Strength and Endurance Mat

Okay, we're going to go into an advanced plot. Is Class inspired by Julian Littleford, so I will unfortunately show no mercy. So here we go. Are you going to start on your backs? And let's just talk about the form before we get going here. Your feet are in line with your hips. You have your toes, your heels, your hips, your knees, your shoulders, all in a line. This is our warmup.

We'll start slowly and then speed up just a tad. You're going to curl your pelvis under, rolling your spine up, one vertebrae at a time, going up into a bridge. Stay here. You're going to stretch and reach the arms up and overhead. Lift your chin off of your chest and let's roll down. Drop the ribs, rolling the spine down. One Vertebrae at a time. When your tailbone touches the mat, curl your chest up, reaching the fingertips above the knees. The arms go down to the sides.

Your head lowers down again. You squeeze the back of the legs, you pull your belly in and you roll your hips up, up, up, up, up, stretch and reach the arms up and overhead. And exhale. Roll the spine down from the upper back, middle back, lower back, tailbone, and curl the chest up. Fingertips above the knees, arms down low or the head. Again. Exhale, rolling the spine up, up, up, up, up. Inhale, stretch and reach the arms overhead and roll down. Get that nice stretch through the thoracic spine. As you roll down, read out, lift your chest, reach above the knees, arms go down though, or the head again. Exhale, scoop that belly in. Squeeze your bottom tight, lift your hips up high, and then once you're there you can stretch the arms overhead and now roll it to have from the upper back, middle back, lower back tailbone, and lift your chest up and lower the chest down again. Curling the spine up, up, up, up. Hips are lifted.

Stretch and reach the arms overhead. Inhale, exhale, soften the ribs. Rolling down. Create that flexibility through the spinal column and curl the chest up and lower down. Let's do a few more. Remember this is your warm up right here. Pull the belly in and roll it up. Nice and fluid. Stretch and reach the arms overhead. Lift the chin, roll it down. One vertebrates hatches the mat at a time.

Tailbone drops and you lift your chest. Lower down. Let's do two more. Exhale, roll it up and he'll reach the arms overhead. Exhale, rule it down, and another exhale to lift the chest and go down. One more time. Exhale, roll the hips up, push down into the feet. Make sure those knees are straight up to the ceiling. Reach the arms up and overheads. Soften the ribs. Roll down, roll down, roll down, and you're going to curl your chest up and stay there.

Lift holds it here. Bring your knees up to a tabletop position. Hold here. Strong arms, shoulder blades are lifted off of the mat. Just breathe in and breathe out. Breathe in. Exhale strong. Pull the belly in and N. N. N. Breathe in and breathe out.

Let's try to stretch those legs to 45 degrees. Stay there, rotate your legs, breathe in, and exhale. Let's talk about that leg connection. Squeeze your inner thighs, squeeze your bottom tight. This is your position for the next to the hundreds and liaise, pumped the Armstrong. You inhale and exhale. Two, three, four, five. Inhale, two, three, four, five. Exhale, two, three, four, 20. Inhale. Exhale. Two, three, four 30. Inhale, two, three, four, five. Exhale, two, three, four, 40. Inhale, XL two, three, four 50. Inhale, two, three, four, five. Exhale, two, three, four, 60, keeps squeezing your bottom. Accepts you. Three, four 70.

Squeeze your inner thighs. Exhale, two, three, four, 80. Inhale, nice and long. Legs. Point your toes. One more breath in. And now don't rest. Stay there. Bend the knees and squeeze. Bend the knees. If your neck is bothering you, hands go behind the head. It's just a small [inaudible] and you squeeze small, play and squeeze. Of course, I forgot what number we're on. Let's do four more.

Squeeze three and squeeze to breathe out. Last one, bend the knees. Hug them in the chat. So that's our little wake up here. Let's curl all the way up. We get a little break in between each with a stretch. So you're gonna open up your legs in line with your mat.

Stretch arms out in front of you. Flex the feet strong like they're against a wall. Sit Up tall like your back is against a wall. Lower your head down and round forward. Pull the belly in. You're going to do three little pulses reaching one, two, three. Roll it up. Stack the spine.

One Vertebrae on top of the other head goes down around forward. Pull the belly and reaching one and two and three. Tighten the ABS. Roll Up. This is our break. We only have one more round. Four, pull the belly and tighten. Stretch. One, two, three. Engaged abs. Squeeze your glutes. Lift tall, lift tall, lift tall legs.

