Class #4726

Day 10: I am Powerful

35 min - Class
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Welcome to Day 10 - I am Powerful! You've made it to the last class of Kira Lamb's I am Resilient Pilates Mat Challenge! You will take everything Kira has taught, built up, and you will now flow through the 34 Traditional Pilates exercises.

I am strong, energetic, and highly mobile. I am persistent and tenacious. I seize opportunities for growth on the Mat and in life.

Your journaling prompt is: I feel most powerful when...
What You'll Need: Mat

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Welcome to day 10 of the challenge. Today's theme is, I am powerful. I hope you already feel your power just based on the nine previous workouts we've already done. We're gonna start off today's workout with some calisthenics. So let's review what your legs are doing first.

So with your feet parallel and together. Most important thing, keep that lifted, scooping your powerhouse. Always feel like your head is pressing through the ceiling. Keep pressing your head up, bend your knees just a little bit, and then allow your heels to hover off the mat. Evenly distribute your weight across the ball of your big toe and small toe.

You're gonna do 10 bounces in this position. So this get a feel for what this like. Keep scooping your powerhouse and keep even weight across the ball of your big toe and small toe. After this, you'll go into jumping jacks. When you jump your legs out to the side, they're only as wide as your Pilates box, okay.

So we'll do a series of jumping jacks. From there, you'll go into split jacks. So one leg is front, one leg is back. Same thing, even weight across the ball of your big toe and small toe. You lift your powerhouse and switch, all right.

So let's set up the upper body. Scoop your powerhouse, reach your arms forward, pull your elbows back and your chest goes forward. I'll show you from the side. My elbows are reaching down and back, chest forward in up and I lift my powerhouse. From here, keep growing taller, bend your knees just a little bit, lift your heels up.

Find that even weight distribution across the ball of your big toe and small toe. And let's go. 10, ready? 10, nine, eight, seven, six, five, four, three, two, jack. Open, two, three, four, five, six, seven, eight, nine, split.

Right leg, two, three, four, five, six, seven, eight, nine, switch. One, two, three, four, five, six, seven, eight, alternate. One, two, three, four, five, six, seven, eight, nine, together. 10, nine, eight, seven, six, five, four, three, two, jack. One, two, three, four, five, six, seven, eight, nine, 10.

Split, two, three, four, five, six, seven, eight, nine, switch. 10, nine, eight, seven, six, five, four, three, two, alternate. 10, nine, eight, seven, six, five, four, three, two, together. Two, three, four, five. Lift your powerhouse.

Jacks two, three, four, five, six, seven, eight, nine, split. One, two, three, four, five, six, seven, eight, nine, switch. One, two, three, four, five, six, seven, eight, nine, alternate. 10, nine, eight, seven, six, five, four, three, two, one, together. All right, let's keep going.

Feet are parallel and underneath your hips. Reach your arms forward. Stack your forearms, press them into one another. Lift your collarbone up ground your feet. Lift your powerhouse.

Right knee goes up. One, two, three, four, five, six, seven, eight, nine, 10. Pause. Feet going to Pilate stands. Lift your powerhouse.

Keep pressing your head through the ceiling and go. 10, nine, eight, seven, six, five, four, three, two and one. Pause. Reach your arms forward. Lift them up towards the ceiling.

Stack your hands one on top of the other behind your head. Look down at your feet to make sure they're only a fist distance apart. Mine opened up a little bit wide. Press the back of your neck towards the wall behind you. Slide your shoulder blades down as your head goes up.

From here, lift your heels up, keeping them connected. Hug your midline. Press your head up and try to bend your knees and then bend a little bit deeper, bend a little bit deeper. Lift your navel up into your hands to come up to standing. Again, pull your navel up towards your hands.

Go a little bit deeper, go a little bit deeper. And then lift your powerhouse to come up to standing. You have one more. Bend your knees, even weight on the ball of your big toe in small toe. Deeper.

