Welcome to Ready To Return to Life. Let's get right into it because we have a lot of work to do today. So let's stand in Pilates stance with your feet slightly rotating, outward but let that rotation happen from the hips from the glutes, ass and the inner thighs. I usually like to just start with a couple of breathes so here we go inhale deeply as deeply (inhales) as deeply as possible for me please and empty the lungs completely one again inhale (inhales) and exhale. (exhales) One more breathe (inhales) Now we're gonna turn that breathe into movement.
Lift the arms up to the ceiling palms face one another and allow the scapula to rotate outward and then rotate down one Good fill out the lungs front back, sides, top, bottom, and bring it down two good. Again inhale (inhales) and exhale open the arms out, reverse out to the sides lift the arms up to the ceiling. Allow the scapula to rotate upward and rotate down. Again think of your scapula as wings for every two degrees that your arms rotate upward your scapula is rotating one degree. So here we go, one more time inhale (inhales) and bring the arms down release good.
Now we're gonna do a little bit of articulation of your neck just to get some mobility in the spine to get some articulation and with the inhale, you come up into an upright position again and to the lungs for me please drop the chin to the chest and then chest with the inhale lengthen and reach the crown up to the ceiling. One more time here we go scoop the abdominals to make sure you're bracing with the obliques and transverse abdominals. Good now we're gonna articulate through the thoracics. So as you drop the head down and you start rolling down bone per bone, I want you to think of elongating that lower back and just brace the obliques. Now from this position, small little circles right here and reverse, scoop the abs in and articulate through the spine one vertebrae at a time.
Crown of the head reaches as high as possible yeah, the weight of your body is two thirds on the back and one third in the front. Articulate the spine again give me small little circles, please. We're gonna do this one more set so if I get sidetracked in explaining things you just move I just want you to flow today. Okay? Lengthen the back of the neck one more time let's articulate for the spine one vertebrae at a time feel that brace over the transverse abdominals obliques. Think of that lower back elongating as you roll the body down, hang out here for a second take a note of this feeling take a note of this stretch and rolling up one vertebrae at a time because now we're gonna go into what I call Joseph Pilates squats.
So here we go you're gonna take the right leg back as you take that right leg back into I'm sorry I said squat its lunge. You're gonna back into a lunge you're gonna reach to the opposite side of the body and then you're gonna come back to center. Yes, so here we go Joseph Pilates lunge so round and bring it up good. We're gonna do this six times so this is the second set and round the upper body as if you're rolling like a ball or ring that last exercise to this position. So here we got so really round the upper body scoop the abdominals, drop the head down and bring it to up good.
As if you're reaching to the side and you're gonna pick something up from the ground. Good. Lengthen the back of the neck and stretch forward and that back knee it shouldn't go that far out it should be right behind your front knee good. I believe this is the fifth one don't trust me on that usually we trainers don't know how to count but here we go. This will be the last set scoop the abdominals lift up, one last time take it back and now we're gonna do a lunge with a twist.
So here we go we're gonna step back with that right foot and this time the top of the foot is gonna be on the floor and just sit on the floor like so you're stretching out the knees, your ankles and we'll go to the other side. Here we go step back and come up. We're just warming up the body here we go. And see if we can connect to the breathe with your movement so I want you to inhale as you go down to protect the body and exhale to come up. Again, feel that stretch good one more time take it back good.
Now we're gonna go into figure four because we want to warm up those hips before we get into that. My favorite exercise, which is Joseph Pilates hinge and teaser so from here from this position, make sure you're in an upright position, square the shoulders. and from here or you're not gonna move your feet you're gonna keep your feet exactly where they are. If you need to use your hands you may just take the legs to one side and stretch one. Good all we're doing right now is just lubing out the joints we're making them work (inhales) and inhale in the center and exhale to twists.
Now let's add an arm to that okay? So here we go as we twist the body to the right I want you to add that left arm and twist the body and look behind you and bring it in. Good to the other side, scoop your abs in and center again to the other side twists good. Now I'm gonna give you a little bit of a challenge think that you're doing stomach massage so we're gonna start back to our beginning position. You gonna cross the arms in front of you like so you're gonna do exactly the same thing but now you're gonna use no hands. It's all your powerhouse, boom and to the other side.
