Upper Body Mat

All right ladies. Good morning. How are you today? Okay, so I'll try to add some extra stretches into here as well. But let's go ahead and start at the very front of your mat and we're going to do a nice intermediate glottis focusing um, on our arms. So let's look down at our feet and start with a great foundation. Heels together, toes two to three inches apart.

Great small little slice of pizza. Then let's draw our belly and using our powerhouse of belly goes in and it always goes up. So not just into our back, but it pulls up resisting gravity, leaning your weight forward onto the balls of your feet. Excellent. And then one arm on top of the other. I really feel like your energy stays up to the ceiling as you cross one leg in front of the other and you want to lower yourself down to the mat, keeping your energy up, try to keep your tail, but your bottom underneath you. Wonderful. Good correction. Hands by your side.

Make sure your weights are right in the middle of the mat. Great. And you're going to lift your bottom back to the middle of the mat. We're gonna roll out God and just stay there for a second with your arms by your side. And we're gonna get real familiar with where do our arms begin on our body. Okay, I want you to just for right now, big breath arms float up to the ceiling and exhale, reach and back behind you. And just keep exhaling.

And like there's a horse on each limb. They're not. Pull your legs in opposite directions. My hands are cold. Sorry. And reaching your arms. Really nice and just stretch. Not really staying in with the powerhouse right now at all. You're one moment to just let go. And to just really reach out to those legs.

There we go. Oh, stretch for that stiff body. Right. Okay, good. And now we're going to bring everything back into our center, into our powerhouse, including your energy. And you're going to inhale, bring your arms up to the ceiling and exhale, bring them down by your side. Good. And go ahead and bring your legs together. Nice. Alright. And I want you to think about your ribs. Are we lifting them up to the ceiling and are we lifting up right on the bottom of our shoulder blades or right underneath your bra strap?

Is that lifting off the mat? You want to have it really nice and straight and making contact with the mat through there. Okay? So I want you to maybe put, make two ELLs and put them on top of your ribs, pointing your thumb behind you. Great. So it should be right under your chest. Line down all your fingers to feel your ribs. Great. Take a big breath and exhale. Really complicated, huh? Okay.

So we're going to take a big breath and you feel those ribs float up as they do an exhale and you're going to feel them go down, down, down. Nice job, big breath. So it's really easy to feel what happens on the front of your body. And exhale. Now I want you to put your concentration to the back of your body. Take a big breath. Can you feel how your lower your upper back comes a little off the mat and exhale going down, down, down. Good. Now it should be really nice and making contact with the mat and take a big breath.

So maybe a little Caterpillar could crawl underneath your ribs right there and exhale. And now I want you to squish away that tunnel so it's really nice and seamless there. Does that make sense? One more time. Take a big breath and exhale. Good. Very nice. And just reach your arms long by your side. So when we use our arms or any part of our body, we use our powerhouse, which is generally this band right here.

But a lot of times we incorporate everything from right below our chest to the right below our seat. This whole area kind of works together to stabilize our whole body, right? So when we move our arms, we really concentrate on what the ribs and upper backs is doing. Like Joseph [inaudible] came over to train a professional boxer, right? So when he throws a punch, you don't just throw it with your arm and you don't have much power there.

You really use that upper stomach, right. And part of your back to add power for that punch. So we want to focus on that today. How do we use those arms to have power? And Joe supplies was a very strong man and a lot of times when we do the hundred, it just really kind of not too much, not too strong. So we want to really pull that into what he wanted in these, in these exercises, his strict.

So another big part of your back of to support the arms are your lats or your [inaudible]. Okay. So I want to do some shoulder rolls to get connected with those. Just bring your shoulders up to your ears and then deep down into the mat and then down towards your tailbone and then close your chest. Rolling them forward. It should help with being stiff as well. Yeah. And then down towards the mat and towards your tailbone. Close your chest.

One more time, up to your ears, down into the mat. And towards your tub. And let's reverse it. Keeping them low on the mat for your up to your shoulders, closing the chest. Good. And just enjoying. Nice and rolling. Good. Two more in this direction. Perfect. Rebecca, last time. Up to your shoulders. Good em. Let's go the other way. One more time up to your ear. So this is really tense, right? Maybe how we type our emails, not so great.

And then deep into the mat and now see if you can feel those triangle muscles pulling down your shoulder blades down towards your tailbone and you feel those muscles right through here. Okay. And I like to imagine there's a snap between our ribs and those triangle muscles and we're going to really try to snap those two together. And so when we use our arms though, that's where we're going to start the power from. Okay. Let's just kind of feel that connection right there. Ribs are not going to be floating up. They're going to stay pulled in, snapping in to those lads that are pulling our shoulders away from our ears.

Okay. So I'll try to keep that in. You also feel a really nice long neck right now. All right, so we're going to grab your weights, two pounds at the most, and we're going to keep your arms nice and long. Try not to ever grip the weight. Sometimes we might need to, but see if you can just keep it with the long hand, creating that straight line through the wrist. Try not to break the wrist either. All right, draw the knees into your chest using your abdominals powerhouse and bring the weight of your head up to your chest. Really look at those ribs. Lengthen those weights on the mat as long and far away from you as you can.

