Athletic Sculpting Mat

Hello, buddy. This is Tracy Malley here. So excited to be back on Pilates anytime. So today, I've got a front class ahead. Yes. We're going to be working with a light three pound dumbbells. And, of course, if you want to go with a little bit heavier, go for it. However, we are going for high reps, low weight. So I'm gonna pick up these lovely fantastic weights, very, where we've gone up in the world in our beautiful weights here on Plates anytime. Anyway, we're gonna go into our little v position here.

And all we're gonna go into is an open and close. Just an open and close. So yeah, we're just gonna do a little gentle warmer with our arms. I like not to waste time, but to kind of, as you were, go for the kill, but we're warming up at the same time. So we're gonna add a little plie and back.

So we're opening our arms, focusing on our shoulders, and you're in that lovely v position. Think of your toes pointing just to the corners of the room, squeeze from the inner thighs, lifting the inner thighs together, and pelvic floor lifts up. We do four more. We start to feel that little heat in those arms. Couple more last time, and then bring the legs out into second position here nice and wide. And we repeat again same with the arms.

So now in that external rotation of that hip, still the toes are going to the corners of the room, and there we go with the arms here. Gentle warm up. Get those legs nice and warm. Now think of pressing the heels down and lifting with the hamstrings as we lift up. Okay. We got four more here. Four, exhale three.

Excel two, and then one more. Now we're gonna come down hinge slightly forwards from the hips, elbows come straight by the side of the body, and we're just gonna go reaching diagonally forwards and back. So you can see where the ceiling meets the wall right ahead of you, and we're in that hinge position from the hips, biceps, towards ears. So we can already feel that heat. We can do four more here for and three and two.

And one more bringing the hands down. I'm just gonna go side to side here just to move those legs. There we go. Now we're gonna add a little bicep curl and down. There we go. So the pelvis is moving to the right and to the left.

We're just gonna add a simple bicep curl here. We're feeling a little bit warmed up. Yeah. And breathing. Got a nice sculpt class today, classics mixed with some contemporary sculpt, and it's the focus's total body. Let's do four more here, four, and three, and two, and one. Now we come back in that hinge position, get your hips back behind your feet.

And we're gonna hug a big tree. Yes. We hugging a tree here in that reverse fly. Now focus on your scapula drawing together and focusing on that mid upper back posterior dal toys that's back muscles there. But now think of slightly moving the pubic bone a little bit closer towards the belly button. There we go. Can we feel that? Alright.

Let's do eight more then. An eight And seven, keeping it simple four more times, four, and three. And two, now one more. Now we're gonna take your right hand forwards. Open up with the opposite arm and bring it back. Opposite arm, that's it. So your gaze follows the arm that's moving.

Now can you feel as you do that, your rotation in your spine, the rib cage is rotating, but your pelvis, your hips are staying facing forwards. So get that nice rotation Now we're gonna add like a little lunge just like we were doing earlier, layering on that lunge. There we go. Keep hinging from your waist forwards. You'll feel those obliques now. Yes.

We will wanna work those obliques. Trust me. I do. There we go. There we go. Last time, there we go. Back to center. Now we're here.

I want you to look forward and smile at me. There you go, smile. Ready, we're gonna roll and roll. So it feels pretty light here, Ronnie, on that light. Dumbbells here. Let's focus on your form. Draw your shoulder blades down towards the floor.

Now we're gonna add a little heel pop. Right heel comes up. Boom. Left heel. Little heel pop. Now you're testing your balance, and let's not to forget that external rotation through your hips, open up your hips ready for your class. There we go.

You have four more for three, two, one hold here. Now one arm, the other arm. That sits. So one arm goes and the other one. Now we're gonna have a heel pop. Heel pop, same heel as elbow that's moving back. There we go. A little bit quicker.

That's it. We're starting to feel a little bit warmed up. Now those in the thighs are burning. We go four more. Four three two, one, bring the arms back to center. Open up. Close.

