Okay, let's stand up on your good and go ahead and face face me.
So when you do a backbend, still thinking about your teaser and everything's coming from your powerhouse always. All right, so let's stand at the edge of our mat. We're going to be in a Peloton stance, okay. And then one arm over the other. Really connect your mind to your body right now as we're going to lower ourselves down to the mat. So one foot in front of the other. And Go ahead. Pulling your powerhouse in and up.
Lower yourself down and then lift your bottom back to the midway and re lie down. Go ahead and stretch out reaching your arms nice and long already really feeling your legs reaching long and your stomach really sinking into the mat. Good job. Go ahead and bring your right knee into your chest, hugging it in, and the left knee. We're going to start the hundred with your knees bent. So we're going to take a big breath and we're going to exhale. Draw your belly in and up and just start pumping. Here we go.
Inhale and exhale. Now with your belly in on the next exhale. Lengthen your legs
And Inhale, rolling back. Lower back, middle, upper and reaching back. Arms head. Exhaling. Inhale to start. Exhale to finish it
Yeah. And with the Air XO, really pulling your belly into that open space. So inhale, exhale, pull your belly in and up. One more time. Make sure you're getting a good hamstring stretch when you're forward so that it'll help with the rollover and we're going to bring your arms up and then by your side and legs right over open and come down one bone at a time. Sweep the legs down together and over.
Yeah, Dan together over and reverse. Click together. Open and over. Squeeze together. Squeeze those inner thighs. Sweep those legs down over. Let's do one more and thinking about the rule. I mean the single leg circles. Are you going to keep the right leg and stretch at one extra time? I'm suppressed by your side. Like comes up, cross around, up class around up and three up and cross around.
Always lifting from your stomach. Holt rivers down around reaching away from your powerhouse, lengthening that thigh and the bottom leg. It's stable and centered. Last one. Good. Hug that knee and stretch that leg down. Left knee and left. Lega stretch it. Press your arms, stabilizing and pull the like up to your nose. Cross around, up, cross around up. So think always about your teaser and how you're going to lift your legs up.
One more from your powerhouse rivers too. And using the back of the thigh to pull that leg out. Two more. And last one, great job. Hug in that knee and roll up to a seated position. And now I want you to just lift your bottom forward a little bit so that your knees are bent. We're going to do the roll back to start. So we're going to have our shoulders right over our hips and you're going to round your back so round, round, round and we're going to roll back just to your waistband, keeping your hands under your knees and then come forward.
Scoop your belly and now down to your bra strap, going through your waistband first and now all the way down to your head, head comes up. Really articulating. Good now holding it here. Try to balance with your feet up off the mat. Good. Now we're going to roll back and hold. Try to get your shoulders as forward over your hips as you can without tilting your Po, losing your lower back. K, one more here. Great job. Now grab onto your ankles. Get a little tighter and two more initiating from the lower belly and really using the upper belly on the way up.
Because now we have hands touching your elbow, your elbows touching your needs ant
One more. And now bend the right knee and Chris Cross and over to the other side and right when we're set and left and hug those knees in. Sit Up. We're going to spine stretch forward. So heels in the middle of the blocks. Arms here, make sure your shoulders are right over your hips. Pull your belly in and up. We're going to inhale and exhale.
Exhale all your air. And then you have to inhale up stacking your spine and then you have to exhale down. So move with your breath. Inhale up. Exhale down in Hila, taller, taller, taller. Last one, lifting into a c curve. Touching your head to the ground. If you can. Good. Grab onto the inside of your arches. Stay here, take a breath and exhale, scoop and more and get lower. Nice. Let go of your arches. And Rola. Good.
I did that little extra stretch cause we're going to get into open like rocker from here, right? So we're going to just gonna rock back in our pelvis and we're going to let our legs float up. Good. Alright. Relax. Shoulders and neck. And here we go. Inhale and exhale and in with the air. Very nice. Lower belly starts. Upper stomach two more and last one.
And we're going to bring your legs together and do three more rollback. And too, and hold. And depending on your flexibility or who they're going to grab your toes or stay on your ankles for the last one. Roll back. Hold it there. And you're going to reach like you're doing a teaser and roll away from your legs. Legs are here. Good. Alright, let's do corkscrews.