Together. You're going to roll down. Just transitioning onto your back. Good. Once you get here, you're going to bend your knees. This is another Julian Littleford exercise, so your knees are squeezed together. You're going to cross your elbows. We'll start with the explanation slowly. So from here you can take a breath. You take a breath in through the nose.

On your exhale, lift your chest, curl it up. Stay here. You're going to reach your right leg forward and straight in your arms, fingers to your toes. Turn the leg out, flex the foot, lift a little higher. Keep that high as you bend the knee, cross the elbows and roll the spine down and we're going to go to the left leg. Curl your chest up, straighten your left leg. The inner thighs are connected.

Your toes are pointed. Flex the foot lifted entire bend the knee, keeping that height. Cross the elbows and roll down again. Breathing out. Curl the chest up. Straighten your right leg pointed toes. Flex the foot left. Bend the knee, cross the elbows and roll down again. Exhale, curl up and he'll stretch the left leg. Inner thigh. Squeeze.

Flex and lift higher. Bend the knee. Cross the elbows. Roll the spine down. Breathing out. Lift, stretch, and reach. Now flex the foot. Lift higher. Keep that height as you bend the knee, cross the elbows and roll down again. Curling the chest up. Reach and lengthen. Flex. Lift higher. Bend the knee. Cross the elbows.

Roll down for more like this. Curling up. Stretch the right leg. Flex the foot left. Bend the knee, cross the elbows roll down again. Breathing out. Inhale, reach, flex and lift. Bend the knee. Cross the elbows. Roll down. Two more. Just like this curling up. Reach to like squeeze those legs. Point the toes. Now flex the foot to lift.

Bend the knee, cross the elbows. Roll down, breathing out. Inhale, reach the leg. The toes are pointed. Flex. Push through the heel. Lift. Bend the knee, cross the elbows. Roll down. Guests that we get to do both legs. Curl the chest up, straighten the arms and the legs. They're parallel. Flex turnout and lift. Bend the knees. B, go down. Cross the elbows. Roll back. 10 we have nine more. Curling out.

Stretch and reach. Parallel toes pointed. Flex. Turn out and lift. Bend the knees. Cross the elbows. Roll down, curling out and reach energy through the toes and fingers. Flex, lift. Bend the knees, cross the elbows roll down again. Breathing out and reach. Toes are pointed. Flex turnout and lift. Bend the knees, cross the elbows roll back. And number five, a lift. Stretch, enter, reach.

Flex turnout. Remember to squeeze your bottom. Bend the knees, cross elbows rule down. Exhale, inhale, reach turned out. Flex, lift, scoop the belly in. Bend the knees, cross the elbows. I again curling up. Reach long reach, long reach, long turnout, flex, lift, bend the knees, cross the elbows to more. Make them beautiful. Here we go. Curl up. Stretch. Annulling thin flex turnout, lift, bend the knees, cross the elbows. Roll down. Last one. Curl up.

Stretch and flex turnout. Lift. Bend the knees, cross the elbows. Roll down. Did he feel that? Okay, come on, Huh. Okay. Next little raft is another stretch. You're going to sit tall, back against up. Imaginary Wall Feeder. Flex against an imaginary wall. Reach the arms up and overhead. You know, length and forward. Flat back reach, reach, reach, reach, and then drop your head and stretch. Now reach out through the fingertips and lift up tall again. Shoulders are down. Lengthen the spine. Lengthen. Lengthen. Now drop your head. End Stretch.

Reached through the fingertips and lift up nice and tall and again, hinge forward. Shoulders down. Belly is in now round in stretch. Reach to the fingertips and left. Stay here. You're gonna rotate your legs. Heels together, toes apart. Squeeze your bum tight, hinge forward and then drop your head and stretch. Reach past the feet and lift tall. Squeeze your bottom. Flex the feet strong. That's the energy through every part of your body.

Drop your head and stretch. Reach to the fingertips. Lift Tall. One more time. Lengthen. Lengthen and job your head and stretch. Reach out through the fingertips. Lift tall legs come together. Point your toes. Roll down. Just transition onto your back. Okay, from here we'll go into a little series starting with a single leg.

Stretch familiar, so knees are lifted in table. Top. Arms are down to your sides. Take a breath in now. Exhale, curl your chest up. Your shoulder blades are lifted off of the mat. Straighten your left leg lightly. Hold onto your right knee with your left hand lightly. Hold on to your right ankle with your right hand switch.

