Intermediate Mat Flow

Hello, we're going to go ahead. Candice and I are gonna do a workout and hopefully you'll join us. Let's go ahead and lie down on our mats. Getting into position. We'll try to get our bodies warmed up pretty quickly by beginning with our hundreds. We do happen to have some small weights for the end of the class. We're going to have their two pound weights. You can have two or three pound.

You don't want them too heavy because it definitely isn't about the weights, it's about the resistance. So let's go ahead and just get into our bodies. Let's start with our heels together and toes apart in our Pilati stance. Fader soft with a nice wrap in the thighs. Get this outer thighs wrapping around, get those inner thighs working and then let's start to lift our navel in and up, getting the spines to begin to imprint into the mat, flattening the Tummies, and then begin to take your arms up. Take them back, take a deep breath and you can let your backs relax and then let's exhale and start to pull all of that back together. Letting your shoulders pull down, chest stay open.

Next lengthening behind you and wrapping those thighs. Two more. Nice deep breath in. Just kind of relax, filling up your lungs and then exhale, releasing that back down. Scooping. And last one. Nice deep breath in. And exhale. All right, let's go ahead and begin. We're going to start with our hundredths, so knees come into your chest, we're gonna go into straight up and then we're going to lower the legs to above 45 degrees.

Will adding the head and stretching the arms out long and begin pumping the arms. Deep breath in and along without. This is a deep breath in for full five counts and a full five counts out. Two three, four, five in two, four, five and if you want more challenge, you can lower those legs, but don't let your back, sir or arch off the mat and exhale. Lots of energy in there. Two, three, four, five. Excellent. Hopefully you're counting for yourselves as well and deepening by scooping.

And two more to five. Exhale, pulling your shoulders down and exhale. Okay, go ahead and rest your legs. Restroom, arms. Let's go into our roll-ups. So remember, this is an articulation exercise, so you want to really articulate. That's fine. As you peel off of it, around, over to the knees, lift this head struck between the arms, keeping your shoulders relax and begin to come down. Nice soft toes. All right, so now let's add some [inaudible]. Hello. We're going to begin to go a little bit quicker and over and all right, back with control, not locking your knees or tensing those feet and control the movement down about two more times, up and over and damn and last one scoop stretch and bring that down.

All right, bring your right leg in. Give it a little bit of a stretch, just your pants if you have to. And now take that leg right leg up. Could start with your left if you felt like it as long as you reverse it. All right, let's go ahead and begin to circle. These can be big or small. As long as your hips are anchored, they're not going with you. The hips stay still and the accent is up towards your nose, your nose being your center.

And for one more time and five. So five full circles. Circle reversed and come up. One, give it a little kick on the up too. And you should feel the powerhouse deepening here. Three, four and five. Scissor. Your legs and both legs are long. Hips are still, and circle up. One down around, up too long, right leg, long ref, left leg and four. And now five.

Reverse it. Careful on these. Not to tense your neck and shoulders to try to keep out of that. Keep them soft. Four and last one and five. Alright, let's [inaudible] go ahead and drop your leg. Sitting up, lifting your bottom. You're going to sit at your heels, grab onto your ankles, getting ready to roll like a ball. So heads are down and now begin inhaling to go back and exhaling to come up and we'll go a little bit quicker. All right, back up. Good.

And remember trying to focus on staying centered and making these feel nice and relaxed and not tensing or hopping on the app. So staying in that basket and one more time balancing and then place your feet down. Go ahead and put our hands back down and lift your bottoms. Stretch back to lie back down, right leg in, right hand on the ankle, left hand on the knee, taking your left leg up if you'll add your head. Careful that you're conscious that you're on both hips, that you're not leaning one way or the other, but you're centered and switch legs one. Let's hold the stretch in. Deepen the scoop and switch and hold.

Really get that leg to extend out. Good and switch. Squeezing those bottoms. And now for fast one and one shoulders, stay down two and three and three and four and four. If you'd like to rest your next you can. Otherwise, let's go right into the next one. Arms are like go out and everything together. Breathing, exercise, so you want to inhale on the Oud and exhale can always challenge the movement by letting those legs drop. But don't forget your powerhouse. In other words, no arch backs.

