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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
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©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.
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DISCLAIMER
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
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
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
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
EXERCISE SUMMARYSTRENGTH
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
EXERCISE SUMMARYSTRENGTH
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
EXERCISE SUMMARYSTRENGTH
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
EXERCISE SUMMARYSTRENGTH
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
EXERCISE SUMMARYSTRENGTH
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
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
LARA HUDSON PILATES · STRENGTH 12 LARA HUDSON PILATES · STRENGTH 12
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
LARA HUDSON PILATES · STRENGTH 14 LARA HUDSON PILATES · STRENGTH 14
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
LARA HUDSON PILATES · STRENGTH 14 LARA HUDSON PILATES · STRENGTH 15 LARA HUDSON PILATES · STRENGTH 14 LARA HUDSON PILATES · STRENGTH 15
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
LARA HUDSON PILATES · STRENGTH 16 LARA HUDSON PILATES · STRENGTH 16
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
LARA HUDSON PILATES · STRENGTH 16 LARA HUDSON PILATES · STRENGTH 17 LARA HUDSON PILATES · STRENGTH 16 LARA HUDSON PILATES · STRENGTH 17
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
LARA HUDSON PILATES · STRENGTH 18 LARA HUDSON PILATES · STRENGTH 18
REPS8
MUSCLESSHOULDER GIRDLE, ABDOMINALS
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
LARA HUDSON PILATES · STRENGTH 18 LARA HUDSON PILATES · STRENGTH 18
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
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
LARA HUDSON PILATES · STRENGTH 23 LARA HUDSON PILATES · STRENGTH 23
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
LARA HUDSON PILATES · STRENGTH 24 LARA HUDSON PILATES · STRENGTH 24
REPS8 / 8 PUMP
MUSCLESABDOMINALS, SHOULDER GIRDLE
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
LARA HUDSON PILATES · STRENGTH 24 LARA HUDSON PILATES · STRENGTH 25 LARA HUDSON PILATES · STRENGTH 24 LARA HUDSON PILATES · STRENGTH 25
REPS8
MUSCLESABDOMINALS, SHOULDER GIRDLE
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
LARA HUDSON PILATES · STRENGTH 26 LARA HUDSON PILATES · STRENGTH 26
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
LARA HUDSON PILATES · STRENGTH 26 LARA HUDSON PILATES · STRENGTH 27 LARA HUDSON PILATES · STRENGTH 26 LARA HUDSON PILATES · STRENGTH 27
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
LARA HUDSON PILATES · STRENGTH 28 LARA HUDSON PILATES · STRENGTH 28
REPS4 FULL BRIDGE / 8 PUMP
MUSCLESHIP EXTENSORS & ADDUCTORS, ABDOMINALS
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
LARA HUDSON PILATES · STRENGTH 28 LARA HUDSON PILATES · STRENGTH 29 LARA HUDSON PILATES · STRENGTH 28 LARA HUDSON PILATES · STRENGTH 29
REPS4 KNEE LIFTS IN BRIDGE / 8 PUMP EACH LEG
MUSCLESHIP EXTENSORS & ADDUCTORS, ABDOMINALS
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
LARA HUDSON PILATES · STRENGTH 30 LARA HUDSON PILATES · STRENGTH 30
REPS8 LEG KICKS EACH SIDE
MUSCLESHIP EXTENSORS & ADDUCTORS, ABDOMINALS
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
LARA HUDSON PILATES · STRENGTH 30 LARA HUDSON PILATES · STRENGTH 31 LARA HUDSON PILATES · STRENGTH 30 LARA HUDSON PILATES · STRENGTH 31
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
Make the upper body active, with the muscles of the arms toned and the shoulder blades contracted down
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
LARA HUDSON PILATES · STRENGTH 32 LARA HUDSON PILATES · STRENGTH 32
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
