All right, so tonight we're going to do an interval mat and jump board class. Um, I'm assuming that everyone taking this class will have some jump board experience. It's not, I'm not going to get too fancy with choreography or footwork. We're really going to stay basic with two feet to two feet or one foot to one foot, but really more of the endurance and the pace of going back from jump board to mat and vice versa. So we're going to start little standing roll down and this workout really might be feeling good after the holidays and if you've been sitting a lot or having a little bit more to eat and drink, so hopefully get some of the young guys out of the system. So let's take a nice deep breath in. I'm going to start right away, rolling down and just feeling the abdominals contracting in and up and just take your role. Then I'm going to have us go about halfway down to start.
Keep working that pelvic tilt of the hips, feeling a weight shift even or a little bit more forward to the balls of the feet. Let's pause and breathe and then exhale again from the deep low abdominals, pulling yourself in and up, rolling back up to standing tall and again, a nice breath in and exhale, feeling the curvature of the spine or at least trying to connect to it. The farther you're going forward. Let's go a little farther. Continue to work on tilting the pelvis under heaping shifting the weight forward. I'm going to take myself about three quarters down. Inhale here, and then exhale coming back up. Re tilting that pelvis. Put in a lot of intensity in the contraction of the lobe.
Nominals if the shoulders open up, let's take one more all the way down this time. Breathing in. Exhale, Nice. Just loose hands, loose arms. I'm gonna take another breath to get down there and let's go ahead and walk ourselves out. No it to the front support position or plank. It's holding yourself solid and strong. Nice low abdominals, long reach through your chest.
Feel free to come up onto your fist at any point if you're in the planks tonight, if you need to. Let's just whole like a three to four more breath cycles.
Press your hands against your shins. Curl up off to the tips of the shoulder blades. We're going to go right into the 100 so taking your legs where you'd like to for the whole set. Nice, relaxed feet. Let's go with five
Three more sets.
Both knees and let's go five double leg. Inhale, arms to ears and exhale around and pause. Keep thinking of dropping. No sacrum down here, right there as you curl higher up off your shoulder blades.
Inhale and inhale there. Exhale, drop the sacred. Every chance you can drop that sacred curl a little higher. Three more times. The lower the legs, the heavier the ribs. One more time. Bend the knees into table.
Extend your left leg forward. Just rotate to your right and just hold. I want you to think of pushing the right knee into the left. A little unchained signs left knee, pulling to the right a little and let's pick it up so we can change. And two and the re working the chest lift. Not as much rotation yet. 10 more, a little faster. One and a two and a three, five, six, seven, eight, nine and 10. Let's bring it in. Hug the shins that you had. Come back down. Up we go. Gonna so we're on to red springs. We're going to start rolling Mack, we'll start ourselves long and stretched out in parallel.
Squeeze all the way together. We're plenty warm in the abdominal Claire, so I think we'll start as we did in the last jump board class with that slower beginning a plea, a little jump, making sure to roll through those feet. Taking just two counts to and we have plea a jump land, one, two. So keep going here. Plea A, I want you to think about engaging the glute hamstring as much as possible on the precursor to the jump. We know we're going to feel our quads, but can we also balance it to the back of the thigh and the back of the leg. Two more then jump land and stretch and bend, jump land and straight. And let's go to first position, same thing and ple, a jump, land and squeeze. Jump. Get in that good crease in the hips. Crease stretch, crease and pull together. Bend and squeeze together for more repetitions. Same thing.
Engage in the back of the pelvis, the underneath and back here. Abdominals up and two last one, Ben jump land and to pivot up on the balls of the feet into hip with parallel. Same thing, eight repetitions and straighten four two and ple a jump land and stretch too. So always a good chance in here to push those ribs down. We're engaged from underneath those ribs to pull them in and straightened forward.
Chance to open across the front. Low part of the pelvis here. Three more.
Just hold behind the thigh. Bring it in as much as you would like. Feel your sitz bone reach into the jump board. Nice. Nice drop of the sacrum. Just a little circle of the ankle. Yeah. Do you need to breathe the leg you're standing on matters as well, so you're still working that support on the glute. Other way for the circle of the foot.
Focusing still on the quiet landing. Seven turn out first. Open the arms slightly. Feel those heavy shoulder blades.
Straight arms and one and two. Seven almost there. Toes and the corners. Open the arms a little wider without arching the spine for three. We're going to land in the middle here. Arms down. And all right, let's come on to the mat. Well, right on down. So let's come into a scissor.
Good and warm. Keep stretching those hamstrings. All right, so our double Poulin and we have one, two.
Six repetitions. Lifting the pelvis up. Woo. I went way too far. Lifting the villas up. I have a lot of energy. I need to contain it a little bit to Morin. Lift. Oh, and lift. All right.
Scoot the hips back. Let's do a diamond with the legs. A little spine rotation. I'm going to have us take our arms out to the sides. Palms face up. Inhale to center to the right for three pulses and
Invite a little more. Work from your back. Two and three. Four more from the back around to the front and two, three last, one to the right. Last one left to three. Center legs down. Let's just take a forward stretch.
You're gonna get your head pretty low to your shins. Nope, we come. I'm going to do a little rollover. Just three the one way. Take your breath first and exhale the Lex. Inhale, open up. Get. Allow the stretch in the calves. Ready and rolling down. Feeling like we're reaching our pelvis. Toward the other end of the mat. By the time we land, we're in right angles with the legs. Let's just bring the lace together.
Breathe. Exhale, hips up, legs overhead. The Lex. Inhale, open that long articulation of the spine.
