Day 7: Strength Recovery

Hi, guys. Welcome to workout seven. Yesterday was a high intensity workout. Today is going to be less intensity. We're still working on strength, but let's center ourselves just a little bit more open up our chest. Open up our back and hamstrings and focus deep into our core.

So we're just gonna place the hands down by the side of the body, and we're just gonna lift, open, and just open your chest. Let's try that again. We're gonna lift up. Open, palms open. And again, let's go forwards, forwards.

Now, just open your hands palms up and open your feet. We're gonna roll down slowly roll down. Exhale roll all the way up. The head is the last one called, and again inhale. Roll down.

Exhale. One last time. Roll down. Hold the hands here, feet a little bit separated. Just bend the knees.

We go and up, down. Just let the head, hang heavy. Good. And just bending those knees and extending those hamstrings. Breathe freely inhaling and exhaling. Last time, hold it here and just look out on to the horizon, pull the shoulder blades down and send the tailbone back, and then contract. See curve, and then draw the scapula down, look out onto the horizon. Send the tailbone back.

One last time. We're gonna come all the way up into your seated position. From here, place the hands down, bring the legs together and bend your knees. Let's turn around. We're gonna come to the edge and we're gonna grab our ball, and we're gonna slowly roll down, roll down through the spine. So they're gonna go overhead.

Let's start with the roll up. We take it inhale and exhale. Reach forwards and hold. Roll down slowly. Hands over the head, pull the shoulder blades down, and again, inhale, and exhale.

Reach forwards and hold it there, roll down slowly through for the bras. Over your head. Hold it on again. Inhale. Slipe pulls, exhale roll forwards.

Hold the dash and inhale. Scoop up the ups, and roll down. Inhale, slight pause, hold it there, and roll up. From here, we're gonna bend into right knee, then the left knee, and then come straight up to a straight spine. Just lift the arms up and down.

Up. So even though this is an easy movement, just think of how much you opening up the chest, feel that extension through the back. It feels lovely. Couple more, one more, and then draw the shoulder blades down, make a letter c with a spine and hold it there. Hold. And then slowly roll back up, get that lovely extension and again, roll it down. Hold it here.

Hold to meet the room and roll it up and reach. Hold it there for that beautiful stretch. Try that again, guys. And seek her. Hold it there and just reach out for the abs in and reach forwards.

Go a little deeper. Four three two one round. Lift up nice and tall. Take the hands forwards. Twist.

Twist. Twist. Twist. Twist. So you're twisting from your torso. Twist.

Twist your breathing, inhale. Keep stack shoulders over your hips center and again. That's just two more. This feels really nice. Center. Now left and right, we go one, two, three. Now we're gonna continue down as your c curve and bring it up back to a straight spine.

C curve, let us see, blow the air out. And roll up. Keep it going. One. Feel the core engaged as you come up and then you're gonna go for that nice stretch.

So the abs activate here. And then we roll up when we go to a nice stretch because the abdominals turn off right here, but we're gonna go back into it. And then straight up. One more, guys. Take it down and bring it up, six, seven, eight, center reach. Flex your feet.

Take the ball forwards if you can. Hold it there. We can go extend. See curve. Extend. Slide those shoulder blades down and extend.

And back left time, extend, hold it there, breathe, flex the energy out through the heels, hold it there, release. Slowly, come back up, transition, bend the knees, four take the hands underneath the knees, ready. Squeeze that ball down. Squeeze. Take the hands by the side of the body. Slidey here, pelvic bridge.

And then we'll roll down. And again, pelvic bridge. Really use that spinal articulation, rolling down. Two more exhale roll all the way up. And then roll down, sternum collapsing into the spine one more time, roll all the way up.

Hold it there. Hold. Now we're gonna squeeze that ball. We're gonna go squeeze squeeze float the arms up. Keep squeezing, feel those inner thighs, feel your hamstrings, feel that posterior train firing.

Now, we're gonna sizzle the arms right, left. Good. So you get in that oppositional pull here, and you're squeezing that ball. Four more. Four three, two, one, hold it there. Reach in opposition.

