Sculpting Mat

Hi, I'm Amy. I'm going to do a 30 minute or so mat class today. Little more sculpting kind of approach. And I've got two pounds here with the weighted balls. I'm just one quick thing before we start. As you're holding the balls, let's just kind of pay attention to how you're holding them so that your wrist working really well. Try your hardest to keep your wrist street and there'll be moments where you might look down as your risk cock this way or bent this way it could affect your shoulders. So I might just say align your wrist.

Think about the wrist and you might just check out of your eyes and check it out. All right, so here we go. We're going to roll on back and we'll start right away with the 100 so let's bring our knees in. Take a couple of deep breaths and just put your mind in your center. Put your mind in, widening your back, the space between your pelvis and your rib cage, your shoulders open, and let's just keep those feet soft. We're going to take another preparatory breath and then exhale.

Here goes the chin, the chest, the head, extend the legs. There's those risks again. And here we go for the 100 and in four, five exhale, two, five and eight to four. Five exhale, five, three. So managing this extra weight, you're gonna must get a little more muscle work going. If you don't love the weights, just put them down. You'll notice the weight though, makes you probably find different sets of muscles to organize. So I'm having a really concentrate on the collarbone widening.

Three, four, five. Give a sense that you're reaching the weights away from your hips. So I'm reaching to my wall. That's your in front of me. Let's say nine two, three, four, five exhale and ten three for five. And exhale. Now fold your knees in and just rest your weights. We're going to take the arms by the ears, legs out. Think double leg stretch, but then just come back in. Squeeze the stomach, we'll do five of them and exhale pool and put that weight down to the abdominals and inhale and exhale.

Pull it in last two. Then we'll take the regular double leg stretch with the arms going in the circle. Five Times. Inhale and open, and then pull the weight in. Inhale, stretch. Exhale around and squeeze, squeeze, squeeze and exhale. Last too. Ah, and last one. We're going to keep the waist just reaching by the arms here.

Single leg for 10 again, here's that nice flat wrist, cruel. Flex the spine. Seven, eight, nine and 10 bring the knees in. Put your weights on your shoulders for Chris Cross. Turn toward the right leg. We'll do 10 exhale, one and two, three and four and five. Lift up off of the shoulder. Even though that weight is there, you don't want to lay back. I want you to get up and up and nine and 10 and rest, but the weights right underneath your sacrum and bring your legs up.

Scissors, slightly turnout, so lower one leg, squeeze that bum and we'll do the pull. Pull and lift and pull. Pull and lift. I'm really actually focusing on the down leg only, not the top leg into scissor and down, down. So as my approach was more of a sculpting class, I'm contracting the Tush, pull, pull and down and pool pool. Watch and control your rib cage. Control that collarbone and pull. Pull down.

Let's call this the last one in the right. Last one on the left. Double Straight leg, lower lifts that take it to your challenge. Point lift five times. Challenge. Point meaning no rib popping, no arch of your lumbar. So keep the tone here and four, five stay out there. Flex the feet. Frogs for five.

So I'm going to have you push and squeeze. Squeeze, squeeze. Okay, exhale. Squeeze. I'm squeezing inner thighs and glutes and glutes. Three squeeze and squeeze like you're pushing something away that you no longer need. Push, push, push, push, push in and exhale. Push Your Kirsten heel beats. [inaudible] I'm going to walk the legs up. Eight, seven, six, five, four, three, two, one.

Down to three, six, seven, eight again, two, three, four, six, seven, eight and down. I'm going to go into Sean's mall. One, two, three, four, five, six, seven, eight and one, two, four, five, six. One more trip. Up and down and down. Two, three, four, five, six, seven, eight and open and close. Big Ones. Now, eight times four, five, six, seven. Last one. And fold your knees in. Place your feet and lift those hips off the balls. Okay, extending your legs out. Let's take the arms just above the chest. We'll look at your wrist. I've got a good fist here.

I'm going to just do one roll up and an easy stretch. So moving back for some rowing. My hands are sweaty. So rolling. We're going to do rolling, facing back from the reformer. So I'm going to have the weights just near my chest. Sit Tall, kind of tweeze, the glutes, a breath, and then as the stomach and it's the pelvis rolling back away from the legs, opening the arms, press out through the air like you're in the water out there and you're pressing through that water and they'll cruel over. Widen your chest, keep your weight on your sits bones. Take the arms from the back to the front, stomach, back and roll back up. So how to pull into the interior of your body open. Press the air out, press even more.

Try to keep your weight very solid on your sitz bones, stomach, back, stomach, back, stomach, back, even more stomach, back and opposition to your arms and rolling up for two more and contract. So the weights add that added challenge of strength for your shoulders. So ease up if you're feeling your neck, feel free to take the weights away or just lower your arm shape a little bit. Last one and I'm pulling away. Um, opening. Really need you to open up the chest.

