Alright. So let's actually stand tall and move right up in front of our ball and to make your ball stay where you'd like it. To find the balance point where it's not rolling all over your mat. I like to actually mark the top of mine with a little x. So next time I put it down I can find where it will park itself.
So I like it parked on the mat and your shins are barely touching the ball. Standing tall and the feet are spread apart. A little bit about shoulder distance apart. Inhale tall. Exhale, dropping the Chin softly rolling down. Bring the arms forward over the ball.
Pressing the head down to the ball. Inhale here, and exhale. Roll it up.
Inhale, hold. Pressing the ball with both palms and exhale. Roll it up, bringing it up overhead. Inhale tall and exhale over to the side. Inhale here. Exhale up. Inhale tall and exhale over other side.
Really wrapping the glutes behind you. Inhale here and exhale up. One more time. Inhale Taller. Exhale over wrapping those glutes and protecting that lower back. Inhale here. Exhale up. Last time, reaching taller. Exhale over.
So taking your hand weights in your hand, we're going to add a little bit of balance work to this as well. So I want you to take your toe and just gently rested on top of the ball and really squeeze the standing glute. Bring the arms out to the t and as we push lift up, we push out and slightly drop the arms, rotating the thumbs down to the ground
Seven here's eight, nine broad collarbones tend to hold it up a little circles forward. And two, here's three, four, five, six, seven [inaudible] eight change out your weights anytime and 10 reverse it 10 and I ate. Really Roll those shoulders open. Six, five, four, three, two and one. Roll it in and bring the arms up to the goalpost arms. Push it up ahead overhead, keeping the ribs engaged and pull it down. Push it up and pull it down.
Push it up and pull it down. Keeping the ribs in as you reach the arms overhead,
Up and down. Now we keep it out, rotated down and thumbs down and that and three and four. Don't lean back
They do. Yup. So take a seat on your ball. Let's do that. Bring them right here. Now push the ball away and come back into tricep extension with an extended back. So we're lifting our tail and our elbows straight. Elbows to the ceiling. Pulse it up and down.
Pull the abdominals away from the thighs and three and four and five and six. Here's seven. There's eight, nine and 10. Bring it forward and a hammer curl and come forward into a tuck on your ball. Extend and pull in and really suck the abdominals down into that ball. As we do this nice bicep, we're keeping the elbows high and keeping the abdomen pushed down into this ball.
Pull him in. Come here to the goalpost. Extend and Ben and reach and bend and reach. Make it a long and tall
If you want to start this work on your knees, you may do so. Certainly making sure that your hips are forward. If you're ready to go into a full plank, that's what we'll do now. Adapt as you need to. Making sure that you have room to come out into a full plank.
Elbows are under, so come out into a full plank and bring your consciousness, triumph for a moment to bring all of your consciousness and balance into the center of your body rather than your elbows. So really pull up and engage the entire center of your body as you hold here. Now Roll your elbows
Put your hands on top of your ball and give yourself a lovely stretch. Stretch that out. Flex the lower spine arch the back. Come up to fingertips on the ball, roll it back out to an extended flat back position. Tuck the pelvis again. We'll let up do a nice arch
Extend out, wrap the glutes. There's one [inaudible]
Alternating this and last time up on this side. Extend One foot down the other foot down. Let's hang for one moment here. Inhale here. Exhale. Slowly. Roll it up.
The rest are right on top of. So this time we're going to bend at the knee and pull them in with a rounded back and extend. Try to keep the knee as high as the feet. So try not to let the knees drop down in front of the ball, pull it in, but your head goes well, look at your knees, there's five. And now we're again going to do the oblique work. So we pull in as we talk and extent other side and extend one more time each side and extend and time.
Extend One foot down the other foot down.
So come up on your knees and they are about shoulder distance apart. And the arms are straight out in front of you. Here. We're going to hinge back and we're going to Tuck the pelvis underneath as we push the arms down and press into the SA. So we're pressing the pelvis and release, press and release, press and release, press and release. Press and press.
Really feel the navel just pulled up underneath these ribs. Press really press release. Do this on the Cadillac with a blonde bar. Do it with the straps on the reformer.
So the right glute and the right hip come forward as the right palm presses into the thigh and release. Left side and release. Right side
Here we come back. We press the right side as we tap the right heel and come up, press the left side and press the right and press
So now we're a little bit wider than our shoulders. The palms come a few inches behind our toes, fingers facing inward. We'll do a nice, so I want you to open the shoulders and rotate them back. So we really broaden the chest and open. We inhale here and we exhale. We tilt the pelvis up and scoop it all the way up here.
Good little pulses at the top.
Here's five and six. Seven and eight. Nine there's ten five more, five and four. Three, two. Hold it up. Open the shoulders, broaden that chest, close the ribs. Really Tuck that pelvis under.
Reach it open, open, open. Hold it, hold it, hold it. Inhale and exhale. Drop it down. Come forward into child pose
So we're making small circles with that kneecap and four and five, six, seven, eight, nine and 10 reverse it. 10 and nine. Eight and seven. Keep those hips lifted. Six, five and four. Three, two and one. Put it down. Lift the other side and 10 lift that hip. Nine, eight, seven. Shoulders Open. Six, five, four, three, two and one. Reverse it. One, two and three. Four, five, six, seven, eight, nine and 10. Come forward into child. I'll
Oh, move your hips from side to side over your heels here for a moment. Stretch out the lower back. Inhale here.
