Jack Knife

Lie on back. Arms by sides. Palms down. Press backs of arms into mat. Legs together. Extend both legs to ceiling. Draw abs in. Roll over through spine to take both legs almost parallel to floor. While maintaining lift of pelvis and tailbone to ceiling, reach both legs straight to ceiling. Keeping feet over hips, articulate through spine to roll down to the mat, returning legs to start position. Repeat.

Strengthens abs, back, arms, legs, shoulders.

Neck and shoulder injury.

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1. Ask Genie1
2. Test Lesson Plan Beginner
3. Joseph Pilates: 34 Classic Mat Exercises
4. Contrology Matwork 34
5. Beginner/intermediate 3
6. Summer homework Advanced
7. Ask Genie3
8. 15 Minute Mat Challenge: Spinal Articulation
9. 34 Classic Exercises Poses
10. classic mat
11. New
12. Ask Genie1
13. Mat Work 4
14. Ask Genie2
15. Ask Genie1
16. Ask Genie2
17. Ask Genie1
18. Ask Genie2
19. Debenham March 18
20. Inter/advanced Oct 18
21. Ask Genie1
22. Ask Genie3
23. Ask Genie4
24. Ask Genie1
25. Ask Genie2
26. Debbie New 18/04/19
27. Ask Genie2
28. July Henley
29. Joseph Pilates: 34 Classic Mat Exercises
30. Ask Genie1
31. Ask Genie2
32. Ask Genie3
33. Ask Genie1
34. Face to face November
35. Ask Genie2
36. Ask Genie1
37. Balance And Bathe In Equanimity 2
38. December 19 1hour
39. 30 Minute Mat Challenge: Balance And Bathe In Equanimity
40. Ask Genie1
41. December 19 1hour
42. Mat Work 9
43. Joseph Pilates: 34 Classic Mat Exercises
44. 34 Classic Exercises
45. Contrology Matwork 37
46. Ask Genie1
47. Mat Work 6
48. Ask Genie8
49. Mat Work 11
50. Mat Work 14
51. On Line Thursday 26th March 2020
52. Full Classical Mat
53. Full Classical Mat
54. 34 classic Pilates exercises
55. All Pilates and some Yoga Moves
56. Ask Genie1
57. Joe 2
58. August Holiday programme
59. Regular class October
60. INTERMEDIATE MAT 05082020
61. Full Classical Mat
62. Full Classical Mat rali
63. Joseph Pilates: 34 Classic Mat Exercises
64. Full Classical Mat rali
65. Full Classical Mat rali
66. Regular class October
67. Full Classical Mat zoom
68. Ask Genie1
69. Ask Genie2
70. Full Classical Mat rali
71. Joseph Pilates: 34 Classic Mat Exercises
72. Ask Genie2
73. Regular class October
74. August Holiday programme
75. Joseph Pilates: 34 Classic Mat Exercises
76. Ask Genie4
77. Joseph Pilates: 34 Classic Mat Exercises
78. Joseph Pilates: 34 Classic Mat Exercises
79. Full Classical Mat zoom
80. Mary Beth Spine
81. Joseph Pilates: 34 Classic Mat Exercises
82. Full Classical Mat zoom
83. Ask Genie4
84. Ask Genie11
85. Joseph Pilates: 34 Classic Mat Exercises
86. Back 3
87. Ask Genie6
88. Joseph Pilates: 34 Classic Mat Exercises1
89. adv2
90. adv3
91. adv4
92. adv5
93. Ask Genie1
94. Joseph Pilates: 34 Classic Mat Exercises1
95. Mini Ball 1
96. Mini Ball 1
97. Joseph Pilates: 34 Classic Mat Exercises
98. Joseph Pilates: 34 Classic Mat Exercises With Modifications
99. Mini Ball 1
100. Mini Ball 2