Sprouting & Developing

Hi. My name is Brett Howard, and we are going to continue with the series. I call this class sprouting and development, and we have Chloe one more time with us just to add on to what we've done previously. So, Chloe, I'm gonna have you start lying down onto the back. Great. And then let's start with our hundred.

So we're gonna bring both knees into the chest. Then from there, you're gonna roll the head neck and shoulders up. You're gonna lift the arms, zipper through the abdominals, extend out to your working level. Great, and then pump. Inhale three four five, exhale three four five in with the air. An exhale three four five three. An exhale three four five in with the air.

An exhale three four five five. An exhale a little longer through here. Yes. Inhale. An exhale three four five in with the air. An exhale three four five inhaling. And exhale two more sets in with the air.

In exhale three, four, five, one more. In exhale three, four, five, knees in, and relax. Great. I'm gonna have you bring your feet underneath the strap here, and then you're going to scoot back a little bit and lie down onto your back. You're gonna float, bring shoulders a little bit to the left. You're gonna float both arms to the ceiling. Great. And roll through the arms rolling up and reach c curve head drop tailbone under curl under one vertebra at a time all the way down. Good.

And then arms are gonna go slightly overhead. Now, arms to the ceiling, now from here, try not to move the arms, but roll the head through the arms. There we go. And we think of reaching for the top shelf of something. There we go. And then round forward, find that c curve. Then when you roll down, keep reaching for the top shelf as you roll down.

Exactly. And then all the way down, arms go slightly overhead. Let's go for two more. Arms to ceiling roll the head forward and reach for the top shelf. Good. And then roll down one vertebra at a time.

All the way down, down, down, and then arms are gonna go slightly over, arms to ceiling. Then think of a low ceiling round underneath that ceiling. Yes. Very nice. And reaching c curve. Then roll down, clear the ceiling as you go down, very nice. And all the way down, arms go slightly overhead.

Then you can bring the right knee into the chest. Take a nice good pull of the knee. We're gonna go for the one leg circle. You're gonna bring the arms down by the sides. Nine points of pressure into the mat.

Extend the right leg up to the ceiling. Then rotate the leg and then leap at the inner thigh, go across a round up and stop. Round up and stop. And across, and a little bit out and a up. Good cross. A little out and a up.

One more inhale. And exhale up, let's reverse. A little out, a lot across. A little out. A lot across up, stop. Good. Really keeping the balance of the pelvis two more inhale.

And exhale one more time inhale In exhale, let's rotate the leg parallel, bend the knee, give yourself a nice pull inward. Now let's change legs. Pull the left leg in. As you pull that leg in, actively push down with that right thigh, arms down by the sides, leg up into the air, then rotate the leg, one leg circle, go across round up and stop, and across, round and up, and inhale exhale up, and across. Round and up. Now, hold there.

You're doing something I just call. Don't hold on for dear life over there. Or one more time, and across. Round and up, let's reverse. Little out. A lot across.

A little out too. A lot of cross. Inhale, and exhale two more. Little out. A lot of cross, pull the right little toe back a little bit more. There we go. And then rotate this leg parallel bend the knee, give yourself a nice pull inward. Both feet under the strap.

Then from there, reach the arms straight up to the ceiling. Now, lift the head up, roll up one vertebra at a time and reach Good. Then from there, take your feet out of the strap. You're gonna bring the hands down onto the mat. You're gonna scoot your bottom forward towards your heels, bending the knees. Then from there, I want you to take this ball.

I'm gonna place it onto the mat, and then you're going to pull your heels back, and you're gonna bring the heels into the ball, and you're gonna squeeze the ball between your heels and your bottom. Great. Now wide elbows. Balance. Good.

Drop the head forward. Naval back. Roll backwards. And then pull heels into the ball. Good. And again, rock back. As you come up, pull the heels into the ball.

Very nice. Let's go for through, four more. Heels into the ball. And again, rock, and he can find how that helps you to keep that ball shape. Twice more rock back. Heels into the ball. One more. Rock back heels into the ball.