Just hold it here. We like to talk to that energy through the leg. Reach that leg and squeeze your bottom. Now let's speed it up so you switch and you switch and switch and switch. Breathing is in and out. Inhale for two legs. Exhale for two legs. Good.

Keeping the shoulder blades lifted. Good off of the mat and inhale for two. Just gentle. Hold it out. Like exhale, exhale, and you inhale. Inhale, and exhale. Acts a, one more full breath. We're not going to rest. You're going to take your hands behind your head and criss-cross and twist.

Twist, exhale, twist, twist, inhale. Exhale. Four. Inhale, five. Exhale, six. Inhale seven. Exhale eight and nine. We're not gonna rest. Single, straight leg stretch. One leg up. Chest is lifted. Hold it here for a moment. Get that stretch. Beautiful. Stretch long legs. Pull one and two, change one and two and pull.

Pull and pull that to breathing in and out. In out three and pull. Pull, and that is four and pull. Pull and pull. That's five and stretch. Stretch. Squeeze your bottom. That's six. Pull, pull and pull. Seven pull, pull, pull that ache, those legs, reaching long. One more. Both fives on. Add a twist to this hands. Go behind your head. Here we go.

And twist. Twist a little pulse with the legs and pulse. Pulse levels. Why bats to inhale. Exhale. That's three Oh four and pulse. Pulse, pulse five. Keep the elbows wide and you're working. Oh. Bleaks. Gas and pulse. Pulse seven and pulse. Pulse.

Nice. Long legs. Eight, two more on both. [inaudible] here we go. Last one. And pulse. Pulse. Huh? Get in or ass. Lovely. Okay. Grades come up to sitting. We're sweating by now. That's good. I'm under the light. Okay. Your feet are flexed. Arms are straight out in front of you.

We're going to go into the spine twist. So again, try to get that length in your spot. You're right up on top of your sit bones. The feeder flex. Check the balls of the feet. Stay glued together. They're not gonna move. You grow tall. You take your right arm back and you pulse three times one. Reach to reach through. Inhale, grow tall in the center. Left arm, pulse.

One, two, three. Inhale, grow tall in the center. Exhale one and two, three and left. Pull the belly in. Really shrinking in that waist and center. Exhale. Inhale. Exhale, exhale. Exhale. Stay here. Rotate your legs. We'll do the same thing.

Heels together. Feet flex, rotate to the right pulse. One, two, three and center. Try to keep the legs blue to gather good and center. Twist a little further and further. Center and twist a little further. Further center where marbles sides to three.

Center end twist. Two, three Ed Center. Good. You're gonna come back down to your back. Okay. This is a variation of the double leg stretch. Nothing similar to what you know. I'm sure arms are gonna go back overhead.

Let me explain it first. Your legs are the 45 degrees. You curl up, the knees go in, they go out, you roll back, curl up the knees, go in and out. Two Times, roll back up to five of these down to one. If you need a break, bend the knees as you roll down. Okay? So stretch your arms overhead.

Bend the knees to start and now pull your belly in. Stretch them to 45 curl your chest up, arms down to the sides. The knees come in, they go out and you roll back. Curl up. Knees go in and out. Two Times in and out. You roll back, curl up, knees three times in.

Exhale to exhale. Three exhale and you roll back. Curl out four times in and out. If your back is hurting you at all, lift those legs higher and rollback and bend. The knee is on the way in. If needed, five times in and out to exhale, three x four x five stretching out. Roll down, curl up four times in.

Breathe out. Look at your belly, scoop it and scoop it in. Three PLA. Input in for input and roll back and lift three times in and stretch two and stretch three and stretch rule back. Curl up and breathe out. One and breathe out. Two roll back. Last one in out. Roll back.

Hug The knees and yes you've never done a double leg stretch like that before. Okay, good. Come on up to Sydney. You're going to strain your eyes. Just some roll-ups. So flex your feet, reach the arms up and you're going to pull your stomach into round. Forward. From here, roll up, keeping the arms by your ears. Point your toes, pull the belly, and if you can keep your arms by your ears the whole way down. Stretch it back. Flex the feet, raise arms up in line with your shoulders.

Exhale, roll up. Press those thighs down, down, down, down, down to the mat, and stretch forward. Roll up arms by the ears. Your feet are flex right now and then they point and you lengthen down. Find that separation and space between every vertebrae. You flex the feet, raise the arms, exhale, rolling up. Press the thighs down. Scoop the belly in and you stretch.

