LARA HUDSON PILATES STAMINA MAT WORKOUT · and employees, the producers of the manual or any...

W W W . L A R A H U D S O N P I L A T E S . C O MH U D S O N H E A L T H M E D I A · 2 0 1 6

LARA HUDSON PILATES

STAMINA MAT WORKOUT

AUTHORLARA HUDSON

DESIGN DIRECTORDARREN PRESS

APPARELLululemon - www.lululemon.com

PHOTOGRAPHYKatrina Wittcamp - http://www.katrinawittkamp.com/

Manufactured and published in the United States of America

HUDSON HEALTH MEDIA trademarks, service marks and certification marks may not be used in connection with any product or service that is not affiliated with HUDSON HEALTH MEDIA or in any manner that is likely to cause confusion among customers, or in any manner that disparages or discredits HUDSON HEALTH MEDIA.

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any other means including electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of HUDSON HEALTH MEDIA.

This manual is for informational purposes only and may not be construed as medical advice or evidence of certification.

©2016 HUDSON HEALTH MEDIA

LARA HUDSON PILATESSTAMINA MAT WORKOUT

H U D S O N H E A L T H M E D I A@ 2 0 1 6

This manual is provided to purchasers with the express knowledge and understanding that the contents herein is to be utilized as a comprehensive reference guide only, and does not in any way claim to “certify” the purchaser, nor does it license the purchaser to claim he/she has been certified in the Mercury Mat Methodology by Lara Hudson or HUDSON HEALTH MEDIA.

This manual is provided to purchasers with the express knowledge and understanding that HUDSON HEALTH MEDIA, its authors, directors, agents and employees, the producers of the manual or any approved person working on behalf of these companies will not be responsible or in any way liable for the results of any act done or omitted to be done on the basis of information contained in this manual, nor for any errors or omissions in the said information. The Company and Agents expressly disclaim all and any liability for any loss or damage which may be suffered by any person or corporate entity which may make use of this manual or any person arising our of or as a result of or in connection with any act done or omitted to be done by the person using the manual in reliance, whether whole or partial, upon the whole or any part of the contents of this manual whether that loss/damage is caused by any fault or negligence on the part of the Company and Agents, or otherwise howsoever.

DISCLAIMER



LARA HUDSON PILATES · STAMINA 5LARA HUDSON PILATES · STAMINA 5LARA HUDSON PILATES · STAMINA LARA HUDSON PILATES · STAMINA

STAMINA I · WARM UP II · FRONT & SIDE III · HORSE STANCE IV · FREEFALL V · HEART & HEAT VI · COOL DOWN

LARA HUDSON PILATESINNOVATIVE BODY-WEIGHT EXERCISES TO AMPLIFY YOUR MAT WORKOUT

LARA HUDSON PILATES · STAMINA LARA HUDSON PILATES · STAMINA

EXERCISE PAGE

I · WARM UPShoulder Stretch Breathing

Right-Left-Back-FrontBend & StretchFlat Back Arms

Pike to PlankPush Up

II · FRONT & SIDEDouble Chest Curl

Arrow Pumps Center & SideScissor

Scissor · Hands Behind HeadForearm Front Plank

Front Plank Low TwistSide Plank Switch

Double Chest Curl TwistTabletop Criss Cross

Can Can Leg KickSerratus Push Up

Serratus Push Up Leg LiftSide Plank Mermaid

III · HORSE STANCEHorse Stance Squat

Horse Stance Cat/CowSide Angle Arm Circles

Horse Stance Squat: Round Two Horse Stance Halo

Triangle Arm CirclesForward Bend Straddle

11 1213 141516

2122 23 2425 26 2728 29 3031 32 33

3738 3940 414243

EXERCISE SUMMARYSTAMINA


EXERCISE PAGE

IV · FREEFALLDown Dog Push Up

Plank to ProneBack Extension Arms

Prone to PlankDown Dog Push Up Single Leg

Tabletop AbsReverse Tabletop

Reverse Tabletop Knee PullTeaser Abs

Reverse PlankReverse Plank Leg Kick

V · HEART & HEATCat Back Lunge

Hamstring StretchHigh Lunge

Single Leg Push UpREPEAT

VI · COOL DOWNSupine Side Stretch

Figure 4Spine Twist

Rest

STRENGTH · WORKOUT SUMMARY

47 48 49 50 515253 545556 57

61626364

69707172

74

LARA HUDSON PILATES · STAMINA LARA HUDSON PILATES · STAMINA

EXERCISE SUMMARYSTAMINA


I · WARM UP SHOULDER STRETCH BREATHING - 4 PALMS IN, 4 PALMS OUT

RIGHT LEFT, BACK FRONT / BEND & STRETCH - 4 SETS

FLAT BACK ARMS - 2 SETS OF 8 (REVERSE ORDER)

PIKE TO PLANK - 8

PUSH UP - 8

STAMINALARA HUDSON PILATES

LARA HUDSON PILATES · STAMINA 11LARA HUDSON PILATES · STAMINA 11

REPS4 BREATH CYCLES PALMS IN4 BREATH CYCLES PALMS OUT

MUSCLESOPENING OF THE SHOULDER GIRDLE AND DIAPHRAGM

STARTING POSITIONStanding, anatomical position, arms long in front of hips with fingers interlaced, palms facing upward

MOVEMENT DESCRIPTIONInhale and lift the arms slowly overhead, stretching the shoulders and creating as much space as possible between the ribs and pelvis; exhale and lower the arms slowly back down; after 4 reps, flip the palms so they face the floor and begin again

CUESBreathe slowly and deeply in 3 dimensions; focus on putting the breath into the back to build length along spine Keep the shoulder blades falling down the back, keep the front of the ribs pulled in, and aim to get the arms behind the ear line a little more each rep Wiggle a little! Get in touch with where your body is at this moment; build body awareness

NOTES

SHOULDER STRETCH BREATHINGWARM UP


REPS4 REPS FULL PHRASE, COMBINED W/ BEND & STRETCH ON NEXT PAGE

MUSCLESWARMING UP OF THE SPINE

STARTING POSITIONStanding, anatomical position, arms long with fingers interlaced, arms stretched overhead

