Incorporating Flow

Morning, everybody, this is Brett Howard here, and today I am joined by Tetsuo Yoshida. And just want to let you know that actually, Tetsuo and I are life partners, so this is why either one of us are not wearing a mask right now because we actually live together, otherwise, I would wear a mask and he would be wearing a mask. Today is actually our anniversary, so we thought we will work out together. I always say a couple that does pilates together, stays together, so that is why Tetsuo is joining us today. So, today our focus is incorporating flow.

So, in the last couple of weeks, we've slowly built up the exercises and today we're gonna kind of link them together and flow them bit by bit. Now, if you've used a prop before, so I have talked about using a small towel for exercises like roll up, have that available for you. And so then if you need to do a roll up, you can always push into the towel to help fill in a little bit of space there. Also, for exercises like the roll over and the jackknife, we have been using the option of having a towel and pulling the towel apart. We're doing exercises like bringing the legs up and over, and up, pulling on the towel.

So if it's helpful, you might wanna get that, so when we get to that exercise, you can always use the prop that you had used in the weeks previous. Always, if there's an exercise that you feel like you don't wanna do, by all means modify it or don't do it. Remember, you know your body better, and right now I can't see you, so I wanna make sure that you're safe, okay? So let's start with a little bit of a warmup. Let's start onto the hands and the knees.

Hands directly underneath shoulders, knees directly underneath the hips. Then from there, round the back like an angry cat, and then arch the back, head up, tailbone up, and again, round the back like an angry cat, and then arch the back, head up, tailbone up, and again, round the back, dropping the head, dropping the tailbone, and then arch the back, head up, tailbone up, one more. Round the backdrop, drop the head, drop the tail, and then arch the back, head up, tailbone up. All right, you can sit back into child's pose. Then from there, you can roll up to your spine, one vertebra at a time, either staying on the heels or bringing your hips up.

Now you're gonna turn around and let's bring the soles of the feet flat onto the mat, feet in line with knees, knees in line with hips, thumbs with fingers, broad elbows out to the side, and we will go for the roll down. Start with the tail. You're gonna curl down one vertebra at a time, opening up the lower back. When the arms get to full extension, hold there, lead with the crown of the head round forward, bring the nose to the knees, then roll up to your spine, tailbone, lower back, middle back, upper back, neck and head. And again, tailbone under, curling back, opening the elbows, keeping the thumbs with the fingers.

When the arms get to full extension, lead with the crown of the head round forward, nose to knees and then roll up the tailbone, lower back, middle back, upper back, neck and head. One more, tailbone under, let the head and the tail fold towards one another, making sure that the feet stay nice and planted, then reach the arms forward and hold there for three, hold there two, hold there one, and roll down an inch and hold for three, two, one, roll another inch down, hold for three, two, one, roll all the way down onto the mat. Then what you can do is bring feet together, knees together. For the next exercise, if you're on a flat mat, you can bring your arms out to the side. Otherwise, if you're on a high mat, you can bring your hands behind the base of your head.

Mini tick tock, knees are gonna go to the right as the head goes to the left, then sequential sequencing, pull down rib cage, lower back, pelvis to come center. Knees to the left, head to the right, then pull down rib cage, lower back, pelvis to go center. Knees to the right, head to the left, and pull rib cage, lower back, pelvis to go center. Knees to the left, head to the right, and pull rib cage, lower back, pelvis to go center. Last time, knees to the right, head to the left, then pull down rib cage, lower back, pelvis to go center.

Knees to the left, head to the right, and pull rib cage, lower back, pelvis to go center. Bring the arms down by the sides, you're gonna open the legs, parallel hip-width distance. Bridging, start with the tail, roll up to a nice shoulder bridge. Then from there, soften at the sternum, melt down one vertebra at a time, all the way down to the tailbone. And again, tailbone initiates rolling up, making sure the feet are pancaked, then soften at the sternum, melt down one vertebra at a time, all the way down to the tail.

One more, tailbone initiates rolling up, lifting up to a bridge this time, keep your bridge, lift the arms straight up to the ceiling, then from there, reach the arms back, back, back. Arms are gonna go forward, keeping the hips up, and then arms go down onto the mat. And again, inhale, lift the arms up. Exhale and reach back, back, back. Inhale, arms are gonna go forward, and exhale, arms are gonna go down onto the mat.

One more, inhale, lift the arms up, exhale, reach back, back, back. Now, roll the spine down as you roll the head, neck and shoulders up, as you reach the arms forward and engage your abdominals, like seesaw. Now lift the hips up with the head, neck and shoulders, go back, arms go overhead. Then from there, roll the spine down as you roll the head, neck and shoulders up, engage the abdominals, hold there, knees into the chest, legs out for 100, pilates stance. We're gonna do few variations today.

