Functional Conditioning Mat

Hi, everybody. I'm Tom McCook. It's great pleasure to be back at Pilates anytime. I'm here with Chloe and Katie. And this mat class will include the Magic Circle and Franklin Ball. It's a functional movement session, full body, We'll work from standing down onto the mat.

And we're gonna start with just a simple warm up to get the appropriate perception of your body woken up so your body can move better, feel better, and get the most benefit from this class. So we'll just start. You guys can face in towards the middle. We're just gonna bring up your right arm. And tap all sides of your arm.

And tapping is a way to improve your proprioception, and tapping is good to know is free. Tap all around your shoulder joint. All the way up to your neck on that side. So you're just waking up your mind map, your body's ability to sense where it is in space. It's related to tension, effort, position, all related to better proprioception.

There we go. Now from there, put your hand on your shoulder muscle, your deltoid, and just spong your way down the arm. Give it a squeeze. There we go. When you get to the forearm, twist the tissue encounter, twist the bone and work your way down all the way to your wrist. There we go. And when you get to your wrist, wrap your hand around your wrist and just stir your hand.

Spend a lot of time on the computer. This is a good thing to do on a daily basis. Then take your other fist and work it into your palm like you're rolling out the underside of your foot. There we go. And then give each finger a pull and a twist. That's it. Then, lastly, on this side from your neck, just brush down sluffing off anything in your life that no longer serves you.

There we go. And just take a moment just to let that notice. You might notice that arm already feels a little longer and more dropped. Let's take side two. We'll just tap first. All the way up to the neck. All sides equal opportunity, all around the shoulder joint.

Great. You can put this even though we were doing a full class. You can put in this proprioceptive work. It's just part of a movement snack in the middle of your day if you've been sitting a lot. Great idea just to get out of your head and get back into your body. Now from there, put your hand on your delt toward your shoulder muscle and just sponge your way down, bicep tricep. When you get to the forearm, twist the tissue counter, twist the bone, Underneath your skin, you have your superficial fascia, which also houses some of your immune system.

So you're stimulating that when you do this, then stir your wrist as you hold the wrist and reverse. Then take your other fist into the palm, give it a little love, and then give each finger a pull and a twist. And then, lastly, brush down from your neck to your fingers. Just slough it all off. A little better already. Shake him out. Now from there, we're just gonna tap your chest.

Big pumps up here, your heart and lungs, but also your chest muscles, and then tap your belly wall, which we're gonna be using today. And then with the back of your fist, tap along the rim of your ribs front to back. This is the level of your diaphragm, your most important breathing muscle. Couple times. And then tap down the front of your legs, all the way to your ankles.

Up the back of your legs and hips. Down the outer border, and then up your inseams, then give your butt a punch. There we go. And then tap your tap your head, light fingertips. All sides. Tap your face, cheekbones, jawline.

Give your ears a little pull. And then shake out your limbs. Now we're gonna do something to wake up the feet, which also includes a little bit of rhythm. Rhythm is an important part of moving. So we're gonna take our feet.

We're just gonna go, we're gonna step back and go ball ball, heel, heel, ball, ball, heel, heel, ba, ba. And you're thinking, is that all, Tom? The answer is no. We're gonna add something. And my question to you, is, are you looking forward to the next minute of your life?

Cause that's all there is. So we're gonna add the arms, and it's gonna look like this. Hips shoulders up. Hips shoulders up. I just threw you guys into the deep end.

It's all good. That's it. You can add a little attitude at the top. And just two more. And one. Now, shake that out.

So it doesn't matter if you did it perfect. What would the quality of how you did it is less important than you're training your body to bring your awareness to what you're doing so you're creating selective focus. And really good for your brain and it's not dangerous. So from there, we're just gonna go into the movements of the hips with your feet right under your sit bones. Press into your feet and lift your 10 toes off the floor.

Picture sure you got three key weight bearing points on your feet. The ball behind your big toe, the ball behind your little toe and your heel, then just lay the toes down and do that a few times and just sense, can I start to get the weight to feel a little more even on those three points? The most left out point is the front lateral point. The point behind the little toe. And then as you get a sense that it's a little more balanced, stay there, and shift your weight a little bit to the left and lift your right knee and bring your opposite hand to your inner knee. Just alternate.

We'll just do that mild diagonal press and on the standing foot, press into those three points. Then grow a little taller through the crown of your head. Relax the neck and shoulders. Hint of a smile saying, well, I kinda like this. This is working.

