Class #1293

Clean Up your Technique

50 min - Class
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Monica teaches a Mat workout using creative cues to clean up your technique. She includes many fun exercises like Snake, Mermaid, and more. She finishes the class with Push Ups and a few balances to make sure you have connected to your powerhouse.
What You'll Need: Mat

About This Video

Nov 10, 2013
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Alright. So Briana, I'm really looking forward to this. We're gonna have some fun. We're going to put a little creativity, maybe play around with the order a bit. It's not going to be completely traditional, so we're just going to kind of take ourselves to the next goal in each exercise, but really focus on the movement and the tempo and the flow of it. Okay. So let's put, bring our mind to our body and we're going to put one arm on top of the other. Good.

And we're going to keep pulling our belly in and up with your weight slightly forward onto the ball of your foot. Good so much that you can easily lift your heels up if you wanted to. Yeah, there you go. Good. And now you're going to cross one foot in front of the other. Great. And keep thinking about your powerhouse lifting in and up as you lower yourself down to the mat. Good. Very nice. Good. Keep pulling in your powerhouse and you're just going to lower yourself down and put your hands behind you so that you can lengthen out on the mat. Awesome.

Good. And Go ahead and reach your arms behind you and stretch. Really enjoy stretch. So the only time I'm going to really let you stretch kind of add a your body out of your frame. Everything else is going to be in your frame. And we're going to challenge that range of motion. Like how long, how low can you go? And you still keep your powerhouse in type of thing. So let's go ahead and hug your knees into your chest now. Good.

And use your belly to lift your head up. Good. Lengthen your arms by your side and just start right there. The a hundred inhale, two, three, four, five. Exhale a little quieter in the shoulder and look at your belly more. That's it. Good. Really feeling your stomach press, you're back into the mat.

Really pressing the mat away. And with that solid connection, I want you to lengthen your legs away from you. That's beautiful. And I'm going to pull this way and you're gonna pull your belly into the mat, but also up towards your chest. Yeah, that's great. And now with that nice scooped in belly, it's like I just took an ice cream scooper and scooped out your stomach. It's perfect. I want you to reach your legs as low as you can, but don't let that belly rise up. So you want to take it to her and just keep thinking length and those size length. And we got two more breaths. A little lower through here.

Good. One more inch lower in here. That's it. And he'll hug the knees in. Great job. Rest your head down. And I want you to straighten the legs on the Mat. Good. And reach your arms back for the Rola. So we're gonna bring your arms up to the ceiling, bring your head up.

And then I want you to think about touching your toes. So go ahead and touch your toes. So don't think about touching the ceiling. And now roll back down one bone at a time. So good. So pull me back with your belly. Yeah, that's it. And reaching back, we're going to do one more at this tempo. So arms, eyes, look at the toes, and then touch your toes. That's it. Reaching and then rolling back like your a spaghetti noodle rolling off of a frigerator upside, that slinky. And that's it.

And now double time that tempo arms head and touch the toes and roll back down. Lower back, middle, upper and four more arms head and touch the toes. Very nice. And Roll it back. Lower, back, middle. Good. And come right back up. The idea is not to let your stomach feel like it gets a break. As soon as you're down, you're right back up to more up. That's it.

Exhaling. Inhale to start the motion. Exhale to finish it. And last time, oh great job. And hold and let just stretch, stretch, stretch. So you got nice flexibility here, right. Good. And so we're going to do the exact same thing, but now with our lower body. So go ahead and roll back down just like you have been good. Press your arms down by your side and this time squeeze your legs together and take your legs all the way over that way. Good. Right on over. Yeah.

Open the leg, shoulder with, flex the feet and then stretched down, reaching, reaching, reaching. Now take your legs as low as you can. Circle them together and over. Yes, and then open and then flex and then wall down and reach those long lines away from that tight stomach and squeeze them and over and open and down you go. We're going to reverse it, Brianna. So keep it here. They click, then they open shoulder with and go over with them open. Squeeze them together now and come down with them together. And now two more.

A little quicker. Temple circling around. Open over. That's it. Squeezed together and squeeze and one more open enough for, let me see those nice open collarbone. Squeeze. Long arms reaching. Reaching one more open. I know you like good arm work so you can even find your arm. Work in here. Reaching open working those lats. That's good.

Keep the right leg and lower the left. Beautiful. Put your hands here and give them a little stretch. You're a little more flexible. So per grab up, even behind the calf. Great. This leg doesn't get a break. Reach into the mat, press it down with the back of the thigh and glute. Open up that hip. Nice job. Now press your arms down by your side.

Use your belly to pull the leg up to your nose. Now I want you to hit your shoulder. How high? Up to your shoulder. Good. Reached down to this ankle with your belly in. That's it. Perfect. Now Open a little bit. If you can keep that hips quiet, so don't want to rock it up. Boom. And now back to your nose. Good. Now 10 times as fast hit all those points. Circle around, up, cross around up. Really get that shoulder around. Lift two more.