Send the legs up to the ceiling and just start there turning out the legs and inhale. Two, three, four, five. Exhale, two, three, four, five. Excellent. Just keep that up. You're really reaching those weights long. Go ahead and I want you to maybe get a few more Britta brick down. Good, so that the bottom, these little points of the shoulder blades are on the mat one more inch back and you actually instead want to work on the curves. There you go. So you can curve up, but don't push these bones up. Try to keep pushing the bottom of your shoulder blades down and if you can keep those down, then you can reach the legs lower and away from you. Good.

Good. Yeah, let's increase that range. Touched both of my hands about five inches up and down. Good. Really feeling it here. Big breath. Don't forget my top hand. That's it. Good. Sometimes we need to go faster. Sometimes we need to go slower. This is a good range and a good tempo. Nice feeling, and probably have about one more.

Don't come up too high with the bottom of those shoulder blades and go ahead and lower the legs. Reach the arms up to the ceiling. Okay, right here. Drop those ribs down. Keep the lats pulling away and without letting a little Caterpillar go underneath you, try to reach up to the ceiling even longer arms. This is such a wonderful part of the roll up, so you have to really reach while staying solid into the mat and then exhale all the way back as far back as you can without letting that Caterpillar great. So really long arms reach up as we start to inhale, bring the head through and then exhale, rolling one vertebrae at a time, keeping the arms parallel. Good and retreat. Treat.

Treat now as if you're pulling back a heavy weight, a really, really heavy weight. Roll back one vertebrae at a time, keeping the arms parallel to the mat. Exhale to finish it, but really reach up and back in to start. Then the head comes up and exhale. Roll it up all the way forward. Good. Inhale, starting to roll back, pulling back heavyweight from Europe. Dom, your powerhouse. Good. Lower back, middle, upper, reaching one more at this tempo arms or two more head and then curling it up. Good. You should really feel that upper stomach on the way up with those weights and rolling down.

I want you to pause when you hit your shoulder blades on the mat. Rolling back. Good. And your heads. I should put your head down now stop here. You always want to add a little extra reach up and back. Okay. There's an extra stretch right there. Okay. You don't want to throw that away. So arms up now, keeping the arms like a window. Shoulders down. Head through your window.

There you go. Now use your upper abdominals to come up. Nice. That was perfect. Good. And reaching forward. Stretch and are rolling back. Pulling back a heavyweight with your stomach. Now let's stop one more time. Once our short head is on the mat, head down. Good. And here's that extra stretch you want to reach up without lifting your shoulders. Keep them down and length in your arms. Up and back. That's it.

Okay. Now can you give me three at tempo, arms head. Roll it up, stretch it forward. Pull in it back. Lower. Reaching up and back. Once your head's down, arms head, scooping it in. Good stretch. Rolling back one vertebrae at a time. Lifting up and back. One more. Good. Scooping it up. Nice and rolling back. Trying to keep your head through your arms as you roll back and up and back.

Great. Arms by your side. Good single leg circles. Our next, we're going to keep using the weights by pulling the far from our ears and push on them. Understanding that your upper body's really stabilizing you here. Okay, so we're going to bring our right leg up to the ceiling and we're going to start crossing to the left. Cross around, up, cross around, up crust. Good. Two more. Really using those shoulders to press down. See that one more and rivers around. Down and up. Good scoop and lengthen your right shoulder longer from you. Yes. Good. Really pulling it. That holds the rib solid to up. One more. Focusing on getting there. Good and lower down that leg.

You can bend the left knee in if you need to, but bring the leg up and now lengthen those shoulders. Use those triceps, the back of the arms and like up to your nose. Cross your shoulder around, up. Good job with those ribs. Nice and solid. Keeping the tempo to one more and reverse around. Use those triceps more and the weights come close to the body. Beautiful. Kick me over here. Cross your dads it one more. Kick we up here.

Nice and bring that leg down. Good. Leave the weights. Roll on up to a seated position. Lift your bottoms forward for rolling like a ball. We won't use them. Grabbing on tucking your head between your knees if you can. Hands on your ankles. There you go.

You can open your knees a little bit and in with the air roll back. Exhale, lift. Inhale, roll back. Exhale up. Good. For more. Inhale, roll back. Your shoulders are just trying to stay relaxed and roll back so you can get more out of your powerhouse. Your elbows can lift up to the side and exhale, but you're just trying to keep that connection of your ribs and your upper stomach really works to bring you up. Bring lower your feet down.

Sorry about that, Rebecca. Up we go and lift your bottom up and back. Good. Let's try that one more time. Bring your bottom back to your feet. You both did it pretty pretty well, but it because a lot of times we'll do a whole workout and my client will say, Oh, I really want to focus on my arms. Well the arms are part of the workout and so I would just want to make sure that that's really clear. So when you transition, you want to put your hands back about mid mat. Good. And I want you to think of the back of the arms and I want you to think about the shoulders and I basically want you to do a tricep press to lift your bottom up and back. Good. Really nice. A lot of times we'll scoot our bottom back.