One more each side. Now from there, with your hands on your hips, glide your pelvis side to side, but keep your eyes level with the horizon. And on the side, you're shifting towards keep your three foot points on the floor. Now next time you shift to whatever side you're shifting, stay. Now reach that arm straight up. Take the other arm forward and take a big breath.

Now rebound back to the center. Shift out to side two. Take that arm up. Reach forward. Keep the eyes level. Rebound back to center.

Just one more each way. Shift, reach, reach, big breath, back to center, glide out, reach, reach, back to center. Now from there, take your feet a little wider. Turn them out just slightly. We're gonna take it into a few squats. So when you bend, just bend a small amount, feel your three foot points. And as you sink lower, bend the elbows, And on the exhale, press into your foot points, press your arms to the back like chest expansion, inhale on the down, exhale up.

All the way through, try to keep the weight balanced on each side. Smooth, breathing all the way through. Just three more. And two, exhale to straighten and press back. And one.

Now take your feet and just turn them a little bit in. Small bend of your knees, pelvis red under your head, and then draw your chin back and up so you get a sense of, like, you're basically trying to straighten the spine a little bit more. Put one hand on the front of your pelvis, one hand on the back. Keep your knees bent and press into your foot points. Now curl the tail forward and reach the tail back.

Just arch curl. So when you curl, you're using your pelvic muscles, your inner thighs, your belly. When you reach back, you feel a little bit of your lower back. We have about five, six more. Nice and fluid, mobilizing all of your pelvis and lower back joints.

Now next time you curl, hold the curl, keep your ribs melted down. Take your arms up to the side with your palms up. Now from your rib cage up translate to your right. Center left. Nice and fluid.

So we're getting those joints to move more through this translation between the rib cage and the lower back. That's it. Now next time we go to the right, stay, now slowly side bend right. Lengthen back up and back to center. Translate first, side bend, lengthen up and center. And again, translate, side bend.

Lengthen up and center, translate, side bend, lengthen up to center one more each way. Translate, side bend. Center translate, side bend. Back to center. Now turn your feet out a little bit. Do a simple plie. Bring your hands to your shoulders and roll the shoulders back.

Picture you're just gonna move from your ribcage up and just rotate, keeping your hips and knees relatively still. And as you turn, on the side you're turning towards, pull the shoulder a bit more towards the spine. So you start to feel the middle of your upper back and even look back. That's it. Two more each way. And one.

Back to the center and lengthen. Now as you sit into your plié, we're gonna do a plié squat, sweep the arms out to the side, and a plié now as you watts sit deeper and float the arms overhead. Come all the way up. Press out through the air. Inhale on the down.

XL out. Just two more. And one. Press out and up and down. Very nice. Now, we're gonna help yourself down onto your mat grab one of your balls, but have the other one close by. And you'll come onto your back and put that one ball under your sacrum on your back.

So be right behind your pubic bone on the back of your pelvis with your feet flat and have your feet in line with your sit bones, like the width of your sit bones, so a little narrower than the or borders of your hips, and just take a couple breaths with your arms nice and long, and let your body weight just fall into gravity. Like let the pelvis fall into the ball, and just become aware of your position on the floor, nose in line with your chin, breath low and wide into the torso. Just take one more nice fluid breath like that, and even become aware of your three foot points on the floor. So we're gonna do the arch curl here that you did standing. So take a breath and on your neck exhale initiating from your tailbone, curl the tail towards the back of the knees, lengthening your lower back, then inhale tip your pelvis towards the floor, and go back and forth nice and slow like that. Go for nice even quality between each side of your lower back.

So right now, you're moving between twelve and 06:00. Twelve is your belly button, six is your tail. One more each direction. Now we're gonna take it into a clock. So picture your two front hip bones are three and nine.

So we're gonna go really slow. So on the exhale curl towards 12:00. Now from the curled position, move towards one hip bone and down to your tail on one half of the clock. Exale up on the other side. And let yourself go all the way down into extension.

So you drop the tail towards the floor, then curl up on side too. There you go. Take your time like that. Picture your your pelvis is about half filled with water, and you're tipping the water to each number on the clock. And all the way through, so you can keep your feet planted. If it feels a little ratchety, slow it down. Just see if you can smooth out the edges. That's it.

