Hi, I'm Kathy Ross Nash here at the beautiful place anytime studio and today we're going to be working another mat that builds your foundational into core. This mat, the twist is going to be focus and precision is the name of the game. You really need to understand how to rotate to rotate safely, so we're going to, we'll focus a lot on every position and being very clear with the work.
Reestablish the chest opening with every inhale. Inhale, open the chest up. Exhale, pull the stomach in and along the spine. Inhale, two, three, four, five. Exhale, big arms. Three, four, five. Last one in hell, two, three, four, five. Exhale, two, three, four, five, length in, long to lie down. Grab your weighted par.
Glue your heels together. Flex your feet. Let's have our feet parallel right now. All the way. Glue the INSEAM. Reach your arms up and back. Arms lift to the ceiling. Plug the shoulders in. Lift just the head and hold it. Push the away. Lift the top of the shoulder blade only.
Now as if you're going up and over a big beach ball, crown of the head to the knees. Reach the arms over. Roll back the same way. Region opposition. Anchor the legs. Pull the pelvis back. Don't let the waistline touch. I know this is the toughest position. Roll down. Touch the waist. Good reach you the heels. Reach of the arms. Get to the bottom of the rib.
Stop there, bottom of the shoulder blade. Stop top of the shoulder blade. Keep that head up for a neck stretch and bring the head down. Reach up, stretch back again. Plug the shoulders in. Lift the head up, only top of the shoulder, plane, bottom of the shoulder blade, rib cage. Peel through the ribs.
Fight for it. You can do it. Push those heels away. Get to the waistline. Stop at the waist. Keep that chest open. Here comes the brutal one waist off, pelvis, back, stomach in. Reach to the legs. Exhale over and say thank God that part's over. Rural back down. Reach through your heels. Reach to the hands. Remember to keep that chest open. You want lots of air in the top of your lungs. Pull the stomach in.
Touch the pelvis, touch the waist. Touch the bottom of the rim. Good through the ribs, bottom of the shoulder blade, top of the shoulder blade. Reach up and stretch back. Point your toes. Reach your fingers long. Take your bar and put it some place safe that you're not going to roll onto it or step onto it like all the way down.
Pull the stomach in and open the chest. Straight. Right leg up. Reach into to your nose. Stop. Pushed through this bottom leg crossed to the shoulder. Stop. Cross to the hip. Stop. Nothing moves. Heel to heel. Reach it to the hip. Reach it to the shoulder, reach it to the nose. Anchor this.
Stretch the two legs away from each other. Keep pushing through this left leg as it reaches up towards the shoulder. Open to the hips. Establish stability on the opposite side. Heel to heel. Reestablish your alignment. Reach across that heel to the hip, up to the shoulder, up to the nose. Flex the foot. Bring it down.
Reach to the other leg. Pull the stomach in and opposition. Open that chest. Reached to the nose. Pause, shoulder, hip. Push through the opposite leg. Heel to heel. Reestablish the box. Find the opposite hip as it goes to the hip. Shoulder, nose again, nose, shoulder,
Find the box open. Re-Establishing stability on the opposite side. Shoulder, nose, reverse. It knows shoulder,
Anchor through stability all the way to heal. As I cross. The hip comes off, the waist comes off, the ribs come off, the shoulder stays on, reach up to the shoulder, the ribs come on, the waist comes on, the hip comes on all the way up. Stability on that left sides rotates around. Hip, off wastes, off ribs, off ribs on waste, on hip, on flex and bring it down. Other leg reaches across. Hip comes off, waist comes off, ribs come off, ribs go on. Waste goes on. Pelvis goes on. Stabilize that side for one.
Reach hip, off, waist off, ribs off, shoulders on. Delicious twist there. Now reached the hip down as the whit ribs go on down. As the waist goes on down, as the hip goes on, reach two sides and oppositions stretch it up. Other way. Reach across the body. Lengthen down across heel all the way up.
Lift up. Really do a nice deep twist down around and up. Flex the foot, bring it down, slide yourself up. And we're going to do rolling like a ball, bouncing on our shoulders and balancing on our bum. K We want maximum control. Bend in, grab right hand, left hand, right, goes up, fee to the seat. Head in.
We're going to do a single leg pull with the accent out. Two legs are going to be out and that's where the pause is. Pull it in, stretch it out. Hold, pull it in, stretch it out. Hold. Pull it in. Stretch out, hold. Pull it in. Stretch out once more. Establishing the connection between the arms and legs. Upper body, lower body, front body, back, body that you need for all your rotations.
Now just like the focus was on lifting up in that exercise, this is going to be the same. Bring your legs only to 90 degrees. Reach up for that leg. Open the chest. Lengthen this leg down and keep the upper body up and the leg that is to the ceiling. Only at 90 heap it there. Find it at 90 this is going to build your strength for your corkscrew. Keep it there. Lift up. Establish a strong powerhouse here, Paul the stomach, and don't let your box move. Lift up. Lift up, lift up again. Lengthen, lift up, lift up, lift up, reach. Open that chest. Lift, lift, lift. One more each side. Lift, lift, lift.
