This content is a comprehensive Pilates jump board workout routine designed to provide a full-body exercise experience, incorporating a small ball for added challenge and focusing on strength, flexibility, and core engagement.
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Pilates this is a full body jump board
workout today I've got a small ball that
we'll be using throughout the exercises
to add a bit more of a challenge so I'm
starting by having two Red Springs on
two full tension Springs we're going to
start by facing towards the jump board seated
so start with the ball in front we're
gonna do arm circles alternating so I'm
going to bring the right arm back
and then hand it to the left arm now
bring the other arm around
so just getting these shoulders warmed up
up
we're gonna be doing a lot of leg work
some arm work some ab work so a little
bit more into that full body feel for
okay let's separate those shoulder
trying to reach towards the jump board
last one
okay you can set your ball to the side
we will lie down next
so to start we'll go high and wide
turning the feet out knees are out just
so this should feel fairly light right now
now
we're gonna work on warming up the legs
warming up the feet with some articulation
remember we have that slight curve in
okay from here we are going to take our
feet put them right next to each other
in parallel
pressing in and out
now this will be more knee flexion for
us so if it is more comfortable for you
to keep your feet a little bit higher to
start that is fine but if you can handle
more that knee flexion you can bring
good come back in all right let's go to
single legs so we're gonna push out
come back together and change
so together switch
coming switching as you come back in all
right so let's start on the right foot
first left legs and tabletop press out switch
try to keep a good Pace here
through our warm up
okay let's articulate through the feet
so let's do it with both first so you're
going to bring your heels up so that
you're on the balls of the feet press
out drop those heels and come back in
and again Falls of the feet press out
last one
okay now press out on a flat foot come
up on the heels
we're on the balls of the feet we drop
and five all right let's try that with
just one leg so it's gonna feel like a
little bit
more resistance here so bring up that
heel press out drop the heel come back
remember try to keep that knee right on
top of the hip here
let's go the other way so press out heel
last one
whose legs are warming up I can feel it
okay left leg now so up on the balls of
the feet press out drop the heel come
back in
okay push out on that flat foot bring
last one
great okay you can put your feet down
okay last little warm-up stretch it's
gonna be really for our core here so
you're gonna bring your feet straight up
we're going to open I'm gonna have that
right leg first open it out you want to
keep everything stable try to get to
save your clock try to get to two
o'clock okay get to three o'clock see
what you can do okay and then come back
to 12 o'clock and again open the left
leg now really steady stable here
and come back up Point those toes feel
the length through the feet
big thing here is trying to keep those
hips down on the carriage and not
shifting as that leg drops
okay let's go into some jumping so
starting with our feet in a V we are
going to jump out wide
wide
together and we'll do that for ten so
one one two two that type of counting
so let's jump out wide
wide together
together wide
wide together
together
Point those toes as you leave the jump board
you want to be pressing through that
heel feel
that press as you leave and point your feet
okay come back in all right now we're
going to go into parallel so bring your
feet together remember you can see how
much flexion you want with your knees
the lower you go the more flexion you're
going to have
so we're going to press
we'll go for 10 again
so pressing out wide
wide together
the more that you try to come in as long
as you're not hitting that stopper
you're gonna get more glute
more glue that has to work as you push out
all right
starting off strong there
all right so go ahead and stretch your
this time we're going to do a mix with
arm work too so I'm gonna try to go
okay come back in
okay next we are going to have the feet
turned out heels together toes apart
we're going to press away
as you click those heels together and
come back and we'll do that for 10.