Scoop be abdominals in use your powerhouse and twists. Good. Imagine you're doing stomach massage reach so really pull the abdominals in yeah and how well connected are you with your body? Should we test it? Let's do that here. Scoop the abdominals and this time I'm gonna go up onto that right knee scoop the abdominals, press the hips forward we're opening up the hips, scoop the abdominals and sit back down and one.
Let's go to the other side here we go and prop yourself onto your knee press the hips forward and bring it down and again, here we whoa and lift good. We're gonna do one more set after this knee elbow deep and lift, press your hips forward, scoop your abdominals in and bring it back in. This will be the last one here we go the navel deep and let's go to the other side and from this position I want you to stand up so wrap that left knee underneath you and step up. Let's go to the back of your mat and we're ready to hinge from the hips into scissor. Legs hip width apart you gonna reach the arms forward and out to counterbalance you're literally gonna hinge the body back and you gonna bring the knees down to the floor so here we go scoop the abdominals and navel deep into the spine it's almost like thigh stretch good.
Now sit back on your heels flat on top of your feet good. Now from this position, I want you to bring that chest forward and lift yourself up Good. Navel deep into the spine and now from here roll up one vertebrae at a time into an upright position. Squeeze the pelvis as if you're doing thigh stretch curl the toes under. Today we're gonna add the arms by reaching the arms forward into a very low table and then you're gonna stand up, lift the arms up to the ceiling and open the arms out to the side.
Should we do that a couple of times? Here we go. We hinge from the knees forward here we go. Navel deep into the spine, sit back on your heels, pull the abdominals in, reach the arms forward into a back extension open the chest pull the abdominals in, sit back on your heels roll up one vertebrae at a time, lift from the quads and your glutes, curl toes under open the arms out and round your upper body forward very low chair, scoop the abdominals open the arms out and we'll do this one more time here we go. Scoop the abdominals reaching arms forward, navel deep, knees down on the floor, setback on your heels reaching arms forward into a back extension good navel deep into the spine sit back articulate the spine. Squeeze from the glutes, quads curl the toes under, open your arms out to the sides and roll up.
Inhale reaching your arms up to the ceiling. Let's do another one just for transition so here we go hinge for the knees forward, scoop the abs in sit back on your heels, frown the upper body forward and lift the chest up. Now around the body back now you're gonna go into a very tight child pose bring the head down to the floor curl the toes under and press those heels onto the ground, straighten the arms and now you're gonna walk forward into an elephant position. Walk your hands forward again and walk your feet forward one more time hands forward and you should be at the front of your mat soften the knees for me please, roll up one vertebrae at a time and we transition into the mat work cross the arms in front of you. Take that right knee back or cross that right foot forward and go all the way down to the floor and we are ready for one hundred.
Let's do it here we go, link those legs off the floor into this position and pump those arms inhale. I want the arms to be above your thighs about six to eight inches length from the back of the neck. Now inhale deeply and empty the lungs with your abdominal muscles. Again, inhale (inhales) and exhale (exhales) three more (inhales) press the air with your abs, lengthen the back of the neck, feel the float happening in the base of the rib cage. One more time, inhale deeply and I want you to empty the lungs simply empty, empty, empty and stretch everything opposite direction, point the feet and we're ready for roll up.
Flex the feet, arms up to the ceiling and exhale straight to the body forward and reach me on your heels on the floor pulling the belly button back. Navel deep into the spine and as you roll down you point the feet and reach the arms over the head. You feel that full extension of the back body again use your exhale, stretch the body forward and inhale roll down, navel deep and stretch. One more time please press the air with your abdominal muscles, reach those heels forward, navel deep into the spine and roll down one vertebrae at a time point the feet, lengthen the body and now we are ready for roll over. So roll over what I want you to do is I want you to try to open those legs as wide as possible.
I'm gonna have a little bit support 'cause I need my breathe so here we go lengthen the body and from this position inhale the lifting up and exhale bringing the legs over the head, press the heels back for me please and open the legs out and try to open those legs as wide as possible inhale all the way down and exhale to bring the heels two inches off the floor again, inhale, exhale, open and let's flow. Here we go lengthen those legs make sure you find your breathe pattern move with the breaths two more repetitions inhale to roll down and exhale again control and let's reverse that open the legs, flex the feet over, press those heels behind you scoop the abdominal and feel that articulation of the spine all the way down. Good. So allow the exhale to help bring those legs over the head keep pulling the belly button the opposite direction. Two more please and continue with the flow.
