those legs all the way over and use a rollup to get us up into the seated position hands up overhead inhale exhale slowly roll up squeeze the poor all the way up to seated with that flat back great job moving on to a reverse plank now those hands are going to come behind us this fingertips facing in towards our body those toes you're going to stay pointed and as we lift up we're trying to get that whole foot on the mat sending those arms all the way straight line your shoulders so inhale exhale slowly coming up looking up towards the ceiling straight line with that body flat stomach inhale and exhale and slowly come back down great job let's do one more of those inhale exhale coming up strong body inhale and exhale slowly come down perfect from here we're going to add some leg lifts making it a little bit more challenging sit from here coming right back up into that reverse plank putting the weight on that right leg and lifting up that left leg up to the ceiling for two and other leg pulsing for two and one more each side or two and last side to create jobs slowly come down we're going to keep this same position working on the backs of our arms with some tricep dips so from here lift up off of those hands not all the way up like we did here the reverse plank and we're going to bend those elbows keeping that lower body straight lowering down to the ground and up let's do four and three and two and last three jobs slowly roll down all the way back down to the mat bring those hands out in front and from here we're going to bend those knees bringing those legs to this feet to the mat slowly scooting the bottom in towards the feet moving on to rolling like a ball so make sure you have enough space behind you if you need to let's get down to the end of the mat so when we roll back our head neck is supported those hands room to come right on top of those ankles we're rock back onto the tailbone using our core to help us balance looking down at the navel the entire time and now under the nose as you exhale we're rolling down to the C curve in our back and right back up balancing keeping those feet right up over the mat let's do three more inhale exhale back and two last one right here inhale exhale great job if that's all comfortable for you moving on to the intermediate open leg rocker bringing those legs out is nice a bit grabbing the right under those knees on the thighs same move it rocking buff the c-curve looking down to the navel inhale exhale back and let's do three and to last one right here inhale exhale back great job as often as well that feel comfortable for you moving on to the ball is a leg rocker extending both legs all the way out into feet keeping those toes pointed that back is straight my starting position looking down to the navel as you rock back curl that back using those legs straight right back up and step you sit let's do three more looking down to the navel inhale exhale back and up two more and last one great job with that one bring those legs back in and all the way back down to the mat from here we're going to combine rolling like a ball with the open leg rocker so when we rock back we're going to be in the rolling like a ball position with those legs in when we come up we're going to extend them into the full V position so if you need to watch me for the first one feel free if not you can join in look down to that navel inhale exhale back as you come up bring those legs out into that be so starting position rolling like a ball head down and Hale exhale back and up into the feet great job let's do two more and he'll alright so back and see and last time right here and you that's all back great job guys bring those legs in and down you can scoot back send those legs all the way out and we're going to roll all the way back down to the mat one vertebrae at a time hands come down right by the sides warming up the those obliques for our crisscross going to move on single leg circles so those right leg is going to come up those toes are pointed you can bend his left knee it's more comfortable for you where you can keep it fully extended from here we're turning that knee out towards the wall inhale down as you trace small circles on that ceiling large circle or your own level exhale up last time great job switching over to the other leg so left leg up toes pointed the knees turned out for working that inner thigh the right leg can be extended inhale exhale down inhale up remember the larger the circle more challenging it will be forget to breathe let's do great job as we finish this last one placing that foot back down on the mat this hands are going to come right behind that head his knees right up over that those hips inhale exhale bring the head and neck up those elbows stay wide throughout the exercise go into twist right arms left leg extending that right leg out and right back to Center inhale exhale twist left on right leg and and really reaching across the body fully engaging those ABS and the fleas inhaling and excellent nice and slow that chin stays off the chest and let's slowly come back down send those legs all the way out from here we're going to move on to the teaser so working on our partial teaser first we're going to extend those legs all the way up and our arms going to come back behind the head so from here we're rocking ourself into a v-sit using that core let's inhale exhale as we slowly come up holding right here four two one and down imagine day and I fell up – one – and let's do that one more time inhale exhale and lower and down moving on to the full teaser if you feel comfortable with that partial teaser you can come with me if not you can keep working on that partial teaser extending those legs all the way out inhale exhale bringing those arms up legs come up with those arms into the V – twice let's do two more inhale exhale up and down last time right here inhale exhale up and in a world livers warm great job with the teaser guys doing a few exercises for our lower back before we cool down so let's roll over onto the stomach you're just making sure dude we come right in the center of the mat so our chest and our hips are supported you can extend those arms all the way out just moving on to a simple Superman to warm that lower back up looking down at the mat the entire time is the most important thing to remember let's in you exhale arms and legs come on four two one and down let's do two more inhale exhale up bring those legs and close and down last time inhale exhale up and right back down great job just with the Superman moving on to the bow we're going to bring those heels in reaching back behind us and wrap those ankles warm inhale exhale still looking down to the mat badge lifting all the way up version that chest is back tucking the shoulder blades squeezing through the lower back coming all the way back down let's do two more inhale exhale up great job squeeze and all the way down last time right here inhale exhale boom last time make it count and all the way down one more exercise for that low back this one's called the swan dive you lose swimming back out into that Superman position going to inhale through the nose so coming into Superman from here lift the upper body a little bit higher everyone to rock forward I hope some danda drop forward and up really squeeze the low back two more times and last time great job coming all the way down pressing those hands right next to those shoulders coming up into all fours and all the way back into Child's Pose into the nose exhale out through the mouth great job today and coming into all fours right here briskly the shoulders knees below the hips going to arch back up into cat chin to chest and looking out ahead drop the stomach into cow and arch up one last time and exhale looking straight ahead shoulders down and back to neutral let's come all the way back down to the mat moving onto the partial Cobra bringing those forms out in front stretching out that core pressing up inside of the head tuck those shoulder blades back pulling the cooler forward this feels comfortable for your low back I'm looking for the full Cobra pressing the hands next to the chest all the way up tucking the shoulder blades down and back looking straight ahead great job let's come into all fours press those toes under come into downward dog one last time searching out the backs of the legs try to bring your head between the arms a little further than the first time dropping the heels a little bit more towards the ground one more breath right here inhale and exhale drop those knees and let's come into a seated position and the center of our mat crossing our legs let's inhale those arms up and exhale down forward rushing out the hip flexors walking the hands out as far as you can trying to place that forehead on the ground inhale and exhale one more time inhale and exhale slowly walking back is on to the mountain to a tee and let's twist over to the left side placing that left arm down looking at this finger tips for a spine stretch access center over to the other side right hand down twist sitting up nice and tall and let's come back to Center let's bring that right hand up placing it behind our back let's take the other hand back grab those fingertips stretching out our triceps you can also press back on this elbow reaching between the shoulder blades and let's switch sides arms come up either grab this fingertips or push back on that elbow inhale and exhale drop this hands down let's stretch out that upper back these did a lot for those planks today grab those hands press out away tuck the chin bring the shoulder blades apart and coming up let's drop his hands down roll the shoulders back one more time and forward one more time stretching out that neck just a little bit let's drop the ear to the shoulder making sure that other shoulder stays down roll the chin to the chest and over to the other side and back every way Chindi chefs and over to the other side and back to neutral let's just end with a few breaths just like we began closing those eyes inhale up in through the nose spending those arms exhale out of the mouth inhale up exhale out one more time inhale up exhale out releasing all the air thank you for taking this group x-class your LSU you rec online for other online classes or for an in-studio schedule please visit wwwunorg/webcast

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