Then I'll take this away. I wanna do two more with you. We're gonna do the same thing, but this time, you're gonna pull the heels into the imaginary ball. So balance rock back. Pull the heels into the imaginary ball. Exactly.

One more rock back. Pull the heels into the imaginary ball. Let's go for that sexy Pilates transition, right, Helen ankle, left hand onto the right knee. Left leg extends, slow and controlled. Rolling back.

Then from there, you're gonna pull that right leg in, change left hand and ankle pull, change, pull, change, pull, change, inhaling, inhale, change exhale, exhale. Let's go for four more, and pull, and pull, and pull, pull, and pull one more time, pull, and pull both knees in, grab your ankles. Simultaneously, arms back legs reach. Arms first and his second ride together in pool, inhale reach, exhale circle in in pool, inhale three, and exhale in in pool, and stretching out. And circling in, and four more, and in, and stretch. And in two more as you stretch eyes on belly button, and come back in one more time, inhale out. Exhale in, rest the head for three.

Two. One, then roll the head neck and shoulders up. Right leg to the ceiling. Left leg out towards me. Rotate both legs, hold up high on the right leg.

You're gonna pull the leg twice, pull pull scissor, and pull pull scissor, two two. Two two. Nice broad. In the elbows, pull pull. We're gonna go four more, but just hold it less a little higher now and pull pull exactly two, two, two, two, two, inhaling, inhaling, exhaling, exhaling, knees in, and relax. Good. So bring your body just a little bit to the right, and then bring the knees into the chest. Hand, on top of hand, behind the base of your head, curl the head neck and shoulders up.

Both legs straight up to the ceiling. Let's rotate to Pilates stance. I'm gonna bring you just a little bit back here. You alright? Alright. Curl up a little bit more there. Now, lower the legs for three, two, one, lift to 90 degrees. Good.

Lower to three, lift to 90. Lower three, two, three, and up. Lower four, two, three, and up. Four more, two, three, and up. Inhail as you lower, exhale as you lift, two more lower two, three, lift.

One more time in the lsu lower exhale lift, knees in and relax. Two, three, last one of the series the crisscross. Once again, hand on top of hand, behind the base of the head, curl the head neck and shoulders up, twist to the right as you extend the left leg and hold for three. Two, one, change, and reach to three, change, twist, two, three change twist. Now, this is our operation game. Don't touch either hand, change.

Two, three, change three, two, three, change four, two, three, change four a little quicker, change. One, one twist. Twist that little buzz there. Twist one more time. Twist, knees and relax. Now, knees in and relaxed fell, but this little tiny collapse. Alright. And then from there, stretch the legs out of the mat, you can scoot back a little bit.

Then you're gonna reach, both arms straight to the ceiling, inner thighs together, then let's take a roll up for five counts. Roll up five, four, three, two, one. Very good. Heels on the center of each of the blocks. Then from there, arms are gonna float shoulder height, shoulder width. You're gonna flex both feet here. Yes.

Gonna engage the bottom, lift the spine, round forward, hands forward, stomach back, heels forward balls the feet back, then roll up against that wall, roll up tailbone, lower back, middle back, upper back, neck head, and then keep the arms at shoulder height. Good, and rounding forward. As you round forward, round through those arms. I'm just gonna have the arms just a little higher right there, and then roll up to your spine one vertebra at a time. Up to a nice, tall back.

Let's go for one more. Let's keep those arms right there. Yes. And then lift round over and exhale. Exhale. Exhale.

Sail. Now hold there. This is good. Pull the shoulder blades. Yes, down the back. And then inhale rolling up one vertebra at a time. Good. I want you to bend both knees you're gonna hold on to the back of your shin bones. Good. Then from there, stretch the legs up, but bring the legs just a little bit more narrow right there.

I want you to rotate both legs We're gonna go for the open leg rocker. You're gonna rock backwards. As you come up, pull back through the ribs, good, rock back, and come up, put the brakes on. Good. Rock back. Come up, ribs back. Beautiful, three more. Rock and roll up.

