Alright, everybody up into hundreds, five men and five out n. All right, so this is your warm up. Nice brisk arms. Really slap them. You're fanning off the sides of your hips, you're up high enough. See Europe, herbs are engaged, you know, and you do this 100 times. So this is going to be the quest, that pilates mat. You know those old pictures of Joe when he's in those little trunks, these are going to be in sequence. I'm not doing any fancy transitions from exercise to exercise because I'm not.
So it's going to be straight up. Classic Matt. That's it. Keep reaching fingers. Nice. Close together. Toes working, not gripping, just pointed and flex. The feet had goes down. Roll up arms first. Chin curl four.
We just passed the toes cause I feel like it today. Sometimes I don't. Arms in line with the armpit. He told joints touching the butt tight. Of course I'm not a, I'm taking. So that even counts here rather than using momentum. Exhale up two and two out.
Shoulders away from the ears. Really Tuck that pelvis. Use the button. This is done eight times. Curl it and you're seeing in your own body as I am in mind, where's my sticky spot? I know where mine is. So people being aware of that cause there's a whole lot of Roland going on in this work. So you don't want to always miss that spot that you know is, you know, given you trouble way past the feet. Try not to let the backs of the knees, I'm not use that, but he really tightening it straight and I wanna do one more.
Okay, you can do a dye curl up. Four regions point the toes overhead and the legs lift. Now I'm keeping my legs parallel to the floor and these first two, one, two, four in each direction, there's that roll down again up curl the pelvis so it's not the legs. Again, I'm not speeding up that count to let my legs do the work. Now I'm going to take my legs all the way to the floor way that flex. Try not to let your neck arch half of these corrections I'm saying, I'm saying to my own self and now weaver's here we are parallel.
That's these first two each direction or harder than the lights on my body going over to the floor. See, that's harder to me and Oh, now they usually one all the way to the floor. See, I'm keeping my legs close to buy mighty rural in it. Curving that Polis under. So in the pelvis the girdle is strength. Oh, and halfway down, flex the bottom foot lake circle and cross over. Down Open and whip. There's a slight pause there on the top.
Nothing's happening in the upper body. Pause. So that inner thigh has to work. Keep the opposite, but on the floor tight. Oh over open and whip over death open. One more foray over den. Open, reverse side. You're telling that lake to stop.
You're the boss over and stop length in the waist. Inhale around XL on the top. Oh, Ben, Eh, oh, Ben, Dan, [inaudible] y and last. Oh, open down and whole switch. Prepare. Oh Damn. Right. But tight. Really try to stop that leg right over the hip socket over death over. Yeah. Brilliant up baby. What?
Oh get the upper body flat and reverse side way across. Don't make a meek circle to the side. And of course this is advanced. I'm making a gigantic circle. Try not to let your bottom flex foot drift too much into turn out. Don't let it flop too much and hold low down.
Circle Chin to the just rolling like a ball. Set it up. No momentum, no headwall back in [inaudible]. Shoulders down. Open those knees, thighs into your crux of your elbow. Trying to keep the shape constant back and foot massage. That spot. One more. That whole, yeah. Single leg ready. Set up n n to pull to the, I just the legs are pistoning. Everything else.
Nice and quiet. Just a slight shifting of the cup tans outside of hand to the outside ankle. You know both news and AA to the eyebrows. Reach way behind you. Slight pause and put two back. Fight.
Pause. So it's like a t there to the t in to match your feet. And I like to touch the backs of my nails so I keep my elbows in the right position. Nails, touch, nails, touch. Oh and to pack one more.
Pull up, Chin tuck one. So I'm calling back in into my waist and my body's reaching for alignment and want to see [inaudible] up the imaginary wall. Chin pull back. Someone's pulling you by the back of your waist as you reaching forward to seeing, I'm trying to sort of best without straining, but I'm getting low and now I didn't warm up before this because the warmup is included. Open leg rocker. Now I'm bringing in, if you are, you can do it that way too. Uh, but I just did. Yeah. And contract,
Elbows even for flex. Hold onto your feet and back and forward and forward. Hold. Roll. Corkscrew, twist.
So I'm not using my leg, the weight to get me over. Keep your shoulders even center. You're massaging society of back, way over that opposite hips off, off to the shoulder. Hold, roll down. So for I exhale here my way or inhale, exhale to the right center. Pull the wings together
Wings twist to contract app to pull that other hip away from you if you're not leaning towards prepare and twist. Two and three. Yeah Baby. And two more to don't let your other hip move. Three out. Pair and twist to Ah yes indeed and hold and onto the stomach. I had just this, I cut this in half and we're going to do a swan.
Set it up.
Yeah, but bill like ear down pelvis stays. Now elbows down, three kicks pool. Try to keep everything on the same line. Heels and back ahead. Three elbows to the floor, ear to the floor. Don't let your pelvis lift you. Circle. I made that. That doesn't go in there and set up for net pool.
Elbows will hide. He'll stay down here. Just like the box. Yeah.
And I'm going to say so in a worldly bird or helicopter here. It's not in the sheet. And one more. Ah, rotate and Ho. And this is my transition. Who's working my fingers? So yet every inch of mine.
And lift up and chain with and La. Wait, hold down for draft up now too. Yeah, the two for here I'm doing too. I bend that elbow because I learned the mat by looking at pictures. I wasn't taught the Mat. A lot of us teachers from my generation, you just globbed onto any information and this is all in return to life.
His book and in the pictures that I had, his elbow was cut off photographically from the elbow joint to the finger. So for years I was doing it like that instead of here. All right. That knife is ever all over again. Hi. Gatton. I try to keep my legs not coming down towards my face too much.
Oh, more challenging. Oh, and curl left pelvis. Yeah. This is a snap up. That should be an accent cow
What you ribs to one hip stacked over the other and toward you. But kick your face. It's hip bone height two and two out top. Elbow and upper body. Not Moving. Just work where you're supposed to, which is fine.
Pelvis towards the toes. Yes. Kick your head and hope. Kick my book change. See, I'm not doing anything. Fancy. Transition. Line it up. Flex to the front. Flip and point. Top. Elbow doesn't move.
Pardon my back. We do the back. Don't short shortstop. That back movement. Feel that all the way up the front of the waist. Yeah, really get that. So a stretch to the back. Top elbow doesn't move to kick and weight the bed and two
All right. Teasers one, two, three, set. Alright, go to the waist six times. Yes. Five, six arms, a little higher legs. Six,
Try to keep the ankle bones together. Whale and pause and reverse. Try to keep your elbows straight around we go.
Photo back. Don't let you but you don't let your neck arch. [inaudible]
Part of back to kicks to the front. Smooth back kick front. Smooth back. Way Back. Don't let you elbow move too slow and watch the ribs as you bring the light to the back. Don't want them flare too much.
Stretch. I'm using my hand a little bit here. Let us stretch. Stretch those lat and eh two kicks from small elbow stationary and kick and back and back. What a beautiful view. And when a mice and the rolling sequences boomerang the setup likes first legs, re cross to the balanced teaser, arms, legs to the ankle and foot. I was a little rushed. Lift that recross to the balance circle. Elbows high over the crown of the head.
I mean hands on like, oh, this one's going to be a good one. That's a good one. Crab set up. Elbows into your, I fought it. I don't give myself the clap. I don't clap sometimes there's three claps there. Don't want to, what am I [inaudible] this is at the end because these are advanced.
No kidding. Dianne. Crap onto the neck stretch we cross now and come to the knees because my bundles in the way,
Well maybe more cause I added two years to one, two and three. Please do your mad all the time and I want to say one thing.
Sounds so egotistical, whatever. Thank you.