Open up. Close. Now we've got that nice hugger tree. It's kinda like doing footwork on the reformer. Now adding the arms. There we go.

Three here. Two here. One more, bring the arms into that hug position. Now arms go overhead. Feeling the heat in those shoulders, we always need a little arm workout.

Let's go a little bit deeper. Can we go into that little burn zone? I always call it little burn zone. We have four more here. Three, we're smiling with two, one more, and then open, slowly bring them down, bring the legs together, and come into your v position. So in that v position, they're up onto a releve, Now we do our little curlies to finish off. Okay.

So we're gonna add a little curlies here, find your balance, and then come back. Let's try that again. So it goes three two, one, hold slowly coming back. Now palms are facing atwards. And again, three, two. So we've got elements of balance here.

You're on the balls of your feet. The heels are joined together, and I'm on a nice thick mat. So I've got even more to balance. Yes. Come up. And bring it down.

Six seven, and again, we go and three. And two. And one, lift up tall. We open out. Six. Two more times. Do all those abs in? Don't forget.

Bring it out. Squeeze those in the thighs together one more time. Three, two, one, holding here slowly, four, and three, and two, and one, and in. And out and in and out, the elbows are coming into the rib cage. The heels are connected together, and we're out and in. It's just like your footwork on the reformer, and the arms are going diagonally out.

Four more and four squeeze shaky. Three. Two. One, holdy here, circle eight, circle seven, circle six, and five, and four, and three, and two, and down. Be parallel.

And we slowly roll ourselves down. Now from here, we're gonna turn to the side. I'm gonna put our weights just in front of us so they're right there to grab them. Hands them in front. We're gonna bend our knees towards our chest, and we're gonna sit down.

Feet are hip width apart, heels right in line with the sit bones with stacked up, shoulders over hips, pick up those weights. Reaching the hands forward as the palms are facing together. Now we're gonna go into our rollback here. So initiate from those lower abs, we exhale. Lower abs. Pubic bone moves towards the belly button.

SIP bones move towards the heels. We're gonna go down to where we feel that little baby earthquake feel that earthquake. We've got it. And then we curl back up and over that imaginary beach ball, we come back up. We go again. You already initiate from your low abs, breathe. Go. Find that middle position.

Hold it there. That right arm comes up. And then back, and you feel that anti rotation there with those obliques working unilaterally here. Really focus on pressing your feet into the floor equal weight on both feet. There we go. So as the one arm goes up, the opposite side's got to stabilize. Keep both sit bones down on the mat.

Scoop a little bit more. That's it. You have four more, four, and three, and two, you got one more bring their arms back to the center, roll down the legs, shoot out, they flex, hip width apart, the arms go overhead. We inhale, slight pause, we exhale, we reach over, we reach, reach, reach, reach, the abdominals are pulling back in our position, and then we go back again. And we curl up. We reach forwards.

Imagine that seat belt wrapping around those lower abs. No collapsing here. There is no stretch. We go again. We call. We reach forwards.

We pull back. We pull back. We pull back. Do not collapse over those thighs roll back. If this is easy, there's something not quite right. We go again.

Chin to chest. We roll. We reach the wheel of the pelvis is turning underneath us, and we reach forwards. We've got one more. Then we go again. XL, cool.

We hold it here. Now we can sit up nice and tall. We're here. Ready. We bring our legs together. We curl up into tabletop. We go back down again.

We were rolling down. That lumbar spine hits the mat first back into tabletop. Arms come up, head goes down. We inhale here, we exhale, reach the right leg out, the left leg comes towards your chest, and then we go back into tabletop. We go again reach, and then back.

One leg is in tabletop. One leg is extending. And we were reaching and back. Good. Just oppositional legs. Let's see it one that goes out and the other.

The head lifts up. Or if you would like to, you can keep the head down. Your choice. Two more, everybody. Are we breathing?

