Class #357

Mat Workout

40 min - Class
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Distinguished Instructor Julian Littleford returns to Pilates Anytime offering yet another high energy Mat Class. Enjoy Julian's unique skill of taking an exercise and turning it into a series of exercises, each increasing in challenge. You will test your body and your mind in this class and best of all, you will have fun!
What You'll Need: Mat

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Oh, I do. They start laying down your back. Okay. Heels in line with your hips. Palms are facing the ceiling. Knees are in line. Arches are lifted. Shoulder blades down. Crown of the head, just down on the table for me. Don't go anywhere. Just take a deep breathe in and breathe out and just pull your stomach in.

Don't go anywhere. Take a deep breath in and breathe out. Let the spine drop into the floor. Good. Take a deep breath in. One more time and gently breathe out as you pull and recruit the abdominal wall to the spine. Okay, here we go. Take a deep breath in. Exhale, posteriorly. Tilt the pelvis, curl the pelvis all the way up one vertebra at a time.

Stay there. Take a deep inhalation. Exhale. Start from the thoracic spine as you roll the spine slowly down one vertebra at a time. Make sure there's no tension in the toes and the toes are touching the floor. Inhale, exhale. Squeeze the back of the legs. Drop the ribs first. Curl the pelvis all the way up. Stay there. Breathe in, breathe out.

Soften in the chest as you roll. The spine down. Articulate the spine. One Vertebrae at a time. Make sure the sacrum touches inhaling. Exhale, squeeze the back of the legs. Drop the ribs, curl the pelvis all the way up. Don't let the knees open. Stay there. Breathe in and breathe out. As you roll the spinal column slowly down. Leave the sacrum where it is. Take a deep inhalation. Exhale, bring the head and shoulders forward.

As you reach the fingertips up over the knees, have the fingertips touch the knees. Take a deep inhalation. Stay there. Breathe out and roll the spinal column down. Make sure your sacrum does not come off the table though. Leave it down. Take a deep breath in and exhale. As you reach up over the knees. Draw the abdominals in. Sacrum drops.

Take a deep inhalation and exhale as you roll the spine slowly down. One more time. Inhale and exhale. As you reach the fingertips up all the way to the knees. Stay there. Squeeze the knees together for me. Close them up. Come into a table, top position. Stay right there. Bring your fingertips down level with mid thigh. Take a deep inhalation. Look down at your belly. Inhale. Exhale.

Pull the belly further down towards the floor. Do not move the arms. Concentrate on pulling the stomach down and squeeze the back and the inner thigh nice and tight. No jiggly bits down here on the back. Keep them nice and tight. Breathing in and breathe out. Pull the belly in, squeeze the back of the legs as tight as possible. Take a deep breath in and breathe out and squeeze. Good. Inhaling and exhale and squeeze.

You're going to take one more breath. Inhale, exhale. Extend the legs all the way out for me. Fingertips level with the thighs. Stay there. Breathe in. Squeeze the back of the legs and breathe out and squeeze everything down. Breathing in and squeeze the insides of the legs and low abdominals to the floor. Take a deep breath in externally. Rotate the legs. Now squeeze the heels, carves knees, inner thighs tight.

Take a deep breath in and breathe out and pull the belly further down. Cheeks of your bottom tight. Breathing in and breathe out and pull the belly down. I want to see the belly drop towards the floor. Take a deep breath in and breathe out.

Squeeze the back of the legs nice and tight, tight, tight, tight, tight, tight, tight, tight. One more breath. Breathing in and breathe out and gently pull your knees back in towards your chest and relaxed down. Sitting up nice and tall. For me, legs are out. One foot on one side, one on the other toes are pulled all the way back. Stretch the arms forward. Keep them level with your shoulders. Take a deep inhalation. Exhale.

Feel that somebody is pulling your rib cage back. Forehead drops down. Stay there and gently lifting up posteriorly. Tilt the pelvis, take a deep breath in, and exhale. Pull the rib cage back away from the fingertips. Linkedin, Linkedin, linkedin, linkedin, linkedin. Take a deep breath in and exhale as you come. All the way up, sitting up nice and tall. When you come up, don't drop the Chin first thing. Make the ribs pull back first. Exhaling. Then the head goes down. Take a deep breath in.

