Full-Body Strength Mat

Hi, guys. I'm Sarah Shell here today with my ankle weights on my wrist to start. I'm gonna use these the entire class. We're gonna transform to our ankles, but I've got them on my wrist. These are two pounds. If you don't have any ankle weights, worry about it. You can do this entire class without them. But I want you to start standing.

We're gonna take a wide stance on our mat here toes pointing forward nice and big stance. We're gonna take a deep breath in here, reach those arms overhead, exhale bend the knees, and we start all over. We go inhale reach, big reach, and then exhale lower. Bin those knees deeply, and then stretch tall. Let's do two more.

We go. Virt two. Good. And one, just float the arms down by your side. So we're gonna take a little side stretch, but I want you to just reach that right arm down your leg, look up at the ceiling, and then go up and over to the other side.

You have these little weights on your arms. It kind of helps assist the stretch pulling you down. As you reach up and over, let's do four more. We go side to side. Plug in that belly.

So I want you to start to activate your abs here. As you do this side stretch, let's do two more. Reach look up. Last one. Good. Find the center.

Dip your chin down. Start to roll all the way down, hanging heavy. And then take a deep bend with the knees at the bottom and exhale straighten the legs, let the head go. Good inhale, bend. Exhale.

Take that stretch. Two more. We go. Good. One more. Really trying to stretch behind the knees, lengthen the sits bones up to the ceiling. Let's shift the hips over to the right, then just the right knee.

And then go up and over. Shift to the left. Good. So you get a little inner thigh stretch here side to side. Let's just move through it, loosening up for two. And one. Awesome. Back to the center.

Take a little knee bend. You can keep the knees bent as you roll yourself back up. Perfect. Okay. Stand up tall. Let's take the toes out slightly. So you're turned out slightly. We're gonna take a grand plié here.

We're gonna pause halfway and then drop the arms as we straighten the legs. Here we go. We're gonna flow through it. We got eight here. Breathe. I want you to bring your body upright. So you're nice and tall like string is coming out of the top of your head, press those knees back, plug in the low belly, and that tailbone is shooting straight down.

Good. Couple more, deep plie. Arms go shoulder height, we're gonna pause at the bottom. Poze it here. Just pulse the legs. Reach those arms out. Lift the chest. We got eight here. Seven, six, five, keep those arms reaching for four, three, two, on one, we take the arms overhead, rounded arms, keep the palms facing the ceiling as we take the arms open, and then overhead.

Plee. We go for eight. Shoulders are down long neck. Seven, six, five, good, deeply. I get a little bit lower for four, three, two, and then pause on one.

We go back to those pulses. Keeping the palms to the ceiling, just pulsing the legs down an inch, up an inch, we go four. Three, to another set, but this time we're gonna add the arms. Arms go up. The legs go down. For eight, press arms.

Reaching. Keep a slight bend in those arms. Just a little up an inch down an inch for four. For three, for two. On one, we're gonna flip the palms, bend the elbows. You're gonna press those arms out and away. Like you're pressing the walls away from you, and then lift, reach the arms up.

Press out and up. Let's go. We got five. You press for four. For three, those shoulders are starting to warm up for two. And one, we're gonna stay down.

Just the arms go a little make a mini, like, swan arms, but you're still pressing those palms out for four For three deeply, I get lower in those legs for two and one, straighten the legs. Keep the arms here. We circle the arms for eight. Seven shoulders down long neck. Five plug in that belly.

Four three to control this movement, reverse. Take it back. Squeeze in between those shoulder blades. Back. Back. Good. Four more. Four.

You got it. Three. Keep those arms up. Two and one. Flip the pump. So thumbs are up. We're going back to our plie.

Hold this plie. We go thumbs up thumbs down. Thumbs up thumbs down. You're pressing those arms back every time squeezing in between your shoulder blades. Three, you got it. Two, we're gonna do one more set, which straighten your legs. We go eight, seven, six, Good. Down and up. Five.

Four. Three. So good. Two. And one. Whoa. Take those arms down. We're gonna rotate.

So our toes are pointing to the side. Left leg is nice and bent. We're gonna reach our upper body over our left leg, right leg is nice and long. Bring those arms back. We're just gonna take a pulse here.

