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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... -
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 ... -
Booty Mat #67
No props
Class notes:
1. Side lying right (1) clam shells with feet lifted, (2) add 3 pulses when top knee lifts, (3) hold with top knee lifted - halfway pulse down and up, (4) bouncing clam, (5) place bottom leg (left leg) on mat with knee bent, flex foot - bend and extend top leg (right leg), ... -
Full Body Mat #60
No props
Class notes:
1. Warm up (1) flow mermaid right and left, (2) interlace fingers - press hands forward and round spine; lift arms to ceiling and re-stack spine
2. Seated abs (1) knees bent, feet on mat, hands behind thighs - roll back to c curve, return to seated, (2) extend arms - add re... -
Full Body Mat #59
No props
Class notes:
1. Warm up (1) standing breathing with hands on ribs, (2) flow arms overhead and back down by hips, (3) add rotation side to side when arms lower
2. Plank (1) hold plank - alternating tapping knees toward floor, toes stay on mat, (2) tap both knees down toward floor, (3) fo... -
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... -
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 ... -
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, ... -
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 #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 #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 #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... -
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... -
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...
