Thank you guys so much for coming. This is really so nice to have so many people in class especially, um, cause it is a bugger. Okay. So the add on mat is something that you can do for yourselves and for really strong clients. If, if kind of you guys are sick of just like getting on the reformer and doing the same old thing or you know, just a regular mat work. Also, it's, it's um, a bit more grueling because this is how we do it. We do the hundred rest, we do the a hundred, the roll-up rest, we do the a hundred, the roll up, the rollover rest. We do the a hundred. The roll-up, the rollover, the one like circle rest. We do the a hundred, the roll up the road when the, so on and so forth through the entire mat.
Okay. As we go, I will taper down the number of repetitions we do, but we still do all the exercises. So, um, one thing that Romana taught us was that the most challenging PyLadies workout you could do was one of every single exercise. And the idea being that the only reason you even repeat employees is to do it better. So it's only when you get your perfect one do you, do you stop? So, so that's what we're trying to do and also the transitions because it is also the transitions in life. People getting up out of bed, people getting out of their car, putting their kids in the car that people end up getting injured so that we study the transitions and repeat the transitions again and again so they become seamless and fluent. Okay. So with that, let's begin. Um, oh one last thing. Uh, Matt work is a lot of forward fluxion if you end up feeling like, ah, my back, my neck need to stretch the other way. Take your time. If you have an injury and you want to just do again, one repetition really well of what we're doing.
And then as we warm up and we go through motions that your body's then prepared to stay on pace with us as we just do one and continue moving, that would be a better way to work. Okay. For everyone else. We're just going to go for it guys. Uh, if I see anything, you know that I really have to jump up and cracked up, cracked. Otherwise we're gonna just keep moving. Okay, so everyone's step at the edge of the mat. Let's go and cross one foot over the other. Let's hold one arm over the other. I'm going to be trying to stay moving with you guys so that we can continue to stay on tempo. If again, I might jump up every so often and correct, but, but let's keep moving. Okay.
Draw the stomach muscles into your spine and up under your ribs and with the stomach an app. Let's sit down
Emptier pulled his ribs back away from the fingertips back again, um, to the air again all the way out.
Easy in the neck, long in the arms, the a hundred pick up the head. Reach the arms. We o in eyes open pinching the bottom. Long arms reach to the back, our latissimus muscles, those muscles we always talk to everybody about. Reach all the way into our hips. Feel them reached down there.
Last time, all the way this time when we lay back, let's let the arms rest on the mountain. Toss legs overhead. One, open the feat. Let's flex the feet. Push through the heels, reach your fingertips and massage the spine down. Once again, legs go together and reach whatever parts of your spine is your tight spot. Massage it, resist through it again. If your toes can go to the ground, go for it. And let's reverse leg. Stay apart. Go back over.
Close him together and massage. Reached through those fingertips again. Reach and down. One more time and over and lay the legs all the way to the mat. Keep reaching through the arms. Take a nice big breath. Let it all out.
It's the a hundred raise the head. Reach the arms and legs we go.
Stretch back. Mm. Back. Who said bloodies wasn't a Rubik and preach. And again, no. One more last time. Lay the arms on the mat. Toss the legs over.
We go each open massage together. I know over each and Tommy strong. Once again, pinch your bum. Push. Then reverse. Let's keep the legs apart. Close them together and stretch through those arms again and stay in your center, out of your necks, out of your shoulders. One more, and let's let the left leg on the mat and keep the right leg in the air.
Take a breath. Cross the right leg to the left shoulder. Draw a circle and it up and across. Enough. Plant that left leg down firmly. And one more pause. Let's reverse go the other way and cross the body stretch. Don't let those wastes lift off the mat. Keep them glued down.
Let's do one more and in one beautiful sweeps, change legs, boom, and to the inside. Cross good. And then reverse. Go the other way. Try not to let that little diamond between your back of your waist, hips, and tailbone come off the mat. Let's do one more and lower the leg down. So once again, re-establishing that weight down in that diamond and pick up the head. Reach through the arms and legs. We go.
This gets easier, doesn't it? Again?
Arms on the Mat. Toss the legs over. We go
One more. Reverse, Eh, cross.
Back strong. Two more and lower that leg. Let's roll up for the memorial like a ball coming forward. This bring your bottom to your ankles. Grab on tight. Hug Yourself in 10 times. Rock and roll.
If he can cross ankles in front. Do Sir or risk some. Sorry.
Both legs come in for double leg stretch again, stretch. Squeeze those legs, pull it in and snap those arms and legs in. Head yourself tight and rusted. Everything down. Take a nice breath in with the air. Oh, with the ears. Everybody energized. Preach. Should we go in?
Do you have more power than you started with?
Hey verse [inaudible] lower that leg. Let's roll up and grabbing the ankles. Roll. [inaudible] [inaudible] we liked Mr [inaudible] for giving us rolling. Likable, right? One more balance. Let's place the feet. Let's add the rest of the stomach series. So single leg, double leg, single, straight leg, double straight leg. Chris Cross, one, two, one, two, five of each. Feel that seeker. Feel that powerhouse. No neck, no shoulders, both legs in strong legs. Push them away. Draw them in with your belly. Inhale. Exhale.
