Abdominal-Focused Mat

Well. Good evening. Let's, um, go ahead and start at the front of your mat. We're just gonna pair by standing in to start in your Palati stance. That's heels together, toes apart, and you just want to kind of get a sense of your balance where you should be standing and how, where your posture should, your weight should be. You want your weight slightly forward towards your toes. You want that lift with your powerhouse, navel in and up, shoulders broad and open and down.

Good. A good wrap with a thighs, getting the thighs to wrap around, getting those inner thighs does zip up. Go ahead and sit down however you'd like. If you do know how to sit down in a traditional way, which is you cross one leg behind you and you sit down onto the knee, you may do so otherwise sit down. Half whatever works for you doesn't always work for some people's knees. So do what you can. Let's go ahead and lie all the way down.

So now you're on your backs and you're just going to start to kind of get a sense of your body's. Let's have your knees bent to begin with. Do start to stretch the back of your necks. Let your chins drop a bit. Get that spine to start to lengthen from underneath you from the top of the neck down towards your tailbone. You just want it to grow longer. Get your tailbone to start to stretch out in the hips, underneath you to start to flatten.

Getting your navel to pull in and up. Flattening that powerhouse, getting it strong without tensing your shoulders or your necks. Go ahead and take your arm straight up to 90 degrees. Begin to take a deep breath in and now just start to lower your arms down to your sides. And as you do that, think of pushing through some thick air so it's not just lowering the arm directly, using your shoulders, pulling them down, and exhaling, getting that powerhouse working again, taking your arms up. Nice deep breath in. More resistance coming down.

Let the shoulder slide down your back. Get your tummies to pull up. Begin to squeeze your bottom. Getting that engagement is waking the bodies up this time. Take your arms all the way back, stretch them long reach, and now let the arms come back down to your sides again, letting those shoulders pull down, opening up your chest, getting those ribs to start to think together. Last one, nice deep breath in. Arms come up, deep breath in and arms come down.

Get your outer thighs to start wrapping around. Start to stretch your leg straight out on the mat. Good. And I'm gonna have you just flex your feet and push your heels out and now sink your backs little bit deeper by wrapping the thighs and pulling up and then point to your toes just to more just flex. Get the back of the legs working, wrapping those size and point. And last one, just flex.

Let's see those spine start to imprint into the mat. So you start to get rid of any arching in the back and point and then just relax. Bend your knees. Once again, let's have your feet about hip width apart this time. Okay, I'm going to have you bring your right knee into your chest and I'll just have you hold onto your thigh. Give it a stretch, right? And then I'm going to have you take that right, like straight up. And I want to want you to think about lengthening that leg. So you might have to lower it down a little bit in order to get the leg to straighten, depending on your flexibility, you also want to start to turn your leg out and the turnout comes from the thigh and your bottom. So you get that wrap and the thigh good.

And the stretch up towards the ceiling. Then I'm going to have you lower your leg about two inches and hold your position. And what you're really trying to do besides lengthening, is getting your backs to really anchor. So your whole, you're using your powerhouse and then you're going to work your leg down. So go a little bit lower and hold good shoulders and next relaxed. Just get the stretch in the leg. Really get a reach and a little bit lower.

So you're working your leg down to a level that your, you can control your powerhouse. So if you start to gap in your back, that means you've gone too low. So just stop there and start to work your way back up. So go ahead and start to come back up and hold two, three and a little bit higher. Do keep that leg lengthening out of the hip without your hips lifting and as high as you can. And hold two, three and bend your knee. Get that like a stretch. And we'll switch sides.

They're just kind of warming those legs up. So left knee comes in, you'll give your leg a stretch first, and then you're going to take that leg up. And remember, you want to arap that outer thigh around so the leg is turning from the thigh out and you're reaching your leg long, so you're also stretching it. Okay? And then you're gonna lower your leg a little bit and hold it for two counts. Good and a little bit lower. Careful not to tense your next or your shoulders.

Do keep the stretch happening and a little bit lower and hold two, three, a little bit lower. Two, three just to where you can without too much effort, but still getting that powerhouse working. And then you're going to work your leg up a little bit higher, a little bit more anchor. There you go. And a little bit higher. Keep your feet a little bit soft and as high as you can with the long, long leg. Tailbone is down. Hold, hold, hold and bend your knee. Get that like a stretch. All right, so next I'm going to have you guys go into your actual warmup, which is the hundreds and it's the breathing to be, let me just kind of go over it. It's the arms are going to be pumping the whole time. For those of you who it might be a little bit new and it's an inhale through the nose and in long breath out. So you want to deep breath in for full five counts.