Twice more. Rock back and roll up last time. Rock back and roll up hold that position. You're gonna draw all the legs together. Reach both arms forward. Hold their one. Very nice. Hold their two.

Hold their three rolling down one vertebra at a time. Neeze and hug your legs. That was good. Then not eight points of pressure into the mat, hands down, shoulders down, head down, stomach down, hips down, both legs up to the ceiling, rotate the legs, inner thighs, draw together nice, Cork screws circle right around, left center stop. Left down, right center, stop on your own, right down, left and center.

Left down, right center. Last set. And center one more time inhale, and the exhale center knees in, then legs out on the mat, inner thighs together, arms to the ceiling, and roll up for five counts for three, two, one. Good. Once again, I want you to bring his heels in the center of each of the blocks. I want you to bring your hands together. Great.

Then from there, I want you to imagine that you're a revolving door. I'm gonna push this side of the door, and that's gonna twist you to the side. Then I'm gonna push this side and it's gonna twist you to that side. I'm gonna push this left shoulder blade. I'm gonna push the right shoulder blade.

I'm gonna push the left shoulder blade whole there. Now, let this arm go behind you with the palm up then you're gonna sorry. You're gonna stretch that arm. You're gonna round forward. And you're gonna reach, reach, reach.

Come up and bring your hands together. Then we twist to the other side. Good. Then you're going to reach, reach, reach, and come up hands together. Now come to center. Open the arms out to the sides within your peripheral vision.

And for today, let's turn the palms downward. Then you're gonna flex both feet. You're going to lift, and through this left shoulder blade, you're gonna twist to the right. Then from this side, we twist to the left Through the left shoulder blade, we twist right, through the right shoulder blade, we twist left. Through the left shoulder blade, we twist, then drop both arms.

Reach your left little finger. Pass your right little toe as this arm goes back, then this hip is gonna pull down, and we're gonna stretch stretch stretch this. Okay? Then come back up to center. Good. We twist.

Drop saw. And then you're gonna pull this hip back and down, and you can let this shoulder go to the floor. And you're gonna reach, reach, reach. Stretches okay, and come back up to center. And again, twist.

Drop saw. And reach. Reach. Reach. And up to center.

And twist. Drop sol. And reach. Reach. Reach.

And up one more on your own. Twist right. Drop saul and reach, anchoring through that left hip, nice, and come up to center, lift and twist to the left, drop the arm saul, and reach. Bring that left shoulder to the floor a little bit more. Yes. And come back up to center.

Now, keep the legs in the v, shake out the legs. Imagine there's two pillows in front of you. Let your torso just rest on that imagine. Yes. And take a deep breath in. And the big exhale, exhale, exhale. One more breath. Breathing.

And breathing out. Out. Out. I want you to roll up to your spine. Then you're gonna bring the legs together, and you can roll down onto your back, and then flip over onto your stomach. And we're gonna go for the neck roll. So your chin is gonna go over the edge there.

Great. You're gonna bring your hands, elevate the hands one inch above those wooden dowels. Then from there, you're going to lift the upper body without using the hands. Good. And lower the body all the way down nice, and lift the upper body up two, and lower the body two. Lift the upper body three, hold there. You can bring the hands onto the dowels, continue to rise as high as you can. Beautiful.

Then roll down when he can take the hands off, control the descent. We'll go for one more of those, lifting up unassisted, then hands go down, the arms assist you. Then, and then let's, stay up there, actually. Sorry about that. You're gonna pull up through the naval. Wrap to the ribs, lift to the crown of the head, turn the head, look to the right, circle the head down, look to the left, look center, look left, and circle down to the right and center one more time.

Right. Circle down. To the left. And center last time left. Circle down to the right center. Lower the body when he can take the hands off. Control the descent.

Very nice. Counter stretch, child's pose. Great. Now you're gonna make that sphinx position that we had last week, and then you're gonna bring the legs behind you. And we're gonna go for the single leg kick. Great. Fifth push down, elbows push down.

