Creative Advanced Mat

Hi. I'm Gia, and today we're gonna do a class using the booty band just to activate your outer thighs and hips a little bit. And then for the second half of the class, we're gonna be practicing some advanced exercises as well. So you're gonna start on your back. Lie down with the band around your thighs. And then you just wanna push out on the band, not as hard as you can, but just enough so you feel a little bit of activation here. Arms down by your side.

We're gonna go into some toe taps. So reach the toes long, legs stay in 90 degrees. You're gonna inhale as you lower one foot down toward the mat. Xhills you bring that leg back up to tabletop. Inhills you lower the second leg down.

Xhills you bring it back up to tabletop. Yeah. I'm just trying to keep gentle tension on that band the whole time and not pushing out as hard as you can. We're warming up and lift. Just enough to feel a little bit of activation lower. And then pulling into your abdominals to lift.

Try to keep your neck and shoulders relaxed. There's no tension there. And lifting up. And second leg lowers. And lift back up.

One more each side. And lift it back up. Last one. And lift it back up. Keeping that 90 degree angle, you're gonna lower both feet down as low as you can and then lift all the way up.

Let's go where you can. Again, you don't wanna change your spine or your pelvis, pull into your abdominals lift, inhale to lower, exhale to lift up. Two more. Hopefully, abdominals are getting a little warm, mine are already shaking. Last one. And then lift all the way up.

Take the band off for a minute, and we're gonna go into some just traditional exercises to finish our warm up. So we're gonna go into the 100. So you're gonna stretch your legs out to diagonal or where you can hold it, arms up to the ceiling, take a deep inhale. I can still push your arms down, curl your head and shoulders up. And pump your arms.

Inhale two three four five exhale two three four five inhale. And exhale reach the legs long. Inhale pump the arm strong. Exhale two three four five inhale. And exhale curl up a little higher if you can. Inhale.

And exhale two three four five halfway done. Inhale. And exhale, you can lower your legs a little bit if you can. Inhale. And exhale, three more inhale. And exhale squeeze your glutes and legs. Inhale and exhale last set inhale and exhale two three four five hug your knees in and then stretch your legs out on the mat flex your feet. We're gonna go into the roll up.

So arms are gonna reach back to diagonal. You're gonna inhale here, exhale as you roll all the way up. Reach forward towards your toes, and then pull your waist back as you roll down one one at a time. Arms are gonna reach back to your diagonal. Keep the ribs connected as you roll up.

Put your heels into the mat, squeeze your legs together, and then roll back. So you're working the inner thighs as you squeeze the legs together. And then when we use the band, we work the outer thighs and the hips and reach. So you're getting both parts of the leg and lower. Last one, rolling up.

And then we're gonna go straight into our rollover. So arms are gonna come down this time. You're gonna bring your legs up. You're gonna look up and over. Open your legs to a v, flex your feet, roll down one run at a time.

Reach your legs out to your diagonal legs together, point your toes, lift up and over, lift your spine up. Lakes are parallel to the floor, open flex, you're gonna roll down. Try to keep the arms long, shoulders away from the ears, chest is open, lace together, lift up and over, open flex, and roll down. This time, we're gonna keep your legs open, point your toes. You're gonna lift up and over, legs together, flex, and roll down.

One bone at a time. Reach legs to diagonal, point open, lift up and over. Together, flex, reach out through the heels, lengthen the arms, trust is open, open, point, and lift, over, flex, and roll down one bone at a time. We're gonna grab your band again. Which time we're gonna put it around your feet.

So not around your ankles, you want it actually around your feet on the edges of your feet. We're gonna go into single leg stretch, a little variation. So hands are gonna go behind your head. Elbows are wide. We're gonna bring the legs out again, so you're pushing out on that band a little bit.

It's gonna be a little bit of a round motion. So you're just gonna push one leg out, keep the other leg in towards your chest, and then switch. So instead of it going like a scissor passing through, to keep tension, we're just gonna go slightly around. Keep your chest lifted as you switch, pushing into that heel and switch. If you wanna deep in the intensity, you can pull that opposite leg in towards your chest a little bit more.

Feeling those abdominals working. Let's just keep alternating your legs. I need one more each side like this. And switch. Now we're gonna add a little rotation. So you're gonna twist toward the leg that's bent and switch the other side and switch.

The legs aren't changing. There's adding rotation from the waist and switch. Switch keeping the elbows wide. Two more sets each side. And switch last set.

