FREE COVID PILATES AT HOME PROGRAM
Day 3 - Almost full lockdown, fortunately we can still go out for a run or some fresh air, as the sun finally decided to show up….NOW. I’d say the sun has a sense of humour, albeit a dark one, Thank you SUN.
Sorry for delay but yesterday was spent trying to figure out how best to deliver the rest of the program: video or not, online software or keep it simple, etc. So i decided to go with videos and stay on my website. One massive learning curve later, i finally can put day 3 online.
Enjoy, don’t hurt yourself and KEEP SAFE.
Connect on Facebook to be informed when new session is online
Day 3
| Phase | Exercise | Sets,reps | Rest |
|---|---|---|---|
| Warm up | Shoulders roll | 10 reps | None |
| Warm up | Standing cat/dog | 10 reps | None |
| Workout | Roll down | 5 reps | 1 min |
| Workout | modified plank | 10 reps | 1 min |
| workout | leg pull supine | 5 reps each leg | 2 min |
Rolling shoulders - 10 reps - no rest
Roll your shoulders back and forth
Bend your head forward and back
Repeat
Standing cat and dogs - 10 reps - no rest
Standing, bent legs, and hands on your knees, alternate position between round back and flat back
Roll down - 5 reps - rest 1 min
INHALE. Standing straight legs, pull your stomach in
EXHALE. bend your head forward, then continue the roll with upper back then lower back. keep stomach in and straight legs
INHALE. Roll back up gently and reverse movement
Modified plank - 10 reps each side - rest 1 min
INHALE. Plank position, Contact your abs and keep the body straight
EXHALE. Dont move the body shape, but only push your feet forward and back. You’ll feel the movement in the wrists.