I want you to roll your shoulder heads back, squeeze in between your shoulder blades, and think chest out. Plug in the belly palms to the ceiling. The further over you go, the more flat back you are, the better for those arms. Yeah. For four. For three. That knee's gonna stay right over the ankle for two. So the left leg is firing up.

And one, pause and hold. We're gonna squeeze thumbs in towards each other for eight. Seven, six, squeeze, five shoulders down. For four, three, two, and one. Palms face each other. We're gonna do a half bend just to your hips.

We stretch out and do a double pulse. Double pulse. We go. Ben. Stretch up and up. We go bend stretch up and up. It's such a tiny little movement, slow and controlled. We got four more sets. Plug in that low belly, get over a little bit further over that left leg.

For two, we're almost there. One more and reach reach. Good. Bring your arms forward, palms up. We're gonna shift our weight even more. So all the weight is on the left leg, that right toe is just there.

It's just gonna tap in. Arms go by your hips, and we tap back. So palms are facing the ceiling the whole time pressing up and keep a slight bend in the arms. That left leg stays bent. I want you to drive the left heel into the floor to activate the back that leg, let's go for four.

For three, for two, and one, pause and hold. Arms are gonna sweep back. Leg is gonna lift. We're gonna find our balance. Then you're gonna tap, bring arms forward.

Slow with control, lift reach back. So those palms are flipping. Palms of the ceiling, press squeeze. I'm keeping my back lifted, so I'm not hanging out and trying trying to kick up against my back. Lift, lift, lift, good reach.

We got four more. You can do it for four. Little Arabic lift for three. Keeping that weight over that left leg for two and one. So good. Come back to your second.

Here we go hands in prayer. Take your plie. We're just gonna pulse it out here for eight. Seven. Good. So find your position again.

Plug in that belly. Tailbone is straight down, actively press those knees back for four. For three for two and one, take the arms all the way out. We're gonna bring them to our head and extend the arms out just holding this plie so legs are firing up, and then we bend and stretch keeping the elbows in line with the shoulders. We got four.

For three, for two, and one, we're gonna do a giant overhead, and then all the way down. Take the arms all the way down. Tap those little fingertips over your head and down. Here we go. We go four.

For three. For two. And one, we go back to that push out, pushing the walls out, lengthening up one more set of these for eight. Push away. For seven. You got it.

Six. Five. Four, really nice keeping the shoulders down long neck. Keep that neck out of it. For three, for two, on one, we go back to the minis.

Hold this plie. Press away reach eight, seven, six, you got it. Five, four, three, two, straighten the legs on one, flip those palms so the thumb is up thumb goes down and up seconds that we got it up and down, press the crowd away. Like, you're going back. Press it back. Back. You got four more. Four and three, and two, and one. Last but not least, palms are up.

Lex are down. We're pulsing both arms and legs. Elbows are slightly bent. We got eight. You can do it seven six, five, get a little bit lower. Four, three, two, and one. So good. Rotate over. We're gonna go onto that right leg now. Bring that left heel up So your hips are nice and square.

Okay? Leggs are wide here. We're gonna pitch forward from our waist, flat back over our right leg. Palms are up. Roll the shoulders back, squeeze in between the shoulder blades, and press those palms up. Down an inch up an inch. It's a mini movement here.

We got eight, seven, six. Make sure you're really shifted forward over your right leg for four. Three, two. And this time we're gonna pause and hold. We're gonna flip the palms down and up, down and up, all the while, though, keeping the arms nice and lifted. So try not to drop them down, keep them up, up, up, up, four, flip for three, flip two, and one, palms face each other.

We go back half bend just to your hips, straighten it out, double pulse, pinkies high. You go pinkies. Hi. You bend. Half bend. You lift and lift. Flat back over.

Over. We got a couple more here. Breathe it out. Two more. And reach, reach. You got it. Stretch, reach, reach. Here we go. Flip the palms to the ceiling.

Arms are slightly bent, shift forward onto your right leg. So there's hardly any Wait on that left leg. We pull it in arms in, reach away. Drive that right heel into the floor, shoulders down. Give me a couple more. And keep your breath going with this movement.

For three, for two, pause and hold on one. We're gonna find our balance, flip the palms, reach that leg up up up against your back, and then tap to the floor with the toe. Good. Flip the palms to the ceiling, reach the arms forward, and then reach back, back, lift, lift, lift. So good. Testing that balance. Beautiful for four.