so pressing off
feet come down
last one
good you can stretch that out
the last one we'll do here before we
move on to some arm work is doing a star
jump so coming up to the top bottom right
right
to the side to the other side and then
bottom left what feels like the bottom
right it's definitely not the bottom
but you want to bring It Low
as low as you can comfortably
okay so I'm starting at the corner here
I'm gonna jump out
reach the top
bottom right side
back to that starting position so just
articulate what you can through the feet
your heels might not be fully on when
you're in
for the kind of bottom parts so let's do
that for five so jumping off top
top bottom
bottom side
bottom
the bigger your star the more you're
going to feel it into your abs so you
can make a small star if you need to
that's what we call an endurance exercise
exercise
all right we're gonna go into some arm
work so you can grab your small ball
grab your straps we can put them on the
shoulder blocks we'll be lying down
again for this and then we'll put one
red spring on
so grabbing your straps I've got mine
doubled up if you have a shorter Loop
you can use that
and we're going to lie down grab your ball
so we are going to start I'm going to
show you without the ball first
going straight down and coming back up
so something you're probably familiar
with but you're gonna hold the ball
straight down be flexed up for this
pass the ball to the other side
and then come back so we're going to be
doing just a ball pass behind the legs
for 10. so let's start with the ball in
the right arm legs and tabletop so Flex up
up
pass the ball oh peel it in those abs
good rest your feet we do the same thing
this time with triceps so upper arms
down by your side
flexing up past the ball
back to our starting position all right
my abs are already feeling it
ideally you don't have to bring your
legs in too much to clear your legs but
really Gotta Stay flexed up in the upper
last one good
all right take a break
we're just gonna be doing one more arm
exercise here
okay for the last one you're gonna
extend the left leg right leg stays in
tabletop we are going to bring the ball
around the right side for five and then
left for five so Flex up
pass the ball one two
two three
three four
four
you know we like our breaks short and pilates
pilates
okay right leg is extended left leg and tabletop
tabletop one
one
one two can you Flex up more three
three four
four
last one five
that's more arms than or more ABS than
arms isn't it
now we're gonna hold on to the ball do
some single leg of jumping with the ball
um a red and a blue for me so that is
one full tension and then one medium
spring as well okay so the first one
We're not gonna do the with the ball you
so lying down let's have our feet
together no we're going to flex up so
you can either Hold Your Head Hands in
your head or you can have your arms down
by your side
and come back so you can have a slight
tilt in your pelvis here if that feels
more comfortable for you we do want to
feel like the legs are not just straight
down like this they're going to be up a
little bit we want some AB engagement
from up here
and then from here as well the hip
flexors will also help us stay up like
that so we're going to jump for 10 like
that so jumping off
good all right now we're going to do it
wider we can hold on to the ball here
so separate your feet you can do it in
parallel or you can turn it out
whichever is more comfortable for you
starting with the ball up we're going to
press away
and come back so bring that ball down
between your legs as you do that
starting with the ball up
we're gonna jump one
one two
all right good
that feels awesome
lastly we're gonna jump in and out with
our legs so the ball will go up to start
press out
goes in between
comes up to the ceiling we'll go like
that for 10.
so jump out ball comes down balls up to
the ceiling
stay flexed up like this in the upper
good come back down
okay the last one we're gonna do is
single legs so right leg is going to
jump off first
we're gonna try to pass that ball
with each jump
you can go I I like to go under first
around clockwise but you can do whatever
so here we go jumping
jumping one
one two
two
tired
okay right leg goes in tabletop now
we're going to jump with the left
good Flex up first
great okay put that ball to the side
let's go into some sideline work
so actually take your ball we're gonna
use it for our head to make it a bit
more comfortable you can take that
Medium spring off if you like I'm gonna
do that
you can keep it on if you want more of a
are gonna lie on our side after we do
this sideline work we're gonna go right
into single leg feet in straps to really
work that glute on both sides all right
so just mentally prepare it yourself
so lying on our side
we want the legs to be hip distance
apart so remember these this is together
you want to create some space here and
then bring your leg further back so that
your hips are really stacked right on
top of each other we're gonna do two
exercises here so the first one is going
to be jumping off
bringing that leg slightly up towards
the ceiling and coming back down
so we're feeling even more into the top
of that glute there
last one good
good
and the second one we're going to do
we're going to push off
bring that foot up and then place it
back down
the lighter your Springs are here the
slower that Carriage is going to come in
so if you feel like you're coming in too
quick you can drop the Springs here
so pressing out
drive that foot up and place it back down
remember I still want to land heel ball toe
[Music]
all right awesome let's go the other side
side
so Square those hips up you may just
scoot yourself back a bit
we're gonna do that first leg
so jumping off slight lift
and come back
so press off lift come back
remember the more that you come in
the more that glute really has to work
last one
okay good take a break you can
move that leg open feel that little stretch
okay back on our side now we're going to
jump off
bring that foot towards you and then
place that foot down so pressing out one
one too
awesome
all right now we can sit up
grab your straps I'm gonna keep that one
red spring on for me we're gonna do
single leg feet and straps so I'm gonna
start lying on my left side first
and grabbing my straps
okay let's lie on our side
so I'm on my right side and then my left
so pressing off this is what's so nice