Well that took out the arm exercise out of it. When you hear that or you'll feel the shoulders just shrug. Well then I'll let you know. Then you ask me why is the back of my arm waving? Well use it on these type of transitions. So I just, and so when we go back from rolling like a ball and then when we come back, we're going to move forward again in a moment. You'll always want to use it. Okay.

So we're gonna lie onto your mat and we're going to start this series of five. No weights in here, but let's focus, are the shoulders going to come up to here? No. We're going to try to always lift the elbows up a little bit. You'll feel how the back of the arm works on that. So bring both knees into your chest and grab your ankles.

Lift the weight of your head up. Good. So right now, shoulders away from ears. Try to lift your elbows up a little bit more. Nice. And you should feel the back of the arm already working. Okay. We're going to keep your right hand where it is and extend the left leg as the left hand goes to the knee. Beautiful. Good. Really reaching away. Switch the hands so the outside hand goes the ankle. When it crosses, the body goes to the knee. Now the elbows or a drooped. There ya go.

And here we go. Using your powerhouse switch and switch. So the arms are there for an extra stretch, but not to do the work. They're getting a workout because you're lifting the elbows as you pull the knee in, but your stomach is what's pulling that leg in. Yeah, it's really scooping it in, keeping those outlets. Nice. Good. I love it. That is showing me every muscle in her arms. They look nice. Keeping up your apples, bud. Good. One more set right and left.

Grab both ankles, elbows, or still lifted ankles and bring those knees in just a little bit more. Alright, inhale, reach and hold that you're keeping your ribs in. You're keeping your lats, yet you're stretching, stretching, stretching, and exhale. Good. Inhale, reach, reach, reach, and exhale. No shoulders up by your ears. Inhale, reach, reach, reach. Exhale. Grab your ankles. There you go. In reach. Hold the legs there. Start the arms and [inaudible]. I'll pull it all in. Two more. Inhale, reach. Hold the legs. Their arms start at six. Hail one more. There you go. Inhale, reach, keeping the legs and exhale right leg up to the ceiling.

Left like forward and switch. Left, right, left. Good. Here's another time where I want you to bring the leg up to you and keep the shoulder blades just a little down more and work on the curl. There we go. Range and a little quicker. Here we go. Left, right, left. Switch faster, faster. They want to fly through the air. There you go. Last set, right, left both legs up and hands behind your head. Bend the knees and take a moment for a break because I want you to make sure that you're doing the arms correctly. They're very close to what the neck pool is going to be.

Rest your feet down for a second. Okay, so those lats, those triangle muscles need to stay pulling down. Even though our arms are up behind her head, we put one hand over the other. Joseph plots is really believed in the whole continuing flow of the blood and he believed that if you've laced your fingers that that stopped that circulation. So he wanted hand over hand, so hand over, hand behind your head and you can sometimes switch. Maybe you want to put the other hand on top or whatever, but we're going to do that. Press the elbows as far back as you can.

Now with your rib snapping in to your labs, try to use this upper powerhouse strength to push your head into your hands. You should feel a good next stretch. Yeah, a little bit of a back stretch. Good. Bring your knees into your chest, scooping them in with your stomach. And now use this part of your stomach to help lift up your head. Good elbow. Stay wide, really behind your ears.

Lift the legs right up to the ceiling. Wrap and squeeze. And you're going to lower the legs. Lower, lower, lower and pull them up. Good as your legs lower. Push your head into your hands and pull up opposite right legs. Go down. Heads into hands up, stretch, stretch, stretch, and squeeze it up.

Elbows behind your ears. Yes. One more. Stretching. Press restaurant's good. Now keep those elbows wide behind your ears and bend the right knee into your chest. Don't lead with your elbows. Lead with your shoulders as you Chris over here. Good. And switch.

And try to pull back that back elbow isn't much as you can and switch. So you're trying to pull this all the way back to make a straight line from your elbow to your toe and switch. That is the old goal. You can use your stomach to let that guy come in more. And one more set over, over, over. Let's see that straight line. Nice. And last one. Really curling and pooling and hug those knees into your chest. Good. Yes, yes.

For the opposite. We're going to sit on up and grab our weights for spine stretch forward. Okay. Legs are a little bit off the mat. Arms up at shoulder height. Good. Alright. Take a big breath. Growing taller through the spine and exhale as you roll off an imaginary wall and reaching, reaching, reaching, and as if those weights are really heavy, draw them backup. As you roll back up.

Try to let your head go more to your chest. Oh, that's so nice. And then roll all the way up. Good. Take another big breath and exhale down. So those ribs really pull in. Stretch that upper back. There you go. And your toes can pull that and inhale, rolling up one vertebra at a time. Good. One more time like this.

