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Booty Mat Flow #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), ... -
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 ... -
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 ... -
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... -
Abs Mat Flow #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... -
Lower Body Mat Flow #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... -
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... -
Abs Mat Flow #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... -
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... -
Lower Body Mat Flow #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 Flow #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... -
Lower Body & Abs Mat Flow #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 Flow #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 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... -
Lower Body Mat Flow #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... -
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... -
Restorative Upper Body Mat Flow #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... -
Upper Body Mat Flow #27
No props
Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded
2. Plank (1) flow plank to pike, (2) pike, reach right hand to left shin, plank, pike, reach left hand to right shin, plank, (3) pike push ups, (4) plank - walk it down to forearms and up to h... -
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... -
Abs & Booty Mat Flow #21
No props
Class notes:
1. Bird dog (1) donkey kick in left leg, (2) hold with knee lifted, little pulses up and down, (3) fire hydrant, (4) hold with knee lifted, little pulses up and down, (5) combine donkey kick & fire hydrant (1 & 3), (6) hip circles in one direction, reverse direction, (7) re... -
Abs Mat Flow #16
Prop: ball
Class notes:
1. Supine abs with ball (1) place ball under sacrum, arms to T resting on floor, legs in table top - single leg toe taps, (2) double leg toe taps, (3) legs to ceiling - scissor legs, (4) double leg lower and lift
2. Earthquake abs (1) place ball at tailbone, knees bent, f...