This will be the last one organize the breathe with your movement press those heels back and inhale to roll down. Continue with that left leg flexing that left foot right leg stays up to the ceiling bring your arms next to your sides and we're ready for leg circles. It's okay if the hip comes off of floor one again two three exhale on the way down inhale on the way up now let's reverse that one open that leg out and cross again same breathing. Two more, last time and switch legs in mid air place point that top foot cross it over it's okay if the hip comes up the floor that's why your hands are next to the body they behave like stoppers. One more time and reverse cross it over one two three two more please last time and release.
Extend everything opposite directions, reach the arms over the head and with one breathe I want you to exhale and come up into a very tight ball forehead between the knees and inhale to go back exhale to bring the body forward one again (exhales) Three more, two, last time and hold. Stretch those legs nice and long off the floor please make sure you have that lateral rotation reach the arms forward and let's roll down for single leg stretch. Opposite hand to opposite knee inhale with the right and exhale with the left and switch. Try to really lengthen the back of the neck and open the arms out to the sides for me please good, expand the mid back feel the scapula wrapping around to the front of the body as you open the elbows up reverse the breath exhale with the right inhale with the left. Two more sets please you guys are killing it today I love it here we go this is the last time.
Now bring both knees into the chest and we are ready for double leg stretch but we're gonna do it Joseph Pilate's style inhale press the arms to the outer thighs reach everything forward and with the exhale you gonna bring everything back into the center point again, press the air out first exhale before you bring those knees in so I wanna see the exhale literally bringing those knees into the chest (exhales) One more time and now we're gonna go after this one we're gonna go into Romana's Pilates which you reach the arms over the head, lengthen the body nice and long, open yours arms out and then bring it back into center. Make sure your wrists are nice and long open out to the sides and use your exhale to bring it back in again. (inhales) Breath see if you can organize your movement with the breathe and see if we can get into a meditative state. So that's one of the keys of classical Pilates from this position reach off those legs forward flex the feet and we are ready for spine stretch forward. Scoop in the abdominals I like you to first press your knuckles to the sides of the body and lift yourself up so you feel that nice two way stretch.
Now I want you to bring the hands in front of you and from this position lengthen the back of the neck and run the upper body forward as you press the heels then palms one two three belly button back and rolling up and sitting up nice and tall again and exhale one two three. Feel that two way stretch imagine that you're doing a push through on the Cadillac so I need you to press the heels into the floor as you go forward as you pull the abdominals the opposite direction. Scoop the abdominals, rolling up one vertebrae at a time and with the next inhale bend the knees and grab onto your ankle this time we're gonna reverse the breath. You're gonna exhale back for me please and inhale to come up so here we go exhale back and inhale up. Lift the chest up long torso again scoop your abdominals see if you can lift those hips up towards the ceiling again.
Three more press the air and let the inhale round that lower back a little bit more so you can come back to center. One last time here we go and hold close the legs in front of you, reach the arms forward, connect your arms to the lats and we rolled down again ready for corkscrew. You can either place the hands here if you have high nut, you can always use a darwalls over the head, parallel to the ground bring those legs close to the body in a circle the legs down and parallel to the floor exhale massage your internal organs and then inhale to bring it up. Again massage the organs keep those legs closer to the body and over. Feel the belly button, pulling the opposite direction we're gonna do this one more time finish it to the left and navel deep and from this position scoop the abdominals roll up again and we are ready for this saw here we go.
Feel that connection of the spine lengthening press it fist on the floor good feel that two way stretch. Open the arms out to the sides feel the shoulder blades connected now twist the body to the right as you bring that opposite serratus left serratus is forward and reach two, three and inhale come up. I want you to think of the thoracic twisting not your lower back not your hips. So pull that right hip back and sit up nice and tall as you twist to the left. Now let's go to the right again pull that left hip back as you reach forward and that back arm is pressing up towards the ceiling and inhale.
Keep inhaling as you twist and exhale one, two, three let's do this one more time for good measure please inhale and to the lungs scoop the abdominal for one, two, three and rolling up last time here we go (inhales) and empty the lungs completely rolling up one vertebrae at a time and we are ready for swan. So check this out I really want you to start thinking of how your breathe affects the movement. So when you come up into that swan I want you to inhale and when you lengthen come down I want you to empty the lungs completely. So are we ready? Here we go press this up into a beautiful extension and exhale to dive one, two, three, four, five, six and let's sit back onto the heels please scoop the abdominals and stretch that lower back down let's come back onto your stomach scooping the abdominals make a fist with those arms you almost wanna feel like you're pulling yourself forward let's put those elbows now length those legs off the floor it's not very much gonna kick exhale one, two and inhale extend the leg out one change your leg good exhale and inhale make sure the belly button is off the floor good two more please. Last set and release lets bring in the body down with the chin on the floor instead of looking to the right or the left.
