Daily Vitamin Mat

Hi. My name is Brett Howard, and today we're gonna go to one of my go to workouts. I always say that Matt is very nice because it kind of keeps our body together. So I call this your daily vitamin class. It's kind of like brushing your teeth. You're not gonna ever forget to brush your teeth.

And I don't think you should forget to do your mat class as well. So I hope you enjoy. We're gonna start on the hands and the knees in a quadruped position. I want your hands directly underneath your shoulders, knees are gonna be directly underneath the hips. I'm gonna have you round the back, like an angry cat, drop the head, drop the tailbone, then arch the back, head up, tailbone up. And again, round the back while you're doing this, try not to hyperextend in your elbows, then arch the back. Head up, tailbone up.

Let's go for three more of these. Round the back, dropping the head, dropping the tailbone. Then arch the back. Head up. Tail bone up.

Two more. Round the back. Drop the head. Drop the tail. Then from there, arch the back. Head up. Tailbone up, last time rounding the back, head down, tailbone is gonna meet it, and then arching the back, head up, tailbone up. I'm gonna have us turn around You're gonna bring the soles of feet flat, and we're gonna bring the forearms onto the mat.

We're just gonna do a little lower back curl. You're gonna initiate from your belly button. You're gonna pull the belly button inward as you pull the pubic bone up towards it just to curl the lower back a little bit. And then release. So it's a small movement. And again, tailbone under pubic bone up just to get a little curve in the lower back.

And release. Let's go for two more of these. Tailbone under, curling the pubic bone up to the belly button, and release. Try not to make it too much for forceful movement nice and easy curling the tailbone under, and then release. I'm gonna have this lie down onto the back.

You're gonna have your feet together and knees together soles of feet flat. Hands are gonna be flat on the mat. You're gonna initiate with the, ah, crown of the head. You're gonna round forward, slide the fingertips forward forward forward, and release. And again, slide the fingertips forward as you roll the head neck and shoulders up in this movement.

Try not to tuck the tailbone. And then rolling back down. Let's go for two more. Slide the fingertips forward, chin to the chest, curling the head neck and shoulders up, then release it down. Let's go for one last time, chin to the chest curling, slide the fingers fingers forward, try not to lift the hands here, keep them on the mat, bring both knees into the chest.

Then from there, float the arms just a little bit above the waist, extend the legs out to your working level, rotate the pilates stands hundred pump, inhale three, four, five, exhale three, four, five in with the air, and exhale three, four, five, keep the integration between pelvis and rib cage three four five inhale, an exhale three four five in with the air, an exhale three four five more inhale, an exhale three four five in two, three, four, five, exhale three, four, five, two more sets. An exhale three, four, five, one more. An exhale three, four, five, relax. Soles of feet flat, arms float to the ceiling. I call this the good morning roll up.

You're gonna simultaneously roll up as you roll up, you're gonna slide the finger to the feet forward along the mat, and you're gonna reach find your c curve. Then from there, roll back as you roll back, slide the feet in, all the way down. Make sure it's simultaneous action of upper and lower body half, stretching forward. And then rolling down. If you find your feet get a little bit sticky, you can always bring it onto the floor.

And again, roll forward, to round forward, slide the feet front. Then from there, roll backwards, sliding the feet in. Let's go for one more. Rolling forward, as you do that, slide the feet forward along the mat, and then roll down sliding the feet in all the way down Then from there, you're gonna rest the arms down by the sides. I'm just gonna adjust myself real quick. I'm gonna have you lift the right leg up knee to the knee. You're gonna lower the leg to the ankle, then lift up to knee level.

Lower down to the ankle, just a little leg lift, lift up, and lower down three, lifting up three. Two more, lower down. And lifting up one more time, lower down. And lift, then bend the knee, left leg lifts, then lower down to the ankle, and lifting up, lower down two, and lifting up two, lower down to the ankle three, and lifting up three twice more lower. And lift last time, lower down to the ankle.

And lift up, bend the knee. Let's take the same position. Right leg extends. I call these half leg circles. Lower the leg down, equal weight on both sides of the pelvis that you circle out, return to knee height, and lower down to, and circle out, return to knee height, and lower. And circle around returning to starting position.