Great way to warm up the center of your body and all the joints and connect to your muscles. One more in the direction you're going, and then reverse. Take your time. Feel that relationship between your inner thighs, your waistline, your lower back. One or two more in the direction you're going. Very nice. Now as you come to the middle, see if you can level the pelvis and float your arm straight up to the ceiling.

Now, we're just gonna do simple marching just as you exhale as you follow the waistline muscles in, float one knee like you're marching in place, inhale to lower. Just do two each side before we add to it. Practice keeping the pelvis level and relatively still. Next time you lift one, keep it up, now bring up side two. So you have both legs up in the air.

So you get that little bit of instability challenge. There you go. Now really slow on the exhale, lower and lift one leg. And focus on keeping the shape of the lower back the same. Your jaw relaxed, your neck soft, your head heavy. That's it.

Now add really slow without arching your lower back, take the opposite arm to the back as the leg lowers. Take your time. That's it. Nice and fluid. Good. Got that little bit of instability gives you feedback to clean up the form.

Nice. Do two more each side. No rush. Yep. Nice, you guys. One more. Now as you get up to the finish where you are, really slows, you breathe in, open both knees and feet away from each other away from the midline, exhale to close, and the legs will just stay bent the whole time.

Just feel like you're connected to your center line so you can keep the weight balanced on the back of the pelvis. That's it. Then you can add the arms open like hug a tree and close, connect to your scapula, your inner thigh muscles, your waistline and pelvis. That's it. Just two more. There we go. And one more. Now, really slow place one foot on the floor than the other foot. Now take the other ball and put both balls right above your sit bones on the back of your hips, so a little wider than the sacrum now.

So pretty low too, so like on your butt, but below the lower back. Now bring your knees up in the air again and take hold of your right knee and pull it in closer to your chest with both your arms. So this is for your hip flexors. So reach the free leg straight up to the ceiling, not a long exhale let it lower towards the floor. And then bend it in towards your chest.

Reach it up. And on the lowering phase, let the weight of the leg traction those deeper muscles. And notice how you can keep your neck relaxed, the tops of your shoulders soft, We just get preparing the body for the work to come. That's it. And just do two more on that side. Nice and fluid.

And one, As that knee comes in, go right into side two. Reach up, and now float it down. Fill how your leg, that what's decelerating your leg is that it's deeper hip flexor muscles, they're lengthening, while the leg is lowering. There we go. Two more. Nice and smooth.

And one. Great work, you guys. Now place your feet on the floor, take the balls away, and take the ring. And I want you to put your legs through the ring and put the padded part of the ring just above your knees on the outer thighs. That's it. And have your feet about the width of the ring, and just center the weight on the back of your pelvis.

Now, we're just gonna practice a core activation, hip rotator activation. So keeping your foot points on the floor the whole time as you sail and follow the waistline muscles in, slowly push both legs out into the ring, then inhale to release. Do that four times. Think of keeping that big toe mound on the floor when you push out. That's it. One more.

Now next time as you push out, as you're pushing out and exhaling, curl into an articulated bridge. Now, in the bridge, inhale, the arms overhead into a high v, thumbs towards the floor. That traction down away from your fingertips. Once your hips are all the way back on the floor, float your arms to your side. And again, on the exhale, press out and peel into the bridge.

Inhale into the overhead reach, traction down away from your fingertips, all the way down through the spine, float the arms to your side. Just two more times. Nice and smooth. Go for length, alignment, and tone, reach, traction down. Good work. One more.

That's it. Good work. And now as you get all the way to the bottom of the one you're on, take the ring off and put it on your inner legs. But instead of your inner thighs, put it below the knee joint, like on the top of your shins, so you can even put it down there. You'll have it'll be a little easier on your, your positioning. And have your feet in parallel, but have them a little, have them a little wider than the the ring or maybe the width of the ring before you squeeze it.

So we'll do the same sequence, but on the exhale phases, you follow the waistline muscles in, squeeze the ring and bring your foot points into the floor, then release the squeeze on the inhale. And do that four times. Really get that connection. Go for evenness on both sides of your, of your lower back, your inner thighs and pelvis. Now next time, squeeze still squeezing, peel into the articulated bridge.

Take a breath at the top, release the squeeze. Now squeeze and articulate back down. At the bottom as you breathe in, release the squeeze. Squeeze and articulate back up again. At the top, release the squeeze of the breath, squeeze and lengthen back down.

Two more times, nice and fluid. Move at your own breath rate. There we go. And one more. Good work, you guys.

