Mat Progressions

Alright, let's go ahead and start. Good afternoon. Go ahead and lie down. Let's start on our backs and I'm just going to have you guys stretch a little bit by, take your arms back, just kind of getting into your body. Take a nice deep breath in and then start to lower your arms down to your side, Richard, legs out long and just start to wrap [inaudible] your size around getting your backs to begin to imprint it to the mat. So let's have you do that again. Take your arms back, you can let your bags come up and then start to exhale through your legs, the hips stretching forward, kind of flattening the mat, pulling your belly buttons up and getting those ribs to pull together to more ice. Deep breath in, getting out from outside and getting into your bodies and exhale. So really getting a nice wrap in the thighs, getting those heels to pull together and keeping your knees soft. Last one.

Nice. Deep breath in and exhale. Lower your arms back down to your side. Good. Okay. Bring your knees into your chest. Let's go ahead and get warmed up. Going into your hundredth. So I'm going to have you begin by taking your legs up, lower them down, go to where you can control it. Take your arms out, begin your breathing.

So remember, this is a breathing exercise that you want to inhale for five counts and then exhale, continue that. But make sure you really rounded up in that upper abdominal, keeping the tips of the shoulders on the mat. Exhale, and there should be lots of movement in the arm so you're really getting that blood flowing. Excellent. Good. Watching that naval pull up and in to more. Excellent. Reaching the legs still. So everything's working. Those arms, your legs, your bottoms, your powerhouse and rest. Okay, take your feet down. Go ahead and straighten your legs.

Have you just bring one a leg and give it a stretch. Take one leg up, hold it for about five counts. Three, four, five, little bit lower, two, three, four, five and a little bit lower. Anchor your back really gets consciousness of that a little bit. Lower. Soft feet ribcage pulled together, bottom still squeezing and then lift your leg all the way up. Bend your knee, switch sides. So the left knee and Safi take the leg up.

So sense of your spine. Where is that really thick? Hold. Two, three, four, five, lower leg, long left leg, hips really still little bit lower. Your leg should be slightly turned out. So you're working that inner thigh, outer thigh and a little bit lower and a little bit lower. And then all the way up, give it a stretch. Bend Journey. Okay. Bring your knees into your chest. And Jennifer, get rid of the towel. Cause then they had to go into your overheads. So your hands go to your side.

And for those of you who just learning this, um, you're lying on your back still. You're gonna bring both knees into your chest and take your leg straight up to 90 degrees. Your hands are resting at your side and they are going gonna float your legs over your head so your bottoms come off the mat. That's it. And you tap the Mat with your toes. Open your feet and flex your feet. Now you want to start to skim your thighs on your chest.

So you're rolling down the straight legs. That's it. Push against me. There you go. Now roll down. And then when you get back to 90 degrees, bring your feet together. Go back over. So now we're gonna move. Open the feet, keeping the feet flexed as you've come back down. Good. I'll give you a little, stretch your legs really long. There you go. And together over open stretch.

That's it. Get your back lock. It does. Ribs to pull down. Dropping and shoulders. One more time. Then I'll have you reversed that up and over. Flexed. Keep your gaze down on your tummies. Now you'll reverse the feet so you open over together.

So let's just do three. Flex your feet. Keep those legs long. Follow this, your center right through this spine and open and over together. Flex. Rolling down. Long, long legs. Push against me. There you go. And last one and over. Now as you come down, keep your chin down, shoulders relaxed, and keep one leg up. Drop your left leg. Soft feet, no energy in those feet. Big circles.

Circle your legs down and up to the nose five times. So now we're going to add a little bit more energy to the class coming up and four and five. Reverse your circles five times up to the nose. One up to three. Okay, four. One more time. And five switching legs.

So I might stop you because I'm seeing some movement, but I'm not seeing a lot of control in the hips. You have to keep your hips really still. Go ahead and put your thumbs on your hips. If you feel the move, that means it's too big. That's it. So a little bit smaller if you have to, but Duke, kick it up and then reverse five times one and up your center is your nose. That's where your noses [inaudible].