Let's go for twice two more. Lower, and circle out and center, and one more try to keep the pelvis super stable, and then return to center reverse. Open circle down and come up. Only open to where you can control without the pelvis moving. And up, three more out, circle down and come up, two more out, circle down, one more. And out, and circle down, and good.

Then the knee, let's switch legs. Left leg lifts, lower to the ankle, and then circle out for turn to knee level. Down two, and circle out and center. Once again, make sure that the pelvis stays super stable. Two more down, and circle out.

And one more inhale down an exhale circle around, let's reverse that out, really anchor into that right hip, and out, circle down, and up, and three more, and down, and up. Two more. And one more circle out and down and up. Good. Bend the knee. You're gonna stretch both legs out.

Developate. Both feet are flexed. Point the right foot. Slide the foot in, bring the knee into the chest, extend the leg up, flex the foot, reach through the heel, lower all the way down, left foot point, slide the foot in, knee in, extend the leg up, flex the foot and lower reaching forward through that heel. Right foot points slide the foot in, knee in, extend the leg up, flex the foot and reaching out, out, out, then left foot points.

Neen extend the leg up, flex, and reach one more set, right foot points, slide the foot in, knee in, extend the leg up, flex the foot, and lower and reach forward and out Last time, left point, slide the foot in, knee in, extend the leg up, flex the foot, try not to hyper extend the leg as you go forward and down. Then, right knee in, just give yourself a gentle pull inward. Nice and easy compressing that hip, then change, left leg in, and just take a gentle pull inward, and release. This time, right leg in, but instead of going back, bring it to the opposite shoulder, but still keep that hip down. Last time, left leg in instead of going straight back, bring it to the opposite shoulder.

Then release, right knee goes in, give yourself a good pull, then anchor arms down, flex the left foot, right leg up, rotate the leg, one leg circle. Go across, circle down, round up and stop, cross, a round up and stop, and center. As you're circling, keep equating on both hips, Once again, cross, round up and stop reverse, a little out, a lot of cross, and stop, and out, round up and stop, a little out round up and stop, as you go out, try not to let the pelvis move. Last time, a little out, cross, stop, rotate the leg parallel, then the knee take a good pull inward. Then let's change legs, pull the left leg in, pull inward, compressing there, anchor into the mat, flex the right foot, left leg to the ceiling, rotate it outward, one leg circle across, circle down up and stop. Inhale, exhale up and stop, cross, round up and stop.

Inhale across, round up and one more, cross round up and stop reverse, a little out, a lot of cross up, stop, out, cross up and stop, out, pelvis very still. Out, cross up in one more, inhale, exhale, cross up and stop, rotate the leg parallel, bend the knee, give yourself a good pull. Then both legs out, arms up. You're gonna roll up one vertebrae at a time, and you're gonna reach forward into c curve. Roll back and roll all the way down for a straight leg roll up, and arms to the ceiling.

Head goes through the arms. Round forward, and reach c curve. Roll back and roll all the way down. Brett the let the arms go as far back as you can control without the ribs splaying. Arms to the ceiling.

Head goes through, roll up and reach. Now, if this is difficult for you, you can go back to the good morning roll up that we did earlier. Let's go for two more. Arms to ceiling. Roll up, reaching forward. C curve.

Roll back and round all the way down. We're gonna go for one more. Arms gonna float to the ceiling. Head goes through the arms, rounding forward and reach. And rolling down all the way down, reach the arms, back, the ribs nice and released, and then we're gonna go for the abdominal series.

Both knees into the chest. I'm gonna roll the head neck and shoulders up, right hand and ankle left hand and knee left leg out 45 degrees, single leg stretch. Pull the leg change pool. Two two nice wide elbows. Four.

Four more today. One. One. Two. Pull. Pull one more time. Pull.

Pull both knees in double leg stretch. Arms back legs reach, circle pulling and reach, and circle pulling in, inhale out, exhale circle in and pull. Reach four Circle in. Let's go for four more. Reach and circle pool. Inhale, exhale circle pool.

