LARA HUDSON PILATES STRENGTH MAT WORKOUT€¦ · LARA HUDSON PILATES STRENGTH MAT WORKOUT. HUDSON...

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

STRENGTH 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 PILATESSTRENGTH 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 · STRENGTH LARA HUDSON PILATES · STRENGTH

STRENGTH I · WARM UP II · CORE III · SHOULDERS IV · BACK & FRONT V · LEGS VI · COOL DOWN

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


I · WARM UPRussian Arm BreathingRussian Arm Roll Down

Cat · CowCat Back Hover

Squat · Side BendSquat · Twist

PlankPush Up

II · COREDojo Chest Curl

Dojo Leg KickArrow Roll Up

Arrow TwistShoulder Bridge

Dojo BridgeDojo Bridge Knee PullDojo Bridge Leg Kick

Arrow Chest CurlScissor Criss Cross · Half Time

Scissor Criss Cross · 2X

III · SHOULDERSA-Frame Plank · Push UpA-Frame Arms · Push Up

Side Plank SwitchSide Plank Arm Circles

A-Frame Snake

11 1213 141516 1718

23 24 25 2627 28 2930 313233

37 38 39 4041

EXERCISE PAGE

EXERCISE SUMMARYSTRENGTH

LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH








IV · BACK & FRONTHand Clasp Back Extension

DragonflyButterfly

Bow Pose BreathingReclining Leg Lift

Reclining Hip CirclesJackknife

CorkscrewTabletop Rock

Tabletop Oblique Rock

V · LEGSDojo Squat · Parallel

Heel Lift in SquatToe Squat Deep

Dojo Squat · Turn OutHeel Lift in Squat

Turn Out Toe Squat DeepMinotaur BowMinotaur Flow

VI · COOL DOWNForward Bend · Shoulder Stretch

Low Lunge Side BendLow Lunge Twist

Hamstring StretchDown Dog

Child’s Pose

STRENGTH · WORKOUT SUMMARY

45 46 47 48 49 505152 5354

5960616263646566

717273747576

78

EXERCISE PAGE



I · WARM UP RUSSIAN ARM BREATHING - 4 BREATHS

RUSSIAN ARM ROLL DOWN - 4 ROLL DOWNS

CAT · COW - 8

CAT BACK HOVER - 4 REPS, 4 BREATHS EACH

SQUAT · SIDE BEND - 4 ALT SIDES (8 TOTAL)

SQUAT · TWIST - 4 ALT SIDES (8 TOTAL)

PLANK - 8 BREATHS

PUSH UP - 8

LARA HUDSON PILATESSTRENGTH

LARA HUDSON PILATES · STRENGTH 11 LARA HUDSON PILATES · STRENGTH 11

REPS4 BREATHS

MUSCLESWARMING UP OF THE SHOULDERS & BREATH

STARTING POSITIONStanding, anatomical position, arms bent with hands clasping onto opposite elbow

MOVEMENT DESCRIPTIONInhale and lift the elbows to the ceiling, breathing deeply into the rib cage; exhale and draw the elbows back down; repeat 4x

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 and use the deep abdominals to support the pelvis Exaggerate the breathing to consciously heat the body and promote circulation

NOTES

RUSSIAN ARM BREATHINGWARM UP


REPS4

MUSCLESWARMING UP OF THE SHOULDERS & SPINE

STARTING POSITIONStanding, anatomical position, arms bent with hands clasping onto opposite elbow

MOVEMENT DESCRIPTIONInhale and lift the elbows to the ceiling, breathing deeply into the rib cage; exhale and roll down the spine into a forward bend; inhale and roll back up to standing as the elbows reach toward the ceiling, exhale and lower elbows back down to beginning position; repeat 4x

CUESBreathe slowly and deeply in 3 dimensions; focus on putting the breath into the back to build length along spine Keep the upper arms in line with the ears as you roll down and back up; avoid leading the roll down with the elbows Soften the knees at the bottom of the Roll Down if the lower back feels tight or tense

NOTES

RUSSIAN ARM ROLL DOWNWARM UP

LARA HUDSON PILATES · STRENGTH 12 LARA HUDSON PILATES · STRENGTH 13 LARA HUDSON PILATES · STRENGTH 12 LARA HUDSON PILATES · STRENGTH 13

REPS8 BREATH CYCLES

MUSCLESWARMING UP OF THE SPINE, SHOULDERS AND HIPS

STARTING POSITIONAll fours, spine and pelvis neutral, joints in vertical alignment

MOVEMENT DESCRIPTIONExhale and round the spine, dropping the head and tailbone toward the floor; inhale and extend the spine, reaching the crown of the head and tailbone toward the ceiling; continue this curling/arching action 8x

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 and use the deep abdominals to round the spine Pay attention to where the spine feels stuck; breathe into that space and focus on softening those areas of tightness

NOTES

CAT · COWWARM UP


REPS4 SETS - 4 BREATHS EACH

MUSCLESABDOMINALS, SHOULDER GIRDLE, QUADRICEPS

STARTING POSITIONCat Back

MOVEMENT DESCRIPTIONIn Cat Back, lift the knees off the floor and hold this ‘hover’ position for 4 long breath cycles; bring the knees slowly down and arch the back into Cow, then repeat hover for 3 more sets

CUESKeep the abdominals and gluteals strong to assist in the support of the knee Go deeper! With each breath, round more, draw the shoulders down more, curl the tail more, lift the knee caps up more!! Avoid bringing your body weight back over the feet; continually bring the weight forward over the hands to increase the intensity of the exercise

MODIFICATIONKeep knees on mat if knees feel uncomfortable; if wrists are sensitive, pack the fists and balance on the knuckles

