Primal Play On The Mat

Hello, everybody, welcome to Primal Play On The Mat. So today what we're gonna experience is a little bit of classical mat with different variations and some Primal Flow. So let's get started. Let's start with a Pilate stance for me, please. Spread those toes out, yes, to 1/3 of the weight of your body on the front of the front and 2/3 on the back of your foot.

From this position, find that wrap of the classical work, try not to squeeze just zip up those inner thighs, feel the wrap of the so S, lengthen that lower back and lengthen the back of the neck and just breathe, please. Inhale (breathes in) and exhale (breathes out), whatever tension you have right now, (breathes in) just let it melt away 'cause we are about to play. Again, inhale and exhale, very nice. Now let's start creating movement with breath. Reach the arms up to the ceiling inhale, and exhale bring it down in one.

Visualize the scapulas rotating upward and scapularis rotate down, good, again inhale and open, good. Now when we add an extension, so lift the arms up to the ceiling, lift the sternum up without letting go of your abdominals and bring it back to center of one. And again, inhale, (breathes in) fill up the chest with the inhale and exhale, bring it down two. Again, inhale (breathes in) and let the scapulars rotate downward. Let's reverse that.

Here we go, lift the arms, open the chest up to the ceiling and exhale bring it down one, again, inhale, two, one more time (breathes in) and bring it down with control. Dynamic stretching, so what we're gonna do today we're gonna do the variation of marching. So I want you to kick that right leg up to the ceiling, hold this position for a second and then bring it back down with control. So it's dynamic and control, bring it back down, good. Again, lift up, hold.

So we're trying to stretch your hamstrings so try to really kick up with dynamic and try not to change the pelvis. So no curling of the pelvis as you kick your leg up. Let's do this one more time, and your feet can reflex 'cause we're all we're trying to stretch the back of the leg. So now we're gonna take it to the side, go and switch, good, find your balance. Again, kick hold, good, and again, inhale and hold.

Let's do that one more time. Kick and hold, let's finish to the other side and bring it down, good, excellent. Now we're gonna do what I called Joseph Pilates back lunge. So you're gonna step back with that right foot and I want you to twist the body to your left with your powerhouse come back to center and one. Go to the other side.

Thinking of the rolling like a ball position, so really scoop the abdominals and press yourself back up. And let's move a little bit quicker, here we go. Reach and up, scoop the abs in and up, good, feel the center and stay on that front leg then drop the head down length in the back of the neck and center up, good. And again, scoop and up and over and up, let's continue with that please. One more time and release.

Now we're gonna add a twist to this exercise. I want you to actually take that right foot back, you're gonna flatten the top of the foot on the floor and just try to sit on it for now, yes. Crossing your arms up in front of you like this and then come back to center and come back to Pilate stance. To the other side, here we go, cross it over and come up. Now let's move a little bit quicker.

Go, down, use your powerhouse, yeah. Even when you sit down almost think like you're pulling scooping the abdominals to get yourself back up and continue, scoop the abs. So we're stretching now, the knee join the top of the foot, woo oh, it's a little bit more shaky on this high surface mat. One more time, here we go. Let's cross it over, now from this position I want you to go into fourth position so take that front leg and place it behind you, excellent.

Let's move up those hip joints, keep moving. Here we go, twist the body to the right, scoop the abdominals, boom, and switch the other side, boom. You can use your hands a little bit to change from one side to the other, so you can place your hands behind you, keep the chest open and twist. Now let's add a little bit more of a spiral by lifting that left arm and bringing it out and come back to center. You can still use your arms, do the same thing again, twist, so now we're getting some spiral in the upper body.

Think of the pelvis, scoop with the abs torso, boom. Again, let's do that again, one more time, very nice, good. Now, no hands, so lock them on no hands. So we go cross the arms in front of you and you want to think of this as a stomach massage. So really scoop abdominals twist the body to the other side and one, good.

Again, navel deep into the spine and switch, good. Now we're gonna go up onto your knees. So go over and check this out, I'm gonna go up on my knee and press the hips forward. Keeping your arms in front of you like so and let's go to the other side. Here we go, navel deep and lift the chest up, good.

Again, navel deep and twist and up we go and continue, and lift, we're gonna do this one more set, navel deep into your spine. So you wanna keep that figure forward at all times. so when I lift my knees up I know I'm in a very weird surface right now, you do not wanna move your feet you'll just move your knees, you twist and lift the knees from side to side and come back to center and let's stand up, good. Let's go to the front of the mat for me, please. And now we are ready for some sort of series of five, my series of five variation.