And then you're going to bend your knee and rest for a second. Yeah, go ahead and sit up. Let's go into your rolling. Massage your backs out. So you're sitting at your heels, you grab onto the ankles and drop your heads. Find your balance. All right, so what I'd like to make sure you'd really work on today is staying rounded, keeping your head inside those legs. So you're going to roll back and as you come up, you come up to balance, but keep your head between your knees. Don't let it come out. It's going to be very hard to keep up that ball rounded.

But that's the goal here. Go ahead and roll back and yeah, all the way up to a head between your knees. Three more. Inhale, shoulders down. Come right back up to [inaudible] and now get your bottoms up off the mat a little bit higher and then come all the way up and stop your feet to have you lie back down. He'll bring your right leg in. We're going to go into your single leg stretch, holding onto your ankle. Bend your left knee and take your leg out. Let's go right into it. Shoulders are down, Tommy's are in and switch legs one and I might come around and stretch you a little bit more because these are stretches and strengthening exercises reached the legs out. So go ahead and pause on the app for just a second. Hold. Now, pull your knees in. They should be almost on your ears.

Pull your stomach and squeeze your bottom reached. There it is. And switch. So squeeze your bottom, curl up in your chest there and switch. So even holding it is very difficult and switching. Hold. Hold for two counts to switch fold. Let's feel that reach. That's it. Switch. Pull your knee and even more. Candace. Good. And switch.

And last one. Do each side right and left. Bring your knees and drop your next. Add your head once again, going into your double leg stretch. So same, same here with the legs. And you're lifting your head. Stretch out. Now hold that. Now let's fix it. Squeeze your bottoms. Curl up in your sternums. Drop your shoulders, hold, hold, hold, circle and grab on thankless. Inhale and exhale. Now drop the heels, lift the legs, come back in. Keep going. Reach and up. So as those legs come up, you want to pull into your stomachs.

Lift and come in and reach out. Lift. Come in now. Don't drop your chest. Inhale, circle. Last one. Stretch up in rest. Okay. Not much. Take one leg up. Adding your head. Lots of energy. Really pull in. Pulse, the leg. One, two times. Pulse, pulse and switch. Pulse.

Pulse two to switch to two. Now as you transition the switches, quick. Pulse ball switch, pulse, pulse switch. That's it. Now continue that. But drop the shoulders. Feel those ribs pulling together. Pull, pull, pull, pull. Last set. And one. One rushed her head. Go ahead. Put your hands behind your head. Should be warming up. Pretty much. Now you're gonna take your like straight up. Add your head.

Okay. Go ahead and bring your elbows into your ears and try to get through self to round up even more in that chest. Now just the legs, lower them down about two to three inches and come up. Okay. And again, you're really flattening here too, so don't go too low if you're feeling that in your back. But do work on less. Stretch on the up, little bit up. So you stay up here. That'll help your back. Yes, very small. There are not popups. Oh and not so low.

So get out of those feet and knees. Yeah, get rid of your hands. Okay. So I'm going to help you put your hands at your side Kit. Sorry. Put your hands behind your head and now lift your chest. Pull into your stomach. Focus here. Little list. Lift up, up and left rest. Sorry. All right, so good. Got the next year. Lower abdominal work there. All right, hands back.

Did that help though? Now it's still still a little bit. Okay to be worked on. All right, so hands are back going into your criss-cross. You're gonna take one leg out and hold it for three counts and that's it. Really get your leg in. And now switch legs and hold for three counts. One, two, three, switch. Whip there with your shoulder. Good switch. Hold two, three, switch and switch. Long, long, long. Now let's see that elbow to the ankle more. Yes.

Switch elbow to the ankle without turning your foot in though. And switch hold two, three, three to finish one and one. Conscious of your center to switch. Three, switch three and ref. All right guys. Good job. Go ahead and fit up. Got Warmed up there, Huh? Okay. Little extra.

All right, you're gonna take your arms up and flex your feet, and we're going to stretch your spine stretch. So go ahead. Exhale, take it down. Go as low as you can. And if you're backwards against the wall, you want to push her back into that wall powerhouse navel to spine and sit right on top. So the wall is right against your back. So deep breath in. Peel off that wall. Start from up here, and then you're working your way down. And then you're gonna try to touch your head on the mat and then you can come right back up. Now we'll go a little bit quicker.