Circle the legs to the right down around and pump. Center and left. This time we're keeping our bottom down. Now we're going to lift it. Circle right around. Lift your bottom up and left around and lift your bottom up. And now right around lift your whole backup up to the ceiling.
Come down the center, left around and lift all the way up. And then down up for saw. You should be sitting right on up. Heels in the middle, arms out to the side and we're going again, move with our breath. Okay, so you're going to inhale and exhale as long as you can in how twist with your inhale and exhale songs you can inhale, really using those love handles. I want you to lift with them work. Um, you're going to twist as you inhale and you're going to exhale, reaching your arms in both directions. One more set in with the air. And then we're going to flip over onto our belly. After this next one, and up, and exhale, come up tall. Close your legs and flip on over for the neck roll.
So we're going to prepare for swan with our neck roll, pulling in your belly. And we're going to start coming up into a nice back. Ben Supported by our powerhouse. Open chest. Look over your right shoulder, circle around left and look forward. Look left, circle around right and look forward to come on down. We'll do one more set. So this is our reverse teaser, scooping in at least the upper body and looking left. Circle down around right and forward.
And look right around left. Look forward and come on down. Lengthening your spine again. All right, we're gonna come back up and then we'll go into swan. Up we go. And on the count of three we're going to go into swan. One, two, three, arms forward, arms up, arms up, legs, arms.
Make a little round shape with your arms, pushing your knuckles into each other. All right, and think about kicking your head. We're going to lift both legs together, engaging the hamstrings and glutes, and the right toe is going to go. One, two left, two, one legs kicking your head. One legs, reaching it right to left to right, to left to right to last. Left to enough. Right cheek on the mat. That's facial cheek. Hands behind your back. Lift the legs and three kicks. One, two, three. And pull your belly in. Lift, lift, lift, sweep chief and kick. Two three, lift two three kick, kick, kick and lift. Lift, lift. And last kick, kick, kick and lift. Lift, lift. Great.
Round your back. Sit on your heels, Kat. And we're gonna flip on over for NEC. Pool, a lot of ours favorites. So we're going to start sitting up on this one and go ahead and put your hands behind your head. And super important to not to lose momentum on this one. So squeeze your bottom. Push your heels away, but then stretch forward and then inhale, sit up tall and then push your heels away.
Give him a little hug. Make sure you have room. Good legs up at a 90 degree angle. And Jack Knife means we're going to go 90 degree and then straight up to the ceiling. So here we go. Pulling over and up and then lengthen down, Eh, two more. Over and up. Yeah, one more time. Over
I want us all the way through you to your feet, Rebecca. Pull your feet back. There you go. All right, so now I want you to scoop your belly in and lengthen your legs away from you. Have that opposition and then lift them up and bring them forward. And now we're going to take the right leg a little higher and you're going to scoop it forward one, two, and back two. And I want you to think of those teasers.
So when we're going to pull the legs up, you're really using your stomach. So give it a good stretch right now. As well as when it goes back is kind of like swimming. Think of one way. We're going to be on our belly. We're going to do swimming. You've got to really work that hamstring and glute to go back. Give me one more good job legs together.
Let's put your right hand on top of your hip so we know your hip. Stay stacked and push up and then squeeze down. Good up and really try not to look at your feet because this is postures here looking forward and up and you're really pulling your belly in and up at lengthening your spine. One more away from the leg that's going down now. Five little circles. One, two, quicker. Three, four, five. Reverse it. One, two, three, four. Good job. Place your hand right back again.
And we're going to do bicycle. Lift up the leg a little and really kick it forward. Then bend the knee to your chest. Take the need of the other knee and then behind as far as you can stretch and extend and forward. Then the knee. Need a knee, knee, back, and extend. One more. Need a knee, knee, back. Extend. They're going to come together for the reverse.
Kickback toe all the way to your head. Need a knee, need a chest, extend all the way back, toe to head. Need a knee needed, chest extend. Last one all the way back. Towed head. Need a knee needed, chest extend. Nice job. Good. And now you're going to go ahead and lie down onto your belly. Make a small pillow for your forehead and lift your legs up nice and long and high. 20 beats, Oakland gloves, one four, five, six, seven, eight, nine ten one, two three, four, five, six, seven, eight, nine, 10. Great job. Go ahead and we'll over to your left side. Again.