Rule up tall arms by the ears. Point your toes. Pull the stomach in and really tuck under Tuck, Tuck, Tuck, Tuck, Tuck, low back, middle back, upper back, shoulders and head. Flex the feet. Raise the arms, breathing out. Abs are pulled in. Stretch all the way forward. Roll up your nice and tall. Shoulders are down.

Try to keep the arms right next to your ears. That's more challenging or point the chills. I forgot. As you roll down one more time. Flex the fee, raise the arms. Exhale round. Forward, forward, forward, and then roll up. Now stay here. We're going to go into the roll overs. So if you need to like I do come forward so you have plenty of space.

So pointed toes. If you're going to roll down this time, the arms are going to go down to your sides. As they touch the bed or the mat, lift them straight. Just stop here in line with your hip. Shoulders are down. You can do three in one direction, three in the other legs, long toes pointed. Draw the belly in and take your legs overhead. Stay here. You separate the legs just in mind with your shoulders. Flex the feet slowly. Roll it down. Upper back, middle back, lower back, tailbone, legs go to 45 toes are pointed and legs together.

Go over. Open the legs. Flex the feet. Rule down through the upper back, middle back, lower back, tailbone, legs together, toes point to take it over. Exhale, open the legs. Flex the feet ruled down. Roll down, roll down. We're going to keep the legs open. Point your toes and take them overhead. Legs come together. The feet flex. Stay here. If you want more of a challenge, bring your arms over, head and roll down. The feet are flexed, flexed, flexed, and the legs go down to 45 the toes point. Open the legs. Take them overhead. Legs come together. The feet flex.

Your Chin is off of your chest. Roll it down, down, down. Last one. Point the toes. Open the legs nice and strong with the legs. Take it over. Close legs. Flex the feet. Pull the belly in tight to roll down. Keep your legs up to 90 degrees. Point your toes. Bring your arms down to your sides. If they're not, they're going to reach your left leg all the way down. The right leg is raised.

Now let's think about that. Anchored like your left leg. Squeeze the left butt cheek and anchor it down into the mat. Right leg as long feet are Lao. Bring the leg across the body, Deana, around. Stopping the center. Inhale, cross. Exhale. Stop in the center. Three x, he'll stop. In this center for n center. We're doing ten five x.

Hope the bricks on six and put the brakes on seven and brewery about anchor your left like anchor. Anchor, anchor at eight nine so you need to squeeze your left leg tighter than you think. Stop in the center. Reverse the circle to get out, down, around, and center one. Exhale two out, down around. Stop three and breathe out. Four. Exhale, stop. Five. Squeeze it left leg, six and seven. Exhale, eight, two more, sir. Goal nine and 10 hugs in the, into your chest. Give it a nice, tight squeeze. Good. Hold it here.

Let's just go into a little rotation. Your left hand will hold the right knee twist across. Open your right arm out to the side. That should feel good. Take a nice deep breath there. Inhale, hold it as you exhale. One more breath in and out.

Good hug. You better write me back into your chest and reach it down along the Mat. Nice and long. Float your left leg up to the ceiling. Good. Let's get our position. Your right butt cheek is squeeze at thighs pressing into the mat.

This left leg is long and bring it across, down, around, and center. Inhale, exhale three and center four and center. Use those abs. Plum Antifa. Five. Exhale six and seven around eight. Two more.

Nine and 10 reverse that goes out, down around, put in and pull the belly in. And exhale three and four. Bring your mind back to your standing leg. He bit squeezed and I lost count, I think seven. Okay, thank you. Eight and nine and 10.

Hug the knee in the field. Good part here. Nice and control. Pull it in and I sit easy. Take it across. Stretching your left arm out to the side. Twist, twist, twist. Take a breath in through the nose and out through the mouth. Good. One more. And how, coming back to the center hole behind your thighs. Rock up to sitting.

Good. I'm gonna go into the saw so you can open your legs to the width of your mat or a little bit wider. The feet are parallel. Again. Lengthen your spine. Get that back. Flattest or [inaudible]. Arms out to the sides, girl. Reaching energy through the fingertips. And now from here you're gonna rotate your torso to the right.

Take your left pinky finger and saw off your pinky toe. Going to slice it. Do three pulses. Reach one a little further too. For this three. Now rotate to the right and all the way around to the left. No stopping in the center. Pinky finger reaches pass up in Quito. Stretch one a little further to for this three, rotate to the laugh and it was all around to the right.