Maybe this time you go even deeper. And then lift your powerhouse. Stand, lower all the way down. Arms go up. Be some wide to the side and lower.

We'll go to the base of the mat to set up for the hundred. Heels together. Toes apart. Reach your arms forward. Stack your arms.

Traditional descend. Bend your knees. Elbow and chin forward. Lower all the way down with control. Lie all the way down on your back.

Reach back. Take a breath to connect to your powerhouse. Arms go up towards the ceiling. Scoop your powerhouse and find your hundred position and go. One, two, three, four, five, and exhale.

Two, three, four, five. Two, two, three, four, five and exhale. Two, three, four, five. Three, two, three, four, five and exhale. Two, three, four, five.

Four, two, three, four, five and exhale. Two, three, four, five. Five, two, three, four, five and exhale. Two, three, four, five. Six, two, three, four, five, exhale, Two, three, four, five.

Seven, two, three, four, five. Big pumps. Eight, two, three, four, five. Deepen your scoop. Two more sets.

Two, three, four, five and exhale. Two, three, four, five. Final one. I'm gonna rock up to seated and I'm gonna grab my strap. If you don't have one, set up for the roll up.

Flex your feet. Pull your powerhouse back and reach. Arms go up. Inhale, roll up. Exhale, round forward.

Inhale, roll down. Exhale, through your spine. Arms up, inhale. Roll up round forward. Inhale, pull the soles of your feet back as you roll down.

Three more. Up, dive your head forward, exhale. Inhale, roll back. Exhale, roll down. Last two.

Inhale to roll to the backs of your hips. Exhale to roll through your spine. Final one. (Kira breathing deeply) Inhale. Exhale, lower all the way down.

Arms go up. Pin them into the mat then roll over. Press your arms into the mat like chest expansion. Press your waist down. Legs up.

Roll up. Press your arms down. Hips up. Open your legs. Roll your chest away from your chin all the way down.

And again. Press your hips up. Arms down. Open. Pull your navel to the bottom of the mat.

Reach your legs back. One more. Press your arms down. Hips go up. Open.

Pull your chest bone away from your chin. Roll down and you reverse. Press your arms down. Hips up. Press your legs together.

Seal the backs of your upper inner thighs. Roll down. Again. Roll up and over. And then press your legs together.

Roll down. Final one. Find your chest expansion in this. Press down with your upper arm bones. Roll all the way down.

Lower your legs to the mat. Anchoring your waist into the floor. Single leg circle. Right leg goes up, left foot flexes. Rotate your hips.

Pull your waist back and meet your left heel forward. Cross. Pull your navel back. Left heel forward. Cross, exhale.

Find your chest expansion here. Two more. Exhale around and lift. Final one. Pull your powerhouse in.

Reverse. Open, rotate from your hips. Open, rotate your hips. Three more. Keep pressing your arms and your left leg down.

Final one. Reach your leg forward and down with the flex foot. Press your thigh down. Left leg goes up. Rotate your hips.

Pull your waist back. Reach your right leg forward. As much as you reach your right leg forward. Slide your spine off the back edge of your mat. One more.

Reverse. Open, pull your lower abdominals in. Open, pull your lower abdominals in. Last three. After this one, flex your foot, lower your leg all the way down.

Heels together, toes apart. You're gonna roll up to rolling like a ball. Dive your head forward. Float up. Grab your ankles.

Right hand on your left ankle, left hand on your knee. Hug your elbows into your thighs. Pull your thighs into your torso and round forward. From your tailbone, roll up and suspend your hips. Dive your head over your knees.

In a roll up, suspend your hips. Exhale. Inhale. Exhale up. Switch your grip.

Inhale. Exhale to come up. Last two. Final one. From here, place your feet flat.

Fly all the way down on your back. Single leg stretch. Bend your right knee in. Pull your knee back. Scoop and lift up.

You pull one, one. Two, two. Three, three. Four, keep pulling your lower abs in. Five and six and seven.