I'll do the counting and a full five counts out so it's really deep. All right, so go ahead and start with your knees into your chest and if your next get tired, of course put your heads down, but please try to continue with the arms and legs. Let's go ahead and take the arms out long by your side. A little bit above your hips and then you're going to start to pull those shoulders down, keep your chest open and around up in your sternum, and then you can either stretch the leg straight out or you can keep the knees a little bit bent, whatever it feels better for your backs. Take a nice deep breath in. Two, three, four, five x out too. Well, if, I mean you don't want to run it, really hear the air you want to exit.

Good deep breath in. Two, four, five. Curl your trans toward your chest. That's it. Big Arms, so lots of energy in those arms. Exhale, two, three, five. Use those shoulders. Use those back muscles. Exhale, two, three, five deep breath in, two, three, four, five more curl, nose, sternums and that will take you out of your neck and two, four, five. Now really stretch those legs and wrap the thighs. Two more, two, three, four, five. X, two, four, five. One, two, three, four, five. Exhale, exhale, exhale, and rest. All right, hopefully that got you a little warmed up.

Let's go ahead and I'm going to have everyone sit up for a moment. So please sit up and let's have you hold onto the back of your thighs with your knees bent and our heads down. Alright, so shoulders are down. You can actually have your feet apart and your necks are relax your shoulders to relax. And we're just gonna start with a little roll back exercise. So your feet are going to stay planted and you're going to begin to lie down on the Mat, but you want to think of articulating that lower back. So you want to get your hips to start to curl underneath you and very slowly round down so you don't miss a vertebra.

You will lie all the way down and then rest. Now we're going to bring that back up. So nice deep breath in. Stretch those shoulders down and I'll peel off that mat. Squeeze your bottom. You can grab onto the thighs if you need extra help. Otherwise reach your arm straight out and sit up tall.

Let's do that one more time. Just a little warm up. Exactly. You can reach arms out or you can hold onto the thighs and articulated. Take control of it and rest deep breath in. Use that exhale to come up. Pull your navel in deeper as you come up and around forward and sit up tall.

Let's go ahead and extend the leg straight out. He owes together toes apart. All right, we're going back into your plotty stance just like you were when you were standing. So your heels are together and you want to get that wrap in the thigh right away. Take your arms forward and we're going to go a little bit back. Curl your hips under and then I'd like you to stop. Hold it, curl a little bit deeper. Don't go any further.

Get that rep as deep as you can. Hold hold hole, go a little bit further and then hold again and wrap and hold. Hold, hold, and all the way down. Rest and let's take arms up. Nice deep breath and we're going to start to peel off of the mat to come up towards the knees. Exhale, come up and then hold your position. Your head should be down, your gaze towards your stomachs and your bottom squeezing, and then come up a little bit further. Really scoop that navel in and drop your heads and take it back down. Same thing. We're going to stop partway down and then I want you to deepen that power health by getting those guys to wrap in your tummies to scoop and then lie down and rust and come back up.

Peeling off the mat, around the, into yourself. So it's a deep scoop and stretch over. Very nice. Shoulders. Relax. Begin to come down. Now we're going to add on, so fake soft. Every one will be down to start. All right, before you even begin, make sure you're wrapping your thighs.

Start with your arms straight up to 90 degrees. So now we're going to put some flow into those moment movements. You're going to do the same thing but a little bit quicker. So with that same consciousness of the your powerhouse and articulation, here we go. Nice. Deep breath in. Lift your heads, look at your navels and round over to those knees. Drop your heads, stretch, shoulders, relax and come right back down one vertebra at a time. As soon as your head touches the manner, I'd like you to come back up and over.

So there's energy in the movement and dam control it so there's no drop. You're not falling, and there's no momentum to come up with control to more. As soon as your heads touch the mat, come up and around to your knees. Really try to reach for those toes. Last one and stretch over nose between your knees and lie back down and you will stay down. You need to get back on your mat.

Do so I may have slid off a little bit. All right, let's bring your right knee into your chest, getting ready for your leg circles. And this is all powerhouse. You want to stabilize those hips. They should not move at all. So before you do anything, give that leg a nice stretch. Then you'll take your right leg straight up. When you're, you're going to go into a circle. When you're circling, you're still stretching. So you still want that resistance to lengthen. So touch the ceiling and circle up to the nose one, and the accent is up two and up to the nose.

Kick your nose way up there. Three and up. Four and up five. So anchor your back. Those ribs should be in and one in more too. So touch your left shoulder. Three. Really get that big toe over to your left shoulder. And then up five.

I think that was five and that's enough and journey. Okay, give your leg a stretch. You'll switch sides. Bring your left knee in. Give it a nice little stretch. Getting ready to go into your circles. All right, so leg is up. Remember that resistance, that length on the up, your right leg at the same time as stretching out and begin your circles up to the nose. Feel that deepness in the powerhouse. Sinking in and Oh three so don't let that hip move and up. Four. So control it. Fat. Now reverse still hips. One, be very conscious of that two and up. You're in controller.

