Full-Body Flow

Hi, guys. Welcome back. Today is a full body flow. I'm on one blue spring, and let's get started. We're going to come down onto our knees like a couple of inches from your shoulder blocks hands just down onto your frame, just on all fours, so shoulders over wrist, knees are hip width apart. Let's take a nice cat cow here just to warm up your spine. Drop the belly look up.

And then exhale round the spine, tuck the chin and the tail, and then go again. Go at your own pace here. This is just a stretch for you before we start. Let's do one more together. Inhale reach the tailbone high, exhale scoop out the belly, tuck the chin, and then come to that neutral spine.

We're gonna walk our arms out or hands out a couple of inches, and then we're going to shift our whole body up and over our arms. So now the shoulders are stacked over the wrists, and my thighs are resting on my shoulder blocks. We're going to exhale and take a little knee pull here. I want you to round your spine as you draw the knees underneath the hips. Come back to that neutral spine, heads in line with your spine, and here we go. We go exhale.

I want you to really focus on keeping the shoulders down. And trying to round that mid back and low back. So pulling your back up to the ceiling as you draw the knees underneath you. It's all in the core. Just warming up those abs.

Here we go. We got five. Inhale reaching back, exhale. Curling in and up. Good. Three more. You're really your weight is over those arms, but I'm not necessarily pulling on the frame.

I'm really using the abs to draw the knees in and up. Let's pause in and hold it here. Go out an inch, deeper, pulling in the knees under for five, little mini pulses for four, tucking that tailbone under for three, For two, round, round, round, and one, sit it all the way back to a child's pose, let it go. Good. I want your carriage all the way back to its home base. Roll yourself up. Interlace those fingers behind your back, open up the chest, chin lifts, and we're gonna forward fold, forehead to your head rest. Maybe you stay here, maybe you kind of slightly roll up onto the top of the head and take the arms even further over your head.

Really stretching the shoulders and then slowly return, coming all the way up. Let's go into a nice little side stretch here. Take the left arm up and over, right hand to the carriage, and then side to side. Let's do that one more each side. And then let's go back.

To our frame, hands on the frame, shift your weight forward. So thighs are up against those shoulder blocks. Second set of these knee curls, we're gonna curl up rounding the spine, pulling the knees in and up. Good. Trying to really pull that low belly in, especially.

And then rounding the mid back, tail tucks under. Let's do four more. Keep your breath going. And you're impressing those. You're chest away from the floor, keeping your shoulders down.

Let's do one more in pause. Go back to the pulses. Make a mini deeper, pulling under. Lifting. For four, three, belly button to spine for two, and then take that child's pose on one letting it go.

I want your arms straight out in front of you. Hold onto your frame. We're gonna pull in the frame as we lift our head slide the shoulder blades down your back, lift your chest, and then float yourself down. Good. Again, we inhale reach. Try to keep your hips onto your heels.

So try to keep your hips down as you lift your chest so you get that nice stretch in your spine, heart forward, and then exhale letting it go. Let's do one more really pulling on the frame. Keep the arms straight, slide the shoulder blades down the back. Lift the lift, lift, and then slowly return. Get back. Good. Roll yourself up. We're gonna swing our legs around.

Stay on that blue spring for me, and we're gonna come down. So, shift your hips all the way to the edge of your carriage so you can roll yourself back, hands behind your head, and I want you to tip to walk your feet towards your frame. So not a whole lot of weight is in our legs. It's all in our abs here. I want you to lift your head and chest first and then take the legs to a tabletop position. So find your position here, stack those knees over your hips, lift your head and chest even more, and we take a little toe tap, keeping the chest lifted, tap the right toes to the floor. And pull it up.

We're alternating. Good. Inhale as you lower exhale lift. Good. Keeping the chest lifted. Really wrapping that rib cage to help lift the chest here. Let's do four more. For three.

For two. And then keep the left toes down on the floor. We're gonna cross the right ankle over the left you're in like a figure four here. We're gonna pull, head goes back, and we're gonna lift the chest, lift the legs at the same time. Try to tap that right elbow to that right knee, take it away without arching the back, just a little tap lift. I have some tension in my legs here.

So that left leg is really helping to draw both legs into my chest. We go back, exhale. Good. Four more. Really trying to get the chest up to tap the elbow to the knee for three.

For two. And we're gonna stay Up on one, this time we're gonna add a little hip lift with it. So chest is gonna lift, hips are gonna lift. Little scoop and lift for eight, seven. So that low belly is trying to rock the pelvis off the carriage. And then your upper body is lifting for four.

