-
Athletic Full Body Mat Flow #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, (... -
Intermediate Full Body Mat Flow #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... -
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... -
Full Body Mat Flow #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 Flow #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... -
Full Body Mat Flow #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 Flow #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... -
Intermediate Full Body Mat Flow #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 Flow #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... -
Full Body Mat Flow #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 Flow #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... -
Full Body Mat Flow #01
No props
Class notes:
1. Warmup (1) cat/cow, (2) add a press back into child’s pose when spine is rounded
2. Supine abs (1) hands to ceiling, head down, single leg stretch legs, (2) dead bug, (3) hands behind head, chest lifted, single leg toe taps, (4) double leg toe tap, (5) criss cross
3. Bri...