Your body's up and up and last one up. Bend your knee. Give that like a stretch. Okay, go ahead and sit up and you're going to place your hands at your sip hips. Excuse me. Lift your bottoms and sit at your heels. Getting Ready for rolling like a ball. You'll drop your head. Drop your shoulders, elbows are out. Nice, strong arms.

Nice strong backs. Find your balance. Alright, you're going to begin to roll. So keeping your gaze on your belly button, begin to roll back and then you'll come back up and try to balance without any hop. Inhale back. Stay in the center of your mat and come right back up and balanced to inhale. Take it back. Keep those shoulder wings pulling down. Get those ribs to scoop. Two more and back. And now we're right back up with control. Very nice. And last one, keep those chins down and up and rest.

Drop your feet. All right, let's go ahead and move back a bit. So you'll lift your bottoms to stretch backwards and then you're gonna lie all the way down. We're getting ready for your stomach series, your single leg stretch. So let's begin your right leg in. Also, coordination. Exercise right hand on your ankle, left hand on your knee, and I'd like you to start with your left knee bent. That way you get a sense of your back's already and then go ahead and bring that left leg in. Take the left leg up and let's lift your head. All right. Again, if the neck, if your next feel this, I want you to put your heads down, but continue with your arms and legs.

Here you are stretching out. Now before you begin, are you anchored? Are you pulled in as deep as you can? If not, lift that leg and switch hold. Get a real good sense of what's happening in your back. Even deepen it. Deep, deep, deep, shoulders down and switch and hold. Are you stretching and switch? It's all about the stretch, the strength and the control of the movement and switch. Get Out of your feet. No energy in those feet. Keep those feet soft.

Put in that powerhouse and switch. And now three fast and then one scoop. You're telling me two to three, three and [inaudible]. Next let's go into the next movement. Heels together, toes apart. Getting ready for your double leg. Stretch two ways. You can either hold onto the back of your thighs or you can reach for your ankles, reaching for the ankles a little more challenging.

So in your plotty stance, heels together, toes apart, looking at your stomachs. Tailbones are down. Stretch out. Hold your position now. Crew up in those sternums. Get that back deep into the mat. Scope, scope, scope, and bring it all together. Inhale and hold.

Wrap your thighs or you're squeezing your bottoms and exhale and inhale, stretch. So reach for the back of the room. Reach for the front of the room, same time as legs and arms. Exhale and in so energy on the inhale and exhale, grab onto your ankles, get those knees to your ears and inhale, stretch, exhale and inhale, stretch. Curl up in your storm. Good. And last one stirred them up and rest your heads rushed or arms. These are neck strengthening exercises as well, you might have noticed, but if you do start to drop your chest, you'll start to feel it in your neck. So really use that upper powerhouse. Alright, let's go ahead and go into your um, double leg.

So you're gonna take one leg up like scissors and your walk your hands up as high as you can. Ideally the lake should be straight. So if that means lowering it down to get it straight, do that. Don't reach way up here. If your knee is bent hold where you can keep a nice straight leg. Take your left leg up. Look at your stomach.

Now this is where you want to perfect your form. Drop their shoulders, get deeper into that powerhouse. Deepening the scoop and squeezing your bottom. Pulse the leg. Two Times, no energy in those shoulders. Pulse, pulse. They stayed down. Pulse, pulse. The higher you reach with a straight leg, the more stretch. So if your like is straight, reach for those ankles. Yeah. Pause, pause and switch. Pause, pause. Look at your tummy and scoop. Scoop, deepen it. Scoop, scoop, scoop, scoop and scoop. Scoop and scoop. Scoop.

And one more set. Right, right, left, left and drew up your heads. Bend your knees. You're okay over here. [inaudible] alright. This time, you're going to take your hands behind your back, or excuse me, behind your heads. This is a tough one, but I think you've all done this at some point. So you want to protect your lower backs. If this does not feel good, you skip it. So bring your knees in and then you're gonna take your legs straight up.

You want to zip those legs up, lift your head, look at your tummies. The tips of the shoulders should be on the mat, but everything else should be up. And now legs start to lower legs start to lift. Not Too low, just go about two inches. Way Too low. Come back up just a little bit down, two inches, and then right back up. Go ahead. Long legs. Don't let those backs move really deep into here.

Good and oh three more. If you can end up with the legs, there you go right there and two little down all the way up. Last one and rest. Okay. You don't want your backs to gap as your legs are moving, so you're really holding it with your powerhouse or your legs or your weight. All right, your hands will stay where they are behind your heads.

And we're going to go into the crisscross, which you all know this. So your knees are in, you're going to take one leg up and then you're going to try to tap the elbow to the knee. It's as soon as you do that, things kind of move around. So stay on those hips. Don't let your hip go with you. Try to tap the knee and look towards your back elbow. Really open up your side.