Pumping, inhale three, four, five, and exhale, three, four, five, in with the air. Exhale, right leg up, left leg down, inhale three, four, five, and exhale, keeping this one more set, inhale, and exhale, three, four. Let's switch legs, hold for two, inhale, and exhale, three, four, five. one more set here, and exhale, three, four, five, legs together, bend the knees for five counts. Three, four, five, extend, two, three, four, five, and plie, and extend, two, three, cross your inner thighs, cross two, three, four, five, and exhale, three, four, five, inhale, three, four, five, exhale, three, four, five, knees into the chest, feet down, arms up to the ceiling and we're gonna go for the good morning roll up.

You're gonna roll up as you stretch the legs, reach forward into your C-curve, then slide the feet in, roll down one vertebra at a time, all the way down. Rolling up, simultaneously roll up as you stretch the legs, C-curve, then tailbone under as you roll down, slide the feet in, arms go back, one more, rounding forward, this time, keep your C-curve rolling into the sternum. You're going to pull the fist into the sternum as you curve your lower back, open the arms to the side. Then come in there, press on one plane, deepen over, then reach the arms up one higher, two higher, three, circle the arms all the way around and stretch, tailbone under bring the fist into the sternum curving back, then open the arms on one plane, press, then deepen over as the hands go back, reach the fingertips back, lift up one, lift up two, lift up three, and circle the arms all the way around. Last time, row into the sternum, curving back, then from there, open the arms, keep the lower back, press as you push the arms back, then deepen over, crown of the head forward, fingertips back, lift up one higher, two higher, three, and circle, keep the C-curve.

Now, three more roll ups, roll down, and all the way down and again, arms to ceiling, head goes forward, rounding forward into C-curve, then roll down one vertebra at a time, all the way down, arms go back. Let's go for two more. Head goes forward, rounding forward and C-curve, tailbone under, round down one vertebra at a time, all the way down, one more. Rolling up and exhale reaching forward into C-curve, roll down one vertebra at a time, all the way down, arms are gonna come down by the sides, flex the feet. Then from there point the right foot, slide the foot in, knee into the chest, extend the leg up, flex the foot, reach forward and down through the heel.

Left foot point, slide the foot in, knee into the chest, extend the leg up, flex the foot, reaching out through the heel. Right foot points, keep equal weight on both sides of the pelvis throughout the exercise, flex the foot, reaching out through the heel. Left foot points, slide the foot in, knee into the chest, extend the leg up, flex the foot, lower the heel down. Right foot points, slide the foot in, knee into the chest, extend the leg up and hold. Turn the leg out, single leg circle, go across, circle down, round up, stop.

Cross, down, around, up and stop. One more, keeping the pelvis nice and square. Reverse, open, down, across and up, one. Open, down, across, and up, open, down, across and up. Rotate the leg parallel, flex the foot, reaching out through the heel.

Left foot points, slide the foot in, knee into the chest, extend the leg up, turn out the leg, keep the leg up, single-leg circle, go across, around, up and stop. Making sure that the movement of the leg doesn't control the stability of the pelvis or the body. Reverse, open, circle down, across up, stop. Out a little, a lot across, up, stop. A little out, a lot across, up, stop.

Hold there, rotate the leg to parallel, flex the foot, lower the leg down. Maintain equal weight on both sides of the pelvis, float the right leg up to the ceiling. Now, we added this in last week, you're gonna bring the leg across the body, allowing for the hip to come up. Then from there, you're gonna circle the leg down, you're gonna wrap through the left side of the abdominals to bring the leg back to center. And again, go across allowing for the hip to come up, circle down, open to where you can control, keeping the pelvis square.

One more time, go across, circle down, open to your control. Center, reverse, open to your control, go down, across, allowing for the hip to come up, then pull rib cage lower back pelvis, come back to center. Open to your control, go across, and now, rib cage, lower back, pelvis to go center. One more time, open to where you can control the pelvis, go across, rib cage, lower back, pelvis, center. Now hold there, zipper through the abdominals, lower the leg, then from there, you're gonna float the left leg up then go across, allowing for the left hip to come up and then circle down, open to where you can control, and center, go across, down, really rap to the right side to control the pelvis.

One more time, across, down, right obliques rap. Center, reverse, go out, down, across, rib cage, lower back, pelvis to come center. Out, down, across, sequential sequencing through the torso. One more time out, down, across, rib cage, lower back, pelvis, allow the leg to float down. Float the arms up the ceiling, five count roll up.

Roll up for five, four, three, two, one. Scoot your bottom forward to the heels, grab ahold of your ankles, and we will go for the rolling like a ball. Naval back, rock back, come right back up and balance for three, two, one. Rock two, and up, two, three. Tailbone under, crown of the head forward, hold there.

Navel back and come up, stay behind your sitz bones as you balance here. Twice more, rock back, coming up and maintaining the distance between thighs and torso. Last time, rock back, come up and balance and hold there. Let's do the sexy pilates transition, right hand on the ankle, left hand on the knee, left leg out 45 degrees, slow and controlled, roll down to the base of the shoulder blades. Abdominal series of five single-leg stretch.