Feel that internal rotation of your shoulders, stomach way back. Check your wrists open around and roll up. Okay, boy sweating. So that's good. Let's come into bent knees and I want you to have right angles here. Your knees can be together. Look at your wrists. Let's go into a hinge.

So just easy hinge and return. Four of these. And exhale. Hedging is very much about the control of those ribs, both front and back of your ribs and open. So hole rotate toward one side. Keep the other elbow lifted. And I want you to reach the weight back, look at it, and keep the other elbow lifted and return to vent elbows, other sides.

So turn as you're turning, I want you to lift the other elbow up, reach a little further and come back. Okay, three more pattern. So lean twist and center and twist and center and all the way up. Last two. I'm going to go the other way first just to change the brain. Change that patterning open and come forward. Last one, elbows up. Twist. Think about the energy through your head, like a nice solid antenna from your tail to your head and center and all the way up. And just take a little stretch. Okay, so let's turn around four. If we were on the reformer, we'd turn and we would do rowing front, which we're going to do here.

So weights by your shoulders, pull your chest open. Here we go. Reach arms down. Now lift just arms to sh a with of your head. I don't want you to go back with your ribs flaring forward. So just there. Open, set a little taller as your arms come around. So we reach, exhale down, tap the Mat, send the shoulders down. I'm leaning forward a little bit and around by their shoulders.

Last to stretch and down. Slide your shoulder blades to lift the weights. And around your last one and stretch. I'm squeezing my glutes to assist the support for my low back and down. So we're going to rounding down. So I'm staying on the pelvis, not hinting out. Curl.

Reach your hands down to your ankles. Now let's just roll up to vertical. Sit shoulders down, reach into space. Now you lift. Bring the torso up, arms around three more. [inaudible] stretch. Feel the articulation, the relationship of shoulder blades to the back. Now reach into space. Lift the weights.

Vertical set and all the way around for last two and curl. Wow. Rolling up. Reach into space and lift and around. Last time and curl.

Yes. Flex that spine. Reach without coming off those sits bones. Roll yourself to vertical. Reach up, around and down. So the hug a tree, I'm going to face you just for a variety. Cross the legs. Press the legs down. Now lets how the arms up and out to the sides. Again, check your wrist. We're going to close in quick and open.

So it'll be a four count pattern. We're going to close and open. Open, open. So on two, three, four ana. One, press the knees down. Three, four and close. Two, three, four, hold. Change your legs. We'll do four more rounds. Here we go. And one open like you're pressing your arms again through that water, press, press, press, press, shoulder blade check. And one more open. Open, open. I need a little break and our highest. Okay. Chest expansion. So find yourself up onto your knees and I'm working with knees together all the way. So I've got my legs active. Wrap around the back of the thigh. If your knees bother you, separate your knees a little bit. So chest expansion, check your wrists, shoulders. Here we go.

And that's X. Inhale, pull the arms back. I'm going to think as if I'm reaching the weights down my to my knees, technically to the mat as I reach up through the top of my head. Four more here. I like to do a few more tricep movements. Collarbone wraps and reach back. Can you lift a little more up through your chest and your heart?

No reason not to lift back. Whole eight pulses. That fleshy part of the upper arm. We know it is. One too little squeeze and four, five and six. Seven last one and rest. Okay. Size, stretch. We're going to do a little arm pattern. So first start with your arms long, waits in front of your thighs. Check your wrists, lean back and reach the weights.

Just shoulder with the part and up. Let's do two total. Just basic cause I stretch. You could stay with that or you could go back and add the arm pattern. It's going to work your legs a little. Open the arms. Now arms are going to go up as you bring yourself up onto your knees and down.

So four total hindering back. Establish that line. Strong. Shoulders Open. Use Your Butt, help your thighs lift and down. Last two hinge. Press the airway. Pick up the air and bring it down. And last one in. Hinge and open.

Enjoy the work. Lift and lower and let sit back. Alright, so moving into some prone [inaudible] your size. Now this'll be tricky. Maybe put it behind the knee, the other knee. Come on down. Stack your hands and bring awareness to your, the back of the body. So hamstrings, glutes, back extensors, not to forget your tummy.

And they'll squeeze the weights that you're bending your knees around those weights and slightly lift your thighs and lower. Squeeze and lift and lower. We're doing eight here. Three so be careful not to over lift the legs and take it all in your lower back. I'm trying to imprint the pubic bone and the pelvis from on the mat before I lift the legs. So last two and last one. Hold them up there. Let's flex the feet. Can you squeeze the balls a little more? Pump the heels up for eight. One, two, three, four, five, six, seven. Hold and lower. Soften your feet. Let's do it again.

Slightly externally rotated the whole thing and print the pelvis. Bend the knees over the weights and we're just doing eight and seven and six. Again, bend your knees around the balls before you lift your thighs. And five, six shoulder check seven just like last time, staying up on eight. Flex the feet, heels, reaching up for eight, seven, six, five, four, three, two and last one and relax. Okay, I'm going to turn to face you all. So that means I'm going to keep this weight in this knee at that knee.