Lengthen, lengthen, lengthen, lengthen and up. Bend in. We're going do Chris Cross now and we're going to use our hand on our leg to deepen the stretch cause we need that twist. Stretch the left leg out. Twist. Grab your hand on the bent knee and pull yourself up,
Soft ribs. One more time. Inhale deeply. Exhale. Head goes down. Just like in the roll up. Shoulders go back,
Open Lake rocker. We're going to touch our toes behind us. Hover with our legs over there and lift the waist. Roll back. Touch your toes down now while you're there, lift up the waist. Keep that lift in the waist and come up. Lift up the chest, roll back. Reach your toes to the mat and lift up the waist.
Lift off the waist. Reach the legs. Pull the hips up. Separate the waist and the ribs. I'm up for a beautiful balance. Open the chest. Press your legs into your hands. Pull the stomach in. Pull it in. Pull it in. Pull it in.
Roll Down with control. We're going to do corkscrew. Hip to hip or flat and tail off. Lots of control happening here. Reach to the nose over to the hip. Remember we did in our legs circles before. Same thing up flat pelvis. Reach.
Arms to the side Lenten twist. Exhale, stretch, head to knee. Exhale deeper and a deep twist. Inhale, exhale, head to the knee. Deep in the twist as you come up, reach through the arms, reach the legs, pelvis doesn't move. Inhale up. Legs are like steel. Waist anchors up, arms reach the side. Chest is open. Deep in that twist. Exhale, head to the knee.
Touch the chin to the collarbone and strays. Align along the collar bone to the other side. Use Your eyes and come center chest reestablishes open. Find that length. With that tailbone down. Look to the left all the way down.
Trace the collarbone length in. Find the down stretch on the reformer. As you lengthen here and in your swamp prep, you're going to lengthen, pulling this stomach in. Come down only to the pelvis. Slide your hands so now your elbows are under the shoulders and the pelvis is on the mat. Practicing this way will help you not sink in your lower back, Paul the stomach in and just press the upper body up and lengthen it down. Bring your hands under the shoulders. Pull this stomach in. Lengthen up, up, up, up, up and down, down, down, down, down.
Tailbone keeps reaching towards the heels. Lengthen all the way down. Pull the stomach in. Lenten up. Open the chest. Open the hips. Sit back on your heels. Pull the stomach in. Now to come back, you're going to slide through. Bend your elbows. Open the chest up and slide back as your preparation for your single leg.
Press your toes on the Mat. When the legs are long, I want those toes pressed on the mat and the thighs lifted off. You're going to send to your head kick one, two, three. Press the toes back. Elongate. Lengthen and lift
Press on your hands and slide all the way through for your neck. Pull lie all the way down. We're going to begin with bent knees. Find the pelvis, Paul, this stomach and elbows back. You're going to roll up. Grab the back of the legs, pull the stomach in and curl over. From there you're going to stretch down. Flex one, two, three.
Bottom leg is anchored outer edge of the foot on the mat. Let's stretch this leg and kick it one to keep this leg parallel. Stretch it back. One, two to open the front of the hip, one and two and reach and two and three and two and stretch. Anchor that bottom leg. Reach through both legs and out through the head. Leg on leg. We're going to do four of everything. Reach up, flex it down. Reach, lift to flex it down.
Bend it in. Touch the knee. Keep it long. Thigh back, thigh, back, thigh, back. Now, stretching, deepen it. Enjoy it. Reach up and bend. Touch the knee, thigh back and stretch and stretch and stretch. Last, go at it. Reach. Bend it in. Touch the knee, thigh, back, and stretch and stretch and stretch. Very good. Lie onto your
Stret deep and stretch it and together lie on your back please and shake it out. Yeah. Now the next to user is tees are in four. It is a very, very difficult exercise and the precision is key. It's really going to help build the control you need for all your rotation and advanced work. So I want you to begin with your knees all the way into the chest and really hug them to lengthen that lower back. Bring your arms down by your side as you roll your head up.
One, two, three, four not only establishes control one to [inaudible] three, four it teaches you to move your arms and legs with coordination together so that the legs and arms arrive at their destiny. The same time you always want to be at your destiny with the right person and here or right limb and bent and in really a, if you arrive in your partner doesn't and bent and in and again, one and two and three and four last one and one and two and three and four. Sit yourself up. Open your chest and remember that hip to hip that we worked on. You're going to roll over to one side and center.
Roll over and center. I'm going to turn this way so that you can really see what my pelvis is doing. My leg stay all over each other. My chest stays open. I come center, my chest stays open and center.
What I'm going to do now is I'm going to hop onto the floor for our pushups. You're going to lift all the way up, stretch your arms up and we're going to add three big arm circles. Lift up one
Lengthen out hips over the waist. Lifts shoulders right in line with the wrists. Bend the elbows. They graze the ribs. Touch the Chin and come up. Walk back. Keep the box. Square, pelvis lifts, pelvis lifts, pelvis lift. Press on your hands. Press on your feet. Head to the knee.
Tailbone reaches down as you drag.