Pull the right leg in, change, pull the left, change two, two, nice wide elbows, three, four, sorry, five more pull, pull, pull and pull. Three more pull, pull, and inhale, inhale, exhale, exhale, both knees in, double leg reach out, circle the arms, bend the knees, arrive together, pull. Simultaneously out, arms first, knees second, arrive together, pull. Reach inhale, exhale, circling in, simultaneously out, arms first, knees second, arrive together, pull. Inhale out, five, exhale, circle in five more, reach, and circling in, reach two, and circling in, inhale, exhale in, two more, inhale out, exhale in, one more time, inhale reach.

Excellent, single straight leg stretch. Right leg up, left leg forward, pull, pull, change, pull, pull, two, two and two, two, three, three, three, three, and four, four, four, four, and five, five and five, five more, pull, pull, pull, pull, two, two, two, two, three more, pull, pull, pull, pull, inhale, keep inhaling, exhale, exhale, both legs up hands behind the head or underneath the hips. I will go underneath the hips, Tetsuo will go behind the head, lower the legs for three, two, one, lift to 90, and lower two, three, lift to 90, three, two, three, up to 90, four, two, three, up, five, two, three, five more, lower two, three, lift, two, two, three lift, arch lower, don't increase the distance between bottom rib and hip, and one more, lower, two, three, lift. Crisscross, twist to the right and hold for three, two, one, change, hold, two, three, change, two, two, three, and two, two, three, and three, two, three, three, two, three, four, two, three, four, two, three, five, two, three, five quick turn, one, one, two, two, three, three, four, four, five, five, knees in, and relax, okay. Now we're gonna go for five-count roll up, arms to the ceiling, roll up to your spine for five, four, three, two, one.

Spine stretch, open to a V, then from there, reach the arms straight out in front, squeeze your sit, lift the spine, rounding over, hands forward, stomach back, heels forward, ball of the foot back, then roll up tailbone, lower back, middle back, upper back, neck, head is last. Lift, rounding over, hands forward, stomach back, heels forward, ball of foot back, crown of the head down, roll up tailbone, lower back, middle back, upper back, neck, head up against the imaginary flat wall. Slide up the wall, round over and exhale. Imagine you're rounding over a big beach ball, then inhale, roll up to your spine, one vertebra at a time to a tall back. Then you're going to bring the legs together, shake out the legs a little bit, rest forward over the torso, over the legs with the torso, take a deep breath in, and a big exhale, exhale, exhale, and again, breathe in, breathing out, out, out, one more time, breathe in, and breathing out, out, out.

Rolling up through your spine, open the legs to the V again, then from there, arms are gonna go straight out in front of you. Slowly roll the spine down, when the heels get light, pull through the core, float the legs up to the hands. Then, open leg rocker, naval back, rock, come up and balance for three, two, one, rock two, and up and balance, two, three, tailbone under, crown of the head forward and hold this position, balance control, bring the legs together, bend the knees, stretch the legs and open, together. Bend, stretch, and open, one more time, together. Bend, stretch, open, hold.

Now we're gonna combine the two actions. Rock back, open leg rocker, come up and balance, hold their balance, control legs, together. Bend the knees, stretch the legs, open, rock back, as you come up, keep the ribs back, stay behind the sitz bones, legs together, bend, keep pulling through the abdominals. One more, rock back, come up, try not to go forward to the sitz bones, legs together, bend, stretch, hold there. Make two bicycle handles.

Now this is a Kathy Grant exercise, you're gonna bicycle, two, three, four, five, six, seven, eight, down the hill, three, four, five, six, seven, eight, stay down there, four, five, six, seven, eight, eight counts to climb up the hill, six, seven, eight. Backpedal, backpedal, two, three, four, five, six, seven, eight, eight counts down four, five, six, seven, eight, and hold down, four, five, six, seven, eight, eight counts to roll up through the spine, seven, eight, reach, then from there, roll the spine all the way down, knees into the chest, and we will go for the rollover. Remember, if you want your towel to pull, use it. Both legs to the ceiling, legs go up and over, either parallel to the floor, or all the way down, open, flex, roll down through your spine, one vertebra at a time, together, go up and over, open, flex, roll down one vertebra at a time, together, point, fold and go up and over, open, flex, round down, melt, reverse together, reverse folded hips, tailbone goes up and over, together, point, roll down. If you have the towel, as you go over, pull the towel.

Together, point, rolling down, and pull the towel apart, shoulder blades together, together, point. Now, hold here, roll down till you get to your bottom rib. Once you're at the bottom rib press into the right side, circle around, come up through the left side, go up and over, roll down. Mow, if this is too much for you, you can just do a regular corkscrew. I'll do that for the next one, he'll continue.