Keep those back anchors in those tummies in two more and last one and exhale. You can rest. You're not here otherwise, go right into the scissors or single a pool. Pulse, pulse and switch. One, one as high as you can. You want to reach those hands, fingers up to the ankle without bending those knees and scoop. Scoop bellies in and pulse. Pulse, pulse, pulse, pulse, pulse, pulse, pulse. Two more sets, right, right. Shoulders down and bend your knees. Drop your head this time, hands behind your head and both legs back up. Heads up, back. Solid tips of the shoulders on the Mat. Lower and lift, legs breathing. So don't hold your breath here. Three, zip those legs up for it.

You can put your hands underneath your hips if that feels better. Otherwise make the range smaller. Or if you want more challenge, go all the way down, all the way up, three times and right back up and last one and we're right back up into a criss cross. So now hands are back behind your head and you want to tap the knee. One, two, two. As you transition, make sure you pull those navels back in.

Don't let them bulge out and in and up. Trying to get your shoulder off the mat as you look to your back elbow. Good. And last one and rest. All right, for a moment anyway, sit back up. Fade apart, going into your spine stretch. So arms are up. Taking a nice deep breath in and you'll take that down. Relax your shoulders and flex those feet. Sit Up nice and tall.

Deep breath in. Squeeze your bottom and now around forward and right back up. Now let's add a little more flow. Keep your feet flexed, especially as you go down. Top your shoulders down here and sit up tall. Two more. Nice, deep breath in. And exhale. Yeah, there you go. Shoulders and up. And last one. Nice deep breath in. Really use your bottom. Squeeze it and exhale. You can grab onto your arches, your ankles to give yourself an added stretch if you'd like and you're not feeling that flexibility. You can soften your knees.

Okay, let's move forward. Make sure you have room behind you. Go into our open like rockers. Do you want to put your hands inside the legs and you want to find your balance? So get your balance first. Let's just stretch first. So take your right leg, take it up, shoulders relaxed, and then rest left leg up and rest. You could keep your back really tall or you can kind of rounded the little bed.

Let's get the balance first up. Now let's just take the right one up. Left one up. Bring both feet together. Open and rest. One more time. Good. Now come back up. Let's do that one more time. All right, leg left leg together. Lift your back open. Draw up the feet. Okay, we're going to put that into a roll. Next.

The higher you hold, the harder this becomes. So pay attention to what works for you. You might want to start a little bit lower. Drop your head and began to roll back and they wouldn't come back up. Still holding on and then lift your back up, up, up, up. Like I said, for the first one, two you might want to start lower. Inhale back, exhale, come up, lift, lift, lift, stretch, and two more.

Going back and rocking up, not letting those fingers shift around. So I don't want to see a lot of movement with the hands. And one more time and up I lift. And let's close the legs, keeping them up. Lie Down on the Mat, walking your hands down, getting set up for your corkscrews circle center.

Let's keep our hips as still as we can and center, no rock and roll. Keep those hips from moving. So a small range of motion. And then we'll add on. Keep those next relaxed. And now let's add a little hip lifts. So just the first four, four vertebra around to center. Then a little kick up, controlling it down and to left around and lift right back through the center. And now a little bit quicker, right around center and lift. And these two you can start to make bigger as long as you're not tensing those.

Next like lifting them and keep your head still. And one more. Great side slimming exercise and lift. Let's go ahead and sit back up with our legs apart. Peak flexed, getting ready for your saw. Good knees are soft, but long legs turn to the right stretch and soft. That baby tail.

Come back up and sent her out and turn and stretch scooping in and come up center and turn and reach up and center and turn. Stretch up center. Careful that your shoulders stay relaxed. Oh, and center. Last one and enough. Let's go ahead and flip to our stomachs. Getting ready for our neck roll. So heads down, legs long or heads down.

Let's push into our palms and come up our chest. So heads up stomach's up. You don't have to come up this high. You might just want to come here. Whatever feels good for your backs, but lift those ribs up. Look to the right. Roll your heads down. Left Center. Ideally look left. Roll your head down to the right center. Let's do one more.

You would like to have your feet together, but if that doesn't feel good, open those legs up. Looking left. Keep your stomach's left. Sorry. Lifted and center. Lie Back Down. Okay, we're going to come up onto our elbows, into your spanx position. So ribs are up, next are long and now we're hit. You kicks the bottom two times. Kick, kick without your hip. Moving and kick, kick, kick, kick, kick key. Hopefully you're feeling a stretch on the top of the thigh and kick kick one more to each side. Right and left.