Squeeze those legs to more powerful. One more single straight leg. Give it a good reach. One, two, one, two,
Keep the elbows wide for crisscross going
Now reverse and go right. Let's keep the right in the air across the lay. It's for all those people who imply they do real exercise, not PyLadies right and let's change legs. Hurry verse rolling like a ball. Let's roll up going.
We'll do three of everything in the stomach. Serious. Let's pool one, two
Pull your tummy back. That's it. And with the air, let's close the legs together. Lay everything down. Take a nice big breath in with the air.
Stop using energy. You don't need to use just what you need. Let's do the rollover. We go reverse. Keep breathing, lower the left leg on the mat. Keep the right leg high and side on two. Let's reverse it. One to change legs, Ya know, to reverse it on to lower that leg. Let's come up and roll like a ball. Five of these breathe.
Inhale up we go. Rocking back slightly. Draw the tummy. Open leg rocker
Empty the air. Oh all the way up. All the way down. Oh all the way up and all the way down. Sitting up
Arms rest, legs reach. Maybe the first time we keep our backs down. Let's cross one way and stop and go the other way. And then if you'd like to, you could live four bones of your spine off the mat, up to the sky. And if you want more, you can go into a jack knife and the air and those legs is one. Pinched that bottom. Keep it strong. Last set. Lay everything back. Take a breath. Let it all out. We forgot already. And ruler for each hundred.
Let's do 21 more. Roll Up. One more rollover. Go. Keep the legs apart. Go.
Both legs. Let's see them.
Biggest. Yeah. One way. The other way. Sitting up. We'll do the saw and inhale. Exhale. So this is one exercise that I know Joe, plebes, really dead one today. How tall x stretch everything else.
Her lot of other exercises. Just keep breathing. This one specific. Let's sit up this final one. Let's twist left. Twist more left. Twist as far as you can left. Then stretched to that opposite little toe. Grow Toe, turn, rain, turn further, right? Stretch those fingertips. Turn the most. Ray and Keith reaching through the fingertips.
Stretch and come up and let's down. Take a nice breath. 10 go for it. Roll totally back. Rollover. Reverse one leg in the air. One reverse, one change legs, one reverse, one.
Lower the leg roll up and five times. Let's rock and roll. Maybe you can get smaller in your ball now. Balance please. The feet. Let's move back. Single leg. Stretch one double leg stretch one single straight leg.
Stretch, one double straight leg. Stretch one of course. Cross warm, sitting up. Spine stretch. Grow. Empty. The air lift. Let it go. Rise all the way down. Open like rocker. Let's rock back
Thank goodness a little back arching hands. Go behind it, around under the shoulders for me. And let's start simple guys. Let's just press the chest in the air and pick yourselves up. Keep the tummies strong. Let's look over the right shoulder. Drop the chin down around. Look over the left shoulder. Looks straight ahead and down with control.
Let's reverse it. Let's rise up
Flex the toes under the other direction for a moment.
Start to study. What can you make better? What can you improve? What can you lengthen? Hey, what can you smooth out? Rolling like a ball. Pause. Then let's lay back. Single leg. Stretch one, double leg. Stretch one single straight leg. Stretch one, double straight leg. Stretch one crisscross and sit up all the way. Deep breath. Empty the air. [inaudible] Lyft open like rocker three who can do it with their legs together? Elance and with control corkscrew. Let's just do one.
Make it your best one. [inaudible]
Start with the head rolls. Let's rise up. Look over the right shoulder. Drop the chin down around. Look over the left shoulder. Let's lower the body this time. Let's look up air rise up.
Let's go back on the tummies. Single leg kick so you can make a sphinx with your hands. You can,
[inaudible] over a hundred. Take a nice breath and raise your arms. Yeah. Oh, stretch back again. Over. Ravers oh, going reverse change. Rolling like a ball. Come. Nope.
Three terms soothing back. Single leg stretch, double leg stretch, single straight leg stretch, double straight leg stretch. Chris. Cross sitting up. Spine stretch. Open leg rocker paws legs together. Corkscrew. So legs together. Flip over. No, we had roles. Let's rise up and rock.
Yeah, sit back on yours. Onto the tummies. Let's do single leg kick.
Inhale up. Exhale the kick stretch. Sit back on the heels. Breathe laying on your back. So let's do the wonders. Take a nice big breath in and out. Corolla. Rollover well on like circle, go other side. Go rolling like a ball. Three times balanced. And let's move back. Single leg stretch pool, both legs in stretch, pull, single leg stretch both legs up, down and Chris crop sitting on rise.
Stretch, lift, balance, open leg rocker balancing legs together, corkscrew other way, sitting up. So stretch yourselves, lift, otherwise grow legs together. Flip over one. Sit back and breathe onto your tummy. Single leg strap, archaic, and one, two, one, two, one, two plus. Let's face to the right. Taking the hands back and kicking three [inaudible]. Press the legs into the mat to lift yourself. One more rest. Sit back on the heels. Take a moment.