Stay there and exhale as you come. All the way up. Good. Close the legs together. Extend the fingertips forward. Take a deep inhalation. Exhale as you roll the spine all the way down one vertebra at a time. Continue it all the way down until the head touches arms are going to go back over the head. Point the toes for me. Take a deep inhalation. Bring the arms up level with the shoulders. Stay there.

Bring your head and shoulders up. Look through your hands as you exhale and roll your spine slowly forward. Put your toes way back. Drop your forehead down and stretch all the way over the toes as much as possible. Stay there, breathe in, and then slowly roll your spinal column down. Posteriorly. Tilt the pelvis for me.

Keep the toes pulled all the way back and squeeze the insides of the legs. Articulate that spine down. Take a deep breath in. Bring the arms up just to 90 degrees. Bring the head and shoulders up. Reach the fingertips up towards the ceiling. As you come all the way over, pull those toes way back and stretch. I want you all the way down on your thighs.

Take a deep breath in and slowly roll your spinal column down. Push hard into your heels and pull your toes all the way back. One more time. Inhale, bring the arms up and exhale as you round the back, all the way up. Pull your toes way back. Drop your forehead down and length and stretch all away. Overstay their breathe in and breathe out.

Roll the spine slowly down one vertebra at a time. Keep your hands down all the way down by your sides. Bend your right leg. Extend your right leg up for the leg circles. Bring the leg across. Now for me, I want a little bit of an accent up towards the ceiling. The leg go down and up and across and down and up, across and down and up. A cross, down and up. A cross, down and up, across, down and up. One more time. Across, down and up to reverse. Open and swing it around.

Hold it up around and swing it around. Hold it up. Swing it around. Hold it up. Don't let it turn out. Swinging around. Turn it up, throwing it around and lifted up. One more time. [inaudible] lift it up. Stay there, bend the knee and extend the leg all the way down and make sure that it stays parallel when it comes across. Make sure that this hip does not come off the table. If you can help it, swing it across and send it down and up. One and the cross and to draw the stomach in and three and four across, springing up five and across six.

One more time across seven and the other way and open an upper one and open two and three and four and five some akin, six and seven and relax. Bend both knees in towards you. Putting these all the way up. Good. Place the legs down. Bend your right knee, lift your pelvis all the way up into a bridge, leaving your right foot down and your left leg is up. And we do the leg circles again. Lift the pelvis up and the leg up. The leg comes across and it swings around and up, one and across an up to a cross. End Up three, lift the pelvis, higher, four and five.

Don't let it drop and six other way across. One and two and three, press the pelvis up and four and five and six. Bend the knees in and relax down. Lifting the pelvis up and the other leg comes all the way up for me. Lift that leg straight up. Press hard with that leg that is bent.

Push it down hard into the floor so the bammies lifted. Bring it across and swing across one and across two and three and four and five and six to reverse it. If your pelvis one keep it lifted and two and three and four and five, one more and six and relax down. Bend both knees in towards the chest. As you can see when you lift the pelvis, you've got to try to stabilize it as much as possible. Both legs are out, you press the legs down, you push the heels down into the floor as much as possible and lift your pelvis all the way up. Creating a bridge. You lift the right leg up, leg circles, exactly the same thing. Keep it lifted, bring it across. Circle one, bring it across. Two and three. Close your ribs, four and five rivers circling one and two. Lift your pelvis, close your ribs.

Three and four and five. Bring the leg down. Drop the pelvis down for a moment. Squeeze. Recruit the insides of the legs. Lift your pelvis up, but you've got to make sure that you keep your ribs active and you press from the cheeks of your bottom. Lifting the leg up and bring it across. One and two. Tristy arms. Three, close the ribs, four and five and reverse. One and two and three.

Close your ribs, four and five and bend the knees. Income all the way in for me. Lifting the knees up, Benjamin. Bring them all the way back and sitting up nice and tall. Stretch both legs out. Pull your toes all the way back. Lift the fingertips up towards the ceiling. Drop the shoulder blades down. Inhaling, exhale as we stretch all the way over please.

Your forehead down on your shins, on your ankles. If it's on your ankles, you don't need to be doing this. Lift your arms all the way up. And again, lifting up stomach is in. Squeeze the back of the legs and gently stretch all the way over. Good. Pull your toes further back and gently come back to center. Externally, rotate your legs, draw the belly in your heels, your carves, your knees and your inner thighs are glues together. Squeeze the back of the legs, lift up, close your ribs. As you stretch all the way over. Stay their shoulder blades are down.