Can you make that leg reach more? Two more sets. Going right into double leg stretch. Hug your knees in. Can you curl up higher?

Inhale, reach your legs forward through the wall. Circle, exhale. Inhale, reach your legs through the wall. Circle, exhale. Keep your shoulder blades up off the mat.

Inhale and reach. Circle, exhale. Inhale, pull your waist back. Circle, exhale. Three more.

Reach. Circle, exhale. Reach and pull your waist back. Final one. Hug your knees in.

Rock up for the spine. Stretch. Separate your legs. Lift your spine. Inhale, lower your chin.

Exhale, round forward. Try to round and stretch your back as much as you can. Inhale, roll all the way up and exhale. Inhale, grow taller, lower your chin. Exhale all the air out.

Slide your lower back up the wall behind you. Inhale, roll all the way up and exhale. Three more. Inhale. Think of this as your recovery.

Empty your lungs. Connect to your breath. Last two. Inhale, press your head through the ceiling. And then empty your lungs.

How much further can you reach forward and pull your waist back? And then inhale, roll all the way up. Exhale. Last one. Next is open leg rocker.

Lift your spine. Turn your legs out. Hug your midline. Pull your waist back. Tailbone forward.

From your powerhouse, float your legs up, catch your ankles. Roll back, roll back. Exhale, up. Massage your spine. Lift your tailbone.

Again. Inhale, lift your tailbone. Try to keep your hands in the same spot the whole time. Last two. Final one, you'll balance in the teaser.

So come all the way up. Press your legs together. Press the backs of your upper inner thighs together. Reach your arms up. Pull your waist behind your shoulders.

Roll down, press your arms into the mat, legs up and you're ready for the corkscrew. Find your chest expansion. Lift your tailbone up and over. Rotate your hips to the right. Roll down the right side of your spine.

Circle to the left. Roll up the left side of your spine. Rotate your hip center. Rotate your hips to the left. Pull your waist forward.

Roll down the left side of your body. Keep the top of your Pilates box stable and open. That's your shoulder girdle. Going to the left. Rotate.

Roll down on the left side of your spine. Final one. Keep your heels glued together. Press them together as you roll down. Final one to the left.

After this, you'll rock up to seated for the sock. So roll your chest bone away from your chin. Come up to seated. Separate your legs. Arms go out to the side.

Lift your spine. Twists, look at your back hand. Round forward and rotate for three. Rotate more for two and one. Roll up and return center.

Lift to twist round forward. Pull your left ribs back and press your left arm behind you. Roll all the way up and center. Keep pulling the soles of your feet back. Pull your lower abdominals back.

Roll up and center. Lift the bones in your lower back. Keep lifting your lower abdominals as you rotate three times. One more each direction. Lift, try to rotate your box forward.

Round forward. Open up your box with oppositional arms. Roll all the way up and center. Lift to twist. Round forward.

Feel the opposition between your arms. And then roll all the way up and center. Hands down, legs together. Swan dive. So flip onto your stomach.

Place your hands right above your shoulders or your thumbs above your shoulders. Elbow points down. Find maximum length in your spine. Tailbone is reaching past my heels. I pull my navel to the front edge of the mat.

Inhale, pull your chest forward and up. As I do that, I'm thinking about my legs touching the wall behind me. In one motion, press your thighs and your arm up. Now, keep reaching your legs back. Lift your chest up.

Press your thighs up. Lift your chest up. I lift with my chest and my chin. I lift with my chest and my chin. Two more.

Lift. Final one. Lift. Lower all the way down. Single leg kick.

Connect your fist to the top of your head. Pull your chest forward and up, so you don't wanna think on your abs. Lift them up. Press your hips down. Thighs up.

Single kicks. Kick, kick, kick, kick. Keep pulling your powerhouse up. Pull your upper arm bones down and back. Chest bone forward and up.

One more set. Reach your legs back and then right ear goes on the mat. The double kick. Clasp your hands, kick three times. Press your hips down.