Deep breaths in Pete's legs. Take that down. Okay, so you're down there now. Drop your shoulders and scoop. Head to drop their shoulders. Good. And then come back up. Last one. Take it down. You can stay down there. Grab onto your arches or your ankles. Try to get your heads on that mat, but still squeeze your bottoms. There you go. All right, you're going to come on up. Let's go into somewhere rolling.

You'll bend your knees and hold onto your ankles, inside your legs, and then you're gonna try to take your leg up. Remember, the higher you hold, the harder this becomes. So hold where you can control it. So Jennifer, I think start here for now. Yeah, that's it. And then we can add on if you'd like. Tuck your Chin so and then take that back. You're going to come up. Oops. Lost my balance. Sit up tall. Got this mic on me. And again, go back. Tuck your chin to your chest. Now Keep Your Chin Tuck. Did you come up? There you go. Then get that stretch.

Soft feet. Curl your chins. Take it back. So deep into that seeker and now no bouncing, no hopping coming up. That's it. Very nice. Both of you sit up tall, good. C curve. Two more, a little bit quicker. Take it back and right back up. Lift your back and last one c curve. Take it back. So Chin tucks. Yes. Lift. Very nice. Closed the legs. Legs are still up.

And you're gonna walk down your legs into your corkscrew position. And Kenneth, you want to put your hands under neath your hips. You can't keep these small. You're going to go ahead and begin to circle right around and center. Then left around and center. Keep the tension out of your necks and shoulders. Now keep your heels from shifting.

Now let's go a little bit bigger and that a little bit of a lift around and lift. And if you'd like to make these even more advanced, you can go down as low as you want and come up with high as you want. But control the movement coming down, down, all around. Always finishing in your center. Yeah, and then go ahead and sit up going into your saw so your feet are apart and flexed arms or to the side. Sitting up tall. You're going to turn and saw your little toe off. Go ahead. Come on up. [inaudible] reach. Hold that for just a second. Now make sure both hips have even weight here.

Sit on this hip and come on up and turn and reach scooping in and come up and center and turn and reach up center. Push those heels out. Squeeze your bottoms and one more turn. Stretch and hold nos on your knee, right hip on the mat. Yes. Come on up. Okay. Lie on your stomach's going into your neck roll.

So palms are underneath you. Theater together and soft. You're going to push into those palms and come up off of your chest and then you lift your tummies. Look right. Roll your head down. Left Center. It's a massage for your neck. Left to the right. Look Center. Come on down in respite. Just a second. Let's do that one more time.

You come up, stomachs are lifted, bottoms are squeezing of great. Down around to the left. Look, center, look left. Turn around to the right look center. Come on down. Take that into a swan dive. Now if you have any back issues, you just leave this out. You're going to come up so that your swan preparation, which you just did with that girl and you're going to die if you're going to fall onto your stomach lifter legs charms. That makes sense.

So you just wait. Christy's doing the down and legs up. Arms Up. Three more. One and heels together. Two and three. Sit on your heels and stretch back. Okay. Come back down onto your stomachs. Belly buttons lifted.

Bottom squeezing, going into kicks, right kick, kick, left, kick, kick. Hold of for just a second. Get those ribs up. Support that back. Now when you kick, don't let your lower back collapse. Keep that belly button lifting. And now kick, kick, kick, kick. If you can bring those knees together, even better. Kick, kick, kick, kick, Tomorr, kick, tick. Really lift up in here, here, and that's enough. Sit on your heels. Stretch back. Once again, very important, especially when you're lying on your stomach and you're lifted that you keep that navel up and those ribs together.

[inaudible] to support you. All right, you're eating. Come back up into your, um, excuse me. Can you lie down on your stomach with your hands behind your back? AA Kick. So both be kicked three times. One, two, three. Then you want to stretch to your heels and switch. Kick three times. One, two, three, stretch back. Try to touch those heels. Then we're going to get quicker. One, two, three.

Rich switch or one, two, three. Stretch. One more set and switch. One, two, three, reach. That's it. And last tick one, two, three. Stretch and hold way up there. And keep the legs on the mat though on the mat. There you go.