Two more. And circle in and pull one more inhale. Excel circle signal straight leg, right leg up, left leg forward, pull pull, scissor, pull pull. Two, two, two, three, three, three, wide elbows, four more. Inhaling, inhaling, exhaling, exhaling, pull pull pull pull pull pull pull pull pull pull. Both legs up hands behind the head or hands underneath the hips if you need it. Double straight leg, lower three counts to your control, and lift to 90. It's gonna be a little bit different daily, and lift to 90.

Sometimes you can go a little bit more, sometimes you go a little bit less. And lower to three, lift to 90. Let's go for four more inhale as you lower, exhale as you lift, lower to three, up, three counts to lower, one count to lift. Two more inhale as you lower, exhale as you lift, last time, lower two, three, and lift the crisscross. Twist right, hold for three, two, one, switch one, two.

Three, switch two, two, two, switch two, two, two, switch three, two, three, two, three, one more set to three switch for quick time. One, one, two, two, three, twist, twist, relax. Soles of the feet flat. Arms to the ceiling. We're gonna go for a good morning roll up.

You're gonna simultaneously roll up as you stretch the legs straight. Just rest over the legs, take a deep breath in and a big exhale, exhale, exhale, roll up through your spine, open the legs to a v, flex the feet, spine stretch, float the arms shoulder width, shoulder height. All 10 toes kneecaps up to the ceiling. Engage the glutes rounding forward. Hands forward, stomach back, heels forward balls of feet back, crown of the head down.

Then roll up to your spine tailbone, lower back, middle back, upper back, neck, and head. And again, round forward imagining, you're going over a big beach ball, touch the head in the sand in front of that beach ball. Then roll up against a flat wall. One vertebra at a time, up against that wall. Squeeze the bottom, slide up the wall, round over the ball and exhale. Exhale.

Exhale. Exhale, inhale, rolling up through your spine to that tall vertical alignment. Open the arm side. A little bit of a side to side. You're gonna relax the feet. You're gonna bend over to the side, make sure that you keep the opposite hip down on the mat. Come up, and then let's change sides.

Then over and stretch to three, come up, and then change over and lengthen lengthen lengthen go up. Both arm side switch, go over and reach. Reach reach. One more set. And over to the right, lengthen lengthen come up, and then last time on the other side and reach, reach reach and go up, both arms side flex feet. All 10 toes kneecaps to the ceiling for the sol.

You're gonna twist to the right, then drop the arms sol and reach further, further further, come back up to center, then lift, twist to the left. Drop the arms, saw while you're reaching, equal weight on both sides of the pelvis, and then come back up to center. And lift and twist to the right, drop saul and reach, reach, reach, and up center. XL twist continue to exhale as you reach, reach reach inhale to center. XL twist.

Drop saw all 10 toes, kneecaps remain up to the ceiling, and then go back up to center. Last time, exhale twist. Reach exhale, exhale. And inhale, lifting up, then relax the feet, relax your torso front, relax here and take a deep breath in. And a big exhale, exhale, exhale. Roll up to your spine one vertebra at a time up to a nice tall straight back.

Let's bring the soles and feet flat on the mat, You're gonna lie down, feet are together, knees are together. You're gonna reach the arms straight up to the ceiling, clasp the hands, and extend the index fingers. I call this the Charlie's angels. You can also think Macyver. Now, you're gonna lift up, and you're gonna reach two, three, and lower back down.

I'm gonna lift and reach to the opposite knee, two, three, and lower back down. And then lift up and reach. Two, three, and lower. And to the left and reach, higher, higher, and lower last time, and reach two, three, and lower. And now last time to the left and reach two, three, and lower back down. For the next one, I like to bring the hands behind the head. You can also bring the arms out to the sides.

We're gonna go for what I call the mini TikTok. You're gonna bring the knees to the right as the head is gonna turn towards the left. Then, sequentially, pull down ribcage, lower back pelvis to return to center. Nees to the left, head is gonna go to the right. Then pull down ribs, lower back, pelvis, knees right, head left, then pull ribs, lower back, pelvis, knees to the left, head is gonna go to the right.