Thighs and chest go up. Reach past your hips. Left ear. Kick, two, one. Press your thighs up.

Reach your tailbone back. Switch hands. Kick, two, one. Reach your tailbone back. Reach your legs through the wall behind you.

Final one. Reach your tailbone back. Stretch. Lower all the way down. Sit back on your heels.

Circle your arms around. Grab your heels and breathe. Pull one your heels. Lift your waist up. Take a couple of breaths.

Breathing into your lower back. And then roll up. We're ready for the neck pull. Turn around. If you have a strap, slide your feet underneath the strap.

Legs are hip-distance apart. Pull the soles of your feet back. Interlace your fingers behind your head. Pull your neck up. Roll all the way down and we'll start from here.

Keep pulling the sole of your feet back. Pull your powerhouse back. Inhale, roll up. Exhale, round forward. Roll all the way up.

Pull your waist behind your shoulders. Tailbone to the front edge of the mat. Inhale, roll up. Elbow stay wide. Round forward.

Roll up. Pull your waist to the back and to the mat. Tailbone press your heel. Two more. Roll up, exhale, round forward.

Press your thighs down to lift. Press your thighs down and roll back. One more. Lift your spine. Press your head through the ceiling as you roll down.

Once you're down, the shoulder bridge. Arms go by your side. Bend your knees. Place your feet flat. Press your arms and your feet into the mat.

That includes your fingers and your toes. Then start with your pelvic tilt and roll up. Keep pulling your navel back and your tailbone up. Press your left foot down. Right leg goes up.

Lift your hips higher and lower and lift. Lower and lift. Press your hips up. Let's do two more, ready? Lower and lift.

Final one. Right hip goes up. Bend your knee. Place your foot flat. Deepen that scooping your powerhouse.

Press your arms and your right foot down. Left leg goes up. Lift your hips higher, lower and lift. Lower and lift. Press your hips up and lift.

Press both arms evenly into the mat. One more. Bend your knee. Place your foot flat. Roll down one bone at a time.

Straighten your legs. Arms go up and back. Transitional roll-up. Arms go up. Pull your hip point back.

Roll up and round forward. The spine twist. Press your thighs down. Roll up and flex your feet. Anchor your heels.

Pull your hip points into your navel. Open your arms. Twist to the right. Three, look at your backhand. Two and one and center.

Lift your lower abdominals and twist. Two one and center. Lift and keep reaching your heels forward. Spine up. Heels go forward.

Spine goes up. One more set. Your arms are wide. Feel the muscles between your shoulder blades. Keep your arms open.

Last one. Reach your arms forward. Roll down for the jackknife. Once you're down, anchor your arms into the floor. Scoop your powerhouse to lift your legs up.

Roll up. Press your arms down. Jackknife. And then roll down one bone at a time. Reach your legs forward.

Press the backs of your upper inner thighs together. Arms down., tailbone up. And then roll to your waist. Lower all the way down. Again.

Roll to the base of your ribs. Jackknife up. Base of your ribs touches the mat. Roll all the way down. Two more.

Roll to the base of your ribs. Tailbone up, arms down. Roll to the base of your ribs. Roll all the way down. One more.

Tailbone up, arms down. Roll to the base of your ribs. Roll all the way down. Reach your legs forward and down. Side kick series.

Line yourself up with the back edge of your mat. We'll start on the right side. Interlace your fingers behind your head like you did for the neck pull. Squeeze the bones behind your ears. Pull your head that way as your tailbone meets in opposition.

Lift your legs up, angle them forward. Anchor your bottom leg. Top leg is up. Double kick to the front. Lift your powerhouse.

And then open your chest and lift your top elbow. And two, press it back. And three, press it behind you. And four, top elbow lift up. And five and back.

And six. Keep meeting your top hip towards the bottom edge of your mat. Two more. Seven. Press your top hip forward as your leg goes back.

Final one. Hold. Can you keep lengthening your neck and pull your navel up towards your hands? Stack your legs up and down. Lift and lower.