Circle right, down, left center, so I'm doing the modification, left, down, right up and over, if you're going all the way over, right, down, left and center, and left, down, right and center. If you're over, roll down through your spine, one vertebra at a time, knees into the chest, feet flat on the mat, stretch the legs out, arms to the ceiling, five counts roll up, roll up five, four, three, two, one. We're gonna stagger a little bit for the saw. Arms out to the side, peripheral vision. Now, lift through your spine, twist to the right, hold.

Drop the arms, saw, reach your left little finger forward, left hip back, come up to center. Lift your spine, twist, drop, saw, make sure both hips are equal on the mat and then come up to center. As you twist to the right, don't allow the pelvis to move and then drop saw and reach and exhale, exhale, exhale, inhale, come up to center, lift twist to the left, drop saw and reach further, further, and up to center. Let's do one more set, twist right exhale, drop saw, continue to exhale, exhale, exhale, inhale, come up to center, twist, drop saw and exhale, exhale. Don't allow the feet to roll in our out then come up to center.

Keep the legs where they are, shake them out. Imagine there's two pillows in front of you, rest your torso over those pillows and then take a deep breath in, and a big exhale, exhale, exhale. And again, breathe in, breathing out, out, out. One more time, breathe in and breathing out, out, out. Roll up to your spine, up to a nice tall straight lifted back, bring the legs together, then from there, roll down through your spine for five, four, three, two, one.

You can flip over onto your stomach and we will go for the neck roll. All right, if you have dowels, bring the hands on the dowels, otherwise, bring the hands on the mat, on the outside of your mat, on the floor. Now, lift up without using your hands. Then from there, lower the upper back all the way down. Unassisted, lift the upper back up, then lower the body all the way down, down, down, lift the upper back up.

Now this time, when it cannot go anymore, hands down, press, allow the arms to assist you, go up to where you go. Then from there lower the body. When you can, take the hands off, control the descent the rest of the way down. Without using the hands, lift up, when you cannot go any more hands down, allow the arms to assist you up, and this time we're gonna stay up. Now, look right, circle down, look left, look forward, left, circle down, right, forward.

As you look right, stretch the side of the neck down, stretch the side, center, stretch, circle down, stretch, center, hold, keep the hands down. You're gonna rock and come up, one, rock and go up, two, rock and go up and hold here. Now we're gonna go three quick. You can either reach the arms front, side, or keep the hands where they are, and rock one, one, two, two, three, three, now hold, roll down through your spine one vertebra at a time. Then from there, let's go for cat cow.

You're going to round the back like an angry cat, drop the head, tailbone up, and round the back two, and then arch the back two, moving through every vertebra, round the back, pulling up through the middle back then lead with the head, head and tail reach away from each other. Make a sphinx position and we will go for the single leg kick. Fists down, elbows down, stomach up, ribs up, crown of the head up, bend the right leg kick twice. Kick, kick, now left leg, kick, kick, two, two and two, two, three, three, and three, three. Nice and controlled in the upper body, five, five.

Don't allow the kick to affect the upper body. Seven, seven, seven, seven, eight, eight, eight, eight. Inhale, inhale, and exhale, exhale, lower down. Right fist cheek onto the mat, hands behind the shoulder blades. Double leg kick, simultaneously kick one, kick two, kick three, slide the arms down the back, lift and lengthen, lengthen, lengthen.

Lower down left, kick one, two, three, lift and lengthen, lengthen, lengthen. Lower down right, kick one, light on the feet, two, three, lift and lengthen, lengthen, lengthen. Lower down left, as you're kicking, press your hips into the mat, three and lift, lift, lift. Last set right, one, and two, and three and lift, exhale, exhale, lower down, inhale, kick, inhale, keep inhaling, exhale, lift, lift, lift, and lower down, then one more cat cow today. You can round the back like an angry cat, arch the back, head up, tailbone up.

Round the back two and arch the back two. Round the back three and arch the back three. Then from there, turn around, we will go for the neck pull. So we've done some allowable cheats, use them if you need them, you can always bring the elbows forward, you can take the hands off, you can take the hands off, bend the knees. Use what you can to make sure that you're murking evenly and smooth.

Now roll down one vertebra at a time, all the way down, control the down. Once you're down, chin to the chest, inhale, rounding up, exhale, nose to knees, inhale, roll up through your spine. Then from there hinge today, then curl under tailbone, lower back, middle back, upper back neck, head, chin to the chest, inhale, and exhale, nose to knees. Inhale, roll up through your spine, hinge back and then round under tailbone, lower back, middle back, upper back, neck and head. One more, chin to the chest, inhale, exhale, nose to knees.

Roll up through your spine to a tall back and hold there, reach the arms straight out in front of you. Hip walks, walk back on your hips, one, two, three, five, six, seven, eight, nine, and 10. Walk forward 10, nine, eight, seven, six, five, four, three, two. A little quicker back 10, nine, eight, seven, six, five, four, three, two, one. And forward, two, three, four, five, six, seven, eight, nine.