Hold this one here and little pulses at first. Eight seven six five four three two one switch legs. Turn to the other side and pulse for eight seven six five, four, three, two, one, and pull both legs in. Take a breath. Rock up to a seated position.

We're gonna keep the band where it is. You're just gonna bring your legs straight out for spine stretch. So again, you're pushing out with the band using those outer hips push your heels into the mat, sit up nice and tall, inhale with the arms shoulder height, exhale as you round forward, reach toward forward for your spine stretch. Inhale lengthen your spine up, stack it on one on top of the other. And then you're gonna roll forward, keep pushing out with the band, and then rolling up, and then you're pushing your heels into the mat, lengthening the spine as you're up, rounding, pulling your waist back as you reach forward. And then roll all the way up.

And round forward. And roll back up. We're gonna do one more like this. And then roll all the way up. I'm out to a t for saw.

So let's still keep pushing your out band out. You're gonna twist in one side. Round forward, reach shorter baby toe and saw for three, two, one, and up. Twist and reach for three. Two, one, and up. Make sure you're not sickling the foot. You're pushing out with the outer edge of the feet and up and twist and reach, and all five toes are reaching back.

With the band here, you'll also be able to see if your hips are shifting or if you're twisting from your waist. Ideally, nothing's moving in your feet, and they're staying right next to each other. Just pushing out to the side. And one. Two. Three and up. And twist and reach. Two three one more each side.

Reaching both arms forward and back. Two. Three and up. Last one. And up and back to center. We're gonna take the band out for a minute. I wanna go into cork screw.

So lie down. We're gonna bring your legs to the ceiling. We're gonna do one little cork screw, just a regular one. And then we're gonna lift your spine up like we're doing rollover, but lift up into a jackknife. You're gonna twist your hips to the other direction, roll down one bone at a time, and then circle the legs around the other way. And then back up to your jackknife, twist the hips, and then you're gonna roll down the other direction, circle.

And then twist up into your jackknife, twist roll down through the spine. Try to keep your neck and shoulders long. Chest is open. Circle around, lift up. One more each direction.

Roll down as you roll down. Circ the legs once your pelvis is down. Lift your spine up. Twist and roll down. And then circle the legs this last direction.

Roll back up one more time. Stay centered as you roll down. One bone at a time. Lakes are glued together. Lower your legs down.

And then we're gonna flip over onto your stomach first one. So lying down on your stomach. Hands are gonna be just a little bit in front of your shoulders and a little bit wider. Lakes are reaching long either together or hip distance apart. Just gonna lift your spine up, stretch out your abs, lengthen your spine, lower down as you exhale. Inhale lifting up.

Think of pushing your feet into the mat. There's warming up your spine. Two more lifting up. Opening your chest as you lower. Last one. I'm lifting up.

And lower back down. Alright. Keep your legs where they are. Just reach your arms forward. You're gonna lift your arms and your legs up, lift your chest, and then go into swimming. Inhale, and exhale.

And inhale. Think of reaching the sternum forward, exhale arms and legs are reaching long. So you're trying to reach across the room both directions, inhale, and exhale arms and legs are straight. One more each one more set and exhale. Lower everything down with control. Push back into child's pose.

Just give a nice little stretch on your back. And then when you're ready to roll up, grab your band, I wanna do a little side kick. So you wanna lie down actually, before you lie down, let's put the band around your ankles, and then lie down at the back of your mat. So you're gonna be at the back. Lakes are gonna be a little bit in front of you, and then you can bring both hands behind your head.

If you find that you're having trouble balancing, bring that top hand down. So you're gonna lift that top leg up hip height and then push it a little bit further so you have a little bit more activation on your outer hip. From here, you're gonna kick the leg forward as far as you can go and back. So since we have the band here, it won't go quite as far as you do for a regular side kick. Just go where you can. And then use abdominals to help stabilize you, back, back, and forward. It's at bottom leg as well, really push down.

Front front, back, back. Reach out through that heel. Last it. Then bring one leg on top of the other again. Still have a little tension.

It's gonna lift your leg up a little bit and then lower it back and lift and lower again. So you're not lowering all the way down. You wanna maintain some tension on the band the whole time. So it's just a couple inches up and down. Lift and lower reach out to your heel a little bit more. Now we make a circle with that leg. Again, keeping the tension forward up and back.

So we're not going too low with that circle. Trying to keep the band tight. And three. Two. Last one, reverse.

Back around. I don't know about you, but I'm definitely feeling this in my hips. Try to lengthen out that top leg a little bit more for the last four. Three. Two, one, and then lower all the way down. Go ahead and hit that side out, and then we'll switch to the other side.