Cross around, up. One more. Cross around, up reverse. Reach down. Cross up to that shoulder. Down long enough. Good. Keep really scooping so that you don't get any hit. Clicking, reaching good to more reaching. Feel that difference. Last one, reaching and hugging that knee. Switch legs, left knee in. Straighten that leg up to the ceiling. Stretch it good and you can really enjoy stretching it here.

Arms press down by your side and let's get all those points. Nose shoulder all the way down, scooping and reaching out and then back up to that nose. And now double Tyna. Cross around. Lift, cross around, up, cross around. Reach to around up one around [inaudible]. Reverse down around. Good length them. That part of the thigh.

Good. Reach out. Yes. Two around, up last time. Good. And hugging that knee. Nice job. Place that leg down. And again, think about touching your toes. Head looks at your toes and roll up one bone at a time. Good. Put your hands by your bottom on by your side and bring your bottom forward. If you can lift it. All right, grab onto your ankles now.

[inaudible] balance with your feet up on the mat and make your back into a letter. C round, round, round and see if you can open the knees a bit and Tuck your ears between your knees. Yes. Good balance with the feet up though. That's it. So you're trying your hardest around this part of your back and I want you to roll all the way back. Inhale, roll back and roll all the way up. Good. Inhale, roll back. Exhale, roll up. Keep your heels together. Inhale, roll back. Exhale, roll up. Hold it here. Drop your shoulder blades. Yeah.

Use Your upper stomach to get your ears between your knees again. Yes in with the air roll back. Exhale, roll up and inhale, roll back. And then a stretch. You here. I want to just give you a little bit of a stretch and let your knees almost come down. And then right back up. Good. And do one more shoulder blades down and exhale, look good. And rest your feet down. Nice.

Lift your bottom back so it's in the middle of the mat again. Good. And we're gonna lie down. Bring your right knee into your chest. Series of five. So you're going to bring the right hand on your ankle and left hand on your knee. That's ideal. And then when you'll switch, you're gonna bring your head up and look at your stomach. Nice. And this leg is going to be right here. Not too low. We're going to get there though. Okay. Stomach in.

And we're going to switch legs. Good and right. Good and left. Good. And right now hold. Bring that knee all the way into your ear using your abdominals. His legs going to go a little lower and switch. God, I want you to squeeze it right out, down the middle of your body right here. Switch hands. Perfect.

Squeeze and squeeze your bottom. [inaudible] and switch. Yes. Good God. Last set. Use your belly to pull in that leg. And now grab both knees, ankles. I'm sorry. Good and stretching. Good. You want to rest the head for a second? Double leg stretch. Go ahead and lift your head up. God.

And I want you to reach your arms up to the ceiling and they're going to go straight up. Good. Notice the angle your legs are, get your matching with your arms a little bit back behind you. Not your head though. Keep your head girl. Yeah. And then pull it back in. Yes, they go straight up the arms, but they circle back. Yes. And now show me that tight, tight stomach. Good. But don't show me tight legs. I want long legs and said reach them. Yeah, that's it. And two inhale. [inaudible] Jen, exhale. One more time.

Keep your focus a little bit higher so your neck doesn't strain and come in. Good. Right leg goes up and hold that ankle. Good ankle, ankle, ankle. Pull your head a little bit more in. That's it. Reaching long again, scrape the ceiling and switch legs. Yes, and down the middle. I want your hips to reach a lot more when you switch. Yes and Fitch.

Great and reach beautiful and reach now twice as fast. Reach and reach and reach and they're flying through the air because your stomach is rock hard, but your legs are long and loose and they're not doing the work. It's all abdominals in one more and both legs up. Beautiful hands behind your head and now you're going to curl up and look at your belly. Good. And you're going to go down a little bit and feel your lower belly pull you up and good. It's like you're getting a little belly lift.

You're going to pull it up with you, scoop it in, good. Reach those legs. Nice and long. Good. Try to stretch the hips instead of tightening up and scooping in. Good. And now we're going to really reach low. So scoop, scoop, scoop and curl up with your shoulders more and two more. Reach Down Long, loud, long. That's it. And uh, and one more time.

Stomach in. Pull your belly away from you. Really get that [inaudible] good. The right knee and twist to it. Come up and twist. Good and switch. That's the idea. Good. Now hold it here. Face up to the ceiling. Just straight up.

And think of a pole right here and twist your spine around that pole. So I want you to Aha. And you're going to pull this elbow and now come center switch legs. And we're going to pull this elbow back and one more set. Pulling your belly really in your knee.

Really in and last time cause you don't want fighting. You let it relax. Bet You could relax it more. That's it. Hug both knees in you. Get a little breather. Very good. Sit Up spine. Stretch forward a foot here and a foot here, right in the middle. Those heels scoop back. Good.

Flex your feet and now arms up shoulder high. Take a breath and exhale. Bring your head down and try to touch the crown of your head, your Tiara down on the Mat and rural back. Good. And pulling in and lift your waist. Let me see those obliques really getting long and keep them long as you curl into yourself. Good, good, good, good, good. Reaching.