For three. Firing up that right glute for two. And one, it's so good. You guys shake out those arms. Let's take a forward fold.

So tuck that chin hang heavy, shaking it out. Let's take this moment to take the ankle weights off of your wrists, and we're gonna go right away and transfer them on to our ankles. I'm gonna do mine inside out so they really stay on. Okay. So throw the weights on those ankles, take a seat onto your mat.

I'm gonna flip around. So we can sit up tall on our mat. Just grab behind your knees here. And it wants you to slowly scoop out the belly and roll yourself down. Okay. Once you're down, walk your feet in towards your glutes a little bit.

And let's find a spinal twist here. So palms out to the side. Just drop the knees over to the right, look to the left, let that hip really roll off of the mat. And let's go up and over other side just to shake it out before we start. Our abs. Okay. So I actually love the ankle weights on for abs. I think it gives you such great feedback for that low belly, but that being said, just be aware if you're really gripping your hip flexors and it doesn't feel good just take those ankle weights off. Okay.

So we're gonna start hands behind our head. We're just gonna do a very simple chest lift. Like, I loved to start. Always, exhale, lift your head and chest, inhale lower. Let's just do a couple here. Trying not to pull in the neck, but you're supporting that head for three. For two.

And one, we're gonna add a leg lift. So you're gonna lift the right leg into tabletop as your chest lifts and then take it down. Let's alternate here. So it's like a little marching. You're using that low belly to lift the leg.

So important to not let the foot just drag towards the glute. Keep that foot nice and lifted so you really feel the weight. In the abs. Here we go. Four more. For three, lift that ankle for two. And one. Good.

Awesome. Bring the legs up to tabletop. Lift that head and chest. We're gonna hold it here and just tap the right toes to the mat and bring it up. Inhale as you lower, exhale lift. We're alternating. Trying to keep that chest nice and lifted.

And the further you reach out the toes, the harder. So find your edge. Well, let's do four more. Inhale, exhale. For three. Good.

For two, And one, we're gonna tap both toes down. This time our head is gonna go back, and you're gonna exhale, curl into a tight ball, almost like you're trying to lift your hips off of the mat. But again, I want you to keep your feet away from your glutes. Scoop and lift. Don't arch that back at the bottom.

So you're really resisting as you lower the feet and lower your head. Let's do four more here. Good. For three. For two. One more. Now we are gonna lift the hips off of the mat.

Just like a tiny little baby hip lift, you're gonna use that low belly, lift the hips off. At the same time, I'm curling my upper body towards my legs. Trying to get into a tight little ball. For four, scoop out that low belly lift the pelvis for three. It's a controlled hip lift for two.

And one so good hug the knees in to your chest. Take a moment. Okay. Arms down by your sides, legs are up. I want you to just just start with lowering just the right leg without arching the back. You're gonna lower on the inhale and then exhale, lift that leg right back above your hip. Left leg goes now, down and up.

Good. Wrap the shoulder blades down your back. Press them into the mat. And then wrap your rib cage. Here we go. You got four more.

For three, it's a different ball game with these weights on your ankles. For two, And one, we're gonna do the same thing second set hands behind your head. Lift your head and chest up. Hold this flexion in the spine as you lower the right leg and lift. Left leg goes. Lift so good. Down and up, exhale.

Let's do one more on each side. And lower everything down. Awesome. You guys, let's go back to where our feet are planted on the mat. Lux are hip width apart bent, hands behind your head. We're gonna go into a little twist here, though.

Right leg is gonna lengthen. We're gonna lift our head and chest, lift the leg, left elbow to right knee, so we're coming across a little twist in the upper spine. Good anchor the hip bones down into the mat. The back of the hip bones down into the mat. Lift your head and chest.

And lift that leg. That right leg's nice and straight using the abs to lift the leg. Not so much. The hip flexors don't grind and grip in the hip flexors. If you can, two. Let's pause and hold on the next one, and then reach that hand up. You're trying to reach for those toes, lift, lift, lift, lift, little pulse for eight, seven, six, five, lift a little bit higher for four, three, two, and one, take it down.

Other side right away. Left leg long. Here we go. We lift the left leg. Right elbow meets it. Control the lower and lift. We got it three.

Keep that breath going. Four more. Three. Two. Pause and hold on one.

Reach that arm. We're reaching for the toe. Let's do eight seven six. You got it. Five four three two and one. So good. You guys take those legs down.