MOVEMENT DESCRIPTIONInhale and rotate the spine to the right; exhale and return center; inhale and rotate left, exhale return center; inhale and extend arms and spine up and back, exhale roll down into a forward bend

CUESRotate, extend and flex the spine from the top of the head down, moving vertebra by vertebra sequentially Make every moment important, optimizing each movement and breathing fluidly Keep the deep lower abdominals pulled in throughout to support the low back, focusing the work in the thoracic spine

MODIFICATIONIn forward bend, place hands on shins for support if the lower back feels uncomfortable

NOTES

WARM UPRIGHT LEFT, BACK FRONT

LARA HUDSON PILATES · STAMINA 12 LARA HUDSON PILATES · STAMINA 13LARA HUDSON PILATES · STAMINA 12 LARA HUDSON PILATES · STAMINA 13

REPS4 REPS FULL PHRASE, COMBINED W/ RIGHT-LEFT-BACK-FRONT ON PRIOR PAGE

MUSCLESWARMING UP OF THE SPINE AND LEGS

STARTING POSITIONForward bend, fingertips on floor

MOVEMENT DESCRIPTIONInhale and bend the knees deeply as you curl the spine into a cat position; exhale and straighten the legs as you deepen the forward bend; repeat 4x, then interlace the fingers and roll up the spine, bringing the arms above the head

CUESLift high onto the toes as you squat, and round the back to facilitate a spinal stretch As you straighten the knees, draw the body toward the thighs deeper each rep Keep the deep lower abdominals pulled in throughout to support the low back

MODIFICATIONDo not lower down into a full squat of the knees are sensitive

NOTES

WARM UPBEND & STRETCH


REPS8 LOW TRAP TRICEP8 MID TRAP RHOMBOID8 UPPER TRAP DELTOIDREPEAT

MUSCLESPOSTERIOR SHOULDER GIRDLE, ABDOMINALS

STARTING POSITIONSquat position, feet hip’s width apart, torso pitched forward at a diagonal, hands resting on the top of the thighs

MOVEMENT DESCRIPTIONLOW TRAP TRICEP:Reach the arms long behind you, palms to the ceiling, and slowly pump the arms upward 8x, drawing the shoulder blades down and hugging the arms inMID TRAP RHOMBOID:Place the arms in a goal post position and pump the elbows toward the ceiling 8x, drawing the blades down and together to lift elbowsUPPER TRAP DELTOID:Reach the arms overhead, aligning the biceps with the ears and rotating the palms toward each other; pump the arms 8x to the ceiling, constantly drawing the shoulders down the back; place hands on thighs and stretch into Cat BackREPEAT entire series in reverse

CUESKeep the abdominals pulled in to protect low back in the forward hinge In all 3 variations, create a ‘plugging in’ action of the arm into the shoulder socket, then reach out from there The strength of the arm comes from the back, so connect to your wings and fly the arms from your shoulder blades!

NOTES

FLAT BACK ARMSWARM UP


REPS8

MUSCLESSHOULDER GIRDLE, ABDOMINALS, WARMING UP OF THE LARGE JOINT CAPSULES

STARTING POSITIONDownward Facing Dog

MOVEMENT DESCRIPTIONInhale, curl the tail and roll the spine forward into Plank position; exhale and pike the hips back into downward dog, pressing the heels down and stretching the chest toward the toes; repeat

CUESMove from the spine on the way forward, the levers of the shoulders and hips on the way back - linear, direct, clean movement

Initiate the breath from the deep abdominals, so that the movement intention is generated from the center out Lift the energy of the chest up off the wrists during plank, hug into the midline and clamp the blades around the ribs

NOTES

PIKE TO PLANKWARM UP


REPS8

MUSCLESSHOULDER GIRDLE, ABDOMINALS

STARTING POSITIONPlank position

MOVEMENT DESCRIPTIONInhale and bend the elbows, keeping them drawn into the ribs, and lower the entire torso toward the floor; exhale and press the torso back up into plank; repeat

CUESKeep the tailbone curled under so that you prevent any hip flexion; the body is one long plank, a solid unit

Roll the shoulders blades down as the elbows bend to keep the shoulders rotated externally - use your back! Lift the body into plank energetically; create central buoyancy and assist the arms with a forceful, energetic drawing in of the abdominals on the exhale

MODIFICATIONLower onto the knees and execute push up from there

NOTES

PUSH UPWARM UP


II · FRONT & SIDE DOUBLE CHEST CURL - 8

ARROW PUMPS CENTER & SIDE - 8 EACH SET

SCISSOR - 4 BREATHS STRETCH / 8 ALT LEGS, 2 SETS

FOREARM FRONT PLANK - 8 BREATHS

FRONT PLANK LOW TWIST - 4 ALT SIDES

SIDE PLANK SWITCH - 4 ALT RIGHT/LEFT

DOUBLE CHEST CURL TWIST - 4 ALT SIDES

TABLETOP CRISS CROSS - 8 ALT SIDES

CAN CAN LEG KICK - 8 EACH SIDE

SERRATUS PUSH UP - 8

SERRATUS PUSH UP W/ LEG LIFT - 4 ALT LEGS

SIDE PLANK MERMAID - 4 DOWN/UP EACH SIDE



REPS8

MUSCLESABDOMINALS

STARTING POSITIONLying on back, knees bent, feet flat on floor, legs hip distance apart; hands interlaced behind head

MOVEMENT DESCRIPTIONExhale and curl the chest forward until the shoulder blades hover just above the floor; inhale and hold this position, then exhale and deepen chest curl a little deeper, lifting the chest a little higher; inhale and roll all the way down

CUESDraw the muscle energy of the abs in and up; be careful not to distend the stomach wall

Make the upper body active, with the muscles of the arms toned and the shoulder blades contracted down

Breath smoothly and fluidly - no jerky curls!