Inhaling and stretch, uh, stay there and gently come back to center. And again, lifting up. Pull your toes way back. Push the heels away and gently stretch all the way over. Pull your toes back a little more. Draw your stomach in as you stretch and gently come back to center.

Rolling all the way down for me. Bending your knees and cross your forearms like so, solely to the feet. Stay down. Sacrum of course. Remember has to stay down. Don't pos do any tilt. Take a deep inhalation. Exhale, bring the head and shoulders forward. Stay there.

Extend both the arms and legs as you breathe in and lift everything up as you come up. One. I'm down and true and down and three and down and back of the legs and down and five and stay there. Fold the arms and legs up and gently relax down. Take a deep inhalation. Exhale, bring the head and shoulders all the way forward. Arms and both legs. Extend this time. Turn your legs out. Small pulses. Gently. Exhale, one and down and two and down and three and down and four and I'm squeezing these five and relaxed. Fold your arms and legs up and relaxing down. Inhale. Exhale. Bring the head and shoulders forward. Arms and both legs.

Extend up, squeeze the back of the legs and reach up. One and down and two and down and three and down. Four squeezed the heels down and five and relax. Fold the arms up. Last two sets. DORSO. Flex the feet. When you come up. Exhale, bring the head and shoulders forward. Arms and both legs extend up, flex both feet, squeeze them tight, everything tight and up. We got one and down. Squeeze your legs, two and down and three and down and squeeze and down and squeeze. Fold your arms and legs. Up and relax down. Inhale x, helping the head and shoulders forward. Arms and both legs extend up.

Flex both feet. DORSO flex. Squeeze your heels tight. Do not let your heels come apart. One and down. Keep the hills nice and tight. Carves. Nice back of the legs, energy into the hills. One more time. Reaching up and gently relax down.

Pull your knees back into ward your chest again for me and let your tailbone come all the way up. Good. You're sitting up nice and tall for me. Stretch both of the legs. Flex both feet. Rotate both legs. The arms are out for me. Shoulder blades are down. First off, you just take a gentle twisting to the side to Lig. Twist one, two, back to center. Sitting up nice and tall, twist around and one to gently come back to center. Sit Up and twist around one to gently lift up and twist around one, two and relax. Now this time when you twist around towards your left, your left leg will lift off and the leg will come across in a small pulse. One, two, back to center. So if you twist it a right, the right leg is going to come off and come across the other leg. Okay? Sitting up nice and tall, twisting towards the right, the right leg will come off and gently twist one to gently back to center.

Lift up and twist around. One, two gently. Back to center. Lift up, twist around one, two, back to center. Squeeze the incise twist one, two, back to center. Lift up, twist around, one to come back to center. Lifting up. And one wanted one, two, and relax. Okay, checkpoints here. Remember back has to be nice and flat. When you twist the leg across, try not to get shorter. Stay nice and tall. So the emphasis is the front and the back in the unifies. One more time. Each side. Okay. Sitting up nice and tall.

Sit up tall and twist around one to stay there. Can you twist it across more and can you sit up a little taller and can you twist a little more and back to center? Last time, sitting up tall. Smiling's good and twist around one to stay there. Sit Up nice and tall. Squeeze the inside of the legs, shoulders down, energy through the fingers, and relax. Good over onto your stomach for me please. Forehead is down nice and calm. Okay.

Shoulder blades are relaxed. You gently take a deep inhalation and stretch both legs away. Squeeze them together and gently lift the right leg slowly off the table and gently relax down. They'll place your hands on your forehead and gently Lincoln the right leg as you stretch away. Gently lift it easy, easy, easy, and relax down shoulder blades down and again, stretch the leg away and gently down. Stretch the leg away and gently down. One more time.

Stretch the leg away and relax down other leg and lengthen the leg away. Think of lifting from the hamstring, not the heel and down. If you lift from the hamstring, your leg won't bend. If you think of lifting from your heel, your knee will soften and down. Thank you. And again, lengthen the leg away and down. One more time.

Stretch the leg away and the last time and stretching away and relaxed down linkedin. The right leg away lifted all the way up for me. Stay there. Small circles circling the like one and two don't get fast, which at age three and four and five and six they'll slower and seven likes to shoulders. Eight and nine to reverse. Circling one and two. Shoulders down. Three stomach is in four and five and six and seven and eight and nine are the leg length in the leg away. Lifted and circled one. Don't get fast. And to keep the hips down. Three and four.