This is very nice. Round back here and then girl and give me one more of those in with the air and exhale scooping it. Good. I want you to grab your arches. Good. And pull yourself. See how nice and flexible you are here. It's really nice. I want you to go ahead and keep a hold of your arches but bend your knees a little bit.

So we're going to bring them in and come pull back with your body with a little bit. And what? I want your body weight to come up a little. That's it, but still round. Good cause. Yeah. I want you to actually lift your legs up as you cut balance on your bottom. So you're going to keep rolling back. Good. And now straighten your legs up to the ceiling. Hold it right there for a second. And just straighten up to the ceiling.

You got it scooping in. Open the legs so they're shoulder width apart. Good. And now slide your hands to the outside of your ankle. Ah, there we go. Good. And now you can even push into your hands so that you can pull in even more. Feel that strength. Beautiful. Collarbones that's what I want to see. Good.

So another rolling exercise. You want these nice and relaxed and you're going to roll back and exhale, come on a good. And you want to really focus on something like maybe my cross and you want to roll back and you're gonna come right back up and find it. And that's what gets you back up. And three more in with the air. Exhale up. Good.

And inhale and exhale up. And one more. Lengthening that right hip. Yeah, there you go. Because you can, I want you to grab your toes. Yep. Pull those toes back towards you. You can flex your feet. Yeah. Yeah. And straighten your legs and roll back. I'm going to catch you when you come back up cause I was kinda holding onto you. So I said threw off your balance. You got it.

And in with the air and now upper stomach has to work extreme. One more like that. Good. Bring your legs together. You could do it with your legs together too and roll back and come on up. Yup. And one more. Good. Wonderful. Now leave the legs there and lie down onto your back. You got it.

Bend the knees into your chest. Make sure you're nice and centered on that mat. And we're going to go into corkscrew. So press your arms down by your side and I think you're a little over towards your left. So scoot over a tiny bit to your right. Good are right legs up. Really press straight up. Really press open those collarbones.

Slide that down and use the back of the arms, the triceps to press into the mat so your stomach feels stronger. Turning out the legs a little bit so you can wrap and squeeze. See if he can lower the legs and then pull them back up with your lower belly. Ooh, that's nice. Good. Make sure you feel your stomach and pull it up. Do you feel that? Okay, now we're going to do your obliques.

So you're going to go towards the ocean, but not me. And then pull them back up. Good and away from the ocean without hitting me. Good. And one more time, just making sure. How far can you go work those obliques. Challenge your range of motion. Have fun with it and pull it up. Good. Now we'll do a full circle. Goes far. You can go as low as you can. Go the other side and pull it up. Good. And Go as far as you can.

Low as you can, and then pull over. Good. And one more as far to the ocean down-low all the way over and pull center. And one more time. Watch those shoulders. I want. Nice, clean collar bone scooping in. That's it. Good. Sit on up. We're going to sit up for, saw your heels going to go right in the middle again and you're going to be straight legs. Good. That's it. Arms. I want to see every muscle in your arm. That's it. Nice.

Without moving the hipbones or your sit bones twist to your rights. You're going to twist. Good. And then exhale, reach past that baby toe. That's it. And just stretch, stretch, stretch. Inhale up, untwisting and twist to the other side, the feeder, flex and exhale this way. Good. Exhale. Exhale. Exhale. Inhale up, twist to the other side. Exhale down.

Scoop in, in, pulling away from me and up tidal bleaks as you twist, and then pull this oblique a little further back so you have to sit on that hip a little more. That's it. Inhaling up and twist. One more time to the right and exhaling down. So you're going to keep sitting there and I'm going to stretch you and up and then twist to the other side and you're going to exhale. Good. Keeps sitting on that hip and give me that. She'll ea good. All right, bring your legs together and I want you to flip over onto your stomach. Good.

And be nice and long. Hands are just a little bit in front of your shoulder. Perfect. Good. All right. And I want you to feel always strong strength by squeezing the glutes. And now it's a little harder to fight, but we're going to keep our belly fighting gravity and I want you to imagine there's a big physio ball behind your back and I want you to rule over it. You're going to start banging your head over that ball and then the next bone and the next bone, you're opening your collarbones and come up all the way.

And then you're going to look over the shoulder and circle your chin to your chest down around over here and look forward without crunching that neck. And then look over this shoulder. Circle the head down around over this and look forward. And now as you come down, lengthen your spine out the crown of your head. Good as if you're pulling that mat behind you and reaching good. One more time, Brianna.

We're going to squeeze your seat and pull on the stomach and start rolling over that ball. Opening your collarbones, opening the chest, but a little bit more. Lift that way and to your right this time and looking down around, left and forward and left around right and forward and meltdown. Pulling the map behind you. Lengthening your spine. Nice job. We're going to come up and do a swan dive now. Have you ever done swan dive? So your arms are going to be nice and long like this, but palms up to the ceiling and I want you to imagine that you can touch the ceiling.