One more. Holdy here. Single leg stretch. Now that right arm comes up as the left leg goes out. Are we ready? There we go.

Long walking arms Your gaze is looking towards your thighs in that single leg stretch. There we go. You have four more here. XL four, XL three, XL two, exhale one, bring the legs back into tabletop, lower your head neck and shoulders down. We're all here. Now tilt the pubic bone underneath you so you're slightly imprinted, move the knees over your hips, shins are parallel. Alright. We're gonna go into double leg stretch here.

Head neck and shoulders come off the mat. We inhale reach our arms, exhale circle around, hit the ankle joint. Inhale arms to ears, we lengthen axle, everything comes around. Four more inhale reach, exhale round. Inhale reach, exhale round.

Two more inhale reach, exhale round last time. Inhale reach, exhale round. Drop the legs down. Reach the arms overhead, lengthen those legs back out, feet are flexed. You're ready for your transition. We curl. We roll up.

We reach forwards. We're reaching forwards. The abs are reaching back in our position, and then we come up. Open your legs, elbows high. We're gonna punch in our position.

Sitting up as if you are feet separated, right, you're pressing the energy, and we're gonna add that little rotation here. So you're pressing the energy out through the heels as an imaginary wall in front of your feet, and we're adding that rotation. So we're boxing here. Finding those obliques. We're gonna do four more here.

So warming up, four, and three, and two, and one, we box forwards, and then we reach, take that hand down and go into your saw. Hold that saw. We come back up. We reach. We go again. We box. There we go. Kinda like a little spinning top.

Your shoulders are over your hips. You're sitting up nice and tall. There we go. Focus on your obliques. We got four more and four and three and two and one, and we go across the body, and we go into our sore. Put that weight down, holding that saw.

Beautiful. And then we come right the way back. We bend our knees, and we're gonna go into a little rolling like a ball. The elbows are here. Can you see what my weights are? Now we're gonna roll back balance, rolling back because we're gonna be adding on to it.

So even so right now, it's challenging to try and keep that same shape. So I'm staying in the shape continuously. I start and finish in the same shape. That's kind of all I want you to do right now, and then we're gonna be adding on. We've got three more to add on.

Two more. One more. And now we're gonna add a little pike. Ready? So we're going to a little pike.

Balance. Now if that gets a little too challenging, just continue what you were doing before. Think of that pike. You gotta scoop those lower abs, keep your arms still. So isometric holding those biceps. Ready?

We aiming for over our heads towards the back corner of the room. Now optional arms go with it. Palance. That was a harder. Let me go again. Curle. Secret with that spine.

Draw that pelvis in. Yes. Inhale. Excel. Two more. You gotta breathe. Two more. One more.

Hold it. Now we bend the left leg, right leg goes in front. We sit up nice and tall, and we sit ourself up and stand. We reach up. We come back.

We curl. Ready rolling like a ball. Cross. Lift up overhead. Ready. We go down again.

Rolling like a ball. Step behind. Now lift up. Maybe we can go into a little balance. Can we try and balance within that external rotation of that front leg? I'm holding until you're there with me.

Alright. Now you're there. We're gonna go again. Ready. Take it down. Bend. Step up.

Balance. Find your balance. Oh, there's your hour desk. Can we do one more? We go again down. Up. Finish off. There we go. Find that balance, and then we come back.

Alright. We're gonna bend our knees, come down, come down. There we go. We're here. Now we're gonna go with the other leg now. So now that left leg is gonna go in front. Right? Ready. Roll back.

Left leg. Come up overhead. You'll notice how one side is easier than the other with that hip mobility. For me, this side is much harder. As I've raised, I've lost a little bit of mobility in my hips, of course, If I had not I've been doing pilates, I would not have the mobility that I have today.

So we come down. Are you ready for our balance now? Yes. Are we finding our balance? Gorgeous. Hold it.

