Creative Combinations 2.0

Hi, my name is Viktor Uygan, inventor of Connector and founder of Connect Method. Today's class is gonna be Creative Combinations 2.0. I have already done a creative combinations class. This is where I take mostly traditional Pilates mat exercises and I combine them together. So if this class is a little bit challenging for you to follow the sequences, make sure watch the first one and then come back, join us on 2.0 version.

Let's start immediately, going on our knees. We are gonna start with cat-cow combination to warm up our spine and hip joint and shoulder joint. We are gonna go exhale, deflection. And inhale to extension of the spine. And exhale, round. (exhales) And inhale, extend.

Beautiful. Now we're gonna do one more. (exhales) And inhale, stay here. Now we're gonna do step up, with your leg next to your hands and then sit back, flex your left foot to stretch your hamstrings. And come back forward. Lean forward like you shooting forward as much as you can.

And then step back, let's do other side. Right foot goes next to your hand, and lean back and sit down on your heels. Flex your right foot. And come back forward and step back. Now from here, the third exercise is wag the tail.

You're gonna bend your right leg and you're gonna twist towards your left side and externally rotate your leg to see your tail, and then repeat the same thing by externally rotating on the other side. Let's do one more set. And to the right. And come back in, and bend. Let's do to the right.

And left. One more set. Good, now let's combine these. We are gonna go exhale to flexion. Inhale to extension, cat-cow.

Step forward and sit back to stretch your hamstrings. Come back and wag your tail to the left, to the right, come back center. And let's repeat other side. Exhale, round. Inhale, arch.

Exhale, step up. Inhale, transfer and stretch. Exhale, come back forward. And wag your tail. And open, come back center.

One more set. Exhale, flexion to extension. And step up and transfer. Let's lean forward. Side flexion.

Other side. Come back center, last set. Exhale. (inhales) Inhale. Exhale.

Inhale. (inhales) Exhale, inhale. And exhale, come back in center, and relax. So that was the first combination. The second combination we're gonna do rolling like a ball teaser to open like rocker. So find your spot towards the front of the mat.

So you wanna make sure that you could roll back and you have a mat. And lift your toes up and balance. This is your option. You can hug your legs, you can go inside. I'm gonna show the version, hugging in, and tuck like a ball.

Stay here, find your balance. Inhale to prepare. Exhale, we're gonna rock once. Find your teaser. And let's do together down.

(inhales) Come up. Open like rocker. (exhales) And hold. And tuck like a ball and repeat. And one. Teaser.

And down. (exhales) Hold your legs. And open leg rocker. Don't put any pressure on your neck. All the pressure on the shoulders and find your balance.

And exhale back and forward. Find your teaser. And let's go down together. (exhales) And feel nice and tall in here. And start the movement with your pelvis.

Last set, we'll do four. Tuck like a ball. And let's go back and fore. And teaser and down and up. Open leg rocker.

And back and forward. Feel nice and tall. Extend your spine. And control, bring the legs in. And relax.

So next combination, still it's gonna be abdominal work. We're gonna do crisscross to double leg stretch to straight leg crisscross. So we're gonna start laying on your back. Bend your knees to your chest. Inhale from your nose.

Exhale, push your knees away from you. Use your arms to bring your chest up. Then from this position, bring your legs to tabletop. Hold your legs to tabletop, bring your hands behind you. You're gonna do crisscross.

You're gonna do inhale, inhale, exhale, exhale. Inhale, both legs in. Exhale, out. Inhale, both legs in. Exhale, out.

And crisscross, straight leg, inhale, inhale, exhale, exhale. Inhale, both legs in. And exhale. Inhale. Exhale.

I'm gonna go with the rhythm now. And let's go. (breathes heavily) One more set. (breathes heavily) Bend your knees in and slowly roll down. Good.

You can do some circles with your knees, as you see in first set. I did it little slow to show you the sequence. And then I find my rhythm and I continue with the same rhythm. Now, we're done with the abdominal work. We're gonna lay down on our stomach and we're gonna work our back chain.

This is one of my favorite exercises, after the hundreds, but we're gonna do it in our stomach and we're gonna combine it with swimming. Unlike hundreds, five inhale, five exhale, I'm gonna choose to do four inhale, four exhale. And I'm gonna use the extra two breathing for transition. From here, feel nice and tall. Whole body is engage.

Palms down and lift your hands off the mat. You're sporting your body. We're gonna start four inhale, four exhale, with the arms. Inhale, two, three, four. Exhale, two, three, four.

Inhale, exhale. We are gonna go, inhale, two, three, four. Exhale, two, three, four. Inhale, exhale. And go.

(breaths heavily) Last set. And relax. Bring yourself up and let's go back to child pose. Stretch your back and breathe. (inhales) Keep breathing. (exhales) Ground yourself with your tailbone down and hands all the way forward, as much as you can. Let's make an exercise out of this.

So from here, child pose, we're gonna go to plank. We're gonna do leg pull front. (exhales) Back, back. Keep the knees off, and go back to child pose. And extend to plank.

And leg pull front, lean forward. Push with your toes and kick twice and come back. Forward, forward, come back. And child pose to plank. (breathes heavily) One more.

Kick, kick, back. Kick, kick, back. And transfer, hold, hold, hold, hold, hold. Put your knees down and relax. Beautiful.