NOTES

CAT BACK HOVERWARM UP


REPS8 - 4 ALTERNATING SIDES

MUSCLESWARMING UP OF THE LEGS & LATERAL FIBERS OF THE TORSO

STARTING POSITIONStanding, feet hip’s width apart, arms overhead

MOVEMENT DESCRIPTIONExhale and squat deeply thru the legs; inhale and extend the legs as you grab the left wrist with the right hand and side bend the spine deeply to the right; exhale squat down, keeping the arms reaching alongside the ears, then inhale and extend the legs, this time grabbing the right wrist with the left hand and side bending deeply to the left; continue this alternating action 4x each side (8 total)

CUESWhile squatting, keep the abdominals pulled in to protect the low back Keep the arms reaching right alongside the ears - aim for reaching them even behind the ears to increase the intensity in the upper back Never think ‘down,’ always think ‘up & over’ - try not to compress the contra-lateral side during side bend

NOTES

SQUAT · SIDE BENDWARM UP


REPS8 - 4 ALTERNATING DIRECTIONS

MUSCLESWARMING UP OF THE LEGS, SPINE & ABDOMINALS

STARTING POSITIONStanding, feet hip’s width apart, arms overhead

MOVEMENT DESCRIPTIONExhale and squat deeply thru the legs; inhale and extend the legs as you rotate the spine to the right, swinging the right arm down and back behind you; exhale squat down and reach the arms forward and alonside the ears again, then inhale, extend the legs and rotate the spine to the left as you swing the left arm down and back behind you; continue this alternating action 4x each side (8 total)

CUESWhile squatting, keep the abdominals pulled in to protect the low back Fully open the hip joint as you extend the legs, and keep the hips square and stable; prevent any rotating or shearing in the pelvis - the rotation should occur in the upper spine only Imagine you are pushing your arms through heavy water; create resistance through space!

NOTES

SQUAT · TWISTWARM UP


REPS8 BREATH CYCLES

MUSCLESSHOULDER GIRDLE, ABDOMINALS

STARTING POSITIONStanding, feet hip’s width apart, arms at sides

MOVEMENT DESCRIPTIONInhale and lift the arms to the ceiling; exhale and roll down, placing the hands at the front of the mat; walk the feet back into plank position and hold for 8 slow breath cycles

CUESKeep the tailbone curled under so that you prevent any hip flexion or hyper-extension of lumbar; the body is one long plank, a solid unit

Visualize a strong midline through the center of the body, from crown to heels, and draw your muscle energy into that midline

Roll the shoulders blades down and lift the chest toward the ceiling to expand the width of the back

MODIFICATION If the wrists are sensitive, perform the plank on the forearms

NOTES

PLANKWARM UP


REPS8


STARTING POSITIONPlank position

MOVEMENT DESCRIPTIONInhale and bend the elbows, keeping the elbows pulling into the ribs, and lower the torso toward the floor; exhale and press the torso back up into plank; repeat 8

CUESKeep the tailbone curled under so that you prevent any hip flexion or hyper-extension of lumbar; the body is one long plank, a solid unit

Roll the shoulders blades down and together as you bend the elbows toward the ribs - 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

MODIFICATION Lower onto the knees and execute push up from there

NOTES

PUSH UPWARM UP


II · CORE DOJO CHEST CURL - 8 · 8 PUMP

DOJO LEG KICK - 8 · 8 PUMP

ARROW ROLL UP - 8

ARROW TWIST - 4 ALT SIDES (8 TOTAL)

SHOULDER BRIDGE - 4 · 8 PUMP

DOJO BRIDGE - 4 · 8 PUMP

DOJO BRIDGE KNEE PULL - 4 EACH LEG · 8 PUMP

DOJO BRIDGE LEG KICK - 8 EACH LEG

ARROW CHEST CURL - 8 · 8 PUMP

SCISSOR CRISS CROSS, HALF TIME - 4 ALT SIDES

SCISSOR CRISS CROSS, DOUBLE TIME - 8 ALT SIDES

STRENGTHLARA HUDSON PILATES


REPS8 / 8 PUMP

MUSCLESABDOMINALS, SHOULDER GIRDLE

STARTING POSITIONLying on back, knees bent, feet flat on floor, legs together; right hand packed into a fist, left hand covering right fist, fist and palm pressing together to activate shoulder girdle

MOVEMENT DESCRIPTIONCHEST CURL:Exhale and curl the head, neck and shoulders off the mat, exerting pressure between fist and palm; inhale and roll back down to beginning positionCHEST PUMP:On the final rep, hold the position and rhythmically pump the chest up and forward a little deeper 8x

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 and around the ribs

Breath smoothly and fluidly - no jerky curls!

MODIFICATION Hands behind head if neck feels uncomfortable

NOTES

DOJO CHEST CURLCORE


REPS8 / 8 PUMP


STARTING POSITIONLaying on back, legs together and knees bent into tabletop position; switch Dojo grip (left fist, right palm)

MOVEMENT DESCRIPTIONCHEST CURL/LEG KICK:Exhale, curl the head, neck and shoulders off the mat and extend the legs forward on a low diagonal; inhale and lower back down as you draw the knees back into tabletopCHEST PUMP:On the final rep, hold the extended position and rhythmically pump the chest up and forward a little deeper 8x

CUESDraw the muscle energy of the abs in and up, and imagine the legs are pressing through heavy mud - resistance thru space!