Taking the other one away. See if I can do it without losing it. Yay Clams. So you can just hold this ball, lie on your sign. Establish that nice waistline lift and here we go for it. Eight and seven. Squeeze the ball. Three and four and five.

So the added squeeze, I'm feeling the hamstring more than usual. So again, the back of the leg, get the tone all the way up here. Now lift your knee a little higher. Let's do internal, external rotation of the Femur. Hold it, turn in, turn out, turn in and out. Turn in, keep your foot loose. If you can. My bout to cramp and turn in. Turn out, turn in, turn out last two and last one. Feel free to get a little more creative with more clams if you'd like.

I'm going to go on to straightening here, bending, sorry, keeping the bottom leg bent and then hold this weight in the palm. Reach it down your leg, organize your hips and let's flex the foot. So I want you to press your leg up. Meet the leg to the arm and the arm to the leg and lower eight times legged arm, arm to leg and lower. So get the reach. Then the lift, the reach, and the lower and breathe.

Feel free to have fun here and reach and lower. So nice work in this lateral hip, up and down, and last to last one. Two extra pounds. Makes a difference here. So this one will go right between inner thigh or kind of near your knee. Stretch your legs out, balanced right on the side of the pelvis. And again, soften the feet. We're going to squeeze the ball, lift the legs cold.

Want you to feel the bottom inner thigh, lifting the weight lower, not all the way three. Actually this is three up and down. Exhale up. So again, squeeze before you lift. Squeeze and lift and squeeze him left. Can you reach more? Squeeze and lift your last one. Squeeze. Hold.

Of course. Eight pulses. One, two, three and four. Bottom leg, six, seven and eight. Unrest. Other sides. I'm going to toggle over and start with that clam. So bend the knees, stick it behind your knee. Squeeze Berm. You're down. Your bottom arm is long. Waist is up. Here we go.

And one again, I want you to keep squeezing that ball. Four and four. I do know how to count. Five and six. Seven hold it up there for eight. Lift your thigh a little higher. Internal one.

And to try to get me to the knees. Three and up and turn the femur and five and six and seven. Nice work you guys. And eight, lift and lower. Okay, so taking it into your hand, bottom is stays bent top leg long. It's right. I don't mind with your hip. Long arm again and flex your foot. Start the leg all the way down. Check your waist, shoulders and here we go.

Lift a leg to meet the arm and the arm to the leg. Check your wrist and lower eight times and to always search for more effort of lengthening out your body. We've got those long, luscious, beautiful muscles and four that's our [inaudible] different stretch and does found a connection to my bottom arm. So both arms are reaching now and seven last one, eight pulses for eight seven six five four three two and one on release in between the knees, legs, extended, squeeze, stacked hips and length in. Here we go. Bottom and her thigh and down and two and down. Feel free to get fancy with arms and four remember lengthen before you move.

Squeeze before you move. Last two seven. Last one, eight hole pulses for eight and one two. You can kinda count on it. Three, four, five, six, seven and eight and come all the way down. Okay, we're almost there. I'm going to have [inaudible] habits. Turn over to our back. Wouldn't be some sculpting mat without a little bit of butt lifting or pelvic curl. I'm going to use both of these. Squeeze pretty firm.

Organize yourself. Shoulders Open. Feed in parallel if you need to check. Okay. Start in level pelvis though. All right, so let's take a nice roll up. Four counts. One, two, three, four. Pulse, four, three M's. Just getting a little extra work from below and roll down in four and three and two. We're going to do that set four times. So we rolled up one to read your pelvis to those balls for lifted a little more more. One squeeze and lift. Two, three and four to roll down. One, two, three and two more times and Peele and squeeze. Squeeze. Three, four.

Enrolling down to one more trip and roll. So by adding the inner thigh to this, I'm getting all the muscles in my lower extremities from my fine and my hip. Hip to knee, four and rolling down rather than just feeling here, including that inner thigh section. So we're going up again, same thing in for up and downs, but you're going to squeeze in for abduction. Here we go. One, two, three, four and squeeze in two, three. Just changes it a little bit. Hold it and role and two, three and four. And again, hold on.

[inaudible] three and four. You can lightly press your arms onto the mat. Three, four, rolling down to three and again, curl three and four and squeeze in. N, N , N , N , N , n, hold it and roll. And two. You've only got this one more time. And guys, we're almost done. One, two, three, up on four. Press two, three or enroll it down and two and three and four. Take those weights away. Put them overhead if you wanted to add them your way. Hug your knees, you'll feel the stretch all the way through.

[inaudible] we're going to cross one ankle over the other hand on foot, hand on foot. Pull the thighs in towards you, but also push the knees out into the forearm. So create a little extra resistance to stretch your breath cycle. Does muscles need that oxygen? Yeah, it'll change. Just get fancy and change. So hands, poor knees, press two breaths. Ah, you just rock yourself up to finish the sculpting that. There you go. Thank you.