Helen Tardent from Pilates Moves & Emergy Pilates guides you through an intermediate level Matwork sequence.

The exercises are:
Leg Circles, Lunge Stretch I & II, Hamstring Stretch, Inner Thigh Stretch, Front Support, Leg Pull Front with Leg Circles, Push Ups, & Push Ups with Leg Circles.

The focus is:
Leg Circles: Pelvic stability, hip disassociation, anterior thigh (quadriceps & hip flexors).
Lunge Stretch I & II: Co-activated hip flexor Stretch.
Hamstring Stretch: Co-activated standing hamstring stretch.
Inner Thigh Stretch: Co-activated inner thigh stretch.
Front Support: Activation of the muscles of your palms that co-activate your wrist joint complex and protect your wrists; co-activation of the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your torso in your plank; co-activation of your scapulothoracic joint & glenohumeral joint of the shoulder joint complex to stabilise your scapula & shoulders; activation of glutes, anterior thigh & plantar flexors to stabilise your legs.
Leg Pull Front with Leg Circles: Activation of the muscles of your palms that co-activate your wrist joint complex; co-activation of the 3 spinal joint complexes to stabilise your torso in your plank; co-activation of your scapulothoracic joint & glenohumeral joint of the shoulder joint complex to stabilise your scapula & shoulders; activation of glutes, anterior thigh & plantar flexors to stabilise your supporting leg, & activation of your hip extensors & plantar flexors of moving leg (back of upper, lower leg & foot).
Push Ups & Push Ups with Leg Circles: Activation of the muscles of your palms that co-activate your wrist joint complex; co-activation of the 3 spinal joint complexes to stabilise your torso in your plank; co-activation of your scapulothoracic joint & glenohumeral joint of the shoulder joint complex to stabilise your scapula & shoulders; eccentric & concentric activation of pectoralis major & triceps for your push ups (chest & back of upper arms); activation of glutes, anterior thigh & plantar flexors to stabilise your supporting leg, & activation of your hip extensors & plantar flexors of moving leg.

This sequence is suitable for:
Low-risk apparently healthy intermediate Pilates Matwork instructors & students.

You will need:
A Mat.

This sequence is Part 4 of 8 segments of the Matwork xlv Class.