I want a really nice long line in your body. Then you're going to pull your belly in and up away from your legs for you from your pelvis. Reach your legs long and then lift them and bring them forward. Good. Alright, left leg lifts a little bit and we're going to kick it forward. One to n, back to and forward to and back. And think of that teaser. Okay. And swimming.
So here's teaser and back extensions, swimming, aunts, stomach and back and forward. Back and three and two. Whoops, here we go. Two and one more time. Forward and back. Good. Now again, we're going to put your left hand on top of your hip to keep your hips square and we're going to push up and then squeeze down and up and lengthen again. Try to avoid looking at your foot. Try to reach long, pulling your belly in and up. One more time, squeezing a million pounds down and five little quick circles. One, two.
Only the leg is circling. Nothing else in your body. Reverse. One, two, three, stable upper body and good bicycle. Kick that leg. Forward. Hand goes back in front. Bend the knee. Need a knee. Take that knee back to stretch and then extend forward. Need a chest. Need a knee and back and extend. One more. Take your knee to knee all the way back Stan legs.
Together for the reverse work, the hamstring and glute who your towed your head. Need a knee. Need a chest. Hold it there with your belly as you extend back all the way towed your head. Need a knee, knee to chest. Really use those abdominals here. One more back toe to your head.
Need a knee and all the way forward and extent. Good shot. Go ahead and lie down on your back and we're going to bend the knees into your chest and shake them out for the teasers. Good job. All right. How'd your knees into your chest? And we're going to do teaser one through five before we go into boomerang. So I want you to reach your legs up and reach your arms back.
And now we're going to lower our legs to a 45 degree angle from your powerhouse. All right, come on up to touch your toes
Now Bend your knees, feet flat. Teaser five. We're going to straighten your left leg. There you go. You're gonna keep your thighs wrapping and squeezing your knees touching, and you're going to come up and just reach for your left toe. Okay. And now we're going to go down and now you're going to come up, twisting over your right knee, twist, twist, twist, come center and roll down. Switch legs. Got a lot giggles. Come up
Try not to hinge back too much before you use your belly to lift those legs up. So we're going to pull those legs up over open switch role to a teaser. Hands go behind your back and then stretch forward. As you lower your legs, circle the arms back to your ankles. Hands by your hips, scooping
Nice job. Go ahead and flip over onto your belly for swimming. We're going to do swimming into rocking. Actually, I'm sorry. We're going to be rocking into swimming. So anyway. So go ahead and grab the top of your foot. Big Quad stretch in hamstring work.
Push your feet into your hands and your pelvis into the Mat as your powerhouse lifts you up. Good. Come on down. Give me three beats of your heels to your seat. One, two, three and come up again.
Use Your glutes. One more. Good job. Now hold the lift and reach your arms along. Right arm and left arm. Right arm and left like higher stretch guys, long swimming Wallah. Okay. And here we go. Inhale two, three, four, five x out to five and breathe and exhale and in with here. Annex and melt. Round your back.
Sit on your heels and think about leg. Pull up to plant your hands. Tuck your toes under and we're going to go out into a plank position. Ready? Good. Alright. And we're going to lift the right leg. Rock back on the left ankle per floor and switch legs left rock four. Make sure your hips aren't rocking though
And lower yourself down. Seal. Bring your bottom a little forward. Not too far. Do you have enough room to stand up afterwards? Right. Hands on your ankles. Here we go. Clap two, three. Roll back and up. Always inhaling as you roll back. Exhale on the way up.
Four more. Controlling it from your powerhouse, massaging your spine.
Really isn't that powerhouse day, so I'll fall off for you. All right, so arms reaching up to the ceiling and you're going to roll off an imaginary wall rolling forward. Coming up. Here you go, Rebecca, and I'll walk out into your plank and let's do five down. Up One.
Elbows. Graze your ribs one more and walk back. I think my counting was off on that one a little bit. Again, weight on the ball of your foot. You want to curl your tailbone towards you? Rolling up through your spine. Arms Up. Good. Walk towards the middle of your mat. Actually just turn around towards me.
Arms up and left.
Take a big breath as you push the earth down and exhale, lifting even more. And really nice job. Good work.
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