Pull the belly and saw off your pinkie toe. One started off, two saw off. You rotate to the left twist, twist, twist to us all the way to the left. And exhale, reach one and reach to song the Pinky toe off. 30 twisting left with sting to the right last time on both sides. Stretch one stretch to stretch.

Three twist to the right twist to the left. Pull the belly and scoop it and scoop it in and Strut and stir at and stretched with still the left and come to the center. Good legs together. Point your toes. Transitioning into the corkscrew. You're gonna roll down onto your backs. Now your arms are down to your sides. Float your legs just straight up in line with your hips. Okay.

You can do the full corkscrew or a modified corkscrew, which is just tilting to the side. Circling down around without ever rolling over another really good effective one in your abdominals. But we're going to, I'm going to talk you through the full corkscrew. So take a breath in and now as you exhale, lift your hips and take the legs overhead like the roll over. Now you're gonna shift your hips and your legs over to the right, nice and controlled. Roll down the right side of this by roll down, roll down, roll down the legs through little circle.

Roll up the left side of the spine and stop in the center. Shift your hips and your legs to the left. Roll down the left side of the spine that like circled down around. Roll up the right side and pause in this center. Inhale, shift to the right. Exhale, roll down the right side. Roll down, roll down, circle around, or let the left side stop in the center. Shift to the left. Slowly roll down the left side, left side, left side that circle down around rope there, right side and center.

We'll do one more. Both sides. Shift to the right. Breathing out. Exhale, roll down the right side. Roll up the left side center. Shift to the left. Roll down the left side and around. Roll up the right side. Good. Stay here in the center if you want, you can stretch your arms overhead and roll down or the arms can stay down to your sides. Good hug. Knees into the chest. Good. Are you going to flip over onto your tummies from here? We'll go into the swan.

Yeah, face in. Okay. I'll face this way. Okay. So the legs will be about hip width apart. Your hands are right next to your soldiers right here. So let's find the energy through your legs. Your toes are pointed. I want your glutes to be engaged, your hamstrings to be engaged, your belly button to be pulling up into the spine. Keep that connection.

Now Nice and easy to start. You're going to start to just slowly lift. Your chest. Hands will not have any weight on the mat. From here, press down into your hands and lift your chest. I really want your shoulders down, only cop as high as you can with the shoulders down. Then slowly lower. Oh, that's do that again. So you left up without any way in the hands. Just get that little extension.

Press down into your hands and lift the chest. Good. I take an inhale, try to open the chest. Exhale, lower down, and we'll do one more nice and slow like this. So lift the chest, no weight in the hands. Now press down into the hands. Really think of those shoulders, the Scapulas, they press down, they press down, they press down. Your chest is lifted and lower down. Good. Just three. I'm going to go into the swan dive. I will too.

We'll do two variations. So go ahead. Slowly lift your chest up. We'll do five of each, or you can stop with the first one. Let me show you. The first one is just keeping your hands down. Dive forward and lift. Watch the back of the legs. Keep them really straight. So the work is coming from the hamstrings and the glutes.

We'll start with a five. So here we go. Your chest is lifted, stomach is in. Lift Your Chin and go forward and left leg straight. Lower. Okay. And left number three. Yeah. Inhale, two more. Excellent, and one more [inaudible]. Okay. The full swan dive, if you're ready for it, keep your chest lifted. Just five good ones completely. Let go. Here we go. Forward. I left and left. Look. Good. Catch yourself at the top. Beautiful. Lower your chest down.

Yes. Go for it. Sit in child's pose. That always feels good. At that point, sitting on your heels. Stretch your arms forward. Okay. Now back onto your stomach. For the next series, your arms are going to be down to your sides here. I'll tell you where we're going to go with this. Your chest is lifted, arms are reaching down the toes. The legs are lifted. I'm going to do 50 minutes here. Then we're going to do 50 bits here with arms out to the sides.

Then 50 with the arms overhead. Then we go into the swimmer. Okay, I'm close to one. Just 200 just 200 maybe. I don't have to tell you everything. I'll remember that for the next exercise. All right, here we go. Your chest is lifted. Reaching to the fingertips. Lift your legs and one, two, three, four, five, six, seven, eight, nine, 10, two, two, five, six, seven, eight, nine, 10, three, two, three, four, five, six, seven, eight, nine, 10, four, two, three, four, five, six, seven, eight, nine, 10, five, two, three, four, five, six, seven, eight, nine, 10. Arms, side, two, three, six. 79 ten two, two, three, four, five, six, seven, eight, nine, 10, three, two, three, four, five, six, seven, eight, nine, 10, four, two, five, six, seven, eight, nine, 10, five, two, three, four, five, six, seven, eight, nine, 10. Arms over head, shoulders, down. Two, three, four, five, six, seven, eight, nine, 10, two, two, seven, eight, nine, 10, three, two, three, four, five, six, seven, eight, nine, 10, four, two, three, four, five, six, seven, eight, nine, 10, five, two, three, four, five, six, seven, eight, nine, 10.

