28-Day Wall Pilates Challenge - Day 11

Exercises in This Workout

1. 1

   Breathing and Settling

   58slow

   spinelower back
2. 2

   Window Wipers

   15slow

   hipslower back
3. 3

   Wall Crunches

   39smedium

   coreupper back
4. 4

   Crunch Hold with Arm Sweeps and Pulses

   43shigh

   core
5. 5

   Single Leg Pull with Crunch (Right Leg)

   47smedium

   corehip flexors
6. 6

   Oblique Twist over Right Leg

   38smedium

   core
7. 7

   Single Leg Pull with Crunch (Left Leg)

   26smedium

   corehip flexors
8. 8

   Oblique Twist over Left Leg

   24smedium

   core
9. 9

   Wall Scissors with Oblique Slices

   2 minhigh

   corehip flexors
10. 10

    Full Body Stretch

    8slow

    full body
11. 11

    Wall Glute Bridge

    2 minmedium

    glutescore
12. 12

    Wall Glute Bridge with Heel Raises

    33smedium

    glutescalves
13. 13

    Wall Glute Bridge Hold with Heel Pulses

    43shigh

    glutescalves
14. 14

    Knees to Chest Stretch

    5slow

    lower backhips
15. 15

    Narrow Stance Wall Bridge

    49smedium

    gluteshamstrings
16. 16

    Single Leg Bridge Hold with Left Leg Taps

    24shigh

    gluteshamstrings
17. 17

    Single Leg Bridge Hold with Left Leg Extensions

    15shigh

    gluteshamstrings
18. 18

    Single Leg Bridge Hold with Left Leg Forward Taps and Pulses

    28shigh

    gluteshamstrings
19. 19

    Side-Lying Clamshells (Right Leg)

    45smedium

    glutesouter thighs
20. 20

    Side-Lying Full Leg Lifts and Pulses (Right Leg)

    37shigh

    glutesouter thighs
21. 21

    Side-Lying Knee to Knee, Toe to Toe (Right Leg)

    20smedium

    gluteships
22. 22

    Side-Lying Bottom Shin Lifts (Right Leg)

    46smedium

    inner thighscore
23. 23

    Figure 4 Stretch (Right Leg)

    37slow

    gluteships
24. 24

    Narrow Stance Wall Bridge (Left Leg Base)

    37smedium

    gluteshamstrings
25. 25

    Single Leg Bridge Hold with Right Leg Marches

    16shigh

    gluteshamstrings
26. 26

    Single Leg Bridge Hold with Right Leg Extensions

    14shigh

    gluteshamstrings
27. 27

    Single Leg Bridge Hold with Right Leg Forward Taps and Pulses

    29shigh

    gluteshamstrings
28. 28

    Side-Lying Clamshells (Left Leg)

    45smedium

    glutesouter thighs
29. 29

    Side-Lying Full Leg Lifts (Left Leg)

    26shigh

    glutesouter thighs
30. 30

    Side-Lying Knee to Knee, Toe to Toe (Left Leg)

    18smedium

    gluteships
31. 31

    Side-Lying Bottom Shin Lifts (Left Leg)

    37smedium

    inner thighscore
32. 32

    Figure 4 Stretch (Left Leg)

    16slow

    gluteships
33. 33

    Forearm Plank to Pike

    2 minhigh

    coreshoulders
34. 34

    Forearm Plank Hold

    28shigh

    coreshoulders
35. 35

    Child's Pose and Shoulder Stretch

    45slow

    lower backshoulders

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