Keep the low back imprinted into the mat at all times

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

MODIFICATIONShift the legs higher in space if lower back extends off mat

NOTES

DOJO LEG KICKCORE

DOJO LEG KICKCORE


REPS8


STARTING POSITIONLying on back, knees bent, feet flat on mat, hip distance apart; arms extended above head with palms pressing together like the tip of an arrow

MOVEMENT DESCRIPTIONExhale and roll forward into a seated curl, then inhale and fully extend the spine, reaching the hands to the ceiling with the arms alongside the ears; exhale and curl all the way back down, then inhale and reach the arms above the head to beginning position; repeat 8x

CUESControl the tempo of the exercise; do your best not to throw the arms forward, minimizing momentum

Roll up in a deep c-curve, and as you reach the sitting bones, extend the arms and spine as long as possible to the ceiling

Keep the palms actively pressing together and the shoulder blades clasped around the rib cage

MODIFICATIONPut the hands behind the thighs and allow the arms to assist in the roll up

NOTES

ARROW ROLL UPCORE


REPS8 - 4 ALTERNATING DIRECTIONS

MUSCLESABDOMINALS, SHOULDER GIRDLE, SPINAL ROTATORS

STARTING POSITIONLying on back, knees bent, feet flat on mat and hip distance apart; arms extended above head with palms pressing together like the tip of an arrow

MOVEMENT DESCRIPTIONExhale and roll forward into a seated curl, then inhale and rotate the spine to the right as you reach the hands toward the ceiling; exhale, re-center and roll all the way back down, then inhale and reach the arms above the head to beginning position; repeat curl forward and rotate to other side; continue alternating for 4 reps on each side (8 total)

CUESControl the tempo of the exercise; do your best not to throw the arms forward, minimizing momentum

Roll up in a deep c-curve, and as you twist each way, extend the arms and back as long as possible to facilitate better rotation

Keep the hips square and stable; prevent any rotating or shearing in the pelvis

MODIFICATIONPut the hands behind the thighs and allow the arms to assist in the roll up

NOTES

ARROW TWISTCORE


REPS4 FULL BRIDGE / 8 PUMP

MUSCLESHIP EXTENSORS & ADDUCTORS, ABDOMINALS

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

MOVEMENT DESCRIPTIONSHOULDER BRIDGE:Exhale and curl the hips up and off the mat into bridge position; inhale and hold, then exhale and roll the spine back downHIP PUMP:Hold the final shoulder bridge; inhale and lower the hips just an inch, exhale and curl the hips a little higher; repeat for 8 pumps, then roll down

CUESKeep the tailbone reaching forward and under so the lumbar musculature does not overwork

Roll the thigh bones in toward each other and track the knees over the second toe - no knees wandering away from the midline!

Press the triceps into the mat and draw the abdominals around the cylinder of the torso to promote stability and lift

NOTES

SHOULDER BRIDGECORE


REPS4 FULL BRIDGE / 8 PUMP


STARTING POSITIONLaying on back, knees bent, feet flat on floor hip distance apart; elbows bent with the hands in Dojo position

MOVEMENT DESCRIPTIONSHOULDER BRIDGE:Exhale and curl the hips up and off the mat into bridge position; inhale and hold, then exhale and roll the spine back downHIP PUMP:Hold the final shoulder bridge; inhale and lower the hips just an inch, then exhale and curl the hips a little higher; repeat for 8 pumps then roll down

CUESKeep the tailbone reaching forward and under so the lumbar musculature does not overwork

Roll the thigh bones in toward each other and track the knees over the second toe - no knees wandering away from the midline!

Each time you lift or pump the hips, press the fist into the palm and create muscle energy under the arms and through the shoulder girdle - total body integration

NOTES

DOJO BRIDGECORE


REPS4 KNEE LIFTS IN BRIDGE / 8 PUMP EACH LEG


STARTING POSITIONBridge, hands in Dojo position

MOVEMENT DESCRIPTIONKNEE LIFT:Exhale and pull the right knee up into tabletop, balancing on the left leg; inhale and tap the right toe to the floor; exhale and draw it back into tabletop 4xHIP PUMP:On the final rep, hold tabletop and pump the supporting hip up 8x; place the right foot to the floorREPEAT ON OTHER SIDE

CUESLift the leg without any rotation or drop of the pelvis - contract the contra-lateral abdominal wall as you lift the leg up

Keep the tailbone reaching forward and under so the lumbar musculature does not overwork

Roll the thigh bones in toward each other and track the supporting knee over the second toe - no knees wandering away from the midline!

MODIFICATIONIf hips are unstable, place the arms back down on the mat for support

NOTES

DOJO BRIDGE KNEE PULLCORE


REPS8 LEG KICKS EACH SIDE


STARTING POSITIONDojo Bridge, switch Dojo hand position from last exercise

MOVEMENT DESCRIPTIONLEG KICK:Extend the right leg all the way up to the ceiling and flex the foot; inhale and lower the leg forward as far as you can, exhale and kick the leg back up rigorously; repeat 8x, then place the right leg back down into bridgeREPEAT ON OTHER SIDE

CUESLift the leg without any rotation or drop of the pelvis - contract the contra-lateral abdominal wall as you lift the leg up

Keep the tailbone reaching forward and under so the lumbar musculature does not overwork; cinch the abdominals around the torso

Visualize that the kicking leg has to jump over a high bar - the energy is never down, but up and over!

MODIFICATIONIf hips are unstable, place the arms back down on the mat for support

NOTES

DOJO BRIDGE LEG KICKCORE


REPS8 / 8 PUMP

MUSCLESABDOMINALS

STARTING POSITIONLying on back, legs together and extended straight up to the ceiling; arms extended above head with palms pressing together like the tip of an arrow

MOVEMENT DESCRIPTIONCHEST CURL:Exhale and curl the head, neck and shoulders off the mat, drawing the abdominals in and reaching the fingertips toward the toes; inhale and roll back down; repeat 8xCHEST PUMP:On the last rep, hold the chest curl and rhythmically pump up and forward a little deeper 8x

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


Actively reach the legs toward the ceiling, strong inner thigh connection - everything contributing to stability of body

MODIFICATIONHands behind head if neck feels uncomfortable; bend the knees slightly if hamstrings are tight and there is too much contraction in the quads

NOTES

ARROW CHEST CURLCORE


REPS8 - 4 ALTERNATING TWISTS AT HALF-TIME

MUSCLESABDOMINALS

STARTING POSITIONLying on back, legs together and extended straight up to the ceiling; hands behind head, torso in chest curl position

MOVEMENT DESCRIPTIONExhale and rotate the spine to the right while slowly extending the left leg forward until it hovers above the mat; inhale and draw the torso back to center and the leg back up; repeat by rotating to the left and lowering the right leg, then draw everything back up to center; alternate for 8 reps (4 each direction)

