Grace Lazenby
iBallet 18: Nip/Tuck (38 minutes) ♥♥
Barre work (13:39)
▪ 2nd position: Inhale and reach overhead, roll body down and up
▪ Forward bend / Twist and reach one arm toward ceiling
▪ Standing arabesque and pulses / Inner thigh sweep: adduct leg / Hip extension and inner thigh sweep combo
▪ Standing pigeon stretch
▪ Standing arabesque with leg rotated inward
Floor work (15:53)
▪ Lying on stomach: Hip extension and pulses / Inner thigh sweep: adduct leg / Hip extension and inner thigh sweep combo
▪ Hip extension with leg rotated inward
▪ Lying inner thigh squeeze: Lift both legs off the floor and squeeze inner thighs together
▪ Slide kick pulse: Slide toes to opposite knee, extend leg and bend x2, extend and pull down with foot flexed
▪ Lying on back: Inner thigh squeeze
Stretch (8:47)
▪ Lying hamstring stretch
▪ Spinal twist
▪ Happy baby
▪ Lie on back with feet together and knees open. Place towel over the face and relax the body (3 min)
Notes:
▪ This workout is mostly about hip extension variations so it is very specific, focusing on the glutes and the area where the glutes meet the hamstrings (although there is some inner thigh work as well).
▪ I find the floor work uncomfortable for the lower back but doing it on all four is a good alternative.
▪ Very relaxing, thorough stretch