Now as you get to the bottom of the one you're on, bring your knees up in the air and put the ring between your ankles. There you go. Now bring your arms long by your sides, maybe just a little wider than your shoulders and press the back of the shoulders and the back of the arms into the floor. And see if you can bring the back of your waistline into the floor. So your lower back feels like it just got a little longer. So this is a very small pelvic rotation as you breathe in, rotate your pelvis to the left, but keep the right shoulder blade on the floor. Ex, I'll give the ring a little squeeze to come back to the middle.

Inhale to side too. Excellent, center. Really feel that connection of your back, your side body, your waistline, your in seams. One more each way. That's it.

As you come to the middle, interlace the fingers behind your head, and we're gonna take it into an ab curl with an oblique twist. So take a breath. On the exhale, float your head roll it forward like a wheel and turn to your right as you give the ring a little squeeze. Inhale down with the torso, exhale and decide to do four reach direction. Three more.

That's it. Nice and strong. There you go. Fill that upper lower connection. Good. That's it.

Feel like from your ribcage, you're turning one more each way now. And last one. Good work. Now as you come down, take the ring in your hands, and put the ring over the ball of your right foot. There you go. Now with your down leg, you can slide it long or slightly bent if you need to to keep your pelvis stable. Just gonna do a simple bend and stretch.

So keeping the pelvis level as you inhale, bend and straighten the knee four times. That's it. If you have crazy range, like, like, D, you can just go where you can go. There you go. Which is awesome.

Now next time as you go into the stretch, hold the stretch, and give it a little pull with your arms and point and flex from your ankles. So you just wake up that foot ankle connection and the calf muscles. That's it. Now next time as you press hold the press, take a breath, come into an ab curl so you're looking at your belly as you pull with the ring for two big breaths. One more breath. That's in now nice and slow, lower down, and we're gonna take it to side two.

So you'll just switch legs while you're there. So first start with just the simple bend and stretch. Keep the pelvis level. Bend and stretch the knee. Shoulders on the floor, head in line with the spine.

One more. Now hold the stretch. A little bit of pull with the arms, point and flex at the ankle joint. That's it. Two more. And one, now point, hold the point, take a breath, come into your ab curl, looking at your belly, reach into your legs.

One more big breath. Lengthen all the way down. Now roll yourself up to a seated position and put the ring over the first foot. And we're gonna do single leg roll down with the ring. So as you lift your leg up, push forward with your foot and set the shoulders down and from your pelvis slowly peel down onto your back.

And when you're all the way back, you guys can go all the way down, come into a hamstring stretch, inhale let the leg move away. Now peel off the floor and grow tall at the top. Do two more nice and fluid. Peel down slow. Use the ring in that opposition your body to organize. Kind to a stretch at the bottom.

And again, tuck the chin and peel right back up. Good work. One more now. Nice and fluid. That's it.

Stretch at the bottom. And then nod the chin. Curle off the floor. Good work. As you get to the top, take a moment to switch your legs. Grow tall, set the shoulders from the pelvic wheel, like the pelvis is a wheel rolling back as you reach into your limbs.

At the bottom, take it into the stretch. Nod the chin peel off the floor with control. Good work. Two more times. Nice and fluid. Come into the stretch.

That's it. Set the shoulders low as you come up so you can keep the connection to your core. One more time now. Nice and strong. That's it. Into the stretch.

This time when you come all the way up, we're gonna take it into roll ups of a different version. So now once you come all the way up, take the ring and put it in the heel of both your hands, bring your feet together in a small v and point your feet and as you grow tall, give the ring a little squeeze and press your legs down and together. From your pelvis slowly roll back. Roll back smooth and fluid. That's, and now at the bottom, reach the arm straight up to the ceiling pause there for a moment.

Now see if you can bring the back of the waist a little closer to the floor. Keep it there as you reach the arms overhead. Now inhale the arms straight up to the ceiling. Flat the head and curl up and over your center and reach towards your feet. Take your time.

That's it. Beautiful for you guys. Reach forward. Feel that moment of stretch. Grow tall at the top. And, again, from the pelvis peel down, we're just gonna do three reps. Go for quality over speed.

There you go. Reach to the back with a long lower back. Arms reach up. Connect to the underside of your shoulders and peel off the ground. Good work. And reach, grow tall one more time.

Nice and smooth. That's it. Reaching up and then reach back. Reach to the ceiling. Connect, peel up and over your middle.

