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Full Body Mat #56
Props: light set of weights
Class notes:
1. Warm up (1) standing at front of mat, place hands on ribs - gentle breathing, (2) roll down
2. Standing lower body (1) reverse lunge on right side, send hands overhead as leg steps back, (2) hold lunge - hinge forward and re-stack shoulders over hips, ... -
Abs Mat #55
No props
Class notes:
1. Supine abs (1) legs in table top, Pilates V, knees shoulder width distance, hands behind head, chest lifted - single leg toe taps, lower chest as feet lower, return to starting, (2) double toe tap, lower chest as feet lower, return to starting, (3) legs in Pilates V tabl... -
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, ... -
Lower Body Mat #53
No props
Class notes:
1. Side lying left (1) bend both knees, hover feet - clam shells, (2) add kick forward with top leg (left leg) - open knee, kick leg forward, bend knee, lower knee, (3) add lower and lift of top leg - open knee, kick leg forward, lower and lift, bend knee, lower knee, (4) b... -
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... -
Upper Body Mat #51
Props: light set of weights
Class notes:
1. High kneeling upper body with weights (1) arms to T, palms facing floor - tap hips back to hover over heels and make an X with the arms crossing right arm over left; return to T and come to high kneeling, (2) open to T, keep left arm still - right arm ... -
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... -
Abs Mat #49
No props
Class notes:
1. Supine abs (1) knees bend, feet shoulder width distance on mat, hands behind head - lift chest and march legs each time chest lifts, (2) add rotation toward lifted knee, (3) pause when twisted to left, extend right leg - lower and lift right leg, (4) criss cross, (5) pau... -
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 ... -
Upper Body Mat #47
Props: light set of weights
Class notes:
1. Kneeling single arm with weight (1) weight in right hand, elbow bends, forearm across midline of body - external rotation in bent arm, open to T, draw elbow back by waist, internal rotation in bent arm, (2) keep arm straight - open to T, move arm forwa... -
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 ... -
Lower Body Mat #45
No props
Class notes:
1. Curtsy lunge left (1) curtsy lunge, (2) hold curtsy lunge - little pulses up and down
2. Squat (1) feet parallel shoulder width distance - squat, (2) add alternating lift of legs when standing, (3) add rotation toward lifted leg, (4) hold squat - alternating calf raise, ... -
Full Body Mat #44
Props: ball
Class notes:
1. Warmup with ball (1) seated on mat, knees bent, feet on mat, place ball between thighs, hands behind knees - roll back halfway and re-stack spine
2. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add pulse into ball x3 when ... -
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 #42
Props: light set of weights
Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded, (3) find neutral table top, move in a circular motion around wrists, reverse direction
2. Plank (1) pike - peddle feet out, (2) flow plank to pike, (3) 3 legged plank to pi... -
Full Body Mat #41
No props
Class notes:
1. Supine abs (1) right knee bent, left leg extended, hands behind head - lift chest, draw left knee in; lower head, extend left leg, (2) add rotation toward left knee when chest lifts, (3) extend left leg, hands to ceiling - lift chest, lift straight left leg, reach hands ... -
Full Body Mat #40
Props: resistance band
Class notes:
1. Standing with band (1) place band just above knees, feet parallel, keeping tension in band - squat, (2) hold squat - walk it out side to side, length of the mat, (3) add on - walk out to left, stand on left foot, extend and lift right leg, walk out to right... -
Full Body Mat #39
No props
Class notes:
1. Side lying left (1) bend bottom leg (right), extend top leg (left) - rainbow top leg forward and back, (2) make rainbow smaller and smaller, (3) little circles in one direction, reverse direction, (4) top knee bends, lower and lift top leg keeping shin parallel to mat, (... -
Lower Body & Abs Mat #38
No props
Class notes:
1. Standing (1) feet parallel shoulder width distance, hands to chest in prayer - squat, (2) add arms - standing, hands by sides; squat, hands to prayer, (3) add on - squat, arms over head; standing, arms by sides, (4) hold squat - little pulses up and down, moving arms for... -
Abs Mat #37
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, arms reach forward - roll back to c curve, return to seated, (2) roll back halfway, reach arms over head, return to seated, lower arms in front of shoulders, (3) roll back halfway, circle arms out and around as you return to seated... -
Lower Body Mat #36
Props: resistance band
Class notes:
1. Standing with band (1) place band just above ankles, feet parallel, keep tension in band - squat, (2) hold squat - little pulses up and down, (3) hold squat - tap right leg out, back to center, tap left leg out, back to center, (4) hold squat, hinge forward... -
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... -
Lower Body Mat #34
No props
Class notes:
1. Side lying right (1) clam shells, (2) bouncing clam, (3) extend top leg (right) - lower and lift, (4) sweep leg forward, pulse down & up, sweep leg back, pulse down & up, (5) sweep leg forward, internally rotate - lower and lift, (6) sweep leg back, externally rotate - f... -
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...