NOTES

DOUBLE CHEST CURLFRONT & SIDE


REPS8 CTR · 8 RIGHT · 8 CTR · 8 LEFT · 8 CTR

MUSCLESABDOMINALS

STARTING POSITIONChest curl position, arms reaching forward thru the knees with the palms pressed together in an arrow grip

MOVEMENT DESCRIPTIONExhale forcefully as you pump the chest forward rhythmically 8x, reaching the arms thru the legs a little deeper each rep; rotate the upper body to the right and pump again 8x with the hands to the outside of the right thigh; repeat to center, then 8x to the left, then finally back to center for a final 8 reps



Keep the pelvis square and stable, especially on rotation sets

MODIFICATIONIf the neck is uncomfortable, place hands behind head throughout series

NOTES

ARROW PUMPS

FRONT & SIDE


REPS4 DEEP BREATHS TO STRETCH / 8 ALTERNATING SCISSORS (16 TOTAL)

MUSCLESABDOMINALS, LENGTHENING OF HAMSTRINGS

STARTING POSITIONLying on back, right leg long on the floor, left leg into chest with hands behind the left thigh

MOVEMENT DESCRIPTIONSTRETCH:Extend the left leg toward the ceiling and curl the upper body off the mat; hold this position and breathe 4x, deepening the abdominals each breath and reaching the hands higher up the leg to increase the stretchSCISSOR:Hover the right leg a few inches off the floor, then scissor the legs back and forth, exhaling forcefully and drawing each leg toward the nose with each rep

REPEAT series with the right leg up - 4 long breaths to stretch, then 8 alternating scissors with hands behind the head (see pg 10)


As you draw the legs into the body, open the elbows and ground the shoulders into the back - use the upper body to facilitate stretch

As the toes reach toward the nose, simultaneously reach the sits bones out and away from the hip socket to prevent any hiking of the pelvis

NOTES

SCISSORFRONT & SIDE


REPS4 DEEP BREATHS TO STRETCH / 8 ALTERNATING SCISSORS

MUSCLESABDOMINALS

STARTING POSITIONLying on back, left leg long on the floor, right leg into chest with hands behind the right thigh

MOVEMENT DESCRIPTIONSTRETCH:Extend the right leg toward the ceiling and curl the upper body off the mat; hold this position and breathe 4x, deepening the abdominals each breath and reaching the hands higher up the leg to increase the stretchSCISSOR:Hover the left leg a few inches off the floor, place the hands behind the head, then scissor the legs back and forth, exhaling forcefully and drawing each leg toward the nose with each rep


Be sure to imprint the lower back into the mat at all times; if the lower back arches up, decrease the range of leg scissor

As the toes reach toward the nose, simultaneously reach the sits bones out and away from the hip socket to prevent any hiking of the pelvis

NOTES

SCISSOR · HANDS BEHIND HEADFRONT & SIDE


REPS8 DEEP BREATHS


STARTING POSITIONFrom all fours position, place forearms on mat with the hands interlaced together, and extend the legs back into plank, legs together

MOVEMENT DESCRIPTIONTake 8 long breath cycles as you hold the plank position, forcefully drawing the abdominals in with each exhale

CUESWiden the upper back by pressing the back of the rib cage into the shoulder blades; reach the collarbones forward and the heels back

Gently curl the tailbone under and keep the frontal hips open; no flexion of the hip joint

Imagine, as you exhale, that you’re getting punch in the gut! Make your ab contraction aggressive!

MODIFICATIONKnees on floor

NOTES

FOREARM FRONT PLANKFRONT & SIDE


REPS4 ALTERNATING SIDES (8 TOTAL)

MUSCLESSHOULDER GIRDLE, OBLIQUES

STARTING POSITIONForearm plank

MOVEMENT DESCRIPTIONInhale and rotate the pelvis to the right, rolling onto the knife edges of the feet; exhale and drive back to center by deepening the abdominals; repeat on other side and continue alternating right to left 4x (8 total)

CUESWiden the upper back by pressing the back of the rib cage into the shoulder blades; reach the collarbones forward

Keep the hips low and the tailbone curled under to retain work in abdominals, not hip flexors or quads

Imagine, as you exhale and return center, that you have to drag your body back thru thick mud. Drive the unwinding with the obliques


NOTES

FRONT PLANK LOW TWISTFRONT & SIDE



MUSCLESUNILATERAL SHOULDER GIRDLE, OBLIQUES, GLUTEUS MEDIUS


MOVEMENT DESCRIPTIONInhale and rotate the pelvis to the right, rolling onto the knife edges of the feet while lifting the left arm up toward the ceiling; exhale and roll back into forearm plank; inhale and shift to the other side and continue this back and forth action 4x each side (8 total)

CUESDraw the supporting shoulder blade down toward the hip to create stability

Press the hips forward and pull the rib cage in to create one long line of the body, one unit of the torso

Control the tempo and pace of the movement; use the breath rhythm to create fluidity

MODIFICATIONKeep opposing hand on floor for support; stagger the feet for more stability

NOTES

FOREARM SIDE PLANK SWITCHFRONT & SIDE



MUSCLESABDOMINALS

STARTING POSITIONLying on back, knees bent, feet flat on floor, hands interlaced behind head

MOVEMENT DESCRIPTIONExhale, curl the chest forward and rotate to the right until the shoulder blades hover just above the floor; inhale and hold this position, then exhale and rotate the chest a little deeper; inhale and roll all the way down; repeat on other side



Keep the torso long and try not to side bend; rotate around an imaginary axis and keep the pelvis square and stable

NOTES

DOUBLE CHEST CURL TWISTFRONT & SIDE


REPS8 (4 ALTERNATING SIDES)

MUSCLESABDOMINALS

STARTING POSITIONLying on back, knees bent at a 90 degree angle with the legs together and hovering off floor in a tabletop position, hands interlaced behind head, upper body in chest curl position

MOVEMENT DESCRIPTIONExhale and rotate the chest to the right; inhale return to center, keeping the chest lifted; exhale and rotate to the left, inhale return center; alternate back & forth for 4 reps (8 total)


Make the body active, with the muscles of the arms toned, the shoulder blades contracted down and the inner thighs squeezing together

Keep the pelvis stable and initiate the rotation from the upper spine, not the low back or hips

VARIATIONLegs together and extended to the ceiling throughout

MODIFICATIONPull the knees closer to the chest (or place feet on mat, knees bent) if low back is uncomfortable