And then pull down ribs, lower back, pelvis, last time, knees right, head to the left, and pull down ribs, lower back, pelvis, then knees to the left, head is gonna go to the right. Then pull ribs, lower back, pelvis. I'm gonna have you roll over to the right side, and elbows are gonna reach towards each other. I call this the book. I'm gonna open the elbow, follow the elbow with the eyes opening the book.

Then close the book, follow the elbow with the eyes, and follow the elbow with the eyes as you open that book, and then close the book following the elbow with the eyes. We have one more, Open the book, following the elbow, try to keep the ribs really relaxed, then follow the elbow, close the book. We're going to go to the other side. You're going to open a book follow the elbow with the eyes, then closing the book. And again, open the book. Good. And then closing the book.

One more. Open a book, follow the elbow with the eyes, and then closing the book, following the elbow. Now you're gonna lie on to your back. You're gonna bring the soles of the feet, flat on the mat, feet together, knees together. Now, you're gonna try to keep the opposite elbow on the mat. Try not to let the elbow lift. We're gonna bring the left elbow across the body, and you're gonna reach, reach, reach, and lower down.

Then left elbow down, right goes across, across, across, and lower down. Right elbow down as the left side of the body goes across. Try not to move the legs. And lower down. Then left down, right goes across, across, across, let's go for one more set.

Right down, left side of the body goes across, across, across, and lower down, left elbow down, right goes across, across, across, and lower down. We're gonna go for the corkscrew. Similar to the double leg stretch, You may also bring your hands underneath the hips if you need it. Bring both knees into the chest. Extend both legs to the ceiling.

I'm gonna rotate the legs, and then we're gonna go for the corkscrew circle right down. Left and center. Circle left. This is very similar to the one leg circle. This is essentially two leg circling. So you really wanna anchor down with the upper body, only the legs are moving through space and left down.

Right and center. One more set. Inhale right, down, left exhale center, left inhale down, exhale right center parallel, bend the knees in, hug the legs. Gonna extend both legs out on the mat, arms to the ceiling, roll up for five, four, three, two, one. Roll up to your spine. Let's turn around lie on to the stomach. And we're gonna go for neck roll. Now, you can have the legs together, or you can open the legs, or sometimes I even do it inward rotation. Today, I'm gonna open my legs. You pick what works best for your body.

You're gonna rise up. Take a nice extension. Then roll down one vertebra at a time. All the way down. Let's go for two more.

Rise up, keep the feet nice and relaxed, lengthening up, Then from there, roll down one vertebrae at a time, all the way down, down, down. Last time, rising up, try not to hyperextend the arms at the very top of this, zipper through the abdominals, turn the head right. Circle it down. Look to the left. Look front. Look left.

Circle down. Look right. And front. Let's repeat that. Right. Circle down. Look to the left, look front, look left, circle down, look right, look front, lower the body, all the way down onto the mat.

Then we're gonna do a mini child's pose, not fully. You're gonna round back. It's not sitting on the heels, but I want you to really push up into the lower back. Then from there, You're gonna make a sphinx position, fist down, elbows down, stomach up, ribs up, crown of the head up for the single leg kick. You're gonna bend the right leg, kick one one, change left, left. Kick, kick, kick, kick, make sure the force of the kick doesn't upset the stability of the upper back. Kick, kick, kick, five five, five more.

Kick, kick, kick, kick, kick, inhaling, inhaling, exhaling, exhaling twice more. Kick, kick, kick, kick, kick, kick, then, right. Face check onto the mat. Whole ear on the mat. Hands behind the shoulder blades for the double leg kick. Kick both legs three times. Kick one, kick two. Kick three, slide the arms down the back and lift.

Once again, if you need to open your legs, you can then lower down left cheek. Kick three times one. Kick two. Kick three, lift in lengthen lengthen lengthen a whole right ear on the mat. Kick one and two. And three, lift in lengthen.

Lengthen lengthen whole left ear on the mat, kick one, kick two, kick three, and lift, lift, lift, last set, and kick inhaling inhaling, exhaling, exhaling, exhaling last time on the left, kick one and two and three, and lift as you lift. Try not to let the feet lift. Try not let the arms lift. Just reach, reach reach, then lower down. We're gonna go for that half child's pose.