Elbows are wide and open and the head is cradled in the hands. So feel long first, tuck the pelvis under. So you really feeling like your tailbone is lifting away from the ball and chest lift
Lifting the tail through, center in the lift and down. Lift the tail at the same time that the chest comes up
Keeping that pelvis tucked until the last moment when the pelvis unfurls and the back is arched against the ball. Inhale here. Exhale, Tuck the pelvis first changed nothing else. Roll that up.
One at a time. String of pearls. Inhale, one more time in. Exhale, roll it down. Keep that pelvis tucked until the very last minute. And now glue the entire spine to the ball. Hold that here. Oh, press those elbows wide open. Inhale, exhale. Roll it up. Come to the very top and a nice straight line.
Heel toe a little bit closer together. And now drive your knees together, pin them together and little lifts up to the ceiling with the glutes. And two
Inhale here. Exhale, scoop down. Roll forward. Extend the arms overhead. Inhale here. Exhale, scoop it back and set up. One more time. Inhale. Exhale, scoop in. Roll. Extend the arms. Come out.
Now it's come into spine stretch. Inhale here and exhale down and roll it up. Great. We'll come back to the ball with our feet on the ball. Last little bit of aerial work. The Tufts stuff is behind us. Kids.
Good. We're going to alternate.
Hold it here and give me five pushups down and one up, two and three
Now twist the hips and split the legs. Split the legs and then come back to center. I'm losing all control here. Go split to the other side. Split the legs and come back to center. Yup. Roll. It's better if both elbows are straight. If you need the balance, it's okay. There's no rules here. Roll. Doesn't it feel great?
It's not mean. It's nice. Let's start with your hips on roll back and one more time this side. Oh, amazing. Is it not? Yeah. Alright, come back. Roll back and say goodbye to your ball for now. We'll come down onto the mat.
Knees bent softly, a little less than shoulder distance apart. Holding on right behind the thigh. Inhale here, sitting tall. Exhale. Just flex the lower back. So we really haven't changed the position of our head. It's maybe come down in itch. It's not gone back. Sit Up, flex down,
Continue to roll back. Lengthening the arms. Come all way down just to the tip of the scapular. Hold it there. Lift the arms overhead over the knees. Inhale, exhale. Roll it up. SLU sitting tall. Inhale here, and exhale. Roll tip of the Scapula. That's a nice spot. Inhale, exhale, roll.
But enough of that inhale. Exhale, roll and stop right here at the belt. So the belt is pushing down into the mat. Lift the right arm and down. Lift the left and down with the right and the left. One more time, or right and the left. Inhale here. Exhale, roll it up. Inhale, exhale. We're coming all the way down to the mat. Slowly and in control.
Coming up into tabletop position for double leg stretch. Inhale out. Show that extension and exhale, sweep and press. Inhale out and empress. Drop the ABS here in periph it in. Extend. Look like you're on a rack and sweep everything.
The shoulders are with you as you draw your arms down. And two more. Last one, single leg here and here. Lifting the chest, scooping the abdominals. That belt again is pressing into the mat nicely and control. I think that's eight nine, 10 and 10. Hold it here. Hands behind the head. Rotate, leaving everything open but lifted. Inhale, annex hills switch, keeping those elbows wide, thinking the shoulders lifting to the knee and at the same time that back is dropping into the mat.
Inhale and exhale switch. There's one and two lift and three. This whole upper body is coming up and
Some people do better with a static type stretch. Do what? Feels good. Listen to your body. Roll over. So stack your hands underneath your forehead,
Inhale and exhale in and out. Beat BPPP. Think straight leg, straight leg, straight legs and lift. And you're lifting from the glutes. You're lifting from the hips. Think hips. Don't think knees. Don't think ankles left. Left, left, left, left in and out. One more breath in and out. Hold point the toes.
Circle the right leg and close the heels. So little circles, two and three and four lifted up high and six. Press those heels together and eight, nine and 10 reverse it. Same leg, 10 and nine. Eight, seven and six. Five and four. Three, two [inaudible]
Wherever your arms want to be. Overhead by your side. Backed by your toes. Yes, indeed.
We inhale here and exhale, lifting everything.
Exhale. Last breath. Inhale.
Good palms are firm on the ground, but we're not really using these as leverage. So I want you to circle to the inside
Yup. Alright. Bend it. Good, Carolyn. Excellent. Other leg, extend to the ceiling leg. That's down. Move it out just to the outside of the mat and drop it to the inside. First out and around. One
Five and four. Three, two and one. Hug your knees into your chest.
Come together, lift a pin over flex and separate dropdown. Roll it in. Control. Scapula flat on the Mat together. Lift one more time. Flex and separate. Drop it down and roll it out.
Keeping the legs open. Come down to 45 point lift. Open up an over flexing clothes. Got down to the floor and roll it. Open the shoulders. Collarbones wide.
45 point open. Lifting over flex and close. Drop it down, scoop it and lift and roll. And last time. Point in open lift and over flexing close. Drop it down and roll it.
Holding onto the backs of the thighs. Roll yourself up. We'll do a little bit of rolling work to roll. Roll us out and make sure we're okay. Good. Rolling. Like a ball, your choice. Knees together. Knees can be open. You can hold doubled over hold here. Whatever works best for you.
This is a nice, nice. This is make nice here. So you do what your body wants. Inhale here. Exhale, roll back and come up and bounce back and balance
Exhale, going the knees together. Pressing up, rolling up one at a time. Inhale here, and exhale. Roll it down. Inhale here, and exhale. Roll it up. Inhale, arms overhead. Exhale out into the t and flat back.
Inhale, drop it down