So this is gonna elongate the back of the neck place one hand on top of the other lengthen those legs off the floor and kick one two three (inhales) and inhale come up and again kick exhale two three and lift the chest up up up up good four more one two three and make sure those elbows press down when you're in the supine position one two three one two three (inhales) two more please one two three lift the chest up up up last time one two three and inhale, inhale, inhale open the arms out bring them to the front of the body and release scoop the abdominals and let's go back into child pose position excellent very nice you guys you're killing it. On your back and we are ready for neck pulls. Open the legs outward please press those legs to the side. If you need to use your arms to get yourself up 'cause I know this is the virgin exercise do so from this position here I want you to around the upper body forward and bring the crown of the head down to the floor (inhales) inhale you're still pressing legs out go back about 15 degrees do not sink into the hips pull out of the hips, lengthen body and roll down one. This is what it's gonna look like if you're gonna use your hands press the hands to the sides round the upper body forward and then round crown of the head down to the floor (inhales) inhale let's go back 15 degrees and scoop the abdominals and hold yeah.
One more time here we go (inhales) lengthen the body here with you navel deep into the spine and release excellent. Let's go into scissors please lift those legs off the floor with the inhale to solidify that powerhouse bring the legs up and exhale to bring it over. Place the hands behind the hips and now this is an upside down split so try to get that leg as far back as possible and switch for me please good. Inhale with right the exhale with the left. Inhale with the right exhale with the left.
One more time when you stretch that back leg see if you can bring it parallel to the floor there you go last time parallel to the floor, both legs up to the ceiling and let's roll down let's take a break for a second and bring the legs down to the floor. Again now we're gonna go into bicycles scoop the abdominals bringing the legs over the head take the hands underneath the buttocks and this you gonna try to touch the floor behind you and switch good whoa, keep your core engaged and touch the floor lengthen that top leg stretch to open the front of the hips as you can see, my left one is a little bit tighter so the same breathing pattern I want you to inhale exhale. Now both legs up to the ceiling transition bend that right knee and bring it down to the floor and let's gently bring the other leg and we are ready for the bridge. Whoa, awesome here we go. You're gonna straighten that right leg point the foot up, flex it down three times one two three and bend that knee and bring it back to the other side.
Here we go and flex one point, flex two, three and let's do this one more time 'cause it feels so good in opening up the hips. So really try to think of opening up the hips without splitting the ribs so much keep the abdominals engaged, back of the neck nice and long and articulating to the spine one vertebrae at a time stretch everything opposite direction, breathe deeply really take the deepest breath possible and with the exhale flexing the feet stretch the body forward and we're gonna give ourself a little bit of TLC right here. Rolling up and open the arms out to the sides and when you're ready for the twist. Look to the right and exhale one, two, three, into the other side. Notice how the breathe changes in some of these very similar exercises.
Sometimes you inhale to twist or sometimes you exhale. Notice a difference in how it affects your body. One more time and release scoop the abdominals, flex the feet palms inward and the moments of truth for you guys here we go cat knife so inhale on the way up and exhale on the articulation. So let's bring those legs perpendicular to the floor, pick those hips off the floor and inhale up to the ceiling and exhale, scoop the abdominals navel deep, deep, deep deep find that rotation of the glutes and the connection of the inner thighs. And again, here we go hips up and shoot and then scoop the abdominals navel deep toes at eye level If you can and bring it down one more time.
Here we go hips off the floor five inches shoot the legs up and toes at eye level bring it down and release excellent side leg just a Pilates style. That was a good, good execution everybody and actually they gave me a little bit of time to breath. So here we go let's bring us legs to the front corner of your mat you wanna turnout into Pilates stance feel this stability with your bottomth toe. Now from this position, pick your leg up and you're gonna take that leg back for me place about a foot. I know this is a little crazy what I'm about to do.
