Welcome. Thank you for joining us for a little mat work. I've got my buddies here. This is a mat class for the men and your [inaudible] life. So, uh, we will start on the apparatus. Actually, Gentleman Alejandro and Sam working with you today. So just follow us if you can or sit back and watch and take note and join us next time. What we're going to do is lie face down.
Before you lie face down, I'd like you to slide your blocks. So go ahead and come onto the mat. Just bend your knees, come sit down any way you can. You're going to take your blocks and slide them back for me. You're going to turn over onto your belly face down and take your arms down by your side, palms down, arms face the earth. Go ahead and lie face down.
Your feet can roll out or in whatever your hips need to just let go so we can get to work and just a little bit. Turn your head to one side.
Lift your head turned to the other side and we'll take a few breaths here. I don't know about you, but it's been a busy day and sometimes I just need to disconnect. So I need a moment. So join me for this minute and enjoy it. Take a few breaths here this time. Just flip your hand so the palms are facing up to the ceiling.
On this. Next breath. Bring your arms close to your body, off the blocks close to your body. Slide your legs together and bend your knees and sit back onto your heels. Sit back onto your knee, onto your heels, bending your knees. Just reach forward with your arms. Get a good stretch in your back.
Our arms are down by the side. The legs are pressing out into the circle to tighten the seat en. Lift your head look forward, and this is some way that you may want to try the hundred and bring your arms reaching forward, up and down to breathe in through your nose and exhale through your nose. Try to keep your shoulders over your hip line and do a spot check. Lie Back. Drop your head, only lift your head. Look forward, lift your head.
Look forward and pump there. After you've had a few of those and you feel your body a little warm, sit right up for me. We're gonna make a little adjustment. It's the sit up. Now we're going to move the circle so that it's inside your knees, so we're going to take the circle. Angled it this way. Keep the legs hip with the part here. Lie Back. Let your head fall. Keep the shoulders in line with the hips. Lift your head.
Place the circle on the outside of your ankles. So we're going to take the circle. Now you're going to push out with the ankles. Keep your feet in my pointed forward and hold this balance. Use your seat to hold the circle out. Lift your head, look forward, just variations for you to try your hundred a little differently. Breathe in through your nose. Exhale through your nose.
Rest for a moment and we'll finish with something that may be a little familiar to you. Bring the circle inside your ankles, rest your head, rest your arms. Bend your knees en, rest your head, rest your arms. Catch your breath, lift your head. Look forward. Keep your shoulders on the mat, lift your head, look forward and pump the arms to breathe in. Five pumps to fill the lungs. Five pumps to empty the lungs. Legs go up to the ceiling from your seat. That circle gets smashed right there. Hold your belly strong.
Take your strap and you're going to hook your feet into the strap. Slide back so your legs are locked under the strap. Bring your legs a little bit closer so your legs are a little parallel. When you flex your feet, make sure the ankle strap is at the ankle and the ball of the foot is forward of the heels, so we're locked in the ankles. The heels are further away than the ball of the foot.
Now let your feet relax. At this point. Stretch your feet forward. Keep your feet forward. Lift your bar up to the ceiling. Hold. Flex your feet and get into your seat. Now there's your source of strength. Keep it tight. Lift your head and roll forward and reach past your feet.
If you can and roll back, lie flat. Your arms are to the ceiling is your back is flat. Lose the feet and reach the wall behind you with the arms. Let your feet go and engage your feet to lift the arms and roll forward and reach past your feet. And two more. Roll it out. When your back is flat, your arms are up.
Lose the feet, lose the seed, get a stretch, arms up, connect feet through the seat and up you go and reach, reach, reach, rollout, and reach back and lose the bar behind Ya. There we go. Let the bar come down by your side just to lose the bar down by your side. Take your feet out of the strap and you may want to use the boxes on the side. So use them so you have a point of stabilizing your body. So what we're going to do is we're going to open the chest, pressing the hands into the box with straight arms and tighten your seat.