NOTES

TABLETOP CRISS CROSSFRONT & SIDE


REPS8 EACH SIDE (NO ALTERNATING)

MUSCLESABDOMINALS

STARTING POSITIONLying on back, knees bent at a 90 degree angle with the legs together and hovering off floor in a tabletop position, hands interlaced behind head, upper body in chest curl position

MOVEMENT DESCRIPTIONTilt the knees over to the right so that just the right hip is on the floor; from here, inhale and extend the legs out at a diagonal, exhale and deepen the abdominals to draw the knees back into tabletop; repeat for 8 reps, then tilt the knees and hips over to the left and repeat 8x

CUESAs the legs extend and bend at a diagonal, keep the upper body square and stable

Make the body active, with the muscles of the arms toned, the shoulder blades contracted down and the inner thighs squeezing together

Anchor the pelvis firmly and reach the legs out energetically - no pitching or wobbling

MODIFICATIONExtand the legs at a higher angle to protect low back

NOTES

CAN CAN LEG KICKFRONT & SIDE


REPS8


STARTING POSITIONForearm Plank

MOVEMENT DESCRIPTIONInhale and slowly drop the chest toward the floor, allowing the shoulders to wing; exhale and press the back of the rib cage up into the shoulder blades, widening the back and bracing the blades and rib cage together; repeat 8x

CUESDissociate the chest plate from the hips; when you drop the chest, be sure not to sag the hips as well

Visualize the shoulder blades spreading like wings on your back as you press the chest away from the floor

Lengthen the back of the throat and look beyond your fingertips, keeping the neck in line with the spine


NOTES

SERRATUS PUSH UPFRONT & SIDE


REPS4 ALTERNATING LEGS (8 TOTAL)

MUSCLESSHOULDER GIRDLE, ABDOMINALS, HIP EXTENSORS

STARTING POSITIONForearm Plank

MOVEMENT DESCRIPTIONInhale and slowly drop the chest toward the floor, allowing the shoulders to wing; exhale and press the back of the rib cage up into the shoulder blades as you lift one leg off the floor; bring the foot and the chest back down, then repeat with the other leg; repeat this action 4x, alternating legs

CUESDissociate the chest plate from the hips; when you drop the chest, be sure not to sag the hips as well

Visualize the shoulder blades spreading like wings on your back as you press the chest away from the floor

Minimize any hip flexion when the leg lifts; curl the tailbone under, squeeze the glutes and create opposition

NOTES

SERRATUS PUSH UP · LEG LIFTFRONT & SIDE


REPS4 DOWN/UP EACH SIDE

MUSCLESUNILATERAL SHOULDER GIRDLE, OBLIQUES, GLUTEUS MEDIUS


MOVEMENT DESCRIPTIONFrom forearm plank, rotate the pelvis to the right, roll onto the knife edges of the feet and lift the left arm up toward the ceiling; exhale, lower the right hip to the mat as you lower the left arm down to the side; inhale and side bend up and over as high as possible, reaching the left arm up and overhead; lower down slowly and repeat 4x, then move through forearm plank to change sides

CUESDraw the supporting shoulder blade down toward the hip to create stability; press the supporting hand into the floor to create lift

Press the hips forward and pull the rib cage in to create one long line of the body, one unit of the torso

Use the breath to create lift and control

MODIFICATIONFeet staggered, or bottom knee on floor with top leg extended, foot on floor

NOTES

SIDE PLANK MERMAIDFRONT & SIDE


III · HORSE STANCE

HORSE STANCE SQUAT - 8 / 8 UP PUMP, DOWN PUMP

HORSE STANCE CAT/COW - 8

SIDE ANGLE ARM CIRCLES - 4 EACH DIRECTION

HORSE STANCE SQUAT: ROUND TWO -

8 / 8 UP PUMP, DOWN PUMP

HORSE STANCE HALO - 4 ALT DIRECTIONS

TRIANGLE ARM CIRCLES - 4 EACH DIRECTION

FORWARD BEND STRADDLE - 8 BREATHS



REPS8 FULL SQUATS · 8 UP PUMPS · 8 DOWN PUMPS

MUSCLESQUADRICEPS, GLUTEALS, INNER THIGHS

STARTING POSITIONStanding, straddle position, hips externally rotated with toes facing toward corners of mat; hands behind head, elbows wide

MOVEMENT DESCRIPTIONFULL SQUAT: Exhale and bend the knees deeply and slowly; inhale and return the standing slowly; repeat 8 repsUP PUMP: Lower into deep squat position and from here, pump the legs 8x in an upward motion just a few inches, like a buoy bobbing in waterDOWN PUMP: Pump the legs 8x in a down motion just a few inches, like a piston driving toward the ground

CUESKeep the knees pressing back during squat, aligning the knees over the second toes

Keep the tailbone curled under to lengthen the low back, and encourage the glutes and hamstrings to contribute to the leg extension

Keep the chest open and energetically draw the elbows out and back to engage the upper body

NOTES

HORSE STANCE · SQUATHORSE STANCE


REPS8

MUSCLESQUADRICEPS, GLUTEALS, INNER THIGHS, ABDOMINALS, SPINAL EXTENSORS

STARTING POSITIONHorse Stance Squat position

MOVEMENT DESCRIPTIONExhale and curl the spine forward deeply into Cat position; inhale and extend the spine up and back into Cow position; repeat 8x, maintaining a low squat

CUESKeep the tailbone curled under and the pelvis stable to assist in balance

Create as large of a circle with the spine in both directions - never down, always up and over

Pull the muscles of the legs up and closer to the bone, as if you’re pulling up stockings

NOTES

HORSE STANCE · CAT COWHORSE STANCE


REPS4 CIRCLES EACH DIRECTION, BOTH SIDES

MUSCLESLEGS, SHOULDER RANGE OF MOTION

STARTING POSITIONSide Angle Pose (from top of Horse Stance, turn the right toes to front of mat, bend right knee deeply and place right hand on the floor just inside the right foot; extend left arm to ceiling

MOVEMENT DESCRIPTIONExhale, reach the left arm over head and circle down toward the floor, rotating the chest down; inhale and circle the arm to the hip and back to the ceiling, opening the chest; repeat 4x then reverse direction 4x; transition to other side and repeat