Lay Down with our right cheek on the mat. Clasp your fingers, feet together. Hands up towards the shoulder blades. Three kicks both feet. Kicking. One, two, three. Drop the feet and stretch back and they'll switch cheeks. Kick one, two, three and stretch back. Let's get a little bit quicker now and kick one, two, three and stretch and switch in. One, two, three and reach and switch. And one, two, three. Really try to touch those heels. And last one, one, two, three and stretch. Okay.

Put your poems down and sit back towards stretching that. Oh good. Then we're going to flip back over onto our stomachs or excuse me, onto our backs with their feet. Flex getting ready for your neck pool. So now your hands are back behind your head. Both theatre, parallel flexed legs are long. Taking a nice deep breath in. We're going to come up again articulating, try to keep the elbows from coming in around over, and then sit up tall. And now we're going to round back down. So theatre, flex and only parallel part, so a little bit closer. [inaudible].

And now articulate that spine lower back, middle back, upper back again. Deep breath in. Exhale. Watch that. Your feet don't roll out. You want to keep them parallel the whole time. Sit Up tall feet. Stay flexed and no around. Back Down. We'll go a little bit quicker. So this time when our heads touch where it can come right back up.

So coming down, elbows stay open and deep breath in and exhale up over tall and around. Back Down. And three more. And touching up over. Sit up tall. Remember the flex feet down into x and tall and round and last one up and over and lift and bring that down. All right, let's go ahead and lie on our side for some sidekicks.

So let's, I'm, I'm gonna lie on my left side, my right leg on top. It's up to you as long as you switch sides when we transition. Okay, so hip on top of hip, one palm in front of your ribs. If you want a challenge that you can always put your hand behind your head, but keep your powerhouse still so your box stays really still shoulder on top of shoulder, hip on top of hip, taking that right leg up, hip level and slightly turned out. Use your bottoms. Here we go. And kick, kick forward and back. Shoulders stay still. So no rolling forward, kick, kick and three. These are great stretches for the hips and strengths so it helps to stretch it out as well as strengthen it for kick.

So work on the stretch as well. When you're moving. Five kick ribs, stay together. Six and one more and up and down. Taking the leg on top of the other. Still turned out Bree up. Lower down, up and down. Now let's add it. Reach on the down. Stretch out of the hip one and reach.

So make that leg longer than the bottom leg up. So if you ever get any hip click just means you really need to stretch that hip out. Length in it. And three more up. Squeeze the bottom up. Crack a walnut between the thighs and the little circles. Five and five. One, two, three, four, five.

Are you remembering your stomachs and reverse it and one you don't. Just relax and there you want to keep lifting. Two, three, four, five and rest. All right, let's go into some bicycles. Starting with the leg up, hip level, still slightly turned out. Take your leg forward, bending the knee, Nina knee and take the leg back. Try not to roll forward and front knee to shoulder, knee to knee, stretch back. Be Conscious of where your leg is, where your knee is.

You don't want it higher than your hip or lower than the hip, hip levels. What you want. And one more time up. Bend the knee, knee to knee and take it back. Reversing four times back. Heel to bottom, knee to knee, knee to shoulder and stretch and three more back and Ben and up and stretch and to taking it back. Knee to knee, shoulder and last one back and the knee to the shoulder and tried to touch your nose. All right, both legs back on top of each other. That's going to transition beats. So onto your stomachs. Palm on top of palm for hit on your hands, stretching the legs back, squeeze your bottoms.

We kind of pushed those hips down. Keep lifting up into those ribs and now both Sri come up and clap the heels for 20 counts in one, two, three, four. Really get those legs long and off the mountain. So 10 ten nine eight seven, six, five, four, three, two, one and rest. Okay. Over to the other side. So we'll flip around.

Hip on top of hip, palm on top of the mat, getting set up and LF leg up, getting ready to go and kick. Kick forward and back. Eight times. Kick, kick. And to kick this hard not to tense the shoulder, try not to three as you're moving. Four, keep it pulling back and down. So use those shoulder, shoulder girdles. Six kick kick and seven kick kick and eight up and down. Taking the leg up, reaching it out and up to good.