Cross either the leg in front of you or take that leg foot back as we did earlier and let's go all the way down to the mat. Stretch the body nice and long and you know we just can't forget 100. So here we go, scoop the abdominals with your arms forward, lift those legs two inches of the floor and start pumping, inhale for five, exhale for five. Notice what I'm doing with my arms, I'm keeping them above my thighs, six to eight inches up my thighs. I'm trying to open up that upper back, yes, to get some breath, some air into the upper part of my lungs in the back.

Yet, my heels, if you can bring your heels two inches up the floor that would be amazing, 'cause that's what Joseph Pilates prescribed. And if you can't do it, if you can't do a 100 do 10 and then progressively add more and more, good. I think we have two more, inhale two more sets and exhale out, inhale and exhale out and reach everything opposite direction point the feet. Arms over the head, face the palms towards one another, flex the feet, and stretch the body forward. And I want you to give me a little pause and reach forward, one, two, three, and scoop the abdominals and go back.

Here's the kicker, we're gonna do roll over. Here we go, point the feet, bring your legs over the head, press those heels back, and remember the breath that I gave you guys yesterday, inhale to go down, and we're gonna bring the legs all the way down, find that two-way stretch again and we gonna roll up. Scoop the abdominals and stretch the body forward, reach, reach, reach, scoop the abs in, roll back navel deep, point the feet, open the legs, flex the feet and reach the legs over the head and dig one, close and roll down one vertebrae at a time. Here we go, arms over the head if you'd already pointed, flex the feet and with the exhale strike the body forward and give me a stretch, two, three, and roll back. We're gonna do one more set.

Here we go, point the feet, stretch everything the opposite direction, flex the feet, and reach over this time, we're gonna switch it around. Now point and roll down, close your legs and reach the arms over the head, flex the feet as you slowly start warming up the spine. You find more articulation every time you move. Last time, open the legs, point the feet and moving the legs over and press the heels back, and press the heels back again as you close the legs and this time flex the feet. Notice how the movement is affected by the position of your feet, excellent.

Let's bring that left leg on the floor. We're gonna flex that bottom foot, point the top foot and we're gonna circle crossing over the bottom leg and axing to the nose, one, again, two, lengthen the back of the neck, three, four and five. Let's reverse that. One, we're still warming up the body you guys believe it or not, three, two more, last time and let's switch the legs. Here we go, crossing it over, axing to the nose.

One, again, two, three, four, and reverse please, cross it over. One, two, three, four, and five. Let's go back to that two way stretch position, please, and from this position with your powerhouse come up into a rolling like a ball position, forehead between the knees, feet off the floor, inhale to go back and exhale to come forward. Let's do this two more times, here we go. (breathes in) and breath out, one more time.

You know what come next, stretch those legs forward for me, please give me a beautiful teaser, navel deep into the spine and let's go back again, good. And with the exhale reach forward, inhale go back and you're still exhaling and you reach forward. Now we're gonna go into jackknife. Scoop the abdominals and this why I was asking you guys to really get those hips up so you can easily go into that jackknife position. Here we go, make sure that you're on your upper back and not on your neck, bend the knees and two, one more time, here we go.

Scoop the abdominal and stretch and yeah, you guys know what comes next. We're gonna go into teaser position, and from this position you're gonna roll like a ball scoop and lift those legs up, bend the knees and teaser one, good. Again, scoop the abdominals and lift up and teaser two, one more time, I mean repetition two. One more time, third repetition and hold, find that preparation for a single leg stretch. Roll down one vertebrae at a time opposite hand to opposite knee and pull in one, two and stretch, one, two inhale with the right and exhale with the left.

Inhale, exhale, good. Now let's reverse that breath. Exhale with the right, inhale with the left and continue. Two more sets. Finish it to the left and let's bring both knees into the chest with the inhale.

Joseph Pilates double leg stretch, exhale everything forward and with the exhale bring it right back in one. Again, inhale and exhale. (breathes in and out heavily) Two more (breathes in and out heavily), last time, but really make sure that, that breath draws those legs back into your center. Now, Romana's Pilates double leg, stretch over the opposite direction, open the arms out and exhale bring it right back in. Make sure the wrists are nice and long, it's like a diver we're jumping off the board.

Lengthen and bring it back in. Two more, please, inhale and bring it in, last time. And from this position, let's sit up and we already for splits stretch forward. Place your hands on the mat, and I want you to exhale one, exhale two, exhale three, feel that wrap of the shoulders and inhale sitting up nice and tall, lengthening the back and this is one. Again, lengthen the back of the neck, hand press heeling the palms into the ground as you pull the belly button in the opposite direction and then you roll up and sit up nice and tall.