Imagine someone's pulling your hands in opposite direction. And then pass through the center opposite direction. Someone's pulling you. We're always being pulled in two directions. We have to find the center of those two directions in our body and in life.

Back to center. Hold it here. Turn the palms in, open, close. We go open. Now we're gonna add a little pelvic tilt. So gonna go a little bit more neutral tilt.

So the spine is going to a neutral hover. We like the neutral hover you're not quite down on the floor. You know, never a little break right now. Good. Inhale, exhale.

Four more guys. Hold it there. Take the hands in that gorgeous stretch. I'm gonna roll down. Roll down.

Inhale here, exhale bring your head neck and shoulders off the floor. Drop that tailbone down. Hold it. That brings the knees up. We go up. Extend.

Bend. Take it down head down a lift. Knees, extend up, bend it down, head down, and lift, bring the knees up, and lift. Bend the knees and down, and lift. Hold it here.

Take the legs up. Take the hands behind the head and flex and point flex points. I'm gonna cradle the head. Flex and point. Now remember, I'm doing this workout with you in real time. Yesterday, I did the intense workout with you. Today, I'm here doing this lovely strength recovery class.

So there's no excuse I'm doing it with you. Two more. Now hold it here, slowly bend the knees, drop the feet down, and then roll back. Release your hands, take your hands out to the side. Now, from here, keep your palms where they are, and we're gonna circle, and we're gonna try and roll all the way up.

Now circle the hands back. And again, inhale, circle down, c curve, and then back. And again, now remember you've got a really squeeze that ball. The ball is gonna help you get up. The adductors, your inner thighs, your pelvic floor, your abs are all working together.

So use your ball. Okay? Take it down. Exale. Inhale. Just do a couple more.

Palms scooping those hands up, reaching and round. One more. Poldy here, roll back, c curve, thumbs up. So now you're in the same little position as we were before, but now we've got those little arms going. There, and palms are lifted to open it, externally rotating that shoulder, try and open up the chest, and squeeze that ball at the same time.

Four three two. One, hold it. Slowly come up. Beautiful, and dive yourself down. Grab your ball. Reach your legs forward.

Raw down, bend your knees, send your tailbone up, place it underneath the sacrum. Alrighty. So you're underneath the sacrum, find it where it feels comfortable. Now, release your upper body, head down, right leg chair position, find your stability, left. There we go. Find your stability. So want knees over your hips, Alright. Hold it there.

Now, we're gonna drop the toes to the floor. So he goes, one, two, open together down. Open. So you're tapping your toes, and then you're opening down. Kinda like a little diamond here. Good.

Now if it's too challenging, you don't have to go all the way down to the floor and you got to where you feel comfortable. Remember, you're on the ball. Your pro perception is being challenged in this position. It's forcing your abs to stabilize. Good.

Down. Looking good, down. Give me one more. Now, hold it here in and out. So we go out in.

Now you're gonna feel the work and the inner thighs. We always wanna work our inner thighs. Always feels good to feel the heat right there. Now the double time to get out and in. Scoop those apps, guys.

Don't forget the apps are not on vacation. Pull those apps in. Four three two. Now we're gonna open, open diamond, open diamond. So this is my one of my favorite things to do is working on the ball in this hip extension here. I'll just love it because I'm really open up your hips, forces you to work your claw, and you get some beautiful active flexibility here. Good, and those inner thighs are stabilizing, so they're working when you open up your pelvis.

Last time, hold it here. Now we're gonna circle around, hold, and back again, circle, and hold. And my legs are a little sore today from yes today. So I'm sure yours are too. So this is such a great exercises to get, stretch out those limbs, and then round. Now we're just gonna add like flex with the foot, feel flex and point, and again flex.

Now, find where you feel tightness in your hips and go slower in that area. You can feel your hip start to loosen up every rep that we take. Okay. Keep going. So you're feeling good already. I promise after this workout, you're gonna feel so much better.

Good. Two more. Breathes don't hold your breath. And then slowly bring those legs up. Turn your toes out. Flex the feet froggies and push away.

So now focus on going diagonal. Not so much going straight up, think of going diagonal. Let's get that core working, those abdominals firing. Pretty easy. Four more.