I'm waiting for you. Are we there? Okay. No. I'm going. We go down again. We come up. Find your balance.

Okay. You got one more and down, and up, and find your balance. Hold it here. Five four three two one, bring the legs together. We go down, bend our knees and coming down. Now just popping those weights to the side. Don't worry. We'll be back with those weights, and we're gonna move into our sideline work now.

So everybody come into your sideline. We're gonna put our hands on our head. We're gonna be here that underneath the oblique is lifting up and our hips are stacks and our feet are slightly forwards of the hips in, like, a little banana position. From here, we're gonna go into a little ball elbows to knee. Go. Elbows to knee. And then we're gonna shoot back again.

Left up. So I know the obliques. Let's go again. Lift up. Find those obliques. So your hips stacked.

Yes. Where's your obliques. Hips are stacked. We go again elbows and knees in little tip ball. And then we go again here. That's it. That little extra there. Now we're gonna go the other direction. Ready?

Alba's journey. We might go off the map, but that's okay. There we go. We come back into center. We're gonna go again. I'm off the mat, but it doesn't matter.

Those obliques are working. Now let me come back elbows to knee in that little top pole. We go again. We shoot out legs are diagonally forwards. Our obliques are firing. We're looking forwards.

We got one more elbows to knee. Find that sideline here. Yes. Just right there. A little extra. You can see I'm fighting for it just like you. There's those obliques.

And then we come back into center. We're all here elbows to knees, elbows to knees, and now shoot back to the other side who are gonna face me for, on the floor. We reach forwards. We're here in that sideline position. We're gonna separate the legs and rotate.

And then we come back. Now we're gonna do a little spiral. We go again. Both sit bones are on the mat. And then we come back and we spiral. So when I say spiral, we're spiraling through your ribcage. Can you see my ribcage is spiraling, but my hips are facing you, and we go again.

Back again two more times. Back again. One more. We find it. We hold it.

We're here. I need a huge map for this workout today. We hold it here. We're gonna do rolling like a ball, but now we're progressing to open leg rocker. Aren't we lucky? If you need to bend your knees, bend your knees. Otherwise, keep those legs straight. I'm here with you.

Now scoop. Are we ready? Roll open leg rock. If those knees need to bend, bend your knees, you can always come to this position. Right? And again, scoop up now really scoop those lower abs. SIP bones are going towards your heels. Little extension with that upper body.

Two more. Try and keep my pace if you can. Not too fast, not too slow. Alright. One more for good luck. Ready? Curl.

Hold it there. Bring the legs together, find your balance, lower your legs, lift up, spin your legs around, come back to your side here. Ready to find that spiral. And we open. Bring it back.

Spiral look to that back corner of your mat. And without overarching, think of the ribcage kind of still knitting together, and we've got that rotation. K. So both sit bones are on the mat. We lift up. We rotate diagonally across the mat.

Are we breathing? And then back up, you can keep that elbow bent, or you can extend it wherever you feel comfortable. Let you play around with that movement one more after this one. We know what's coming next. Open like rocker. We go again.

Hold it. Grab it. And we're gonna go for it. Go roll. Balance. Girl.

Think of that upper extension of that thoracic spine, like, a little lift, use your lats, lose your use your serratus to try and balance there, but without losing that lower body scoop. Yes. Two more legs along or bent and active. One more. Hold it there. We've gotta bring the legs together, find your balance.

Lift up, arms go forwards, reaching forwards, devlopay, right leg comes up, and back, and scissors one, two, one, two, one, two, pull pull. So you're pulling. Using your upper body, the leg is coming to your head, not the other way around. Your thoracic spine is in your mat. Now look towards your side. There we go.

Hands behind the head, keep the legs moving. Now we're gonna go into bicycle, bicycle, tipping that leg, tipping that leg, tipping reverse it. Go and reverse. That little hesitation, that little reverse action here wears your head. Your head is lifted, looking towards your thighs.