Swimmer and shaken. Two, three, four. It's quick. Your chest is lifted. Ten one, two, six, seven, eight, nine, two, one. [inaudible] 30, 40 and 50 Ras gracefully and yes, we get to do child's pose again. It wasn't too bad, right? Yeah, of course not. Especially with my counting. Okay. Come on your telling me one more on your stomach. Okay. This time you're going to keep your back down. We're gonna be working your legs, so we have a little progressive series here.

Your forehead is going to be down in your hands. Your legs are glued together, your heels are together, your toes are proud. This is a great hamstring and glute strengthening exercise. So let's get that form. Your shoulders are down, belly is tight. Let me just check all of you. Keep your legs resting down, but bring your heels together and toes apart. You're gonna keep that rotation. Okay, good. Now lift your right leg. We'll start slow, right?

Let it go straight up. So it's a straight long leg. I'm going to cross it over like a beat. Back to the center. Lower it down, heels together, toes apart. Lift the right leg again, beat it two times. Cross one cross to center and you lower lift their right leg. Be At three times. One, two, three. That's it. Center and lower. Lifted. Upbeat at four times. One, two, three, four.

Center and lower left. B, five times. One, two, three, four, five. Center and lower lift be six times one to squeeze cheeks, four, five, six and lower left B seven times one, two, three, four, five, six, seven and lower. Lift the right leg, B. One, two, three, four, five, six, seven, eight and lower left beat. One, two, three, four, five, six, seven, eight, nine and lower lift B. One, two, three, four, five, six, seven, eight, nine, 10 and lower. Stay with her right leg. Go to nine. Here we go. Left B. One, two, three, four. Did I mention I learned this from Julian, Lydia for six, seven, eight, nine and lower. Lift beat. One, two, three, four, five, six, seven, eight and lower. Lift. One, two, three, four, five, six, seven and lower lift. Squeeze. One, two, three, four, five, six. Center and lower lift. One, two, three, four, five. Center. Lower lift.

One, two, three, four. Center. Lower lift. One, two, three. Center. Lower lift. One, two, center. Lower. Lift. Cross center. Lower. See, aren't you glad I didn't tell you that beforehand? Okay, so let's do the side two. So heels together, toes apart, readjust. You're squeezing both. Butt, cheeks tight. Lift the left leg up. Cross it over. Center. Put it down. Lift, cross one to center and down. Lift, cross one, two, three and down. Lift one, two, three, four and down left one, two B, three B, four B, five and down. Lift. One, two, three, four, five, six. Center and down.

Lift. One, two, three, four, five, six, seven. Center and down. Lift. One, two, three, four, five, six, seven, eight. Center down. Lift. One, two, three, four, five, six, seven, eight, nine. Center down left. One, two, three, four, five, six, seven, eight, nine, 10. Centered down, lift nine times one, two. Here we got three, four, squeeze spot. Squeeze. Six screen seven, eight, nine and down. Lift. One, two, three, four, five, six, seven, eight. N Down Left. One, two, three, four, five, six, seven and down. Left or one, two, three, four, five, six skews. Ball, butt, cheeks left. One, two, three, four, five. Center down, almost there. Squeeze two, three, four and down.

Lift one, two, three and down. Lift one, two, center down, lift, cross, center down. Sit back on your heels. Think of how great your butt will look after that. Yes. Okay. Rest for a moment. Not too long. Okay. We're off of that prone position. I'm going to go into a little plank series. So first plank, we're just going to hold steady on our elbows. We'll do a forward plank and a side plank. So you're on your elbows.

I want your palms to be facing up this way and press the forearms down into the mat. Take one leg back, pushing back through the heel, and then when you're ready, take the other leg back. Good. Just get that form. Your legs should be squeezing together and you're gluing the thighs tight to engage in the glutes slightly and just hold it for a few breaths. Inhale, exhale, inhale, exhale, inhale, and exhale. Good face towards me. We'll all face it back. So you got to go onto your whatever elbow that is and you're going to reach this arm up to the ceiling. Ideally, look at my feet. You have one stacked on top of the other. You can stagger them.