And now scoop switch legs. Try to tap that knee and switch a little bit different. And you're going to come all the way over here and stretch in, in, in, in that knee, in and switch. Bring that knee and go ahead and switch and without letting your feet move and switch. And now three fast add one. Deepen the scoop too. Sorry, this is two.

And switch two and switch three and switch three and go ahead and relax. Okay, I want to have you sit up, you're going to go into your spine, stretch forward. Good. And you're gonna open up your legs, flex your feet. And try to sit really tall. Sometimes I put my knuckles in the mat to kind of give me a better lift.

But you want your back to sit on top of your hip, so you want to sit really tall, taking your arms in front of you, energy out of your heels, squeeze your bottoms. Arms are relaxed. Take a nice deep breath in and start to exhale around down. You want to go as low as you can. Ideally getting the crown of your head on the math without letting the hips go with you. So your hips stay on the mat and you're scooping that naval in toward your spine and then you're going to come up articulating those vertebrals back on top of the other. You still got those feet flex? Sit up tall, so don't forget your feet. That's important. Deep breath in. Exhale, take it down. Now relax your shoulders.

They'll want to stretch with you. I want you to keep them down so you stay engaged in that powerhouse, even softer, soft, soft, soft, and then come back up tall. Now we'll go a little bit quicker. Deep breath in. Squeeze your bottom. Exhale, take it down. You could open up your feet a little wider and there you go. And come up tall. Two more. Nice deep breath in, and exhale as low as you can. If you need to bend your knees a little bit, you can. It's more of a stretch for your back. You'll still feel it in your legs. And last one, taking a down as low as you can. This time, grab onto your ankles, giving yourself an added little stretch.

Watch that your feet are still flexing and they're not turning in. That's it. And come on up. Alright, let's move forward. We're going to go into your open leg rockers, so your legs are bent and let's start with your legs apart. You can hold onto the back of your calves and then you're going to first just round into your c curve. So you're kind of sitting back on those sits bones. Heads are down, not too far back. Jennifer, a little bit higher.

Hold onto the back of your calves and then just kind of find your balance. You're kind of in a tabletop position. All right. So we'll do this practice like this. And then if you want to go into the open like rock, or you'll end up with straight legs. All right. So heads are down. You're gonna keep this centered. Keep your chins down, cause begin to roll back and come up and find your balance.

And then try to lift your back and sit as tall as you can. If your legs are straight, take your palms in more under yes. Heads down. Look at your belly buttons, rounding and control the movement to go back. Bring it back up and sit up tall. When you roll back dough, roll onto your next, only to the tips of the shoulders. Two more. Go back and all the way up. Lift and stretch. Chesser open. And two more. Sorry. One more. Take it back.

Come up. Grow Tall. If you want to challenge that stretch, go ahead and straighten your legs and hold, hold, hold. Bring your legs together and lie down on your backs. Okay. All right. Bring your legs and grab onto your size. Just kinda give your leg, your back, a stretch after those. [inaudible]. Alright. And you're gonna take your legs back up.

Your hands are at your side going into some corkscrews so the legs are zipped up. You're right on top of the hips, hopefully. And your backs are solid. Your shoulders are relaxed. Circle your leg to the right. Go down as low as you want. As long as your backs are still your hips. Do not move. Go to the left around center. Don't let your hips move. They stay with you and center.

Now hands at your side center. So really right in here, that's it. And around and center. Add a little jacket. And I for you, for the rest of you, if you want to and already know about the Jack Knife, go, go ahead and do so. Otherwise, continue with these. Keep those hips still. They're moving better. Last one. And you know, bend your knees back in. Okay. Go ahead and sit back up. Going into your saw, two legs are apart. Feeder, flex. This is a stretch. So your legs are now a, you're back in that spine stretch, stretch position. Your feet are really flex. Open up your legs a little bit.

Same. Same with you, Jennifer. You're okay. Arms are out. You want to sit up tall. This is a twist from the waist though. Don't let your hips go with you. Go ahead and turn as far as you can. Now are your feet still flexing? Reach for that baby toe and try to saw it off. Nose to your knee.

So you'll take your hand and you'll go in reach, reach, reach, and then you want around up. Pull those ribs in as you come up. Come back to center and go to the other way. Turn and reach for that toe and then you're going to stretch. Where's that scoop and come up and center and now quickly turn and stretch around up and center and turn and reach for those toes and center and last one, turn and stretch. Scoop and center and turn and hold and up and center.

Okay. Rest your arms. You'll flip over to your stomach's getting ready for your neck pool or excuse me, your neck roll. So you are lying on your stomachs. Palms underneath your shoulders. That's it. All right. Just first, take a couple of deep breaths in and fill up those diaphragms, the lungs, and then exhale, ring out the lungs. Start to sink your hips down into the mat.

