march exercise(s) of the month: full workout!

bears hibernatingHas all this snow and cold weather forced you into hibernation? This month, we’ve decided to build an entire workout so you can get your Kinected fix at home! Join Kinected Director Matt McCulloch as he builds upon an in-home workout each week to prepare you for Spring and fight back the cabin fever. Assemble each weekly list of exercises for a full workout, and keep checking back for more!

Exercise 1-Articulating Spine (8-10 repetitions)

Set Up:
Kneeling on all fours
Neutral spine

Move:
Inhale: flex lumbar spine articulating into flexion
Exhale: release spine and articulate into extension
Inhale: return to neutral position

Modifications:Reverse Articulation -starting movement with cervical spine

Exercise 2 -Quadruped Hover (8 repetitions)

Set Up:
Kneeling on all fours
Neutral spine

Move:
Inhale: press hands into floor and lift knees off of the mat
Exhale: hover in a neutral position
Inhale: return knees to floor in a neutral position

Exercise 3- Alternating Quadruped (8-10 repetitions)

Set Up:
Kneeling on all fours
Neutral spine

Move:
Inhale: reach opposite arm and leg forward/stabilizing spine in neutral
Exhale: maintain this position
Inhale: return to quadruped position

Joseph Pilates doesn't hibernate.
Joseph Pilates doesn’t hibernate.

Exercise 4 -Alternating Quadruped / abduction (8 repetitions)

Set Up:
Kneeling on all fours
Neutral spine

Move:
Inhale: reach opposite arm and leg forward/stabilizing spine in neutral
Exhale: abduct arm and leg away / maintaining a neutral position
Inhale: return to quadruped position


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