CUESUse the deep abdominals to create a strong anchor base with the hips; the lower back should always be imprinted to the mat - stability is more important than range

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


MODIFICATIONIf lumbar hyper-extends, reduce extension of opposite leg and keep lumbar pressed into mat

NOTES

SCISSOR CRISS CROSSCORE


REPS16 - 8 ALTERNATING SIDES AT DOUBLE TIME

MUSCLESABDOMINALS

STARTING POSITIONLying on back, legs together and extended straight up to the ceiling; hands behind head, upper body in chest curl position

MOVEMENT DESCRIPTIONRhythmically rotate the upper body right and left while you scissor the legs in a contra-lateral fashion:RIGHT ROTATION / LEFT LEG EXTENSIONLEFT ROTATION / RIGHT LEG EXTENSIONRepeat for 8 full revolutions, exhaling as you twist

CUESUse the deep abdominals to create a strong anchor base with the hips; the lower back should always be imprinted to the mat - stability is more important than range

Control the rhythm and tempo of criss cross; more centering required on this faster paced movement


MODIFICATIONIf lumbar hyper-extends, reduce extension of opposite leg and keep lumbar pressed into mat

NOTES

SCISSOR CRISS CROSS · 2XCORE


III · SHOULDERS A-FRAME PLANK - 8 BREATHS

A-FRAME PUSH UP - 4 SLOW

A-FRAME ARMS - 8 PUMPS EACH VARIATION


SIDE PLANK SWITCH - 4 ALT RIGHT TO LEFT (8 TOTAL)

SIDE PLANK ARM CIRCLES - 4 EACH DIRECTION

A-FRAME SNAKE - 8



REPS8 BREATH CYCLES / 4 SLOW PUSH UPS


STARTING POSITIONHands and Knees

MOVEMENT DESCRIPTIONPLANK:Place the hands at the front of the mat, thumbs and index fingers touching; step the feet back into plank, with the feet wide (about mat distance apart); hold this position for 8 long breath cyclesPUSH UP:Inhale, bend the elbows slowly for 4 counts, then exhale and extend the elbows slowly back into plank; repeat 4x

CUESKeep the shoulders and ribs wide and strong, like a cobra back; reach collar bones and back of throat forward and the heels back

Keep the pelvis slightly curled to keep work in abdominals and hip extensors; no hip flexion

Keep the body active thru the breathing, continually refining the inner form of the plank

MODIFICATIONForearm Plank if wrists are uncomfortable; knees on floor for push up

NOTES

A-FRAME PLANK · PUSH UPSHOULDERS


REPS8 PUMP TRICEP EACH ARM8 PUMP DELTOID EACH ARM4 SLOW PUSH UPS


STARTING POSITIONA-Frame Plank

MOVEMENT DESCRIPTIONTRICEP:Bring the right hand off the mat and reach the arm back along side the hip, palm up toward ceiling; from here, pump the right arm up 8x; place the right hand down and repeat tricep pump on the other sideDELTOID:Bring the right hand off the mat and reach the arm overhead and alongside the ear, palm facing in; from here, pump the right arm up 8x; place the right hand down and repeat deltoid pump on the other sidePUSH UP:With both hands on mat, inhale and bend the elbows slowly for 4 counts, then exhale and extend the elbows slowly back into plank; repeat 4x, then come to kneeling and sit back on the heels to rest

CUESPrevent any rotation of the pelvis when you remove a hand; reinforce your center support with the abdominals

Imagine pushing the pumping arm thru heavy water; create resistance thru space

Keep the supporting shoulder plugged into the socket with the shoulder blade clasped to the rib cage; use the back of the shoulder, not just the chest

MODIFICATIONIf exercise proves to challenging, keep both hands on floor and hold A-Frame Plank; if wrists are sensitive, do first 2 variations in Forearm Plank

A-FRAME ARMS · PUSH UPSHOULDERS


REPS4 ALTERNATING SIDES (8 TOTAL)

MUSCLESSHOULDER GIRDLE, OBLIQUES, LATERAL HIP STABILIZERS

STARTING POSITIONA-Frame Plank

MOVEMENT DESCRIPTIONInhale and shift into a Side Plank on the right arm, turning onto the side edges of the feet and extending the left arm to the ceiling; exhale and shift back into Plank, then repeat to the other side; alternate sides 4x (8 reps total)

CUESKeep the supporting shoulder blade drawing down so that the entire shoulder is engaged, not just the cap of the shoulder

Use the obliques and gluteals to keep the energy of the body powerful and buoyant

Use the breath to create a solid, fluid rhythm of motion - no loss of control

MODIFICATIONForearm position if wrists are sensitive; place lower knee down as you shift from side to side if variation too challenging

NOTES

SIDE PLANK SWITCHSHOULDERS


REPS4 CIRCLES EACH DIRECTION

MUSCLESSHOULDER GIRDLE, OBLIQUES, LATERAL HIP STABILIZERS

STARTING POSITIONSide Plank

MOVEMENT DESCRIPTIONARM CIRCLES:Reach the left arm overhead and exhale as you circle down toward the floor and back toward the hips; inhale and continue to circle the arm back up to the ceiling; repeat 4x then reverse circle’s directionREPEAT IN LEFT SIDE PLANK

CUESFollow the circling arm with the eyes, which will compel the spine to rotate along with the shoulder; propel the circle from the shoulder blade, not the arm

Use the obliques and gluteals to keep the energy of the body powerful and buoyant

Use the breath to create a solid, fluid rhythm of motion - no loss of control

MODIFICATIONForearm side plank if wrists are sensitive; place lower knee down during arm circles if full position too challenging