Make the upper body active, with the muscles of the arms toned and the shoulder blades contracted down
MODIFICATIONIf lumbar hyper-extends, reduce extension of opposite leg and keep lumbar pressed into mat
NOTES
SCISSOR CRISS CROSSCORE
LARA HUDSON PILATES · STRENGTH 32 LARA HUDSON PILATES · STRENGTH 33 LARA HUDSON PILATES · STRENGTH 32 LARA HUDSON PILATES · STRENGTH 33
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
Make the upper body active, with the muscles of the arms toned and the shoulder blades contracted down
MODIFICATIONIf lumbar hyper-extends, reduce extension of opposite leg and keep lumbar pressed into mat
NOTES
SCISSOR CRISS CROSS · 2XCORE
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
III · SHOULDERS A-FRAME PLANK - 8 BREATHS
A-FRAME PUSH UP - 4 SLOW
A-FRAME ARMS - 8 PUMPS EACH VARIATION
A-FRAME PUSH UP - 4 SLOW
SIDE PLANK SWITCH - 4 ALT RIGHT TO LEFT (8 TOTAL)
SIDE PLANK ARM CIRCLES - 4 EACH DIRECTION
A-FRAME SNAKE - 8
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH 37 LARA HUDSON PILATES · STRENGTH 37
REPS8 BREATH CYCLES / 4 SLOW PUSH UPS
MUSCLESSHOULDER GIRDLE, ABDOMINALS
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
LARA HUDSON PILATES · STRENGTH 38 LARA HUDSON PILATES · STRENGTH 38
REPS8 PUMP TRICEP EACH ARM8 PUMP DELTOID EACH ARM4 SLOW PUSH UPS
MUSCLESSHOULDER GIRDLE, ABDOMINALS
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
LARA HUDSON PILATES · STRENGTH 38 LARA HUDSON PILATES · STRENGTH 39 LARA HUDSON PILATES · STRENGTH 38 LARA HUDSON PILATES · STRENGTH 39
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
LARA HUDSON PILATES · STRENGTH 40 LARA HUDSON PILATES · STRENGTH 40
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
LARA HUDSON PILATES · STRENGTH 40 LARA HUDSON PILATES · STRENGTH 41 LARA HUDSON PILATES · STRENGTH 40 LARA HUDSON PILATES · STRENGTH 41
REPS8
MUSCLESSHOULDER GIRDLE, ABDOMINALS
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
LARA HUDSON PILATES · STRENGTH 43 LARA HUDSON PILATES · STRENGTH 43
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
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH 45 LARA HUDSON PILATES · STRENGTH 45
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
LARA HUDSON PILATES · STRENGTH 46 LARA HUDSON PILATES · STRENGTH 46
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
LARA HUDSON PILATES · STRENGTH 46 LARA HUDSON PILATES · STRENGTH 47 LARA HUDSON PILATES · STRENGTH 46 LARA HUDSON PILATES · STRENGTH 47
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
LARA HUDSON PILATES · STRENGTH 48 LARA HUDSON PILATES · STRENGTH 48
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
LARA HUDSON PILATES · STRENGTH 48 LARA HUDSON PILATES · STRENGTH 49 LARA HUDSON PILATES · STRENGTH 48 LARA HUDSON PILATES · STRENGTH 49
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
LARA HUDSON PILATES · STRENGTH 50 LARA HUDSON PILATES · STRENGTH 50
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
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
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
LARA HUDSON PILATES · STRENGTH 50 LARA HUDSON PILATES · STRENGTH 51 LARA HUDSON PILATES · STRENGTH 50 LARA HUDSON PILATES · STRENGTH 51
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
LARA HUDSON PILATES · STRENGTH 52 LARA HUDSON PILATES · STRENGTH 52
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
CUESLower the legs only as far as you can keep the pelvis curled under; if the hips torque forward, reduce your range
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
LARA HUDSON PILATES · STRENGTH 52 LARA HUDSON PILATES · STRENGTH 53 LARA HUDSON PILATES · STRENGTH 52 LARA HUDSON PILATES · STRENGTH 53
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
LARA HUDSON PILATES · STRENGTH 54 LARA HUDSON PILATES · STRENGTH 54
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
LARA HUDSON PILATES · STRENGTH 54 LARA HUDSON PILATES · STRENGTH 54
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
V · LEGS DOJO SQUAT - PARALLEL - 8
