Tracey Kobayashi
50 Phelan Ave, NGYM
San Francisco, CA 94112
(415)452-7311
tkobayas@ccsf.edu
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We've learned the all exercises for the intermediate workout.
Now, let's put them together and focus on concentration, control, centering,
fluidity, precision and breathing...yeah, that's a lot!
- Do a Controlled Sit-Down. Lie down, letting your body sink into
the mat.
- Curl legs into table-top, then extend up or out. Come into a
curled-up position for the One Hundred. Do 10.
- Lower legs straight down, then extend arms overhead to begin the
Roll-Up. If doing the Roll-Down, sit up as you bring
the legs down. Do 5.
- On back, bring one leg up straight for Single Leg
Circles. Keep legs long in between to switch legs. Do 5
each way.
- Flex hip and knee, then extend to lift into a seated position.
Grab around ankles and balance for Rolling Like a Ball.
Do 6.
- Bring one leg in and roll back to go directly into the
Single-Leg Stretch. Do 5.
- Bring both legs in for the Double-Leg Stretch.
Do 5.
- Inhale, lowering both legs extending hips. Exhale, flex the
right hip to begin the Single Straight-Leg Stretch.
Do 5.
- Remain lying on your back and extend both legs up into a pike
for the Double Straight-Leg Stretch
- Bring knees in for the Crisscross. Do 5.
- Roll up to a sitting position, sit up tall and raise arms
forward for the Spine Stretch Forward. Do 5.
- Sit back and bring legs up for the Open-Leg Rocker.
Do 5. To finish, balance and close legs into a pike.
- In balanced pike, lower back to lying for the
Corkscrew. Do 4. On the 4th, lift buttocks off the
floor.
- Lower legs as you sit up into a straddle for the
Saw. Do 4.
- Close legs and roll over to your abdomen, hands under
shoulders, elbows in, raise off floor keeping torso long for the
Neck Roll. Do one in each direction.
- Keep torso long as you lower and sit back into a child's
position, then come back to your stomach on elbows, fists
together (or sphinx) for Single-Leg Kicks. Do 5.
- Release back into Child's Position, then come forward again,
hands behind back for Double-Leg Kicks. Do 3.
- Sit back in Child's Position again, then turn over to your
back, with legs abducted slightly, feet dorsiflexed, hands
behind head for the Neck Pull. Do 5.
- Bring legs together into pike and abduct arms for
Spine Twists. Do 5.
- Lie on side for Side Kicks: front-back; up-down;
small circles; both legs up and down; bottom leg; scissors.
- Roll onto back, flex hips and knees to table-top, then
extend to challenging position, or set on floor. Bring arms
parallel to thighs and curl up for the Teaser. Do 3,
curl and release your back. Do 3 of these sets.
- Roll over onto your stomach, arms extended. Lift torso and
legs for Swimming. Do 3 each side slowly, then
3 fluttering (inhale 5, exhale 5).
- Sit back in Child's Position, the push up into a Plank for
the Leg Pulldown. Do 3.
- Sit back in Child's Position, then turn over to a seated
position. Grab under your ankles for the Seal. Do
5. On the 5th, remove hands and come to standing.
- Facing your mat, extend arms up, walk them down your body
and into a plank, hands under shoulders. Bend elbows for
Push-Ups. Do 3.
- Walk your hands back in and up your body. You're done!
[ Pilates ]
[ Intro ]
[ Modified Basic Exercises ]
[ Basic Exercises ]
[ Intermediate Exercises ]
[ Intermediate Workout ]
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