All right. We're going to start straddling our mat. We're going to use props today. It'll be either two pounds or three pound weights, or you can choose not to use any at all, but we have two pounds today, so we're going to start straddling the mat, um, bringing your feet quite wide and then externally rotate your legs so that you're drawing in the bones and we're going to draw down. I'm going to count it, so we're going to go down for four. We're going to float the arms up, bending your knees, going down. One, two, three, four and lower. Two, three, four in engage the quads. Pull up your abdominals. Inhale, one, two, three, four, and then lower two, three, four. We're going to do four of these.
This is a third. Inhale down. Exhale, press. Draw the heels into the floor and last one up and then start to bring the arms down to a tee position. We pause, we go to the right with the ribs. We shift for eight. This is two to the left. Three, four, five, six, seven, eight, center. Put your hands on your hips. Then we're going to go look to the right. Shift the hips to the right, do eight, look to the left, you feeling it, and three good for just losing it up.
And five good. And then one more right left looking right looking left. Look Dead Center. And then we do hip rolls. Circle Front in it. Flow. Two, two, three, four, five, six, seven, eight. One more time to the right and then we go to the left, left, go back, stretch it out, bring it forward, stretch the hip flexors and around and pause.
Now we do an arch curb. You're going to bring your feet, your legs parallel, and you're going to like take a breath and lift up and then bend slowly like you're melting down. Press your heels into the floor and roll it up. Engaging the legs and then float. Open the chest. Bend the knees, don't let the tummies hang. Just pull it up. Roll. And we do for our church and curl.
Good. Two more. And arch floated back and curl one more. And on this one it will be one, two, three, four, roll up, five, six. Look forward. Seven, eight get now we go to the right. We're gonna rotate to the right. So we're going to go in, hands together, and then rotate to the ocean or to the camera. Bring it back and then lift up as you bring it. Center.
We're going to do four on each side. So go one to the left, rotate, center, lift, and to the right. Open Center up. One more. One, two, three, four. Then we go into a ground. Play a pulsing 16 and it's two, three, squeezing four. Don't talk. Seven, eight, nine, 10, 12, 14, 1516 up. Float the left arm. Up and over.
Bend your right leg and do a side bend. Stretch. One, two, three, four, lift five, six, seven, eight, lower and opposite side. And Go. One, two, three, four, five, six, seven, eight. Last time over. One, two, three, four, stretch. Come back up. And one more. Reach. One, two, three, four, five, six, seven, eight. Bring your legs. Parallel. Bend and step on your mat. Good. Now we're going to roll down a count of four lift as you rolled down, going down one, two, three, and four hands on the mat. If you can get them there, bend your knees, press your heels down, straightening the legs, and now we roll it up and going down one or rolling up to three and four.
It'll be slow counts for do it again and go one, two, three, four and bend two and straighten two. Now we add a flat back. You're going to articulate from the sacrum, the low back, the mid back, all the way to the crown of the head length and release everything and then roll it all the way up. Doesn't that feel nice? Ah, so we get to do three and going down. One, two, three, four, bending, stretch, straighten. Good. Flat back. Lengthen it out. Release and roll it up. Let's do one more. We're going to stay down on the third one, going down. One, two, three, four and bend to straight into flat.
Back one, two, three, four, release five, six, seven, eight. Good step your right foot back, and then the left foot back up on your tippy toes and find a upstretched position. And now we do prancing seven sets. So when we're doing it to music, I want you to really follow the count. So this is seven, right? Heel goes down, lift up on the toes, and then left heel goes down. So that's one and two, two good. Three, three, four, four and five. Five, six, six, seven and seven. Lift up on both heels. Draw both heels down. Push your weight away from the hands.
Now you're going to be in a downward upstretched position. Curl your low back. One, two, three, four. And then flatten it. Five, six, seven, and eight. One more time. Curl. One, two, three, four. Lift up on your toes, draw the knees down onto the mat, and then take your right hand under your shoulder. And then the left hand on your shoulder. Yeah, we're going to go into some shoulder mobilization. So you're going to just, uh, protract and retract. So we're going to bring the scapula together, keeping the Elvis straight and trust too. We do eight and three. Good.