CUESFollow the circling hand with the eyes, which will help to mobilize the spine and shoulder blade

Press the right knee back with the right arm to open and align front hip

Ground the outer edge of the back foot and reach long thru the back leg to create stability

MODIFICATIONPlace the right forearm on right thigh if full side angle feels uncomfortable

NOTES

SIDE ANGLE ARM CIRCLESHORSE STANCE


REPS8 FULL SQUATS / 8 UP PUMPS / 8 DOWN PUMPS

MUSCLESQUADRICEPS, GLUTEALS, INNER THIGHS

STARTING POSITIONStanding, straddle position, hips externally rotated with toes facing forward corners of mat; elbows bent and hands clasped in bear mudra

MOVEMENT DESCRIPTIONFULL SQUAT: Exhale and bend the knees deeply and slowly; inhale and return the standing slowly; repeat 8 repsUP PUMP: Lower into deep squat position and from here, pump the legs 8x in an upward motion just a few inches, like a buoy bobbing in waterDOWN PUMP: Pump the legs 8x in a down motion just a few inches, like a piston driving toward the ground

CUESKeep the knees pressing back during squat, aligning the knees over the second toes

Keep the tailbone curled under to lengthen the low back, and to encourage the glutes and hamstrings to contribute to the leg extension

Keep the chest open and energetically draw the elbows out and back to engage the upper body

NOTES

HORSE STANCE · SQUAT · IIHORSE STANCE


REPS4 ALTERNATING REVOLUTIONS (8 TOTAL)

MUSCLESLEGS, GLUTEALS, ABDOMINALS, SPINE

STARTING POSITIONHorse Stance Squat position, hands interlaced behind head

MOVEMENT DESCRIPTIONInhale and side bend the spine to the right; exhale and round the spine forward into a Cat back, to the left and back to center, extending the spine on an inhale at the top; reverse direction and alternate back and forth 4x (8 total)

CUESKeep the tailbone curled under and the squat deep; create a strong stable base for the spine

Keep the elbows wide and the upper back fully active and engaged

Side bend, curl and arch from the upper spine, creating length with each rep

MODIFICATIONPlace the hands on hips for more support during halo movement

NOTES

HORSE STANCE HALOHORSE STANCE


REPS4 CIRCLES EACH DIRECTION, BOTH SIDES

MUSCLESLEGS, SHOULDER RANGE OF MOTION

STARTING POSITIONTriangle Pose (from Horse Stance, extend the legs, turn the right toes to front of mat and place right hand on the floor just inside the right foot; extend left arm to ceiling

MOVEMENT DESCRIPTIONExhale, reach the left arm over head and circle down toward the floor, rotating the chest down and bending the front knee into side angle pose; inhale and circle the arm to the hip and back to the ceiling as you straighten the front leg back into triangle; repeat 4x then reverse direction 4x; transition to other side and repeat

CUESFollow the circling hand with the eyes, which will help to mobilize the spine and shoulder blade

Draw the front thigh into the hip socket as you extend the front leg into triangle pose

Make the movement fluid and full - open it up!

MODIFICATIONIn Triangle pose, place the hand on the shin if unable to reach hands to floor

NOTES

TRIANGLE ARM CIRCLESHORSE STANCE


REPS8 BREATHS

MUSCLESOPENING OF THE HAMSTRINGS AND LUMBAR

STARTING POSITIONStanding, straddle position, thighs in parallel with toes facing forward; arms at sides

MOVEMENT DESCRIPTIONInhale and reach the arms out to the sides and over the head; exhale and fold into a forward bend, placing the palms on the mat underneath the legs; breathe deeply here for 8 breaths, then soften the knees and slowly roll back up to standing

CUESUse the breath to lengthen the back of the legs, reaching the crown of the head toward the floor with every exhale

Reach the sits bones toward the ceiling and ground the outer edges of the feet on the floor, creating opposition

Relax the neck and lengthen breath cycle, calming the nervous system

MODIFICATIONHands on outside of shins if hamstrings are too tight to reach floor

NOTES

FORWARD BEND STRADDLEHORSE STANCE


IV · FREEFALL DOWN DOG PUSH UP - 8

PLANK TO PRONE - 8 COUNTS

BACK EXTENSION ARMS - 2 SETS OF 8

PRONE TO PLANK - 8 COUNTS

DOWN DOG PUSH UP - SGL LEG - 8 (4 EACH LEG)

TABLETOP ABS - 4 BREATHS / 4 DOWN / UP

REVERSE TABLETOP - 4 UP DOWN / 8 PUMP

REVERSE TABLETOP KNEE PULL - 4 EACH LEG / 8 PUMP

TEASER ABS - 4 BREATHS / 4 DOWN / UP

REVERSE PLANK - 8 / 8 PUMP

REVERSE PLANK LEG KICK - 4 EACH LEG



REPS8

MUSCLESSHOULDERS, UPPER BACK

STARTING POSITIONDownward Facing Dog

MOVEMENT DESCRIPTIONInhale and bend the elbows out to the sides, slowly lowering the crown of the head toward the thumbs; exhale and extend the arms back up into Down Dog

CUESKeep the eyes on the toes and keep the hips high; prevent the body from rolling into a plank Keep the upper back wide and the shoulders down, so the low traps/lats/triceps are assisting the movement Don’t be heavy on the arms - use the forceful power of the abdominals to keep you light and energetic

MODIFICATIONShorten the range of motion, bending the elbows only slightly during push up

NOTES

DOWN DOG PUSH UPFREEFALL


REPS8 COUNTS


STARTING POSITIONFrom Down Dog, roll forward into Plank

MOVEMENT DESCRIPTIONSlowly bend the elbows in toward the rib cage and lower the torso toward the floor for 8 counts, gently placing the body on the mat into prone position

CUESKeep the navel drawn in and the tailbone under - no sagging!