Bring one leg forward if needed for more support. And hold it here for a few more breaths in hand and exhale. One more. Inhale and exhale. Bring that arm down. We're going to change sides nice and easy. Just turn it around. Stack the fee or bringing one leg in front of the other. Good, nice long line. Think of two panes of glass on each side of your body.

Breathing in and out. Inhale and exhale. Good. Come back to your forward plank. Palms facing up it. Can you hold it here? Hopefully we're going to keep the few flex. Lift the right leg up and down. Lift the left leg up and down, alternating right and left. Breathing out. Exhale three and four and five and six and seven.

Eight just nine. 10 face me again on the elbow. This arm is straight up. Point. Your toes lift got like 10 times one, two, three, four, five, six, seven, eight, nine, 10. Lower the leg turned to the other sides. The arm is straight up to the ceiling. Point your top foot. Keep it parallel. Pulse up. One, two, live, three, four, lift five, six, seven, eight, nine, 10. Low the leg, and now bend or lower your hip all the way down where this is the transition. Bend your knees and why don't you swivel around to face me.

Okay, you're gonna come sitting up tall. Arms out two sides. Bend your knees so they're all facing misdirection. Arms out to the side. So just swivel the fee. Now you're going to hold onto the ankle, your stretch stretched arm up to the ceiling and just in Nice, easy stretch. Pulsing. One, two, three. Lift up. Bring this elbow down and stretch over it. Feel good bit here.

Arms out to the sides. Lengthen up and over. One stretch to stretch three lift and go up in, Oh, where do the other side stretch? Come on. Oh my pan. Angle one. And this last one. We're transitioning. Stay here. Reach this arm out to the side. You're going to lift up onto your knees and down to the other side.

Beautiful. And then take that arm up and stretch three times. One, two, three arms out to the sides. Elbow goes down and you stretch. Lifting up and reaching one and two and three arms out to the sides. Lift up and over. One more time. You're gonna stay here on this pulse of way. The thing goes down. One, two, three. Now you reach the arm out to the side. You lift up onto the knees.

Good. We're going to do kneeling, sidekicks, arms. Go out to the sides, straighten out your, we'll do the same leg. Do your left leg and then lean over. So let's keep this arm straight up. Long line, fingertips to shoulders down to their rest. Lift the top leg up. Hip Height. If you can, flex the foot to take this hand behind the head. Actually lift your chin. Pulse forward, forward and back.

10 Times. Exhale, exhale in heel. Good. Stay nice and still on the torso and back. Number four, pulse. Reach back. Number five, pulse and back. Keeping that height. Six pulse and back. Seven pulse and back. Eight exhale good. And nine, pulse cubits lifted up in line with your hip and back.

Now bring a side, lower the foot down. Come all the way up. Good. Bend that knee strain. And other like owl and lift up and over again. Create that line. So you start here, reaching up, lift the chin, take the leg up, hand behind the head, flex the foot. Pulse forward, forward and back. Good breathing out. Exhale. Exhale. Inhale. Three. Inhale four.

Keeping the height and the leg. Five pumps and back. Six pulse and back. Seven kick reach back eight kick and back. Two more. Nine kick. Last one back. We like to the side, put it down and lift up. Good.

Bring it down. We're going to come back down to your backs. We're almost there. Next we'll do some teasers again, not a traditional version of teasers, a version that you've never done before. Probably. Okay, so let me show you again. First. The arms are back. The knees are going to be straight to actually, so they're going to be at a 45 degrees. You lift your chest are reaching here. You don't come up higher than that. That's just scoop, scoop, scoop and then roll back and you curl up and you reach twice.

Lift, lift and roll. Back up to five. Down to one. Okay. Modification is always bend your knees if needed when you roll back. Okay? Orban than me is when you lift. We're by the end. I see the sweat pouring off of your faces and the looks on them too.

Okay, here we go. Arms or back. Knees start bent anywhere like just start in tabletop. Get your position. The abs are strong and here we go. Legs to 45 curl your chest up. Reached. Sydney is lift and roll it back again. Lift two times one, two and go back and lift three times one.

Exhale two. Exhale three and go back. Lifting one, lifting two, breathing out, three and four where we on four and go back. If we weren't, I'm sure you're happy that we were two, three, four, five. Go back straight to four. Lifting one to pull the belly into the spine. Four and go back. Lifting three, one and two and three and lifting one and two and back.