Quicker back two, three, four, five, six, seven, eight, nine, 10. And forward two, three, four, five, six, seven, eight, nine, 10. Hands behind the head, hinge back, pull up the pants if you need to, and then round under tailbone, lower back, middle back, upper back, neck and head. So we added this one in last time, at least I think we did, but you're gonna bring the knees into the chest. Now, we're gonna go for scissors and bicycle.

If this is not in your arsenal, you can always stay low and do the scissors and bicycle down, okay? Now, knees into the chest, roll the knees to the ears, and then from there, melt your upper back, bring your hands behind your hips, thumbs with fingers, reach the legs forward and up, keep the upper back curved, lower back lifted, right leg reaches forward, and center, left leg reaches forward, center, right leg reaches forward, center, left leg reaches forward, center, right leg forward, center, left leg forward, center, bicycle, reach forward right, left. Remember you can always do this flat down, three, three, reverse, one, one, two, three, three, then from there, take the hands away. Roll the spine all the way down, knees in, feet flat onto the mat. Feet are gonna be parallel, hip-width distance, shoulder bridge, a few bridges to start with.

Curl the hips up to a nice shoulder bridge, soften up the sternum, melt down from the sternum, all the way down to the tail. And again, tailbone initiates lifting up, now sternum goes forward, upper back forward, middle back forward, lower back forward, sacrum, tailbone forward. One more, lifting up, making sure the knees do not roll in or out, stay there this time, bring your right knee into the chest. Right leg to the ceiling, lower knee to knee, lift to 90. Knee to knee, up to 90, knee to ankle this time, up to 90.

Bend the knee in, bring your foot down, other leg. Left knee in, left leg up, lower knee to knee, up to 90, knee to knee, one more knee to ankle, or as low as you can go, up, bend the knee, foot comes down. Now, brush the right leg forward, kick it up, flex and lower down, point up, try to keep the left leg very still, point up, flex, lower, slide the foot in. Now left leg brushes forward, kick up, flex, and lower, try to keep the hips lifted, flex and lower. One more time, point up, flex, lower, slide the foot in.

Then from there, reach the arms over the head, reach the fingertips backwards as you melt forward, sternum, upper back, middle back, lower back, sacrum, tailbone, stretch the legs out, roll up to your spine for five, four, three, two, one. Spine twist, arms to the side, flex the feet. Twist to the right, exhale, twist, twist, inhale, center. To the left, exhale, twist, twist, inhale, center. To the right exhale, exhale, inhale, exhale, exhale, one more, exhale, exhale, inhale, and exhale, exhale, inhale, center.

Reach the arms forward, roll down. We're gonna go for the jackknife. Remember, you can always use a towel to pull apart to assist you. Both knees in, both legs up. Jackknife over, jackknife up, and roll the spine all the way down, and again, jackknife over, jackknife up, and then from there, roll the spine all the way down through your spine.

One more, jackknife over and up, then melt, roll down, one vertebra at a time, all the way down, knees into the chest, hug your legs, then you can lie on your side and we will go for the side kick series. One line from elbow to tailbone, feet forward at a 45 degree angle, then from there, you're gonna lift the top leg up hip-height, front and back, kick front, front, stretch to the back. Two, two, stretch to the back. Three, three, stretch to the back. Four, four, stretch to the back.

So our goal is to not move the torso, just the swinging leg. Five more, stretch, kick, kick, and stretch, kick, kick, and two more, kick kick, and one more, kick kick, and back, back, back, leg on top of leg, turn out the leg, slide the toe to the knee, bring the knee to the shoulder, extend the leg up, resisting and lower down, toe to the knee, knee to the shoulder, extend, and lower all the way down. One more, toe to the knee, knee to shoulder, extend, and lower down, reverse it, kick up, knee to shoulder, toe to knee, slide down. Kick up two, knee to shoulder, toe to knee, slide. One more, kick up, bend the knee, toe to knee, hold that position.

Keep your knee up to the ceiling as much as you can, we're gonna go for toe taps. You're gonna tap your toe to your knee, five, four, three, two, one. Now to the ankle, still keeping the knee open, and the knee up to the ceiling, four, five, to the knee, four, three, two, one, to the ankle, two, three, four, knee, two, three, ankle, two, three, knee, two, ankle, two, knee, ankle, knee, ankle, stretch. Okay, now that you have the choreography, we're gonna do it again a little quicker, okay? Remember to keep the knee up to the ceiling, keep the thigh nice and open, tap with the toe to the knee.

Five, four, three, two, one, and ankle two, three, four, five. Knee, two, three, four, ankle, two, three, four. Knee, two, three, ankle, two, three. Knee, two, ankle, two, knee, ankle, knee, ankle, stretch. The up and the down, kick it up, resist it down, and this one feels good after that last one, resisting down, kick up three, kick up four, resisting down, kick up five, resisting down.