Some of my classical colleagues might not agree but I want you to round your upper body as you kick to pause it to the front and then bring the leg back one neutral spine again round the upper body forward and neutral spine but make it happen from your powerhouse and good. One more time here we go two pauses one two and take it back. Now let's reverse that bring that leg forward about a foot in front of the bottom leg from this position, you are gonna kick back and you're gonna extend the body one two and then bring it back to center one again and kick extend that spine as you kick that leg back to pauses back one more time and legs together. Excellent swing the legs to the other side and we're getting ready to go with the right here we go. Bring the legs to the front part of the mat curl up toe in our position Pilate stance now from this position take that top leg back and swing to the front and round the upper body follow one two and back again use your exhale.
How much air can you press out into that contraction of your core? One more time here we go push the air out and bring that leg forward. Now we're gonna kick back and the emphasis is in the inhale. How much breathe can you bring into that chest? As you extend the body back it's swan dive all over again you have that space in the front of the body use it.
Last time here we go two pauses to the back one two and release. You guys killing it awesome. Let's swing the legs to the other side. Excellent very nice good. And we are ready for (claps) teaser.
I personally like teaser in a sitting up position 'cause that way you can really connect with your lower abs. So find the wrap of the classical work yeah it's not a squeeze you never want to kill the movement that's what I always say you wanna extend that movement you want everything to go from the center out so I want you to wrap through the glutes, reach through those inner thighs and lengthen out of the Celeste. Oh, that was a somewhat poetic here we go lengthen those legs off the floor for me please reach the arms forward good. See if you can touch your toes navel deeper into the spine and we're just gonna go halfway down and rotate Pilates stance and scoop the abdominals and up, up, up, up, up, up one good. Again let's go back again please see if you can bring that lower back chest and lower back.
Find that lateral rotation find the obliques upper, middle, lower and reach, reach, reach, reach reach. We can't cheat as you guys come on here we go. Not even I, I always use the excuse why have a bigger upper body than my legs so that's why no cheating today here we go let's do that again one more time. Scoop the abdominals find that lower back spread it on the floor and then serratus upper, middle, lower fibers of the obliques and take the arms back behind you and you already for hip circles. Exhale and inhale come up one.
Good again exhale inhale up with your powerhouse. Take advantage of the inhale good. Exhale and inhale. One more time last time inhale and release excellent. Onto your stomach now we are ready for swimming.
Let's dive into the pool reaching the arms nice and long please. Nice long arches, slight rotation of the hips, lengthen the arms in front of you find that two-way stretch and we swim. Two three four five six seven eight nine and 10. Good sit back on your heels please and stretch it back. Do me a favor let's give a little bit of a break on the those pointed feet and just curl them under because we're definitely gonna use them in a second.
So press back, sit back as much as possible feel that two-way stretch and get ready for leg pull down. So here we go leg pull front sorry here we go. Joseph Pilates style remember that lateral rotation that we had in the last three sessions I want you to apply it here Scapula's protract not retract and pick the right leg up and feel the obliques bracing the hips. Good and again switch inhale on the way up and exhale on the way down. One more time finish it to the left and release.
Right leg underneath the left leg right hand next to the left hand flip over for me please rotate the shoulders out see where my hands are pointing. Point your fingers outward lift the pelvis up off the floor you're gonna inhale kick the right leg up and bring it down good and switch good again. One more set finish it to the left and release. Let's take that right leg underneath you and we're ready for side leg kneeling take the up top arm see where my finger is I want you to create that nice beautiful elongation of the neck. Lift that leg up, lengthen the mid back so that there's somewhere for the rib cage to go into you gonna kick to the front two pauses is one two and go to the back one two again.
One more time. (exhales) abdominals in and bring that leg to your center line and up onto your knees. Open the arms up to the sides with your powerhouse lift up and over and let's go to the other side good top hand behind the neck we gonna kick to the front one two and back one two. Again forward one two and back one two and forward one two. Good last time I like to make a fist now especially 'cause we're going to do a lot of animal flow later.
I wanna save my wrist a little bit and onto your knees, open the arms out to the sides and let's fall to the right hip ready for side bends. We're gonna do a Joseph Pilates classical style so watch once and then repeat after me. From this position one foot in front of the other if that's just too challenging for you right now you can play as one foot in front but note that this is the optimum. Here we go from this position reach the arm over the head and inhale for me please. Now you're gonna bring in that arm to your outer thigh and look over the shoulder bring that bottom arm down to the floor bottom leg down to the floor and inhale come up, lift up and again look over that shoulder bottom leg down to the floor and inhale to come up.