Let's see a struck out with hip. Good. Three. Squeeze your bottoms and lifted your tummies. Four and five. Lengthening that left leg. Six and seven and little circles. Five and five. Circling. One, two, three, four, five. Reverse. One, two, three, four, five and rest. Okay, let's go into our bicycles.

So leg is up again, taking the leg forward, then the knee, knee to knee. Take the leg back as far as you can without falling back and up. Bend the knee, knee the knee, stretch it back. And two more up and lengthen. And one more to knee. Stretch behind you.

Now let's reverse it. Going backwards. Tommy's are up. Need two knee. Need to shoulder and stretch the leg. And three more. Back, knee to shoulder. And two you can do anywhere from five to 10 of these. Any of the leg series three and last one and four.

All right, let's rest our legs. We're going to run on our backs next for our teasers. I'm just going to flip around. Okay, so we're lying now, starting with your knees into your chest. Take those legs up, take those arms back. We're ready to go. So you're going to start to lower your legs from 45 degrees and then the arms up, head up, reach the toes, reach for the ceiling, and get those backs up tall and then bring it right back down. Heads touching. Come right back up to those toes. Lift, lift, lift.

And they don't. And one more time and back up to the toes, to the ears or the back of the room and bring it down. And they'll come up for teaser too and hold lower and lift the legs down and up. One, keeping your back up two and up three and everything goes down together. Four teasers, three. Everything comes up together to the town, to the ears and down and to more, to the tests, to the ears. And now this is always hard work if you challenge yourself, lift to get better each time and arrest. All right, let's go ahead and sit up going into our seals to finish hands inside the legs.

Good. And heads down. Find your balance. Good. Shoulders relax and begin to roll. Clapping. One, two, three, back. One, two, three. Up. So you're clapping those heels together. One, two, three. Go back, clap three times before you come up. One, two, three, up. Staying around in the whole time. One, two, and one, two, three, app. Adding a little flow now. And one, two, three, back. One, two, three, up and quickly. One, two, and one, two, three. One, two, three.

Back. One, two, three, uptight, near a little ball and went to three back. One, two, three up. Let's do one more and try to come up to a standing position. Crossing your legs, crossing your arms, stand, hit both feet together. Deep breath in, and exhale. All right, let's get to our weights. So we're going to take our two pound weights and let's, um, can either face me or that way a little more. Don't your face me.

See what we're doing. Alright, so heels together, toes apart. We're in our [inaudible] stance. It's kind of getting our balance okay. And we're going to start at 90 degrees. So remember, it's not about heavy weights, it's about keeping the balance. It's a posture exercise and the way it is towards your toes. The ribs are up, the belly buttons are lifting and you're wrapping the sties and then you're going to push those weights way I think you're going to squeeze and back in. What you want to keep in mind is not dropping elbows, but keeping your chest open, stretch out.

Use that resistance as though they're 25 weight pound weights, pulling it back in and out, feeling your powerhouse lifting up as you bring it in. And three more out. Schoolies a backend. You can almost do this without weights or even cans of tuna fish. Any chance? Add one more time out and [inaudible] let's open the arms apart, still standing tall and we're going to push it away and schoolies to come back in again about resistance. So as though you're pushing through brick walls, pull it back in or some very thick, quick sand out and good keeping the elbows lined up with your shoulders or just slightly under and still pinching those inner thighs. Pinching your bottoms in and grow taller.

Like there's a string on top of your head lifting you up to the ceiling, tumor out. And, and believe it or not, you might actually feel these tomorrow and, and bring the arms in, lower the arms down. Okay, that's important, but you will feel that in the morning as well. All right, so elbows together but in a good way. All right, you're going to glue the elbows. These are the back of the arms and the biceps and now and then we're going to add some risk curls and down. Remember to keep your weight forward and on all 10 toes. Go ahead and still lift up. Now we're going to add the wrist curls who come up and when you go down you're going to flick your wrist back, curl them back up.

We don't get enough work for our risks and then come back up and down. Flicks them back, curl on up and keep the shoulders from rolling forward and back. Clip and lift. Belly buttons up. Pen. Two more. Flick, curl, lift and last one like they're really heavy and up. Alright, let's go ahead and [inaudible] go into a bug, which is you take your feet, you open them up a little bit wider than the shoulders. And then we're going to bend our knees and roll down.

