-
Upper Body Mat #27
No props
Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded
2. Plank (1) flow plank to pike, (2) pike, reach right hand to left shin, plank, pike, reach left hand to right shin, plank, (3) pike push ups, (4) plank - walk it down to forearms and up to h... -
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 ... -
Upper Body Mat #25
Props: light set of weights
Class notes:
1. Standing with weights (1) feet wide and externally rotated - overhead press with sumo squat, (2) hold in squat, elbows bend, palms face up - open and close arms and legs, (3) hold squat, arms to T - little pulses up and down in arms, (4) little circles... -
Booty Mat #24
Prop: resistance band
Class notes:
1. Standing with band (1) band above knees, feet parallel, keep tension in band - squat, (2) hold squat - pulse up and down, (3) hold squat - pulse out into band, (4) hold squat - tap right foot out and in, (5) step right leg out and hold - calf raise in left f... -
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... -
Intermediate Full Body Mat #22
Prop: ball
Class notes:
1. Supine abs with ball (1) ball in hands, hands to ceiling, legs in table top - crunch and reach ball to outside of right knee, return to center, (2) hold crunch - bend and extend legs, (3) hold legs extended - flutter feet, (4) double leg stretch, pass ball from hands t... -
Abs & Booty Mat #21
No props
Class notes:
1. Bird dog (1) donkey kick in left leg, (2) hold with knee lifted, little pulses up and down, (3) fire hydrant, (4) hold with knee lifted, little pulses up and down, (5) combine donkey kick & fire hydrant (1 & 3), (6) hip circles in one direction, reverse direction, (7) re... -
Advanced Full Body Mat #20
No props
Class notes:
1. Supine abs (1) arms long by side, hovered over mat, chest lifted, legs extended at 45 - alternating lowering each leg meeting at 45 before switching legs, (2) hold legs at 45, open and close legs, (3) combine 1 & 2
2. Bridging (1) feet parallel hip width distance - artic... -
Athletic Full Body Mat #19
No props
Class notes:
1. Warmup (1) cat/cow
2. Plank (1) quadruped position, hover knees - tap knees to mat, (2) hover knees - bend elbows until knees tap mat, press back up, (3) plank position - press back to pike with knees bent, press out to plank, (4) flow plank to pike with legs straight, (... -
Full Body Mat #18
Props: resistance band
Class notes:
1. Supine abs with band (1) band around shins, hands behind head, chest lifted, legs in table top - toe taps, (2) add pulse into band x3 when legs are in table top, (3) double leg stretch, keeping tension in band, (4) legs at 45, hands behind head - pulse into... -
Restorative Full Body Mat #17
No props
Class notes:
1. Seated (1) hands to ceiling, cactus arms find extension in spine, reach up and over round spine reach hands towards floor, repeat, (2) mermaid right, (3) mermaid left, (4) flow mermaid right to left, (5) add flexion forward when moving side to side
2. Quadruped (1) cat/c... -
Abs Mat #16
Prop: ball
Class notes:
1. Supine abs with ball (1) place ball under sacrum, arms to T resting on floor, legs in table top - single leg toe taps, (2) double leg toe taps, (3) legs to ceiling - scissor legs, (4) double leg lower and lift
2. Earthquake abs (1) place ball at tailbone, knees bent, f... -
Lower Body Mat #15
No props
Class notes:
1. Squats (1) feet parallel shoulder width distance - squat, (2) add calf raise when standing, (3) squat, return to standing, lift left leg to table top, squat, return to standing, lift right leg to table top, (4) add rotation toward lifted knee
2. Lunges (1) step it back t... -
Upper Body Mat #14
Props: light set of weights
Class notes:
1. Plank (1) static hold in forearm plank, (2) flow from forearm plank to forearm pike, (3) press up to hands for full plank - shoulder taps, (3) open up to side plank on the right side, flow to side plank on left side, continue to flow side to side
2. Kn... -
Full Body Mat #13
No props
Class notes:
1. Quadruped/plank (1) hover knees in quadruped position - knee taps to mat, (2) walk it out to plank and back to quadruped with knees hovered, (3) hold in plank - press back to bent knee pike, return to plank, (4) knock heels to left, toes to right, shoulders stay squared ... -
Full Body Mat #12
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind head - roll back to c curve, return to seated, (2) hold in c curve, little pulses up and down, (3) hold in c curve, march legs, (4) scissor toe taps, (5) pause when right leg is in table top, return to seated, rotate t... -
Abs & Booty Mat #11
No props
Class notes:
1. Side lying left (1) bend knees, hover top shin (left) over bottom shin (right) - lower and lift top leg, keeping shin parallel to mat, (2) hover top shin - internally rotate to tap knees together, return to parallel, (3) hover top shin - externally rotate to tap heels to... -
Lower Body Mat #10
No props
I had intended for this to be a booty focused flow. However, about 15 minutes after I was done I realized by entire lower body was very much fatigued. So, I guess it is a lower body, booty focused flow. Enjoy!
Class notes:
1. Standing double leg squats (1) feet parallel shoulder width ... -
Intermediate Full Body Mat #09
Prop: long foam roller
Class notes:
1. Supine arms and abs (1) place foam roller parallel to length of mat, lay supine on foam roller, head to hips supported by roller, knees bent, feet on mat, reach arms to ceiling palms facing in - scapular isolations, (2) scissor arms, (3) both arms lower and... -
Full Body Mat #08
No props
Class notes:
1. Side lying left (1) extend top leg (left) - lower and lift leg, (2) sweep leg forward and back, (3) draw circles in one direction, reverse direction, (4) bend left knee and place on mat, extend right leg long, flex right foot - lower and lift bottom leg (right), (5) litt... -
Abs Mat #07
No props
Class notes:
1. Forearm plank (1) hold plank, (2) alternating hip dips
2. Side forearm plank (1) right forearm parallel to top of mat, left hand to ceiling - hold plank, (2) hip dips, (3) hold side plank - draw left elbow to left knee, extend arm and leg back out, (4) repeat 1-3 on oppo... -
Full Body Mat #06
Props: light set of weights
Class notes:
1. Standing with weights (1) feet parallel shoulder width distance - squat with bicep curl in arms, (2) add alternating lift of leg to table top when standing, (3) bring hands in front of chest, add rotation toward knee that is lifted, (4) static hold in ... -
Full Body Mat #05
No props
Class notes:
1. Standing warmup (1) hands to ceiling, lateral flexion side to side, (2) roll downs
2. Plank (1) walk it out to plank, return to standing, (2) add push up when in plank, (3) hold plank, (4) right leg lifts, 3 legged pike, come back to plank bring right knee into chest, (5... -
Arms & Abs Mat #04
Props: light set of weights
Class notes:
1. Side kneeling upper body with weights, left (1) right knee on mat, left leg extended, right hand on mat, left hand to ceiling, palm faces forward - lower left arm forward, stop when hand is in front of shoulder, lift arm up, stop when hand is above sho...
