Quick Booty Band Mat

Hi, everybody. I'm Sarah Shell, and today we're gonna do a quick mat class using the booty band. So let's get started. Step into your band and take it up halfway up your legs. So like mid thigh. And then feet are gonna be directly under your hips. Let's take a deep breath, inhale reach the arms all the way up. Exale, we're gonna float the arms down by your side.

So you're gonna hinge your booty back and go into a nice little squat here. We're gonna stand up, go through that motion, and then exhale. Send the weight into your heels as you bend your knees. Let's do that a couple of times. Just going through it, starting to warm up our body.

Exale. Pull it back. Let's do two more. Good. Almost wiggle your toes when you go back into your squat so you can find that position the weight is in your heels. We're gonna go down and then just straight up for eight.

Good. Press your knees out into that band. So sides of the legs are pressing out so the knees don't collapse. We got four. For three, like you're going to sit down on a bench for two. Good. Let's do one more pause and hold little pulse. Down an inch up an inch.

This is where I want you to lift your toes. Put the weight back into your heels. Even more shoulders down belly in. Let's go for four. Press those knees out. Three. Two and one. Pause and hold.

Hands go to your hips. We're gonna do a giant step out with the right leg, bring the left in. We go side to side, staying low in our legs, knees are nice and bent, reach it out wider for eight. For seven, side to side. Six. Getting that heart rate up.

For four, three, two, and I want you to stay out on one. Take those arms up. Nice big stretch. Let's do a forward fold here. Let it go for a second.

Breathe into it, exhale. Bend the knees. Straighten the legs and slowly roll yourself up. Okay. We're gonna go to a single leg squat this time. We're gonna go up and over towards our right leg. Then just the right leg. Keep the left leg straight. I'm gonna reach across with my opposite fingers.

I'm gonna push off this right leg and lift and kick into that band. Touch the floor if you can, twisting towards your leg, then deeply in the right leg, push off lift. Here we go. Down and reach for eight. For seven. Six really kicking into that band.

Keep this leg nice and long. For four. Three tie in that waist for two. And let's pause and hold at the top. Find your balance.

So put all your weight onto your left leg. Reach those arms out. We're gonna kick up into the band with the right leg for ten, nine, eight. Good. Get taller as you stand here. Squeeze that left glute to stabilize yourself.

Give me five. Four. Those legs are parallel. Three, two, and one. Step back onto it. We're gonna rotate over to the left. To we're gonna come up onto the ball of the right foot.

Left leg is bent. We're gonna hinge forward over the left leg reaching the arms nice and long. We're gonna pull the arms in and the back leg in, tap the toe, and tap it back. We tap it in, tap it back. Left leg stays nice and bent. Good. Give me eight.

Seven. I want you to drive the left heel into the floor for five. Four three two Good. Stay back with the leg. Lift the right leg. Lift the arms a little bit and then swing the arms down as you tap that toe back to the mat. We lift up for eight. Tap and lift. Again, I'm keeping my left leg slightly bent.

And keeping the weight on the left leg. So that right leg is free to kick up into that band four more, four, three. So good. Two. And one rotate back around to your wide second here. We're gonna go over to our other side.

Left leg is bending, reach the right fingertips towards the floor, and then push off kick up into the band. We go over and lift. You're transferring your weight from your left side up and over to your right side. So push off that left leg and lift. Here we go. Couple more.

Reach. Let's do five more for five belly button is fine. For four. For three, Two, last one, we're gonna stay up at the top, find that balance. So shift all your weight over onto the right leg, standing up tall arms out to the side.

We kick in to the band. Reach that left leg nice and long. Squeeze the right glute. Let's take a breath here. Four. Lift it up three. Two. And one, bring it down.

We're gonna rotate left ball of the foot square off the hips and then pitch forward from your waist. Reach those arms long and then shift up and over your right leg. Left leg is free to tap in out. Good. Keep the shoulders down belly in and drive that right heel into the floor. Let's go for four. Three, two, and one. Keep it back.

We're gonna reach up, up, up with the leg, and then tap to the floor. Lift and tap. Keep the weight over that right leg and keep that right leg nice and bent. So good. You guys kick up into that band for four. For three. For two. Last one. And one. Amazing.

That was a great warm up. Let's go back to the top of your mat. Just cross your ankles so you can take a seat on your mat slowly roll yourself down. And then let's keep those legs hip width apart. Legs nice and bent.

