A Pilates workout focused on the hip joint! Class is my Pilates Mini Flows format.
Watch a quick preview of class here: • Pilates workout with a...
EQUIPMENT NEEDED FOR CLASS:
-Resistance band loop - I'm using the lightest band in my set, you'll want a decent range of motion amzn.to/2r952Ai
-A chair, stool, counter or wall for balance assistance (I'm using a stool)
In this class, we start with a quick warm up, focused on hip mobility. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.
Each of the three mini flows is a short sequence (90 seconds - 2.5 minutes). You'll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides.
Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
01:49 Warm Up & Mobility
06:32 Resistance Band Mini Flows Workout
Flow 1 - Band around balls of feet, tabletop on mat
-(30 sec) Hip roll open, two straight leg pulses
-(15) Hold hips open and just pulse
-(30) Bend knee in and press back straight
-(30) Square off chest, hydrant lifts
-(45) Hydrant to leg sweep combo
Flow 2 - Band around balls of feet, standing, hip flexor focused
-(30 sec) Standing hip flexion
-(15) Hold knee lifted and pulse
-(30) Quad kick
-(15) Straight leg lifts
Flow 3 - Band around one ankle, one foot, standing
-(30 sec) Hip hinge to extension
-(30) Hold in the hinge and just do the bend and extend of hovering leg
-(30) Straight leg lifts
-(30) Straight leg sweeps
37:37 Cool Down & Stretch
#pilatesworkout #hipworkout