Take your arms overhead, arch your back, stretch out those abs, let it go. And then let's go into a bridge. So feet are flat, legs are hip width apart. Take a deep breath. And on your exhale, I want you to pull the belly in, tuck the tailbone under, start to reach the arms down by your sides as you peel your spine off of the mat, squeeze those glutes at the top, and then slowly roll down one vertebrae at a time.

Let's float the arms back overhead. Give yourself that arch at the bottom, and then exhale curl up. Roll up. You got it. Good. Tye in the belly.

And then slowly roll it down. Let's do two more like that. We go. Exail, roll up. Exail. Squeeze those glutes, lift, stretch the tops of those thighs. And then slowly roll it down. One more this time, we're gonna take this bridge and we're gonna hold it at the top.

We're gonna just hold it here. We're gonna go into a flat back halfway down squeeze the hips. Squeeze the glutes and lift the hips. That's what I meant to say. Good. We go down and up.

Let's go at kind of a medium pace down and up for eight. Seven. First six, press the backs of those arms down into the mat for five, four, three, for two, and we pause and hold at the top, down an inch, up an inch. 10. Give me 10 here. Eight, seven, six little minis, squeeze, squeeze, squeeze down an inch, up an inch.

Five, four, three, two, and one slowly roll it down. Awesome. You guys, walk your legs all the way together. Zip them up, and we're gonna walk our heels a little bit further in towards our glutes and go up onto the balls of our feet. We're gonna lift up into this bridge, but I want you to squeeze your knees together. Let's go back to our flat back hinge from your hips, dip the hips down, press and reach them up.

But I want you to keep those the insides of your knees glued together. So it's a little inner thigh engagement, hamstrings, and glutes. You're just hovering your hips above the mat and go right back up. Good. Couple more. Keep those ankles squeezing in towards each other.

So you're not rolling out on the pinky toes. Try to keep the weight on that big toe first toe. Good. For three. For two, Pos and hold on one. We go back to the little mini pulses. Ten, nine, squeeze those legs more together, insides of the knees.

There's no space. Seven six five four, lift a little higher, make sure those hips are even for three, for two, and one roll it all the way down. Perfect. We are gonna kick the left leg up and lift the hips at the same time. We're gonna fold the leg back in and take the hips all the way back down. But we are in a flat back here.

So we're just pressing the hips up, kick up, and land. Bring it back in. That heel is lifted. The whole time I'm pressing into my arms, give me four more. Four, three.

Two, you're on the ball of that foot. Stay in pause in one. Little mini pulses eight. Seven, six get higher, five, four, three, two, on one. Take the left leg down. Switch it out. Right leg is up.

Here we go. We fold it in. Take the hips all the way down. We press up, exhale. Eight. Seven.

So good. Six kick that leg up. Five. Four. Make sure to take it all the way back down in between for three. Two, pause and hold on one, pulse it out. You got it down an inch up an inch, seven, six, five, get it higher. Four, three, two, and then one awesome. Roll it down. Hug those knees in.

Shake it out, and we're gonna lengthen our legs, lengthen your arms, shake out those legs for a second. We're gonna bring the arms forward, go into a little roll up. This is fine because you have ankle weights on, so it gives you a little help. Peel the head off first. And then exhale, dive over your legs, give your hamstrings that stretch, sit up nice and tall, and exhale as you scoop out the belly, tuck the tailbone under, roll yourself down with control, and then take that breath.

Here we go. Roll it right back up. Peel the head off. Dive over those legs, stretch, stretch, stretch, nice and tall. And then lower it down. Let's do one more. We're gonna stay up at the top on the next one.

Rolling yourself all the way up, dive over those legs. We are gonna flip around onto all fours here. So Come on to your hands and knees. Let's drop the belly look up. Give me a cat cow here just to shake it out, exhale, round the spine, shake out the head.

Good. Drop the belly, tailbone high, chin up, exhale. And then come to a neutral spine for me. Let's walk our knees together, and then you're gonna stick that right leg straight back, plug in the low belly. We're gonna point the toe. You're just gonna lift and squeeze and tap super simple.

I want you to drop those shoulders away from your ears and keep this steady pace going. We're going down and up for eight, stretch behind that knee, making sure that leg is Super straight and engaged. Good. Four more. We go four. For three.