One more time for me, please. Scoop the abs and pull them in and then again, reach forward one, reach forward two, three and rolling up one vertebrae at a time. Now this is a very different preparation, with your powerhouse lean back a little bit and lift both legs up the ground and you are ready for open leg rocker. Here we go, we're gonna do just two open leg rockers, holding onto your ankles and roll back and inhale, again. Lengthen the back of the neck for me please, two.

Now let's grab onto your toes. Here we go, navel deep different variations for different folks, one, whoa, again, use your exhale, inhale. Now, close your legs, same thing. Here we go, navel deep into the spine and up we go, see you're holding onto your toes, good, one more time. Use your exhale and really inhale to come up, reach the arms up to the ceiling, point the feet and let's bring the upper body down with control and we are ready for Corkscrew, Romana's Pilates Corkscrew.

Reach those legs up to the ceiling and from this position swinging the legs around navel deep into your spine and come up into that shoulder stead. Careful not to put a lot of stress on the neck, keep the back of the neck nice and long and we continue, good. Let's not forget the breath. Remembering it's exhale and inhale to get yourself up, let's do that one more set for me, please, stretch the body long and breathe, long legs, last time, stretch. Now from this positions scoop the abdominals, roll-up open the legs out and we are ready for the saw.

Inhale look behind you from this position and keep lowing it's one, two, three, inhale come up, keep inhaling as you look behind you and stretch one, two, three, and inhale come up, good. Two more sets please, and exhale two, three, (breathes in) bring out to the left and exhale two, three and come up. One more set for me, please. Twist the body and reach two, three and last time, bring it out inhale deeply and to the lungs completely pull the belly button back making sure that the right hip pulls back as well and come back to center and you are ready for Swan. You guys I'm gonna cheat today just because I want to conserve energy but I invite you all to do the full Swan dive.

So here we go, lift yourself up into a beautiful extension and we're gonna do six repetitions inhale when you come up, exhale when you come down. So here we go, exhale (breathes in and out heavily) Three more, (breathes in and out heavily) Last time, here we go. Lift and bring the body down with control, sit back on your heels and stretch it out, drop the head down. Let's come back onto your stomach please, one more time and double leg kick, Joseph Pilate's style. Take your chin to the floor, arms as high as possible, length those legs off the floor and kick one, two, three, and inhale, lift the chest up two, three and bring it down.

Again, one, two, three (breathes in) and control the air. Again, one, two, three (breathes in). We're gonna do this three more sets, here we go, make sure those legs are lifting up from your hamstrings and glutes enough from the lower back one, two, three, and as you lift up, brace those legs together. Last time, here we go. One, two, three, inhale, and release, good.

Sit back on your heels for me, please. Go into a child pose position first, good, and let's roll up one vertebra at a time, warm up those feet into a scissor. So squeeze the buttocks, curl the toes under for me please and just sit back on your heels. Now, squeeze from the glutes, lift up and sit down, good. Again, lift, curl under and sit, good.

Lift, under and let's sit down, excellent, very nice. Today we're gonna give your wrist a little bit of a stretch because we are ready to do Primal Flow. So let's take that right hand back as far back as possible and then lean the body forward. You're gonna get a nice stretch in that wrist and return back to neutral position. And again, lean the body forward and come back to that neutral position, two, one more time and lean forward and let's come back.

Now, let's turn the palm the other way for me please. So your fingers are pointing towards your knee, your right knee, and now let's lean the body back and feel that stretch on the top of the wrist and come back to neutral. Again, lean back scoop the abdominals and two, one more time guys. Here we go, navel deep, good. We're just prepping the body as best as we can.

Now take that left hand back next to the knee and from this position lean forward, yeah, and bring it back to neutral. Again, stretch forward, two, one more time, here we go, forward scoop the abs in and now let's flip the hand palm faces up, fingers pointing towards the knee and let's lean back for me please, and center one. And again, lean back, two, one more time, lean back, and release, excellent. Sit back on your heels please and just intertwine your thumbs. Now let's just do some wrist circles, just circle them around and reverse and just reverse it, good.

Just feel that articulation of the wrist. Reverse again, five to six repetitions and then reverse, awesome, excellent, let's place the hands on the floor, curl the toes under and let's just sit back on the heels to release the back a little bit, yeah. If you want to open the feet a little bit wider, you can. Now let's just bring that right knee forward for me please and stretch it out, boom. And again, to the other side and switch, good.

Again, switch, navel deep. Again and switch, good. Notice what I'm doing with my metatarsal I'm really getting some mobility and flexibility of my ankle and foot. One more time for me please, good, because we are ready to move, excellent, stand up. Now, you're gonna open the legs about two inches wider than the shoulders and we're just gonna go right into it.