Release your back forward and tight seat legs. Go straight up in line with your hips and lower the legs here. One more time. We're going to go up. Now we're going to open the legs, shoulder with the park. Open the legs, shoulder width apart. Keep them shoulder with the part as you lower the legs, keep them shoulder with the part. Now bring the legs together and bring the leg straight up and hold open legs.
Shoulder with the part drop shoulder with the park. Bring them together. One more time. Up, open and drop. Now we'll reverse. We're going to open first up to right angle together. Reach out to lower. Anchor the body by pressing with the arms.
Use your back to lift your legs. One more time. Open the legs, lift the legs up, hold legs together and drop the legs and bend your knees. Hug them into your chest, lift your head, roll yourself forward and up, and use the strap for the next. We're going to grab the strap. Stay seated now and find your legs out in line with your hips. Your legs are straight. Come forward so your ankles are locked into the strap. Keep your legs parallel. You're going to bend your left leg.
Take your left leg straight up to the ceiling, and if you can bend your knee, give it a good stretch. Reach forward. Bring your head forward to your knee. Now Bend your knee as you lift your head and look forward. Find that your heel is between the two points of the toes. This alignment is key so that you work from your anchor point, a strong hip for good leg circle. Lock the leg heel between the toes. Don't let this change.
Drop your head, rest your arms, buyer's side. That leg is up to the ceiling or forward out in, up. And here we go. Let's circle in around and come up and hold. If you can take the hold, if you can take that leg all the way across, lift your hip and bring it down to the side of the mat all the way over to the side and right up. One more time. Lift your hip and come over.
Bring it down to the mat over to the side and lift it up. And one more gentleman. This way, make sure you're locked with the foot. It's anchored in the strap. And let's go the other way. So now we reverse it. We're going to go out, down to the mat, over and across. Swing that leg, open that pit. There we go.
You're locked with the strap. Feel the stretch. Feel the strength. Use the gut through the button. One more. Open out, circle around, cross it and up. Lift your head. Look forward. Keep your leg straight. If you can, climb up behind your leg all the way up. Keep that leg that's down there flexed and bend your arms and drop your head right forward into your leg as your stretch. Keep this foot flex, that's it. And Walk your hands down your leg.
Sit Tall and bend your knee and let's switch over to the other leg. Slide your left leg under the strap. Release the right legs they seated and push out so that this leg stays under the hip line and correct your foot. So your heel is between the two points of your toe and slide back. So you have this slide back and we go, that's it.
Find your alignment, stabilize, lie back and bring the right leg up in line with the hip. And now we're going to drop the leg over to cross. Lift your hip, get a good stretch in your back. Bring it down onto the mat and bring it over to the side and lift up center. Very important to keep that anchor leg working and around and up. Attic. Good stretch. Lift that leg up.
Lift that hip to cross that leg over and down, around and up. And let's add a little rhythm here. Lift it up, stretch it over, swing it around and come up. And now let's reverse it. Now we take it out to the side. Open that hip down to the mat over and lift up. Be Sure you lift that hip on the overreach me here. Lift your hip and come up and keep this working. Spot-Check here.
Lift your head. Look forward. Make sure your heel is between the two points of your toe and flex that the ankle. And last one out, around and up. One more. Out around in, up. Hold the leg up. Lift your head. Look forward. Reach behind your leg. Climb up, pull your body up to your leg, lift your chest, then drop your head at the end as you bend your arms to stretch your back to your leg. Flex the foot for a little extra stretch long foot here.
Climbed down your leg. Sit Tall, bend your knee, and now bring your body forward and reach over to the side. And let's grab your circle. Come all the way forward to the edge of your mat. Come all the way forward to the edge of your mat. Your feet will come off the mat. There we go. Cut.
Keep the heels close to your seat and out and come up. And one more. Push out with the knees and hold here. And let's change it up. So now we bring the circle inside the knees. As you place the circle, place it so the inside ring does not smash your chest.
So we'll take this and place it so it's this way and your feet are together. Keep them close to your seat. That's it. Don't let these kick out and again, balanced about one inch off the floor and roll it forward and roll it back and roll it up and one more. Roll it back and roll it up. This prop is excellent to help you find where you can dig deeper into your powerhouse, your core, your gut, your center. Take the circle off to the side.
