PRO | Stability Ab Focused Flow

We're moving to a supine flow. Bring your machine to one red and one yellow spring. Your headrest can be up or down, and you can also keep your head and shoulders up or down throughout this little flow. Come on to your back, grab hold of your loops. We're gonna start holding on to the shoulder blocks or handles, legs are at table top.

Inhale, lift one hip, rotate over one direction, pause here. Xhale, pull yourself back to the mat. And inhale, we come up and over. Both waistbands are long. And exhale, pull yourself back to the mat.

Take the hands to the ceiling. Inhale here. Exhale lift to your perfect ab curl. Really establish that position. And lower down, let's do one more here, exhale to lift long arms, chest is fully lifted, and lower down. We're going into the break, the bar series. So we're gonna lift into that ab curl.

Reach one leg under the foot bar. Now vigorously push that foot bar away. Continue to deepen that contraction in the center of the body. Hold, hold, hold, hold, but you're reaching like crazy. Come slowly down.

Right back up into your ab curl, take the other leg under the bar, push into the bar, pull the knee into your chest, intensify deepen as you're here. And lower down. Moving on, inhale here, exhale right to your ab curl. The first leg comes under the bar. Push the bar away.

The top leg goes up. Let's flex it and pull the leg in, in, in, in, Keep pulling it in. Keep pulling it in. Even if it doesn't move. Keep pulling it in and lower down. No resting inhale.

Exhale right back up. The other leg goes under the bar. Push it away. Top leg up, flex it hard, pull the leg into you. It may not even move, but keep trying to pull it in.

Keep pulling it in. Keep pulling it in. Everything comes down. Grab hold of the shoulder blocks. Legs can be at tabletop or legs go straight, inhale up and over.

And then exhale pull back and inhale up and over. Everything nice and stacked for me here, guys. And exhale back. Lakes to tabletop, hands to the ceiling. Maybe your head and shoulders stay down.

Mine are going to stay down now. Exhale, lifting to the ab curl or the arms go down. Take one leg under the bar, push the bar away. Free leg goes to the ceiling. Let's flex it. It's not high this time because we're going to a leg circle.

So we circle the leg around and up. Are rounded up like you're polishing the ceiling. Keep pushing the bar away. Two more here. Keep reaching through those arms and lower down. Inhale here. No resting.

Exhale right back to that ab curl. The leg is under the bar. We break the bar top leg up, flex the foot, and now polish the ceiling. Around and up. Around and up.

For three, keep those hips still, and four, and up last time, and up, and lower down. Grab hold of the shoulder blocks, take the legs to the ceiling flex the feet, Open the legs as wide as you can, and now actively push push push them open should feel a little different and close. And again, the legs open, so we're passive at first And now get active. Use those outer glutes and close the legs. Last time here, the legs open. And now you press, you get active in the stretch, and we close the legs.

Open the legs about hip distance, and you can bend the knees if you'd like. Hands to the ceiling, we're gonna add a little oblique curl. So as you exhale, rotate up and over to one side, two hands on either side of that thigh bone, and lower down. And exhale up and inhale. Listen for that breath, exhale up and lower. And we're trying to get both shoulder blades just off the mat, guys, exhale and inhale equal work on the up and the down. Two more here. Exhale. And inhale last time and exhale and inhale legs go back up.

Hold on to the shoulder blocks. One big stretch open. Close the legs and bring the feet to the foot bar. We're changing the grip here. So bring your loops together.

Take an overhand grip. The arms are straight. The shoulders are out of the shoulder block. So I'm gonna push the carriage out a little bit. So I have this nice straight line.

Your goal is to not move the carriage and not let those shoulders come up. Bring the legs to tabletop and stop. From here, the two legs go down. The legs come in, the tail lifts, don't let the carriage move, inhale down, exhale in and up. Continue to move like this.

And just notice how much focus it takes to not pull with those arms, really staying honest in your actions, making sure that back is staying as still as possible. Last time here, Two feet down. Take a second. Second set, and of course you can take the legs straight. I'm not sure what I'm gonna do. So take your legs straight or a legs to tabletop, and the legs will lower.

And lift. Really be aware of what's happening in the back and lift. And inhale lower check-in with those shoulders against the shoulder blocks. Don't let them touch. Control the lowering.

Control the lifting. Should have a lot of heat in your body now. Last one, Bring the carriage in, let the arms open, take the two knees over to one side, enjoying that nice stretch that release in the back, and take the two legs over to the other side. And come back center. And that's the end of that flow.