Shoulders down. Five and six and seven. Eight, nine and 10 and reverse. One and shoulders and three and four and five. Shoulders down.

Six and seven and eight and nine and 10. Good. Just sit back down for me. Sit back onto your heels. Drop the tailbone down nice and calm. Just lengthen it out. Good. Stay there. Good. Come out your hands directly underneath your shoulders. Stretch one leg back for a long flat plank position for me.

Take your right leg back and bring your left leg back to it. Squeeze the insides of the legs, cheeks of the bottom, shoulder blades it down. Nothing changes. Insides of the legs tight with your bottom crown of the head, lengthening Ford's shoulder blades down. Squeeze here, your weight, these back into your heels. Breathing in and gently breathing out. Breathing in and gently breathing out. Breathing in and gently breathing out.

Inhale and exhale. Inhale and exhale. Two more breaths. Breathing in and [inaudible] little slow over the breath. Breathe in and breathe out. All the way. One more breath. I want to hear the breath.

Take a deep breath in and breathe out. Good. Place your knees down. Let your pubic bone come forward as you go into a high arch stretch. Let that belly stretch down. Draw the belly in tight for me. Nice little stretch there.

And now drop your bottom rib down onto the table. Place your hands back and grab hold of your ankles for me for the rocking. Now for me, I like the hands on top of this way. Just a personal preference. Okay, now you're going to lift your knees up towards the ceiling. The emphasis is the heels and the toes pushing up and back for the rocking.

I want your way up high. Okay, so here we go. And Rock and one and two and three. Good and four and five and six. And if you're on an elevated bed, try not to rock off to the side or onto the floor. Doesn't look very good. When that happens, and up and relax. Leave the chest where it is in the hands, where they are. Extend the legs back behind you. Stretch them further and beat the legs in and out. 50 Times one, two, three, four, five class three, four, five, six, seven, eight, nine, ten four two, three, four, five, six, seven, eight, nine, 10.

Pay To bring your hands up from behind you up over the chest. Bring them up over the head and hold them there. And one, two, three, four, five, six, seven, eight, nine, ten two, two, seven, eight, nine, ten three two. Lift the chest up. Nice and high energy through the fingers, linkedin, those legs or wage or the belly in Nice and calm. Keep reaching. Good. Place the hands down and gently bend the knees, stretched back into your lower back again for me and just stretch it all the way down. Breathe. Breathing helps. The blue period has been and gone and gently stretch it out.

Nice and calm. Good. Place your hands down underneath your shoulders. One more time. Okay. You're going to take your elbows down. Palms are up for me. Okay. Stretch the legs all the way out through the abdominal wall in tight. Bring your pelvis down.

You take your right leg as you gently lift the leg up and you circle the leg. One slowly true 30 pin. You bought them down. Little four, five, squeeze your belly is tight. Six, seven, shoulderblades down eight good be nice. Nine 10 to reverse linkedin one and two and three squared up for shoulders down five, six, seven, eight, nine and relaxed down. Just bend your knees. Just stretch it out. Okay, and up we come. That's the long enough rest and we'd go into the other side.

Gently lifting the leg up and circle one and two and thery shoulders down and four drop slightly and five or this down and six and seven and eight and nine to reverse circling one and two and three and four and five and six and seven and eight length in the leg and nine and 10 job. Drop the pelvis down to stretch. Place your hands under and gently push up and lengthen out through the chest all the way with the shoulder blades down. Nice and calm. Good and come down. Flip over onto your backs for me. Your palms are down. You're going to have your legs straight up towards the ceiling.

You're going to draw the abdominals in, palms are down. Okay. Gently bringing the legs all the way over for the rollover. Stay there. Dorso flex the feet, push hard into the heels. Good. Keep the feet flex. Open them to shoulder with the part and then for me, roll the spine down, trying to get your thighs as close to your chest as possible. One Vertebra at a time without those shoulder blades coming off. Point the toes.

Bring the legs down to a few inches off the table. Close the legs together. The ribs drew off as you bring the legs all the way over. Dorso flex for me. Roll the spine slowly down again, trying to drag your toes down to your shoulders with your thighs on your chest, your toes point and 90 degrees. Bring the legs down and we're going to reverse it. You opening them all the way over. I have flex the feet.