Three. Really nice you guys. Two. And one, we're gonna extend the right leg up to the ceiling. Left leg there. Straight out in front of you, twist left elbow to right knee, we scissor switch, twisting across for eight. For seven.

You can keep those legs bent if you need to. Slightly bent, a really thin stretch, stretch, stretch for four, for three, so good for two. And one, we gotta start all over, right toes to the floor cross the left ankle over that right knee. Take the head back. Give yourself a moment here.

Here we go exhale, lift, upper body, legs, they meet in the center, and then we control that little toe just barely taps, and we lift. You're resisting arching your back as your head goes back. So keep it nice and contained. And let's do four more. For three.

Abbs on fire. Yes. For two. One more. We're going into those pulses. So a little hip rock. Yeah. Hip rock and upper bodies lifting more.

So you're like trying to get into a tight little ball and lift for four. For three, for two, and final one extend the left leg high. Right leg is out, out, out. We're reaching right elbow to left knee, crisscross, big scissors with the legs. And we go side to side for eight, seven, six, five, four, three, really nice, two, and one whoo, hug your knees into your chest.

Maybe you let your head go back and then just slowly rock yourself up. We're gonna stay on that blue spring and we're gonna go to our straps. So just sit right in front of your shoulder blocks for me. Legs are straight out in front of you, grab those short loops, and we're gonna go into some arms here. If your hamstrings don't allow, you can always cross your ankles and sit cross legged, but If you can, keeping those legs straight out in front of you, I want you to sit up as tall as you can. So really pulling the belly, roll the shoulders back, sitting straight up.

Let's go for a serving arm here. And then keeping those arms slightly bent, collarbone wide, sitting up tall, exhale as you reach. Let's do four more here because we're just gonna keep adding on to this. So it might feel light and easy now, but just keep going. Let's do two more sitting up a little bit taller.

And one. So we're gonna involve those abs, so it's like someone's pulling you back by the shirt. You're gonna scoop out the belly contract as you round forward and reach forward, engage those abs, un fold so you're sitting up tall arms in like a y position, and then just bend the elbows back by your hips. We go exhale reach, dive forward, pull the belly back. Good. Straighten up, long nice spine, why those arms out, gather the ribcage and then slowly bend the arms down by your sides. Here we go.

Over, inhale, lift. And then exhale, bring the arms down. Here we go, exhale reach, dipping the chin. Sam tall, slide those shoulder blades down your back and pull up the arms out. Let's do two more. Exale.

Go go go reach reach reach. Sit up taller, taller, taller, taller, open up the arms and float it down. One more. Over. We lift.

I lied. Let's do one more because we're gonna pause halfway. So find that y position, float the arms out and pause here. We hug a tree without bringing the shoulders with it. Keep the shoulder blades down your back, sit up a little bit taller, and exhale. Keeping the arms slightly in front of you so you can keep that ribcage nice and tied. Let's do four more here.

For three, for two. And we're gonna pause on one opening up those arms. We're gonna go into a little circle here. Let's do eight going forward and around. Keeping them like around a beach ball.

So they're like medium sized circles, we'll say. But you have to go slow with control because you are on that blue spring. So you don't want the ropes to jump, so just keep it slow and controlled. Let's do three more. Breathe, breathe, breathe. Good. And then let's reverse.

We go forward, but without the shoulders, collarbone wide. Sitting up tall. Let's do four more. For three, good. For two, last one. Awesome.

Okay. If you're not sitting cross legged already, Let's all go to a cross legged position because I want you to hinge forward from your hips, find this like diagonal line with your spine, bring your arms to goal post, and we're gonna just do an overhead punch here. Reach the arms forward keeping this flat back, elbows back. We go for eight. Inhale exhale. Seven. Really pressing the palms into those short loops, like you're pressing the air forward. Go ahead.

Couple more keeping the shoulders down in the belly in. Good. I think we should do some extras here. Let's keep going. We got five. For four. Good. Keep the neck out of it.

For three. Two. Nice and easy. And one. Awesome. Okay. Hang up those straps for me.

We're gonna swing our legs back around off of our carriage This time bringing the fingertips off of the side of the carriage and we're gonna walk forward a little bit so our hips are right off. We're gonna take the hips straight down, bending the elbows and push away from the floor. Just a tricep dip Good old faithful. It always works. Of course, we're going to add a little jazz into it, but just start here actively like squeezing the elbows towards each other so they don't flare out and you don't get rounded and keep the shoulders out of it.