NOTES

SIDE PLANK ARM CIRCLESSHOULDERS


REPS8


STARTING POSITIONDownward Dog, hands in A-Frame position

MOVEMENT DESCRIPTIONExhale, bend the elbows and lower the sternum diagonally down toward the thumbs, creating a snake-like action with the spine; transition thru push up position, then inhale and extend the arms, reaching the spine into an Upward Dog position; exhale and lift the hips back up to Down Dog; repeat 8x

CUESAs you lower the chest, energetically reach back with the sitting bones, creating opposition

Keep the shoulders blades pulled on the back - no shoulder elevation or internal rotation

Keep the abdominals drawn into the low back to support lumbar spine during Upward Dog

MODIFICATIONSeparate the hands slightly if the shoulders are tight; bring the knees down if exercise too challenging

NOTES

A-FRAME SNAKESHOULDERS


IV · BACK & FRONT HAND CLASP BACK EXT - 4

DRAGONFLY - 4 · 8 PUMP

BUTTERFLY - 4 · 8 PUMP

BOW POSE BREATHING - 8 BREATHS

RECLINING LEG LIFT - 8

RECLINING HIP CIRCLES - 4 ALT DIRECTIONS

JACKKNIFE - 4

CORKSCREW - 4 ALT DIRECTIONS

TABLETOP ROCK - 8

TABLETOP OBLIQUE ROCK - 8 EACH SIDE



REPS4 (alternating head turns)

MUSCLESSPINE & SHOULDER EXTENSORS, CHEST OPENER

STARTING POSITIONProne, hands interlaced behind back, elbows bent, left ear on mat, legs together

MOVEMENT DESCRIPTIONInhale, lift the chest off the floor and extend the arms up and back; hold this position for 1 breath, then turn the right ear to the mat, bend the elbows and rest the chest to the floor; repeat 4x

CUESKeep the feet pressed against floor, the legs active and the pubic bone pressed down; activate core and keep the lower body stable

Draw the shoulder blades together and reach the arms actively as you propel heart forward - create opposition

Length is more important than height; reach forward and back, not up!

NOTES

HAND CLASP BACK EXTENSIONBACK & FRONT


REPS4 UP & DOWN / 8 PUMPS

MUSCLESPOSTERIOR SHOULDER GIRDLE, SPINAL EXTENSORS

STARTING POSITIONProne, hands behind the base of the skull with the fingertips touching; chin tucked in with forehead resting on mat, elbows resting on mat, legs together

MOVEMENT DESCRIPTIONUP/DOWN:Inhale and lift the chest off the floor, drawing the elbows as high as possible toward the ceiling; exhale and slowly lower the chest to the floor, then the elbows; repeat 4x

PUMP: Lift the chest and elbows and hold this position; from here, inhale and fold the elbows down and toward each other, then exhale and lift them back up to the ceiling as high as possible, much like a bird’s flapping wings; repeat 8x

CUESKeep the feet pressed against floor, the legs active and the pubic bone pressed down; activate core and keep the lower body stable

Move the elbows from the back, feeling the shoulder blades move apart and back together as your elbows lower and lift

Imagine you are moving the arms through thick, heavy water - create resistance through space with deep muscle energy

NOTES

DRAGONFLYBACK & FRONT


REPS4 UP & DOWN / 8 PUMP

MUSCLESPOSTERIOR SHOULDER GIRDLE, SPINAL & HIP EXTENSORS

STARTING POSITIONProne, hands behind the base of the skull with the fingertips touching; chin tucked in with forehead resting on mat, knees slightly open with knees bent at a right angle and sides of the feet together

MOVEMENT DESCRIPTIONUP/DOWN:Inhale and lift the thighs and chest off the floor, drawing the elbows as high as possible toward the ceiling; exhale and slowly lower the thighs, chest and elbows to the floor; repeat 4xPUMP: Lift the thighs, chest and elbows and hold this position; from here, inhale and lower just the thighs and elbows down, then exhale and pump them back up to the ceiling as high as possible; repeat 8x

CUESPress the pubic bone down to tilt the pelvis posteriorly and protect the lumbar from hyper-extension; activate core and keep hips stable

Move the elbows from the back, feeling the shoulder blades move apart and back together as your elbows lower and lift

Imagine you are moving the arms through thick, heavy water - create resistance through space with deep muscle energy

NOTES

BACK & FRONT

BUTTERFLY


REPS2x, 4 BREATHS EACH

MUSCLESSPINAL, HIP & SHOULDER EXTENSORS

STARTING POSITIONProne, chin tucked in with forehead resting on mat, knees bent at a right angle, arms extended behind you and holding onto outside of each ankle

MOVEMENT DESCRIPTIONInhale, extend the legs up and back and lift the chest off the mat into a full spinal extension; hold here for 4 deep breath cycles, then slowly exhale and lower down; repeat 2x

CUESPress the pubic bone down to tilt the pelvis posteriorly and protect the lumbar from hyper-extension; activate core and keep hips stable

The lift should come from the legs; as they lift up and back, reach the chest forward to create opposition

Relax the neck and lengthen breath cycle, extending legs back a little more with each exhale

NOTES

BOW POSE BREATHINGBACK & FRONT


REPS8

MUSCLESABDOMINALS

STARTING POSITIONSeated, pelvis in a posterior tilt, torso reclining back onto forearms, legs together and extended up to the ceiling

MOVEMENT DESCRIPTIONInhale and lower the legs forward; exhale and lift the legs back up to the ceiling

CUESLower the legs only as far as you can keep the pelvis curled under; if the hips torque forward, reduce your range

Keep the chest lifted and the collarbones open; no collapse of the upper body

Use a vigorous exhale to compress the lower abdominals and lift the legs

MODIFICATIONBend the knees if hamstrings are tight, or to shorten the lever torque on pelvis

NOTES

RECLINING LEG LIFTBACK & FRONT


REPS4 ALTERNATING DIRECTIONS (8 TOTAL)

MUSCLESABDOMINALS

STARTING POSITIONSeated, pelvis in a posterior tilt, torso reclining back onto forearms, legs together and extended up to the ceiling