Keep the elbows tucked into the ribs and reach the collarbones forward - open the chest, engage the back

Create one long unit of strength from head to toe, and touch the chest to the floor first

MODIFICATIONKnees on the mat

NOTES

PLANK TO PRONEFREEFALL


REPS8 LOW TRAP TRICEP / 8 MID TRAP RHOMBOID8 UPPER TRAP DELTOID / REPEAT

MUSCLESPOSTERIOR SHOULDER GIRDLE, SPINAL & HIP EXTENSORS

STARTING POSITIONProne, legs bent at 90° with the knees slightly apart and the heels together; arms long at sides with palms facing up; chest in extension, neck long, eyes on floor beyond mat

MOVEMENT DESCRIPTIONLOW TRAP TRICEP:Lift the arms up behind you, palms to the ceiling, and lift the knees off the mat; pump the arms and legs upward 8x, drawing the shoulder blades down and hugging the arms inMID TRAP RHOMBOID:Place the arms in a goal post position and keep the knees bent, but separate the heels and bring the legs to parallel; pump the elbows and legs toward the ceiling 8x, drawing the blades down and together to lift elbowsUPPER TRAP DELTOID:Reach the arms overhead, aligning the biceps with the ears and rotating the palms toward each other; extend the legs fully, and from here pump the arms and legs 8x to the ceiling, constantly drawing the shoulders down the back; lower the body down and rest

REPEAT entire series, but reverse order of the variations

CUESKeep the abdominals pulled in to protect low back Move the legs from the gluteal fold, the origin of the hamstrings, while keeping the pubic bone pressing down The strength of the arm comes from the back, so connect to your wings and fly the arms from your shoulder blades!

BACK EXTENSION ARMSFREEFALL


REPS8 COUNTS


STARTING POSITIONProne, toes curled under, hands on mat just below the shoulders, elbows pulled in

MOVEMENT DESCRIPTIONSlowly press through the arms and extend all the way up to the top of a Plank position for 8 counts

CUESKeep the navel drawn in and the tailbone under - no sagging!

Keep the elbows tucked into the ribs and reach the collarbones forward - open the chest, engage the back

Create one long unit of strength from head to toe

MODIFICATIONKnees on floor as you push up to Plank

NOTES

PRONE TO PLANKFREEFALL


REPS8

MUSCLESUPPER BACK, SHOULDERS

STARTING POSITIONDownward Facing Dog, right leg extended up and back

MOVEMENT DESCRIPTIONInhale and bend the elbows out to the sides, slowly lowering the crown of the head toward the floor; exhale and extend the arms back up into Down Dog; repeat 4x, then change legs and repeat another 4x

CUESUse the reach of the back leg to assist in lifting the body off the arms, create opposition Keep the upper back wide and the shoulders down, so the low traps/lats/triceps are assisting the movement Don’t be heavy on the arms - use the forceful power of the abdominals to keep you light and energetic

MODIFICATIONShorten the range of motion, bending the elbows only slightly during push up; omit the leg extension and keep both feet on mat in traditional Down Dog

NOTES

DOWN DOG PUSH UP · SINGLE LEGFREEFALL


REPS4 BREATH HOLD / 4 ROLLING BACK & UP

MUSCLESABDOMINALS

STARTING POSITIONSeated, knees bent and legs together, hands underneath back of thighs, tall spine

MOVEMENT DESCRIPTION4 BREATH HOLD:Curl the tailbone under and bring the legs off the mat into tabletop, shins parallel to floor; from here, release the arms along the side of the legs and hold for 4 long breath cyclesROLLING BACK & UP:Exhale and roll the upper body all the way down to the mat, reaching the arms overhead; inhale pause, then exhale and roll all the way back into tabletop; repeat 4x

CUESKeep the pelvis in a posterior tilt at all times, drawing the abdominal wall away from the thighs Keep the shoulders down and the arms active As you roll, down, be sure to articulate bone by bone; minimize work in the hip flexors and lumbar

MODIFICATIONKeep the hands behind the thighs for support if the low back is uncomfortable

NOTES

TABLETOP ABSFREEFALL


REPS4 UP & DOWN / 8 HIP LIFTS

MUSCLESHIP & SHOULDER EXTENSORS

STARTING POSITIONSeated, knees bent with feet on mat, hip distance apart; arms behind you with the hands on the floor, fingertips facing the hips

MOVEMENT DESCRIPTIONUP & DOWN:Inhale and curl the hips off the mat into a reverse tabletop position; exhale and lower back downHIP LIFT:Inhale and lower the hips a few inches, then exhale and curl the hips up and under a little deeper for 8 pumps

CUESOpen the shoulders and hips completely, pressing energetically away from the floor; keep the knees in line with the hip sockets Use the abdominals to create a strong table of support as you lift and lower the hips Keep the eyes forward; support the neck

MODIFICATIONFlip the fingertips away from the hips to make the wrists more comfortable

NOTES

REVERSE TABLETOP FREEFALL


REPS4 KNEE LIFTS EACH LEG / 8 PUMP


STARTING POSITIONReverse Tabletop

MOVEMENT DESCRIPTIONExhale and lift the right knee up and in toward the chest without dropping or rotating the pelvis; inhale and tap the right foot back down; repeat the toe tap 4x, then hold the right leg in tabletop and pump the supporting hip toward the ceiling 8x; repeat series with the left leg

CUESOpen the shoulders and hips completely, pressing energetically away from the floor Use the abdominals to create a strong table of support as you lift and lower the legs Keep the supporting leg in line with the hip socket; do not allow the leg to wander laterally


NOTES

REVERSE TABLETOP · KNEE PULLFREEFALL


REPS4 BREATH HOLD / 4 ROLLING BACK & UP

MUSCLESABDOMINALS

STARTING POSITIONSeated, knees bent and leg together, hands underneath back of thighs, tall spine

MOVEMENT DESCRIPTION4 BREATH HOLD:Curl the tailbone under and bring the legs off the mat, extending them fully toward the ceiling into a full V, or Teaser, position; from here, release the arms and reach them up toward the toes, holding for 4 breath cyclesROLLING BACK & UP:Exhale and roll the entire length of the body down to the mat, with the longs long and the arms extending overhead; inhale pause, then exhale and roll all the way back up to Teaser position; repeat 4x

CUESKeep the pelvis in a posterior tilt at all times, drawing the abdominal wall away from the thighs Keep the shoulders down and the arms active As you roll down, articulate the spine bone by bone and press the lower back into the mat; the heels and head should gently touch down at the same time