Do try to keep your knees soft here. Two more times. Nice deep breath in, and a long breath out. Exhale, exhale, exhale. And one more time just filling up the air, filling it up, up, up, up, and then wring it out. Squeeze your bottom. Start to sink those hips down. All right, you're to go into first just a little hover exercise. So I'll have you first lift your head, then your chest and then both hands off of the mat and, and just try to hold that position. Your forehead there down. Your necks are long, but you want to really lift, lift, lift, getting those ribs to lift and push your hips into the mat and then arrest.

Sit to more. So head, chest, palms, lift. Can you come up a little bit higher? Not with your head, but with your chest up, up, up and rest. Very good. Last one. Head, chest, palms, drop your forehead. So your next day long. Get those forehead straight down and hold, hold, hold and rest. Alright. This time you're going to push into the palms so their hands will stay on the mat. This is your neck roll. Alright, so go ahead and begin to push your palms into the mat. Come up off of the chest.

Your necks are long behind you so your foreheads are still down. You want to crunch your next, that's it. Now get those ribs up as high as you can really scoop up into here. Squeezing your bottoms. Now take your right heel and kick your bottom two times ribs way up, up, up, up and switch legs and kick kicking each and use closer and kick, right kick, kick, left, kick, kick. Alright, kick, kick.

Really deepen this up, up. And that's enough. Sit back on your heels and just stretch your backs out. And if that doesn't feel good on your knees, then just come up into a cap, back position. So up on the palms, everyone looks okay or you can open up the knees wider. All right, you're going to end up back on your tummies. So lie back down. Going into AA kick. You'll take your hands behind your back, but you're going to turn your right cheek to the mat.

You are holding the hand together, but you'd want to lock your fingers. Just clasp them. So exactly. Heels together, toes apart. Do think of those legs reaching out from behind you. Long and stretch. Squeeze your bottoms. They're working here.

Your hips are down so they shouldn't be popping up in that lower back. The lower back is really working. You're pulling it up and you're dropping those hips so you're pulling your navel up. All right, you're going to take both feet and kick your bottom three times. Here we go. Kick one, two, three. Drop your feet. Take those hands in. She reach for your ankles. This is where your neck will straighten out.

You'll look straight down and lift a little bit higher. Really touch those heels and switch cheeks and kick one, two, three and reach back. He feed her all the way down and switch cheeks in now a little bit quicker. One, two, three and stretch and switch. Chown. One, two, three and stretch and switch. One, two, three. Rich and last one, one, two, three. Stretch and hold that.

Give you a little extra stretch and ens it back on your heels. Once again, just getting those backs stretch again. Okay, I'm gonna have you turn back over onto your backs. You'll start sitting up though with your knees, your feet hip width apart. Let's start with your hands behind your head this time.

Elbows in towards your ears and you are going to lie onto the mat so your feet are apart. You're going to first round your back, shoulders relaxed, and you're slowly gonna fall backwards. You want to control the movement and I'd like you to stop again halfway and hold your position and then deepen that scoop and then go a little bit further and whole. Keep your feet as soft as you can and then go ahead and take that all the way down with control. That's it. Very nice. Careful that you don't tense your feet. Nice deep breath in. Let's bring that back up. If you want to challenge this, keep your elbows open.

Otherwise you can bring them in. Scoop in, so really round into yourself. Now you're next long or are you crunching those shoulders two years? You want to keep those shoulders down around, up. Sit up tall. Let's do one more like that and then we'll add on. So heads down, start to fall backwards. So you have to use your bottoms here. Keep those feet from tensing.

Start around down with control. That's it to staying as centered as you can. And one more time coming up. Peel off that mat round forward. Then sit up tall. And now we're going to lie back down with control and then we'll stay down.

Hold it halfway. Hold, hold, hold. Where's that? Scoop and rest. Okay, straighten your legs. Let's go ahead and lecture. Feet this time. Do you put your hands behind your head? Unless that is too challenging, you can put your hands on top of the thighs. If you know this one, it's your neck pool. All right, let's try to keep your elbows open. Feet really flex. So energy out of those heels. Nice deep breath in. Elbows wide. Come up around over.

Keep pushing those heels out. Try to stretch as far forward as you can and then sit up as tall as you can remember, you're still articulating when you come up and now heads down. You're now around backwards again. You don't want to fall, hold tech and breast feed flexed. Nice deep breath in. Exhale round Dover. Push those heels out.

Sit up tall and head down. Take that back down or your feet hip with the part influxed and around. Back Down. Now this time when your heads touch, come right back up. Nice deep breath in and exhale around over and then sit up as tall as you can. Open up your feet a little wider. That's it.

