Upper Body & Core Pilates Workout with a Long Resistance Band (30 Mins) - Pilates Mini Flows

In this Pilates Mini Flows class, we’ll focus on upper body and core. In particular, the building blocks of a strong push up: shoulder stability and mobility work, core, chest, mid back.
Watch a quick preview of class here: • Upper body and core Pi...
EQUIPMENT NEEDED:
-Long resistance band/theraband amzn.to/3yg830Z
In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.
Each of the two mini flows is a short sequence (3-3:30 minutes long). You rest for 30 seconds in between completed sequences, and will complete 2 sets.
Between the two flows, you get a little over 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.
01:55 Warm Up & Mobility
04:53 Pilates Mini Flows Workout
Flow 1 - Dead Bug - Side Series (preview @ 0:56)
-(30 sec) Dead bug alternating legs with band pull
-(30) Dead bug both legs with band pull
-(30) Dead bug in ab curl, alternating legs, arms overhead
-(60) Both legs to side plank combo
-(30) Arm fly in side plank
-(30) Side plank hold
Flow 2 - Push up to prone series (preview @ 13:12)
-(30 sec) Serratus push up in bear plank
-(30) Push ups
-(60) Push up to prone
-(30) Spinal extension
-(30) Hold extension and band pulls
Flow 3 - Band shoulder series (preview @ 21:30)
-(30 sec) Lateral rotation
-(30) + lateral extension
-(30) Lateral extension
-(30) Shoulder press, rotation
-(30) Shoulder press, sweep
-(30) Shoulder press
29:14 Cool Down & Stretch
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[@jennifercoes1060]

I loved this! Very challenging but just what my right shoulder needed. Thanks!

[@Nessysnailnook]

I love the releases from the patron archives. Great reminder if my favorites. Adding to my playlist of ones to do all the time!

[@nicolepearcemovement]

It's fun making them slowly public! I can't believe how many I still have in the archives - going to take years to release them all!

[@Nessysnailnook]

Still coming back to this one. 😊

[@emilygreen1937]

Thank you!!

[@nicolepearcemovement]

Thanks for the support! ❤️

[@pamelaterlizzibuddabumprod5337]

Thanks! Love working back body, especially the posture muscles.

[@nicolepearcemovement]

Such important work! ❤️

[@rachelschwartz733]

I did noooot want to work out today, but my shoulders feel great after!

[@nicolepearcemovement]

So glad! 🤗