Reaching forward and up good work. Now we're gonna come onto the back one more time and do leg circles with the ring. When you come onto your back, take your arm that's closest to this, to your side away from the window, and put it under the heel of your hand and bring the other hand behind your head. Bend both of your legs. Now let your leg That's on the side of your hand behind your head.

Let that leg lengthen. Take a breath. Now come into an ab curl and imprint the back of the waistline. Now push down a little bit with the muscles under your arm. See, that's your connection point. And float the second leg. Now reach that leg up.

The down leg can be on the floor. Push it down. Now picture you have a cup of tea balanced on your pubic bone for leg circles. Inhale into the midline, exhale through the circle. Focus on the waistline, stay strong in the standing leg, strong in the reaching arm, two more in that direction, and reverse nice and fluid. That's it.

Feel that connection. Front side back. Two more. And one. Good work. Bend that leg place the foot on the floor, lengthen down with your torso.

Take a moment to switch your arms. That's a party. Now bring that second arm behind your head, bend both of your legs. That's it. And I take a breath and I do your ab curl. And straighten the leg on the arm that's behind your head side.

Take the other leg into a tabletop. Now balance the pelvis and extend that up leg up. Press into your connection points, inhale into the midline. Till through the circle. That's it.

Fluid. Feel the strength of your standing leg. Let the exhale be a little longer than the inhale. Good. Two more in that direction. And one, and reverse. Nice and fluid. Yep. Looks great, you guys.

Three more. And two, and one, lengthen down, bend both your legs for a moment, take the rings in your hand, and we're gonna go through the abdominal fives. We're not gonna do a ton, but we're gonna do the five. So the first thing I what I want you to do is your feet on the floor, just reach the ring in front of you and connect the heel of your hand to the underside of your shoulders. And just practice doing an ab curl where you reach the ring like, towards the top of your knees, and then roll back down. Do that one more time.

Now this time, let the ring lift a little higher and look at your belly. Now bring up one knee at a time. Pull one knee into your chest to reach the other leg long for single leg stretch and exhale switch. That's it. Wasteline to the floor. Your look is at the at the belly, the neck is long.

One knee is pulling in. One leg is reaching away. Two more each side. Back to the center as you bend both knees in, let the torso lower for a moment. Take a breath.

XL curl up again now looking at your belly. Imagine the torso doesn't change really slow, arms and legs reach away from each other. XL to the start. Pull it into your middle. Just four reps.

XL in. Good. Two more. And one. As you come in, lower the torso for a moment. We're gonna do single straight legs, but the setup will be the same with the upper body. Take a breath and go a little slower this one so you can keep your stip stability in your pelvis.

XL curl up and reach. Now make sure you can take the ring a little higher so you don't run into it with your legs. Take one leg straight up, one leg straight out with an exhale switch. Nice and smooth. Good. Beautiful. Three more east side.

Nice and smooth. One more each side. Great work. Back to the center, lower the torso bend the knees. Now put the ring in between your ankles. Interlaced the fingers behind your head.

Now do an ab curl, reach both legs straight up to the ceiling, and from the top of your legs go into a little bit of turnout. Feel the muscles underside of your hips. That's in house. You only lower your legs about a foot, inhale to lower. Now sink in your belly wall to lift, inhale to lower, exhale to lift. That's just two more. Last two.

And one. Great work. Lower down. Take the ring and put it on the floor for this last one. You won't need the ring. You're probably I'm good with not using the ring for this last one. Now, now interlace the fingers behind your head, we're gonna do crisscross.

So take a breath and do your ab curl and bring your knees up into tabletop one more time. Now turn your torso towards the right knee and pull the right knee in a little tighter. Now reach the their leg long and switch nice and smooth. Fluid. It's get heavy in the hip you're turning away from.

That's a breathe through it. Two more each side. Three, four. Back to the center. Take hold of your knees with your hands. Let the head come down and rock around your lower back just for a moment.

Now rock yourself forward and up and come to a seated position for spine stretch forward. You're gonna take the ring and put it in front of you like a wheel, have your feet maybe a little wider than shoulder width, and put your heel of your hand on the ring, your other hand on top. Now grow tall, and set the shoulders on the exhale, nod your chin, pull the waistline back and roll the ring forward. Press down and re stack your spine. And again, on the exhale, press down, up and over your waistline.

Inhale to restack, like you're right up against a wall, three more times, nice and fluid, start to add energy out your heels, your fingertips, the crown of your head. So you have sense of tone with length. That's it. One more. As you restack, now take the ring over to your right side, put it under the heel of your hand a little bit in front of your body, and bring the other arm up for side side stretch.