MOVEMENT DESCRIPTIONInhale and tilt the legs over to the right about 45 degrees, then exhale and circle them forward, to the left and back up to the ceiling; reverse direction and repeat 4x each way


Keep the chest lifted and the collarbones open; no collapse of the upper body

Keep the sides of the feet glued together so that the rotation comes from the spine and not from the femurs

MODIFICATIONBend the knees if hamstrings are tight, or to shorten the lever torque on pelvis

NOTES

RECLINING HIP CIRCLESBACK & FRONT


REPS4

MUSCLESABDOMINALS, POSTERIOR SHOULDER GIRDLE

STARTING POSITIONSupine, arms long at sides, legs together and extended up toward the ceiling

MOVEMENT DESCRIPTIONInhale and lower the legs forward about 45 degrees, then exhale and roll the hips over the shoulders with the legs parallel to the floor; inhale and extend the spine and legs toward the ceiling until the toes are aligned with the eyes, and from here, exhale and roll down the spine bone by bone to beginning position

CUESPress the arms into the mat; keep the chest open and the back of the neck long

Control the tempo of the exercise, using muscle energy to minimize momentum

Fight gravity! Lengthen the body’s energy up, even as you roll down

MODIFICATIONIf rolling all the way over is too challenging, practice lifting the hips a few inches off the mat while keeping the legs stacked over the hips

NOTES

JACKKNIFEBACK & FRONT


REPS4 ALTERNATING DIRECTIONS (8 TOTAL)

MUSCLESOBLIQUES, POSTERIOR SHOULDER GIRDLE

STARTING POSITIONSupine, arms long at sides, legs together and extended up toward the ceiling

MOVEMENT DESCRIPTIONInhale and tilt the legs over to the right about 45 degrees, then exhale and circle them forward, to the left and up into Jackknife position; inhale, pitch the toes to the left and roll down the left side of the spine, circling the legs in the opposite direction and back into Jackknife; repeat 4x each direction, alternating each rep


Keep the arms active and the collarbones open; no rolling forward of the shoulders

Lift the body up and over an imaginary barrel - try not to collapse legs onto torso during Jackknife lift

MODIFICATIONIf too challenging, practice circling the legs and lifting the hips a few inches off the mat

NOTES

CORKSCREWBACK & FRONT


REPS8

MUSCLESABDOMINALS

STARTING POSITIONSeated, hips curled back into in a posterior tilt, legs lifted off mat and in tabletop position, shins parallel to floor; arms extended forward alongside the shins with fists packed, chest lifted and open

MOVEMENT DESCRIPTIONInhale and roll down to the low back as you draw the arms out to the sides and extend the legs forward; exhale and draw the body back into tabletop as you close the arms back into the shins; repeat 8x

CUESKeep the navel drawn in and the tailbone under

As you roll down, imprint the low back into the mat, articulating down and up bone by bone

Keep the upper body energized and active, as if you’re stretching a piece of taffy between the hands

MODIFICATIONPlace the hands behind the thighs and use the arms to assist the rolling down and up

NOTES

TABLETOP ROCKBACK & FRONT


REPS8 EACH SIDE

MUSCLESABDOMINALS (OBLIQUES)

STARTING POSITIONTabletop Rock Position

MOVEMENT DESCRIPTIONShift the knees to the left and balance on the left glute, keeping the upper body square; from here, inhale and roll back to the low back as you draw the arms out to the sides and extend the legs forward; exhale and draw the body back into tabletop as you close the arms back into the shins; repeat 8x, then roll to the right glute and repeat

CUESKeep the navel drawn in and the tailbone under

Keep the entire muscular system long and taut to facilitate control and coordination

Use a vigorous exhale to compress the abdominals and initiate lift from core

MODIFICATIONPlace the hands behind the thighs and use the arms to assist the rolling down and up

NOTES

TABLETOP OBLIQUE ROCKBACK & FRONT


V · LEGS DOJO SQUAT - PARALLEL - 8

HEEL LIFT IN SQUAT - 8

TOE SQUAT DEEP - 4

DOJO SQUAT - TURN OUT - 8


TURN OUT TOE SQUAT DEEP - 4

MINOTAUR BOW - 4 EACH SIDE

MINOTAUR FLOW - 4 ALT SIDES (8 TOTAL)



REPS8

MUSCLESQUADRICEPS, GLUTES, INNER THIGHS

STARTING POSITIONStanding, anatomical position, hands in Dojo position

MOVEMENT DESCRIPTIONInhale and bend the knees deeply, placing weight into the heels and keeping the chest lifted; exhale, extend the legs and stand back up, creating pressure between hand and fist

CUESKeep the abdominals pulled in to protect low back Be sure the knees are tracking over the second toe - no inversion or eversion - stack the joints Co-contract all 4 sides of the legs as you squat and extend, not just the quads - use the glutes!

NOTES

DOJO SQUAT · PARALLELLEGS


REPS8

MUSCLESQUADRICEPS, CALVES, ABDOMINALS

STARTING POSITIONParallel squat, hands behind head, elbows wide

MOVEMENT DESCRIPTIONInhale and lift the heels slowly off the mat while maintaining a low squat position; exhale and press the heels back down; repeat 8x

CUESKeep the abdominals pulled in to protect low back Focus on a point of the floor just beyond the mat; balance improves with focus Visualize that there are water balloons underneath the heels; create resistance as you press the heels to the mat, don’t simply drop them

MODIFICATIONPlace the hands on the thighs and use the arms for support if the lower back tenses

NOTES

HEEL LIFT · IN SQUATLEGS


REPS4

MUSCLESQUADRICEPS, CALVES, GLUTES, ABDOMINALS

STARTING POSITIONStanding, anatomical position, hands behind head, heels lifted off the floor in a calf raise

MOVEMENT DESCRIPTIONInhale and bend the knees slowly, lowering down as far as possible while keeping the heels lifted; exhale and slowly extend the legs back up; repeat 4x