So keep those shoulders down. Let's do four more. And we're gonna add to it for three. For two. Good. And once, we're gonna do a little double pulse down. So we double bounce We go two down, straighten the arms, you're gonna kick one leg up.

We go double, pulse, little kick and lift. So after the pulse, really straighten those arms, press the shoulders down. Long neck. Down, down we kick up. Down, down we kick up. Four more you can do it.

We reach and lift. Good triceps on fire. Give me one more on each side. You got it. Last one. Whoa. Push yourself back and let's go to one yellow spring.

Taking your blue off And we're gonna come up onto our carriage. So just be aware it's on that light spring. So hands down first so you have a grip. We're gonna come to the front edge of our carriage. So we're nice and forward here. We're gonna stack our shoulders over your wrists and come up onto the balls of the feet.

I want you to slide out to a plank position. So drop the hips in line with the spine. We're gonna isolate from the feet or the ankles and you're going to walk your feet back towards your shoulder blocks and then forward again. You can look down just to make sure you don't walk completely off of your carriage. Yeah. So maybe only take three little steps forward, we go back.

So I'm trying to just not bend my knees. I'm trying to just push from my toes and isolating from my ankles. Let's do two more walking forward belly bande spine. This one is not easy, but it's kind of fun. And last one, keep your feet towards the edge here. Bring the carriage forward.

Do a little forward fold. Shake it out. Give yourself a moment. We're going to go into a little side plank for our obliques, but I want you to shift your heels to the right. So toes pointing to the left. You're still towards the top portion of your carriage. So toes are pointing to the left.

We're gonna keep our shoulders stacked over our wrists and just drop that right hip down towards the well of the springs, and I'm up on my toes slightly because I feel the engagement more. You're gonna pike your hips up to draw the carriage in, keeping the shoulders over the wrist the whole time, drop the right hip, pike and pull it in. Good. So as you do this, I want you to try to keep your shoulders as square as possible to the floor, but keep your hips facing that side wall. So keep the right hip facing or pulling down, even as you pull it up, don't let your hips square too much. Keep that little that little side twist going the whole time. Let's do four more.

Good. Inhale exhale. For three, using that right oblique to really lift the pelvis. For two, let's do one more and we're gonna pause at the bottom and then just bend the knees, pull the knees underneath the hips, and shoot it back out for eight. Seven. Good.

Sholders down. Press your chest away from the floor. Your abs are pulling those legs in and out. For three. For two. Give me one more, bring it in, and take that forward fold again. Maybe you shake out your wrist.

It can be a little risky here, but we only have one more side. So let's get to it. Let's take the hands to the bargain. This time, toes are pointed to the right and our left hip is going to drop down towards the well of the springs. Our hips are going to stay twisted as we draw the legs in. You can come up onto the balls of the feet, if you'd like or just keep your feet flat.

Whatever feels best for you. Drop the left tip down. Pike it up. Pull it in. Little sideways trimmer here. Good.

Low belly, in and up. Square off the shoulders as much as you can four more. Good. For three, You got it two more. Two and one more. Good on the next one. Keep your legs there out and bend in.

Shoot it out. And in. Good knees are drawing underneath the hips. Shhew. Shoulder square. Keep the hips facing away. For four.

For three. Good for two. Give me one more. And then draw that carrot in. Forwardful. Awesome. You guys step off of your carrots.

Let's go to one red spring. We're gonna go to some glooty booty here. So But first, let's step our right foot forward, left knee onto your carriage, foot up against that shoulder block. I want you to take a nice little lunge stretch here first. So chest is up hips are forward.

Take a breath here, maybe draw the carriage in a couple of inches and sliding that left knee back, finding that stretch. Keeping the hips nice and square. Let's do that one more time. Just letting it go. Nice, you guys. Come all the way in.

And, Adjess, I want you to step your right foot back just a little bit so your knees are more in line with each other. I do want that foot close to your carriage though. Or close to your frame. So if it's too far out, then our, ankle isn't in line with our hips. So that's important.

I want you to stand up tall. So 90% of your weight is on your right leg. We're gonna bend both legs though, shift forward, so pitch forward from your hips, find your abs, and you're gonna go for this little scooter kickback. Keeping most of your weight, though, on that right leg. So we're not going back with the carriage.

I want you to stay forward on your right leg. Keeping those hips nice and square. Trying to be aware if you're like sitting into one hip. Over the other, just keeping them on the same plane. Good.