So you squeeze your legs into the map and I'm going to lift you. Okay? I want you to pull your belly and look up to the ceiling and come up with me. We're going to come up as high as you can, and then you're going to end up going down with this. And when your upper body is down, you're going to work the back of the thighs at the seat. It's going to be connected with your stomach, and you're going to lift as high up as you can. All right?

So I want you to bend your elbows again and put your hands right by your hand, by [inaudible], and you're gonna stay here. Pull the belly in and start coming up again. Just like you did good. So now your upper body just hold up with the stomach a little bit more. That's it. It's about where I want you. But your arms are going to be up here. So on the count of three, you're going to shoot your arms forward, palms up, and that's gonna Propel your legs right up to the ceiling. One, two, three, legs up.

Try that again. Go ahead and round your back and sit on your heels actually, because that's just not fair. So I'm going to go ahead and stand up right off of the mat now and I'm going to show you kind of the tempo on that. And then you're going to just knock it out of the park. Okay? So you just came up into your nice back bend and then on the count of three, one, two, three, you shoot your arms forward and the legs will go up. Okay.

Legs, arms, and you a rock. Okay, so now, now that you know where you're going, right? So still all of it coming from the same muscle groups. And again, I want you to just to be able to Aha. And on the count of three, one, two, three, palms up his legs, arms up, legs, arms, up. Touch the ceiling, you can get higher. Give me one more. Reaching higher. Yeah, that's it. Very good. Round your back and sit towards your heels. Very good. Stretch, stretch, stretch. Go back onto your stomach. On this one you're just going to go all the way down in your stomach and we're going to lift up onto your elbows like this and I'd put them right here and make two fists and be like a sphinx and push into the mat. Good stomach. And now squeeze your legs and I want you to imagine that you could touch your head with your feet. Okay.

Like you're doing this beautiful back band and you can go your, your legs are going to be like this right to left too. And just have a nice long neck right there. Make your feet come to your head instead of your head to your feet. Good. And then the other. Yes. Good. And really work that hamstring. See if you can get your thigh and knee up off the mat to get to your head. Yeah, working it. That's it. And to know sink in in that chest.

Right. And one more set right to and left. Two very nice, right facial cheek on the mat. Now enhance right here. Good. Come up a little bit higher. And now I want you to do both legs. So squeeze Le actually straight leg lift first.

[inaudible] now touch your head with both feet. Three kicks. One, two, three. Good. And then come up and straighten your arms behind you. Switch facial cheeks and do it again. Kicking one, two, three and reach to three and switch to three. And this time I will stretch you, stretch you, stretch you. And one more time. Kick two, three and stretched on McChicken and Rolla and round your back and sit on your heels. Nice job. Very good. All right, you're going to flip over nice and quick. Good.

And you're going to sit up tall with your legs. Hip width apart, flexed feet. Scoot back just to your heels right here. Good. All right. And I want you to put your hand hand over, hand behind your head and feel there's those bones underneath your school there, your occipital bones and pull up on them. Okay. The exercise is called neck pool cause you want to feel real nice. Pull on your neck on the way down. Not on the way up. Just on the way down.

So pull it in. Pull back. Good, good. Start curling under, pushing your heels away. Good. Now round up like you did earlier. Curlin good. Kiss your knees. Sit up tall using your stomach. And now pull back on that neck. As you squeeze your heels away. Push them away from your seat. Good.

And again in with the exhale to kiss your knees. Inhale, sit up tall. Use your bottom to liftoff like a bed of nails and push these heels away. I like that. That was really good. Good, good, good. And two more in with the year at sales scoop. Scoop, scoop. Inhale. Sit up tall and pull your belly in as you push away those heels.

And one more time and in with the air. Exhale. And now up, now you're avoiding your right side a little bit. So pull into that right side so you feel no, keep going to your [inaudible]. [inaudible] that's it. No, no. Clinking there. Now we've got some, oh, I love it. She's ready for some more. We're going to do 'em jackknife. Rest your arms by your side. Bend your knees into your chest, extend the legs up to the ceiling. Good.

I want you to imagine an escalator going up on the diagonal, and that's going to be your bottom. Squeeze your bottom and take your legs over by going over with your bottom. Good. And now take them right up to the ceiling like so. So that's step two. And then you're gonna go down one bone at a time. Would NYSE control? So position one, the bottom goes over in the legs.

Just follow two up. You go, squeeze them up. And then three is rolling and work and work. Good. And one more time. Hips come up on a diagonal. Squeeze those legs up. Lengthening these hip flexors. Good. Now control. Control. We're going to do one more.

I want those waist muscles working and over and up. That's it. And now you want to keep that lifting as you go down. That's tough. That's it. That's it. Now I'm not doing anything. Great job. Good. And we're going to sit up and turn onto your right side. So yes, and you're going to line your whole body on the back edge.

Back to the other edge behind your, Yep. Good lie on down. And I want you to be with your resting your head on your hand. So get your head up and there you go. And take yourself back three more inches towards [inaudible] elbow two. Excellent. So we're back on this mat.