Small circles, circle five, circle four, circle three, circle two, circle one. Reverse five, and four, and three, and two, and one. Hot potato, similar to what we did on the toe taps, we're gonna go slow for one set, quick for one set. The heel is gonna beat in front of the other one, five, four, three, two, one, you're gonna kick it up. you're gonna go down behind two, three, four, five, kick up, lower four, three, two, one, up, down, four, three, two, one.

The accent is on the down, three, two, one, up, down, very narrow here, up, down beat with the heel, not with the toe, up, down, back, two, up, down, one, down, one, down, one, down, one, down, one, okay? Same thing, now a little bit quicker. Remember to beat with the heel, not with the toe, keep turned out and then beating, five, four, three, two, one. Up, down, back, two, three, four, five. Up, down, four, three, two, one.

Up, down, back, two, three, four. Up, down, three, two, one. Up, down, back, two, three. Up, down, front, two. Up, down, back, two.

Up, down, down, down, down accent, down accent, down, okay. Transitional leg beats, you're gonna lie on your stomach, one hand on top of the other hand, reach the legs long, float them up, clap your feet. Clap, two, three, four, five, six, seven, eight, nine, 10, repeat, nine, 10, and one more set, four, five, six, seven, eight, nine, 10, lower the legs. You can turn to the other side. We're gonna turn to face you guys and we'll go on to the other side.

One line from elbow to tailbone, feet forward at a 45 degree angle, lift the leg up hip-height, kick front, front, two, two, and back, three, three, and back, four, four and back, five, five and five more. Kick, kick, and reach, two, two and reach, three, three, and reach, two more, kick, kick and reach, one more, kick, kick, and reach back, back, back, leg on top of leg, turn out the leg. Toe to the knee, knee to the shoulder, extend, resisting down, toe to the knee, knee to the shoulder, extend, resisting down, toe to the knee, knee to the shoulder, extend, resist, reverse, kick it up, bend the knee, toe to knee, and down, up two, bend the knee, toe to knee, and down. One more, up, bend the knee, toe to knee, hold there. Toe taps, slow first, tap five, four, three, two, one, to the ankle, two, three, four, five, to the knee, two, three, four, ankle two, three, four, knee, two, three, ankle, two, three, knee, two, ankle, two, knee, ankle, knee, ankle, stretch, okay?

One more set quicker, remember, knee up to the ceiling, thigh open, slide the toe to the knee and tap, knee, two, three, four, five, and ankle, two, three, four, five, knee, two, three, four, ankle, two, three, four, knee, two, three, ankle, two, three, knee, two, ankle, two, knee, ankle, knee, ankle, stretch, I almost messed up. Now, rotate the leg, turn out, kick up, I got excited, and lowering down, up, two, resist it down, up, three, so this is our warmup for hot potato that we're gonna do later, resist it down, one more, up, resist it down, small circles. Circle one, circle two, circle three, circle four, circle five, reverse, two, three, four, five. Okay, hot potato one set slow, one set uptempo. Turn out the leg, beat with the heel down, five, four, three, two, one, up, accent down two, three, four, five.

Up, down in front of the heel, three, four, up, down, behind the heel, three, four, up, down, front, two, three, up, down, back, two, three, up, down, front, two, up, down, back, two, up accent down, down, down, down, down. Okay, so different than the up and down, where the up and down, it's a quick up and the slow down, hot potato is a quick, quick, all right? Now, let's go quick time, so beating front, beat down, two, three, four, five, up, down, back, two, three, four, five, up, down, front, two, three, four, up, down, back, two, three, four, up, down, front, two, three, up, down, back, two, three, up, down, front, two, up, down, back, two, up accent down, and down, and down, and down, and down, okay. You can shake out the legs and we will go for the teaser. I have a little variation for us today, which mixes up teaser one, two and three all together.

So, you're gonna lie down, make sure that you really follow my directions here, otherwise it could get a little confusing. Arms are gonna go overhead, knees into the chest. Now, zipper up, extend the legs out, teaser one, roll up through your spine, hold there, teaser two, lower the legs a little, lift the legs, hold there, teaser three, arms to ears, everything comes down, everything comes up, teaser one, arms to ears, roll the upper body down, now roll the upper body up, teaser two, lower the legs to your control, lift the legs, teaser three arms to ears, everything comes down, everything goes up, teaser one, arms to ears, roll the upper body down, now roll the upper body up, teaser two, lower the legs, lift the legs, teaser three, arms to ears, everything goes down, everything goes up. We're gonna finish with teaser one, arms to ears, and roll the upper body down, knees in. And it's a nice variation, you're done with the teaser just like that.

Alright, now stretch the legs out on the mat, arms to the ceiling, roll up for five, four, three, two, one, then you're gonna bring your forearms on the mat behind you. Bend the knees, curve the lower back under, pushing your lower back into the mat, then go onto your toes. Knees right, left, right, kick right, down, left, right, left, kick left. right, left, right, kick right, left, right, left, kick left. Now we're gonna take it up a little bit quicker, now to the right, to the left, to the right, kick right.

