04/25/21
Pilates & Recover
Mobility: Lat stretch, Hamstring leg straightened, Nerve, foot flexed stretch, cat camel, hip circles (3/side)
Warmup:
5 Pilates rollups
10 Table top toe taps / foot
10 Bridges
Mat Pilates:
Set 1: 2 Rounds
Single leg isometric bridge press - 8 / leg
Fanned single leg bridge - 8 / side
Marches - 10 / side
Heel ups with legs together - 10
Set 2: 2 Rounds
Triple leg switch and hover - 10
Pilates 100
V-sit toe taps - 6/ side
In and outs - 6
Standing barre with waist height surface:
Sumo calf raises - 1 round
Left foot - 10
Right foot - 10
Both feet or low squat pulse if ankle issues are present - 10
Two rounds each side, whole set left side then whole set right side and repeat:
DB reach over - 10
DB Chair pose / carousel reach over and lunge - 10
Arabesque and pulse - 10+10
Leg curls and pulse - 10+10
Standing fire hydrant and pulse - 10+10
Yin and Restore:
Cat / Cow
Half pigeon pose - left and right sides held for 2 minutes each, but can be held for 5+ minutes per side with three legged dog and knee circles
Lat / pec stretch - 1 minute per side
Restorative heart opener with pillows and blanket or towel - 2-3 minutes
Restorative side twist with pillow - 1-2 minutes per side
Cobra pose
Legs up the wall for blood flow and endocrine stimulation
Alternate nostril breathing, half neck rolls.