Inhaling and exhaling forward, rolling up. The most important part is right above the bra strap for ladies and rolling back up with that breath. So take your time and get one. Once you hit this back, get each bone in here and that has to do with the arms. That's it. That's how you fix your posture. Now, more advanced breathing. We're going to take a breath here and exhale as you go down and you exhale until you can't exhale any longer. And then you inhale all the way up to when you can't inhale any longer.

You exhale down, down, down, down. When you can't exhale any longer, we're going to inhale all the way up and relax. Leave your waits there. Prepare for open, like rocker. Probably need to lift your bottom forward a little bit. Bring the feet together and lift the legs up for open leg rocker. So anytime you're doing a rolling exercise, you want to really use the upper stomach, that lat and rib connection to come up. Okay. So we're going to inhale, roll back. Exhale, roll up. Good.

Inhale, roll back. Exhale, use that upper stomach right here. Good. Inhale, roll back. Exhale, roll it up. So those arms should be able to reach all the way to your ankles. Inhale, roll back cause it's actually not the hamstrings, but more of the upper stomach strength. That's gonna pull you up and inhale, roll back. Xcel with energy. Come up. We're gonna stay right here. Romana would just just cringe if she saw the tempo on this.

So it's a nice roll back. And then it's a quick up as if you're looking and you don't want to lose sight of something up ahead. So go ahead and roll back and don't lose sight. You want to come right back up? So keep eye on me for one more time. One more time. Don't lose it. Doesn't, didn't come right back up as soon as that's it. Nice job. Much better. Squeeze your legs together and leave the legs there as you roll down.

Good. We're going to do corkscrew legs right up to a 90 degree and we're going to let the legs go to the right circle around to your left and center rivers left around. Good and right. Keep on going. I used weights with single leg circle. This is kind of like a double leg circle. One more set. I want you to think about how your arms were with the single leg circles and set a great sit on a use those legs. That's enough of corkscrew.

Scoot back and we will use your weights for salt. So you're going to open your legs a little bit. Nice. I'm a little bit wider than there we go. Okay. We are going to protect our shoulder though and as since we're using weights where as we twist, I want you to drop that arm behind you and you'll lead with the pinky up. Okay. Arm straight out.

Can you show me every muscle in your arms reaching up to infinity. Nice lifting off your seat with your powerhouse. Twist to your right. Good. That armed wanted to drop behind you. Good and exhale. So this one's reaching past your baby toe and this pinky is lifting using your tricep. There ya go. And inhale, lift up, back and center twist, dropping this on behind you. Good. This pinky is lifting using your tricep as you reach past that baby toe.

Don't have the weight on the floor though. Lift it up the right way. Haha. And then inhaling up, use your powerhouse to twist. Dropping this one and Xes. I want this one a little higher. It's really important where that one's reaching. Inhaling lip tool is to your left and exhale.

Good stretching in both directions and inhaling up. One more set scooping in. How are those? Are the ribs pulling back that you're trying to squeeze out the air from your lungs? And one more time. Inhaling up. So it's still, that rib really has to snap in to that lat to get the best air out of your lungs. You want to let all that stale air and inhaling up and rest. Good. Leave those weights there.

Squeeze the legs together and flip onto your stomach for neck roll. Good. I want you to start with your head into the mat and arms long by your side. And we're just gonna feel what our shoulders going to do because this is neck roll, which should really relieve tension in our neck and shoulders. And we kind of throw this away sometimes. So just whatever's comfortable.

Very nice. Start off with your stomach pulling in up to your, into your back so that you're not so heavy into the mat and then pull it in and up so that your spine gets really nice and long out the crown of your head. Good. Now with your stomach supporting you, can you squeeze a pencil between your shoulder blades? Come on, I can. I think you can squeeze a little more pencil to lift your head up. Just make your shoulder blades come together and squeeze a pencil. Lovely, good. Really like it. Now using your stomach and keeping that pencil tight, lift up your head and slowly lift up as high as you can.

Not hurting your lower back. Really support your lower back. Good and melt back down into the mat. We're gonna do it one more time. Stomach pulls in. End up lengthening your spine. Squeeze a pencil. Let's get those shoulder blades to really go good, and then come up as high as you can supporting yours back. Now take a picture right now.

Mental picture of how high did your shoulders come up? Hey, pretty high and come on down. Now you can add your hands, but I want your powerhouse to lift you up that high without using your hands so much. So we're going to bend your elbows. Put your hands in front of you. Good. Just underneath the shoulders are a little bit in front now to the side, and we'll do the same thing by squeeze your legs together to start. Good stomach pulls in and up. Long spine. Squeeze a pencil between your shoulder blades. Excellent. Come up as high as you think you can without using too much hands, and then use your hands to come up. All the rest.

Your shoulders want to be really far from your ears. As you look over your right shoulder, circle the head down around to your left and look forwards. You're not allowing your shoulders to circle. Look over your left circle down around to your right and look forward. And as you come down, really lengthen through the crown of your head. Nice.

We're going to do that one more time. Perfect. I'm going to have your legs move up, just a hair and same with your hips. Good. And pulling the belly in and up. And we're going to squeeze it pencil. Come up as much as you can without using too much hands and then come up to where you feel comfortable in your back. We'll start looking left and then circle the head down around your right.

