Warmup:
Mobility:
Cat Cow
Lat Stretch
Hip Flossing
Hamstring and calf stretch
Exercises:
Half Inchworms (child’s pose to chest on the mat) up and back -5
Prone overhead reach - 10
Prone Leg lifts - 10
Plank to triangle pose bent knees x 10
Bootstrappers x 10
Set 1: 3 Rounds
Pilates Rollups - 6
C curve arms side to side
Balance Arms side to side - Right leg / Left Leg
In and out Pilates 100: inhale knees in exhale legs extended
Set 2: 3 Rounds
Glute bridge with booty bands
Marching Side 1 - 8
Leg straight fanned foot flexed down to pointed up Side 1 - 8
Marching Side 2 - 8
Leg straight fanned foot flexed down to pointed up Side 2 - 8
Legs together knee outs - left / right - 8
Yin Yoga:
Banana stretch 1/2
Sphinx
Cobra
Supported child’s pose with blanket / pillow 1
Table top cat/cow
Thread the needle 1/2
Half pigeon - 1/2
Cross legged side twist
Restorative Heart Opener
