A mat based, control focused Sculpt class using the ball and ankle weights for day eight. This class is all about refining technique through simple and precise movements, layered into flowing sequences. We begin with a simple supine core series over the ball, focusing on connecting movement to breath to enhance our mind to muscle connection. From here, we move into a full body four point sequence with the ball behind the knee that layers prayer push ups, knee hover holds, elevated donkey kicks and pikes.
We break up the two sides with a restorative prone lying set using the ball and finish with a pike to push up flow.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
Up Next in FEATURING THE BALL
-
Full Body Sculpt: Ball + Ankle Weights
This sculpt class works through four focused blocks, targeting the quads, calves, glutes, and core, with subtle upper body activation layered throughout.
We begin in a heel elevated bridge to activate the glutes, calves, quads, and inner thighs, before transitioning into forearm supported clams ...
-
Glute Stronger: Heavy + Light Weights...
This 45-minute Glute Stronger class combines one heavy weight (minimum 10kg), a set of dumbbells (minimum 5kg), and a Pilates ball to challenge strength, control, and muscular endurance. Expect slow, intentional movement with minimal layering, allowing you to fully focus on form, connection, and ...
-
Lower Body Sculpt: Ball + Ankle Weights
This lower body sculpt class features heel elevated squats, single leg supine bridging with the ball behind the knee, isolated four-point work and single leg standing work that incorporates balance and stability for an extra challenge. Expect slow and controlled sequences that build fire, encoura...
35 Comments