Lift and lower. Reach your hip away from your ear. Lift to lower final one. Five small circles. One and two and three and four and five, reverse.

It goes back around. Two, and three, and four, and five. Pause. Lift your leg up. Bend your knee and grab the back of your ankle.

Press your foot down, knee up, tailbone back. Lift your bottom leg up and then lower. When you lift, you lifted from your powerhouse. And then lower. Pull your navel up into this hand behind your head.

And then lower. Two more. Scoop to lift and then lower. Final one. Scoop to lift and then lower.

Stack your legs one on top of the other. Place your hand right in front of your waist. Make your leg six inches longer. And then lift both legs up and then lower. Feel the backs of your upper inner thighs.

Lift and then lower. Lift and hold. Press your left leg behind you, right leg forward. Make your legs longer. Pull your navel up into your hand and then scoop and switch.

Now you flow. Six, five, four. Hips are stable. Three, two, and one. Bring your legs all the way together.

Stack your legs. Transitional heel beats. Make your lower back long. Forehead on your hands. 10 beats and go.

Let's go onto the left side. I'm gonna turn to face you. Line your whole body up with the back edge of the mat. Find your neck pull. So you interlace your fingers behind your head.

Pull your neck. Scoop your powerhouse. Lift your legs up, lower them down. Lift your top leg to hip height. Kick twice to the front, lifting your lower abdominals.

Press your thigh behind you in your top elbow up. Again. Kick, two. Press your thigh behind you, elbow up and swing. Press it back.

Five. Press it back. Four. Press it back. Three.

Lift your navel. Two. Press it behind you. Final one. Press it back and hold it back.

Can you pull your navel up to your hands? Lengthen your neck. Stack your legs for up and down. Make your top leg longer than your bottom leg before you lift it. Lift and lower.

Lengthen to lift and lower. Three more. Lift and lower. Keep meeting the top elbow up. Lift and lower.

Five small circles. Keep meeting your top leg pass your bottom leg. And then reverse, back around. Two, three, four, five. Pause.

Lengthen your leg, lift it up and plant it in front of you. Hold onto your foot or your ankle. Ground your foot. Press your knee up. Tailbone back.

From your abdominal, lift your leg up and then lower. As you lift your left leg, press your right foot down, and then lower. Three more. Lengthen to lift and then lower. Lengthen to lift and lower.

Final one. Lift, lower. Stack your legs. Place your hand right in front of you. Lean into this hand and make sure your hips are stacked and pull your navel up into your hand behind your head.

Sealing your legs, lift them up and then lower. Two more. Seal your legs and lift and then lower. Lift and hold. Press your right leg behind you.

Use your glutes and your hamstrings. Make your legs longer. And then scoop, reach your legs past the bottom edge of the mat to switch. And now you flow. Six, five, four, three, two, one.

And then bring your legs all the way together. Lower them down. The teaser. Come up to a seated position. Extend your legs.

Hands go next to you. Grow taller. Keep lifting your lower abdominals and pressing your head up through the ceiling. Curl your tailbone under. Float your legs up while pressing the backs of your upper inner thighs together.

Reach your arms forward and up. Roll up into your teaser, one. Pull your weights behind your shoulders to roll back. Again. Press the backs of your upper inner thighs together.

Try to reach up and then roll down. Pull your lower abs back. One more. Roll up and hold. Can you reach a little further and pull your lower abs back deeper?

Lower and lift your legs. Teaser two. Lower, lift. As you lower, lift your lower abdominals and lift your legs. One more.

Lower and lift. Now, lift your waist up. Lift your arms up. Roll down one bone at a time. Teaser three.

Arms go up. Curl your head and shoulder blades up. Pull your waist back. Float up into your teaser. Lift your arms.

Pull your waist back. Reach your legs forward, lower all the way down. Two more. Arms go up. Curl your head and shoulder blades up.