Next series is gonna be a lateral spine stretch, twist, and saw. Let's have a seat. Your feet open, hip width apart. Hands on the side. Let's go to the right lateral spine stretch.

When you come up, put your feet together and get ready to twist. Inhale, inhale. Come back in. While you coming up, open your legs again. Now we are ready to go to saw.

Forward, forward, and come up. And other side. Inhale. Exhale. Inhale, inhale, exhale.

Inhale. (inhales) Exhale. And to the right. And come up. Twist, twist, open. And saw.

Up and to the left. Inhale, deep inhale. Come up and close your legs. And twist, twist. Open your legs.

And saw. (inhales) Last set. To the right, inhale. Exhale, come up, close your legs. Twist to the left, open your legs.

And saw forward. And come up, last side, to the left. Inhale, feel the side stretch. Come up, put your legs together. Twist to the left.

And saw and up. And relax. And bend your knees. Beautiful. Next, what we are gonna do, elbow plank series.

And from here, I'm gonna ask you to put your right forearm in front and left forearm behind it and find your plank position. From here, we are gonna mix single leg kick. So we're gonna go kick, kick, extend. Kick, kick, extend. Then we're gonna go side plank and do the same thing with the top leg.

Kick, kick, extend. Same leg, we are not gonna change it, and come back in. The arm goes exactly the same spot. Let's repeat here. Kick, kick, extend.

Kick, kick, extend. And other side. Kick, kick. And kick, kick, extend. One more set.

Kick, kick. Knees same height. Don't change the knee height. And turn to the side. And kick, kick, extend.

Kick, kick, extend. And come back. Last set. Kick, kick. And side.

Kick, kick, extend. Kick, kick, extend. Come back in. Hold your position. Control, bring your knees and bring yourself back and relax your arms.

Beautiful. Now from here, we're gonna turn around. We're gonna roll down and we're gonna do control balance with climb a tree. And inhale from your nose. Exhale, bring your legs up.

And from here, I'm gonna bring the arms up and over as well. If this is too advanced, start it in here. From here, you're gonna exhale and bring both legs up and over. One leg touches the floor and you are holding that foot or the shin with your hands and extend the other leg away from it. Control, find your balance.

Once you do this, you're gonna hold the leg and you're gonna roll to your climb a tree position. Hold the leg in here, let's climb down. Articulate your spine. Keep the leg exactly same spot. And exhale, come up. (exhales) Whew, that was stick a little bit.

And then from here, let's go back to control balance. No pressure on the neck. Really feel the length, and then switch. (exhales) And come up. And control roll down from your tree.

(breathes deeply) Come up to control balance, lengthening, and switch. And roll to your tree. And climb down. Relax your neck and climb up. (exhales) And go back. Feel nice and long.

Last one, and switch. (exhales) And roll down from your tree. Hold the leg exactly the same spot. And then come up. And let's go back. (exhales) Both legs down and control to roll down to starting position of the exercise. Bend your knees and relax.

Let's make some circles with your knees, towards each other and away from each other. And let's come up. Now from here, we're gonna do pushups variation. We're gonna stand up in front of our mat. And here, we're gonna do nice and big arm circles.

Inhale, reach up towards the ceiling. And from here, starting with your chin, exhale and start to do, articulate it. Roll down, forward towards the mat. Find the mat with your hands. This could be with straight legs or bent knees, it's okay.

Once you find the mat, I want you to take no more than four steps to go to plank. It could be one, two, three, four. Once we do this, we're gonna do pushups. Let's do four pushups. And one, two, three, four.

Traditionally, we walk back. Instead, we're gonna walk forward. One, two, three, four. And round your spine. (inhales) And come up. And let's reverse it.

Inhale. Exhale. Find the mat, walk back. One, two, three, four. And push up.

One, two, three, four. Now walk back. One, two, three, four. And slowly the up. (inhales) And come back in. We're gonna do one more set.

(breathes deeply) You can bend your knees here if you like. (breathes deeply) Last set. You got this, everyone. And one, two, three, four. Walk back.

You can bend your knees to roll up or keep them straight. (inhales) And relax. Good, we're gonna go down one more time and finish the way we started, but with little bit different spice added to it. We are in all fours. (inhales) From here, we're gonna do cat-cow. Exhale. (exhales) Inhale. Step forward and stretch your hamstrings.

Then go forward, tuck back toes, and extend the knee, knees off. And let's twist to the right. Come back in. Twist to the left. Come back in.

And come back, all fours. And exhale round. (inhales) Inhale to extension. Step forward with the right foot, and go back, stretch your hamstrings and sit in the back heels. Shoot forward, lengthen your spine.

Tuck your left toes. Extend the left leg. And spine twist to the right. Come back in. Spine twist to the left.

Come back in. Step back. Knees, last set. And I will flow. Exhale, (inhales) inhale.

Exhale, inhale. Exhale, inhale. Exhale, inhale. Exhale, inhale. Exhale, inhale.

(breathes deeply) And relax. Woo! We are done, everyone. Thank you so much, joining Creative Combinations 2.0. If you enjoy this class or if you wanna see where this got inspired, once again, watch my first class. It's called Creative Combinations On Mat.

Thank you for being with me. Thank you for moving with me. I'll see you guys in next class.