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My name is Ed. And I'm super excited to be back at Pilates anytime with you guys. I'm from Sydney Australia, and I'm gonna take you through a math class. At, I guess we could call it an accelerated, mat class, but really focusing on strength and stability, right? So enjoy. So what we're going to do is we're going to stand with our feet in a hip distance, pilates stance, arms down at our sides, and we're going to start with two rolled arms. Fingers are stretched out and together, so the thumbs are facing forward, so we have the shoulders in a neutral position, and we're going to take a breath in to prepare. And as you exhale, just allow your head to be heavy.
Roll Down
And we're rolling the spine down one vertebra at a time, keeping the arms parallel to the legs on the way down, inhale, and then exhale to restack the spine. We're just curling up, and really the emphasis of the roll down is definitely about the spine, not the stretch of the legs. So we'll repeat that one more time. So inhaling and exhale. So just allowing the head to be heavy.I'm really thinking about my arms staying strong and straight, and I'm not burying my head in between my shoulders deep breath in. And exhale. To tall standing. Great. Alright. So ladies, if you can face the front, and just take a step back off your mat. So we need a little bit of space to maneuver, right? So I'd like you to stone in a stance that's a little bit wider than your shoulder width apart and basically it's going to be a stance that enables you to squat down with wide legs and keep your heels down on the floor. So that would be the most important part that you keep your heels down.
Squat Stretch
I'd rather you squat less and keep the heels flat. So from here, we're Botha go down, knees push out hands. If you can, you wanna hold on to something at the bottom. So it's either your feet or your ankles. So you wanna hold on. Now, we're gonna keep our back nice and straight and we're gonna start lengthening the legs and flattening out the spine.So I'm not pulling my spine down. I'm thinking of elongating my spine out in front of me. So I'm getting that strength through my back and a little bit of stretch through the leg. So I'm Botha sink down again. So I'm dropping through the hips, lifting up with the chest. Good. So you want to be proud in the chest position, and we're going to lengthen the legs and keep the spine nice and long.
Good. So we'll just do that one more time so we're going to drop down lift up through the chest. Good. Open up, so try to push the knees out slightly if you can good. And then lengthen length and lengthen this time. Allow your spine just to relax forward and curl yourself up so you're rolling up in the wide stance. Beautiful. So guys, we're Botha take the leg that's furthest away from the door, and we're gonna step it towards the door in a cross step position. So we're taking the leg that's furthest away from the door, and we're stepping it behind us in a cross step position.
Curtsy Lunge Stretch
So right now, my shoulders and hips are squared off, alright, to that side of the room, and now we're going to turn to the front of the room as we drop and rotate. So what you're Botha do is bring your palms together and drop and rotate trying to keep the front foot flat on the ground. So what I'm doing is I'm getting a little bit of stretch of this glute over here. And from there, you're Botha come back up and you can just step your leg out again. Alright. Awesome. Good. So you got the idea.So I'm just stepping back to the center. So let's repeat that so we take the leg furthest away from the door and we're Botha step it towards the door, and then we're gonna drop down and rotate. Yes, good, sinking nice and low, chest up. So you want to try get your spine upside rather have you upright and higher, then low and rounded, and then we just step back through the center. So now it becomes a literal step. So let's just do it one more time, so we step and rotate and drop. So getting through that stretch and back up and through the center.
So you guys stay where you are. I'm just Botha scoot a little bit across so I don't step into the mat, and we go to the opposite side. So we go round the back, shoulders and hips are facing forward initially to the front door, and now we rotate towards each other, dropping down nice and low. Good, and step out of it. Okay. And again, so we go to step and rotate, drop, good, chest up nice and high, and back and in position.
Good one more time for me, please. So we step and twist. So everything glues together through the legs, back up nice and tall, shoulders are squared off, and back up and center perfect. So if I could have you guys turn to face inwards and just take a step forward. So we're all close towards the front. Right. So we're going to step back everyone with your left leg.
Lunge w/Lateral Flexion
Alright? So step back into a lunging position, knee just off the ground. So what's going to happen is you guys are all going to lift your back arm up and you're going to rotate or or laterally flex towards me. So, if we could switch arms, they're beautiful. There we go. So we're coming towards me. That's it. I mean, you guys are same as me.That's it. Good. And then step back up through the center. So let's change the opposite leg so we step and we laterally flex. And I'm just looking over my shoulder, and I come back step through the center. I'll do one more on each side.
So we just step So find the balance, and laterally flex, looking over the shoulder, and come back up through the front one more time. So we step back. And laterally flex, boom, and good. So we're going to take a little bit of a step back, and we're going to work into what we call a scale. So a scale is really a tipping forward of the spine following with our leg that's lifting up off the ground. So let's use our left leg, everyone. So our left leg is going to just step behind us a little bit.