Once again, pushing into the lower back. Let's turn around And we're gonna go go for the neck pull, which is probably one of my least favorite exercises, but it's good for you. We're gonna start nice and lifted. All those are gonna go a little bit forward. Then you're gonna start with the tailbone curl under and just melt One vertebrae at a time.

If you need to soften your knees here, you can do so to get that lower back down and go all the way down. Same thing on the way up. You may soften the knees. Whoops, as you roll up, Good morning, and round forward to three, rolling up tall, and then roll down one vertebra at a time, all the way down. And again, roll up. And exhale over and stretch stretch, stretch, rolling up tall, then roll down one vertebra at a time, all the way down. Down, down one more. Roll up, and over and stretch, stretch stretch as you roll up, try not to let the ribs play, then roll down tailbone.

Sacrum, lower back, middle back, upper back, neck, and head. Okay. The next exercise, you can skip if you like, or you can do the option this option here with just a simple leg circle. Hand spin the head, roll the head neck and shoulders up, and then you just open lower together, lift, and the reverse would be down, open up together. So that's your option or you can join me for the roll over. You're gonna fold at the hips, and you're gonna go up and over.

You're going to open the legs, then roll down one vertebra at a time all the way down. Some days I do this, some days I don't. Curle over, depending on how my body feels. And then stretch. I open stretch.

Roll down. You also don't need to bring the feet to the mat. And go up and over, you can make it a higher angle. Open, flex, soften, melt, melt, melt all the way down. Let's reverse it. Open Flex over, and together, and then roll all the way down, and open, go up and over and reach, and stretch. And roll all the way down one more up and over, and reach, reach, and roll all the way down, melt, melt, melt, bend both knees, feet flat.

Then from there, a little bit of a bridge. Gonna start with the tail. You're gonna roll up to a bridge. Then from there, soften at the sternum and melt. Melt melt all the way down.

Once again, tailbone initiates, rolling up. Then soften at the sternum and melt. Mel melt all the way down, one more rolling up. Hold that position, one knee into the chest, one leg up to the ceiling, reach for the ceiling, then from there, lower down to your control, try not to lower the hips, and lift the leg up, and lower to your control, and lift the leg up, lower to your control. And lift the leg up, bend the knee, bring the foot down, then other leg in, leg goes up, then lower, and lift, lower.

One more time, lower, and lift, bend the knee, bring the foot down. Reach the arms over the head, then let the arms go forward. Forward forward. And again, lift the arms over the head and stretch and going forward. Forward forward.

Lift over the head and stretch. Then from there, reach the fingertips. And melt, melt, melt all the way down. You're going to bring your knees together. You're gonna lift the right leg up, knee to knee.

Then you're gonna hold here for five. Hold it four. Holded three, holded two, hold in one, lower halfway down, and hold. Two, three, four, five down to the ankle, hold. A little leg lift with the isometric hold.

Five halfway up and hold. Two. Four, five up to the knee and hold. Two, three, four, five. Flex the foothold for five. Four, three, two, one halfway down and hold for five, four, three, two, one down to the ankle hold.

Two, three, four, five, halfway up and hold. Two, three, four, five up to the knee, hold. Two, three, four, five point the foot one more time, and last set hole for five, four, three, two, one, lower down, two, Three should probably start to feel the leg, and then down to the ankle. Two, three, four, five halfway up, two, three, four, five to the knee. Two, three, four, five, soften the knee, bend it, and then let's exchange legs, left leg extends, and hold.

Two, three, four, five halfway down, hold. Four, five to the ankle hold, two, three, four, five halfway up, two, three, four, five to the knee. Two, three, four, five, flex the foot, two, three, four, five, halfway down, two, three, four, five to the ankle, two, three, four, five halfway up, two, three, four, five to the knee, two, three, for last set point the foothold, two, three, four, five halfway down, two, three, four, five to the ankle. If the leg is shaking a little bit, that's okay. Four, five halfway up, two, three, four, five to the knee, two, three, four, five, bend the knee.

Then, right knee in, give yourself a good pull. You're gonna lift your hips up, and lower back down. Lift the hips up two, and lower two. We'll go for one more and lift the hips up three and lower three. The foot goes down.