Then go ahead and sit on your heels again. Good. Okay. Lie back onto your back. Hands behind your head. Both feet. Flex going into your neck pool. So already from the beginning when you stretch, you want to get that imprinting of this mind immediately come up and over to your toes. Sit Up. Tall feet or part inflect. Now only hip with the part.

Keep those, that energy going out from underneath. You start to round down. When your head touches your come back up. So up, pulling in the louvers that up tall. You start to curl down. So only hip width apart. Okay. Control that. Lower back especially. Yeah. Good. Careful not to roll out those feet.

Turn them in so you stay parallel and flexed over. Sit up tall. Come on down. So articulate right here. Stop. Tuck a little bit more. Tug a little bit more. There you go. And yeah, and two more. Up over. Lift your back. Round down. Stop. Tuck. That's it. Really curl under. Good focus on that end.

Lie All the way down the last one and round up all the way over. Very nice. Come up, get that control. Stop halfway down and then curl even deeper into it. Very good. Okay. I like that. And guys are gonna. Um, let's go ahead and sit up for your spine twist. So let's have you flex your feet sitting on top of your hips, taking arms to the side. You're an inhale and an exhale two times.

When you twist, center yourselves out, then you go the opposite direction. So the feet stay flex, they don't shift and the breathing is out. Center out center. And you twist, you want to try to lift your back to grow taller. They don't want to fall into it here. So really lifted and center center center, Walmart Center.

Stay really tall and that's an okay stretch down. Let's lie down on your back for a jackknife exercise. So both knees come in, you're gonna take your legs up to 90 degrees, keeping your chest open, your gaze down. Now try not to use your arms to do this. They are there to kind of help you, but mostly powerhouse. You're going to take the legs over about 45 degrees, jack knife up, and then control the movement down. Now you might just start with the little lift and control it down.

That's hard enough. Control it down. Kind of like the overhead, but you own. Go to 45 degrees back [inaudible] and come on down two more and take it up. Squeeze your bottom straight lakes. Now follow your center. Follow that spine. Last one, take it over and kick it up. Way Up there, let, there it is and come on down.

So you drop your toes to your nose as you come down. There you go. All right, let me have you guys go ahead and sit up and stretch to your toes really quick. Hey, and then we're going to lie on your left side person, sidekicks. So your right leg is on top. Line yourselves up with the back of the Mat. Good. Show the opposite, right legs forward. Head is on your palm. Take your leg up hip level and turned out right into your front kicks.

Two kicks front. Bring it back. Kick, kick hip stays. Still. Three rib, state in four. Make it look easy. Five kick, kick six and no heavy breathing here. Seven one more and eight up and downs. Take the leg up, hip on top of hip stretch. So really your hip a little bit forward. There you go. Up and lengthen so no locked knees.

Let's see some resistance like you're going through some pretty thick air and down your bottom is squeezing and last one red into little circles. Five each way. One, two, three, four, five, reversing. One, two, three, four, five and rest so you could make it more advanced by putting hand back. All right, take your top leg up and let's go into some scissors. You're going to swing both legs, front and back like scissors, five times two and three not letting your top leg drop. Four last one and five restful eggs on top of each other.

Cross your right leg over, grab on the ankle, lift the left leg and drop it too. And now lift and hold. Two little circles. One, two. Then big ones up and around. One to keep the top knee still. Three, reverse it. Two little circles. One, two of them. Big Ones I've done around. One, two, inner thigh, three and arrest both legs on top, right into a hot potato. Take your right leg. Tap it three times. So your heel, sorry. Five, five times.

Forgot. Three, four, five. Then you accident it up five times behind. One, two, three, four, five, up. Four, two, three, four, up. So now it gets quick. One, two, up. Three. One, two, three. Up. One, two, three. Up. Two, one, two. Up. One, two, up, one up, soft feet up. One and last set up and up. And rough. Should be getting a little tired there. All right, let's go into a ground run.

John, take your right leg up. Hip level. Okay. Try to keep your hips on top of each other. They'll kind of adjust here and take your right leg forward. Take your leg up towards your ear. Try to touch your ear with your thigh. Now as the leg goes back this way, you have to adjust the hip stretch behind.