We're gonna go into a deep squat, a deeply A with a neutral position of your feet play stance. You're gonna go down one, two, three, four, five and right into Static Beast. Hold that position two, three and push yourself back onto your heels and stand up one, excellent. So that again, and we go down one, two, three, four, five, hands on the floor and hold two, three, four, five, press back, onto your heels and stand up, good. One more time, let's go down one, two, three, four, five hands on the four, hold two, three, four, five, push off with your core and come up into an upright position.

Now we're gonna flip it. Here we go, we're going down one, two, three, four, five we're gonna go into crab, scoop the abdominals, take that right leg underneath you pass it over and left on behind you. Notice where my fingers are pointing. Rotate the shoulders out. Now, push away from that supporting arm and come back to that Static Beast.

Let's go to the other side, scoop the abdominals, lift the hips up, good. We're gonna do this two more sets. So we're gonna do it at just a little bit faster, well, not fast but just with a little bit more flow and up we go. So here we go, let's flow. We go down one, two, three, four, five, hold this position for two seconds scoop the abdominals and bring it around navel deep, press the hips up.

Let's go to the other side, navel deep, good. So you twist under, you go under, under the body. You can change into crab over, but for right now we're just doing under, press back with the back of the legs and standing up, awesome. Let's do it again, here we go. One, two, three, four, five, and like an animal flow, push away from the ground, use the ground as your feedback, yes, push away from the ground, use the ground as your support, navel deep and boom, boom, use the ground as you resistance, press back and standing up, excellent.

Let's go into what I call long stretch series, I mean, sorry, long stretch, which is gonna go reach we're gonna go into the push up. We go down one, two, three, four, five. I like the series because it makes me feel like I'm doing a long stretch series and walk forward for me, please. So bring the elbows and lift your chest up towards the ceiling, good. Now scoop the abdominals imagine you're doing the elephant and you're pushing the crotch away and now bend the knees and you keep the crotch away and you're like knees off, this is called the Loaded Beast, walk your hands back behind you please and push off and standing up, good.

Let's do that again. I'm gonna make you learn that variation in our last class, in this class I'm gonna give you a different variation of how to come up. So here we go. We go down one, two, three, four, five, you know this one already and now walk forward for me please, into a long stretch. If you need to bring the knees down you can, bend the elbows for me please, long torso and go into what I call down stretch.

It's very like down stretch with a knees hopper four, press those heels back and from this position fold yourself in half please. Now check this out, we're gonna go into Loaded Beast but instead of walking your hands backwards back you're gonna jump forward and standing up, awesome. So now that's how we're gonna go back there into that long stretched position. We go down one, two, three, four, five, hands on the floor so you're in that Static Beast jump back and give me a push up and lift the chest up, up, up, round the upper body forward Loaded Beast and jump forward and stand up. Let's do two more, but now let's put some flow into it.

Here we go, and we go down one, two, three, four, five, hands on the floor and to beast, Static Beast, jump back, bend and lift the chest up, fold yourself in half Loaded Beast, jump forward and come up. Let's do that again. And we go down one, two, three, four, five, and jump back, good and push up and lift up, good. Fold yourself in half to what I call elephant, bend the knees, jump forward and use your powerhouse and up we go, awesome you guys you are killing it, good. Now let's go into a different variation which requires the same setup.

I'm gonna change the setup that we learnt from day one. So we're just gonna go right into squat for me please. Here we go, we go down one, two, three, four, five, hands on the floor and hold two, three, four, five. We're gonna learn it first. Go into that long stretch position, bring that right foot forward and we're gonna kick that opposite the leg through.

See that, scoop the abdominals, bring it back and you're into that long stretch position. The other leg, bring it to the left hand, knee to that right leg, take it back, good, now let's go into that push up, lift the chest up, fold yourself into an upside down the elephant, Loaded Beast, walk your hands back please, push off and stand up, good. Are we ready to flow, here we go, let's do it. And we go down one, two, three, four, five, hands on the floor, scoop up like an animal walk forward, scoop, scoop, scoop, scoop right foot forward, middle leg you through and take it back and to the other side left, forward and take it through, scoop the abdominals, go into a pushup, heels back fold yourself in half, Loaded Beast, walk your hands back, push off and off we go, very nice, good. Let's take it one step further.

We're gonna go into Scorpio Reach and crossover. So here we go. We go down one, two, three, four, five. I'm gonna do it very slow for you guys, right here, good. You know this whole sequence right here, excellent.