Good job keeping your shoulders square to the right. Circle down around to your left. And as you come down, almost feel like you're pulling the mat behind you with your hands as you length and really far forward. Great. Come up for single leg. Kick onto your elbows. Good. Push your knuckles together. Nice. Here you should feel all the underarm muscles working. You're gonna put your elbows up just a little bit to the side. Good.

Push the forearms into the mat to lift. Push your knuckles into each other and see if you can get all of these beautiful, all of those muscles working. Now lift both of the legs nice and straight and together straight though, not bending. Try not to take it into your lower back and we're going to start with the right one. Kicking twice, right to left to right to left to as you're doing your legs, make sure you're focusing on your arms as well. Push those knuckles together. Push the forms into the mat. Really use those chest muscles. Nice.

Support your back with your lower stomach and one more set. And that's enough both legs down on the mat, right? Facial cheek on the map. Okay. Hands together. You can hold like three fingers with one hand. Perfect. And you're going to not throw this stretch away. You probably need this stretch too, Christy, right?

Cause you keep saying your steps. So we're going to bring our hands as high between our shoulder blades as we can. How high can you get there? Don't worry about your elbows. Just come up as high as you can. Okay. Once you get as high as you can, then push your elbows as low as you can. So in between our kicks, I really want you to try to get this fabulous as high up and as low with those elbows as you can. Okay. Squeeze both legs together. Lift him up and three kicks. Dope legs only. There we go. And kick. One, two, three. Lengthen the legs down as you lift up, up, up. There ya go. And look over the other shoulder.

Don't throw away that stretch. Get those hands up higher. Good and kicking one can. I'm up to three. There you go. And legs are on the mat as I lift you up with your and switching and kicking. One, two, three and lifting up. Beautiful. I love how the hands are not on the seat here. And switching. Kicking one.

Good job with that stretch three and make sure the legs are relaxed as you lift up through the powerhouse. Good. All right. Round your back and sit onto your heels. Your one lovely stretch. Little break. And we're going to lift just a little bit more than two. Yeah. Stretch. Good. Alright, turn back around quickly clean.

We're going to do neck pool guideline onto your back. Good. And I'm more than happy to help with the keep down the legs, but go ahead and lie down. Lying. Nice. Good. Maybe come forward a little bit. So your heels have the most chance. Good. And they're hip with the part flexed and pointing up to the ceiling. All right, hand over hand underneath your head. Good. Now there are some bone, some kind of pointy things.

We're just call them that that are at the very bottom of your school and you want to make sure that you can kind of cup them. Okay. And a little bit. Pull on them towards that wall. Okay. Can you feel those bones underneath? Okay, great. And we're gonna really press down your rips, right? No Caterpillar crawling under and attach them to our lats.

Elbows as wide as you can. Good. And we're going to really lengthen our whole spine by pulling in and up and pulling on those bones. Now the neck pool is not called neck pool to pull on your neck as you come up. We don't do that. We do all of it from our powerhouse, but after we sit up, that is when we use our stomach to lengthen and pull up on those bones and pull on them the whole way down is what our goal is. Okay? If you need to bring your elbows in on the way up so that you don't use your back, that's fine, but on the way back, try to keep them as wide as you can.

All right, we're going to inhale, lift up your head and curl into your body. Beautiful. I don't need a whole deal in hell. Sitting up tall now and hear hands under those bones. There you go. And lift off your seat and push the heels ways as you pull on those buttons, push the heels where it pushed the heels away. Good. Inhale, roll up. Exhale all the way to your feet in [inaudible].

Sit up tall and exhale. Pull on those bones and stay nice and tall for a little bit. As you push these away, pull on the neck. I don't see any energy in that neck and let's stay together here. Inhale, coming up. Exhale all the way to your feet. Good. Inhale. Sit up tall. You got underneath those bongs.

And now exhale, we're going to go back tall, not arched. Pull in [inaudible] and now curl the rest of them util two more. Inhale up. Exhale all the way to your feet. Inhale. Sit up tall. Good. And you're gonna hold just a little bit low on your neck for me right there.

Good. And pool your belly righted. Aha. Ha ha. Nice. One more time in with the here. Exhale all the way to your feet. Inhale, sitting up tall. And we're going to pull on the neck as you push your heels away. So I want your heels flex and lengthen. Leigh.

Then a little more into right through here. Pull into me actually to reverse pulling. Aha. There you go. Good. All right, nice work. We're going to lie on our side facing this way and we're going to work our legs kicks. So you want to be, let's start off a straight line all the way on the back edge of your mat and from your elbow to your toes. You are a straight line. Okay. And this front hand is going to be in front of you like a kickstand and this hand is right underneath your head. Good. Alright, now we're going to pull in our belly and use our powerhouse to lift our legs forward to the front edge of the mat. Nice. Okay, so this is a nice basic way to do our leg kicks with the hand in front of you.