And now round back down and Tuck your chin. Use your bottom squeeze and two more heads to touch. And then come up. Push those heels out. Stretch it over. Sit up tall. Bring that down. One Vertebra at a time. Articulate that spine and last one, your head touches you.

Come right back up and stretch over energy. Out of those heels. Talk and lie back down. You'll stay down. Let's have you lie on your left side. Getting ready for some sidekicks. You want to line yourself up with the back of your mat so your right leg is on top. Okay, and you can either rest on your palm or you can lie all the way down. If that feels better for your shoulder.

You do want to try to lie all the way down though bed and you're going to swing your legs forward. Now you can check the back of your mat, make sure your hips are lined up with the mat and your shoulders are lined up so you're in one straight line. Matt will tell you, okay? All right. You're going to start with that right leg up hip level. You'll rotate the knee towards the ceiling. With that wrap in the thigh, getting ready for your front kicks, you're going to go to kicks forward a little one and then a big one. Make sure your power house does not move. Go back as far as you like. As long as you get that scoop happening and you're still stretching. Here we go.

We're going to add, add a little float, kick, kick front and swing back and kick. Kick. This is where a lot of people will tense their shoulders. Try to keep them really soft back and as belly buttons lifting back. And if you want to really challenge yourself, you can take your hand behind your head. Keep those upper body still and kick, kick and back. Are Your legs lined up with your hips or are they flying up and down?

Keep that in mind while you're moving. Kick, kick and back and one more and back. Rest your leg on top of the other. Again, you can either keep your hand here or you can put it on the mat. Scooped. Take the leg up, hip level. Keep your turnout knee towards the ceiling. Taking the leg up, reach the leg out. Make sure hips don't fall backwards as that leg comes up and stretch with the scoop. So this is the stretch on the down.

You're really reaching and stretch down. Squeeze your up and reach soft knees, soft feet and up and stretch. Long, long legs up and scoop and one more up and scoop a little circles. Five each way. Kind of brush your knees together. One, two, three, four, five reversing, and one, two, three, four, five, and rest. Give a leg a moment. You can put your palm down. Go into a bicycle. You'll take your leg up, hip level again, you're turned out, shoulders are back, chest, they're open and your gaze is forward. You're not crunching those next. All right, you're going to take that leg forward. Bend your knee, knee to knee.

Here's where you work on that stretch. You go back as far as you can. Then the stretch leg and front bend the knee to your shoulder. Need to knee, stretch back without letting those ribs pop out and up and then back and stretch. So it's not just up in bend. It's really working this stretch, so don't just go back really quickly. Work on that stretch. Let's reverse that. Go backwards. Heel to your bottom with that knee moving knee to shoulder.

Make sure your knees don't drop. Keep them lined up with your hip. Then stretch it out. Very important. Your leg doesn't turn in here. Keep it turned out good. Bend your knee. Need to knee, need to shoulder and stretch. Two more back. Tummies are up. Then need to shoulder stretch. And one more time. Back Bend. Need to knee, knee to shoulder, and stretch.

Rest your legs for a moment. Let's flip over to our snow mix. Get it ready for some transition beats. So palm on top of palm, forehead on your hands. And then before you even go anywhere with that, keep your feet soft. Your foreheads down. Begin to stretch your legs from the hips out. Really get them along. Good. So you're using those bottoms, you're reaching, reaching, reaching.

So much so that those knees lift off the Mat. Where's that reach? Yes. And then you're going to clap your heels together for 20 counts. Keep the reach. One, two, four, five, six, seven, eight, nine, 10 and 10 long stick. Fuck four, three, two, one and rest. Very good. Over to the other leg. So now you are on your right side. Left leg is on top. I'll come over here so you can see me. Alright, so hip on top of hip, get your alignment again, either lying on your hand or on your shoulder or up on your palm.

Whatever's more comfortable and then if you can lie all the way down, do so. Yeah, that looks better. More comfortable. All right. Both lakes forward. If you'd like that challenge, you could put your left hand behind your head. It's up to you. If you do that though, keep that powerhouse solid. Don't let it move around so the elbow shouldn't move at all. All right.

Taking your left leg up, hip level with your nice turnout, working from your bottom to turn out. Begin your front kicks, two kicks forward, a little one and then a big one. You take the leg back and kick kick front with the stretch back and kick. Kick. Where's the scoop and kick kick front. That's it. Three Hang, kick, kick. They'll let those ribs pop out and kick, kick and scoop and kick. Kick, front and solid kick. Kick. Where's your bottom back here. Squeeze and kick. Kick, front and back. And last one, kick, kick and back. More red. Push those ribs together. Yes.

And rest leg on top of leg. Getting ready for your up and downs. So now you can once again, take your leg up, hip level, turned out, make sure those hips are right on top of each other, and those ribs are scooping, scooping, scooping. Now you're ready. And now you're going to take your leg up towards the ceiling. And now you want to stretch from the hip out long. Squeeze your bottom. Reach, reach, reach. Let me see some more. Reach all the way down. So make that left leg longer than your right.