Last time, lift and hug the knees. Great. Okay. Okay. Legs straight up to the ceiling. We're going to do the Jackknife toes are pointed. I actually really like this one. So pull your belly in. We start with the roll over.

Take the legs overhead now keep your hips exactly where they are. Jack and I have to like straight up to the ceiling. Squeeze legs tight, tight, tight, and roll down with control. Legs go up and overhead. Exhale, legs, Jack. Knife, straight up to the ceiling. Squeeze everything tight and a rural down with control. We'll do five of these. Three more.

Breathing out modification is just a nice little roll over. Lift the legs squeezing tight as you roll down, and two more. Breathing out. Inhale, lift the legs. Squeeze everything tight. Stomach and thighs. Control it, control it, control it down. Last one, going over. Lift the legs and slow the roll down. Hug the knees into the chest. Good.

We have two more exercises. Come on. Up to sitting. Okay. Traditional, rolling like a ball. To start with, you're going to take your hands onto your ankles. Your knees are connected with your elbows, giving you that connection here in the upper and lower body. The back is round. We're going to start with Jess. Three perfectly balanced. Wonderful. Rolling like the balls. So look towards your belly.

Roll back only to the tip of your shoulder blades. Here we go. Roll back. Exhale, balance again. Roll back. Exhale, balance. One more. Roll back. Exhale, bounced. Stay here. The next three you're going to do with your arms up to the sides.

Keep this round scoop. Keep the shape of your legs. Three times we go back. Exhale, balanced around. Good and go back and balance. One more. Roll back and balanced. T they are going to do three more. The arms are lifted.

Pull the belly and stay scooped and roll back and balance and again, pull the belly and roll back and balance and one more roll back and bounced. Stay here. Take your hands back down to your ankles where you started. Straighten your right leg, straighten your left leg. If you can get them all the way to straight, that would be great. You're all, they're beautiful. Three times here. Tuck the belly in and roll back. Exhale.

Try to balance that scoop and roll back and balance just to the tip of the shoulder blades. Just one more. Roll back and lift arms. Go to the sides. Here we go. Roll back. Exhale, lift again. Pull the belly animal back. Keep that scoop and lift and go back and lift at arms. Lift up overhead and roll back. Exhale, left and roll back. You can do it. We're not falling off of our mouth yet. And last one and live. Let's transition gracefully.

Legs together. Rural. [inaudible] I had one other exercise in. Okay, come on out. We're going to finish off with pushups. I always like to finish with that. So just come up to standing. Okay, so should I tell you what I had in mind? Yes. Okay. Up to five. Down to one. So we left. We roll down, walk out, do one push up. Walk in, come to standing, roll down. Two pushups. Up to standing. Okay, so here we go. Feet together. Raise the arms up and overhead. Roll down.

Now Walk yourself out to a plank position. You can bend the elbows wide. That's fine. And me lower down and up. Lift your hips and walk the hands back to your feet. Roll the spine up, arms left. Roll down. Walk out to your plank position. Lower and lift two times down, up, down, up. Lift the hips and walk it back to the feet and roll up to standing.

Raise the arms roll down. Exhale. Walk it out. Lower in the three times lift tool. One, two, reading out as you left 30 and walk it back and rolling up. Raise arms. Inhale, scoop the belly. Exhale. Walk it out to your plate. Lower left four times. You can modify on the knees if needed.

Two and three and four. Lift your hips. Walk the hands back to the feet. Roll up, stretch the arms up overhead. Roll down. Walk it out. Here we go. Five pushups. We're at the peak of these lift. One, two. Good job. Three, four, five. Hips left. Walk the hands back to the feet. Ruling up, raise arms rolling down.

Walk it out four times. Sorry. Two. It's called selected memory and four. Here we go. And rural. I have three times at least you're going down. Roll down and three. Here we go. Lift one, two, three. Lift your hips, walk it back, roll it up. Arms Up. Roll down, walking out. Here we go to inhale. Exhale. Inhale. Exhale.

Lift the hips. Walk back, rule. Oh, okay. Last one, my friends rolling down. Walk it out. Lower and lift and lift your hips. Walk the hands back to the feet. Stay forward. Let's just hang for a moment. Relax your neck. Relax your shoulders, sweep the head out a little bit. Bend your knees, straighten your legs, bend the knees straight in the legs.

One more bend and stretch. Now, either with straight legs or bent knees, Tuck your pelvis low. Only roll your spine all the way up to standing, shoulders or back. Chin is lifted and you're taller than when you started. Okay? Yeah.