As you get it a little bit more advanced, we're going to want it behind your head, but let's start with that hand that's underneath our head right now. It's actually not supposed to be a head rest. Okay. So we don't want that risk to break when instead we want it as if we were doing neck pool and we had both hands one behind the other and we're pushing our head. So we want that hand to be more like a one handed neck full. Beautiful. And you want to push that head into your hand from your ribs?

Yeah. [inaudible] Oh no, it's a little difficult, but as we kick one, we'll do it perfect. As a second kick, we'll start to get a little more comfortable on that hand again and it'll slip back into a headrest. But see if you can keep it a nice long straight wrist pushing your head into your hand. Let's go ahead and lift this leg up, hip level. Turn it out. Good. Reaching it long from your powerhouse. When this arm is just relaxed. Good. We're going to kick it forward and take it back. Good. And 10, nine more.

Forward and back. Good forward and back. So you're using your ribs to really press in and keep you stable and that helps to push your head into your hand and fi and take it back and you can keep your hand there or I'm going to have you put your hand behind, huh? And yep. And you want this one looking straight up so you have it straight up. Well this just holds you still and now you can get even more work out of your leg. Two more and one more time and legs together.

Good. And push it up to your ear and then squeeze a thousand pounds up, up. And now squeeze me out. Come on. There we go. Up and down. And as it comes down, pour in and up out the crown of your head. There you go. Really pulley ended. So we get in a lot of the deck work. One more time. Up and down. Good.

And now bring that leg down and we're going to do five little circles. Circling one, two, three, push into your hand. Five. Reverse it. Circling. One, two, three, four, five and rest. Great. Lie onto your belly. Make a small pillow for your forehead with your hands. And we're going to lift those legs up and we're going to click them together.

20 times one, two, there's no place like, Oh, here we go. Four, five, six, seven, eight, nine, 10. Keep everybody quiet. Six, eight, nine, and 10 and that's enough. Good will to your other side. But I'd like you to face the same way. So whatever you need to do, great. So we're going to really keep focusing on not resting on the hands. Bring your whole body back a little bit more. Great. And now you're going to use your powerhouse to lift your legs forward. Good.

All right. Very nice. So not a hand rest, right? Very good. You're going to keep pushing your head into your hand and you'll see how much stability, especially when you do your arms circles. I mean your arm circles, your leg circles that the more you keep this stable, the more, Oh my gosh, that leg really starts to burn. So let's lift up that leg. Good. And can you do it the whole set with the hand behind the bet you can and we're going to kick it forward and back. Good forward and stretch.

So just feel this connection here. Good at forward and back is if we're moving all of that. And for you Rebecca, you just want to imagine that there's a nice step two more of coffee cups right here and you don't want to spill any of them. Yeah. And now legs together. How are we going to kick it up and squeeze down and up? Don't miss the delicious in and up on the way down.

So pulling the belly in and up all the way on the crown of your head. God. Two more. So as you go down, pull your belly away from me all the way up the crown of your head. Better. One more and press me down, but really pool in, up, up, up, up, up. Now. No movement in that rib, in the rib cavity. Here we go. And circle one, two, better. Three stable for five. Reverse it. One, two, three. Push five and rest that leg down. Nice job. Alright. Swing your feet towards each other again. So our feet are facing each other and we're gonna lie down onto your back, God, and bend your knees into your chest. Good.

Extend the legs up to the ceiling and you can shake them out. Throwing a little bit of a tantrum there. There we go. Ben jr especially cause what I'm about to give you. Come to forward a little bit. Come down a little bit. Yeah. And grab your weights that were behind you. Good.

And bend your knees into your chest. We're going to do teasers. Okay. There's still the same as the roll up, that whole lifting up and back part of this exercise. So lift the legs right up to the ceiling. Good. Turn them out into a nice palati stance and keeping your powerhouse as much in and up as you can. Lower the legs to a 45 degree angle. Good. Take the arms up and behind you. Good.

So we're going to really use the ribs and lats to connect here. As we roll on up to touch our toes can fit in. Good. So we're going to try to keep our legs here. Good. Keeping your powerhouse. Lift the arms up above your head. Yup. And rule away from your legs. Good. And rolling right back up.

Good arms lift am trying to do pool away from me. Excellent. One more. Rolling and Ana arms lift and pull away from me. Excellent. Come on up. Hold it. But here you're not going. Move the upper body now and we're gonna lower the left and pull him up. Lift him up all the way up, up and lift at one more.

You got that one. And now arms up overhead. And now EV, both arms up evenly and everything rolls down. Good, good, good, good. And now everything up. I missed you over here. It's a split second. [inaudible] arms lift and everything. Down. Reach, reach, reach, reach. One more. Good. Arms lift and hands and toes touch at the same time.

Not bad. That was really good. Leave the waits there. Sit on up for seal. Rolling up. Good. And co-op. Two, three here. One, two, three. Inhale, roll back. Exhaling up. Good. Okay, so you want to be more free on this one and the feet can clap an inch off the floor behind you. So rolling like a ball. They must stay in front of you. Seal. They're allowed to go back as long as you don't crunch on your neck. So can you touch your head? You can touch your head. Absolutely.