Now take that right foot like you did earlier, needle the other leg through now pick the right leg, yeah, and bring it across the way, you can move that supporting left arm and bring that knee in. If you want, you can add a push-up, press up, take it over and come back into that long stretch position. The other leg forward, needle it through, watch this over, you're gonna take your left knee to the right arm. Pick it up like a scorpion back and push-up, lift the chest up, fold yourself in half, bend the knees, walk your hands back into knees, off, push away and up we go. You guys are ready to flow?

Here we go, let's start. We go one, two, three, four, five, hands on the floor and hold, look forward and long like an animal, right foot forward needle let through, scoop the abdominals and lift up and bring it across you can do a push-up and press up, take it back and let's change to the other leg. Cross it through, leg through, scoop the abdominals, knee opposite arm lift it up, take it back, walk your hands back into the long stretch, push-up, lift up. Now just to play, let's go into Loaded Beasts, jump forward and stand up, awesome. Let's do it again, here we go.

We go down one, two, four, five, loaded, I'm sorry, Static Beast, jump back. Right foot forward, needle it through, take it through scoop the abdominals, lift up and bring it through, good, and over it and take that foot back, sorry, boom, boom. Let's go to the other leg, take it through, needle it, boom, over it, stretch, lift that leg up, back, push-up, let's go down with the chest up, animal static, I'm sorry, Loaded Beast, walk to Static Beast, push off and standing up, excellent. Let's walk to the front of the mat, please. Let's cross one foot over the other and now we're gonna bring the heart rate up, I mean, heart rate down, which is very important in Pilates.

You don't wanna stay up there for a very long time. So let's go right into neck pool, please. Open the legs out and with the exhale bring the upper body forward and stretch. Inhale, lift your arms up, I'm sorry long neck, scoop the abs in and bring it down with control. Let's reverse that.

Keep those legs together nice and long. And now we're gonna go over the head into jackknife and roll down one vertebrae at a time and bringing the legs down. Open the legs again, hands behind the neck, scoop the abdominals, pull the neck forward, rolling up and scoop the abs in. And let's do that again for me. Like those legs long, inhale, lift up and exhale bring it down with control, control, control, good.

One last time, here we go. Neck pool, scoop the abdominals in, hands behind the neck, rolling up, find the lower abdominals, go back navel deep good. Last time, here we go. Bring the legs over the head and up and scoop the abs in, roll down one vertebrae at a time as you exhale from this position, scoop the abdominals and sit up nice and tall. Let's go for the twists.

Here we go, twist the body to the right. And one, two, three, look behind you as you empty the lungs out. To the other side, one, two, three, and center. Again, twist two, three, center, again, one, two, three center. Last time, exhale for me please.

One, two, three, bring it home here we go. One, two, three, and release, excellent. Let's go on to the side squeeze and let's do some Romana's side leg series. Here we go, make sure that your back is in a line to the back of your mat. Let's bring those legs slightly in front and if you can keep both hands behind the neck let's do so.

Kick the leg forward one, two, and point take it back one, two. Again, one, two, and point one, two, again, three, four, make sure that the upper body doesn't move please, five, six, and let's bring both legs together. Leg lifts, lift both legs off the floor and hold two, three and bring it down one. Again, lift it up and hold two, three, and two, again, lift it up and hold two, three, and three, excellent. Again, this is what I love about Pilates you guys, Pilates always centers, it you brings you back to your body.

Let's bring it up and hold two, three, bottom leg up and down eight counts, one, two, three, four, five, six, seven, eight, both legs bring them down with control. And now let's bend the top leg and place that foot flat on the floor. You can grab onto your ankle like so and or you can place both hands behind the neck, whatever is most comfortable for you flex the foot and pick the heel up and bring it down, one. Again, lift it up two, excellent. Again, lift up three, make sure you're pulling your toes towards your knees and you're activating the back line of the body so that's why I flex that foot and I think of reaching up with a heel instead of my leg.

Good, one more time. Let's keep that leg up there and small little circles, one, two, three, four, five reverse, one, two, three, four, five bring that leg down. And let's do hot potato, two taps in the front I need you to engage your inner thighs on the down outer thighs on the up. So one, two up quick, quick up, quick, quick, quick, quick three, four, five, six and let's bring those legs together please. Point the feet and swim one, two, three, four, five, six and legs together and bring it down please.

Big leg circle, bring that leg forward up and around one. Again, so whatever tightness we have in the hips now it's the time to release it, yes, especially in that lower back. This is one of my favorite series of exercises to do when my lower back is a little wonky, it really helps me out especially before gonna bed. One last time, here we go back up and around and legs together please, bring that leg forward, good. Grab onto your ankle, pull that knee back and stretch it one.

