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Full Body Mat Flow #66
Prop: magic circle
Class notes:
1. Standing with circle (1) circle in hands - step back to reverse lunge on right, extend arms; step forward, bring circle to chest, (2) add pulse into circle when arms extend and when elbows bend, (3) hold lunge - lower and lift arms, add pulse when arms lift and... -
Abs Mat Flow #65
Props: ball
Class notes:
1. Side lying right with ball (1) bottom arm (left arm) extends forward, resting on floor, legs extend, toes toward front corner of mat, ball on top thigh (right thigh), right hand on ball - side crunch, roll ball down leg throughout series, (2) add lift of top leg when ... -
Full Body Mat #64
Prop: ball
Class notes:
1. Supine abs with ball (1) ball in right hand, arms to T, chest lifted - single leg stretch legs, pass ball behind bent knee, legs meet in table top, arms to T, repeat, (2) double leg stretch legs, pass ball behind knees when knees are bent, open arms to T as legs reach ... -
Abs Mat Flow #63
Prop: magic circle
Class notes:
1. Seated abs with circle (1) circle in hands, arms reach forward, knees bend, feet on mat - oblique twist to right, stay on right side, (2) twist to right and hold, place bottom pad of circle on mat, left hand on top pad, right hand stacks on top of left - pulse ... -
Full Body Mat Flow #62
Props: light set of weights
Class notes:
1. Warm up (1) cat/cow, (2) move in little clockwise circles around wrists, reverse direction
2. Forearm bird dog right (1) right forearm on mat, parallel to front of mat, left hand on mat to the left of right hand, right knee on mat, extend left leg and ... -
Arms & Abs Mat Flow #61
Prop: one light weight
Class notes:
1. Warmup (1) cat/cow
2. Plank (1) flow plank to pike, (2) lift right leg - 3 legged pike, plank and draw knee to right, pike, plank and draw knee to center, pike, plank and draw knee to left, (3) repeat #2 with left leg lifted, (4) hold pike - peddle out feet... -
Full Body Mat Flow #58
Prop: resistance band
Class notes:
1. Warm up (1) standing facing front of mat, hands to ceiling - open to cactus arms with thoracic extension, return hands over shoulders, repeat, (2) add roll down
2. Standing lunges with band (1) band just above wrists, extend arms in front of shoulders, palms... -
Full Body Mat Flow #57
Props: light set of weights
Class notes:
1. Warm up (1) seated in criss cross position - flow mermaid right and left, (2) add flexion forward when moving side to side, (3) cat/cow, (4) tuck toes and draw clockwise circles with hips moving in a circular direction over wrists, reverse direction
2.... -
Full Body Mat Flow #56
Props: light set of weights
Class notes:
1. Warm up (1) standing at front of mat, place hands on ribs - gentle breathing, (2) roll down
2. Standing lower body (1) reverse lunge on right side, send hands overhead as leg steps back, (2) hold lunge - hinge forward and re-stack shoulders over hips, ... -
Full Body Mat Flow #52
Props: light set of weights, ball
Class notes:
1. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add 3 pulses into ball with legs at top of bridge, (3) hold in high bridge - halfway hip dips with pulse into ball at top of bridge, (4) hold in high bridg... -
Upper Body Mat Flow #51
Props: light set of weights
Class notes:
1. High kneeling upper body with weights (1) arms to T, palms facing floor - tap hips back to hover over heels and make an X with the arms crossing right arm over left; return to T and come to high kneeling, (2) open to T, keep left arm still - right arm ... -
Arms & Abs Mat Flow #50
Prop: magic circle
Class notes:
1. Bird dog with circle (1) extend left arm forward, circle under left hand, hold tension in circle, extend right leg back - lower and lift right leg, (2) press into circle as leg lifts, (3) hold right leg lifted, little pulses into circle, (4) bend and extend rig... -
Upper Body Mat Flow #47
Props: light set of weights
Class notes:
1. Kneeling single arm with weight (1) weight in right hand, elbow bends, forearm across midline of body - external rotation in bent arm, open to T, draw elbow back by waist, internal rotation in bent arm, (2) keep arm straight - open to T, move arm forwa... -
Full Body Mat Flow #44
Props: ball
Class notes:
1. Warmup with ball (1) seated on mat, knees bent, feet on mat, place ball between thighs, hands behind knees - roll back halfway and re-stack spine
2. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add pulse into ball x3 when ... -
Full Body Mat Flow #42
Props: light set of weights
Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded, (3) find neutral table top, move in a circular motion around wrists, reverse direction
2. Plank (1) pike - peddle feet out, (2) flow plank to pike, (3) 3 legged plank to pi... -
Full Body Mat Flow #40
Props: resistance band
Class notes:
1. Standing with band (1) place band just above knees, feet parallel, keeping tension in band - squat, (2) hold squat - walk it out side to side, length of the mat, (3) add on - walk out to left, stand on left foot, extend and lift right leg, walk out to right... -
Lower Body Mat Flow #36
Props: resistance band
Class notes:
1. Standing with band (1) place band just above ankles, feet parallel, keep tension in band - squat, (2) hold squat - little pulses up and down, (3) hold squat - tap right leg out, back to center, tap left leg out, back to center, (4) hold squat, hinge forward... -
Full Body Mat Flow #35
Props: light set of weights
Class notes:
1. Warm up (1) flow plank to pike, (2) add bend in knees when in pike
2. Standing lower body (1) hands behind head, feet parallel shoulder width distance - squat, (2) add alternating lift of leg when standing, rotate towards lifted leg, (3) standing, exte... -
Arms & Abs Mat Flow #33
Props: light set of weights
Class notes:
1. Warmup (1) cat/cow, (2) neutral table top, move in circular motion around wrists, reverse direction, (3) pike - peddle feet
2. Plank (1) hold plank, (2) lift left leg, hinge back, forward, place foot on mat; lift right leg, hinge back, forward, place f... -
Full Body Mat Flow #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 Flow #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 Flow #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 Flow #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 Flow #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...