But while that's pushing down, navel's pulling up. Ribs are pulling up. Crown of the head is going through the ceiling. Open the elbows just a little bit more, and then open your wrist ever so slightly. Perfect.

Bend the right leg kick heel towards bottom. Kick kick now left leg. Kick kick. And right, right, left, left, send the head through the ceiling, kick, kick, kick, kick, kick, five more in, and kick. Kick, kick, kick, kick, three more. Kick, inhaling, inhaling, exhaling, exhaling. Good. You're gonna lower down, and then what you're gonna do is you're gonna bring one hand on top the other hand. Head is gonna go right on top of that.

Now, we're gonna kick our legs simultaneously. Both legs three times kick one. Sorry. And this is actually gonna be just like a single kick one. Kick two. And kick three. Now, you're gonna stretch the legs. You're gonna push your feet down.

Push your hips down. But you're gonna lift the thighs up, lengthening there, reach the toes back, back, back. Let's do that again. Kick three times while you kick, push the hips down, and again, kick two. And hips down three, then stretch the legs, feet down onto the mat, pelvis into the mat, toes reach to me, but lengthen the front of your thighs, relax. Now, you're gonna turn, bring the right cheek onto the mat, right his face cheek, and then you're gonna bring the whole right ear on the mat, then one hand, behind the other hand, behind your upper back.

Great. And then you're gonna think of broadening through here. There we go. How is that? Now simultaneously, you're gonna kick both legs three times. Sorry.

Let's actually keep that straight. Let's do this instead. You're gonna broaden the elbows and broaden the shoulders one, broaden two, broaden three. Then I want you to slide the fingertips down your body You're gonna lift your upper body up and look straight forward. And then it can look straight out in front of you. There we go. Then lower down the other cheek onto the mat. Whole left ear on the mat and broaden one broaden two, broaden three, slide the arms down the back, looking forward, and think of your, fingertips reaching towards those toes, and it's okay to keep that together.

That's alright. And then lower down, right cheek. Hands up behind the back. Broad elbows one. Broad shoulder blades, two, broaden three, then slide the arms down the back and lift. Now as you lift, look straight out in front. And then lower down left cheek on the mat, hands behind the upper back, broaden the elbows one, broaden the shoulder blades two, three, then slide the fingertips down two, three. Good. Now we're gonna combine it.

So you're gonna lower down. You're gonna bring the hands behind the upper back. Whole right ear on the mat. Then you're gonna kick both legs three times. Kick the legs one, kick two, kick three, stretch the legs.

As you stretch the legs, slide the arms down the back, and look straight forward. Two, three, lower down, other cheek onto the mat, and kick one. Kick two. Kick three. Slide the arms down the back as you lift up feet down. Hips down, thighs up, toes back, and then lower down.

Right cheek. Kick one. Kick two. Kick three, slide the arms down the back lift. I'm gonna give you little assistance. How's that?

And lower down, other cheek onto the mat, and kick one. Kick two. Kick three, slide the arms down the back. And, generally, I hope this feels good, but I hope it feels okay. Alright. And lower down. Then from there, you're gonna counter stretch. Child's pose.

Good. It's okay if I give you a little stretch. Alright. Let me know if this feels uncomfortable. That's okay.

I'm just gonna reach posing there. Now, if your knees are feeling okay, keep your seat connected to the heels, roll up to your spine one vertebra at a time, all the way up. Great. Turning around. We're gonna go to both of our favorite exercises, exercise the neck pull. So you're gonna bring the feet underneath here. You're gonna open the legs wide all 10 toes straight up to the ceiling, then hand on top of hand, behind the base of the head, and just melt down one vertebra at a time, all the way up.

Good. Then from there, I'm gonna bring my hand underneath your back here. You're gonna bring your chin to the chest. You can push into my hand as you roll up. Push into me. And you can bend the knees a little bit.

Yes. And then round forward in a stretch. Then roll up to your spine to a nice tall back. Then from there, roll down one vertebra at a time, all the way down. Good. And again, you're gonna roll up and push your back into my hand. Yes.