Holding ankles. Pull the heels tightened to your seat. Wherever is comfortable for you. Your toes are pointing forward. You're one inch off the floor. Do not let the space between your chest and your knees increase any more than where you start. Roll it back and come right back to where you start and hold.
Roll it back and yeah, Yup. Adjust yourself so you don't fall off the mat and roll it back and roll it up and there's your balance. Point. Last one. Roll it back and roll it up and hold, hold, hold, live. Stretch yourself back. We're going to lie on your stomach. Flip over onto your stomach. Rollover under your stomach and arms are by your side.
And lift your chest. Look up, lift your legs, hold, hold, hold superman and sit back onto your heels and stretch your arms in front.
One more on the other side. Bring that knee in. Find your alignment. Make sure your heels are at the height of your knees and release the other leg. Keep that heel up. Get that stretch here. Hip knee.
And both knees into your chest and rest.
That's it. Lift your head. Look forward. Now lift your head. Look forward. Grab your ankles, so lift your heels so they're the height of your knees and get the stretch. Their arms are down. Hold. Stretch your legs out in front of you where you can safely extend them without your back being in any compromised position. Bend your knees and reach forward for your ankles. That's it.
Arms go down to the mat. Anchor your body, stretch your legs out. Keep them in a position where you can stay in your seat and bend to grab your ankles. Inhale, when you stretch the arms and legs reach. Exhale, bend, empty the lungs. Inhale, reach to chest expansion. Exhale, bend. Grab your ankles with your hands and pull deeply into your chest. One more time. Inhale, reach, hold, hold, hold, and bend your knees. Come in quickly, flip over onto your stomach.
Superman quickly flip over to your stomach. Arms down by your side. Reach your arms. Lift your chest, lift your head. Look up tight seat. Lift your legs, legs to the ceiling. Up, up, up and down. Inhale, reach up. Lift your chest, lift your legs. Look up, up, up, and drop. Sit back on your heels quickly. Turn over onto your back and bend your right knee as you lie back.
Switch leg. Straighten the leg and swing it up with power. Let's see your seat. Do the lifting. Tighten your seat to kick it up and tighten your seat to lower the legs. Swing it up, swing it down. One more up, one more down. Switch leg. Then that knee, straighten the other. Kicked that leg one time.
Hold it up. Lift your head. Look forward. Reach up and grab that ankle.
Lower the leg that's working down below from your seat. Lift it back to 45 hole and switch your leg. Hold it at 45 find your seat. Use your seat to lower the leg, not your thigh, and makes it heavy. I can feel it.
Use your seat to lift it at 45 and come up and switch. Lower your leg only if you're using your seat and control to switch. Lower your leg only to touch the floor. If you use your seat to lift. Switch here, switch there. One more here. One more there. And Hug your knees to your chest and rest. Catch your breath.
Lift your head. Look forward. Take your hands behind your head. You can clasp or interlock your fingers. Hands behind your head. Legs go up to the ceiling. Lower your legs to 45 degrees and hold, hold, hold. Take a breath and exhale to lift your legs up. Hold. Inhale, lower two 45 and hold this time. As you exhale, lower your legs to the floor.
Inhale the 45 exhale to the floor. Inhale to 45 hole. Exhale straight up. Inhale to the floor. Exhale to the ceiling. One more. Inhale, touch the floor. Exhale to the ceiling, and hug your knees quickly. Flip over onto your belly. Superman arms reach. Lift your chest, bend your knees, Bend your knees, Bend your knees, stretch out your legs and lower your chest and lift your chest. Look up, bend your knees.
Hips roll forward. Hips roll back and come up and lie. Flat life flat. Hips roll forward. Hips roll back. Roll up and lie back. Lie Back, hips roll forward. Hips roll back in. Come up. That's it. Hips rule forward.
Hips roll back and come up to more your challenge. Keep your elbows wide to decide. You've got every prop here to help you execute and build strength. So let's do it one more. Roll it out, roll it under and come up. Thank you. That's your rollover. Stay Tall. Come forward.