Feels good for like you're squeezing your race or back. Five. Three more and six and seven. One more. N Eight stay here. Find neutral. We're going to go into the cat stretch, curl, and I like to use the feet and the shins. I go one, two, three, four. Press and then flex your feet and arch. Five, six, seven, eight. We do four and a half curl. One, two, three, four, five, six, seven, eight. Looking out and three one, two, three, four and arching. Five, six, seven and eight. And again, one, two and three and four. Five, six, seven, eight.
That's three. And Curl. Four. Arch, four and a half is curl. One, two, three, four. Push your weight back. Five, six, seven, eight. We have [inaudible] a few counts. One, two. Then we do a way forward. So you're going to start to roll up and take your hands on your thighs and we're going to lift and go forward.
And we do three and lift. Look forward, curl back, and again, last time, open the chest and back. Boom. Sit to the side and swing your feet in front. And that's it. That's the first set. I'm going to start here. Okay, so we're going to do it to music. All right, we're ready to go with music. I'm going to turn it
Starco's fine. [inaudible] all four of these are alright for roll. Five. Okay. And denser turn. Oh yeah. [inaudible] time. And now we do our little calls and go [inaudible]. Parallel rights left.
Pause and roll. Two, three, four, add, bend, stretch and roll. Two, three, four, five, gather again and then stretch black back. One, two, three, four, five, talking. [inaudible] and [inaudible]. And Brad's [inaudible]. Four, five. One more. Right, left, left lower.
Curl the bat. Girl. Girl, that's on your toes. Knees down, right hand, left hand. Scapula. One, two, three, four, five. [inaudible] last one. And then we go from hat. Ready can curl. Alright. Three, five, four, five, three. [inaudible] three, four, five. And wait, roll one, mark. Great. Five, six, wave up. [inaudible].
This sequence. Part of the sequence is a lot of abdominals. You're going to feel a nice burn, I promise you. Okay, so we're gonna s so we go boom, we roll down a count of four partway and then we come up for one, two, three, four, five, six, seven, eight. Okay. Eight. Oh yeah, to straight back. So we curl, reach the knees away and pull and then pull back and then articulate. And three, as long as you're breathing, then we'll be fine and for
And then you're going to go scoop all the way up, rotate to the right, bring it back and roll down. Rotate to the left. Four scoops. One, two, three. Nice. One for lower. And they come up for two. One, two, three, four, open five, six, seven, eight to the center and lower down. One more time and coming up. One, two, three, four, five, six, seven, eight.
This is a really quick transition. Here we go back. You have like one count and we go into our bridging. We go pelvic curl articulating as the arms sweep down at your side. We do eight of them rolling down. For the sake of time, let's do four, four, two and roll it down all the way.
Making sure the rips the ribs. Don't pop off and roll down. Three and last one. Let's say this is eight. Hold it up. We're going to slow pulse four times pulsing. One and two. Three hold it.
Four and then quick for eight and squeeze. One, two, three, four, five, six, seven, eight. Stay here. Float the right leg up. Exhale up. Tap it down for four and two. Lower. Good three. Keeping those hips as squares. You can and for end. Quick change to the left and one and two. Keep your height and three. One more. And for lower.
Second set again, one and two. Good job. And three. One more. Four and to the left. One good too. It's a nice little float. Three and four, and then hold, stay up. Right leg comes up. Tabletop balancing. One, two, three, four, five, six, seven, eight. Very quick change. One, two, three, four, five, six, seven, eight, lower. Now roll down.
Take your arms with you. You have an eight count to take the arms to a t position. Then your right leg, tabletop, then the left leg, and you're going to go to the right. Rotate just the hips to the right. Inhale, stretch the left leg, and then bring the legs to center. Keeping your right leg or left leg extended. Then Ben, so it will be to the left. One, two, three, four, extend five. Bring it back. Six Ben. Seven, eight.
Second. Set going. One, two, three, four, extend five, six, seven, eight and over. One, two, three, four. Last time, right. And Ben, interlace your fingers. Keep your legs. Here we do. Four slow. One, two, three, four. We come up into the chest, lift length and five, six, seven, eight, four of them. Exhale. Inhale, down and up. Three and one more for hold.
