Rodrigo's Pilates

The Hundred.

Goal of Movement:

*Core strength.
*Scapular and Pelvic stabilisation.
*Strengthen hip flexors.

- Level 1 - single leg in tabletop.
- Level 2 - two legs in tabletop.
- Full version - float both legs extended and zipped together, head and shoulders off the mat, chin towards chest and toes are level with the eyes, pump arms 5 times for inhale and 5 times for exhale.

***WATCH OUT POINTS:

* Level 1 - Bring one foot back to the ground before lifting the second leg to tabletop.

* Level 2 - Lift one leg at at time to tabletop position and imprint the spine on the mat before lifting the second leg to keep lumbar spine safe and avoid pain or injury.

* L1/L2 - Ensure knee above hip and shin parallel to the floor.

** feet plantar flexed ( toes pointed ) on all levels of movement and aim to hold movement for 10 breaths cycle.