(inhales) One more time look over the shoulder bringing that bottom leg on the floor, bend the knees and we'll go to the other side very nice, Excellent, good here we go. Inhale to reach and lift up in over now bringing that arm to the outer thigh over the shoulder drop it down and inhale come up (inhales) and again over the shoulder bring that bottom leg down to the mat, scoop the abdominals. You should feel a nice stretch on the bottom side of your body that left oblique should feel a nice stretch here, bend the knees and you are ready for boomerang whoa, (claps) We're killing it today here we go. What's very important for me on the boomerang is right away just like the teaser. I want you to initiate by lifting those legs out before.
See that here we go. Scoop the abdominous and lift those legs over the head quick open and close, reach and since it's a boomerang you have to keep it going and one again over quick change, arms forward take the arms behind you and this is two. If we're gonna do six repetitions three and make flow two more, three more set and over and up. Last two you lift with your abdominals open and reach last time making sure that you don't grip in those hips find` the inner thighs and reach the arms forward and stretch. Rolling up, sitting up nice and tall with the inhale hold those legs in grab outside of your ankles through the legs.
Try to see if you can bring those legs as close to the body as possible. Now I really wanna see you lift those hips up without going up onto the units you gonna clap three times here one two three lift the hips up one two three and continue stay as rounded as possible almost think of the forehead touching your heels. Again two more please last time. Center and release I guess noticing something that is very interesting is that there's a sequence of exercises and then there's a moment where the exercise gives you space to recuperate with your breath and everything. So here we go, navel deep into this spine I want you to wear the inhale pick those knees as close to the body as possible.
See that tightness right there that's what I want you to feel. I want you to have that control from this position you're going to roll back with the inhale switch the legs lift up and over and round the upper body forward. Again let's go back quick, quick and lift up and over. Again quick, quick, lift up, up, up make yourself into the tightest ball possible. I believe we have two more after this.
Scoop the abs in this will be the last one here we go. This time you're not gonna go onto your head scoop the abdominals here. Now a cheeky transition here we go you're gonna scoop the abdominals gonna place your hands in front of you, press yourself up and stretch those legs back and now we're ready for rocking. Grab onto your ankles for me please. Good.
Chin forward let's give us a little preparation you know pull the heels to the buttocks. One two three and press those feet back to me please as high as possible and then bring it back down. Six rocking so here we go. Pull one two three and inhale come up and we go one two three four five six and release. Let's extend those legs back and sit back again into that child pose good.
Let's get cheeky again from this position scoop the abdominals. You gonna literally put all the weight onto your arms, jump and bring the legs through crossing them over and we are ready for Pilates control. Here we go scoop the abdominals, bringing the legs over the head, place that right foot on the floor you extend the other leg up. Not switch and switch just three times please Inhale and exhale last time and release. Roll up and let's stand up and we are ready for it we're not gonna do pushups it's redundant.
We're going to go right into animal flow or primal flow. So let's start with a couple of squats just to warm up the legs though we are already warm up we shouldn't warmed up but let's get that movement back into our system again so here we go we go down one two three four five and jump up one again. Reaching the arms forward, long torso sit back and quick two again keep your abdominals engaged two three and abs engaged because what happens what should this movement turn into it should turn into a jump see that. Here we go let's go down again one two three four five and jump. Let's do that again one two three four five and jump.
Good excellent. Now let's reverse that so think that you're doing knees stretches here we go from this position quickly go down and then take your time to go up one two three four five. Again quick one two three four five. Again, quick one two three four five. That's gonna help you on the landing and one two three four five.
Last time quick one two three four five. Now let's move into a static piece so we're gonna follow the same dynamic on the way down. We're gonna go down one two three four five. You're gonna to place your hands on the floor with your knees off scoop the abdominals yeah. Wrap the scapula around, lengthen the back of the neck and just from your pat push forward and stand up and this is one so here we go and we go down one two three four five.
I want you to think of an animal. How would an animal move in these positions? Yeah, it's very control and deliberate scoop your abdominals and just with your powerhouse, lift yourself up. Let's do that again here we go. We go down one two three four five hands on the floor.
Now this time we're gonna flip it so you gonna take that right leg underneath yourself and take it to the opposite side. Pick up your left arm and now you go in to crab. So rotate their shoulders outward notice where my fingers are pointing lift the pelvis up. Now let's return the same way scoop the abdominals feel that right oblique lifting you up. let's switch it to the other side scoop the abs in open the chest notice where my fingers are pointing yeah navel the deep.