with the uh jump board right it's easier
to press off
than the um the fit bar
so I've got the ball for my head
so the first I'm going to do is just
bend it and stretch so pressing out
and then bend that foot back in I'm
trying to flex that foot
and then point it as it extends let's
all right so let's do time like that so
pressing out
with the breath we exhale
inhale return you can choose how much
you want to come back
to me having my knee
a little bit above the hip makes me feel
like I have more to really push push down
okay last one
now we're gonna bring the leg in front
and point that foot towards the jump board
board
so up to about in line with your hip
so with a breath we inhale here
and then exhale bring that leg one long line
I like to keep my feet pointed for this one
okay keeping that strap on that foot I'm
going to go you're going to turn on your
back now so you can move out the
um ball if you had it you can use the
other foot to help
so now we have that right strap on the
left foot
how do we do that it's magic right
so what we're going to do here is press
in and out
and then we'll do leg circles after that
so you're going to feel it feels
different because it's pulling from a
start with Bend and stretch so point
that foot
bring it back
keep the ABS in we want to be really
stable I know you might feel a little
last one okay let's do leg circles so
you're gonna bring that leg up
out to the side circle around
we'll go five each way I'm a little
limited on the side with
okay then we're gonna go down
okay you can place that strap down we're
gonna go to the other side now so we're
I'm gonna grab my ball and then put my
Square your hips up first
and then press out put your right foot in
okay so let's Bend
you could also put your hands on your hip
hip
we got three more three
two
last one one okay now bring that leg in front
front
okay put that ball to the side
we are gonna come in you can have that
foot help you
now we have the right leg in this strap
we're going to bend and stretch so left
leg goes to tabletop
press out come back in point that toe
okay keep that foot pointed we're gonna
lift up
so that little stretch that we did
in the beginning
where you kind of do that three and nine
this is a good
great
okay let's take that out
we're gonna go into some arms to finish up
up
now I'm actually going to switch to a
medium spring I know that's quite light
but we are going to kind of Coast into
our stretch here so we're gonna do some
arm stuff but it's gonna feel light
stretchy and wonderful so put both
straps let me switch my strap put both
straps on we're going to come into a
seated position
we're gonna do arm circles with these straps
straps
so I'll show you what that is like
Palms facing forward
Cross Your Knees we're going to come up
and circle around light nice stretch
feeling that openness
through the front of the shoulder and
last one
and other way so coming forward first
foreign
okay now we're gonna do triceps so
leaning forward you can always up the
weight if you like here
you're going to extend the arms and bend
them back in we'll do that for 10. so extend
last one one good bring the arms down
then we're going to do each arm separate
I'm going to start with my right arm
slightly rotate and then we're going to
twist reach
and come back and we'll do that for ten
ten on each side so reach across
so that's why I kept that light so I can
feel like it's a good stretch some
muscles are definitely working here but
it just feels it feels good feels like a
good way to
okay we'll go the other side
I'm just gonna set that down because we
don't need that okay it says strap on
the other side now we're gonna do the
left arm
start rotated slightly facing towards
the left arm here we're going to rotate
feels so good
feels so good through the front of the
left shoulder
okay you can stay on that spring we're
gonna do a mermaid stretch
so I'm gonna start facing towards you
first I've got my left leg that is in front
front
my leg that's the closest to the
shoulder blocks is turned inward so that
my shin is really right against the
shoulder blocks we're able to press the
good side jump board so that's what
we're going to do lifting up press away
so the big thing here is try not to
rotate open or
it's anything weird here you just really
want to feel like you're going right
across right towards that jump board
so just a true lateral Bend lateral
okay then we're gonna hold on to the
side of the jump board and I want you to
okay now keep those arms straight and
so we're just kind of taking a few rest
okay let's do one more so we're going to
okay then place your hand on either side
okay keep the arms straight and then
come up feel that extension try to relax
through the shoulders if you can
let me bring it in let's go the other side
okay so now I have my right leg turned
out in front my left leg is up against
the shoulder blocks
my right arm is near the jump board here
you're gonna lift that left arm up push away
okay bring that left arm on the left side
side
right side we're going to push away here
as much as you can relax those shoulders
okay let's try that again
so Square it up in front
okay Place those hands on either side
come on in
okay let's just stretch a little bit
so we are going to put our right leg
first whichever leg you want first up
against that shoulder block
push my leg a little bit more forward
feel that stretch through the quad ah I
feel good
okay then press out so that you can feel
it in your hamstrings and your calves
you can pick those toes up so that you
might feel it through your feet as well
okay stretch that foot out foreign
I'm gonna add another spring here so
that the carriage doesn't move we're
going to lie on our backs and then
okay so lying down
I'm gonna place my right foot over my
left knee
pull that stretch in you should be
feeling it through the right glutes
we'll hold like this and then we'll go
across so that you can deepen that stretch
okay then bring it across so you can
pull that in
if you dare
that hurts for me
so tight [Music]
okay bring your legs together [Music]
[Music]
small little rocking back and forth
you guys did so good he did so good I'm sure
sure
it's great if you made it to this point
you're all set
thank you so much for joining me I hope
you enjoyed the workout please let me
know if you have any questions and I'll
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