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Upper Body Mat #75
Prop: magic circle
Class notes:
1. High kneeling with magic circle (1) arms extend forward, hands on outside of circle - narrow row | add pulse when arms bend and extend, (2) hold arms extended - bicep curl with elbows lifted, (3) hold elbows bent - overhead press, (4) hold arms extended - trice... -
Full Body Mat #70
Props: light set of weights
Class notes:
1. Warmup (1) cat/cow
2. Quadruped/plank (1) hover knees - static hold, (2) press to pike, return to knee hover, (3) hover knees and hold - extend right leg, return to starting, repeat on left side, alternating side to side, (4) add a pulse up and down wh... -
Full Body Mat #74
No props
Class notes:
1. Bird dog (1) extend left leg - bend and extend leg, (2) hold leg extended - little pulses up and down, (3) little pulses out and in, (4) rainbow leg side to side, (5) hold when leg is to left side of mat, place right forearm on mat - lower and lift leg, (6) bend and exte... -
Full Body Mat #73
Prop: ball
Class notes:
1. Extension crunches with ball between shoulder blades (1) knees bent, feet on floor - extension crunch over ball, (2) bring right leg to table top as chest lifts and twist to right; return to starting position; repeat on left side; continue moving side to side, (3) paus... -
Abs Mat #72
No props
Class notes:
1. Supine abs (1) legs in table top, hands behind head, chest lifted - bend and extend left leg, (2) add toe tap when leg is in table top, (3) draw circle with left leg - extend leg, lift to 90, bend knee, extend leg, repeat, (4) reverse direction of circle, (5) scissor toe... -
Athletic Full Body Mat #71
No props
Class notes:
1. Warmup (1) standing - inhale, arms reach overhead; exhale, arms lower by sides
2. Standing squats (1) feet parallel, shoulder width distance - squat and reach arms overhead, (2) hold squat with arms overhead - alternating calf raise, (2) add arms - reach arms back as hee... -
Restorative Full Body Mat #68
No props
Class notes:
1. Seated neck stretching (1) place left hand on head toward right ear, gently draw head to left, (2) slowly flow it out, lowering to left and back to center, (3) draw head to left - gently rotate neck so gaze goes toward left arm pit, continue to rotate in and out, option ... -
Full Body Mat #66
Prop: magic circle
Class notes:
1. Standing with circle (1) circle in hands - step back to reverse lunge on right, extend arms; step forward, bring circle to chest, (2) add pulse into circle when arms extend and when elbows bend, (3) hold lunge - lower and lift arms, add pulse when arms lift and... -
Full Body Mat #64
Prop: ball
Class notes:
1. Supine abs with ball (1) ball in right hand, arms to T, chest lifted - single leg stretch legs, pass ball behind bent knee, legs meet in table top, arms to T, repeat, (2) double leg stretch legs, pass ball behind knees when knees are bent, open arms to T as legs reach ... -
Arms & Abs Mat #61
Prop: one light weight
Class notes:
1. Warmup (1) cat/cow
2. Plank (1) flow plank to pike, (2) lift right leg - 3 legged pike, plank and draw knee to right, pike, plank and draw knee to center, pike, plank and draw knee to left, (3) repeat #2 with left leg lifted, (4) hold pike - peddle out feet... -
Full Body Mat #54
No props
Class notes:
1. Standing lower body (1) feet parallel shoulder width distance - squats, (2) add alternating leg lifts when standing, (3) add rotation toward lifted leg, (4) hands behind head - hinge forward to L shape in body, return to standing, repeat, (5) hinge forward, extend arms, ... -
Full Body Mat #52
Props: light set of weights, ball
Class notes:
1. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add 3 pulses into ball with legs at top of bridge, (3) hold in high bridge - halfway hip dips with pulse into ball at top of bridge, (4) hold in high bridg... -
Arms & Abs Mat #50
Prop: magic circle
Class notes:
1. Bird dog with circle (1) extend left arm forward, circle under left hand, hold tension in circle, extend right leg back - lower and lift right leg, (2) press into circle as leg lifts, (3) hold right leg lifted, little pulses into circle, (4) bend and extend rig... -
Full Body Mat #48
No props
Class notes:
1. Side lying on forearm, right (1) extend top leg (left leg) - lower and lift leg, (2) sweep leg forward and back, (3) point toes - draw circles in one direction, reverse direction, (4) bend both knees - clam shells, (5) lower head onto mat, bend left knee and let it rest ... -
Full Body Mat #46
No props
Class notes:
1. Standing warmup (1) hands to ceiling, grab left wrist with right hand - lateral flexion to right, (2) move back through center - grab right wrist with left hand, lateral flexion to left,(3) cactus arms, extend spine; hands overhead, re-stack spine
2. Standing lower body ... -
Advanced Abs Mat #43
*Advanced* abs mat flow. NOTE: At the beginning of the video I say intermediate mat flow. I thought about it after I filmed and decided the inversions make this flow advanced :)
No props
Class notes:
1. Warmup (1) cat/cow
2. Bird dog (1) left arm and right leg extended - draw elbow to knee, re... -
Full Body Mat #35
Props: light set of weights
Class notes:
1. Warm up (1) flow plank to pike, (2) add bend in knees when in pike
2. Standing lower body (1) hands behind head, feet parallel shoulder width distance - squat, (2) add alternating lift of leg when standing, rotate towards lifted leg, (3) standing, exte... -
Arms & Abs Mat #33
Props: light set of weights
Class notes:
1. Warmup (1) cat/cow, (2) neutral table top, move in circular motion around wrists, reverse direction, (3) pike - peddle feet
2. Plank (1) hold plank, (2) lift left leg, hinge back, forward, place foot on mat; lift right leg, hinge back, forward, place f... -
Full Body Mat #31
No props
Class notes:
1. Warmup (1) flow mermaid right to left, with forward flexion when moving side to side
2. Side lying right (1) both legs straight, top leg (right) lowers and lifts, (2) hover right leg - lower and lift bottom leg (left), (3) connect feet - both legs lower and lift, (4) hov... -
Restorative Upper Body Mat #30
No props
Class notes:
1. Seated (1) shoulder shrugs, (2) shoulder rolls, (3) hands to ceiling, twist right separate arms, right arm back, left arm forward, switch
2. Supine (1) scapular isolations, (2) slowly scissor arms, (3) slowly circle arms in one direction, reverse direction
3. Prone (1) e... -
Full Body Mat #29
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind hamstrings - roll back halfway in c curve, return to seated, (2) roll back halfway and hold, reach arms forward - continue moving forward and back keeping spine rounded, (3) genie forearms, twist to left, lean back, re... -
Full Body Mat #28
Prop: magic circle
Class notes:
1. Standing with circle (1) hands to outside pads of circle, arms in front of shoulders - reverse lunge right, (2) hold lunge - little pulses in legs up and down, (3) add pulse in arms, (4) straighten right leg, hold lunge - hinge forward, lower circle to shin, li... -
Intermediate Full Body Mat #26
Props: two gliders - if you don't have gliders, two paper plates on carpet or two towels on hardwood work as well!
Class notes:
1. Standing lunge with glider (1) left foot on mat, right foot on glider (on floor) - bend left knee, send right leg back, return to standing, (2) hold lunge - scooter ... -
Restorative Lower Body Mat #23
Props: band, strap, or scarf (something to assist with a hamstring stretch)
Class notes:
1. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
2. Supine (1) pelvic rocks, (2) arms to T, feet mat width distance - knock knees to right fin...