MODIFICATIONKeep the hands behind the thighs for support if the low back is uncomfortable; keep the knees soft if the hip flexors and quads are overworking

NOTES

TEASER ABSFREEFALL


REPS4 UP & DOWN / 8 PUMP


STARTING POSITIONSeated, knees legs long and together on mat; arms behind you with the hands on the floor, fingertips facing the hips

MOVEMENT DESCRIPTIONUP & DOWN:Inhale and curl the hips off the mat into a reverse plank position; exhale and slowly place the hips back down with controlHIP PUMP:Inhale and lower the hips a few inches, then exhale and curl the hips up and under a little deeper for 8 pumps

CUESOpen the shoulders and hips completely, pressing energetically away from the floor Use the abdominals to create a strong table of support as you lift and lower the hips Keep the eyes forward and the back of the neck long


NOTES

REVERSE PLANK FREEFALL


REPS4 LEG KICKS EACH LEG


STARTING POSITIONReverse Plank

MOVEMENT DESCRIPTIONExhale and kick the right leg up and without dropping or rotating the pelvis; inhale and place the leg back down; repeat 4x, then repeat with the left leg 4x

CUESOpen the shoulders and hips completely, pressing energetically away from the floor Use the abdominals to create a strong table of support as you lift and lower the legs Keep the eyes forward and the back of the neck long

MODIFICATIONFlip the fingertips to face away from the hips; if the back of the knee is uncomfortable during leg kicks, bend the supporting knee

NOTES

REVERSE PLANK · LEG KICKFREEFALL


V · HEART & HEAT CAT BACK LUNGE - 8 ALT LEGS (16 TOTAL)

HAMSTRING STRETCH - 4

HIGH LUNGE - 4 BREATHS

SINGLE LEG PUSH UP - 8

REPEAT OTHER LEG



REPS8 ALTERNATING LUNGES (16 TOTAL)

MUSCLESHIP EXTENSORS & FLEXORS, ABDOMINALS

STARTING POSITIONAt front of mat, roll down and place fingertips on either side of the feet, knees bent, spine in a Cat Back position, feet flat and hip distance apart

MOVEMENT DESCRIPTIONInhale and the step the right foot back into a high lunge position; exhale and lightly step the right foot back to the front of the mat; repeat with the left leg, then alternate legs for 16 reps

CUESKeep the abdominals pulled up and keep the pelvis in a tucked position

Step each foot back as far as possible, both to facilitate a hip flexor stretch and to increase the challenge of the return Manifest a lightness in the movement, a continuous drawing up of muscle energy, so that the steps feel light and easy

NOTES

CAT BACK LUNGEHEART & HEAT


REPS4 SLOW BREATH CYCLES

MUSCLESHAMSTRING OPENER

STARTING POSITIONHigh Lunge, fingertips on floor on either side of front foot

MOVEMENT DESCRIPTIONInhale and straighten the front leg slowly, breathing deeply and stretching the hamstring; exhale and bend the front knee back into high lunge position; repeat

CUESVisualize drawing the thigh bone of the front leg into its hip socket, which will help to keep pelvis aligned and balanced

Keep the shoulders drawing down and the back of the neck long Spin the inner thighs together and keep the femur bones in parallel (more toward internal rotation)

NOTES

HAMSTRING STRETCHHEART & HEAT


REPS4 SLOW BREATH CYCLES

MUSCLESLEGS, ABDOMINALS

STARTING POSITIONHigh lunge, fingertips on either side of front foot

MOVEMENT DESCRIPTIONBring the torso upright, reaching the arms to the ceiling; breathe deeply for 4 cycles as you extend the spine and refine the posture a little more each breath; then bring the fingers down again on either side of the front foot

CUESVisualize drawing the thigh bone of the front leg into its hip socket, which will help to keep pelvis aligned and balanced

Keep the shoulders drawing down and the back of the neck long Spin the inner thighs together and keep the femur bones in parallel (more toward internal rotation)

MODIFICATIONBring back knee down to the floor

NOTES

HIGH LUNGEHEART & HEAT


REPS8

MUSCLESSHOULDER GIRDLE, ABDOMINALS, HIP EXTENSORS

STARTING POSITIONLunge, hands on either side of front foot

MOVEMENT DESCRIPTIONSwing the right foot back and transition into plank position with the right leg hovering above the floor; from here, push up 8x, keeping the elbows pulling into the rib cage; at the end of the set, transition to down dog, then walk the feet to the front of the mat

REPEAT: CAT BACK LUNGE, HAMSTRING STRETCH, HIGH LUNGE AND SINGLE LEG PUSH UP ON OTHER SIDE - LEFT FOOT IN FRONT

CUESContract the glutes and keep the hips slightly curled; reach the lifted leg out and up

Pull the shoulders down and together as you lower the body into push up; use the back musculature, not just the chest

Use the energy of the abdominals to help thrust the weight of the body up and off the arms during push up

MODIFICATIONBring both knees down to the floor and perform push up from there

NOTES

SINGLE LEG PUSH UPHEART & HEAT


VI · COOL DOWN SUPINE SIDE STRETCH - 4 BREATHS

FIGURE 4 - 4 BREATHS / 4 BREATHS OUTER LEG EXTENSION

SPINE TWIST - 8 BREATHS EACH SIDE

REST

STAMINAMERCURY MAT

SUPINE SIDE STRETCH


REPS4 BREATHS EACH SIDE

MUSCLESOPENING OF THE HIPS, SPINE AND SHOULDERS

STARTING POSITIONLying on back, legs long, arms long and reaching above the head in an ‘X’ position

MOVEMENT DESCRIPTIONCross the left ankle over the right, and grab the left wrist with the right hand; side bend the spine to the right and breathe deeply; stretch the side body by gently pulling the left arm overhead and reaching thru the left toes; release, then repeat on the other side

CUESVisualize pooling the inhale into the open lung, then stretch that side further on the exhale Relax the neck and put all your intention into working out from the center Curl the tailbone under to stretch the fibers of the low back