You can touch your head onto the mat. What I don't want is any of this to come off. So you should still have weight on your shoulders. Still have a little bit of weight on your neck and your head. But as soon as you try to live too high up and only the way it is here, then we've gone too far. Right? Right. So a little bit more straight. Good.

A little more. Straighten the legs. So pull away from you with your powerhouse and you can let the legs go. Boom. There we go. And it's more of an inner thigh Clapp and an outer thigh. So we're going to go clap, clap, clap. And now stretch them back. Good.

And I want you to just to be free [inaudible] and then clap two, three and roller. And we're going to stay back. You got it? That's what I want. And you're gonna lead always with the powerhouse, right? And you hold yourself with a powerhouse enrolling up and pause. Good. And then roll back. And you want to hold yourself with that nice six pack that you got gone right and rolling up. And you're going to clap two, three and roll back.

And you're gonna clap two, three and roll up. Clap two, three. Last time we're going to let go. Those ankles let go of your feet and cross and stint up to a standing position. Good. Walk back and grab your weights real fast. Go ahead and we're going to do it really fast. Set of arm weights. Good. All right, so San, maybe on the middle of your map. Perfecto. Okay.

Same strong foundation here where you go leaning a little bit forward. We're gonna bring our weights up to shoulder height. Great. Keeping your elbows at shoulder height. Pretend that there's two huge Springs attached about the opposite wall, and you're going to pull in those heavy Springs and you don't want to let them pull you back out. Great. And pull them back in and extend resisting the whole time.

Good. Your weight should always be forward on the balls of your feet. One more ladies, pull them in and don't lower your risk below your hands. You see how we're doing? A little hyperextension right there. Good. Now bring the weights out to the side. Good. You can take a break in between, but we're just going to keep going right and pulling it in and resist more in your peripheral vision. Okay. Just a little bit in front of you. There you go. The weights are pulling you this way.

The other one looked really resist them and no, don't let them pull you out. Yeah. And then one more time. We're pulling them in. Keeping your weight on the balls of your feet. And good. Bring your arms down in front of you and there's two little pockets right here. Put your elbows right there and we're going to, the Springs are now attached to the floor and I want you to pull them up and now resist them as you go down there yet. Go. Good.

And how are the ribs and the lats? Nice, good and resist. Sometimes we leave our bottom behind us, make sure we keep it pushing forward as well and resist. And one more time, really pulling in and resist. Good. Let the arms hang. We're going to Relevate or lift up our heels separate. Lower them down so your feet are parallel. Okay. Bend your knees. So the knee is just a little bit over the toe and roll down your spine.

We're going to hit a flat back. Not around. No, no. I want you to round down. Absolutely. But then straighten out your back. Good. We're going to do boxing. Knees are bent. So the knee is over your toes. I would probably separate your feet just a little bit more. There you go. Weights right underneath your hand. Shoulders, bending the elbow, straight back, palms kind of face down. Ooh. Um, what'd you do?

There we go. Excellent. Good. Now here's boxing. You're gonna take your right arm forward. Good. And your left arm back. Good. But while you're there is your box square, keeping it square. And now lift that front arm as high as you can. Lift the back arm as high as you can and really Rouge as far as you can. Good.

Keeping your elbows nice and high switch. You're going to bend the elbows to switch on note bend. There ya go. And switch. Keep your body at a flat back. There you go. And bend the elbows high and switch. Really trying to knock the person in front of you and the person behind you and bending the elbows. Really good support on your back there. I love it.

And bending the elbows high. So you work the triceps as you switch and bend those elbows high is your last set. Little more support and bending high and really pushing front and back. Arms hang down and you're going to go ahead and bring your heels together and rule up in the imaginary wall. Good. All right, we're going to bring our right arm up to the ceiling. Why don't you switch so that we just stay. There we go. Thank you for being so accommodating. And the left arm, one arm is hanging really, really down to the floor. One's really, really reaching up.

Try not to push your hips over as we just let that weight bring us down and go over to the side. So it's really easy to let that arm that that's hips go. So keep your hips more the other [inaudible] and now go ahead and pull up to the ceiling using your powerhouse and switch. Good. And this arms pulling you down as you go over, over, over, really reaching again, not pushing your hips over good and come back. Center switch. Do one more set like this. Let that arm pool you down. Good correction, good, and really feel all of this come back as you reach to the ceiling to come back to center.

So this is a great way to really introduce mermaid and go ahead and bring that arm down, the energy really pulling you up as you come back center. Go ahead and pull up to the ceiling. Good and switch. Let's add a nice little stretch here. This arm pulls you down as you reach up and over and once you can't go over anymore, go ahead and let that arm wrap around your head. Good. Keep the arm close to your head as you extend it and reach through the fingertips, up to the ceiling and switch. Good and scooping in.

