Bootcamp style pilates

Start crosslegged with breathing exercises

• Arm circles
• Arm pulleys
• Torso rotation 2 count rotate 2 count to center
• Then tempo
• Pulse 3 side return center on 4

Warm up with

• Tilt pelvis under 2 count in 2 count out x8 then tempo x8 hold tuck 16 count
• Bridge again same way 2 count up 2 count down, tempo and hold lift for 16 count

• Prehundred set up starting in reverse table inhale arms over head exhale to full hundred position same thing 2 count tempo and finally hold full hundred pose for 30 seconds
• Hundreds

The following exercises we still play with the count same 2 count out 2 count in tempo and hold for 30 seconds

• Double leg stretch
• Side scissors
• Double straight leg
• Single leg stretch
• Single leg just go for 1 full minute then add lever change flowing arms over head for dying bug 1 minute
• Add rotation 1 minute
• Boat 3 levels 1 minute each

• Transition all fours
• Songbird to sunbird add bow 2 count down 2 count up tempo bow and hold 30 seconds
• Rest ext child

Repeat other side

• Plank 1 minute
• Side plank hip drops 30 seconds hold 30 seconds
• Gate with leg lifts 1 minute
• Repeat from plank and repeat with lead change

• Side lying 1 minute

• Kicks front back
• Bicycle hot potato
• Circles back 30 seconds
• Circles forward 30 seconds
• Kickout 30 seconds
• Stretch and repeat other side

Ouch

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