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

The exercises are:
Variations of Arms Back Pulses & Swan Lake Arms, Arms Side Pulses & Swan Lake Arms, Arms Up & Swan Lake Arms, Swimming & Child’s Pose.

The focus is:
Arms Back Pulses & Swan Lake Arms: Activation of latissimus dorsi, teres major, posterior deltoids (shoulder extensors, which are involved in pulling your arm back), triceps (arm retroversion, which are involved in pulling your arm back past the line of your torso, & straightening your arms from Swan Arms), co-activation of the 3 spinal joint complexes (lower, middle & upper back, & neck), & spine extensor endurance (the muscles either side of your spine).
Arms Side Pulses & Swan Lake Arms: Activation of posterior deltoid, infraspinatus, teres minor & latissimus dorsi (horizontal abductors of the shoulder), triceps, co-activation of the 3 spinal joint complexes, & spine extensor endurance.
Arms Up & Swan Lake Arms: Activation of posterior deltoid, lower trapezius, triceps, co-activation of the 3 spinal joint complexes, & spine extensor endurance.
Swimming: Activation of your deltoids, trapezius, co-activation of the 3 spinal joint complexes, & spine extensor endurance; glutes & hamstrings (hip extension); activation of your left & right (coordinating your contralateral arm & leg movements).
Child’s Pose: Spine extensor stretch.

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

You will need:
A Mat.

This sequence is Part 6 of 8 segments of the Matwork xlv Class.