And then just drive that right heel into the floor. So you're activating more of the back of the leg, not so much the quad. Let's do five more here. For four. Three.

Two, this time we're gonna stretch the left leg back. Keep it nice and straight. Dig deeper in the right leg. So meaning bend the right knee deeper, get lower into your lunge and then just come up an inch. We're still in this flat back.

So you're pitched forward, think nose to floor. Go down an inch, up an inch for eight. For seven. Get it lower. You can do it for five. For four. Keeping this left leg nice and strong and stable for three two, and then bring it in on one.

We're going to rotate towards our carriage. So, our hips are square, legs are parallel. I'm up on my little toe or ball of the foot. We're going to bend that right leg, that standing leg shift your hips back, tailbone back, so you're pitch forward from your waist, and we're gonna go for that little scooter again. I don't want you to go with the carriage.

I want you to keep your weight over that right leg so you really burn out that right glute. So it's almost gonna feel like you're leaning on your right side. But I really just want your weight stable on that right side. Good. Breathe. Breathe. Breathe.

Let's do eight more here. You can do it. Verse seven. Six. You got it five. Four. Keeping that leg parallel for three. Two.

Bring the carriage and on one hands to prayer, send your booty back. Actually, let's reach the arms forward and do a little pulse here, down an inch, up an inch for eight. Seven, bending in the right leg deeper. Five, four, three. So good for two. Get lower and one. Bringing it in.

We're gonna come to our carriage now and you're gonna throw your let's take a seat though so it's easier. Let's throw your left leg in the big loop. I'm gonna take it all the way above my knee, and now let's come to your knees and your hands on your carriage. Adjust that loop if you need to. We're gonna walk the knees back, and I want you to walk the right knee over so it's in the middle of the shoulder blocks, but underneath your hip, we're gonna come down onto the right forearm, keep the left palm up on this shoulder block. We're gonna open up the left shoulder and the left hip, and we're gonna go into a hydrant here.

So engage your abs to stabilize everything. We go down with the knee and up the whole leg, lifting piecing it back together. Good. I want you to press your chest away from the floor. So your arms are nice and strong to support you. And we are feeling it in even though our left leg is the working leg.

You really feel it in that standing right leg. Four more. And then we'll add to it, of course. For three, Good. Try not to dump in your right side, kind of lean into your left side a little bit for two. And one, we're gonna add a little high drink kick to it. You kick it out.

It's hip height. You fold it in back down. We go up, kick it out, and fold it in. Good. This is really all you. Yeah. The carrot or the springs aren't helping you very much. So you really have to stabilize yourself using your whole body. Let's do four more.

You got it. For three, kick it out. Good. Plug in that low belly even more to get out of your low back and give me one more and fold it in. So good. You guys, we got another side to do. So sit on down. Let's take your foot or your leg out of that strap, hang it up, and let's go to your other side starting with that stretch.

So I want you to do the left leg down, right foot up against that shoulder block, rest your right knee on the carriage, and go for that hip flexor stretch sliding the knee back, opening up the chest, take a deep breath. Good. You can draw the carriage in, kind of come up a couple of inches, and then go for that, slide back with the knee. Keeping the hips square. Just stretch here. Let's do one more, exhale pressing it back.

So good. Let's go to our other side here. So adjust that left foot close to your frame, but walk it back just a little bit so the knees are more in line, sit up tall, take the right knee off the carriage, hands on your hips, I want you to bend the left knee, pitch forward from your waist, find this position, and then you scoot from there pressing the carriage back, but not going with the carriage. Keeping all the weight forward on your left leg. I say all the weight, the majority of the weight. So you just want just enough weight in the right leg to stretch it out and bring it in. Yeah?

Good. Don't give me any roundness here. Squeezing between your shoulder blades. Think long neck, long spine, and keep your breath going. Let's go eight more here. Seven six. Good.

Keeping that knee right over the ankle. For five, four, three. Two, we're gonna keep the back leg straight on one, and you're gonna bend the left knee even more to get deeper lower and then come up an inch. Down an inch, up an inch. Good. So the right leg is strong and stable, but the left leg is doing all the work.

It's moving the carriage. The deeper you you bend their left knee, the more you'll get that length and range of motion in the carriage. Yeah. Four more. Dig deeper for three. Two. So nice. Last one and then bring the carriage in We're gonna rotate so we're facing our carriage. Hips are square.

