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

The exercises are:
Progressive Knee Stretch & Single Push Ups, Child’s Pose with Chest Stretch, Triceps Dips with Magic Circle Squeezes, & Triceps & Side Stretch.

The focus is:
Progressive Knee Stretch & Single Push Ups: Balance, hip disassociation, co-activation of the wrist joint complex, shoulder girdle complex & the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your wrists, torso & neck; chest & triceps activation.
Child’s Pose with Chest Stretch: Spine extensor stretch & chest stretch.
Triceps Dips with Magic Circle Squeezes: co-activation of the wrist joint complex & shoulder girdle complex, & activation of triceps (back of arms), & leg adductors (inner thighs).
Triceps & Side Stretch: Co-activated triceps stretch, & lateral flexion stretch.

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

You will need:
A Mat, Swiss Ball & Magic Circle.

This sequence is Part 7 of 9 segments of the Pilates on the Ball xxiii Class.