Other leg goes in, and then lift the hips up. And lower back down, and lift the hips up two, and lower back down two. One more, lift the hips up three, and lower the hip back down three, lower the leg. Let's lie on the side, and we're gonna go for the side kicks. One line from elbow to tailbone, feet forward at an angle.

And it's gonna support us here. You're going to lift the leg up we're gonna go for the front back. So kick front front. Back back to two. Back back. So our goal here is to move only the leg. Try not to move the torso back back.

Especially as the leg goes back, really pull in and up through the core. Let's go for five more and reach, kick, kick, and really take the stretch there. Kick, kick, kick, and reach. Let's go for two more. Kick, kick, kick. And reach one more, kick, kick, and reach back, back, back, leg on top of leg. I'm gonna turn out the leg, the up and down, kick it up.

Resisted down, down, down, kick it up, as resist reached that leg forward and out, kick it up three. Resist resist resist two more up and resist it down once more up and resist resist resist small little circles. Circle one, circle two, circle three, circle four, circle five, reverse set in two, and a three, and a four, and a five. Now, Grande Rana Jam. Kick front, lift the leg to the side, Roo to the leg back, still keep the hip nice and stable, then bring it home, kick front, leg side, rotate back, and home. Let's go for one more.

Kick front. Leg side, rotate reach, reach, reach, bring it home. Let's reverse it, go back, rotate to the side, go forward, and home, and back, rotate side, and forward. And home. Try to keep the hips nice and stacked and go forward and home onto the stomach. One hand on top of the other hand, forehead on top of that. Reach the legs long, float the legs up, and a little bit of leg beats.

Beat two three four five six seven eight nine ten repeat two three four five. Nine 10 repeat two three four five six seven eight nine ten. Lower the legs. I'm gonna bring my back to you right now. One line from elbow to tailbone, feet forward at a 45 degree angle. You're gonna lift the top leg up hip height for the front back. Front front, reach, reach.

Two two. Reach reach. Kick, kick, reach, reach, four four stretch stretch, five five, stretch five more. Front front stretch stretch. Two two, stretch stretch.

Three three stretch stretch. Kick, kick, kick, stretch, stretch, one more kick. And back, back, back, leg on top of leg, rotate, kick it up, resist, resist, resist, resist, resist, resist, resist, resist, resist, resist, and up, and length and length and length and one more time up, and resist small little circles, circle one. Three, four, five, reverse one. Two, three, four, five. Then we go for our Quran Rajam, kick front, rotate the leg to the side, then rotate it to parallel as you go back and bring it home, and kick front. We try to keep the hips stacked.

There'll be a very slight movement, but try not to open that hip and bring it home, and kick front, rotate the leg side. Her leg is gonna go back, back, back, and then bring it home, reverse. Go back. Rotate side and front and home. And back.

Rotate side and front. One more. And back. Rotate it to the side go forward and bring it home. Let's flip onto the stomach once again.

One hand on top the other hand, forehead on top of that. You're going to lift the upper body. Float the legs, another set of beats, beat two, three, four, five, six, seven, eight, nine, 10, repeat. Four, five, six, seven, eight, nine, 10, inhale three, four, five, exhale three, four, five, lower back down. Then flip over onto your back. And we're gonna go for teaser.

Both knees in. Arms are gonna go next to the ears. Bring the legs to your working level. Teaser one. Rolling up. Then from there, lift the arms to ears, roll all the way down.

And again, roll up. Lift the arms to ears, roll back down. One more. Roll up. Hold the up position. Ts are two. Try not to move the upper body as you lower the legs. Lift the legs.

Lower the legs too. Lift two. Lower the legs three, lift three, tees are three, reach towards the toes. Everything goes down together. Then everything goes up together.

Arms to ears. Everything goes down. And everything goes up. Arms to ears. Everything floats, floats, floats, And then let's flip over onto the stomach, and we're gonna go for swimming.