The legs are going to be right here. Take your tailbone back a little bit more too. There you go Brandon. But your shoulders are a little off now. [inaudible] okay, so still I need your shoulders forward. So there, even with here, give me one more. If I just get you in the right position, this nice box, then the rest will be easy. Easier, I should say. And this is just like that. Good. So your stomach is going to hold your box, your hips are going to stay stacked. And I want this leg up just at the level of this bone.

Turn it out a little bit. And now can you reach for that wall? Like really pull along that five. Love it. Try to do that. And we're going to swing that leg like a pendulum. It's going to swing forward and it's going to swing back good. And take it forward and take it back.

And we're going to do eight more times as you get grounded. So no shoulder rolling forward, right? Good. No hips moving, right? It's all staying square because we want good legwork. We're reaching that leg out of your hip. We're really holding your stomach in so it doesn't works in the back of the thigh, back of the thigh. And tomorrow. Get that back of Zine glute. That's it.

And one more time. Use your back of the and glute to go back. Nice and likes together. Very good. Now put your left hand on this hip and keep it pushing away. And we're gonna work this outer thigh and push that like up to your ear and then squeeze down. But it's not allowed to move and go up. That's better. And then squeeze and outer thigh.

And then really squeeze your inner thighs together. Good. And two, and then pull, turn, pull back the hip a little bit. [inaudible] and pull your belly away from me. Oh yes. So that you can really get this stretch. One more like that. Rhiana up and then reach for me. Belly-Up hold and five little circles. One, no circling in the body. Just that leg. Three, two, one.

Reverse it. One, two, three, four, and five. Good. Hold that leg working. Put your hand back on the mat in front of you. Nope. Sorry. Yes, thank you. And you're going to kick the like forward. Bend the knee to your chest. Take your knee back to the other knee. Hold it there. See if you can get your heel closer to your seat.

Keep your heel on your seat. And how far can you take that fight back, back and back and back. And then keep it there and extend the leg. Good and forward. All the way forward. Bend the knee. Take the knee to the knee. Good. Using these muscles. I'm going to stack up your hips. Good. And then one more time. Bend the knee. Good.

So we're going to use the ribs and powerhouse to hold you here. And so you can feel these muscles go back and back and now extend that set legs together. And now we're going to reverse from here. Go back. Yeah. Now try to get, let's, let's go back again. Good. You feel me right here. Wrap your leg around me. Yeah, there you go. Now need a knee. Need a chest and extend up to your nose and take it all the way back.

Good. Now Imagine I'm here. That's better. Need a knee. Need a chest and extend one more. All the way back. Good. Watch the shoulders, right? And then all the way forward and straighten and then legs together. Nice job. Go ahead and lie onto your belly. Good.

Make a small pillow for your head. Putting hand over hand. Good. Squeeze in the back of your inner thighs and laying thinning out. Lift the legs up. So I want them high, but even more than high. I want them reaching k, open them the width of the mat and now squeeze him all the way together. That's it. Let me see. One more like that with and squeeze.

Now I want you to double time that open and close. One, two, three, four, even faster. Cooking, six, eight, nine, ten one, two, three, four, five, six, seven, eight, nine, 10. Nice job. Roll to your other side. So now you're lining up on this side and the feet are going to be a little forward. Here we go. Lift that right leg up a little bit. Right hand and just to, so it's at this level of this bone turning Albany and you're going to go forward, back. So we're going to keep that leg of this level and forward. This is going to be your heart or like I forgot. I have to keep an eye on this guy and full and back from here and phone.

Good job am back. Yes and forward. Really reaching for all for the doors, for the walls and to and reaching. And give me one more wrong man back and now legs together. Good. And we're going to put your right hand here. Good. And I just wanted to take care of that shoulder. Great Scoop.

Push up that light to me all the way up. Nope. Sorry to the ceiling and then squeeze down using your inner thigh. Good. No, don't let that hip move. Push it up with the outer thigh. That's better. And you want to get a nice good burn right there. And then school is like you're squeezing a thousand pounds together and too good. And one more time up.

And really don't forget that length of pull your belly away from me and reach and region reach and keep that length as you circle one and two and three and four and five and reverse it work. Those legs get longer and longer and longer. And Dap. Good job, bicycle. Put your right hand back in front of your belly. We're going to lift that right leg up just about here and kick it forward. Bend the knee, sorry. All the way to your chest. All the way so I didn't anywhere and then need a knee. Good.

And now I'm going to give you a little stretch here. Just your bread. Yeah, we're going to keep working the back of the thigh and glute and we're going to extend like right there. Good and forward all the way to her nose. Needier knee, chest. I mean need a knee. Good. And then extend. There you go. One more forward. Knee to chest, knee to knee, all the way back and extend. And now we're going to go together, reversing it back from here. Beautiful knee to knee, knee to chest and extend. And I liked how you're keeping your thigh here as you pull it back. Good. And need a knee. I'd love for your knee to come a little higher to your chest.

One more time. Good. You had such a rolling like a ball. So I want to see that scoop. And then that extent, bed or legs together to love it. Lie on your back, bend your knees to your chest and then just kinda shake out your legs. Just go ahead and shake. 'Em Out. [inaudible] good. And we're going to do three teasers. They're really common sense but super, super hard.