Let's do one more bring the legs together. Lower your head neck and shoulders down on the mat. Reater arms down by the side of your body. We're gonna lower our legs as far as we can maintain that imprint. So think of the wheel as the pelvis, your pelvis is a wheel.

And as we lower those legs, the wheel is turning underneath us. We keep going. We keep going as far as we can. We come up to 90 degrees here. We exhale. We lift up and over. Now we're in that parallel position, open flex, imagine someone's pulling your feet and tractioning your legs, those long legs, spinal articulation circle, and we go again.

Up and over. I think you're going up and over. Open flex. Someone's pulling those heels, long legs. And then that circle, reverse it, circle, inhale over, open flex, and rolling down. And let's go again.

Big circle. Lift up and over, open flex, and then rolling down. This time you're gonna stay there. Ready up and over. Hold on to your pelvis.

Someone's got your pelvis now. Here's your pelvis there. Now all I'm gonna ask you to do is to recruit your hamstring. So hold on to your hips. Alright. We're gonna bend the knees to start with. We're gonna send your knees away and back.

So you're just moving a little bit in your hip joint. Now once you feel that motion, take the leg straight, and now use your hamstrings to come up and back. So now we've playing around with the hamstrings, You got a couple more, see if we can get into a vertical position, one more, hold that vertical position, bend the right knee, and see if you can take that right knee, kinda explore Take it. Take it. Take it and see if we can get down into our bridge position. You're here. Release that arms.

The leg goes down and up. Little down and up. Get your hips lifted. Where's your triceps, press your triceps down, hips are lifted, looking towards the sky. You're not looking towards your thighs, you're looking towards the sky.

And you're gonna add, like, a little jump little power jump here. Four more power. Three, two, one, leg comes down. Little extra adjustment there, triceps pressing down, latus, hips are lifted in opposition. Are you ready with the other leg? Lent in that leg up nice and strong.

We are here and toss that leg down and up. Just keep the toe pointed and just moving at that hip joint, you're tossing that leg. Got that beautiful follow through motion here. You're moving. Yes. You're stable, but you're moving with stability here.

It feels so good. Now ready for that little power, that little power there, and it'll jump. Feel those legs. Four more. Four Three, breathe, two, and one leg comes up.

We finish off as we start, whipping that leg down. The hips are lifted. The hands go over the head Now from here, spinal articulation as we roll down tailbone hits still in that scooped position. Can you see my scoop position? Rip cage is knitted together the arms are over the head. Reach the right leg long, hovering, reach the left leg long, hovering.

We inhale exhale roll up into your teaser. There's your teaser. Hold your teaser. We rotate your front arm. Rotate down.

Rotate back up. Hit your teaser. We go again to the same side. Rotate around. Reach Just like the spiral we did earlier on, back up. One more at the same side. Circle, reach, we're diving down.

You ready to find that top oblique? Hold it. Yes. You're ready. We're gonna go with the other side now. So, spiral, reach, ready, find the oblique, and lift up. Breathe. You're not gonna do it if you don't breathe. Spiral down.

You ready? Push up with that left oblique. Right oblique is coming forwards. One more. We spiral and we dive. Yes. We dive. Are you ready?

Scoop the lower abs. Find your scoop. Hold it there. We inhale the arms and legs go with it. We inhale down, exhale. Two more.

Last time, hold it, lift the arms up, drop the legs down, right leg goes on top. We reach forwards, ready for your boomerang. We roll down. We go back. We switch. Ready. Try not to use your arms.

Lift yourself up. We are here. We're reaching the arms up over your head. We interlace the hands, the hands reach back. The abdominals pull back in opposition to the back of the spine as we go forward. The arms reach up and over just like a butterfly.

There we go. We go again. We crawl up and over. Now switch. Try not to use your arms as you come up, finding that scoop, The arms go to the ears, the hands press around, the arms go back. The abdominals pull it back against the spine, and we go forwards, the forehead to the shins, and we go over. Yes.