Again forward for me please. Grab onto your ankle, stretch that leg behind you, reach, reach, reach, and two, one more time. Let's get that leg back, stretch that leg behind you and together, reverse leg back. Bend the knee into your chest, stretch that leg forward and take it back one. Again, pull that knee into your body, give it a little tuck there you go, stretch that leg forward and back.

One more time for me please. Keep the body nice and long, pull the knee in, stretch, legs together and let's swing the legs to the other side, good. Here we go, let's kick to the front, the legs slightly in front with a slight Pilate stand position. Kick the top leg forward one, two flexing the foot and put it back one, two. Again, flex one, two and point, good, and lengthen, good, work on your breath.

Two more, last time and let's bring both legs together. Levitate both legs off the floor and hold two, three, and down. Again, lift both legs up, hold two, three, and two. Again, lift hold two, three, and three. And if both hands behind the neck is a little challenging, you can always go back to this position.

Good, let's go and do two more of that. Lift, lengthen and hold two, three, and down. Last time lift it up and hold, bottom leg up and down one, two, three, four, five, six, seven, eight and both legs bring them down, good, excellent. Bend the top leg. You can tug a little bit to place that foot in front of the bottom thigh both hands behind the neck or grab onto here, flex that foot and pick it up and down one, again, pick it up two, again, (breathes in) three good, (breathes in) four, five and six.

Circle the heel one, two, three, four, five and reverse one, two, three, four, five bring it down and hot potato tap in the front one, two, and lift up, make sure you have that leg nice and long for me please and you're working from the obliques. Obviously the inner thigh and the outer thigh is working. Let's do two more sets please. Good, one more set for good measure and together. Scissors please front and back, one, two, three, four, five, six and both legs together and bring it down.

Big leg circle front, up and around one, good, again, find the powerhouse, lift that leg up and to get around two good, again, up, around three and reverse that please. Back, up and around one. Feel that rotation of the glute for me, please and feel the oblique lifting a leg up and over, two, one more time. Rotate that leg up and around and we are ready for bicycles. Leg forward grab onto your ankle and pull that leg back and stretch, one.

Again, bringing that leg forward, grabbing onto your ankle, pull that leg feel that stretch of your quadricep as you take that leg back one more time and grab it, stretch and let's bring those legs together. Bring the leg back, bend the knee into your chest and stretch your leg forward and leg back, one. Again, give yourself a little tuck first into the chest, stretch the leg forward and take it back. Last time, here we go. Navel deep, stretch your leg forward and legs together with your powerhouse swinging the legs around and guess what, we are ready for teaser one.

Here we go, scoop the abs in, lift with your abdominals legs off the floor reaching to your toes. Teaser one, let's go halfway down and let's bring the upper body up and one, good. And that's what's so great about this style leg sequence is that it opens up your back so you can be a little bit more articulate of your spine as you do teaser. Let's go all the way back for me please, stretch the arms over the head and come up, reach up to your toes and lift the arms up to the ceiling, legs up and down one, legs up in down two, three hold that position and everything lengthens and comes down one, good. Navel deep and reach up to your toes, reach the arms over the head, yes, we're going for it you guys, we're really going for it.

One more time, here we go. Reach up, touch your toes, reach the arms up to the ceiling and bring it down with control. This is the last, coming up. Now let's go into astronaut and circle up and around one, and reverse that and sweep, good. And if you wanna go a little bit lower and come up, you can write and go a little bit lower, good.

Let's do this one more set, find the core, last time and hold, hold, hold, hold, take your behind you and bend the knees you guys are ready for cancan, you've earned it. One, two, three, and stretch those legs off the floor one. Again, one, two, three, and stretch, good. Again, one, two, three, lengthen those legs and long for me please. Again, one, two, three stretch, bend and let's go into half a lotus.

So we're going back to Primal Flow from this position your right foot is in front of your left foot. Now you're gonna take your left arm and see if you can reach to the opposite side of your mat from this position and watch this you're gonna use your powerhouse, you're gonna scoop like the way you just did with teaser and you're back into Static Beast. Let's return exactly the same way I don't wanna confuse you yet. Here we go, 'cause I already confused myself. Here we go navel deep into the spine, lift yourself up into that Static Beast, good, see that.

Here we go, good. Just to warm it up let's switch legs please and we'll go to the other side. So here we go, take that right arm as far back as possible, scoop the abdominals so lift up and over for me please and hold this position, here you are with the knees off, you can call this knees off. I mean, you're definitely walking your reformer for sure and this is one. Again, but you're actually creating some multi joint action constantly and you're moving in different planes of action as well, which that's what I love about animal flow.

So, are you guys ready? Are you guys ready to blow your mind, for me to blow your mind? And here we go, I'm gonna take that right arm behind you, scoop the abdominals. Guess what, you're not gonna sit you're gonna go all the way around and flip it over. Now let's flip it to the other side, scoop the abdominals boom, boom, boom and you're back where you started.