Squeeze them together. Now try and bring your toes. Drag it down over the front of your face. Rolling it all the way down for me. One Vertebra at a time during your legs, down to a few inches of balm and open and bring them all the way over. Hang. Close your feet together. Flex your feet. Roll all the way down. Leave your legs at 90 degrees. Take your right leg down towards the floor.

Reach your fingertips up. Grab hold of your ankles, all your calf, but leave your leg at 90 stay there. Draw the abdominals in. Do not let those hands now touch the ankle. Lift your focus slightly. Stay there. Leave the leg at 90 no higher than 90 change the league one and change and change and change and change and change and change and change and change. Good. Don't let the foot come higher than the hands. [inaudible] and change and change and change and change what the back of the leg is going to the floor. I am change and change and change.

Pull the leg up for the classic version. Pull it up. Two pulses and Pol one to change. Grabbed the ankle. One to change. Pull it to you too. And again. One, two, again. One, two again. One, two again. One, two again. One, two, three again. One, two. Okay. One, two. Okay. One, two, last set.

One, two, one, two. Bend the knees. In putting these into wards, you relax down. Gently allow your knees to open and pull your knees back towards you. Get your lower backs off the table so you can rarely pull them up. Good. Bend the knees in. Leave your toes down. Your hands are down by your sides. Okay. Your toes are pointed, squeezing the knees together. Just let your legs drop over to the left.

Keeping your right rib cage down. You can let your head go towards the rights slightly and gently back to center and gently to the other side. Trying to keep the bottom rib [inaudible] the opposite rib down on the table and gently come back to center. Good. You're gonna Bolt your knees in tight. Your bottom rib is going to hard a try. Hard not to come off the table and you only go over as far as you can with that bottom rib down on the table. Squeeze the knees together.

Extend the lower portion of the top leg. Squeeze the inner thighs tight and bring everything back to center. Bend the knees gently go over to the other side. Leaving the bottom rib down your bottom rib is your safety. Extend the top leg out. Keep the bottom rib down and brewing the leg.

Keep the leg out and brewing the legs back to center. Bend the knees over you. Go to one side, extending the top leg out. Draw the belly in and gently bring everything back to center. Squeezy insides of the legs. Tight cheeks of your bum. Nice and tight and gently. Over. We come. Stay there, extend the top leg, squeeze the legs tight and gently come back to center.

This time you're going to extend both legs. You gently come over to one side. Stay there. Keep that bottom rib down. As you extend the legs, do not let the thighs move gently come back to center. Bend the knees down over you. Go to the side, squeeze the legs nice and tight. Bottom rib stays down the legs. Extend out. Bring the bottom rib down to bring the toes back to center. If you can, bending the knees.

When you go over to the side and you extend your legs out, try to keep your toes together so the top leg is not below the other one. Gently come back to center. Bend the knees and over we go. Extend the legs out. Try to get that top toe level with the underneath one and gently back to center. Bend the knees. Good. This time over you go.

Extend the legs out. Draw the belly in Nice and tight. Keep them tight. Stay there. Gently bring your legs towards the armpit of the leg, one and again, and lift two and again, three and four and five and six and seven and eight. Two more. Nine and 10. Bend the knees and come back to center. Over we go the other side over they go. Legs extend out. Top leg is level with the underneath one.

Trying hard to keep the rib down. Lifting the legs. One, pull your stomach into. Lift your legs. Three and four make it slightly smaller. Five, six. There you go. Seven, eight, nine, 10. Bend the knees in and come back to the center. Pull your knees all the way in. Grab hold of your knees and gently rock the shoulders and the hips from one side to the other. Just move the spine around. Just rock it back and forth.

Stomach is in Nice and calm. Good. Extend the fingertips up towards the ceiling. Place one hand next to the other. If possible, extend the leg straight up towards the ceiling. Try to keep the legs at 90 and the hands at 90 degrees. You now push the hands to the ceiling. Hold them.

Their arms and legs go opposite directions. As you twist and twist and twist and twist energy through the fingers. Twist, try and keep your fingers together. They'll let one hand go pass the other and at the same time keeping the toes nice and tight together and twist and twist and twist and twist. Two more and twist and twist.

Bend the knees in and pull your knees back towards you and gently relax down. Good hands are down by your sides. Extend your legs all the way out for the corkscrew. Gently bring the legs all the way over, placing your legs as close to the floor as possible. Shift across one side and then gently bring the legs all the way down, shifting the hips up on the other side and gently back to center and go into the reverse across during those legs, all the way down.