Let me see the resistance coming down so it's not just falling. You're working and up and reach and up and stretch. Let me see those ribs. There's gotta be pulled in solid powerhouse and up and stretch and two more. And reach. Very nice and arrest. Okay.

Into those little circles. Taking the leg up, hip level. Begin your circles and up in around one, two, three. Do a lock those knees five and reverse it. One, two, soft feet, three, four, five and rest. Okay. Lie Onto your backs. Getting set up. Oh, I'm sorry. I forgot your bicycles here. Almost. Almost skipped that for ya. Alright.

Want to be even here. So take that left leg at pip level. Again, shoulders are nice and relaxed. Your chest is open, you don't want to hunch your chest and your hips are right on top of each other. Taking that left leg, swing it as far forward as you can. Bring your knee to your shoulder. Now here comes that stretch as far back as you can with those ribs in even deeper. Yes. And then stretch, stretch, stretch, and two more up towards your nose. Need to your shoulder. Stretch that leg back. Very nice.

And one more up bend and stretch it back. You're going to reverse that. You're going to take your leg straight back this time and then you're going to bend your knee. Need to shoulder. They want to try to stretch your leg out long. Keep it turned out though. Knee towards your ceiling. Yes, and two more. Take the leg back. Ribs are in powerhouse. Knee to shoulder and stretch em. Last one, taking it back.

Need to knee. Need to shoulder and stretch. All right, rest your legs. Lie back onto your backs and let's set up for the teaser. So you're going to start with your knees bent, but your feet together are going to be together parallel. That's fine. Get your sense of your center hands are down at your side and you're just going to extend your right leg up so your knees stay together and then rotate that knee out to get that turnout. So you're squeezing your bottom and slide your left foot slightly forward so you're not crunching your left knee. All right, your right leg is stretching.

Both arms come behind you. Immediately. Your backs will pop up. Try to control it and get that powerhouse [inaudible]. Get those ribs to scoop, zipping them up. And now take your arm straight up. Here's your roll up with your legs up. So you're gonna come up as high as you want, as long as that left foot does not move. If it's moved, you've come up too high. You want to really deepen this work. So work on what you're capable of.

Sit up as tall as you can with a nice stretched out lake and then control it. Don't fall down. Where's your round back to lie it down and you breath in. Stretch that right leg out. Don't let your left foot move. Scoop, scoop, scoop. Drop your chins down so you can keep the weight forward.

Then sit up tall and control the movement down and now a little bit quicker. Nice. Deep breath in and exhale up and lift and control it. And one more time. Then exhale up and lift and down and rest.

All right, going to the other leg. Take that left leg up. Both knees are together a little secret. As you slide that right foot forward, that'll give you a little more range to be able to come up. The closer it is to you, the harder this becomes. All right, both arms back. Get those ribs down, Tommy's up, and here we go. Nice deep breath in. Peel off that mat. Get the feeling of it first.

Keep that stretch happening and then control the movement down and Exhale, and then you send, articulated right through the middle of your body and sit up tall and control. Don't let the knees move around so knees stay glued together. And now a little bit quicker and lift your backs and down two left and exhale up and lift and lie down with control. And last one and up and stretch and lie down and rest. All right, go ahead and shake your legs out. [inaudible] and let's go ahead and go into a coordination exercise.

We do it on the reformer, so you're going to start with your knees in. It will require your head's coming up, but we'll go with putting your heads down when we bring it back together. So kind of talk you through it. So keeping your heels together and your toes apart, you're going to start. Let's just practice. The elbows are on the mat and glue to your ribs.

Let's practice by lifting your heads, sliding those shoulders down your back, get those sternums up so you're really deep. And then you're in a drop the palms and stretch your legs out. Get a nice reach and wrap with a thighs. Curl up a little bit higher and then exhale, bring it all in and drop your heads. So elbows are bent and down on the Mat.

Inhale, lift your head hold. Reach Poland scoop. Exhale, bend your knees, Bend your arms and reds. Now we're going to add on, so this time you'll stay up and open and close the leg. So here we go. Heads up. Inhale, stretch out. Open. Close the legs. Exhale, bend. Bring it down. Inhale, stretch up. Work on those sternums, curling, open, close. Exhale.

Exhale. Adding some crisscross beats so your legs are going to Chris. Cross for eight counts. Here we go. Inhale, stretch out and cross. One, two, three, four, five, six, seven, eight. Exhale, bend. Exhale, rest. One more time. Inhale, stretch and cross. Shoulders down to four long legs, five, six, seven, eight. Exhale, bend and rest. Rest your heads rested. Legs stretch back out. Let's go ahead and curl up and reach over to the toes and flex your feet.

