Swan Prep

Lie on tummy. Tops of feet on floor. Bend elbows. Spread palms on floor beside waist. Press hands into floor and slightly backwards (as if trying to push yourself forward along floor). Straighten arms to lift torso and legs. Thighs firm. Buttocks soft. Look straight ahead.

Strengthens spine, arms, wrists. Stretches shoulders.

Blanket under hips. Tip head back slightly.

Back injury. Pregnancy.

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1. Spencer's Lesson Plan
2. Magnolia Week 3
3. Summer matwork class (shared)
4. Beginner 1
5. Summer homework Advanced
6. November/December 2917
7. Mathwork
8. Higher Intermediate Lesson Plan
9. Pete & Gill's Holiday Workout :)
10. Sandford week one
11. 15 Minute Mat Challenge: Spine Strengthener 2
12. 15 Minute Mat Challenge: Classic Flow 1
13. 15 Minute Mat Challenge: Gentle Pilates
14. Michele Burns Feb 2017
15. Paige March 2017
16. Matwork Poses
17. matwork
18. matwork
19. Week 3
20. Ask Genie1
21. Diane Rowshangohar
22. Julie before Easter
23. Pilates Workout int/adv core activation
24. Sept 4th intermediate evening
25. Bleddfa Pilates
26. Ask Genie1
27. Ask Genie1
28. Pilates Workout int/adv core activation
29. Beverley Back Stretches
30. Lesson 2
31. Beginner 1
32. Beginners - week 5 - B
33. Well Rounded Mat Sequence
34. Lesley Dean new programme
35. Flexibility
36. Maintenance plan
37. Post Nat Mat Class
38. Luciana
39. beg/adv beg /int
40. beg/adv beg /int
41. beg/adv beg /int
42. Ask Genie3
43. Ask Genie2
44. Lesson one
45. Magnolia Week 5
46. Well Rounded Mat Sequence
47. Pilates Workout int/adv core activation
48. Pilates Workout int/adv core activation
49. Ask Genie2
50. beg/adv beg /int
51. Magnolia Week 5 block 5
52. Ask Genie1
53. physiotherapy stability class
54. Stretch Band work; beg/adv beg /int
55. Rhian - 25 January 2020
56. Stretch Band work; beg/adv beg /int
57. Anna - 1 Feb 2020
58. Mat Work Exercises
59. Sue and Mike - 22 February
60. Sue and Mike - 22 Feb 2020
61. Lesley Dean - 1.3
62. Ask Genie1
63. Ask Genie4
64. Beginners/introduction
65. Ask Genie1
66. mai pilates
67. Full Classical Mat
68. Full Classical Mat
69. All Pilates and some Yoga Moves
70. Maya - 14 November 2020
71. INTERMEDIATE MAT 05082020
72. Full Classical Mat
73. Full Classical Mat rali
74. Full Classical Mat rali
75. Full Classical Mat
76. Full Classical Mat rali
77. Full Classical Mat
78. June & Jan
79. June & Jan
80. Full Classical Mat zoom
81. Full Classical Mat
82. Full Classical Mat rali
83. Full Classical Mat
84. Pilates Workout int/adv core activation
85. beg/adv beg /int
86. Well Rounded Mat Sequence
87. Ask Genie1
88. w/c 7th Dec general v2
89. Full Classical Mat zoom
90. Full Classical Mat
91. Full Classical Mat zoom
92. Ask Genie3
93. w/c 22 Mar Seniors
94. w/c 29 Marc
95. Ask Genie1
96. Classical Mat - Supine/Sitting
97. Ask Genie3
98. Stress relief
99. Stress relief
100. Ask Genie2