Inhale, exhale with lacks her upper body. And one more, come up, ready, big circles, circle, lift up parallel, x turnly rotate, as you turn it around, and then come to a parallel position. Turn out from your hips, in your little first position, then parallel. And again, Let's reverse it. So go down in parallel, turn it out, and then parallel. And down, turn it out, and parallel.

Feel those abs work to stabilize even more, and then they come up. It feels so good. And then down. Alright. Let's do one more because it feels so good, right? Take you down. And hold it there.

Now, everybody's gonna take your right leg up, and you're gonna grab your foot if you can. I'll keep one hand on the floor. Hold it there, flex, and point, and we're gonna pull. Actively pull that knee to your chest. Oh.

One more. And then hold it here. Bend your knee. Lovely stretch here. Hip flex Alright. Let's take your hands down.

Switch, bring that leg straight up. Okay. Now, pull pull pull pull pull, ready flex, flexed. You can see my legs are shaking a little bit, because I'm really trying to use my upper body strength to really stretch out those tight muscles in the hamstrings. We worked a lot in our glutes and our hamstrings yesterday. Now it's time to give him some love. Hold it there and pull. Go and use your strong upper body.

There you go. Shicky shake. Bring the knee in, sit in that nice hip flexor stretch. Alright, guys, bring your feet down. Now, send your tailbone up, grab your little ball. And now, float your right knee up, float your neck, left me up, chair position, lift it up. And we're gonna hold it here, ready for single leg stretch.

Let's go. We go press. Use your ball, you're resisting by pulling your scapula down even more and look into that ball. Four. Three, two, one, hold it here. Just lower your head for two seconds.

Inhale, exhale roll all the way up. We need to work our core. Now, our head neck and shoulders, ready for double leg stretch. Let's go. We go inhale, exhale. Three to three. Nine, nine, inhale.

Two more. Last time. Lower your head. Knees are over your hips, though. Hold it there. Hold.

Now relax your head neck and shoulders because we're coming back up again. I want you to recruit the abs, not your neck. Lift it up. We're gonna take the ball in our position to go in. In.

And there we go. Reach. Reach. Full, XL three, XL two, XL one, switch. Good.

Good. So you can switch the patterns up. I like to switch all the different kinds of patterns up here. Make sure not to think about it. Use your body, your brain.

Last time, hold it here, roll back. And slowly we're gonna roll up into a chair position. We're gonna inhale, exhale, chair. Are we balanced? Kind of?

Alright. Tap. Tap. Tap. Now we're gonna shoot the hands forward.

Tap. Tap. Tap. Tap. Now we're gonna reach reach. Tap.

Reach, tap. So you're in that little v sit. This is too challenging. Go to one leg. Four three two One, hold it here, grab the ball, squeeze, and then hold it here. We're gonna try and roll.

My rolling is not so great when I have a mic behind me. But we can do it. We're all squeeze that ball. Inhale. XL around. Keep that nice secret, position.

Last time guys. And hold it and release my stretch. Alright, guys. Let's take it over to the side. You're gonna put the ball in between your ankles, and we're gonna come all the way down. Now, from here, we're gonna lift those legs so we lift and down.

Now, be careful that your feet are slightly in front of your torso. Okay. Slightly in front of your torso. Like to call this is like the banana, like, you're like a banana on the mat with the feet in front of the torso. It's just slightly rounded.

Alright. Now it's gonna get harder. The palm is elevated. We're gonna go up for two, down for two, lift for two, down. Perfect.

So what our focus is, we're cinching at that waist. Your lowest rib to your hip. There we go. Now this time, gonna hold and you are going to balance and you're gonna hold in that lovely balance and you're gonna smile. Come down.

Hair goes down, then we're gonna bend extend, bend. So you're gonna feel those in the thighs right now. The heels are going to your butt. Yes, and you're opening your hips. There. So your pelvis is straightforward.

And you're not moving at the hip, you're just moving at the knee joint. Hamstrings are working in a thighs. One more. Hold it. Slowly come up and bend, stretch.

Quickly take it around to the other side, ankles, down, banana position. Ready go. We exhale up. Are you breathing guys? Remember, you don't breathe. You don't work your transverse. That perfect spanx that we have?

