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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, (... -
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... -
Lower Body Mat Flow #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... -
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... -
Abs & Booty Mat Flow #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 Flow #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 ... -
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... -
Abs Mat Flow #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 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...
