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Full Body Mat #32
No props
Class notes:
1. Warmup (1) feet parallel, shoulder width distance - roll down
2. Plank (1) walk it out to plank, return to standing, (2) add push up when in plank, (3) hold in plank - press back to pike with bent knees, return to plank, (4) hold in plank, heels to right, toes to left, s... -
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... -
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 ... -
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, (... -
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... -
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 #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... -
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... -
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... -
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... -
Full Body Mat #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...