You might have to reach your arm forward. Moving your hand is fine. Just keep that power house pulling in and swing it front. Reach up to the shoulder, stretch back, way back, back, back. And one more time. Front to the shoulder. Reach back. Lengthen the leg way back. Tommy's in. Reverse it three times. Go back. Careful. Those ribs don't pop out.

That's it. Lift, lift, lift. Tried to touch on the shoulder and down. Two more. Back Up. Good. Last one. Write you back. Then lift. So you're lifting from the inner and outer thigh again and rest. Shake your legs out. Flip over to your stomach.

Transition beats 50 weeks, so legs are long. That's it. Both feet come off the mat. Your forehead is on your hands, so you're arresting on your chest. That's it. And then you're in. Clap your heels together for 50 yeah, it's one, (245) 678-1010 to 45678212678 nine 10 30 (345) 678-4023 long legs. So Ted ed rush over to the other leg. So hip on top of him. Get yourselves lined up at the back of your mat.

Shoulder on top of shoulder. Nice long neck. Again, if you want this to be a little more challenging, you put your supporting hand behind your head. All right. Otherwise keep it on the mat. Take your left leg up, hip level and you're going to go right into the front kicks. Kick, kick, front swing leg back kick eight times two kick three kick, kick, kick, kick, solid five kick, kick. So power stays in six and seven. Let's see, work from the hip. Kick, kick two kicks. Last one. Yes, up and downs. Take the leg up so it's not just swinging up. Rich your leg out in. Squeeze your bottoms so long, long, long. Your, your legs should look as though it's grown longer than your bottom foot.

Two more and one more right into your circle's five times. One, two, three, four, five, reversing. One, two, three, four, five, arrest. All right, let's go into your scissors when like front of the leg back and begin. Scissoring five times one, two to three as far up as you can as far back. Four. That's it. And one more. And Lake on top of lake. Cross the left leg over. Grab onto ankle. Okay. Take your right leg up or sorry, your left leg and then lower. I've got, I'm reverse. Right and up and low. Are we, I'm just feeling like we're reversed and lift. Hold little circles.

Two Times. One, two. This is where you really work to get that inner thigh to lift big circles three times. One up, way up there. Two, three, reverse it. Two little circles. Two and then three big ones. One per one, two way up there. Three and rest, both legs on top of each other. Going into your hot potato, you're called the hot potato. All right. Five tops. One, two, three, four, five.

And accident up. One, three, four, five. Up. Tap with your heel. Not to your toes. You're like, stays turned up. Three, four up. One, two, three, four, up. Tommy's in one, two, three, up. One, two, three. Up to one, two up. One, two, up, one up, one up. Last set up and up and rest. [inaudible]. Okay. Take your leg up, take it forward.

Take that leg up towards your shoulder. Try to touch your ear, and then you're going to shift your hips so your hips end up on top of each other. Again, reaching the lake behind you. Get that stretch on the top of the thigh and to our front, shoulder, back. Way Back there. And one more time in front up. Stretch back. Careful not to fall too far forward. And then reverse that. Go back as far as you can without falling. Lift up, up, up, and Timor. Take it back. Lift.

That's it. Forward. And one more time. Back up, up, up and forward and rest. All right, let's fly onto your backs for and teasers. So yeah, once you face me. All right, so you're lying back on your back. Actually, let's do this first. Let's go to your pelvic lifts. Since we were in that position. Your feet are apart, hip width apart, hip bone. Okay. And you're gonna keep your hands on the mat. You're gonna curl your hips up. Go ahead and come up as high as you can and try to get those hipbones to flatten out. So you're really lifting your bottom and squeezing, wrapping, and then start to roll down.

Now this is where you want to follow that spine again, right through the middle of your body to articulate the spine to come down, and then come right back up. Whoa. And then roll that back down. Then we're going to add on. You'll come up, you'll hold. Bring my feet in and Brit here and bring your right foot in. Take that leg up, stretch it out, and try not to drop your left hip.