Let's do that again, here we go. Navel deep push away from the shoulders, don't sink into your wrist and you bring it around. Last time, how are we doing, awesome, right? Boom, boom, boom and release. We're gonna do one more change to go back to Static Beats.

So let's say in Static Beast for a second and somebody was asking me about the transition to crab. We're gonna do it under, so we're gonna take that right leg under and you press yourself up into a beautiful crab positions, scoop the abdominals and then let's go back, so we go under right? And you can go under on the other way, good. Now in our third session we did some rotation of the legs, yes. You can go into crab by lifting that leg up and then crossing it over.

Now we're gonna do a little bit something different today. Let's go into a reach, crab into a reach so open the hips, good, excellent, and come back and let's go back to Loaded Beast, good. So pick up that right leg and to an L position behind you like the tail of a scorpion take it back. Now, we're gonna go over, lift up, up, up, up, good that feels like such a nice stretch, scoop the abdominals and you're back to Static Beast, excellent. Let's sit back on your heels for me please.

And we're gonna try that one more time but I'm gonna give you guys a little bit of a break on those wrists. Are we ready? Here we go, dude this is awesome. Here we go, Static Beast you're gonna pick up that left leg, take it up, cross it over. Now that left arm you're gonna reach it up and behind you push away from that right arm as much as you can, open up the front of the hips.

Now, navel deep into the spine and take that left leg go into a very deep knees off like single leg knees off bringing that other leg up cross it over that right arm reaches over behind you and stretch now scoop the abdominals bring it back in navel deep, good, let's sit back on your heels please and stretch it out, good. You guys are killing it today. Rolling out for me please and let's go back to scissor. Squeeze the buttocks off the floor, curl the toes under and sit back for me please. So now we're gonna do a bit of a stretch.

Come up onto your knees and step forward with that right foot and go into that deep stretch. Good, excellent, let's open up the hips especially after all that crazy teaser stuff. Sit back on your heels, good and come up again and go forward. So I like to vary the foot position, the ankle position, 'cause I get to stretch my ankles and my metatarsal. So now curl the toes under, good.

And again, let's step forward, boom, boom, boom, good feel that beautiful, yummy stretch and let's go back and flat on the top of your feet again. Here we go, good, lift with your glutes 'cause we're gonna really need the stretch in a second, good and come back on to your knees and we already for snaking twists. You guys thought I forgot that, huh? Not a chance, we are killing it. Here we go, bring that top leg in front of you from this position I really want you to think of all that stuff that we just did with the crab and the Static Beast.

So when you push away from the ground, I really want you to lift your belly button up towards the ceiling. See that, yeah. And then now from this position, go into extension and do not lose that connection of the shoulders, fold yourself up into an upside down V, bend the knees and this is one, we're gonna do one more. Here we go, scoop the abdominals hold yourself in half and exhale lift the chest up toward the ceiling up, good. Fold yourself in half lift up and bring it down, good.

You guys ready for twist? Here we go, the top leg is in front from this position make sure your head is in a line with your shoulder and let's go up. Very much like the twists, lengthen, lengthen, lengthen around the upper body forward, whoa, and reach and length the arm over the head. Now I personally would like to have that arm next to my ear so I honor the shoulder mobility. Let's try that again, hopefully this time I won't slip 'cause I'm so sweaty right now.

Here we go, lengthen up and over reach, reach, reach, reach, reach around the upper body forward, heels together and stretch as my arm slid away from me and go over onto your slide, lengthen the body bring it down and let's switch to the other side, awesome, good. You know what if this too challenging for you you wanna build into it. Yeah, you know your body better than I do so if this is too much just pull it back a little bit. Round the upper body forward for me please and exhale lift the chest up and fold yourself in half and bend the knees, and this is one, good again. Scoop the abdominals (breathes in heavily) in, let me hear you exhale (breathes out) and inhale (breathes in) and exhale bring it down, good.

Stretch that arm and you're ready for twists, shoulder right next to the ear around the upper body forward and stretch, scoop the abs in lengthening your arm nice and long and bring it down with control one. Again, navel deep, stretch it long, long waist, scoop the abdominals, scoop under, and let's go back to that slide bend, scoop the abdominals, bring it down with control and let's swing the legs all the way around for me please and let's do crab. Here we go grabbing onto your ankles we're gonna clap one, two, three, and go back one, two, three, again, one, two, three, one, two, three, massage the spine. (legs clapping) and breath (legs clapping). Exhale on the way back, inhale on the way up.