Good. Sit up tall. Go into a quick growing exercise. You're going to sit as tall as you can. Your feet are together, your hands are at your chest, the arms kind of just try to follow me. Hopefully you can see me take a nice deep breath in, and then as your arms come down, they're not just falling. You're resisting it and growing taller so the arms come down and you grow taller, taller, taller. In other words, you're trying to sit right on top of those hips and now arms right back up. Squeeze your bottoms and lift your backs. Exhale, so let's do that two more times. Inhale straight up.

They didn't want to be sitting back here. Exhale straight down with your arms. Inhale straight up theatre, relax, and exhale. Lift your backs. One more time from the chest. Inhale up, exhale down. Inhale, lift, exhale, circle the arms, your backs and rest. Now it's where it gets a little bit trickier. The feeder flex, more of a stretch, I should say, and your heads are down.

This time you skim the mat, keeping those feet flex, so energy out of the heels as you stretch over to the knees. Now as you come up, you scooped those navels in and you stack those vertebraes back on top of the other. Jess, open deep breath. Then same thing you just did a moment ago. Lifting your backs from the hips. Now quickly stretch out one. Exhale, sit up tall. Two. Inhale. Three. Exhale, four, five, six and stretch a one. Exhale.

Sit up tall to inhale. Three energy out of the heels. Tall. Exhale, four, five, six, two more. Inhale, stretch one. Exhale. Sit Up. Tall. Two. Inhale. Three. Exhale, four, five, six, last one, really deep stretch. Put those nose noses between your knees here. Go as far as you can, pushing those heels out. Then sit up. Tall, deep breath, man, and exhale. Okay, shake your legs out for a second. We'll lie back down. Have you finished with the backstroke? So now your knees will come back in.

Heels together, toes apart. Your knees are apart. You're kind of in a frog position. This time though, your hands are going to start above your forehead. All right? You can leave the head up or you can arrest it. It's up to you. It's harder to keep the head up so you listen to your next heads up.

Look at your stomachs. We're going to have the arms and legs followed the feet. So arms and legs goes straight up. Now, arms and legs open. Now here's where we pull it all together into a hundred position and hold, hold the lower legs, the harder it is to anchor that spine. Hold. Exhale, bring it all together. Go ahead and rest your next again. Heads up, look at your tummies. Inhale up. Exhale, open. You know, reach for the toes. Squeeze your bottoms, stretch those legs. Scoop and exhale and inhale up.

Exhale, open, reached for the toes and hold, hold, hold, exhale. Come in and rest. All right. [inaudible] last but not least, I'd like to put the full stomach series together without stopping what you had done in the very beginning. So we're going to go into the single leg stretch, double leg, et cetera. So kind of talk you through it, right hand and I'm sorry, right hand on your ankle, left hand on your knee. We'll do about five sets and I'll try to stay with Ya. All right, so left leg is up again. Drop your next. If they get tired, heads up. Look at your stomachs. Here we go. And switch. One, switched to scoop. Three, three, curl those chins toward your chest so you're not hanging in those. Next four and switch five and five. Double leg, arms and legs.

Go out at the same time. Pull it all together. One inhale, exhale. Remember, this is a stretch too. It's also strengthening. Don't let those backs lift. Exhale. Three. Inhale, exhale. Last one. And together, right leg and pulse. Pulse and switch. Left, left, right, right, left, left. Look at your tummies left. Four, four, four, four, five, five, five, five. Bend your knees, hands behind your head. Legs up, heads up, lower. Lift the legs. The lower the legs, the harder this becomes. Not letting those backs drift and up.

And last one up and Chris to finish one and one. Stretch two long, long leg, three, three. There you go for four. Are you looking towards those back, elbows and five. Grab onto your thighs if you want and sit up. Flex your feet, stretch forward. Good, that's fine.

Let's go ahead and do one, maybe two. Spine stretch forwards just to loosen up. Deep breath in are apart and flexed, and then exhale. It gets the blood flowing instead of tall and last one and exhale. Good, and come on up. Let's stand up to finish. Um, why don't you go ahead and face me back into your plotty stance. Heels together. Toes are apart. Good weight towards your toes.

Getting a nice rep and a nice lift. Make sure your shoulders aren't behind you. Kind of check where your shoulder weight is. Getting those ribs to pull in. Three big circles. Nice deep breath in. Now as their arms come down, don't just drop them. Lift your backs. Lift your spine tumor. Inhale, lift that powerhouse up, up, up. Wrap the thighs. One more time. Up and exhale. Now reverse those circles. Three times deep breath in ribs or in. Exhale, two more. Inhale and exhale. Come up onto your toes.

Deep breath in, heels together. Where's that wrap in the thighs. Exhale. One more time. Up to the toes, and exhale. Shake yourselves out. Thank you for coming. Good job.