Let's warm up the abs a little bit. Hands behind your head. I want you to lift your head and chest first. Just exhale. Lift rolling up. Now I want you to flex your feet so your toes are off.

We're gonna bring our legs all the way together. You're gonna tap your heels to the mat, and we're gonna lift and tap the heels to the outside of the mat. We go. Keeping the head and chest lifted the whole time we got eight. We tap The legs are light.

All the weight is in your core. Good. Keep your breath going and keep trying to lift your chest. There's no arch in your back. We got four and tap for three. Tap.

For two, tap and one and hold it here. We're gonna bring the legs up to table top and then tap the heels as the head goes back down to the mat. We lift it up. And then take that tap with control. So not slamming the heels. I'm barely tapping. Like keeping it light. Let's do four more.

For three, two, last one, good place your legs back down to the mat, lower your head. We're gonna take the right leg nice and long. We're gonna cut into that band. Left arm is gonna reach opposite. So we're in like this half star.

You're gonna bring the leg up. You're gonna reach. So I'm bending the leg. It's turned out. I'm gonna reach for those toes. And then reach away from each other.

You have to anchor that left hip down into the mat. And here we go. For eight. Slicing out into that band and then lift, reach across. Good. Four more. Four for three, two, and one other side.

Reach that left leg, right arm. Here we go. Up and over, and then out, out. So both legs are slightly turned out, and you're reaching across. Find those abs. Plug it in. Let's go for four.

Inhale, exhale. Three, two, and one. Lower it down. Awesome. You guys, let's do both at the same time. So hug those knees into your chest, rock side to side, and then I want you to use your arms and pull your upper body towards your legs, find that flexion in your spine. You're gonna hold the flexion in your spine as you go out to this full star arms and legs reaching out and then exhale hug it in. We go inhale reach.

Keeping the head and chest lifted. Exhale. Inhale reach further. Kick out into that band for four. For three. For two, last one, and bring it in, lower it down.

So good. Arms down by your side, legs are hip width apart. Legs are bent, placing the palms down, take a deep breath, and I want you to anchor those shoulder blades into the mat, pull in your belly, exhale, tuck the tailbone under, start to roll up into your bridge. Find this long spine in your bridge and then slowly roll it back down articulating through your spine. Let's do two more like that. Pushing into the feet.

All the way up, squeeze, and roll it down. One more, we're gonna stay up at the top this time, and we're gonna flare our knees into that band or out into the band, I should say. For eight, good. Squeeze the glutes to keep the hips nice and lifted, and we're flaring out into the band for six, five, four, three, two. And one, we're gonna add a little hip dip, press it up, and then flare the knees out. We go down. We go up.

We go out and in. Down. Up out and in. So good keep those abs plugged in. Squeeze the glutes, lift the hips a little bit higher. Let's do four.

DIP lift. So you're gonna flat back here. There's no roll through. Good. I lost count. Let's do two more. Two. So good. Last one.

Perfect. And then roll it down. Perfect. Let's take the right leg. You're gonna cross it over so the right ankle over the knee. Push that knee out, arms down by your side. So we're gonna go into a single leg bridge now.

So you're pressing that knee open, open, open as you lift the hips, and we go straight back down. We go up and down and up. And down. You got it up. Down. Let's do four more here. Four.

Lift a little bit higher. Try to keep those hips nice and even. Two, and then pause and hold. Give me a pulse down an inch, up an inch. You gotta eight, seven, get higher. Six, five, press into the palms, into the backs of the arms for four, three, two, and one, take it all the way down. Hands behind your head.

We're going back to an ab situation. We're gonna pull the legs into our chest, keeping this figure for, and upper body's gonna meet it, elbows to knee, and then open the elbows. Why does you tap the left toe to the mat? We go up. Good. Let's for fun, see if we can rock the pelvis up.

So everything's working here. Lift little rock. Getting the tailbone off the mat. Four. For three, for two, and one. Good. Length in that right leg straight up.

Length in the left leg straight out. Lift walk up your right leg, and we pull scissor switch. Reach towards the ankles, elbows wide, abs are in, and your shoulder blades are off your mat. Good. For four, for three, for two, and one. Good. We're gonna cross that left ankle over the right knee.

We start all over. Find your single leg bridge here, bridging the hips up, but pressing that left knee out, out, out. We go down and up straight up, squeeze. First six. Five. You got it. For four.

Three Two, let's stay up at the top, and then little pulse, pulse it out. Good. Down an inch up an inch for four. Three, two, And one. Good. Slowly lower down hands behind your head. Point those feet and lift the legs into your chest as you meet in the middle.