Tap the Mat with your healings. Just slide the foot back in your left leg and lift your bottom lift. Reach for the sky. Reach the leg out. Tap Mat, slide the foot back in. One more set right leg legged roots together. Reach for the sky. Reach the leg out, not dropping those hips. Slide it in. One more time. Left knee, left leg up breech.

Get those ribs even deeper. Good stretch. Come in and they will roll back down. Go back into two pelvic lips. Normal ones. Come back up. Hold, flatten out and articulate it back. Now be careful with your necks and shoulders here. Keep them really soft and two more.

Okay? Not letting those knees wobble in and out. Keep them straight with your hips. Roll down. Last one, come on up. One murderer off the mat at a time.

Like a string of pearls. They put them back on the mat right here and, and down rust. Alright, let's, um, go into your teasers. So we'll start. Let's start with both knees and legs up. Listen to your bodies. You can have the knees bent. That'll take some pressure off your back. More advanced straight legs.

Take your arms back, lift your head, lift your arms, and come up into your teaser. Reach for the ceiling. Control the movement down and keep the leg level. So as soon as your head touches come back up, that's it. Sit as tall as you can. And then if you need to bend your knees to go down and do so. One more time, come up. So don't let your backs feel this lift. Come on down. Come back up and hold lower and lift the legs to the mat and up.

Three times. One Up, two up. Three. Come on down. Everything together. Now we're gonna try to come all the way up together. So arms first head Pos, the amount. Reach for the toes. Reach for the ceiling. Lie Back Down. Two more. Wrap your thoughts. Coma, toes, ears, lie back down. We're picking the pace up. Two more toes. Ears control it down. Last one. Toes, ears, and raft. Okay, go ahead and sit up.

Move forward going into your seals. So hands on insect lays onto the arches or your ankles. Dropping your head and you'll clap three times. One, two, three, roll back, clap three times before you come back up. Now I'm watching this cause I want to see that you guys are rolling up. Not Hopping. One, two, three, go back. One, two, three, round right there. And one, two, three back. So slow it down.

Coming up, slow down, slow down, pull in three more. Take it back. And now a nice and control. Come up a little bit of a hop. Two more. One, two, three back. Keep your chin tucked to your chest so you're not, the weight of your head. Doesn't take you back better. One more time. Keep Your Chin Tuck and then come all the way up with control. No hopping that lower back. Especially much better for everybody. Okay. Lie Back Down.

Actually let's, um, let's go ahead and him. Have you guys done the kneeling sidekicks before and have you kneel on your knees? Start this way. These are extremely difficult. You want to keep your hips lined up through. Not Crooked. Your box is still square. Your hand behind your head, your leg comes up, you're gonna swing the leg forward and back.

Kick two times. Front kick, kick, swing your back. Keep those ribs together. Kick, kick. And don't let your hips fall back with your, keep your tailbone straight. Kick, kick. So right there. Hips forward and long legs kick front. Oh, those think of stretching this way. Squeeze your bottom up and table. There you go. That's what kick, kick and back. One more time. Good kick, kick, front and rest. Good. And the other knee switch side. So it's hard to go back without shifting your hips.

So you want to keep that you can keep, yeah, you could turn out more, but you also needed to use that to Tuck your bottom of it. It's really not tucking but it's kind of pushing it forward cause hip forward. All right, so leg up to kick. Kick, kick. Front does have to be too far back. It's really about to control and back. Kick. Kick. That's it. Jennifer.

Hold in. Stretch. Squeeze your bottom. Yes, that's it. Two more kick. Kick. All in. Stretch. Squeeze. One more time. Kick. Kick. So once you get back there squeezes bottoms and Russ onto your knees. Back onto your bottoms. Go into some hip circles. Okay. So your hands just get comfortable cause you're going to end up taking the legs up. Okay. [inaudible] then let's do a little Cancun.

Your knees are together, legs go to the side. You can put your feet down and roll to the side and here comes the kick. So you take your legs up together and come down three times. One, two, three, kick. One, two, three, kick. Walmart, one, two, three kicks. So now get a good position with your hands. I like mine. Turned out you're going to take your legs up and you're going to try to circle like sail around them, backups and keep those heels together.