Left, and right, and left, kick left. Right, and left, and right, kick right. Keep that lower back pressed, kick left. Bend the knees, knees into the chest, keep the lower back pressed, extend the legs up, rotate hips circles. Circle the legs right, down, left, center, stop.

Left, down, right, center, stop. Right, down, left, center, stop. Left, you can stick with this one or you can walk up onto your hands, circle right. If this is too much for you, by all means, stay on your elbows, and center. Right, down, left, and up, left, down, right and up.

Bend the knees, round over, try to grab the ankles or the heels and stretch. Take a deep breath in and a big exhale. Inhale and exhale. One more time, breathe in, breathe out, out, out. Roll up through your spine, now onto your stomach.

We're gonna stretch out the hips for the swimming, with the swimming. So lift the upper body up, right arm up, left leg up, and swim, swim, two, three, four, five, and exhale, three, four, five, inhale, exhale, three, four, five, in with the air, exhale, three, four, five, lower down, one more cat cow. Round the back, and arch the back, round the back, head drops, tailbone drops, and then arch the back, head up, tailbone up, one more, round the back, and arch the back. Now, leg pull down. You're gonna curl the toes under and go to straight line.

If this bothers your wrists, you can always go on your fist. Right leg lifts and lowers, left leg up and down, right leg up and down, left leg up, down and hold. Heels go back, back and forward. Back, back, forward, hold here. Right leg up, left heel goes back, back, forward, change, back, back, forward, change, one line from head to heel, and change, back, back, forward, knees down today, turn around and we will go for the leg pull up.

Last week, I gave you the option to prop yourself up by either going forward if you're on a high mat, or rolling your mat so your hands can be a little higher than you if you're on a flat mat, okay? Now lift up, push the feet down and lower down, and again, lift up big toes down and lower, people always ask me where the head is, lift up, head is forward. Now, kick the right leg up, left leg up, right leg up, left leg up, one more, right leg up, left leg up. Today we're gonna add the kneeling side kick in. You're gonna bend your knee, you're gonna go up onto your right knee, lift the left leg up and then kick front, front, back, back, two, two, back, back, three, three, back, back.

Now kick the leg up, down, two, down, three, circle, one circle, two circle, three, reverse, one reverse, two reverse, three, lift up then from there, tip to the other side and kick front, front, back, back, two, two, back, back, three, three, back, back, center. Kick up, down, two, down, three. Circle one, circle two, circle three. Reverse, circle one, circle two, circle three. Lift up and then you can sit down.

You know, I like to do the mermaid a little different, so, have the heel right in front of your pubic bone, then you're gonna bring the other hand right in against that heel, arm will go up, then you're gonna go over and stretch, bend the elbow, stretch the arm and lift, balance, change and reach, reach, reach, and up, two, three, and over, bend, stretch, and up, two, three, then reach, reach, reach, and lift, two, one more. Over, bend the elbow, stretch the arm and up, two, three, then reach, reach, reach, and up, two and three. Bring both splayed arms side, both legs side, other heel in, arm up, and go over. Bend and stretch the arm, up, two, three. Now the leg that's extended, keep the toes up to the ceiling and lifting up, two, three, equal weight on both hips over, bend and stretch and up, two, three, as you reach out, pull the opposite hip down and then coming up, two, last time over, bend and stretch it, up, balance, change and over, over, over.

Up, two and three, both legs side. You're gonna thread your left arm under, and go over and stretch, stretch, stretch, and coming up. Then go over and stretch, stretch, stretch, and going up, over and stretch, stretch, stretch, and lift. Over and stretch, stretch, stretch, one more set. Over and reach, reach, reach, and come up, and over and reach, reach, reach, and going up.

All right, guys, let's go for the boomerang. We're gonna do the same variation, two sets that we did last week. So you're gonna bring one leg on top of the other. If you were not here last week, I'll just show it real quick. You're just gonna go back, switch the legs, swoop the arms back and stretch, stretch, stretch to then start again, okay?

So it's more like a rolling exercise than a teaser. So you're gonna go back, switch, roll forward as the arms, go back and stretch one, stretch two, stretch three, lift up tall and go back. Switch, arms, go back and stretch over one, stretch two, stretch three, one more set, go back. Switch, go forward and stretch, stretch, stretch, lift up tall, round backwards, switch the legs, go forward and stretch, stretch, stretch. Okay, we're gonna add on today, I'm gonna show you a little variation.

So what you're gonna do is you're going to round forward, just watch one, so you're gonna roll backwards. When the heels get light, you can float the legs up, then bring the hands down, you're gonna go back, switch, try to find the teaser. Then from there, elbows back, hands clasp, lift the arms, lift the legs with the heart, you're gonna float in one piece and circle, all right? So let's do this together. Arms forward as if you just did the roll up, one leg is on top of the other, C-curve, roll down one vertebra at a time.