Tap the toe and we left exhale. Good. Let's try to rock the pelvis off of the mat, so low abs. Good. And we lift. Try to tap that elbow to your knee. So good. Four.

Three, two, last one, and one, lengthen that left leg up, walk up the leg, extend the right leg out out out. Here we go. We scissor switch. Pull and switch. Good. You're kicking into that van. Good. For four.

For three, lift your chest higher. For two, last one on each side, and then hug those knees into your chest. Good. Take a deep breath here rocking side to side, hugging those knees into your chest, And then just go ahead and grab underneath those knees and rock yourself up. Let's go on to your side. I'm gonna come down onto my right forearm stacking those hips so right under left.

Plug in that belly, and then we're gonna go into a good old faithful hydrant here. So lift the leg. Don't forget about that ankle. Lift the ankle as well. Hand can be on the mat or on your hip.

Just keep drawing that top hip forward so we're not rolling back at all. Let's go for four and up. Good. For three, lift up tall. So ribcage to the ceiling. For two.

Lift it up. Give me one more and lift. Good. We're gonna lift it halfway up. You're gonna extend the leg and then bend it towards the elbow. We go out and in for eight. Seven, six, for five, four, three, two, and keep it straight on one.

We sweep it forward. Little back. We go forward, reach it towards the back. Good. Keep yourself nice and lifted. Keep that leg, hip height if you can.

Good. Let's go for three. And sweep. For two, sweep last one, bring it back to your midline. Center it out. Flex that foot. We're gonna lift kick up and into that band for eight seven, six, five, four, three, two, and one.

Pounded out. Let's go to the other side right away. So swing your legs over. And let's stack those knees, stack the hips and get out of that bottom shoulder. Here we go. We hydrant for 10. Lift it up.

Plug it in. Good. Keep bringing that right hip forward. So we don't roll back and stay nice and lifted. Let's go five. Four, we're keeping this nice pace for three.

For two and last one. Good. Lift it up. Hip height. Extend that leg. We bring it forward. The knee and the foot and extend it all the way back out. We go in. And out and in and out.

Give me five more. Breathe, inhale, exhale for three. You got it for two. Lift up in the waist. Last one, keep it straight.

We sweep forward, reach it to the back slightly up and forward back, and reach and reach it back. Three more. Forward. Keep it lifted. I know the second side's so much harder. Breathe. Last one.

Good. Take it back to the center. Take it down for a moment. Get up a little bit higher, flex that foot, and we go for eight pulsing into that band. You can do it seven, six, five, four, three, two, and one. Pounded out. Let's swing the legs back around. We are almost done here.

I wanna finish with one more thing, but let's take that booty band off because we don't need it for this one. I want you to take your fingertips behind facing your hips, behind your hips right underneath your shoulders. Plan those feet. I want you to lift your hips, open up your chest, take your head back. Good. Bring your head forward. Drop the hips and don't move the hips.

Just bend the elbows. We go into a little tricep press here for four. Just four. Exhale for three. For two.

And one. Good. Place the hips on the mat. Find your balance, find your teaser, bring your arms forward, reach, reach, reach, and then slowly lower yourself down. Let's go right back up into our teaser. I'm gonna circle my arms around exhale. Scoop lift lift lift, bend the knees fingertips back.

Find your stretch one more time. Bring it forward. Drop the hips. We go down. Press down. Press. Let's do a couple more here just for fun.

Let's go for four more. For three, squeeze those elbows towards each other. Good. And one, take the hips to the mat, slow with control, lift the legs. Bring the arms forward, find it, reach, reach, reach, and then slowly lower yourself down. Let's go up one more time. Find it, reach, reach, reach, and then cross those ankles and give me a forward fold.

You guys. That was so good. Let's stretch your glutes really quick. I just want you to I'm gonna face you so you can see. We're gonna cross our right leg over our left. I want you to kinda stack those knees as much as possible and just give me a forward fold stretching out the glutes.

You can rock side to side if you need to. Taking your breath here, melt. And relax for one more breath. Beautiful. Bring your upper body up.

And let's kick it up and over, crossing the left or the right, pull those ankles back, sit up tall, and then forward fold. Let the head hang heavy so gravity helps with this stretch, and we rock side to side. Perfect. Letting it go. Awesome. Last breath here, you can slowly roll your upper body up, and you guys are done.

Thank you so much for joining me.