Side Lying Quad

Lie on left side. Bend left elbow. Prop head with left hand. Bend right knee and hold onto top of foot with right hand. Pull heel toward bum. Hold. Press hips slightly forward to increase stretch in front of thigh. Roll over onto right side to stretch left quad.

Quad stretch.

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1. Mary Clements 15/04/19
2. Rotation
3. Pilates for Horseriders - week 1
4. Ruth
5. MLS lesson one
6. Lorraine and Olivia
7. Ask Genie7
8. School and Family Feb/March 2022
9. Cool Down
10. Monday beginners/intermediate
11. Basico e intermedio
12. Post Nat Mat Class
13. Clase piso pau y lu
14. Mary Clements 15/04/19
15. Ask Genie3
16. Ask Genie1
17. Ask Genie2
18. Feb 12th Intermediate
19. Mat Work Exercises
20. physiotherapy stability class
21. Mat Stretch
22. Ask Genie3
23. Ask Genie9
24. mai pilates
25. Adele
26. Virtual Pilates #1
27. Hip exercises
28. General Pilates July 21st
29. Anita
30. Joe 23.11.2020
31. Ros Aldam 2.
32. Katie Burton 2.
33. Ask Genie2
34. New Year Lockdown 1
35. Saturday New Class
36. Elaine Donaldson
37. Hamish Alexander Plan 2
38. New Class
39. Ask Genie2
40. Ask Genie3
41. Ask Genie1
42. Ask Genie5
43. Ask Genie1
44. Friday 11th Feb
45. Thursday night
46. March 2023
47. intermediate1
48. 10 minute beginner/pg flow
49. Ava Plan 1
50. Ava Plan 2
51. Lisa matwork 3 - magic ring
52. Mat Pilates Tuesday 17th May 2022
53. Ask Genie1
54. Mat Pilates Tuesday 17th May 2022
55. Mat Pilates - Tuesday 26th July 2022
56. Ask Genie3
57. Ask Genie3
58. Mat Pilates - Tuesday 5th July 2022
59. Mat Pilates - Wednesday 17th August 2022
60. Mat Pilates - Tuesday 16th August 2022
61. Mat Pilates Saturday 23rd July 2022
62. Mat Pilates - Wednesday 3rd August 2022
63. Mat Pilates - Tuesday 16th August 2022
64. Mat Pilates - Tuesday 16th August 2022
65. Mat Pilates -Friday 30th September 2022
66. 2 Mat Pilates -Friday 30th September 2022
67. Thursday
68. Mat Pilates - Monday 17th & Tuesday 18th October 2022
69. 10 pamoka Mat Pilates
70. 13 Full Classical Mat
71. Lola's Lower Back Stretches
72. 15 intermediate matwork
73. Mat Pilates - Wednesday 17th August 2022
74. 21 matwork intermediate
75. Abbie
76. Susan 2.1 (intermediate)
77. Ask Genie 1
78. 21 matwork intermediate
79. Mat Pilates - Tuesday 24th January 2023 (MATWORK NO PROPS)
80. Feb - 20-minute Root Chakra (kneeling to squat)
81. Christy Plan 1
82. abs and stretch
83. abs and stretch
84. Piriformis
85. Ask Genie 1
86. Mat Pilates - (FOAM ROLLER)
87. Beginners Group Lesson Plan
88. Ask Genie 3
89. 53 Mat Pilates - (FOAM ROLLER)
90. 54 Mat Pilates - (FOAM ROLLER)
91. Lengthen & Strengthen Full body practice
92. October
93. Upper & Lower Body Mobiliser
94. Ask Genie 4
95. Ask Genie 1
96. Ask Genie 1
97. test 2
98. Closing phase- session 1
99. Friday evening cover - Full Body Strap Mixed Ability Lesson Plan
100. Ask Genie 2