Now exhale keep stay heavy in your left hip as you side bend to the right and let that right elbow bend. Inhale to lengthen up. Three more times. Resist the temptation of dropping the head to the front when you side bend. Stay looking straight ahead.

There you go. One more. Nice and fluid. And then we'll switch your arms. Good work. Grow tall, reach out. As you side bend stay heavy in that right hip. That's it. Feel that side plane.

Really nice. And one more. Good work. Now we're gonna take it into open leg rocker with the ring. So for this, you're gonna rock back just a little bit and put the ring in between your ankles. And then you can hold the back of your thighs.

And just to find that moment where you feel your balance, and it's really slows you exhale, give the ring a little squeeze and your length in your legs to your to your ability without any strain, then bend. Just do that three times. That's it. Adding a hint of a smile is really good with this one. Now hold whatever length you can. You can keep your hands where they are or reach a little lower. Now from your pelvis, curl the tail to roll back.

And find that balance point as you come up as best as you can. There you go. Good work. Move at your own pace. That's it. Great, you guys. Three more times. Really good. That's it.

Excellent. One more now. Last one. Awesome. You guys. And as you lower your legs control, take the ring in your hand, and put the ring on the inside with your legs back in that spine stretch position, the inside of your right leg, where it's rolling forward and put your right, your left hand on it, and open up your right arm to the side with your thumb up. Now your right arm's gonna go like this.

It's gonna rotate down when you go into the saw. So grow tall. Start to push down as you start to turn, keep the left hip heavy, and as you roll the ring forward, look towards the hand going behind you. Press down and restack your spine. And again, back to center.

There you go. So you can come to center every time and float that arm back out to the side. Do that two more times on that side. There you go. And you can even roll the ring forward so you can keep the arm straight as you go forward. There you go. That's it. And we'll go right and decide too.

Nice and smooth. Grow tall, reach out. Take a breath. And as you turn that palm down, roll the ring forward and look towards the arm going behind you. Restack the spine. Nice and smooth.

Stay heavy in that hip you're moving away from, so you really feel that opposition of your waistline from the pelvis. One more. Really good. Nice job. Now help yourself onto your belly, but before you do, grab your two balls, come onto your belly and put the balls onto your hands with your hands over overhead.

A little wider than your shoulders. You'll put them right under your palms. This is a version of swan. That's it. Now first thing with your hips, picture you can anchor your pubic bone in the front of your hips towards the floor and lift your nose about an inch or two off the floor. That's enough.

Breathe into the cylinder of your waistline, but on the exhale phase, follow the waistline muscles in so you feel there's a little bit of a lifting of the lower belly away from the floor. Then grow a little taller through the crown of your head. So that's that's where you wanna stay in your awareness throughout the exercise. Now, really slowly reach the shoulders forward to roll the balls away from you. Now, glide the shoulder blades towards your hips. Do that four times.

You start to really feel those middle upper back muscles as you glide the shoulders down, you feel your lower traps. That's it. Now next time you glide them down, keep them glided down. Start to slide your heart forward to lift the upper torso. The balls will still roll a little bit towards you, then lead with the spine back down. Take your time.

If you know how the focus is a little more upper back before you go into your lower back. Set the shoulders first. Slide the heart forward and up. That's it. Nice and strong.

Good work, you guys. Three more times. Set the shoulders. Move with your breath. Strong legs.

Excellent. Two more. Feel that sequencing through your spine. Really nice. One more now. Glide into it and lengthen down.

Now as you finish, take the ball to your side and come onto your forearms for single leg kicks. So in your forearms, do you get a sense when you you're looking look down a little bit in front of your hand so you can lengthen your neck. Now, pull your low ribs away from the floor and set the shoulders low and wide. And we're gonna do a double kick with a double exhale. So as you exhale kick one heel twice towards your butt, inhale to lengthen. And feel that front to back tone, belly wall, hamstrings, and glutes, bottom of your shoulder blades.

That's it. Nice and strong. That's it. Now if you wanna add to it, Add pointing your foot on one kick, flex your foot on the other kick. Just saying. There we go. That's it. Good. Two more each side.

There you go. One more each side now. Excellent. As you lengthen down, we're gonna take it into the breaststroke. So when you come all the way down, take your hands right next to your shoulders with your palms facing each other. That's it. I'll move these out of your way for you guys. Now as you exhale, reach the arms overhead.