So the first one you're going to have straight legs and reach your arms back. Okay. And I'm just going to kind of get you into position to start with. I'm going to be nice for the first one and then it's all you from there on. Go ahead and give me your hands and then scoop in and I'm going to pull you up while you just get as many wrinkles in that shirt as you can. That's it. Beautiful. And now roll back scooping into your back.

Gorgeous. And now come on up. Same. Thank God. Ain't rolling back. And now hold your own legs up and go for the last one. Scooping in, up, up, up. You can do it and come on, touch your toes. Get up there and rule in debt. Now you're going to come up again and we're going to move the lower body.

So you're going to keep your upper body there and the legs are going to go down and pull up one and down and scoop up too and down and scoop up three and now will everything down and reach your arms back. And now roll everything up into that teaser up you go scooping in, up up his upper abdominals. Good. And reach your arms up and roll away. That's it. Let's go down to two more into your back. Pull your back into the mat to come up. Mm, that's it. And follow that.

Yes. Arms up and reach way back. Always is first. One more pool. You're back into the mat for that power scooping in and then arms lifted. Arms up all the way to the ceiling. That's what I wanted. That's it, Brianna. Good job.

Go Hug your knees into your chest and you're gonna flip over onto your belly for some swimming. So nice and long it. Remember how big your swan dive was. I want your swimming to be that big. Okay. So I want your arms reaching long out of your powerhouse, your legs reaching long and reach long to lift up all your limbs. And now your right arm and left leg higher, and the head out of the water.

And now we're going to swim fast and it's switch switch straight. Inhale, two, three, four, five. Exhale. Let's get your chest up out of the water. Yeah, and axially. Give me one more time. Big Breath up, up, up, out of the water. Use those back muscles and exhaling and rest. Melt into the mat. Round your back and sit on your heels. Great job. Good. Now you're going Tuck your toes under and you're going to plant your hands and go into a pushup position. Great.

So we're going to squeeze our hips together like crazy. Squeeze your glutes, good stomach in, and open your collarbones. That's it. Nice. And use the back of the thigh to lift the right leg up. Just the right leg. Rock back on that Achilles Tenent. Pull it forward and put the foot down and squeeze your hips together and rock back. Good. And I want these, this solid and good. Don't push over one hip. Keep him solid, that sit and don't push this hip over. Fight back.

That's it. Very nice. Now your right hand to your left and you're going to stretch up to the ceiling. Let your feet just cross naturally and turned around facing your fingertips to me. And your bottom's going to be back up. There you go. Good. Your eyes can look at your hipbones. It's really good. So that you're gonna point your right foot up and flex it down.

What your left foot up and flex it down. Now give me some reach up and now reach for me as you flex down. Good. Take your bottom up with you. And less than just one morning each like flags. And one more here. And now I want you to Tuck your left knee under and face forward. Good.

Take it a little bit more towards the center of the Mat. So the left knee is right there. Good. And you're going to be up on it. So this foot is going to be back here. Awesome. And I'm going to pull your foot. Excellent. This leg is going to be nice and long right here, and I want this hand right in the front in line with your knee. That looks nice. It's a little bit, just a tiny bit under your shoulder. More one at full.

This hand right behind your head. Good so that your head can push into your hands from your stomach. Good more thigh work here. We're going to lift this leg up. Good and pooling in your belly. We're going to really reach it. Pool away from you with your energy. I liked that Brianna, and now you're going to try to keep it this high as you kick it forward to your nose and then take it back and forward.

Good and back. Now hold it out to the side. Good. And this, I want you to pull back a little bit so it's straight and I want you to squeeze forward. That's it. Now work on that for the next three. Kick forward and back. Yes, and then you can try to lift it up higher. One more forward. Work on that hip. Good and knees together. Kneel up tall, tall, and beautiful.

Now we're going to go the other side. Yes. This hand can come a little closer into you AAHA. This hand behind your head. You got it. Good. So again, really work on this. That's better on this one. And this one's straight out and forward and back.

Reach it long, long at your hip. Good. Get that thigh working. Press it forward as forward as you can. That's it. One more time. Really squeezing that right hip forward and long leg and mule up tall.

Good. Take your body just over a couple inches this way. And now sit on your left hip. Stack up your knees, stack up your ankles and go ahead and grab on. Good reach from your waist. This arm up to the ceiling. Good. Even your neck. I want you to just really pull up through your waist and then take everything over from there. Yeah, that's it. Really. Scooping in and stretching.

Yep. And now coming up and you'll go out to your elbow and this arm reaches scoop, scoop and you feel solid hips and your feet stacking and use your waist to come back up. Yes. And lifting up and take all this over with you. Beautiful again, out to your elbow. Good. Watch that Guy [inaudible] and use this to come up nice and quick. Like you just lit a match that, that sound of lighting a match.