And then you want to flatten your backs. Get into a tabletop position so I could come around with a glass of wine on your back and it won't spill. You Glue your knuckles together. Your elbows are event. All right? Tummies are ups though. You don't want to just let them hang. And now we're going to take those elbows up to the side and squeeze our shoulders together. Keep pulling up the ribs and arms come down. Next are long.

So now keep your foreheads down and just work on the elbows lifting to the ceiling to add up and lower three and up and for good for the upper back. Five to break up any calcification? Six and two more. Up and last. One and up. All right, drop your arms. Drop your head. Let's let the arms relax, but just shimmy your feet back together. Begin to round back up. How many to a standing position? Okay, and now we're going to go into a side stretch there and take your right arm.

You'll show from the side. You can just keep facing this way, that way they can see the side and then you're gonna take your arm straight up and you're gonna Bend The Opposite Direction. But as you're doing that and you want to push that right hip down, you don't want it to go with you. Stretch your right side, then bend your right arm, push your ribs together, and then stretch the arm out, deepening the stretch. Keep the arm glue to the year and come back up like a tree blowing in the wind. You're going to switch arms, left arm up, and then to the right. Keep the left hip, pushing down. Pull up those ribs and your stomach.

Then the elbow kind of look towards your elbow and reach out. Keep pulling into those ribs as you come up and transitioning over. Make sure you still squeeze your bottoms here, keeping those hips pointing forward so you're not arching your back. So you want to keep those hips together and stretch out and come up at one more time. Left arm up and to the side and bend and stretch and come on up. All right, we're going to go back into our tabletop position.

So the feet are once apart. Get apart. You Bend your knees, you drop into your table, that's it. So you get yourself nice and flat, but this time you're in loo your elbows to your ribcage and then you're going to go into boxing. So you're gonna take one arm forward as the other one stretches behind you. And then you want to try to brush your ear, switching sides and stretch back. One arm is reaching forward as the other one's reaching back and switch.

Keep your tummies up, ribs up and switch. That's it. Stretch and switch. And one more time to each side. Reach and root. And last one. I think I finished on this side. All right, and drop your arms.

Drop your head once again. Shimmy your feet together. Rounding up one vertebrae at a time. Hips on top of your ankle. Good heels together. So back in your poetic stance. Let's go into a chest expansion. Arms forward, standing tall, deep breath in. Open up the chest. Now you're going to turn your head, but as you turn your head, don't turn your shoulders. Look right, center, left center and exhale, lifting her deep breath in. Growing tall. Look left center right center. Exhale.

One more time. Inhale, arms come down, navel to spine growing tall. Look right center, left center and exhale one last one. They steep, breath in and chest opens. Look left center, right center and let the arms rest. That's finished with a zip up. So arms together, weights together, still in your polarity stance and you're going to zip up and then like blowing dynamite. You're going to push that down so there's some resistance as you go down, but you're going to grow taller in those backs and lift and haul. Even now that weight to make sure you've got weight on both feet and you're lifting your back and dropping those shoulders and two more you want to add on. You can always come up onto the toes coming up with the heels together and then pushing it all back down. So a little bit more challenging.

Try One more like that. Zipping up those legs to keep the wrap and the thighs loose in mind. Nice deep breath in and exhale. Okay, let's finish by taking your arms up into a shaving position. So you're in a diamond shape. You do have to lean forward here, but you don't want to urge your back. So you want to keep those ribs in you slightly forward with the shoulder.

Then you push the arms away, deepening those ribs, but keeping the chest open and squeeze it back in and push it away. Let me see the root pull up and back and three more out and, and, and to stretching out and, and, and one, open the arms. Nice deep breath in. Big Hug. And then push the away in. Haley's make pretty arms and exhale. And one more time. Keep pinching your bottoms and exhale. Let's drop the arms.

Let's go ahead and drop our weights. It's by rounding down. That'll help give you a little stretch your next relax. Let your arms relax. Come up to your hips, but still rounded down. Give those arms a little push. Oh, let them begin to circle. Five Times two, three, four, five. Try to get those hips on top of your ankles by shifting your weight forward.

But be careful. Reverse your circles. Let those arms just hang. And now we're to come up to a standing position, hips on top of the ankles growing tall. Okay. And deep breath in, and exhale. Shake yourself out and you're all done. Thank you for taking [inaudible].