When the heels are light, pull back through the ribs to float the legs up. Hands down on the mat, curve back, switch, then from there, try to find that same position. Then elbows back, stretch, lift, float over, circle, end in C-curve. Now keep the C-curve, then tailbone under roll backwards until the heels get light, then pull up to the pubic bone, back through the heels to lift the legs, hands down, then go back and switch. Try to find that same teaser, stay behind your sitz bones, then elbows back, stretch, lift the arms, lift the legs, pull up to the ribs, float over, circle.

Now, lift up tall, we're gonna put everything together. All right, so, you're going to curve right over, open, close the legs, try to find your teaser, elbows back, stretch, lift the legs, lift the arms, float over and circle the arms forward. Roll up tall, go right overhead with the legs, open, close, find your teaser, stay behind your sitz bones, then elbows back, stretch, lift the arms, lift the legs, lift the ribs, head forward to float forward and circle. Let's go for one more set. And go back, curve, open, close, come up, find that teaser, and go back, stretch, lift, float and circle, last time, roll up tall, go back, open, close, trust yourself, don't creep up into it, see if you can catch it, and elbows back.

If you fall out of it, it's okay, you don't have that far to go, and then round over and stretch, okay. All right guys, let's go for the seal. You're gonna reach through, balance on your pelvis, staying curved behind the sitz bones, clap your feet three times. Clap one, two, three, back, clap, clap, clap, and front, clap, clap, clap, and back, clap, two, three, three, clap, two, three, three, clap, two, three, head and tail connection, back, clap, two, three, up, clap, two, three, back, let's do one more set. And up, clap, clap, clap, back, clap, clap, clap, and balance, balance, balance, then rest forward, rest your head down, take a deep breath in and a big exhale, exhale, exhale.

And again, breathe in, breathing out, out, out. One more time, breathe in, breathing out, out, out. Rolling up through your spine to a tall back, you're gonna turn over onto your knees, then you're gonna step your left foot forward, bring your hands onto your thigh, and you're gonna take a lunge, you're gonna push forward through your right set of hip flexors. Then right hand goes onto the mat, twist to the left, then bring the hand down, the left leg, the front leg, will stretch, and you can round forward over that leg. Then from there, bend the knee, the front knee, hands go onto the thigh, oops, and then you're gonna go forward, pushing forward through your hip flexors.

Right hand goes down, twist open to the left, both hands down and stretch. Now if the ball of the foot comes up, that's okay. You don't have to keep your foot flat like mine, you can let it lift a little. One more time, bend the left leg, the front leg, walking up, then from there, reach the right arm forward. Try to see if you can find your balance here.

If you have balance, lift the arm up to the ear, then arch your back a little. Then from there, bring your right hand down. Then you're gonna twist open to the side, both hands down, frame the foot, stretch the front leg and hold there, square off the hips, flex the front foot, the left foot, and let it drop, flex the foot, and let it drop, flex the foot, let it drop. Then from there, bend the knee back, bring the other leg forward, and then you're gonna walk up onto your thigh, go forward through the left set of hip flexors. Then left hand goes down and you're gonna twist open to the right, both hands down, stretch the front leg, stretch, stretch.

Then from there, you're gonna bend the knee, and then you're going to lift up. Then bring the hand down, and twist open, both hands down, and then stretch the front leg. One more, bend the knee. Now, see if you can find your balance by bringing the left hand forward. If you have your balance, arm up, arch the back, taking a deeper stretch there.

Then from there, bring the hand down, then you're gonna twist open, then both hands down, then stretch the leg, hold there, front foot flexes, let it drop, and flex, let it drop, and flex, let it drop, bend the knee back, you're gonna cross one ankle over the other. Then this next one you can do on hands or fist. Now, pushups. You're gonna bend, two, three, stretch up one, two, two, three, stretch up, three, two, three, stretch up, uncross, lift and hold, two, three, bend the knees down. Other leg goes on top, then bend, two, three, and stretch, two, two, three and stretch, three, two, three, and stretch.

Now, uncross, find your plank, you can stick with the one we just did or walk back and we'll do a full pushup, rolling up. You can do this with us, even if you're gonna do the knee version, then round over, bring the hands flat, then from there, walk forward one, two, three, be there four, either straight line or on your knees, three pushups, down and up, one, two and up, three and up, four and up, I lied. Walk back one, two, three, four, roll up through your spine, one vertebra at a time, then we're gonna do some shoulder work. Okay, so I'll stand here, you can stand there, Tetsuo, and then, shoulders forward, back, circle around, elbows around, arms around, reverse it. Back and front, circle forward, elbows forward, arms and forward, let's take it up a little bit.

And forward, and back, and circle them around, elbows around, and arms around, reverse. Back, and front, and circle, and elbows forward, and arms forward, last set. Forward and back, and circle around, and elbows around, and arms around. Let it go, back and front, circle around, and elbows around, let it be free, and thank you guys. Enjoy your day.

I hope everyone has a great day. Stay safe, stay healthy, and see you guys next week. Take care everybody.