# Semana 1

Adaptación y activación 

## Lunes

Pilates: Core y movilidad

### Workout

- 1 × 0-1min Box Breathing
- 1 × 1-8 Cat-Cow
- 2 × 1-8 Thoracic Rotation
- 1 × 1-10 Shoulder Circle
- 1 × 1-10 Hip Circle
- 1 × 1-10 Pelvic Tilt
- 1 × 1-12 Glute Bridge - Resistance Band
- 2 × 1-8 Dead Bug
- 3 × 1-8 Bird Dog
- 2 × 1-12 Clamshell
- 2 × 1-10 Seated Leg Lift

### Calentamiento


### Ejercicios


### Enriamiento

- 1 × 1 Child's Pose
- 1 × 1 Glute Stretch (Supine)
- 1 × 1 Hip Flexor Stretch
- 1 × 1 Box Breathing


## Martes

Barre: Piernas y equilibrio

### Calentamiento

- 1 × 0-3min March in Place
- 1 × 1 Ankle Circle
- 1 × 1 Single-Leg Balance

### Ejercicios

- 1 × 0-15 demi plié
- 1 × 0-15 relevé
- 1 × 0-15 Squat Pulse
- 2 × 0-12 Leg Curl (Standing) - Machine
- 2 × 0-12 Donkey Kick - Resistance Band
- 2 × 0-12 Fire Hydrant - Resistance Band
- 1 × 0-20s Wall Sit

### Enfriamiento


## Miércoles

Pilates Recovery

### Workout

- 1 × 1 Cat-Cow
- 1 × 1 Thread the Needle
- 1 × 1 Hip Circle
- 1 × 0 figure 4 stretch
- 1 × 1 Hamstring Stretch (90/90)
- 1 × 1 Cobra Stretch
- 1 × 1 Child's Pose
- 1 × 1 Box Breathing


## Jueves

Acondicionamiento funcional

### Workout

- 1 × 0-5min 5 min de movilidad
- 1 × 0-12 sit to stand
- 1 × 0-12 Row (Upright) - Resistance Band
- 1 × 0-12 Chest Fly - Resistance Band
- 1 × 0-15 Glute Bridge
- 1 × 0-12 Peso muerto con banda ligera
- 1 × 1 Farmer Carry - Dumbbell


## Viernes

Pilates + Barre

### Workout

- 1 × 1-40s hundred modificado
- 1 × 1-10 toe taps
- 1 × 1-12 Bridge Pose
- 3 × 1-10 Leg Swing (Front & Side)
- 1 × 1-20 plié pulses
- 1 × 1-20 Calf Raise - Dumbbell
- 2 × 1-12 arabesque lift
- 2 × 1-15 Donkey Kick - Resistance Band


## Sábado

Barre Flows

### Workout

- 1 × 0 pliés
- 1 × 0 relevé
- 1 × 0 Leg Swing (Front & Side)
- 1 × 0 Fire Hydrant - Resistance Band
- 1 × 0 Clamshell
- 1 × 0 Glute Bridge
- 1 × 0 Bird Dog