For two. Pause and hold on one. Find that little circle around for eight. Seven. Six stretch behind that knee more.

Four, three, two, on one, we reverse. You go around eight, seven, you got it. Six plug in that low belly more. For four, for three, for two, and one. Flex the foot. We're gonna bend and reach that leg long.

Flex bend stretching point. Flex spin stretching point. You're trying to keep that thigh, hip height the best you can. So keep that leg nice and lifted as you bend and stretch two more. Good. And then let's keep the leg bent.

Bring the knee in. I'm kind of tucking my tailbone under slightly, like flexing my spine, and then kicking it straight back. So you can bring a little roundness in the spine, drawing the knee in towards your chest, and then reach it nice and long straight back. Let's do a couple more here. Breathe.

Pull it in. Stretch it out. For three. For two. And one. Pause and hold. We're gonna go down to that left forearm.

Right palm. And I want you to open up your right hip and your right shoulder. We're gonna just tap and lift to start for eight. So if that leg is turned out, I want you to press your chest away from the floor. So those arms are nice and engaged to and give me four. For three.

For two. Good. On one pause and hold. So the leg is hip height. We're gonna bend. We're gonna kick it.

Out to the side, bend, kick it straight back. We bend it through, kick, and reach. Good. Now you've gotta keep that pace going. Try to keep that knee, hip, height. We got a couple more reach and light then. Kick it through for four.

You got it for three. Belly button to spine for two. Good. You're gonna give me one more. You're gonna keep it out to the side, take the foot all the way to the floor. We're gonna lift our upper body up, taking that hip directly over your knee.

I want you to point those toes forward. So the right toes are pointing forward. Hands are gonna go to our head. We're gonna take the left hand to the floor, find a stretch to lengthen out that right arm, bring the hand back to the head, And then we go over other side. Bring the hands to the head.

Take this side over. Take the hand to the floor. Reach the right arm over. Good. Bring it back. Using that right oblique to lift you up. Take the stretch towards your leg. One more like that, slow and controlled, we go up and over, reach, stretch, lift it up, reach, and stretch.

Pause and hold with the hands behind your head. Lift your chest. Yes. We go over to this perfect diagonal line from your head all the way to that ankle. We're in this diagonal line here. We go up an inch down an inch plug in the front of your belly towards your back and use that right oblique. Lift yourself up an inch down an inch eight.

We got it. Seven. Good. Six. Lift it up. Five. For four.

For three, belly button is fine. For two. So drawing those abs more. And one, take your side stretch. Reach it over. Open up that chest. Good. We're gonna shift our weight now onto that arm.

So stacking the shoulder over the wrist, plant that right foot down. You're gonna sneak your left leg in front, find this side plank here. We're gonna thread that arm under keeping the hips nice and lifted and then open it up, reach to the ceiling. Lift the hips a little bit higher so you can thread that arm through. Your feet are strong.

Your legs are straight to support you. Lift that pelvis up. Three more. Three. So nice you guys. Two, give me one more.

Lift Find this plant good. Left knee goes to the mat. Bring yourself up. Back to that diagonal. We go back to these side overs, mini.

Give me eight, seven seconds set here. For six five. Get longer taller for four. Three, two, and one. Bring yourself all the way in. Take a child's pose For a hot second, shaking it out, good roll yourself up, and then take that left leg back.

Reach it nice and long. Let's point the foot, draw in the low belly, and we're gonna squeeze and lift, tap the floor. And lift for eight. Seven, find this, steady pace here, and then drop those shoulders down away from your ears. Let's go for four three try not to arch that low back and then pause and hold on one. We go into our little circles here for eight.

Seven. Keep that leg nice and straight. Really stretching behind the knee. You got it for four. Three, two, reverse on one. You go circle it out. Little controlled circle.

Give me four more. Three two, pause on one. Flex the foot, bend the knee. Little hamstring curl here. Point and stretch, and then flex and bend. You got it. Keeping that thigh.

Hip height if you can. So keep that leg lifted. Let's do four more. Think about your head. Keep it in line with your spine for three.

For two. And then pause and hold on one. Keep the leg bent. Draw it into your chest rounding the spine. Kick it straight back.

We got eight here. XL. Inhale. Draw it in. Reach it long. Stretching fully behind the knee every time. Good. Four more. For three.