Now sweep the arms out to the side and say come back towards your hips, slide the heart forward and up. Lowers you bend the elbows, and again exhale overhead. Inhale open and extend. Exhale to lower beautiful four more. Move with your breath.

Full body extension and tone. That's it. And two more nice and smooth. And one more now. Last one. Great work. As you lower your hands under your shoulders, just help yourself back to a child's pose, round back, and soften. Take your knees as wide as you need to to make it comfortable.

And just take a couple breaths there. Let your body become soft and peaceful for a few moments. Notice where you might be holding on detention. One, more big breath there. Now, put your elbows on the floor about six inches in front of your knees, and then curl your tail, lift your hips a little bit off your heels.

With your elbows on the floor, round your lower back, just to get a little bit of decompression in your lower back. Take one more breath there. Very nice. Now we're gonna help yourself onto your side. We'll face this direction for side leg work. And you can cradle your head with the bottom arm, but before you come down, grab your ring.

Sorry about that. Grab your ring first. And put the ring out in front of you underneath your top hand with your arms straight. And you'll cradle your arm you'll cradle your head with the bottom arm, and that arm will be at about mid chest level with a straight arm. And you can even turn the ring sideways so you can kinda see the the ring.

There you go. Now straighten both your legs and have your feet about six inches in front of your body. That's it. Now take a moment there and just flex both of your feet and add tone through your heels. Now just lift the top leg up about a foot. Now in the exhale, as you push down and activate, bring the bottom leg to meet it. Inhale to lower, just lower and lift that bottom leg, make it as small as you need to define the connection.

That's it. Two more. And one. Now as you lower that bottom leg this next time, keep it down and point your top foot. Now circle the top leg into a circle about the size of the magic circle.

Pretty small and tight. See them keep the rest of your body still. So find that stability. Two more in that direction and reverse. There we go.

Last two. Last one. Flex the foot again and go right into side kicks, inhale kick to the front, point and reach to the back. Nice and smooth. That's it. Here you go.

If we work in it, that looks great. Take your time. That little bit of stability challenge really makes it a different movement. Do two more. Now next time the leg goes to the back, hold it to the back.

Now feel like you're pressing your thigh back more and slowly start to bend the knee. Draw the knee forward. Reach forward to the front moving into bicycle. Sweep the long leg to the back. Bend at the knee, knee to chest, leg long to the front.

Two more in that direction. Nice and smooth. That's it. One more. Now this time as the knee comes forward, pause. Now, reverse, bend the knee and reach to the back.

Long leg back sweeps forward, bend and reach. Just two more. Nice and strong. And one. Good work.

Now put that top knee on the floor. Let the ring go and just tap out your top hip for a moment. There we go. There we go. And we'll turn around for side two.

We'll still face this way. We'll still face forward. And then we'll set yourself up in that same setup with the top hand on the ring about mid chest level. Arms straight, cradle your head with the bottom arm so you can leave the head down, and take your feet in front of you, about six inches in front of you, and now flex both your feet and add energy through your heels. Lift the top leg up about a foot.

With control as you exhale bring the bottom leg to meet it, inhale to lower and lift. Just that bottom leg. There you go. Find the connection to your waistline, your inseams, the bottom of your shoulders. In or outer thighs, two more.

Now next time you lower that bottom leg, leave it down, point your top foot, move into small leg circles of that top leg. Calvic stability, connection to your hips, two more in that direction, and reverse, nice and smooth. There we go. Hold the center flex your foot, go right into side kicks, inhale kick to the front, point and reach to the back, inhale forward. Feel that balance going back of the hip muscles in your abdomen.

Nice and fluid. Two more. Next time your leg goes to the back, hold it to the back, press the thigh even more back as you start to bend the knee, knee to your chest, leg long to the front. Sweep it back. Do your best to keep the hips stacked all the way through the exercise.

One more after the one you're on. Next time the knee comes forward, pause, and reverse. Sweep it back. Long leg forward. Two more.

And one. Great work. Take a moment to put that knee on the floor in front of you. You can Just tap out your hip. You can let the ring go. Great work, you guys.

Now help yourself up to kneeling. We're gonna do a kneeling side plank side bend progression. So we'll be in tall kneeling. You guys might wanna face me so you can see what we're doing. So, so in this position, you're gonna shift and take your right leg or your left leg out to the side. Now with your hands on your hips so I don't bend my spine, I need to let my pelvis tip over the standing leg.