That's how quickly and now reach out as far as you want and you're going to use that waste to pop right on up. There Ya go. Good. And you just end with a nice stretch here. Good. And you're going to take your bottom a little forward and reach the legs long in front of you to switch sides up to the ceiling. Good. And over to the other side. Nice job, Rana. Take your bottom back. Just a hair. Good. And we're going to bring this arm up, but first again, yes, I want that length. And then taking your ribs, your powerhouse, everything reaches and stretches and that feel nice.

And then you're going to go out to your elbow, stacking your hips. And I want these knees a little more stacked. That's it. And from your waist, pull on up. That's better tempo and over going to relax that shoulder and up and stretch and up. Good and scooping in and reaching. And one more time. Slide out as much as you'd like and enjoy it, but do now let's stack those up that you got to come back up. And here we go.

That's it. Good. And just end with again with that nice. Try to get as close to your head as you can. Now you're going to plant this hand right there and this one's going to be going there, but about just a little bit floating, a little straighter in the legs with the top one crossing in front. Very nice. And we'll do two snakes. So we're going to move our box so that it faces the mat.

We're going to scoop in and round this part up. Really re pull away from your arms. Good. And now squeeze your glutes as you open your collarbones and go forward into a nice back bend. Good. Open, open, and come back up scooping and untwist. Bending the knees again. Bend those knees. Excellent. One more of those. Scooping it up. We go. Nice. Pooled in belly.

Now feel those lats in the shoulder blades. Good. And now go ahead. Forward with the chest bone. Don't let those go up and squeeze and come on up and untwist. Bending the knees again. Good. Bring your feet a little closer to you. Good. And yes, that hand is gonna go right there. Maybe pull this hand in.

Just a need. Somewhere in between there. Good. And we're going to go for the twist. So we're going to do a great bridge right now, right? So let's go ahead and squeeze your hips and reaching up and take that on. All the way overhead.

So you feel this waist lifting good and work your ways to bring that left arm under the bridge. Scooping in. Yes. And now face your frame forward, squeezing your hips forward. Try to open your chest to the ceiling and reach the arm back to the ocean and then go forward and bend at the hips. One more. Very nice, Brianna. Let's see what that shoulder's doing. Good. Scooping in, lifting with that hip. Nice curl under the bridge and back. Facing forward lifting, lifting. Open the chest.

If you can really squeeze in those hips, go forward again. And bending. Nice job. You're going to swing the legs up into a teaser to the other side again, that's it. And over. Very nice. Good. Do you have enough room on that side? I think so. These legs are going to be almost straight and this foot in front. Fila a little straighter. There you go. Nice.

And just a tiny bit back. And those right hands going to be, there you go. Ready for two snakes. I just want you to really work on this and this. Okay, so we're going to scoop in and round up. Good. Good. Alright, so now we're going to think about those as you squeezed from your seat. There you go. Exhale, exhale, exhale and up and untwist and bend those knees. Good. You can go up on the ball of the foot when you go up.

Whatever feels natural on that. Okay. One more stupid in and come up. Good. Yes. In a little bit less a. There we go. And now go forward. Squeezing. Where's my squeeze and coming up? That's it. And untwist. Nice or twists back, I should say.

Pull your heels closer to you. Good. Maybe just to [inaudible] and rest this arm over your legs. All right. Soften that elbow. Just let that shoulder be nice and square and now we're going to come up into that bridge position. I good, good, good, good. How are those feet feel? Yeah, let's get back down again. We had the this one. There you go.

When you started they were stacked and you can do that that way too, but I like teaching it from the beginning like that. All right, so we're going to squeeze your hips and come on up and really work this left hip. Good. I love that stretch. And now under the bridge. Good, good, good. And now face forward, really squeezing your hips forward. Good. Now squeeze him forward as you open your chest up to the ceiling. Nice and face forward again. And Bend at this knees. Great. One more time. Nice work and over good.

And under the bridge and forward. Good. Now I want more hips squeezing forward. And now open your chest and back. Forward and bent. Nice job. Now I want you to go ahead and face forward towards me with your feet. Good. And we're going to do one of my favorites. It's called Boomerang. So you're going to cross your right ankle over your left.

Good. And sit up as tall as you can with your hands by your side a little bit more forward with your hands on the sides. There you go. Good. So yours right now are a little behind you and I'm on. There you go. Good. So you're going to try to lift your legs an inch off the mat without leaning too far back. So do as little motion as you can. Pull them up. Stay Taller. I think you can do that. A little deer. Let's see. Come on.

Sit up tall. Use that lower belly. You can bend the elbows if you need to do, but lift the legs up. There you go. Now you're going to go all the way over with them. Lift to it, and your hips over your shoulders. Beautiful. Now this is a strong outer and inner thigh. So you're gonna open, pushing open with your outer thighs and then switching ankles, closing with your inner thighs. Okay? But the tempo is going to be like that. Okay, so let's see. I had your right over your left, so I'm going to have you like this. Oh No, we just switched him. Just kidding there, Brianna. Okay, so now you're going to roll back up into a teaser.