For two, Keep it long on one. Take it all the way to the floor. Go down to your right forearm. We're gonna open up that left hip, left shoulder, lift the leg. Here we go tap and lift so that leg is turned out controlled.

Draw in that belly and press your chest away from the floor. So arms are engaged. That's nice. We got three more lift and reach. Three two. And when we bend, kick it straight out, and then back behind you. You go out and through keeping that knee, hip height as you kick forward and out. We got four more. Good.

For three, plug in that belly. For two, give me one more. Keep it out. Take the foot to the floor. Lift your upper body. So, adjust yourself that heel and mirror in line. Take those hips on top of that standing knee.

Hands go behind your head. I want you to lift your chin slightly, lift up a little bit taller. Go out to that perfect diagonal line. Take the right hand to the floor. Take your stretch here.

And then use your abs to pull yourself back up. Take the stretch too towards your leg. We go again hands behind the head. Lift taller. Go out. Slow with control.

Hand goes down. Find the stretch. Lift. Pull it up and stretch. One more. We go up and over. Get taller. Get longer.

You got it and lift and reach towards your legs. Hands behind your head. They stay here. We go over to that perfect diagonal line, reach it out out out. We go down an inch from there. Up an inch. Down an inch.

Up an inch. Try not to stick out your booty. Try not to drop your chest. Stay nice and tall. And up and over. Let's do four more.

You can do it three. Tail bone down. Two. And one, find your right hand to the floor. Left arm up to the ceiling.

We're gonna shift up and over so our shoulders directly over that right palm. Plant the left foot, sneak the right leg in front. Here we go. Thread that arm. Under, and then open up the arm to the ceiling. Good. Squeeze, lift those hips to make room for the arm. Inhale.

Exale. Couple more. You got it. For three, reach longer. Squeeze those legs.

Don't forget about your legs here. Two, one more. Awesome. Find that right knee back to your mat. Find your hands back to your head.

Find that beautiful long diagonal line. We go second set down an inch up an inch really plugging the belly towards our spine. So good. Get taller. And lift four. For three for two and one, bring it all the way in.

Find that child's pose once again. Sit it all the way back. We're gonna come up with a rounded spine. And I want you to drop the hips, open up the chest, but keep the belly lifted. Don't dump in the low back.

Keep it lifted. And then tailbone is gonna lead you back head is last to follow. Good. Tuck the tailbone under, scoop the belly, round the spine. Drop the hips. Open up the chest.

Lift taller. Good. Tail bone leads you back. We're gonna do one more. Round it. Drop the hips.

This time, we're gonna stay here. You're gonna bend the elbows, and you're gonna lower yourself slowly to the mat. Perfect. Bring your hands out a little bit. I want you to widen your feet because we have these ankle weights on. Create a little bit more space for your low back.

Finger tips to your shoulders. We're going nose to mat. You're gonna inhale as you lift into your back extension. Good. And then exhale as you go back down. Plug in that belly to support the back.

Squeeze in between the shoulder blades, lift a little bit taller, higher, reach and then exhale let it go. Here we go. Let's go at, like, a medium pace here. We're going down and up for eight. We got seven. Those ankle weights are like anchoring your legs down. As you isolate the upper spine here. Good. Four.

For three. Danielle, plug in that belly more. For two, pause on one. Bring those arms to goal posts. We reach them out. Pull them back. The chest stays lifted, the heads in line with your spine.

Really plugging in that belly, pubic bone heavy in the mat. Let's do four more here. You got it. For three, for two, and one. Good. I want you to reach the arms out and then exhale as you lower down. We're gonna do both arms both legs. At the same time, we're gonna lift.

You really have to engage your glutes. We're gonna plug in the belly. You're gonna inhale, go for that reach, that lift, that pause, and hold squeeze, squeeze, squeeze, and then exhale lower down. Here we go. Inhale, lift, pulling in the belly. Reach long, arms and legs away from each other, and then exhale.

Lower two more like that. We go up, up, up, reach, reach, reach, longer, and lower one more go up. We're gonna pause and hold. Here we go. We swim for 10 for nine, eight shoulders down seven, six belly and five. Four lift a little bit higher for three. For two and one palm by your chest.

Round your spine as you push yourself back to your child's pose, Let it go. And then we are gonna finish with one final glute exercise, and we're gonna come down onto our forearms here. And we're gonna go back to the right leg. You're gonna kick it up. We're gonna keep it up and just find that tiny little pulse. We go down an inch up an inch, press those shoulders down, and then plug in that low belly.