So again, you're lying at the back of the mat. Lakes are gonna be a little bit front of you. And then top hand behind your head, if you wanna challenge your balance. If not, you can bring your hand down to the mat. So keeping tension on the band before you even begin, flex that top foot, and you're gonna kick leg forward.

Two times and then back two times. Front front back back of that bottom leg is pushing down into the mat to stabilize you. You're pulling into abdominals as you're balancing. The top elbow is reaching up toward the ceiling. And everything is still just the leg is moving.

Two more sets. Last set. And then bring that top leg on top of the bottom, lift the leg up a few inches and then lower. Lift and lower. Trying to keep the waist long on both sides. Again, pulling into abdominals.

Four more. Keeping tension on that band three. Two. And then we go into our circles. Keeping the tension on that band, reach out through the heel a little bit more, keep the length in the torso, four more in this direction. Three, two, and one reverse back and around. Flex a little deeper. Last four.

Three. Two. One, take the band off your feet for now. And then we're gonna stretch your hips before we move on. So you're gonna cross one foot over the opposite knee and then sitting up, you're just gonna push your hands into the mat, lift your spine up, and you can rock side to side, stretch out that tip.

And then switch the other side. Cross your foot over your opposite knee, push down into your hands, lift your spine, and you can adjust your, leg that's on the mat. You can adjust that forward or back depending on how much stretch you need. And then from here, release your leg. I'm gonna place the band back around your feet just like we have them earlier.

So the outer edges of the feet pushing into the band, we're gonna go into the neck pull. So keep pushing out into the band, push your heels down into the mat, hands behind your head. You're gonna lift up and back into a flat back. When you can't go any further, then round, roll down one bone at a time, and then roll right back up. And then dive your head down to your legs, lift up, and hinge back with the flat back.

Pull your ribs back with you. And then pull your waist back into the mat once you can't go any further. Roll down, roll right back up. Elbows stay as wide as you can. Diver down, lift up.

Hinge back. Flap back and then roll down one bone at a time. I roll up and dive over. Last one, lift up and then roll down. And then we're gonna change to the band is around your thighs.

It's the last exercise with the band. So arms stay down by your side. This time your feet are gonna be bent, close to your, close to your sits bones. Arms down by your sides, push down into your feet. I'm gonna go up into a bridge one bone at a time, and then roll back down.

And then rolling up. And then roll back down. Again, a little pressure on the band just to activate your outer hips. Two more plain like this. Try to keep your eyes on the ceiling, chin off your chest, roll down.

Sholders are open. Hold this next one up. From here, just gonna push out in the band and then release. Push out and release. Think of both legs pushing evenly out and release. Four three two.

One legs parallel. Roll down. And then roll right back up. Now from here, we're gonna go into a march. So one leg stays down.

The other leg is gonna come up to tabletop and then lower back down. Other leg lifts up. And lower back down and lift and lower controlling that foot back down each time trying to land at the same spot and lower. Lift and lower. Try to keep your weight even on both hands.

One more each side. And last one. Both feet down, hips up a little bit higher as you inhale, exhale as you roll down one bone at a time. We're gonna take the band off your legs. We're done with the band for the rest of the class. So just put it to the side.

We're gonna go into our high scissors and bicycle. So from here, you're just gonna do a little rollover to get your hips up. Hands are gonna go behind your back. You wanna try to keep your wrists long so you're not bending at the wrist too much. So I think of bringing my hands flat against my, lower back. And then I'm gonna go into a scissor first.

So one leg forward, one leg back focus more on the leg that's going back and then bring the legs up and switch. So I'm getting a nice stretch on that hip flexor. I'm not just letting my leg come forward toward my face. Thinking more about the opposite leg to get that nice stretch and lift up. I'm trying not to just be on my neck at all. I'm more on my shoulders up and lift. Reach the legs.

And lift back up. One more each side. Last one. Going into a bicycle. So the leg that's in the back, you're gonna bend that leg and then bring it all the way up and through the other leg.

I'm just trying to make it as smooth as you can. I'm not actually doing it, but I'm trying to think about the leg that's spinning, touching the mat. It most likely won't unless you're super hypermobile. But I'm focusing more on that leg than the leg that's toward my face again. Trying to keep both legs parallel, not letting my leg turn out as I bend it. One more each side.

Last one. And then coming back into a rollover position to roll down. Arms down by my side. We're gonna go into jackknife. So legs out to a diagonal. Arms, push down into mat.