Put the circle on the inside of your ankles. It's going to be so much easier here and inside your knees. Sorry. That's a whole nother exercise for next time. Feet hooked under the strap. Vive flat, hands behind your head. Here's your challenge. Keep the elbows wide behind your ear. Hips forward, hips back.
Roll it up and come up and roll back quickly. That's it. Hips forward, hips back and come up. That's it. Nice and two more. You've got to ebb and flow. You got to open to give it space. You've got to open to dig deeper. Here's where we find it. And last one. Good. Stay seated for me. We're going to take the circle off to the side. Slide back to your legs are now straight.
Good. Quickly roll over onto your stomach. Stretch the arms out in front. That's it. Reach your arms out in front. Reach your legs out in front. Lift your chest, reach forward. Reach your arms in front and lower. Reach your arms out and lift up. Lift your legs up, up, up.
Very challenging for a lot of people to get it get lifted from that small of the back so long in the feet. Tighten the seat to grow taller. Take a breath here. Drop your head and exhale to open the small of your back. First spine stretch forward. One more. Come up tall. We'll add a little something here. Lift your arms to the ceiling. Hello, reach forward to the front. Hello.
Grow Taller from here and drop your head and go forward to open here. That's it. And sit tall. Bend your knees. Let your knees open to the side. Reach on the top side of your ankles. Lift your heels. Feet are together. One leg comes up and down.
You got it. Hold it there. Bring the legs together and bend at the knees. And here we go. Bend at the knees. Bend your knees and rest your feet. Slide your body back.
Use the blocks for this next exercise. The corkscrew lie flat on your back and the blocks are free to move as close into the mat or as wide as you need to. So you use the upper body strength of your body to stabilize the rotation of your legs on the hips. Here we go. Reach there on the other side. Legs come up to 90 degrees. Trust me, you'll want to use this prop. Try not to let your feet come apart as you bring the legs over to one side.
Legs Right Center here over to one side. Lift that hip to get the stretch here, down. Center over to the other side. Lift your hip to get that stretch and back center here and bend your knees, hug them into your chest, lift your head and come right up. Sit forward. Legs wide.
Sit forward on the edge of your mat. Legs wide, straight feeder long arms reach wide to the side. That's it. And we're going to turn one way. Twist. Hello, hold, hold, hold. And if your partner is not quite as tall as you, you'll be in a different plane. Back to the center. Hold, twist the other way. Here we go. And twist. Reach a little forward. So your spine is over the small of your back and back to center. One more this time. However, back to center before you twist, we're going to bring the arms up.
Heels are forward of your toes. That's it. That's it. And come down. Bring your hands onto the mat. That's it. Bring your hands on the mat. Close to your chest, below your chest and push ups. Here we are. Flex your feet, heels forward of your toes, and bend the elbows into your ribs. Down, up one, down. Up to down. Up Three. Stay up. Walk your hands back to your feet. Now to walk your hands all the way back to your feet, lift your hips up. That's it. Reach forward with the arms.
Bend your knees and Tuck and roll. Roll forward, roll forward. Just drop, drop and roll forward. And there we go. NT your seal, hands under the ankles here, come to the edge of your mat. Come to the edge of your mat. So the feet are on the floor. And here we go. Rocket back and roll it up. Rock it back and roll it up. So stay forward here. Your hands are under your ankles for the seals.
Yes. And we're here. You're going to go back to there and right here and back to there and right here. Two more rock back. Roll it up. One more back. One more. Up. And sit onto your mat here. Take your box, bring it behind. Let's face this direction here. Sit in the center of your mat. Face forward. Face here.
Reach forward and turn to the other side and bend forward and reach over and grab the other ankle and reach away to come up and bend forward and go forward where you can stretch all the way forward. Let your head fall and sit right up tall. Don't use your hands. Just come right up with your belly. Reach forward. Bring your legs together, Bend your knees if you have good knees, reach forward with your arms and sit right up, up, and let's count them out. Thanks for joining. We'll see you next time. Five one, two, three, four, five.
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