Now we go quicker for eight. Let's just do four down. One Up, two up, three. Let's say this is eight. Hold it here. Now you go. Exhale. One, two, three, four. Lower your heels and then up. Five, six, seven, eight and go four of these up three.
Do you see that? There's kind of the same thing. Quick, slow, slow, quick and too, and we do eight, three. Let's say this is eight, four and now lift your hips. One for eight. We'll do four. Three. I hope that's not confusing for and now lower. You're still up and now you alternate. Tap. Okay.
Roll back. We're going to go into the hundred but really it's an 80 we pumped for and inhale for one, two, three, four oh two, three and four. Stretch your legs. Two, three, four.
Boom. One, two. Dang. One, two, three. Okay, go to the right. One, two, three, four, five, six, seven, eight, center. Go to the left. One, two, three, four. Scoop around five, six, seven, eight. Center to the right. One more time around. Move those hips. Tick. Talk to the left. Scoop around and center. Stay here. Flex, lower and point and scoop it up for four. One, two, three, four. I like to use the feet in my routines point.
So there's a lot of flex and pointing. Three and one more. Just don't let your back lift off. And four hold. Now we do single leg. Yeah, and it comes up down, up four sets. Two Up, three up, four up, five, up six, seven. Doesn't it feel good? Let it stretch. One more. And here bend. Lower, lower. Now we're going to go down.
I'm sticking to the mat already. Whew. And then the arms come up. Curl. Push your legs out. And then flex and flat in the back length. And through La we do four. Let's do two all the way back. Arms, head in, chest. Exhale out. Lengthen. And let's say that is four. We stay up hands.
Here we go into the spine. Stretch. W pull. One, two, three, four, slide five, six, seven, eight. We do four. Let's do two. One, two, three, four and roll it up. Five, six, seven, and eight. Then we go into the saw, boom, boom. And I'll keep mine small. Rotate to the right. We do four each side. Flat back on the diagonal. Come out and up. Sitting bones on the floor and center.
Rotate from the torso, reach your right hand on the outside of the baby toe. Lift up and center again to the right and go right down, up. One more. Right down, up center. Lean slightly forward. Circle two, three, four, five, six, seven, eight. Reverse in one, two, three, four, five, six, seven and eight. Hands behind this, this quick together and needing the legs in lift, twist. And we do a and alternate. Good and two. So the leg, the straight leg flexes and the leg pointing in knee Benton. As you point. And again, we'll do eight. Sorry that's making funny noises. And one more.
Let's just say this is eight and center release. You have a beautiful to eight count to release. Oh, I figured you deserve that. And then roll it up one more time. Curl. One, two, three, four, five, six, seven, eight. And then roll. Bend the knees. Take it in balance.
So we're going to go for rolling like a ball. And then three open like rockers, right? Talk back, come up and balance. Talk in fall. Use Your Tummy. Don't use momentum. Keep your legs still go back. Three. Take it up. One more. Four and up. Good. Separate and lift. Tuck and fall for three.
One, two, three, four. Find the balance. Five, six, seven, eight, two, two, three, four, five, six, seven, eight. And last time, one, two, three, four. Rural, five, six, seven, eight. Together. Bend, lower. Circle around eight. Legs out one. Let's do four to conserve our energy. Three. Let's say this is eight. Single leg stretch and one. One, two. We do eight. Two we'll do four, three, three, four and four. Rotation one, one, two, two, three, three and four and four together. Hug it in. And that is your second section.
Okay. Okay. Hands Underneath your thighs. And we're going to go eight roll downs. Ready?
Let it release last time. Slower.
Rocket in arms over head.
So it's you're going to inhale, expand the ribs and actually let them lift and then lower and you'll do it one more time and lower. So normally I start on the other side. So we're going to have to go start on your lie on your right side, bending the leg and then rolling over. So you're going to be at the very edge of your mat. So the front edge. Yeah cause we're going to roll over. So the, the bottom leg stays bent [inaudible] low.