When you bring the legs down below 90 make sure that the abdominal wall is what's pulling those legs back up towards your chest and bring it across and gently rolling it all the way down, twisting and across. Squeeze your legs, bring it all the way up and back to center and the opposite way and stretch all the way down and bring it all the way round and relaxed. Stay there. Place your hands underneath the small of your back. Bring both legs up towards the ceiling all the way up. Good. Make sure that they're at 90 degrees. You part the legs for the small scissors and this position here, one leg stretches away and the other leg goes towards the head.

You don't let the toes touch the floor or go towards the forehead. You stay there. Small pulses. One, two, back to center. One, two, back to center. One, two, back to center. Lower that bottom leg one, do good and lower the leg. Lower, lower and up. Lower Law and bank, lower, lower and up. Lower, lower and up. Lower, lower and lower. Lower and up. Lower, lower and up. One more. Lower, lower and relaxed. Down and rolling down. We now are going to go into the bicycling. For me, I want that bicycle, that bottom leg to touch the floor. When you bring it down, bring the legs over for me and is going to the smaller back legs.

Lift all the way up. I am not worried about the leg that is coming towards you. I am worried about this leg and it's going to try to touch the floor, right. Okay, here we go. They just straight up stomach is in and gently stretch the leg away. Try and touch it on the floor and bicycle one and two and three. Remember it's an ideal Sturbridge and stretch all the way out.

Good and stretch linked into the toes and stretch through the quadricep. Good and stretch all the way down just yup and reverse. The reverse is the fun one. Push the leg away, bring it up and push the leg away and bring it up and push the leg away and bring it up and push the leg away and bring it up to more and push the leg away and bring it up. Last one, push the leg away and relax down. Good and rolling down. You're going to be on your side for me in a side. Plank. Elbows down for me. Palm is up. Everybody facing front. Good.

Those I flex the feet be on your side. Nice and calm. Heels are in line with the hips. Hips are in line with the shoulders. Palm is up. Palm is not down for me. Palm is up so you can recruit into the shoulder girdle. Heels to inline. Squeeze the legs tight. Gently. Exhale, lift everything up. Shoulder blades, the back one straight flat position. Stomach is in. Good.

Now you remember those little leg circles that we did on your stomach? You point the toes. Yes. Here we go. They stay parallel. Circle one and two and three. Squeeze the insides of the legs. Nice and tight. Shoulders at down on the bank. Seven, eight, nine.

Two of us and one lifted up. Two and 30 you made sure the insides of the legs that jiggly parts touch when you bring them down. Squeeze everything together. Everything together. Nice and calm. Good. Stay right there. You keep the toes pointed. You're going to go into the hot potato with a double pulse. One, two, back to one, two and back and one and back and one and one and back and one and back and relax. We go to the other side.

Remember when you're in that side plank that the insides of the legs tight together. Imagine that somebody is pushing your rib cage towards the ceiling, not gripping here, trying to pull it up. Okay, so everything comes from the bottom to push up. Everything comes up, showed up. Ladies down in the back, stomach is in. Pull your toes way back, stomach in tight. Stay there, point your toes. Nice and parallel. Circling one and two and three and four. The faster it is of course the smaller the circle nine tend to reverse. One and two and three and four and five and six being nice. Ladies, seven and eight and nine and 10.

Here we go. One, two, and back and front and back and front and back and front and back and front and back and front and back and front and back and relax. Bend the knees in, sitting up tight for me into a little mermaid. Pull that hand in. Bring this arm all the way up now for me, just stretch it over. Lengthen overstayed air, keep reaching through the fingertips and I don't care if you pull with that right hand. Just get your shoulders all the way over. Draw the belly in and the length in it all away. And now bring that arm over to bring that elbow hard into the opposite side.

And for me, palm to the ceiling being in all the way over for Mel and Nova, that's okay. Palm up now for me, get this elbow in at your side there and so you stretch over. Good and back over. We go and throw the energy over. Stretch one, two and bring it back down into the other side. Stretch over one, two and again all the way over. Stretch one, two and bring it all the way over. Ostrich. One, two, last time, all the way over one, two and all the way down. One to go. All the way over. Stay there, stretch the arms out and gently with both fingertips reaching towards the ceiling. Come all the way up and slowly down the other side.