And reach. And we can let that head drop forward. Then roll up to your spine. And roll down one vertebra at a time. All the way down. Good.

One more. Push your lower back into my hand. Yes. And rounding forward. Going forward and stretch stretch stretch. And rolling up, and then melt and roll down. Good. We'll do that much today.

So take your feet out of the strap. You're gonna lie on your right side of the body. You're gonna have one line from your elbow to your tailbone, and you're gonna come all the way to the very back edge of the mat. Good. Then from there, you're gonna bring your feet forward at a 45 degree angle right there. Now, left hand is gonna go right here in front of the mat. Now, you're gonna think of your body like a grandfather clock.

Your torso is gonna be the body of the clock. The leg is gonna be the pendulum. So the only thing that's allowed to move is the pendulum. You're gonna let it swing front front. And as you go back, the body of the clock stays still, and you go back to where you can.

And again, kick front front, and then going back back. Now imagine your leg is on a tabletop. Kick. Don't let it go up or down because you wanna get all the crumbs of the tape, off the table if you're cleaning it. And again, kicking front front, and then reaching to the back. Good, kick front front, and reaching back back.

Let's go for three more today. Front front. And reaching back back. Nice, Chloe, two more front front. And back back. One more front front.

And back back back. Good leg on top of leg. Rotate the leg, turning it outward. Then you're gonna think of reaching this heel past the other heel and release it, reach past and release, reach past, now kick the leg up. Good hold there.

Gonna rotate this leg here, and then you're gonna reach the leg past the other heel as you lower down. And again, kick it up Good. And keep that rotation as you reach, reach, reach, reach, reach, reach. Good. Kick it up. Good.

Rotate, and reach, reach, reach, reach, two more. Kick it up. And reach it down. One more quick up and reach slow as you go down. Then from there, you're gonna draw golf ball sized circles. So you're gonna rotate the leg, keeping that nice and straight. And you're going to brush heel to heel each time like you're striking a match off of a match box.

Three, four, five, let's reverse that. One, strike, strike, strike, and strike. Great. How are you doing? Alright. Let's go to the other side. Okay. So let's bring the feet forward at a 45 degree angle there.

Then from there. I'm just gonna slide this down for you. You're going to bring the feet onto that block and bring the whole body back so you have one line from elbow to tailbone, maybe bring your hips back just a little more perfect. Then from there, you're gonna lift the top leg up hip height. Someone has body dysmorphia. Your hips are not that high.

There we go right there. And you're gonna kick front front, and you're gonna reach back back. There we go. Front front. And reach back back. Good. Kick, kick, kick, and then reach and stretch, stretch, stretch. Let's go for four more. Kick, kick, kick.

And stretch. And three more. So imagine your upper back and your hips are against a wall, kicking. And as you're kicking, you're gonna make sure that they stay equally against the wall. One more time, kick, kick. And reach it back, back, back.

Good leg on top of leg. Rotate it. So let's do that reach. They're gonna reach that out and release. Reach out and release. Reach out and kick up. Good.

Slice and press down. And kick up and resist down. Hip is okay. And again, kick up and reach, reach, reach. Let's go for two more. Kick it up. And reach, reach, reach, one more time, kick up, and reach, reach, reach. Now golf ball sized circles, circle five, brush four, and three, brush two, strike one reverse.

Strike, again, a strike, again, a three, and a four, and a five, and relax. Good. I'm now if you swing your legs back to the, front of that mat, and then you can lie down onto your back. And we're gonna go for an exercise that's infamous, and it's called the teaser. So what you're going to do is you're going to bring your knees into the chest. Great. Then from there, you're going to bring your hands forward, chin forward. I'm gonna reach, reach, reach like we did earlier, then both legs up to the ceiling.

You're gonna hold behind the back of both thighs. Then simultaneously, bend the knees, drop the feet, roll up to rounded shape. Excellent. Then keep that round shape. Stretch the legs and hold two, three. Reach the arms forward and hold to beautiful, roll down, knees in, and relax.