Press your waist down in order to help you roll up. Pull your lower abs in. Arms up. Reach back with your waist. One more.

Arms go up. Curl your head and shoulder blades up. Scoop your waist back. Float your legs up. Reach your arms up.

Keep lifting your waist and then lower your elbows down into the mat. Bend your knees into your chest. Press your forearms down. Pull your lower abdominals into the mat. Legs up for hip twist.

Rotate your hips. Pull your lower abdominals in towards the mat. Press your elbows and your pinky fingers into the mat. Rotate. I'm pulling my lower abdominals in deeper and center.

Pull your lower abdominals in deeper and center. One more set. Pull your abs in, arms down. Final one. Rotating from your hips.

From here, rock up to seated. Set up for swimming. Lie down on your stomach. Find maximum length from the crown of your head to your tailbone. Slowed up and go for a swim.

Inhale, two, three, four, five. Make it bigger. Two, three, four, five. Inhale, two, three, four, five. Exhale, two, three, four, five, Last one.

Exhale, two, three, four, five. Reach. Lower down. Sit back on your heels, reaching your arms forward. Just breathe for a beat.

Feel the stretch in the sides of your body. Start to plant your palms into the floor. Look forward to make sure your index fingers are parallel to one another. Shift your shoulders over your wrists. Pull your triceps towards the wall behind you.

Look down at the space between your hands. Push the floor away with your palms and the pads of all 10 fingers. Pull your powerhouse in. Tuck your toes under. Reach your legs back.

Point your left foot. Lift and lower. Push the floor away and lower. Lift. Flex your foot and return it.

Pull your arms back, head forward. Lift and lower. Lift and lower. Lift, flex your foot. Return your foot and lower your knees.

Sit back on your heels for a beat. We're going into leg pull back. Turn around. Extend your legs and place your hands behind you on the mat. Remember you can also have your fingertips pointing forward.

That doesn't feel so great on my shoulders, so I turned them out. It's your glutes that lift you up. Press your heels and your hands down. Lift your hips up. So my toes are reaching into the floor.

Pull your hip points up, chest up. Right leg lifts. Lift, lower down. Lift it up and lower it down. Pull your lower abdominals in.

Other side. Reach your tailbone to the bottom edge of the mat. Keep lifting your chest up. One more. And then take a seat.

Let's go into kneeling side kicks. Come up to a kneeling position. Knees go directly underneath your hips. Make sure your hips are over your knees. Arms go out to the side.

Extend your left leg. Lift your waist. Curve over. Hand goes on the mat, other hand goes behind your head. Press your neck back, elbow up.

Lift your leg up. Swing your leg to the front and back. To the front. That's two. Three more.

After the last one, plant your foot down by your side. Push the wall away with the heel of your hand and then windmill your arms up, lower your knee. Other leg goes out to the side. Hug your midline. Make sure your hip is over your knee.

Lift up, curve over. Top elbow lifts up towards the ceiling. Lift your leg up. Swing your leg to the front. Elbow goes up.

And two, and three. Keep lengthening your spine. Four. Final one, five. Place your foot down.

Get the stretch and then windmill your arms up towards the ceiling. Bring your knees together. The side bend. Take a seat on your right hip. Stack your legs one on top of the other.

You always have the option to put your top foot down on the mat. Instead I'm gonna place my hand down, press the outer edge of my right foot into the mat. Knees up. Hug your inner thighs together. Reach your left arm up towards the ceiling and then push the top of the wall away.

Reach your arm up lower to your right hip. Knee stay up. Again. Push the outer edge of your right foot down. Reach your left arm up.

Push the wall away. And then lift your arm up, lower all the way down to your right hip. Knees are still up. Press your inner thighs together. Press the outer edge of your right foot into the floor.

Now can you reach the heel of this hand away from the heel of your left foot. And then lift your arm up. Take a seat on your hip. Swing your legs around and we'll do the same thing on the other side. Remember, you can place your right foot on top or stack your feet.