Stretching overstay there and little stretch. Stay there and nice. It'll stretch Lincoln it all the way over. Seemed like a good idea. Didn't at the time, and gently Silva. Oh, okay. Bring the elbow, bring it all the way down and stretch it all the way over the length and Linkedin, linkedin, Linkedin, Linkedin, just nice and stretched. Linkedin it, stretch, stay them and stretch. Okay, here we go. A little pulse is bring it across and stretch one, two feet down into the side. One to bring it all the way over. Stretch one to bring it all the way over down one, two and all the way over one, two and stretch down to last time one, two, and over. One, two. Reach the arms up linkedin all the way and push the fingertips up.

Come back to center and down onto the other side. Good. Okay. Lying down on your back for me from rolling like a ball. I don't care how your hands are sitting up tall for me on holding on your knees. It's not about how far in those needs can go to about the relationship between the quadriceps and the lumbar spine. Hold the knees in for me. Draw the belly in and gently roll the spine back and come up.

Stay there and again, back and up and again, back and up. Two more. Rolling back and up. Last time going back and stay there. Extend the fingers out, don't touch and nothing changes back. You go back and up and back and up and again, back and up. Last time, back and up. Stay there. Arms out to the site and again, back you go. Going back and up and again, back and up and the game.

Back and up. Stay their arms, go over the head, shoulder blades down, stomach is in and gently rolling. [inaudible] back and up and the game. Back and up to more buck and up. Last time, back and up. Stay there and relax. Good. Kneeling down for me. Facing front. I'm just going to be straight out in front of you. Throw the abdominal wall in. Tight shoulder play are down. We haven't worked the thighs yet, so now we're going to work. Okay. When you're looking at in this position, you do not want to see the heels inside of the knees.

The knees are directly underneath the hips and the heels are directly in line with the knees, the shoulder blades down, so when you hinge back, you don't twist in your knee. Okay. Fingertips are forward. Keep the energy through the fingertips and also make sure that you squeezed the back of your legs as tight as possible. Sitting up nice and tall and gently hinge back for me. Stay there, breathe in, squeeze your bottom and gently come forward. And again, breathing in, stomach in, and gently back. We go. Stay there, breathe in, and gently come forward. One more time. Sit up tall and gently back. We come. Stay there and inhale and gently come forward. Good. Now this time you're going to take a deep breath in. You lift up, you gently shoulders down. As you come all the way back, the arms are going to open out into the crucifix and then gently bring the arms forward and gently come up. Okay, draw the stomach in.

Squeeze the cheeks of your bottom, lift up tall and exhale back. Inhale, open the arms x helping the arms forward. Inhale and exhale forward. Inhale, exhale back steady there. Open the arms, squeeze your bottom. Bring your arms forward and gently for last time. Gently inhale and exhale back. Stay there. Open the arms out. Breathe in, bring the arms forward and gently come forward. Good laying down on your back for me. Bending your knees in. Take your right leg across, right ankle across the left knee.

Okay. Place your hands through the legs and grab hold of that left knee and gently pull your knee, your foot back towards you. If you want a little bit more of a stretch, place your right hand on your right knee and push that leg away. As you pull that other knee towards you, hold your stomach in and gently come back to center and changing up to the other side. Good. Place your hands through grabbing, pulling it all the way back gently.

Stomach is in little bit extra stretch. You pull that knee back or push it away. Big Stretch. Stay there and relax until next time. Thank you very much, Angel. Just appreciate it. Thank you. Good. Thank you.

Comments

Thank you so much for another terrific mat class by Julian! Always inventive, always increasing the work but yet always changing muscle groups. Wonderful!
1 person likes this.
whew!! definitely a challenge for me but I love it !!! thanks for waking me uo this morning! what would I do without my Pilates Anytime ??
Wow...lots of great variations in this class..will be back for more!!
1 person likes this.
Totally kicked my butt! Loved the challenge!
WOW. Tough class. Thank you!
As always a great class. His cues are so easy to follow and his classes are very challenging. Keep more coming. Would love another reformer class by Julian.
There are variations in his classes that can be applied to any other mat class; the palms up while in side plank which forces stability in the shoulder, or his hands free rolling like a ball which completely changes the exercise. I love his classes. Thank You Pilates Anytime!
Janie,

Another reformer class with Julian has already been filmed and will be coming soon!
This is a terrific class, loved it , nice challenging fast pace.
Thank you
Thank you! Love this challenging mat class!!
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