Vanessa kwok 5節reformer 5️⃣

Thursday, March 16⋅1:00 – 1:50pm

#15

2 red , 1 yellow

Figure 4 stretch

Foot series - parallel; pilates feet (+ pulse); sec position ER

Mid back - plough ( chest lift )

Red: Jumping

1. Feet together

2. Pilates feet ( heel touching)

Mid back - OB (chest lift) ]

Jumping :

1. Parallel, hip width

2. Sec position ER

Mid back - plough , chest lift , double leg stretch

Single leg jump (left/right) - soft landing , whole feet touch

RED, YELLOW,

Feet in strap (right outside of ankle)

1. Lift and lower

2. Bend and stretch

3. Combo

4. Hold , pulse the ring 10 times

4 point heeling (blue/ blue+ yellow) facing shoulder pad

Single leg jump - glute - right leg jump

Cat arms

4 point heeling (blue/ blue+ yellow) facing shoulder pad

Single leg jump - glute - left leg jump

Cat hip

Blue -

Low kneeling, back facing , plough

Add high heel -

Hold the straps - high to low knee

High kneeling - slide back - biceps curls

Side standing - squats and punch (6 times)

Carriage leg press

Standing hip flexor/ hamstring stretch / split stretch