Your hand goes here, your knees go up. Pull your inner thighs together. Push the floor away. Reach up towards the ceiling. Push the heel of your hand towards the top of the wall.

And then lift your arm up so you can lower with control. Two more. Push with the outer edge of your foot. Lift your hips up. Reach, push the wall away.

And then lift up towards the ceiling, lower all the way down. One more. Press your inner thighs together. As you go up, reach up and over, push the heel away from the heel of your right foot. Reach up towards the ceiling.

Lower with control. Boomerang. Swing your legs around. Cross your inner thighs. Hands go next to your hips.

Lift your waist. Roll passing through your teaser. Swift your legs. Find your teaser at the top. Press your arms up.

Dive your head forward. Float down. Lift your lower abdominals. Roll back. Switch the cross.

Roll up, find your teaser. Press your arms up. Round forward. Roll up. Lift your waist.

Roll back. Cross. Roll up. Press your arms back and up to the top of the wall behind you. Roll up.

Lift your waist. Pass through your teaser. Arms are reaching forward. Toes back. Roll up.

Press your up the wall behind you. You have two more. Lift your waist. Roll back. Arms forward, toes back.

And then roll up. Reach, press your arms up. Round forward. Final one. Lift your powerhouse.

Roll back. Switch. Circle your arms to the back edge of the mat. Slide your fingers up the wall. Round forward.

Sit up, grab your ankles. The seal. We're only gonna clap twice the front. So press your inner thighs into your arms. Arms into your inner thighs.

Clap twice. Clap twice, roll back and reach your legs back. Pull your heels to your tailbone. Clap twice. Roll back.

Reach your legs back. Pull your heels to your tailbone. Clap twice. Roll back. Reach your legs back.

Lift your hips up. Come back, clap twice. Last two. Roll back. Hips go up, legs reach back.

And then pull your heels to your tailbone. Final one. Keep hugging your midline with your inner thighs as your legs go back. Pull your heels. Let's do one more and come up to standing.

Roll back. Cross your ankles. Come up to standing. As soon as you stand, turn around to face the opposite end of your mat. You're ready for Pilates pushups.

Before we go, I have a shoulder injury, so I will not do the pushups or I'll do baby ones, but you just go for it. So reach your arms up towards the ceiling. Waist up, tailbone down. Curl into yourself, lifting your powerhouse. Hands go onto the mat.

Lift your powerhouse more. Place your hands at the back of your calves. Press your hands forward. Lift your powerhouse and look into yourself. Keep lifting your powerhouse.

Reach your arms forward and find your elephant. Press your hips forward to the front edge of the mat. Three steps. Three, two, one. Pull your chest past your fingertips.

Reach your tailbone back. This are option for three pushups. I'll do a little micro bends. Bend and exhale lift. And again.

Bend, exhale lift. One more. Bend and lift. Dive your nose into your ribs first. Walk back three steps.

Three, two, one. Pause. Press your heels down. Pull your waist back. Hips forward.

Come all the way up to standing. Round two. Lift your waist. Curl into yourself. I'm trying to keep my tailbone pointing towards my heels.

And then hands go on the mat. Center yourself on your feet. Hands go behind your legs. Press your hands forward. Lift your waist and press the backs of your upper inner thighs together.

Lift your waist. Reach your arms forward into your elephant. Ground your hands. Press your hips forward to the front edge of the mat. Walk forward for three, two, one.

Pull your chest forward and then you bend three. Push. Two. Pull your lower abdominals up. One more.

From here, try to keep your hips where they are. Dive your nose into your ribs. Walk back for three, two, one. Press your inner heels down. Press your hips forward.

Waist back, come all the way after standing. How you doing? You have one more set. Lift your powerhouse. My tailbone keeps reaching down as I curl into myself.

Keep meeting your tailbone towards your heels, which means you have to lift your powerhouse. Ground your hands. Circle your hands behind you. Press your hands forward. Drop your head and lift your waist.