In picture both sides of your waist are long and draw the head back so the chin is back. And now with the bottom arm, take it forward parallel to the floor at shoulder height, rotate your fingers down and flex at their wrist. Now push through the heel of your hand, take the other arm overhead, flex at their wrist. Now press through the heel of both your hands and grow tall through the spine, feel that both sides of your waistline are working. That top arm flex the wrist too.

So go like that. There you go. Now we're talking. Fresh to the heel of both your hands, smooth breathing. Now feel how you're getting that length and tone through your middle. Keep it. Let the bottom hand come to the floor, palm flat, and step the top leg behind.

Hold for two breaths. Now slowly lower the hips towards the floor. Pull through the top arm as you pull the pelvis up. Three more times. Lower, lift. Two more.

And lift. And one. Lift, place the knee on the floor, compact the tall kneeling. Here we go. Take the second leg up. Hand on the hips. Now, tip the pelvis over the standing leg. Both sides of the waist is equally long.

Take the bottom arm forward at shoulder height. Flex the wrist, rotate the fingers down. Take the other arm over your ear. Flex the wrist now press through the heel of both your hands, elongate the spine. Deep diaphragmatic breathing.

Two more breaths. One more. Now with control, let the bottom arm come to the floor. Step the bottom leg behind. Feel your side plank.

Two breaths. Nice and slow now. Lower the pelvis towards the floor. Lift as you reach through that top arm. Three more times.

And two. And one. All the way down back to Neely. Help yourself onto all fours now. Now in all fours, just take a moment to do a couple scapula glides. Like, really slows. You breathe in.

Let your shoulder blades slide in towards the spine. Now widen and lower them as you float up. So instead of up and down, think of towards the floor and now pull this up into my hand without rounding your back. That's it. There you go. Feel that wrap of the blades.

So protraction and retraction without elevation. There you go. Now next time, you come into that lifted position, show the blades wrapped low and wide, shift your pelvis back and feel how you can use your hip muscles to float your hands off the floor. Now use your hip strength to come up to tall kneeling and press the arms back like chest expansion. With control hinge back down, let the hands come to the floor lightly, shift forward.

Shift back, find your center line, float back up, chest expansion, hinge back down. Next time we're gonna add. So as you come up, step your left foot forward, and reach your arms out to the side like airplane wings. Now just from your rib cage up as you breathe in, turn towards your front knee, exhale center, inhale turn towards your back knee, exhale center one more each way, inhale to turn, exhale center, inhale the turn, exhale center, step that front leg back, come back onto all fours, float the hands back to the floor. And one more time, shift back, find your core strength to come up.

Step the second leg through. Take the arms out to a t, breathing in, turn towards the front knee, exhale center, back knee, exhale center. One more each way. That's it. Last one. Back to center, step back down to all fours, and then help yourself to a seated position for the seal.

It's time. It's now for the seal. You rock back. Now you can hold either the underside of your heels or you can just hold the back of your legs. As you come back, drop your chin, set your shoulders. Now just pulse your heels three times. One, two, three, inhale to roll.

One, two, three, find your balance point. Three more at your own pace. That's it. There we go. All good. Breathe all the way through it.

Keep the chin tucked as you go back. And one more. And next time coming up, help yourself all the way to standing. There we go. All good. Now come to the back end of your mat.

We'll finish with push up. We're gonna roll down and do four push ups, but just take your arms before you do your push up. Take them in front of you for a moment. Now bring your heels together and zip up your inner thighs. Now when you bend your elbows, feel like you're literally using the muscles under your arms to pull your elbows to your hips. Now feel your shoulder blades widen and lower as you push So you connect your arms to your back, and it doesn't matter if you only bend your arms two inches. Focus on good form.

So when you're ready, inhale the arms up overhead, curl down from the top and walk out into a plank. And when you get into your plank, bring your heels together, zip up your inseams. As you inhale, go a little bit forward as you bend, and then straighten for rep. Try to keep the head up in line with your spine as you lower. Better. Good. One more.

Last one. Now walk back to your feet. Soft knees, slowly roll back up to standing. Bring your feet into parallel, inhale to bend, exhale to straighten three more times, sensing your alignment, ease, connection. One more.

And then just take a moment, center the weight on your feet again, let your breathing drop. Ignore yourself a good work today, you guys. And thank you everybody for joining. Hope to see you again soon on Pilates anytime. Take care.