And again, hands forward, chin forward, legs up, hold the back of the thighs. Drop up the feet, bend the knees rock to a rounded shape. Excellent, Chloe. Extend the legs and hold two, three. Reach the arms forward two, three.

That's okay. Roll down, knees in and relax. Let's go for one more on your own. Hands down, hands forward, chin forward, then legs up to the ceiling, hold the back of the thighs, drop the feet, bend the knees, rock up to round its shape. You can bring this down a little bit more right there. Now, hold there.

Stretch the legs and hold two, three. Reach the arms forward and hold it there. Roll down. That's okay, knees in. Relax. Now, what you're gonna do is you're going to bring both feet flat on the mat. You're going to bring the feet forward a little bit, then you're gonna lift this leg up knee to the knee.

Then from there, I'm gonna have this go a little bit lower right there. Arms are gonna go next to the ears. Now you're gonna roll up right there. Maybe a little bit too high. I'm gonna bring you down.

Just a little bit there. Now lift the arms up to the ears and rolling down. And again, rolling up. That's it. And lift the arms to the ears and rounding down, bend that knee.

Let's switch sides. So left leg extends. Now, rolling up, then lift the arms. Roll down one more. Roll up.

That's okay. Lift the arms and roll down, knees and relax. Now, probably do, do me a favor, stretch the legs out on the mat. Then inner thighs together, reach the arms to the ceiling. Let's do a roll up. So roll up.

Okay. Now hold there. So this roll up is actually very similar to our teaser. So teaser is not so far out from us because if I take this and tip you Look, you're in a teaser. So if you roll, if you can roll up, you can tease or now roll down one vertebrae at a time, knees in, hug your legs. Let's do one more exercise with you today.

You're gonna just sit up for a sec. And you can scoot back just a little bit. You're gonna make two fist in front, and you're imagining you're grabbing oars of a rowboat. You're going to round your back under like you're rowing a boat and bending in. Good. And then let's go back up.

And again, you're going to round under and roll back up. So this is great. You felt how your heels got a little light That's excellent, actually. That's what I want. I want you to roll under when your heels get light. Stop there.

Open the arms to the sides. Palms facing back. Now imagine, keep your hands on one plane. You're gonna just go back Go back and eventually they'll get even lighter. That's okay.

Alright. Let's try once again. So curl under, then open the arms and just push push push, push, and they'll come up, and then reach forward. Good. That's alright. Then the knees. And lower.

We'll do one more. I know that chorus is tired today. And again, curling under, under under, open the arms, then if you could curl under just a little more push, push, push, push, push, push, that's it. Reach, and good. Alright. So let's go for the seal. So you're gonna sit, and you're gonna reach through. We're gonna let's get you just a little forward.

Good. And then you're gonna reach underneath there. And you're gonna balance on your pelvis. Good. Then what you're gonna do is just gonna rock back and roll up. Good. Rock back and roll up. Now hold there. This time, You're gonna rock back, and you're gonna clap your feet twice.

Rock back, clap, clap, clap, and roll clap, roll, clap, clap, and I'll hold one second. We're gonna do this again. But you're doing you did something what I call ice dancing or ballroom dance. You pop that head back. So don't pop the head back.

Do it through your naval. So roll back clap clap up clap. That's it. Back clap. Clap. Up clap hold there. Now, we're gonna do the same thing. If you notice, there's a little bit of waltz speaking of ballroom dancing as a one, two, three, one clap clap. So we're gonna keep that waltz timing just gonna add a third clap on.

So you're gonna roll clap clap clap, clap, clap, clap, clap, one, two, three, one clap, two, three, one clap, two, three, one more, one clap two, three. One and stick it, glue it, park it, nail it. Relax your feet down, and relax your torso forward. And then, yes. Take a deep breath in. And a big exhale. Exhale.

Exhale. One more breath. Breathe in. Breathe out. Out. Out, roll up to your spine.

And, Chloe, you've worked hard. You are done for today. Thank you everybody.