We're still parallel, so try not to turn the knee and the toes out. You are on the ball of that foot. We're gonna press. Go for these little scooters here. But keeping all the weight on the left side.

So, resist going with the carriage. So good. Your tailbone is shooting back. You're slightly pitched forward from your hips. And that belly is in. Let's go eight more. Eight.

Plug it in. Seven. Six. Keep breathing for five. Four. We got three, two, and then keep the carriage in on one, shoot those arms out.

We go down an inch, up an inch, for eight, seven. It's all about the standing leg, that left leg for six, five, four, it's so tiny, but powerful for three, two, reach it back and one stand up tall. So good you guys. Let's come down seated so you can throw your right leg in the big loop all the way above your knee. Once you get it on there, you can come to your carriage, hands and knees on, walk your knees back, then walk that left knee over slightly so it's in the center, left forearm down, right palm on your shoulder block, We're gonna open up the hip and the shoulder in the right side and lift the leg into hydrant. We go down and up for eight. Good. Plug everything in.

Arms are strong supporting you. And we're going. We got it. Second side. Good. Give me four more. Plug it in. Lift that leg for three.

For two, put some weight in the right side. So you're not just caving in on the left. Two. And one, let's go for that kick out. So we hydrant. We kick out.

We bend in and lower down. Lift. Kick. And vent it down. So good.

Reach. And breathe. Nice you guys. Let's do four more here. You got it. Keep those abs plugged in against your back. For three, give me two more.

You feel the fire in your left glute. So good. Amazing you guys. Let's take a seat. Get ourselves out of this strap.

And we're gonna grab our box. Staying on this red spring here, grab your box, and we're gonna throw it on long ways over your shoulder blocks for a little back extension. So come on down. Belly and chest on the box, hands on your bar. I like to scoot forward so my chest is like half on, half off, straighten those arms, and I want you to just drop your head and give yourself a moment after all that. Taking your breath here.

And then while you're here, I wanted to really plug in that belly as if to get it off of the box and engage those glutes so the legs have a little bit of engagement here. Keep the arms nice and straight We're gonna start with the head lifting the head. Slide the shoulder blades down the back. Lift the belly off of the box as you come into your back extension and then exhale. Let everything go.

Again, we inhale lift Slide the shoulder blades down the back, lift, lift lift in the belly. Really nice stretch here pressing the arms down as you lift up. Yes. So backs of the arms pressing down and you're lifting up. So nice. Let's do one more slow with control like we're doing, coming up, belly in, lift, lift, lift. And then we're gonna just stop halfway.

So bring this flat back, I want you to lift the thighs off the box if you can. Keep the belly plugged in and we flutter kick the legs for 10, for nine, belly in, and keep those shoulders down. Lock down your back. For six, five, thighs off the box if you can for four, for three, for two, and one. I want you to bend the legs, cross the ankles, bend the elbows out to the side. We're gonna do a little basketball shoot and we're gonna flick your wrist as you jump, catch.

Flick your wrist jump. So the arms stay straight until you find the bar, you can bend the elbows. Head stays in line with your spine. Your back is engaged. Your abs are plugged in.

And your arms are working. Push push push. Let's do eight here. We got it. Seven. Little lift with the chest so that back stays engaged.

Good. Let's do five more. Agsy all. Four. Three really nice. Reach those arms long for two.

Last one stretch the arms out stretch the legs out, lift lift lift in the upper body and the legs and we flutter kick for final ten nine, eight, so good plug it in for five, four, shoulders down, lift, lift, lift for three, for two, and one coming all the way. In. Arms beside your box, just to press yourself off, let's swing the legs around, and let's come around to the front of your bar here. Grab onto your bar. Final stretch you guys step back so your feet are underneath your hips and hip width apart and then just drop your belly. Arms are straight and long.

Drop your head through your arms, shake it out. We're gonna stay here And on your next breath, I want you to pull the belly in, tuck the tailbone under, start to round the spine, come forward onto the balls of the feet, press the hips forward, open up the chest, so like an up dog. And then tailbone leads you back to where you came from, drop your head. Let's do that again. Really hanging heavy so you get that stretch in your shoulders, exhale scoop out the belly round, tuck the tail, come up onto the toes, pressives forward, open up the chest.

And then tailbone leads you back. This time, hands go to the floor, bend the knees, shake out the head. Let's cross the forearm, sway side to side, hanging heavy like a rag doll. And slowly, you're gonna start to roll yourself up and you are done. Thank you so much for joining me.