Now let's go underneath yourself, hold this position for a second regroup yourself like a cat, push yourself up and up we go. Awesome let's do it what again here we go. We go down one two three four five hands on the floor now needle it through, make it move make it flow. Lift the hips up and return navel deep good to the other side. We're gonna have to do this one more time lift the chest up not now, but just the whole preparation.
Go into static beasts now with your arms pushed back and we're gonna do that crab transition again so here we go. Go down to the floor one two three four five and hold two three four five ankle underneath open that chest notice how it gives you permission to breathe it opens the chest good to the other side and lift open good navel deep into the spine go underneath yourself. Press yourself back onto your heels and standing up. Now let's go on to long stretch what I call long stretch it's just basically the a plank so here we go. We go down one two three four five hands on the floor and hold two three four five the length in the body, long torso long back.
Now I want you to go into down stretch position without letting the knees go down so lift up like downward dog fold yourself into what I called elephant lift the abdominals in close the rib cage. Now from this position go into loaded beast but instead of jumping forward I want you to walk your hands back so you have nice stability with the shoulder push-off and stand up. Excellent let's do it again here we go. We go down one two three four five hands on the floor knees of hold two three four five. Walk your hands forward into a long position make sure your shoulders are rotating outward if you need to bring the knees down to the floor to go into that push up position do so.
Fold yourself in half bend the knees for me please walk your hands back again into that static beast push off with your hands and like an animal come up. Excellent. Now we're gonna do kick through so here we go. Same set up every time we move it's the same setup. So here we go we go down one two three four five hands on the four and hold two three four five.
This is the one where the athlete takes over so here we go lengthen the body nice and long. Bring that right leg to the right hand scoop the abdominals and kick that left leg through. Scoop the abs scoop it in in in now navel deep into the spine and let's return that foot back to the other side please needle that right leg through scoop the abs push away from that supporting arm and let's go into a push up again. Get onto the floor and lift the chest up fold yourself in half, drop the heels down bend the knees for me please walk your hands back and push off and come up. Are you guys ready for more? Let's do it.
We're gonna go into a scorpion reach and then a scorpion change. So here we go, navel deep into the spine if you wanna watch the first time do you so but I think we're gonna do it three repetitions. So here we go three sets. We go down to the floor one two, three, four, five hands on the floor and hold two, three, four, five arms forward into a plank, right leg forwards of the abdominals. Now you're gonna needle that left leg through scoop the abdominal so you're gonna take that right knee like a scorpion you gonna shoot it around and reach the opposite arm.
Now take that leg up like a scorpion tail take it behind your back to where you started and we go back into that plank position to the other side. Here we go step forward with that left foot crossing through Navel deep bringing that leg through, reach it to the right arm. Lift that leg up, cross it behind you. Step back into that plank let's go into a pushup lift your chest up around the upper body forward into elephant. bend the knees walk your hands back, navel deep and standing up.
Whoa, lets do it here we go. here we go we go down to the floor one two three four five hold that position for five count walk forward good. Walk that right foot next to the left I'm sorry right foot right hand scoop the abdominals and needle it through good. Now you're gonna bring that right leg cross it over to the opposite arm use your abs pick that leg up like a scorpion tail take behind you and switch to the other side. Needle it through scoop the abs in.
Now from this position cross it over, Lift that leg up back into pushup, lift the chest up, fold yourself into an elephant position good. Bend the knee walk your hands back push off onto your heels and standing up. Did we get it? Should we do it again? Let's do it.
I got one more that's all I can give you let's do it. Here we go and we go down one two three four five hands on the floor hold two three four five. Don't forget that lateral rotation of the shoulders in the scapula forward. Step forward that right foot, needle that left leg. Now take that right and cross it over lift that leg up scorpion and return to the other side.
Here we go over lift up, cross it, lift that leg up behind you step back. Now go into that elephant position and now we're gonna do a wave upload so you're gonna go up on your toes, scoop the abdominals and stretch the body into an extension. Just to open up the chest now fold yourself in half and bend the knees, go into that loaded beast walk your hands back and this time you're gonna just straighten the legs and go into an elephant position. Breathe deeply hence flat on the floor and walk your feet forward walk your hands forward again. (inhales) Settle your breath down, walk your feet forward again.