You're gonna lift up and over, lift your spine up. Try to get to a straight slide as you can, and then keeping the legs reaching up to the ceiling to roll down push down into the arms to keep the chest open. The legs go back to your diagonal. Lakes glued together, lifting over and up. Again, I'm thinking of my legs staying up to the ceiling.

I'm not trying to let them go over toward my face. Trust stays open. Roll down. We do two more. Rolling up and over. Lift the spine up.

Chen stays off your chest. Again, you're on your shoulders, not on your neck. And then rolling down one more, the thing over and up, reach the toes up, and roll down one bone at a time. And then hug your knees into your chest, rock side to side. So we're gonna go into teaser.

So reach your legs out to your diagonal. The legs are gonna stay where they are. Arms gonna come up to the ceiling, take a deep inhale, exhale. You're gonna roll towards your legs lift your chest and then roll back down, legs stay still, and then roll right back up. And then roll back to your shoulder blades.

Lakes squeeze together, roll up. Hold. This time, upper body stays still lower your legs and then lift back up, just go where you can. And lower the legs. Try not to change your spine, lift your legs lower. Now everything lowers all the way down, and then everything rolls all the way up together.

Trying to make your arms or your upper body and your legs arrive at the same time. And lift one more, lowering everything down. Lift it all the way up. And then bring your feet down. We're gonna go into leg pull.

So hands are gonna come down the mat. You want them right under your shoulders, spread your fingers, coming into your plank position, finding a nice long position from your head all the way down to your feet. Lift one leg up, you're gonna rock forward and back and lower it down. Other leg lifts, rock forward and back, and lower. Try not to lift your hips at all, and lower. Up, front and back, and lower. Reaching that leg long so you're not bending it.

And again, the hips don't change and lower. Up forward and back and lower. Lift forward and back. One more each side. Last one. And lower, come all the way down.

Shake out your hands. We're gonna go into a side bend. So the top leg is gonna be in front. Bottom leg is just resting behind. Your hand is out a little bit away from your shoulder, so not right under.

We're gonna go up into a side bend and let over and back into your side plank, and then all the way down. So you lift up, side bend over, up, and then all the way down. Two more times, lift up and over. And then all the way down. Last one, side bend over, and then all the way down.

Let's switch sides. So again, the top leg is in front. Bottom legs just behind, and your hand is out away from you, so not right under your shoulder. You're gonna lift up. So by here, your hand is under your shoulder, side bend, up to your side plank, and then all the way down.

Up and over. Think of bending at the waist and lift side bend up all the way down. Last one. And then lower all the way down. We're gonna shake out your hands.

We're gonna go into some rocking, so a little bit more extension before we finish the class. So grab onto your ankles around your stomach. From here, arms are straight. You're just gonna push into your feet, lift your chest up, and then lower back down. Just go where you can.

Push into your feet to lift your chest up. And then lower back down. Try not to lift your thighs too much off the mat. Think more about pushing your feet away from you to lift rather than lifting your thighs up off the mat. So you're lifting your upper back more than your lower back.

One where you're gonna hold this one. From here, you're gonna start rocking back and forth. Make sure your head isn't using you're not using your head for momentum. Your next stays in line with the rest of the spine, sternum's reaching forward. Let's do two more sets, and then lower everything down with control.

Push back into child's pose, stretch. And then we'll come back into our plank for our push ups. So hands are wide, right under your shoulders, find your plank position, turn your elbows so they're facing back, squeeze your legs together and just bend your arms. And then push up and bend and stretch. Then stretch two more, staying in one straight line from your head all the way down to your feet.

Last one. And then lower your knees down. Check out your wrists, and we'll finish with mermaid. So we're gonna stack the legs one on top of the other. Hold on to your ankles, and you lift the other arm up to the ceiling, you lift up and over towards your legs, into a nice side bend, and then come all the way up, and then reach away from your legs.

Trying to keep your feet and knees stacked, lifting up, grab your ankle, lift up and over. And up and away. One more time. Up and over towards your legs and up. And then we'll switch to the other side. So again, you're stacking your legs one on top of the other, holding on to your top ankle.

You're gonna lift that opposite arm up to the ceiling, and think of doing a nice side bend over. And then come all the way up, lift up before you reach into your side bend. And up and reach over and up and away. One more. And then toward your legs and then come all the way up and rest. Go ahead and sit with your legs crossed or however it feels good.

Just have your hands on your legs. Just take a nice deep inhale. Got your breath. And exhale, lengthen your spine. One more time. Inhale.

And exhale. That's it for today. I hope you enjoyed that class, and I'll see you again soon.