So roll up and I want you to reach your hands. That's it. Now bring your hands together behind your back. Good. And use your stomach to reach your stomach to your thighs, your chest forward to your knees, your head, all the way to your feet. Really reach, reach, reach as you lower down, and then big circle with your arms to your ankles. That's the exercise. Now, hands by your side. And we're going to do it a little quicker.

So you're gonna pull up the legs from your stomach. Roll over a quick switch out and inner thigh. Nice. Roll up to your teaser, keeping your hands on the mat until you balance. Then reach hands behind your waist and you try to use your belly to come towards your legs as you lower them down and big circle to your ankles. And one more set. Sit up tall and take those legs over.

Open. Close. Rolling up into a teaser. Balancing arms. Good. Hands behind you. Good big stretch forward and hands to your ankles. That's it. One more time. And sitting up tall and take it over. Open clothes. Now try to find your balance here.

Their hands behind you. Good. And now give me all you got to reach for it. Yeah, that's a hard one. And then grab your ankles. Nice. All right. But she sit up tall. Bring your bottom forward. [inaudible] actually don't stay right there and bend your knees out cause we're going to stand up after this. And hands under your ankles.

Knees are just a little bit wider than your shoulders, but not much. So I'm gonna have you, you right here, good. Round your back and almost think about getting your waistband onto the mat. So keep rocking your weight back in. The feet are going to come up with you. Good. And you're going to clap. One, two, three and I want you to roll back and see if you can clap your feet over here.

Yep. Good. And now roll back up. Take your head with you next time. And rock back. What? Two three head first. Perfect. Brianna and roll back. Clap too. [inaudible] and roll forward. Clap two, three. Picking up the tempo.

Roll back, clap two, three, roll forward, clap two, three. Wash the shoulders, clap, two, three. Good. We're all forward on this next one. We're going to roll to a standing position. So leave your feet there, cross the ankles, and I want you to go all the way up and up you go. You didn't need me at all. Nice. Come this way. Turn around and make your body is tall and long and lean as you can and reach your arms up to the ceiling. Good. A little bit of a Palani stance.

Good. Maybe a tiny bit, small, narrower. And you're going to try to keep the weight on the ball of your foot as you roll off an imaginary wall. So you're going to curl down your head and going forward until your hands are on the mat. And then I want you to walk out into a pushup position. Gone. One, two, three. Good. And squeeze the glutes, impulse bodies. We're going to try to bring the elbow straight back to the ribs. So we're going to do five down, up one good. And up, down up two.

That's it. Down Up. Three. Use your belly to help lift you up, down, up to squeezing your seat. And one more time. Down, up five. Good. And now pull back in the belly and walk back to your feet. Good. And rolling up. Keeping your weight a little bit more forward. That's it. Arms up to the ceiling. Next, Brianna, we're going to do two sets of three.

And I want you to think of a seesaw. So you're going to go into an arabesque where the right leg is going to go behind you. And as your arms go down, your leg goes up and you're really reaching out of your center. Okay, so right leg, Aribel desk. Good. Find your balance on that left reaching, reaching, reaching, and then the hands go down. Walk out into a pushup position. You did that beautifully good. Get your hips down a little bit.

And three pushups only down up one good elbow, straight back to yup. And one more. Good. And now walk back into towards your feet. And here is the tricky part. Make sure you're right, you're standing legs a little turned out to be a better balance and now you have to reach with your arms forward so that you can come up. So reach your arms to me. Reach, reach, reach, reach, reach and bring that foot down. Very, very nice. We have only one more leg, so arms go back up. There you go. And left leg for the grand finale. Feel that thigh work, stomach [inaudible] [inaudible] and then walk out into your push up. Good.

And down. Up One. It's, don't forget to squeeze your bottom down a little bit too. It's a little bit up. There you go. Last one. Good. And now walk back to your feet. Very nice. And turn out that left foot a little bit first and then reach you that leg and reach to the arms and reach and reach and reach. Bring that leg down. Little Pilati stands. Lift your belly up all the way through your fingertips.

Huh? And I want you to take a breath as you push down and exhale here and you are all finished. Nice job. That's good. Nice work.

Comments

1 person likes this.
I feel like I experienced a private class! Thank you.
Monica Wilson
Great! Thank you!
1 person likes this.
Oh my...that was a Level 3 in my mind!

Monica Wilson
It definitely is not a walk in the park! There are some advanced exercises (Level 3) sprinkled in here. Probably should be rated a Level 2/3. Way to go for it!
Thanks for pointing it out:)
Monica
1 person likes this.
Monica, I really appreciated your specific cues to use our core, make our C curves and reach our selves out of our comfort spots. The visual of having a physio ball on my back was a great cue! Thank you for sharing your gift of teaching. I had an excellent "private" lesson too.
Lovley class Monika thank u x
Lovley class Monika thank u x
Monica was awesome
Ive been working with 3 different coach in 1 n a half year , but she teaches in a very different and better way .
thanks alot
Monica, thank you, it was a fantastic class. I feel great!
That was like a fabulous Masterclass!
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