And go ahead and let this arm pull you down. Oh, and then do what you need and then let that arm wrap around extended. Keep through the fingertips and reach up, up, up that looked nice and bring those arms down. Good. All right, lifting up your heels back to parallel position. Bend your knees and roll back into a flat back. We're going to do the bug. Okay. So what we are going to do is we're going to hold a big physio ball right here and I want your weights to be like magnets that are super strong and they don't want to separate. Keep this nice angle in your arm and this nice relationship and pool those really heavy weights apart. Lifting up your elbows as high up, cracking a Walnut and then don't let those weights come back together.

You're resisting good and leading with the elbows. Good crack in a Walnut and try not to let those weights come back. Good. And go ahead and try to pull it up, cracking a Walnut and bringing them back. Good. Two more. Pulling up, up, up and coming back down. One more time. Really feel the back of the arm, feel the chest, but now really feel the chest bone as you come forward. You're really squeezing the chest, trying to resist those weights from coming together.

Let them hay and peels together and roll up through your spine. Excellent. Keeping your weight forward on the balls of your feet. Weights together. Okay, good. This is called the zipper. So your weights are together and they're really trying to stay attached to the floor and you're going to pull them up leading with your elbows, not with your shoulders, right? We're going to lift up the elbows as high up as we can as we basically zip up our zipper. And now as if you're pushing down a big thing of dynamite, you're going to push down good and scooping in and out.

Lead with those elbows. Oh, the energy, good and pushing down, really pushing with energy down. Little bit. Lift in that shoulder. I just want to take care of it and lifting up. Beautiful, leading with the elbow instead. Nice. And then pushing down God. And one more time scooping in and up. It's a great way to shape your shoulders if you're not letting them come up and then push them down. We're going to do one more transitioning into shaving, so we're going to pull up and then once we can't lift up any higher, come up all the way and keep your weights together. Straight up, straight up, straight up, good weight. It's still forward on the balls of your feet and you're gonna try to point those elbows behind your ears as you bring those weights all the way to the back of your neck. And now push up. Good.

Really trying to keep those elbows behind your ears. Wait, stay together and let those come back pool when I'm back. Good. Using the back of the arms, using the triceps to push right on. Now take out a few strands of hair, right. And then bending the elbows and ribs attached to lapse. Good. And start from the elbow as you bet. Pulled back and PO. Yes, that really engaged. Now all the back of your upper back and one more up. Good.

And then bring your art weights forward. One more going down. So we're going to lift up your heels again, separate into parallel and roll off and imaginary wall into a flat back. Knees right over those toes. Good. This is just going to be like a Ben. We're going to do a low curls here at bending your elbows.

Both weights like boxing. Sorry. That's right. Except we're going to face the whip poems now. That's it. Triceps together come up just so that you fill up my hand through here. Thank you. Good weights are going to face each other. Keeping those elbows right there. We're going to extend the arms back, really strengthening the back of the arm and resist bringing them home. Good.

Lifting the elbows as high as you can. Nice and bending and resisting. I'm home. Good support of your back and extending good and at extend. Really work in that tricep and bet and one more time. Extend and bet. Good. Let those arms hang delicious Lee and head to your chest and roll up as your heels come together last time into this position where your heels are together.

Good. And your weight is on the front of, on the balls of your feet. Good. Now we're going to do chest expansion. I love this one. So I want your arms up at shoulder height. Good, nice. And we're going to take a big breath as the arms press behind us, but the most important part is our stomach. Do we feel our stomach and look over your right shoulder, look over your left shoulder, look forward and exhale as you release the arms back to shoulder high.

Inhale, taking a big breath. Look over your left shoulder, right shoulder forward and exhale. Good. So inhale, pressing back. Use the back of the arms, but now try to crack that Walnut and look over your right left forward and exhale. This is great posture work here. Last one, pulling down and back and cracking a wallet. Look left, right forward and release. And we're going to add with little circles or sparklers. You're going to grab the end of your weight. Perfect. And you're going to have just a little bend in your arm the whole time.

Touch your weights together. Good, stupid enough. Energy out the crown of your head and you're going to circle what? Two, sorry. Let's start that again. We're going to circle eight times up in eight counts down. You'll hit four straight ahead, eight as high up as you can and we'll circle one way up and reverse it on the way down. And finally make the circle come from the upper arm, not like a eggbeater from the bottom. Okay, so make it calm as if you had beautiful bangles on the upper arms.

So here we go. Circling one, two, three, four, five, six, seven, and eight river. Sit down. Two weights almost touching four, five, six, seven and eight and go up, reversing it. Slight bend in the elbow. Nice. So you circle more the upper arm, beautiful. And reverse it down. The hardest thing is as the arms lift past your shoulders, you start then taking it in your upper back. So careful with that. And again, one, two, three, four, right here. Don't lean back with those shoulders. Try to feel the upper back work and reverse it.

Have to keeping your weight on the balls of your feet. Seven and eight. One more time. It's one slight bend in that elbow. Circle those bagels for me and keeping this solid. There you go. Oh, that shoulder went and don't lift it. So high. Then end too. That's really important not to lift it too high because you want to stretch and strengthen that and release. Ladies. Excellent job. It was really good. Very good. Have you got a strong arm work out there?