CUESKeep the abdominals pulled in and the tailbone under to promote pelvic stability Move slowly and with purpose, trying to minimize any loss of control Keep the back upright, as if you’re sliding down a wall; draw the elbows back and pull the anterior ribs in

MODIFICATIONProtect the knees - if there is any discomfort, reduce range of squat

NOTES

TOE SQUAT DEEPLEGS


REPS8

MUSCLESQUADRICEPS, GLUTES, INNER THIGHS

STARTING POSITIONStanding, hips in external rotation, heels together, toes apart; hands in Dojo position (switch Dojo grip for second set of squats)

MOVEMENT DESCRIPTIONInhale and bend the knees deeply, allowing the knees to separate; exhale, extend the legs and stand back up, squeezing the inner thighs together and creating pressure between hand and fist

CUESKeep the abdominals pulled in to protect low back Be sure the knees are tracking over the second toe, working the lateral and medial hip simultaneously

Visualize that you are ‘zipping up’ the back of the legs as you extend, and squeeze the glutes

NOTES

DOJO SQUAT · TURN OUTLEGS


REPS8

MUSCLESQUADRICEPS, CALVES, INNER THIGHS, ABDOMINALS

STARTING POSITIONTurn out squat, hands behind head, elbows wide

MOVEMENT DESCRIPTIONInhale and lift the heels slowly off the mat while maintaining a low turned out squat position; exhale and press the heels back down; repeat 8x

CUESKeep the abdominals pulled in to protect low back Focus on a point of the floor just beyond the mat; balance improves focus Visualize that there are water balloons underneath the heels; create resistance as you press the heels to the mat, don’t simply drop them

MODIFICATIONPlace the hands on the thighs and use the arms for support if the lower back tenses

NOTES

HEEL LIFT · IN SQUATLEGS


REPS4

MUSCLESQUADRICEPS, CALVES, GLUTES, ABDOMINALS

STARTING POSITIONStanding, turn out position, hands behind head, heels lifted off the floor in a calf raise

MOVEMENT DESCRIPTIONInhale and bend the knees slowly, lowering down as far as possible while keeping the heels lifted; exhale and slowly extend the legs back up; repeat 4x

CUESKeep the abdominals pulled and the tailbone under to promote pelvic stability Move slowly and with purpose, trying to minimize any loss of control Keep the back upright, as if you’re sliding down a wall; draw the elbows back and pull the anterior ribs in

MODIFICATIONProtect the knees - if there is any discomfort, reduce range of squat

NOTES

TURN OUT TOE SQUAT DEEPLEGS


REPS4 SLOW REPS EACH LEG

MUSCLESQUADRICEPS, GLUTES, ABDOMINALS, SPINAL EXTENSORS

STARTING POSITIONRight foot forward and left foot back, both legs in a double squat, knees bent at 90°; chest up, hands behind head, elbows wide

MOVEMENT DESCRIPTIONExhale and slowly round the spine over the front leg; inhale and extend the spine over the back leg; continue this forward-and-back action 4x; repeat exercise with opposite foot forward

CUESKeep the lower body solid and strong; squeeze the gluteals in the back leg and keep knees low Keep the pelvis in a posterior tilt and focus on flexing and extending the thoracic spine Move deeply and slowly, creating resistance as if you’re swimming thru water

MODIFICATIONPlace hands on front thigh to assist in balance

NOTES

MINOTAUR BOWLEGS


REPS4 ALTERNATING LUNGES (8 TOTAL)

MUSCLESQUADRICEPS, GLUTES, ABDOMINALS, SPINAL EXTENSORS

STARTING POSITIONAt top of mat, feet hip distance apart, knees bent in a squat position; hands behind head, elbows wide; spine rounded over the thighs

MOVEMENT DESCRIPTIONInhale and lunge back with the left leg, keeping both knees bent, and simultaneously extend the spine up and back as far as possible over the back leg; exhale and bring the left leg back to the top of the mat as you round the spine forward to your beginnng position; repeat with the other leg and continue this alternating action 4x (8 total)

CUESKeep the lower body solid and strong, and keep your center of gravity low Keep the pelvis in a posterior tilt and focus on flexing and extending the thoracic spine Move deeply and slowly, creating resistance as if you’re swimming thru water

MODIFICATIONPlace hands on front thighs to assist in balance

NOTES

MINOTAUR FLOWLEGS


VI · COOL DOWN FORWARD BEND · SHOULDER STRETCH - 4 BREATHS

LOW LUNGE SIDE BEND - 4 BREATHS

LOW LUNGE TWIST - 4 BREATHS

HAMSTRING STRETCH - 4 BREATHS

DOWN DOG - 8 BREATHS

CHILD’S POSE - 8 BREATHS


FORWARD BEND SHOULDER STRETCH


REPS4 BREATH CYCLES

MUSCLESOPENING OF THE CHEST, SHOULDERS, HAMSTRINGS AND LOW BACK

STARTING POSITIONForward Bend

MOVEMENT DESCRIPTIONInterlace the hands behind the low back, bringing the arms up and overhead, breathing deeply and stretching the shoulders; maintain this position for 4 breath cycles, then release the arms down to the floor

CUESFocus on releasing the shoulders with each exhale, and relax the neck Keep the knees soft if the low back feels strained Slow down the breathing to calm the nervous system

MODIFICATIONIf the shoulders are overly tight, hold a towel between the hands to increase distance between arms

NOTES

FORWARD BEND SHOULDER STRETCHCOOL DOWN


REPS4 BREATH CYCLES

MUSCLESOPENING OF THE HIP FLEXORS AND LATERAL OBLIQUES


MOVEMENT DESCRIPTIONPlace the hands on the mat and step the left foot back, placing the knee down and lifting the torso upright; from here, reach the arms up, clasp the left wrist with the right hand, side bend to the right and breathe deeply for 4 breaths

CUESPress the hips forward and curl the tailbone under to create more length in the hip flexors