One more time. (legs clapping) And release on your stomach please, rocker. Let's do preparation first. So we pull one, two, three, and inhale lift the chest up. Again and pull one, two, three, inhale lift up and rock one, two, this is more of a breathing exercise than an actual muscle exercise.

Scoop the abdominals and sit back on your heels please stretch it out, good, excellent. Curl the toes under and let's go into elephant. Walk your feet forward for me please and walk your hands forward, there. Scoop the abs in walk your feet forward and walk your hands forward. Walk you feet forward one more time, scoop the abdominals and roll up lift the arms up to the ceiling and open the arms out.

And just when you thought you were finished, here we go, Joseph Pilates hinge it's a teaser we've been warming up for this. So here we go, open the leg hip with a part, in the past we've learned this and we've managed to go from this position down to the floor and we did this, right but now we're gonna change it a little bit. Yeah, we're gonna make it oh gee. You're gonna actually hinge from the knees. So you're gonna lean the body back and you need to go down onto your knees with the torso nice and up right.

Imagine you're doing fast stretch that's the best way I can describe it. So here we go, hip with a part scoop the abdominals if you need to use your arms to counterbalance, you can, scoop the abdominals, squeeze your inner thighs, lower abdominal scoop, scoop scoop, yes, whoa. And from here scoop the abdominals bring the body forward it and go into an extension. And we're gonna change it a little bit here scoop back and rolling up one vertebrae at a time. Lift the pelvis half the floor, curl the toes under and inhale, lift the arms up to the ceiling.

And again, let's try that again. Reach the arms forward scoop the abs in, knees down to the ground, sit back on your heels, reach the arms forward into an extension and fold in half. Roll up, lift up, curl the toes under reaching your arms forward and up we go. One more time, here we go. And we're gonna add a Joseph Pilates styles, scoop the abdominals reach forward, sit back on your heels, round the upper body forward and extend, good.

And let's sit back into a child pose. And this time you're gonna crown your the head down to the floor, curl the toes under and like Joseph Pilates push off and now we walk like an elephant position. But we're gonna do a couple of walks with the elephant and then we're gonna change it into bear. Bear simply means that you're gonna go onto your toes so go onto your toes and keep walking, keep walking, good if go into circles. Can I just scoop the abdominals good really gonna lift abdominals in, press those heels down and roll up one vertebrae at a time, and just with the inhale lift the arms up and open the arms out to the sides.

I like to finish the sequence with some breathing only because we need to let all the stale air out. So inhale, lift the arms up to the ceiling for me please and exhale one, two, three, and inhale lift the arms up and open the arms out one. Again, inhale (breathes in and out heavily) inhale, and open the arms one. Again, (breathes in and out heavily) inhale and two. Again, (breathes in and out heavily) inhale and three, excellent.

Open the legs out for me please, reach the arms out to the side and press the air with your abdominal muscles push it all the way out, out pressing ankles together (breathes in) and exhale bring it down one. Again, inhale (breathes in) and exhale (breathes out) inhale (breathes in) and exhale two (breathes out). Again, (breathes in), exhale (breathes out), this time it's completely permissible to expel the air out through the mouth because we're cooling up off the body. When you inhale and exhale through the nose you're warming up the body. Now, as we all know, all of us our heart rates are up we're sweating profusely so we gotta cool off the body and open the arms out to the side.

So here's the breathing, here we go (breaths in and out heavily) and exhale bring it down one. Again, (breaths in and out heavily) I might've added another cap let's do that one more time, here we go (breaths in and out heavily) And exhale open the arms out to the sides, excellent, good. Should we go down the elevator? Open the legs out a little bit wider, hands behind the neck and we go down the elevator one, two, three, four, five and up one, two, three, four, five. Bring it down again.

One, two, three, four, five, pressing heels together one, two, three, four, five. One last time, here we go. One, go down the elevator to the first floor and up the elevator one, two, three, four, five, inhale reach your arms up to the ceiling and bring the arms down, good. Disc thrower, open your arms out to the sides. We're just gonna do one set to feel that lateral rotation.

Here we go, you go up on your toes and from this position, twist the body to the right scoop the abdominals and give me a twist reach away from the center of gravity please from your center of gravity and come up onto your toes and open your arms out and bring in heels out. Let's go up again, lift up, up, up, up in the twist spiral the other way scoop the abdominals and reach forward lengthen away from the center, come back to center, long torso, long back and let's bring it down, good. Just a quick breathing exercise, inhale and exhale one (breathes in and out heavily) Let all the air out (breathes out) Last time (breaths out and in heavily) open your arms out to the side and you are finished. You guys, thank you so much for being part of Rise & Recharge. I hope you had as much fun as I did and see you soon.