My heart rate is up because this is hard. We go again. And we go back. Research. Kindly got two more in you.

Lift up, find it. Arms go up. Circle the hands around. We've got that beautiful balance there. Now find your balance as you reach your forehead towards your shins. Circle the arms up and over.

You got one more time. We crawl. Switch. Are we ready? Now we lift up. Keep that scoop reach ears circle the arms around.

The hands go back. The abdominals pull against the back of the spine. As we go forward, shin towards your legs or forehead towards your shin is a better cue, then we roll back up up, up nice and tall. Read the legs nice and square here. So you untwisted them.

Gonna reach the arms up and over the head. Take the hands back. Externally rotate those legs. I mean, those arms, so you're externally rotating the arms here. Just lift your hips up and that back down. Just a little reset here.

Just a little lift. And down. So you're externally rotating the arms, and let's just do one more. And then back. Now we're going to change the arm position, the hands of forwards, We're gonna come back. Fingers are facing forwards if you're able, lift up.

And now look towards the sky here, so my head is in line with the spine. And then I'm going to turn my head and look forwards. Can you see the difference? So we don't want to be here. We wanna be more here. Now from here, we're going to bend the knees, right leg comes in, left leg comes in.

We're in that tabletop position here. We're just gonna walk in place. So exploring the movement here, the shin is parallel to the sky. The hips are lifted here. That's it.

One more set, right than left. Now ready with your right leg out. Left leg is bent. We go down. We push up.

Down. Now it's gonna go a little bit harder. The next level is leg lifts up. One more. Lift up, switch. Alright. We go down and up.

Keep that foot down. Keep the shoulders drawing away from your ears as always. Now ready for that last hurrah here for this exercise here. We're gonna lift that leg up and down. Up and down. Up two more.

One more. Lift up back into your tabletop, feet down, and give yourself a nice little hug. Take a deep breath. Reaching the arms up over your head, nice big circles. Now we're gonna turn the other direction and then sit back.

We're gonna go into our quadruped position here now. So we're gonna sit up nice and tall. Make sure your shoulders are over your hips, hips over knees. We're gonna reach the hands up and over. We're going into a cat position.

We crawl initiating from the lower abs. And then the thorax, then the head. And we're kind of diving forwards. Walk the hands forwards into your quadruped position here. Beautiful.

So I'm gonna move just a little bit into that center of the mat. Now we're gonna lift the left leg, reach the right hand forwards. Now we're gonna do our little tricep dip bring it back. Troy septic. Bring it back.

So adding a little bit more complexity to our foundational pre pull out his move here. Now we're gonna add on. Down, back, open. There we go. Elbow hits the mat, hand comes down.

The leg goes out and back. Down back. It's kind of a lot of coordination here. One more time, elbow hits. The floor, we come up the leg goes out to the side, and we're gonna hold it here. And we're just gonna lift.

Now try and get your hips a square to the mat as you can. The back forearm is gonna go to the mat, and we're gonna rotate. You're gonna hit that high diagonal here. Alright. We all love this exercise because it works. We're gonna do four more here for three, two, hold it here.

Drop that leg down. Rotate obliques. So now you're going into those obliques here. Pick up the obliques off of the mat and you lift them up. Put your hips a square.

They're stacked. Can we feel those obliques? Yes. A couple more. One while we hold it here, right, we bring that leg back, and then we come back into center. From here, just staying your hips back. Alright. We're gonna go with the other side now.

Are we ready? So find your quadruped position. We're gonna reach the opposite arm and leg. Alright. We do our tricep dip and bring that leg down. Lift up, tricep dip.

Looks easier than what it is until you actually do it, and you realize how much coordination it takes to do this And it's amazing how your body just figures it out. But what what I do want you to do is think of your whole body facing the mat. Hips, your chest. Now we're gonna be adding on. Remember that little add on?