We're squeezing right where that hamstring meets your glute is where I want you to focus and give me eight more. Seven six five four three to and now we're gonna take a full rep here. So we go all the way down to the mat. Big kick. So you're keeping your leg bent the whole time tapping the mat and kicking that ceiling. Whoo. Resisting.

Dumping in that low back. So plug in the belly. Let's do four more. Four. For three. For two, pause and hold on one.

Turn the knee out. So open up the leg. I'm gonna point my foot cross the ankles, lift the leg. So it's turned out, but it stays bent, crossing the ankles, and lift. Make sure not to just lift the ankle. We're lifting the knee with it. Good and give you four more. We go four.

We go three. You can do it for two. Pause and hold on one. Find that little pulse. 87. Like a puppet on a string.

Someone's pulling your knee up for eight zero six five four three. Two. Last but not least. We're gonna take the knee around and then wrap it back, bring it around, and wrap. So it stays bent. You're wrapping it back, and then keep it lifted as it comes around.

Just give me four. For three, for two, we're gonna keep it around on one tap need any hydrant. If you wanna go back up onto that right palm, you can. It kinda feels nice to open up that hip Good. Let's do four more. For three. For two.

So good. And one, take a quick little break. Rest it back. We're gonna go back to those forearms. Here we go other side, left leg up. Find this position, down an inch, up an inch, flex that foot, drive that heel towards the ceiling for seven. Six.

Five, you can do it four. For three. For two, we're gonna go into our full rep on this next one. We go all the way down, tap the mat, kick it up as high as you can keeping the leg bent. And keeping that low belly plugged in, good. We reach it up and tap. Let's go for four.

For three. For two, Keep it up on one. Turn the leg out point the toe. Cross those ankles and lift. Cross and lift. That leg is turned out.

And you're trying to lift that knee as much as you can along with that foot. Let's go for four. You got it three. For two, pause and hold on one, go back to those little mini pulses. I love a pulse. Let's go for seven six five down an inch, up an inch, the puppet on a string.

Five four three two. Pause and hold on one. Bringing it around. Woo. Rep. I'm gonna adjust my elbows. I'm sweating you guys. Two, we go for three. Four plugging that belly more.

And give me two more. Two. And one, last but not least, let's come up onto that forearm and that palm. We go hydrant. Good old faithful.

Lift that leg, hip height. Draw in that belly. Let's do a couple more. And then we can take these ankle weights off. I promise for two.

One more could take it all the way. Back. Okay. Amazing. Take a seat on your mat. Let's take these ankle weights off, shall we? We're gonna give you a nice stretch after all that.

I want you to sit up tall on your mat. Lengthening both legs, shaking it out. I want you to grab behind the left knee. Remember this good old one, the climb a tree, let's exhale, extend the leg, and then the knee for two. Good. Stretch your chest towards your legs, sit up tall. Last one, walk up the leg, use your arms. Reach, reach, reach, reach, stretch, stretch, stretch, and then you're gonna exhale I want you to scoop out that belly, start to walk down your leg and start to roll yourself all the way down.

Find a stretch at the bottom. And then kick into the palms. Tuck the chin, kick up, walk up, reach up, get taller. Let's do that again. Hands behind the knee, we bend. We stretch.

For two. Pause and hold on three. Walk up the leg. Find that stretch. Lift the chest more and more and more. Good.

Scoop out the belly. Start to walk down the leg. Roll it down. Take that stretch at the bottom. Good. Kick into the palms.

Peel the spine off. Lift, walk it up, and then lower it down. Let's take a forward fold, roll up through your spine, other side. Grab behind that right knee, sitting up tall. We've been in stretch for three elbows wide for two. And one, keep the leg straight. Walk up the leg. Good.

Take those arms. Use those arms to press your chest. Taller, taller, taller, and then walk down the leg, scooping out the belly, rolling it back, find that stretch, and then kick the leg forward to assist your roll up and then sit up tall. Let's do that again. Walk it down. All the way, give yourself that stretch.

And then peel the spine off as you walk up up, up, good. Slow the leg down. Take a forward fold and slowly roll it up. You guys, we did it. Thank you so much.

That was awesome. Thanks for joining me.