We don't need a spanx. You've got it right there. Just use it and breathe. Now ready, upper body for two counts, up for two down. Cinch at that waist.

That's it. The top oblique. This is gonna give us a nice waist, very tone, small waist. Good. But if you breathe, we work our core even more. You don't breathe, you're working against your body.

Two more. Last time, guys. Now hold it here. Balance. Beautiful. Four three two. Now take your upper body down. Ready, bend the knees. We go, then reach.

Now, this looks pretty easy if you're watching right now to see whether you wanna do this workout. Let me tell you it's not easy because you're balancing on your side hip. So good job guys if you're doing it with me. Those inner thighs are working and those hamstrings are too. And your top oblique is stabilizing.

In. Pelt. Alright. Let's do four more and inhale. Next sound. Hold it. Beautiful job. Lower it down. Bend.

Mermaid. Let's grab that lovely ball and come forwards. You're in a lovely z position. You're in hip extension. Take the ball behind you.

Pit your body forwards and separate your hands over towards your knee. And we're gonna lift that leg and lift that leg. So you're lifting that knee up and down. That's it. Now your upper body's still working because I'm depressing, and I'm pushing away from the floor. So it's not just about the booty here.

It's about your upper body stabilizing, allowing you to move at that hip joints. Okay. So think of total body. Now, pull suit up. We go eight, seven, six, five, four, three, two, and one, lift up. Take it around, stretch.

And other side. I'm not doing too much over the glutes today because we did a lot yesterday. Take it forward. It doesn't mean we shouldn't neglect him though. Come or it's ready, knee up, knee down, knee up, knee down. So you press in your ankle joint into the ball, and then you're lifting the leg up, working through the glute with the upper body's pushing away.

Good. It's a lot of flexibility in the hips too. Four and three. Be breathing, two. Okay. Pick the tempo up. We go up and up and up. And, there we go.

Eight and seven, six, five, four, three, two hold it. Yes. Feels good. Lift it all the way up. That feels even better though. Scretch it out.

Alright. Take that leg in front and come forward. Switch, opposite leg, forwards, favorite stretch do because everybody can do the stretch. We all should sit and watch TV like this. All right. Grab your ball. We nearly home.

We're gonna come up and we're gonna slowly stand all the way up. Come back here. We're gonna roll down, but first of all, we're gonna place the ball behind the back of the knee. So we're gonna come here into your plank position. And you've got that ball right here.

Now, I'm gonna press, we go press, press. Press, press. So right now my hamstring is firing. Big time, press, press, press. Four, three, two, one, take it down. Stretch, take the ball away, downward dog, stretch it out.

Walk your feet to your hands. Pick up your ball all the way up. Turn around. Okay. Ready now the other leg.

Get the ball. Press and walk forwards. Yeah. So I'm making you work a little bit harder. Hold it there. You're in your plank position.

Now we go press. Press reach out to the crown of the head. Whoo, hamstrings, and cool. Good. Four three two hold it. Push away, depress.

And bend your knees. Come down. Take the ball away. Downward dog. Stretch out those hamstrings.

Awesome. Bend the knees. Turn over onto your back. Just grab the ball for me right where your mid thoracic spin is. Yes, it's time to give ourselves some self love here.

We're gonna come back, head on the floor, and we're gonna try and open our hands out into a lovely v position. And we're gonna reach those legs out. You're gonna open up your chest. And you're gonna reach through the fingertips, pull your scapula down, pull those abs in. I want you to close your eyes.

And let's just take a few seconds, a few minutes, however long you feel you can. Just stop breathing, inhaling and exhaling, and just let the body relax into the mat. Inhaling. And exhaling. Just let that body relax, like all the tension, rip away out your body and dissipate into the floor.

Take your hands over your head, elongate someone's pulling you from one direction to the other and you're reaching out that long beautiful body, and slowly. Now, if you guys wanna stay here, you're quite welcome. Take a little snooze, open your chest. Otherwise, you can come with me and we're gonna reach hands over your head, roll all the way up for yourselves. And then come forwards.

Good job, you guys. I hope you had a great workout. So if you're still on the floor right now, carry on. You deserve it. You've just finished day seven. I'll be back.