ACSM Health & Fitness Summit

BOSU Mind-Body Fusion Workout

2

Pilates 3: Core Sequence Yoga 3: Seated Poses Sequence

1. Double Leg Stretch


2. Single Leg Stretch


3. Criss Cross


4. V-Sit


5. Teaser 1


6. Teaser 2
   
   
   1. Seated Pelvic Rock
   
   
   2. Seated Forward Bend
   
   
   3. Seated Gluteals Stretch
   
   
   4. Seated Twist
   
   
   5. Straddle Forward Bend
   
   
   6. Boat Pose
   
   
   
   

Pilates 4: Full Body Integration Sequence Yoga 4: Lateral and Prone Poses Sequence

1. Back Support


2. Leg Pull Back


3. Hug A Tree


4. Up Circle – Down Circle


5. Changes


6. Helicopter
   
   
   1. Lateral Flexion
   
   
   2. Plank to Pigeon
   
   
   3. Pigeon to Splits
   
   
   4. Side Balance to Locust
   
   
   
   

Pilates Cooldown: Elongation Sequence Yoga Cooldown: Supine Stretch Sequence

1. Seated Spine Stretch


2. Spine Twist


3. Saw
   
   
   1. Supine Knee Hug to Hamstrings Stretch
   
   
   2. Back Extension
   
   
   3. Corpse Pose
   
   
   4. Seated Cross-Leg Balance
   
   
   
   

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