Just go ahead and either lower your head all the way down. Or if your head's dangling like mine, I'm going to just bend my elbow to force some more alignment here. So the first, so align yourself first, hips and shoulders and the top leg. You're going to lift it up hip level and then you're going to flex your foot, point your toe and lower the leg four times. Lift, flex point down and three flex point down. One more flex point and lower. Now legs both together.
Both of them straighten out. Now we're going to do four more the same way and lift, flex point lower, really articulate through the feet. Flex point and lower and again and three flex point lower. One more and go up. Flex point and lower. Bend your bottom leg quickly and prop up by pushing up.
We're going to do an a the sidekick. So we're going to go flex, double, double and point 0.4 times pull front, lengthen back. Keep your spine in neutral. Don't let it. Tucker arch. Let's say this is for which I think it was, and then sit. Oh, I apologize. So when we go forward, you're going to go look, look, look like over your shoulders and then over your leg. All right, so that's four. Then we do single look forward and we do eight continuous, two, three and four. Let's say that's eight. Then you're going to bicycle bend, draw it in and then reach and then flex. Reach through the heel, pull in and reach
Flex point, lower up three one more. Nice and go for both legs and go up. Flex point and lower. End To flex point, lower and three and one more. Good and good. Now press up, prop up double time and we go looking forward. One, two, back to and to, to and back to and three, two and back to one more and back. Continue with eight to [inaudible] three you'll hear the music.
Four you'll feel the rhythm in the music. Five, six, two more. Seven and a and bicycle bend and go bring, flex it through. Bend and pull two. Let's do four. Three but we do eight and four. Let's say this is a catch and stretch your quad. Press your hips forward. You have a 12 count.
Now go ahead and do another half hip circle and then we go into the clam open. Keep let's flex. I think you feel it more in your booty and then close for eight, two, three. Good. Four. Let's say that's eight. Stretch your top leg forward. It's parallel. You're going to go up for four slow, two, three. Good. One more for then we do. Quick. Eight. One, two, three. Your Butt's going to burn. Five, six, seven, eight. Now reverse and go up. Four. One, two, three, four. It's really slow. Two and three. Good.
Four. That looks great. And go one fast, two, three, four. It's killing me. Five, six, seven, and eight. And then hold 16 up and down one. I know, I know. I know. Five. Okay. We'll just say this to 16 okay. And now if that wasn't enough, lay down and then we do 16 bottom leg goes to the top. Just you have one count to do it. Two, three, four.
Let's say this is five, six. Let's say this is 16 and then we go rest this beautiful figure for hip stretch, Piriformis, glute stretch. And then we, so we just go, yeah, we see the, yeah, we have to be really close in order to go bang. Yeah. All right. And now I am going to change the choreography. I'm going to change a choreography.
You are going to go ahead and just roll over to the other side and I'm going to face you by just Kinda, um, spinning around this way so I don't, so I can see you. Um, all right. So then we do the same things. Clam here. One we do eight, two, three for keeping the hips square. Five, three more. Six, seven. This is a fabulous exercise. Seven or that's eight, right? And then stretch. And then we go slow for one, two, three, four, two, two, three, four and one more and quick.
I'll cue you and then unfold. Take your arms and your right arm, right leg, and now just roll onto your stomach for your back extension. So you'll be facing the camera, uh, for learning purposes. Why don't we spin around to face me? How about that? Is that easier? Yeah, so we articulate one, two, three, four, five, six, seven and eight. We do four, so that's okay. So we're going to go body, arms, arms, body, four times.
Let's say this is four and lower. Now we go body, arms out to a tee bend and lower and two and in, let's say that's four, then we go full breaststroke. We go up and over and lower and up and to get a little higher, oh, that feels good. And to reach and up and down. One more end around and then straighten your arms out.
So the arms and legs are in opposition. I'm going to move the mic just slightly and we lift just the right leg up. A count of Eight, one, two, three, four, five, six, seven, eight. We do that four times left like one, two, three, four, five, six, seven, eight. Then we do it quicker. One, two, three, four, five, six, seven, eight and we do that eight times four slow, eight quick. Now we do arms, one, two, three, four, five, six, seven, eight, left arm, one, two, three, four, five, six, seven, eight. Now we'll do it fast, so it's like a four cube, one, two, three, four and then we do arms and legs four times slow.