Lift your powerhouse. Press the backs of your inner thighs together. Press your hips forward. And then walk forward for three, two, one. Pull your chest forward.

Three bends. Keep sealing your upper inner thighs. Keep your hips where they are. Push the floor away and dive your nose into your ribs. Walk back for three, two, one.

Press your inner heels into the floor. Pull your waist back as you reach your hips forward. Come all the way up to standing. Grow taller as you open your arms wide to the side. All right, so let's finish with an exercise called curling.

Start with your feet in Pilates stance. Ground your feet. Lift your powerhouse and press your head through the ceiling. Start with your palms facing forward and make fist. Curl your fists forward.

Can you curl them in a little bit deeper and feel that stretch across your wrist? And then bend your elbows. Pull your fist to your shoulders. Slide your elbows up the wall in front of you as you keep scooping your powerhouse. Try to keep your arms parallel to one another instead of opening them out to the side.

And then pull your elbows behind you. Elbows back, chest forward and up. Keep pressing your upper arm bones up. Reach back. My wrists are still curled.

Extend your wrist. Can you curl your wrist backward even more to get the stretch in the front of your wrist? Curl your fist in. Bend your elbows. Pull your fist to your shoulders.

Elbow slide up the wall in front of you. They go up as high as you can. And then press your elbows behind you. Squeeze your shoulder blades and lift your chest. Keep squeezing your shoulder blades.

Extend your arms back. And then extend it your wrist. I'm reaching my wrist to the back end of the mat. Curl your wrist in. Pull your fist to your shoulders.

Elbow slide up the wall. Lift your powerhouse. And then pull your elbows behind you. Squeeze your shoulder blades. Lift your chest.

Extend your arms back. Extend your wrist. Curl your fist in. Bend your elbows. Lift them up.

This time, circle your elbows up and around. Squeeze your shoulder blades. Let your arms relax. You did it. You made it through all 10 days of the challenge.

This one was I am Powerful. I help you felt that way about your practice. The mantra that I want you to walk away with is I am strong, energetic and highly mobile. I am persistent, I am tenacious and I seize opportunity for growth on the mat and in my life. For your journaling prompt, I want you to write about this.

I feel most powerful when. I feel most powerful when. The other thing that I want you to think about is this, how you approach your Pilates practice is really a metaphor for how you approach your life. Thank you again.

Comments

3 people like this.
I feel powerful when I see a challenging class like this through to the end. Kira, is your Pilates classical style? I appreciate the precision and pace in your teaching. Thanks. I’m 61 and kept up, except that dang jack-knife, my nemesis.
2 people like this.
I loved all ten days💕
2 people like this.
I feel powerful... when I reach my goals! This journaling is inspiring. Thank you for this challenge! Happy 2022 Kira!
1 person likes this.
Laurel O Congratulations on completing the challenge! Woohoo!!! Jackknife is my nemesis too. That and Neck Pull. ARGH! And, yes, I teach Classical Pilates. Thanks for doing my challenge.

1 person likes this.
Paula T Thank you Paula! Congratulations on completing the challenge. I'm so glad you enjoyed it. 
2 people like this.
Lina S I am so happy you completed the challenge and found it valuable! Also, somewhere in the comments I remember you asking if I offer journaling prompts to my clients. So far, I offer monthly journaling prompts on Instagram and have included journaling exercises in workshops and speaking engagements. Thanks again for doing this challenge!
Thank YOU so much Kira.  I feel powerful when I complete a goal that I have set for myself.  In this case, to complete your 10-day series.  I am not a journaler even though I understand the benefits.  For me to journal daily with you has helped me in many other areas of my life.
I loved your 10 days program! Thank you Kira! After practicing Pilates for mor than 20 years I finally understood the function of the powerhouse during the open leg rocker :O) I really liked your precision and technik! 
Gracias!
thanks for this 10 days program! Nice warmup today:)
loved this programme - thanks Kira!  Great instructions, so clear and fabulous energy!
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