Right leg tabletop position. Same thing with the two count stand up between, we'll probably do eight repetitions each side. So we have a PA that jump land and take two counts. Then we play a jump land and one. All right, so the landing leg, we've got to tuck that sit bone under, in and under so that we're not kicking the hip out laterally.
We're landing unsupported. Of course, we feel the relationship of the buttocks to the inner thigh. One, two more. In plea, a jump land stretch ple, a jump land and stretch for two other side. Hope that's making sense, but to inner thigh and plead a jump land and no one, two, we're all connected in there anyway. Sit Bone under pressing into that inner thigh core more one. Do and believe a one, two more. Keep checking the shoulders. Occasionally as we do start to budge up and we're not conscious and over.
Now let's place the left foot down, right leg up. Just single jumps, foot to foot and change and change and change. So peeling the foot off the board and articulating to it. Now with this much spring tension, we are hearing ourself land. I can hear myself, I can hear you, you can hear me. We're trying to land like cats, quiet little creatures that land on that jump board, but with this much attention, of course we're hearing our weight.
Try to soften the weight by holding your abdominal wall up. There we go. A little more cushion in our legs and our joints. Let's keep going. We're gonna add a little or more. Just reaching them up again. Now I'm just, I did this last time with the physio ball and I held it in my arms, but I'm going to have a pretend like I'm holding it.
I'm just waving my arms basically up and over the chest and a little opposition could do this with hand weights. I chose not to tonight. Let's do 20 and 19 think about where your ribs are. Are The glutes still fired? Push from the butt. Hey, we've got 10 more now and we have one, two inner thighs helping to manage that parallel position and four and three a miscounted. Two and one. We've got two more actually. They're all right. Hence stretch all the way in and it's come back to the mat.
Let's go to a side plank on her right shoulder, elbow. I meant to say so legs are crossed, are feet are crossed and as we press up, let's take our flat hand here. Just pressing up, hand behind your head. And again, just feeling some stillness. My Body's not still feel my heart, feel my body. Feel some stretch though. Connecting through top of the head, down and out the legs, support in the shoulder girdle, lot of support in those, uh, external and internal obliques. Okay, let's make it a one layer more challenging hip down.
Let's come up under the hand and emphasize a little more side bend on the exhale coming up. So I want us to take the waist lift both up to the ceiling as much as possible. Let your head go as well. So you're maximizing your side. Bend contracting the underbelly, stretching the upper side and then we'll come back down all the way to the hip. Two more of those. And exhale, continue bending up into that supine. Letting the head go.
We know our neck is part of our spine and all the way down last time. Yeah. Managing that sweaty palm. It's on the mat lift and all the way down. Okay. We can just turn around for the other side on the elbow. Flat Palm. There we go.
Other hand behind her head support with the bottom shoulder blade down into the back. Here we go. In lift.
How much can you lift an open that upper waist, even up to the shoulder. Squeeze those underbelly waistlines and coming all the way down. Two more. And exhale an exhale coming down with control. Once again, an exhale, reach. Flow right into the side. Bend as much as you can. Lift those hips. Open up the top waist. Close the bottom one.
And let's come all the way down onto our tummies. Single leg kick. So I'm going to have his palms face down. Now take a second. Lift the stomach. Pull the shoulders away from the ears. However the thighs slightly. Let's do a point. Flex. So we have,
Stomach up off of the mat.
Stretch to walk her feet forward. Rolling up. Stretch that lower back. That probably feels pretty good. Back to the jump board. Let's go one red. I'm going to do the middle. Red Spring. Alright, let's, we're going. Lighter tension
And your back connection here. I'm going to have us do a little scissor. Let's do turn out with both legs. Okay. So and just flowing from right to left so we can play that leg and lift. Change and lift change. So because it's lighter spring, let's really see how light we can land or how quietly we can land.
How good your abdominals are supporting your back.
Bring your right leg forward. Foot forward. Excuse me for a lunging stretch through that left hip.
Okay. Hamstrings on the front leg. So bringing the chest toward the front shin. Once again, trying to square that right hip. It's okay to let your fingertips be up or flat hand if you've got it. Drop that head if you can.
I'm not going to push my heel down for me right now. I'm gonna stay. Heel lifted. Focus those inner thighs pulling together. So one more into the lunge. Wait until your hands. We're going to step the back leg in and just a quick change of the other side. Long reach from hip, really abdomen through hip, through the leg. Long diagonal reached through the crown of the head.
I feel like you can stretch the back of the knee. Low belly up pan. Let's go ahead and straighten the front knee, see if he can drop the chest down. So nice chance right here to look at the pelvis to see square.
Let's go ahead and straight in her legs. Roll Up. One more time to a standing position. Drew up that pelvis started. Curl into that spine. So I'm going to take us one more time onto the jump board and let's go back up to two red or red and blue, depending on how you're feeling right now. We're going to start all over. One more round aid in each position.
Do a little single leg and we'll stretch. Okay, so legs extended. Here we go. And one, three. So we're back to kind of landing a little louder. We're going to try to soften that six, seven turn out first and one. He goes together if you can. We're aiming for that and for if you'll net connection and six, seven hoop with parallel, eight times in one.
So walk your standing foot kind of up to near the top of the jump board. Find your square pelvis are connected to that bend. You're standing knee just a little, not all the way in. Feel your heart
Making sure not going so far. You tip the whole pelvic structure.
Okay, come all the way now into the jump board please. Your toes really lightly at the top. Let's just take an easy rotation of the knees to the right. I'm gonna drop my head rest for that
My feet are kind of having to change their placement. Not Quite the best feeling of my knees there. My feet.
Thank you. All done.