So we go up, down, leg, back and down, up, leg, and back when we go out. Definitely a challenging one. That's it. You got three more. Good. Can we keep that leg as high as we can? Last time, hold it here.

Drop the forearm down. Let goes up in that diagonal position. Here we go. Definitely pushing your hands away. I always love the cue.

You're standing into your hands. You're standing into your forearms. You're pushing the ground away from you. Your upper body is totally stabilizing, and then you're disassociating at the hip and working the booty. We love it.

Four, three, two. Now we drop that leg down, and then we come into our side plank. Can we twist those hips so they're facing that direction? And we go down and up. Your hips are square. That's it. You got the imaginary wall behind you.

Pin that top hip against the wall, and now lift up. Imagine you got a sling, and the sling is picking up those obliques. That's it up and down. Can we breathe a little bit deeper? Go. One more.

And then we turn we come back as gracefully as we can, and we come back into our tabletop, into our little child's pose, and we move back, back, back, back. And from here, we're gonna curl the toes underneath us, lift our hips up high. And from here, we're gonna walk into the middle. We're gonna roll ourselves up. And I want you to pick up your little weights for the last time.

Come back into the center of your mat. Take the right leg forwards, left leg back. You're in an active lunge here. Alrighty. Now from here, we're gonna try and get your knee down onto the floor. There, and then we shoot back up again.

So we go again down, shoot down, and up. So that back leg is doing all the work. Now just adding simplicity here the arms with it. Kind of counterbalances. Your weight. Yes. We're working the legs.

Couple more. I know we're getting tired. We're nearly there. Okay. You got one more. Find the floor. You're hovering the floor with the knee, and we go up and down for eight.

Seven, six, five, four, three, two. Hold it here. Hold it. And now we come up. Always gotta finish off with a little burn. Come on. Take that leg back.

Okay. Bend that back knee. Find the floor. We found the floor. For a hot second because you're coming back up again. Are you ready? So look at that knee off the mat. I'm there.

We go up and down. So that back knee is going up and down. Here it is. Add the arms go. And down. Yes.

And up. So today was a little bit of hot pilates without the heat. You just bought their own heat yourself. That's what it's all about, bringing your own heat. To the workout. You have four more.

Haven't forgot about you. We're still moving. You're still there with me. Just about don't turn off yet. Got one more last time.

Find the floor. Arms up. We're gonna hold it isometric hold for eight seven six five four three two and one hands down. Find your plank. Hold your plank for the count of 10. Nine eight seven six five four three two.

Hinge your hips up. Walk your feet. To your hands, bend your knees. Just keep the weights right there. Now we're gonna roll one vertebra at a time.

The head is the last two uncurl. One more time, we're gonna roll down. Cinch your chest rolling down everybody. Here we go. We roll back up again slowly one vertebra at a time.

We're gonna face forwards. Gonna come forwards off the mat. Gonna reach the arms over your head, reaching in opposition, arms up, feet down, Now we're gonna rotate towards your right side. So I'm going this way. I'm gonna reach down bending that knee coming back flex.

I'm gonna try and get that stretch. Find your balance to alright. Take that leg down. Reach. Yes. A lot of balance and come back. Try. Go the other side.

Rotate around. Bend that back, neck, and then come forwards into that stretch. And then lower the foot reach up and out. Always find one side easier than the other. Heart center opens up.

We are thankful for our bodies that can help us move in these so many amazing directions. And then we come back up one more time, heart center up. And then we come back, bring the hands down. Give yourself a nice little round of applause. Thank you for showing up today.

Thank you for showing up and doing this workout. Even if you didn't do all of it, even if you just did little bits and tried. That's all that matters because next time you're gonna get better and better and better, and eventually you're gonna be able to do all of it. Yes. It challenged me too. My practice is always going to be continuous.

That's the beauty of life. We're always striving, and this is why Pilates is the best. And Matt is definitely back. See you again. Bye, guys.