Use the inhale to lift the spine and the exhale to side bend more deeply

Keep the shoulders connected to the back and focus on extending from the center

MODIFICATIONPlace the right forearm on the right thigh for more support

NOTES

LOW LUNGE SIDE BENDCOOL DOWN


REPS4 BREATH CYCLES

MUSCLESOPENING OF THE HIP FLEXORS AND SPINE

STARTING POSITIONLow Lunge

MOVEMENT DESCRIPTIONFrom Low Lunge, place the back of the left forearm on the outside of the right thigh and rotate the spine to the right, reaching the right arm out behind you; breathe deeply for 4 breaths, rotating a little more with each exhale

CUESPress the hips forward and curl the tailbone under to create more length in the hip flexors

Use the inhale to lift the spine and the exhale to rotate

Visualize each vertebra of the spine, from crown to base, rotating bone by bone; create articulation

NOTES

LOW LUNGE TWISTCOOL DOWN


REPS4 BREATH CYCLES

MUSCLESOPENING OF THE POSTERIOR LEG

STARTING POSITIONLow Lunge

MOVEMENT DESCRIPTIONFrom Low Lunge, lift the back knee off the mat and hop the back foot forward about 12 inches; from here, fully extend the front leg, folding the chest over the front thigh; breathe for 4 long cycles; bring the back foot forward to meet the front foot and pause in forward bend

REPEAT: LOW LUNGE SIDE BEND, TWIST AND HAMSTRING STRETCH OTHER SIDE

CUESKeep the hips square by drawing the sitting bone of the front leg back into the socket

Reach the chest forward over the big toes and tilt the sitting bones back

Flex the front foot to intensify stretch

MODIFICATIONPlace the hands on the front shin if unable to touch the floor with the fingers

NOTES

HAMSTRING STRETCHCOOL DOWN


REPS8 BREATH CYCLES

MUSCLESCALMING OF THE NERVOUS SYSTEM


MOVEMENT DESCRIPTIONPlace the hands at the front of the mat and walk the legs back into Downward Dog; breathe here deeply for 8 breaths

CUESUse the Down Dog to slow the breath and realign the body

Take a moment to check in with the body, how it feels, what has changed

Focus on the breath and use the rhythm to relax and meditate

NOTES

DOWN DOGCOOL DOWN


REPS8 BREATH CYCLES

MUSCLESREST

STARTING POSITIONDown Dog

MOVEMENT DESCRIPTIONFrom Down Dog, bend the knees to the floor and sit back on the heels, placing the forehead down and lengthening the arms forward on the mat; breathe here for 8 long breaths

CUESClose the eyes and allow the body to fully rest

Inhale into the back and sides of the lungs

Release any last tension from the neck, shoulders and hips

NOTES

CHILD’S POSECOOL DOWN

WORKOUT SUMMARY


STRENGTH I · WARM UP II · CORE III · SHOULDERS IV · BACK & FRONT V · LEGS VI · COOL DOWN

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

LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH

I · WARM UP RUSSIAN ARM BREATHING - 4 BREATHS

RUSSIAN ARM ROLL DOWN - 4

CAT · COW - 8

CAT BACK HOVER - 4 REPS, 4 BREATHS EACH

SQUAT · SIDE BEND - 4 ALT SIDES (8 TOTAL)

SQUAT · TWIST - 4 ALT SIDES (8 TOTAL)

PLANK - 8 BREATHS

PUSH UP - 8



II · CORE DOJO CHEST CURL - 8 · 8 PUMP

DOJO LEG KICK - 8 · 8 PUMP

ARROW ROLL UP - 8

ARROW TWIST - 4 ALT SIDES (8 TOTAL)

SHOULDER BRIDGE - 4 · 8 PUMP

DOJO BRIDGE - 4 · 8 PUMP

DOJO BRIDGE KNEE PULL - 4 · 8 PUMP EACH LEG

DOJO BRIDGE LEG KICK - 8 EACH LEG

ARROW CHEST CURL - 8 · 8 PUMP

SCISSOR CRISS CROSS, HALF TIME - 4 ALT SIDES

SCISSOR CRISS CROSS, DOUBLE TIME - 8 ALT SIDES



III · SHOULDERS A-FRAME PLANK - 8 BREATHS


A-FRAME ARMS - 8 PUMPS EACH VARIATION


SIDE PLANK SWITCH - 4 ALT RIGHT TO LEFT (8 TOTAL)

SIDE PLANK ARM CIRCLES - 4 EACH DIRECTION

A-FRAME SNAKE PUSH UP - 8



IV · BACK & FRONT HAND CLASP BACK EXT - 4

DRAGONFLY - 4 · 8 PUMP

BUTTERFLY - 4 · 8 PUMP

BOW POSE BREATHING - 4 LONG BREATHS

RECLINING LEG LIFT - 8

RECLINING HIP CIRCLES - 4 ALT DIRECTIONS

JACKKNIFE - 4

CORKSCREW - 4 ALT DIRECTIONS

TABLETOP ROCK - 8

TABLETOP OBLIQUE ROCK - 8 EACH SIDE



V · LEGS DOJO SQUAT - PARALLEL - 8


TOE SQUAT DEEP - 4

DOJO SQUAT - TURN OUT - 8


TURN OUT TOE SQUAT DEEP - 4

MINOTAUR BOW - 4 EACH SIDE

MINOTAUR FLOW - 4 ALT SIDES (8 TOTAL)



VI · COOL DOWN FORWARD BEND · SHOULDER STRETCH - 4 BREATHS

LOW LUNGE SIDE BEND - 4 BREATHS

LOW LUNGE TWIST - 4 BREATHS

HAMSTRING STRETCH - 4 BREATHS

DOWN DOG - 8 BREATHS

CHILD’S POSE - 8 BREATHS



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 STRENGTH MAT WORKOUT€¦ · LARA HUDSON PILATES STRENGTH MAT WORKOUT. HUDSON...

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