Keep your back tall. It doesn't have to be really big. Eventually that's what you get to. So He'd go ahead and keep them small. Work on the left, [inaudible] and circle. Try to come up to the nose if you can so your hands have to go back further so you have more support. Now bend your knees into your chest. Two more sets. If you can lay legs up now go down just a little bit.

Come right back up and down and up. Last one and you guys can stop and left. Bend your knees and rest. Go ahead and stretch over to your toes. Come back up, take your hands to your chest. Take a nice deep breath and let stretch up and drop your arms, arms at both feet. Flexed, circling arms, and lift your back from the chest. Inhale up. Exhale down.

Inhale, lift. Squeeze your bottoms and lift your backs. One more time from the chest. Inhale up. Exhale straight down. Inhale, lift and exhale. Go to your hips, flexing your feet. Still heads are down. Stomachs are in. You're going to inhale trying to stretch forward to nose between your knees. Then start to pull in stack one bird.

We're back on top of the other. Sit up tall. Shoulders are open just as open. Nice. Deep breath in. Squeeze your bottoms and lift your back. So now we'll go a little bit quicker. Feet are flexed. Keep them flex. Inhale, stretch. Exhale. Sit Up. Tall. Deep breath in. Exhale, two more feet. Flex. Inhale, nose between your knees. Sit Up. Tall.

Nice, deep breath in. Exhale. Last one from the hips. Sit up tall. Lift your back and exhale. Go ahead and stand up on the floor. Probably would be best. You guys can face me feet together. Let's go into three circles. Wrapping the thighs. Get that those hipbones point straight down from the top of the hip to the bottom of that bone. You want it to be flat, so you have to get that wrap lifting. So three circles, deep breath in and exhale and exit. Now reversed that three times.

And as the arms go down, grow tall. So think of that lift coming from here. One more time. Up from the top of the head up to the ceiling. You're lifting up. Now drop your head as though your back was against the wall. You want to pull into your spine and peel off that wall and round down.

Go ahead and go all the way down and touch your toes. Try to keep that weight towards your toes. Let everything relax. Reach for your ankles, or put your palms on the mat. Give yourself an added stretch. Okay. And then you're going to start to come up. And as you come up, keep that weight towards the toes.

Feel those thighs begin to wrap from behind and into the inner thighs. Your belly button starts at the pool in you. Come all the way up. Nice deep breath in. Still wrapping and still lifting. Exhale, arms come back down this time. Go to the top of the hips. That's it. Let everything relax. Yeah, go all the way down.

Hole. Get that stretch again by grabbing onto the ankles. Good. Begin to come up. Good. And let's have you step to the front of your mat. Go into some pushups. So yeah, that's fine. Take your arms up.

You guys can face me and we'll face you. So both arms up. Really Flatten your backs out. Getting those ribs in. Walk down your legs. Walk out into your plank and hold your position. Heels up way up on those toes. Now get that extra squeeze in your bottom. That extra lifting your stomach. Open your chest. Begin to push up five times.

One way up there to whole body pushes up and down. Three keep squeezing your bottoms. Four Tommy's up. Five. Walk back to your feet. Begin to come up. Shift that weight forward and we're going to work the pushups down to one.

So now we'll do four pushups. You walk down, you walk out, back into position. Tommy's up, ribs up, chest open. Four pushups. And one. Tommy's up to elbow. Skim the ribs. Three, four walked back, round up. Last thing up is the head and going down to three pushups. Walk down, walk out, hold ready, and push up one rubric. Ribs. Yes. All ribs to bottom. Three walk back.

She be getting tired. Come on up. Stand tall. Going down to, to walk down. Now that you're almost done. Hold splat. Straight line two pushups in one and two walk back. Your arms will thank you later. Come on up.

Last. Push up. Walk down. Only one time that bottom squeezing flat and come up one, come up into a v, drop your heels and hold. That's it. Now Walk your feet towards your hands. Try to come as close to your hands as you can without lifting your up. Called your elephant said you can be either parallel or bloody stance. And now start to round up. Shift your weight, hips on top of the ankles, Tommy's up, tampons down, ribs in deep breath in.

Come up onto the toes and exhale. Drop the hands. Shake yourselves out. You guys are done.