Draw your tummy and do rise up. Yeah, you can even plant the face of that foot into the mat to help you again. Reach back and rise up. Keep the stomachs. Keep your tissues one more back. Oh, and the spin around. Lay on your back. Take a nice breath in the air out with the air.
Preach. Go for it. Pump empty, Rola reach, stretch, rollover, reach and go for those stretches. One leg circle going cross and reverse. Serve Jane's legs and roll like a ball. That's come up, man. Breeze. One more. Let's move back. Single leg, stretch, double leg stretch. Single leg stretch.
AA, stretch Chris. Cross. Why does nobody remember the names of those exercises sitting up? Exhale, open leg rocker balance legs together. Corkscrew out breach. So lift yourself. MTV Air lift. Let it go. Grow Tall Russ, the arms. Let's put the legs together.
Lay on to Tony's three rocks. Rise up and go for the knees and sit back on the heels. Breathe onto the stomach once again. Let's do a single leg kick. One, two, one, two, one, two AA. Kick face to the right. Kicking three, lifting up. One more. Let's back on the heels. High stretch one piece
Double strangely stretch Chris. Cross sitting up.
Stay at the top. Let's put the legs together. One corkscrew. One way. Reverse sitting up for the saw. Grow Tall. Em. Do your lift up. Rusty arms. Let's turn around and three rocks. Give it a shot.
Sit back. Breathe onto the tummy. Single leg kick. Two and double leg kick face the right. Yeah, sit back on the heels. Breathe. Rise up. Thigh stretch. I'm gonna fix you guys a little on this. Make sure the stomach stay engaged that you don't arch at all. So drawing, right?
Like the stomach has to pick you up off your hipbones the whole way so that you don't go in an arch. Just do one more for me and stay one more for good luck. Keep this strong, you know, use this, pick it up, pick it up all the way from there. Right?
What can you think about flip around and let's do our
Otherwise stretch it out of the side. Reach across and rolling like a ball.
Don't leave with your shoulders. Leave with your belly button. That's it. Would I lie? And let's spin around. Very nice you guys. Great. Great, great. Neck pool and in with the air.
Put the legs together.
Three beats go and two beats. Go to the back, one beat four times. Go beat and feet and feet and then stay there with Leon to the tummy.
Or you're telling me he's lifted and lay on the other side. Sidekicks. We'll go through the whole Shebang. Front back.
Like reach it away from you. That's it. And legs together. Good. Rotating out the top leg. Let's pick it up. Put it down, pick it up. Put it down, pick it up, put it down. Let me see. Press down plus one more and then do a little passe turning out the hip and right and a good, I'm not the developer yet. Let's just place that top leg and passe and take the bottom leg and pick it up and put it down. Good.
And it could pick up all the way into the crook of that other knee five times you told me to help you. Good. Keep been in the air and draw five circles with it around five reverse. Go the other way. Five, right? We got lots of work in our power house today, didn't we? And good stretch out both of those legs. And lets turn out that top leg and you do a little, develop a, slide it up, stretch it in the air, put it down, reverse and come up the other way.
That's it. And slide it all the way. Good, good and legs together. That's it. Let's let the head rest down on that straight arms. Make a straight line with your whole body and pick up both legs. Five, four, good. Tummies strong. Three. Two keep both legs in the air and lower leg or bottom leg lifts and lowers. One, two, three, four, five.
Hold it and lay both legs down. Good little small kicks. Let's go. Eight, seven, six, five, four, three, two. Then big kig strides just Tang across the ground and together. Hold good and let's do a little hot potato. Swinging that right leg front. One, two, three, four, five to the back. Five. Whoa. Accent is up beat. We did up. Beat it up. We did up today, the today three beats going back.
Fuck two oops. Two now and four beats singles one, one, one and together he car lay on your backs. We get to do the whole series, the grand finale of the teaser at the end. Take a nice big breath in with the air. One of everything. Make it beautiful out with the air. Raise the head, reach the arms. Here we go.
Beating the arms in him with the air
Lift and open like rocker. Stay likes together. Corkscrew. Go for it and reverse. So lift yourself. Stretch out. Take that air. It's all mine and legs together. Flip over. Sit back. Single leg stretch. One, two other side, double leg.
Let's sit back and breathe. Far. Stretch one time. Beautiful. Strong in the tummy. Turn around, laying on your backs. Nick. Pool. One time. Let's roll up. Grow tall and chuck knife over, up, and with control down.
Lay on your left side to start. That's where I can say the same leg every time. Good. Let's kick the right leg front one to back, back. Do Three of those. One, two last time. Small circles go. Three. Reverse three legs together. Three kicks and into passe. Left leg lifts, one to three left leg circles. One, two, reverse. Go the other way.
We're using your stomach and let's stretch both legs out. Let the head rest. Let's pick up both legs. One, two, keep both legs up. Bottom leg lifts. One, two,
Lay on the other side and we go swinging that leg front, back, front, front, back, back from, from small circles. Let's go circle. Reverse circle.
Let's do a developer. Pay Up to the side and reverse it back
Last one up. Let's draw the feet in. See you back.