HEEL LIFT IN SQUAT - 8
TOE SQUAT DEEP - 4
DOJO SQUAT - TURN OUT - 8
HEEL LIFT IN SQUAT - 8
TURN OUT TOE SQUAT DEEP - 4
MINOTAUR BOW - 4 EACH SIDE
MINOTAUR FLOW - 4 ALT SIDES (8 TOTAL)
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH 59 LARA HUDSON PILATES · STRENGTH 59
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
LARA HUDSON PILATES · STRENGTH 60 LARA HUDSON PILATES · STRENGTH 60
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
LARA HUDSON PILATES · STRENGTH 60 LARA HUDSON PILATES · STRENGTH 61 LARA HUDSON PILATES · STRENGTH 60 LARA HUDSON PILATES · STRENGTH 61
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
LARA HUDSON PILATES · STRENGTH 62 LARA HUDSON PILATES · STRENGTH 62
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
LARA HUDSON PILATES · STRENGTH 62 LARA HUDSON PILATES · STRENGTH 63 LARA HUDSON PILATES · STRENGTH 62 LARA HUDSON PILATES · STRENGTH 63
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
LARA HUDSON PILATES · STRENGTH 64 LARA HUDSON PILATES · STRENGTH 64
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
LARA HUDSON PILATES · STRENGTH 64 LARA HUDSON PILATES · STRENGTH 65 LARA HUDSON PILATES · STRENGTH 64 LARA HUDSON PILATES · STRENGTH 65
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
LARA HUDSON PILATES · STRENGTH 66 LARA HUDSON PILATES · STRENGTH 66
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
LARA HUDSON PILATES · STRENGTH 66 LARA HUDSON PILATES · STRENGTH 66
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
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
STRENGTHLARA HUDSON PILATES
FORWARD BEND SHOULDER STRETCH
LARA HUDSON PILATES · STRENGTH 71 LARA HUDSON PILATES · STRENGTH 71
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
LARA HUDSON PILATES · STRENGTH 72 LARA HUDSON PILATES · STRENGTH 72
REPS4 BREATH CYCLES
MUSCLESOPENING OF THE HIP FLEXORS AND LATERAL OBLIQUES
STARTING POSITIONForward Bend
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
LARA HUDSON PILATES · STRENGTH 72 LARA HUDSON PILATES · STRENGTH 73 LARA HUDSON PILATES · STRENGTH 72 LARA HUDSON PILATES · STRENGTH 73
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
LARA HUDSON PILATES · STRENGTH 74 LARA HUDSON PILATES · STRENGTH 74
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
LARA HUDSON PILATES · STRENGTH 74 LARA HUDSON PILATES · STRENGTH 75 LARA HUDSON PILATES · STRENGTH 74 LARA HUDSON PILATES · STRENGTH 75
REPS8 BREATH CYCLES
MUSCLESCALMING OF THE NERVOUS SYSTEM
STARTING POSITIONForward Bend
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
LARA HUDSON PILATES · STRENGTH 76 LARA HUDSON PILATES · STRENGTH 76
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
LARA HUDSON PILATES · STRENGTH 76 LARA HUDSON PILATES · STRENGTH 76
WORKOUT SUMMARY
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
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
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
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
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
III · SHOULDERS A-FRAME PLANK - 8 BREATHS
A-FRAME PUSH UP - 4 SLOW
A-FRAME ARMS - 8 PUMPS EACH VARIATION
A-FRAME PUSH UP - 4 SLOW
SIDE PLANK SWITCH - 4 ALT RIGHT TO LEFT (8 TOTAL)
SIDE PLANK ARM CIRCLES - 4 EACH DIRECTION
A-FRAME SNAKE PUSH UP - 8
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
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
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
V · LEGS DOJO SQUAT - PARALLEL - 8
HEEL LIFT IN SQUAT - 8
TOE SQUAT DEEP - 4
DOJO SQUAT - TURN OUT - 8
HEEL LIFT IN SQUAT - 8
TURN OUT TOE SQUAT DEEP - 4
MINOTAUR BOW - 4 EACH SIDE
MINOTAUR FLOW - 4 ALT SIDES (8 TOTAL)
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH
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
STRENGTHLARA HUDSON PILATES
LARA HUDSON PILATESSTRENGTH MAT WORKOUT
w w w . l a r a h u d s o n p i l a t e s . c o m
H U D S O N H E A L T H M E D I A@ 2 0 1 6
LARA HUDSON PILATES · STRENGTH LARA HUDSON PILATES · STRENGTH