NOTES

SUPINE SIDE STRETCHCOOL DOWN


REPS4 BREATHS EACH SIDE / 4 LEG EXTENSIONS

MUSCLESOPENING OF THE LATERAL HIP & HAMSTRING

STARTING POSITIONLying on back, knees bent, feet flat on floor hip distance apart; arms long at sides

MOVEMENT DESCRIPTION4 BREATH HOLD:Place the left ankle over the right knee and bring the knees toward the chest, interlacing the hands around the right thigh; slowly draw the thighs toward the chest until you feel a stretch on the outside of the left hip; hold here for 4 long breath cycles4 LEG EXTENSIONS:Inhale and extend the right leg up to the ceiling, exhale and slowly bend it back in; repeat 4x, then repeat entire phrase on the other side

CUESKeep the tailbone anchored as you pull the knees in Use the elbow and press against the thigh to deepen the stretch of the open hip Relax the shoulders and neck; slow down the breath to calm the nervous system

NOTES

FIGURE 4COOL DOWN


REPS8 BREATHS EACH SIDE

MUSCLESSPINAL OPENER

STARTING POSITIONFigure 4 Stretch

MOVEMENT DESCRIPTIONFrom Figure 4, cross the left leg all the way over the right so the knees are closed, then gently guide the legs over to the right into a spine twist; bring the arms into a goal post position and turn the head to the left to complete the twist; breathe here for 8 breath cycles

REPEAT: FIGURE 4 AND SPINE TWIST ON OTHER SIDE

CUESAllow the left shoulder to grow heavy, giving opposition to the twist and providing an anchor

Visualize the bones and muscle melting into the floor; feel how much the body has changed from when the workout began

To increase the stretch, use the right hand to press the thighs a little further toward the floor

NOTES

SPINE TWISTCOOL DOWN


REPS2 MINUTES

MUSCLESRELEASE AND RELAXATION

STARTING POSITIONSupine

MOVEMENT DESCRIPTIONWith chest open, arms long at sides, palms up, eyes closed, and legs either fully extended or placed in butterfly position, breathe deeply for 2 minutes

CUESKeep the mind clear of thought, just breathe

Scan the body and release any extraneous tension

Enjoy the full release of muscles and rest!

NOTES

REST SUPINECOOL DOWN

WORKOUT SUMMARY


STAMINA I · WARM UP II · FRONT & SIDE III · HORSE STANCE IV · FREEFALL V · HEART & HEAT VI · COOL DOWN

LARA HUDSON PILATESINNOVATIVE BODY-WEIGHT EXERCISES TO AMPLIFY YOUR MAT WORKOUT

LARA HUDSON PILATES · STAMINA 74 LARA HUDSON PILATES · STAMINA 75LARA HUDSON PILATES · STAMINA 74 LARA HUDSON PILATES · STAMINA 75LARA HUDSON PILATES · STAMINA LARA HUDSON PILATES · STAMINA LARA HUDSON PILATES · STAMINA LARA HUDSON PILATES · STAMINA

I · WARM UP SHOULDER STRETCH BREATHING - 4 PALMS IN, 4 PALMS OUT

RIGHT LEFT, BACK FRONT / BEND & STRETCH - 4 SETS

FLAT BACK ARMS - 2 SETS OF 8

PIKE TO PLANK - 8

PUSH UP - 8



II · FRONT & SIDE DOUBLE CHEST CURL - 8

ARROW PUMPS CENTER & SIDE - 8 EACH SET

SCISSOR - 4 BREATHS STRETCH / 8 ALT LEGS, 2 SETS

FOREARM FRONT PLANK - 8 BREATHS

FRONT PLANK LOW TWIST - 4 ALT SIDES

SIDE PLANK SWITCH - 4 ALT RIGHT/LEFT

DOUBLE CHEST CURL TWIST - 4 ALT SIDES

TABLETOP CRISS CROSS - 8 ALT SIDES (16 TOTAL)

CAN CAN LEG KICK - 8 EACH SIDE

SERRATUS PUSH UP - 8

SERRATUS PUSH UP W/ LEG LIFT - 4 ALT LEGS

SIDE PLANK MERMAID - 4 DOWN/UP EACH SIDE



III · HORSE STANCE

HORSE STANCE SQUAT - 8 / 8 UP PUMP, DOWN PUMP

HORSE STANCE CAT/COW - 8

SIDE ANGLE ARM CIRCLES - 4 EACH DIRECTION

HORSE STANCE SQUAT: ROUND TWO -

8 / 8 UP PUMP, DOWN PUMP

HORSE STANCE HALO - 4 ALT DIRECTIONS

TRIANGLE ARM CIRCLES - 4 EACH DIRECTION

FORWARD BEND STRADDLE - 8 BREATHS



IV · FREEFALL DOWN DOG PUSH UP - 8

PLANK TO PRONE - 8 COUNTS

BACK EXTENSION ARMS - 2 SETS OF 8

PRONE TO PLANK - 8 COUNTS

DOWN DOG PUSH UP - SGL LEG - 8 (4 EACH LEG)

TABLETOP ABS - 4 BREATHS / 4 DOWN UP

REVERSE TABLETOP - 4 UP DOWN / 8 PUMP

REVERSE TABLETOP KNEE PULL - 4 EACH LEG / 4 PUMP

TEASER ABS - 4 BREATHS / 4 DOWN / UP

REVERSE PLANK - 8 / 8 PUMP

REVERSE PLANK LEG KICK - 4 EACH LEG



V · HEART & HEAT CAT BACK LUNGE - 8 ALT LEGS (16 TOTAL)

HAMSTRING STRETCH - 4

HIGH LUNGE - 4 BREATHS

SINGLE LEG PUSH UP - 8

REPEAT OTHER LEG



VI · COOL DOWN SUPINE SIDE STRETCH - 4 BREATHS

FIGURE 4 - 4 BREATHS / 4 BREATHS OUTER LEG EXTENSION

SPINE TWIST - 8 BREATHS EACH SIDE

REST



w w w . l a r a h u d s o n p i l a t e s . c o m



LARA HUDSON PILATES STAMINA MAT WORKOUT · and employees, the producers of the manual or any...

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Transcript of LARA HUDSON PILATES STAMINA MAT WORKOUT · and employees, the producers of the manual or any...