Opposite arm, right arm, left leg extends and reach. Five, six, seven, eight left arm, right, like one, two, three, four, five, six, seven, eight. We do that four times. Then we lift just the legs and you swim too. Little eight counts and then we do beat too. Eight counts, Duh, Duh, Duh in, in, in lower hands. Then you get to go into a beautiful rest position sitting back and you have few a two a count I believe, roll up and then we do a slow, slow, slow wave forward, really slow. Just take your time. After all that back extension, we do it one more time. Arch forward curl hands.
Go to your knees, toes tuck under, and you come to standing or, or you come to straight legs. Pardon? Then you're going to go down, bend one time straight in the legs and then we roll up slowly to standing. The sex part you've learned, but we've changed the order slightly. You're going to open your legs and we're going to go into the grand. Liaise for one, two, three, four, five, six, seven, eight. One, two, three, four, five, six, seven, eight.
Whoa, and then we pulse. 16 two, three, four. Let's say this is 16 and up. Arch curl again. Arch, push and roll. Curl. We do for arch. Let's say that's four. Open. Turn to your right. You've done this. Go Bend your knees open, rotate and come up and twist and open.
Turn and up. One more and in. Open in up. Last time in, open in, up and circle those slow ones too. We do too. Slow in each direction. Go ahead and reverse. Forward. Stretch should feel good. I always get a little puffs and fields and and we go ribs, same thing. When you go over, think about being on the same plane.
You don't want to go figure eighting keep it straight. And then we do a little hip prox. Look to the right. Look to the left. Good. But to the right, look to the left. Good. Let's say this is eight de Center and again, last set of these. Let's say that's four. And then we pulse. One more time.
16 your butt will be burning, your legs will be getting worked. And then up side bend, right? You've done this before. Left. We do that four times. One more over lift and stretch it. Reach and back. Bring it in. Boom. Boom. We need to get our weight.
So we're rolled down. It's over there. Like, just noticed that. Um, I dunno, I dunno what happened here, but we're going to roll down. We're going to go in our roll down. That's what happened because, uh, I changed my, yeah, I changed my direction. Okay. No wonder I was thinking, oh, did I miss something? Okay, so we're going to go down, bend your knees, straighten your legs.
Then we're gonna roll up to standing. So this is the RM part and I think, I think I'll just stay pasting this direction. So we're going to go eight one you can always use a little bit heavier too. And go three we do eight sets, four, five, six, seven and one more eight. And then we do single and we go one, we do seven sets, two, two, three, three. Let's say this is seven, seven up, eight for the Rhomboids and posterior deltoid.
If you want to get technical and squeeze feels good and good. And let's say eight, bring your hands closer in towards your body and then straight up. And Lord, don't elevate the shoulders. Keep your ribs in three, four [inaudible]. And you don't even have to use weights at all. And let's say that's eight slowly lower your arms to a teat, slight bend in the elbows, especially if you have hyperextension. And then you're going to turn to, it's quick. Three, four, five moving from the muscle, not the joint. And reverse for eight and one, two, three, four, five, six, seven and eight and float it down. One, two, three, four and up. Two, three, four. And we do four. And believe it or not, you are almost done here. And last one, and let's say four. Roll down. One, two.
It's slow. Three and four. Keep your weights in your hands. Bend your knees, straighten your legs. Do four of those bend, reach your heels down and your sitting bones up. Two and three and one more. And see for now, give me two flat backs, slow release, and then articulate low, mid, upper back release. Do it again. And you go low, mid, upper back release. And you're going to roll up five, six, seven and boom without the wait. Sorry. Yeah, so that's the, that's it. All right, so I'm going to begin and you're going to just breathe. Arms overhead.
Bend your leg and turnover and point your top leg. Bend your bottom knee. Oh,
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A lower position. This math. Enjoy this. [inaudible] roll it up. One, two, three, four, five. [inaudible] leg and roll.
Take your time and open your leg. We're going to do the Roth. Rotate your leg and go. What? [inaudible] as Paul
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