Now this time we're gonna alternate arms with alternating legs to walk like an elephant. (breathes) And we come back to the center of the mat scoop the abdominals after the knees go into a Pilates stance and roll up one vertebrae at a time and with the big inhale, lift the arms up to the ceiling and over the arms out to the side one you guys? That was awesome you killed it here we go. Lift the hands up and allow the scapula to move around they need a little bit of mobility since we did all that frontal work again inhale (inhales) and exhale open up too good. So you guys reached the threshold of an athlete where there's the last 10 minutes you're like, I can't do it I can't do it but you can.
It's overload in order to make a change on your body you wanna make sure that you're overloading the body in one way or another. Okay, let's do this one more time. Take a deep breath inhale (inhales) and bring the arms down. Let's go into the disc thrower here we go. Open the arms out to the sides and just keep your fingers together and reach the arms long but let them reach from your scapula yeah not your arms whether you have a hyperextension of the elbows it's just the scapula like wings you wanna open those wings as much as possible and from this position you're high on your toes and bring the heels down one again high on your toes two one more time up up and bring it down.
Now from this position you're gonna twist the body to the right first start with the head, shoulders, thoracic you're still on your toes swinging the body all the way around we're doing the discus thrower. You're gonna reach to ankle and toes drop the head down for me please. From this position you're gonna try to reach the body away from the center and then you're gonna go high on your toes and open the arms out to the sides. Excellent let's see that again I need a little bit more of a steady surface so here we go lift the arms up to the ceiling, lift up, up, up, up, up, up, good spread the metatarsal on the floor from the head, the shoulders, the rib cage scoop the abdominals, hips, knees and keep spiraling the body and reach those arms, heel and toes. Now from this position reach the body away from the center and start going up onto your toes.
Lift up, up, up, and open the arms out to the sides. Should we do it again? Here we go and lengthen those arms out to the sides and lift up up, up, up good from this position, twist the body to the right yes and bring it out. Wring at the spine, press the air out you can empty the lines completely in this position. Now you're ready inhale and stretch the body long lift inhale high on your toes and bring it down with control. One more time here we go and inhale (inhales) and twist the body as you exhale (exhales) reach, reach empty the lungs completely and stretch the body out of your center lift up, up, up, up, up, up and open the arms out to the sides and release.
Excellent good. Let's do a couple of jumps just to release all the tension out. Yeah I don't think we're gonna jump today but who knows maybe I will feel like it in a while so just swing the arms forward and back for a second please yeah just let him relax. Yeah just let whatever tension we acquired just let it go. I know it was exciting and hard but now we just let go of those things Here we go now from this position I want you to exhale around the upper body forward and inhale bring the arms up and again (inhales) again (breaths) guess what? I feel like a jump here we go one again two three four one more time.
(inhales) five excellent open the arms out to the sides for me please good heels together toes apart and I like to end with Joseph Pilates classical breathing. So from this position, I want you to inhale lift the arms up to the ceiling for me, please and pull the elbows behind you like you're doing a pull up and exhale exhale inhale lift your arms up to the ceiling and open the arms out to the sides one should we do it? Here we go a little bit quicker (inhales) inhale and exhale bring it down one yes let's get rid of all the stale air here we go. Inhale (inhales) inhale (inhales) and exhale down two good. One more time (inhales) inhale and bring the arms down. Open the legs two inches wider than the shoulders good.
You know do the same movement on the way up but this time press the air out with your arms and your abdominal muscles into the legs completely and on the inhale (inhales) you bring the arms down and release good. Again, two more (inhales) this time it's completely permissible to breathe out of the mouth because we're trying to get rid of all the toxins. Yes we got a lot of toxins just by working out We've got to get rid of them here we go and exhale (exhales) inhale (inhales) one more time 'cause it felt so good here we go again (inhales) and exhale bring the legs together back to Pilates stance. Now we're gonna move with the arms so just watch it once or you can do it with me very slowly you gonna lift the arms up to the ceiling and place one hand on top of the other you're gonna exhale bring the arms down to the forehead lift them up with the inhale, exhale down, inhale. So every time you lift the arms up, you're gonna inhale to great more space for the lungs and bring it down.
Now we're gonna do it a little bit quicker here we go. We're gonna do three sets and inhale, exhale, inhale, exhale, inhale and bring it back down here we go (exhales) again (inhales) and open one more time it feels so good here we go (inhales) and open the arms out to the sides and release see you guys. Thank you so much you guys were awesome you killed it now let's check it out tomorrow see what we can do you did great. Thank you so much and keep moving. I'll see you on the mat tomorrow.