Hands are gonna reach out. You're gonna lift the upper body, right arm up, left leg up, and swim, swim two, three, four, five, exhale three, four, five, inhale, and exhale three, four, five, lower. Let's go for that mini child's pose. Once again. Then from there, I'm gonna have you sit down one leg side. I like to bring the other heel right in front of my pubic bone here.

And then arm is gonna go to ear, and for the mermaid, merman. You're gonna bend over and stretch. Then from there, come up balance, change. Keep the opposite hip down as you reach. And go up balance, change, go over and stretch it, and go up balance, change, and reach it, reach reach and up. Balance one more. Go over. Bend the elbow.

Stretch up. Balance, reach, reach, reach, and up. Balance, change. Both arm side, and let's switch, arm to ear, and go over. And go up balance, change, and reach it.

And up balance change over and up balance, change, and reach, and up balance one more. Over, bend, and stretch it up. Balance, change, and reach, reach, reach, and up balance and change it. Now, we're gonna take a wider straddle position. Arms are gonna go to the side. You're gonna bend over and stretch stretch stretch and come up. And just bring the width of your legs to where it's comfortable. Stretch, stretch, and up.

Balance, change. Go over, but this time, flip the hand and flex it. And now, unflip and come up. And one more go over in a stretch, and then flip the hand, stretch it, and up balance, and then Let's have you go onto your knees, quadruped position, then you're gonna step your left foot forward. Hands are gonna go onto your thigh, and then you're gonna just take a nice stretch. Stretch stretch, bring the hands down, and then stretch the front leg.

Then you're gonna walk up to the thigh, and you're gonna bend, stretch stretch, then hands go down, and then stretch the front leg. One more. Walking up to the thigh and stretch optional, you can stay here or reach the opposite hand forward up to the ceiling and extend, extend, extend. And then both hands go down frame the foot and stretch, stretch, stretch. Okay. Let's switch sides.

Other leg goes front. You're gonna hold on to that thigh, and you're gonna bend the knee and stretch stretch, stretch frame the foot and stretch the front leg to Three, then you're going to walk up to the thigh, and you're gonna stretch, stretch, stretch, then both hands down, and stretch the front leg, two, three. One more. You're gonna walk up to the thigh, and you're gonna stretch. You're gonna hold it there, or option reach the arm forward, and up, and arch, arch, arch, come back to center, both hands down, curl the back set of toes. You're gonna stretch the leg back.

And then from there, you're gonna just hold a plank position. You're gonna lower the heels back. And center. Lower back two and center. Lower back three and center. Now, bend the elbows one, stretch one, push ups, bend two, stretch two.

Ben three, stretch three, then push back. Take a nice stretch there. Ben one knee as you drop the other heel, and change just a little pedaling here through the feet. And two, and two. One more time, three.

And three, bend the knees. Let's go back to that half child's pose. One last time. Turning around. We're gonna go for the rolling like a ball.

You can hold either the back of your thighs, the front of your shins, or your ankles. Anchcles will be a little bit more difficult. Wide elbows drop 10. You're gonna rock back. You're gonna roll up and balance.

Two, three. Rock two. And up and balance. Two three. Let's go for four more rock. And up and balance. Two three more rock, and up in balance, two, twice more rock, and up in balance, two, three, and back, and up and hold.

Two, three, the open leg rocker. I'm gonna hold here, but it's okay for you to hold the back of your thighs, hold with extended legs, or you can walk up the legs. Let's go for six of these. Rock. And come up in balance for three, two, one, rock two, and up in balance, two, three, three, and up in balance, two, Three more. Rock. When you come up, the temptation is to flatten your back. Keep your back nice and rounded today.

And rock. Come up in balance. Two, three one more time rock. And go up and balance, balance, balance, bend the knees. You're gonna thread, dive through. We're gonna go for the seal. Three claps, clap. One, two, three.

One, two, three. And up clap two, three. Back clap two three and three clap clap clap three four clap clap clap, four and five five and six and six and stick it. Then drop the feet down. Rest your torso forward and just relax here. And take a deep breath in.

And a big exhale. Exale exhale. Once again, breathe in, and breathe out. Out. Last time, take a deep breath in, and a big breath out.

Out. Rolling up through your spine, one vertebra at a time, and you guys are done for today.