Scale
So I'm starting to think a real energy, a real straightness through my left leg. And then from there, just a tipping forward of my spine, a little softening of my front leg, but I'm trying to keep the left hip so the leg of the the hip of the leg that's lifted, we want to turn it down to the ground and I'm trying to bring my body into a long parallel line to the mat. And then from there we just come back up and we just anchor our back leg. Uh-huh. So we're really thinking about the back leg as a rudder. So that's controlling our lateral movement. So from there we're going to tip Tipping forward, tipping forward, tipping forward.Beautiful, and then coming back and up. So let's repeat that one more time. So we tip forward, so it's a hinge at the hips, trying to keep your back nice and strong and Ed, and then bringing it back up, voila, very good, other side. So the right leg goes behind us, So you just take it back to a position where you can start feeling a little bit of straightening, a little bit of energy through the back leg, and then we hinge at the hips, but what we don't want to make the mistake of dropping our body without lifting our legs. So we really want to think of the two moving together. So it's really pivoting equally front and back, and we come back up. Good, and repeat. So drawing through the middle, strong through the center.
So I'm keeping my spine nice and long, nice and stable, my back leg, and I'm thinking about energy going through that leg and coming back and up. Good. So we're going to repeat that one more time for me so let's go down so let me just have a look and see how you're going. Arms are just relaxed, aiding you in the balance, try rotate the back, hip, down, good, and then coming back up all the way up into standing great. So if you guys could stand on your mat, And then from there, if you could squat down, so you're gonna come to the front, if you could squat down as deep as you can, take a seat onto your backside, and then just roll down onto your back from there. Alright. So from as deep as you can, good, and then we'll take it down all the way onto our backs. Excellent.
Supine Pretzel Stretch
So at the moment, we're interested in a nice neutral spine position. My legs have got a little bit of bend in them. And my arms are relaxed down at my sides. Awesome. So what we're going to do is I'm going to have you guys roll onto your side facing the front and me being the front. Good. My top leg, alright, I'm Botha bring it to 90 degrees of hip flexion.Yeah. And you're gonna put your hand on top of that knee for me. Good. Right. Your bottom legs, can you see how it pops up? Can you do that for me? So you pop your leg up and you take hold of your foot, right? So we're gonna go into a pretzel position here, right? So I'm gonna keep pressure with this hand on my knee and then try bringing this leg into hip extension and then see if you can rotate your shoulders flat onto the mat. So we're squaring off our shoulders. Our top gluteal is into a stretch position and we're trying to get our bottom hip into an extended position to release the hip flexes, but it's a very passive position. So you just want to relax.
But what's really important is both those shoulders are trying to square off, so there's an element of thoracic rotation. It's just got a couple of nice elements this position before we start movement. And then release. Good. And then what I'm going to do is I'm just going to spin around if you guys can do it to the other side for me. So if you're just rolling over, and we'll have top knee bends over the front, bottom leg, you're gonna get a little pull. Exactly.
Yep. And I'm just gonna get this leg to pull back a little bit manny. Yes, and try to keep that knee down. Right? So you only rotate as far as you can keep the top knee down, right? So that you're getting that stretch through the glute. So that's gonna give you a true indication of your thoracic rotation, because that's thoracic rotation with a nice stable pelvis, right? Awesome. And then relax, and then you can come back out of that back into your neutral position.
And so we'll refer to this is coming back to neutral every time. So we go arms up, interlace the fingers, pop the palms up and back. So this is our modified semi circle and I'm reaching my arms up and back, and then from here, I just simply take a pelvic curl, so I take a breath in to prepare, exhale as I flatten my back down, and I start peeling my spine up off the mat, and I want to just come up into a nice long line. I'm going to inhale once I get to the top. Now my emphasis of my pelvic pull has to change a little bit. So I'm starting to think about my upper back. So I want you to roll down upper back, mid back, lower back, and keep pressing the arms down into the mat, my straight strong arms, and release the pelvis.
Modified Semi Circle
So you're imagining you're doing the same work as what you would do on the reformer again shoulder wrists so we're going to take a deep breath in and exhale as I roll up so I'm getting use of my shoulder flexes to keep my arms up above me and then exhale as I roll back down, now my shoulder extenses are going into stretch, though my lats, that's at my lower back and release the pelvis, but more importantly This gives an opportunity for the thoracic spine to drop between the shoulder blades. So we'll do that one more time so we go deep breath in and exhale as we pull the curl up. So roll it all the way up, try find a nice long line at the top. Arms are strong, arms are straight, deep breath in, and then exhale as we roll back down, so I'm going upper back, mid back, lower back, and then release the pelvis all the way back into your neutral and natural position now separate your arms, palms facing the ceiling. Take a deep breath in and exhale arms come up Ed- chest, and we're in a modified hundreds position over here.
Modified Hundred
So we go arms come up, perpendicular, and then we take it all the way back. Now this time, press the palms together above your head Ed? So your arms look like they're in a prayer position. We're Botha do the modified 100 from there. So we bring the arms up to vertical, then we're lifting up head and chest, and I've got a little gap between my legs here and my arms reach through that gap.Right? Then from there, the arms come up, I don't drop the thoracic spine, keeping your height, keeping the height, and as we go back down, then the arms go Ed, and now we're looking for the stretch of the lats by pressing those palms together. So we'll do that one more time so we go, arms come up. Once we hit perpendicular, we're reaching up nice and open through the shoulders. Good. Right now we stay there lift your arms up, hold there, hold there, have a look what I'm going to do. I'm going to rotate to the front of the room, and then I press down and come up a little bit higher.
Modified Hundred w/ Rotation
I lift my arms up, I go down through the center. I lift my arms up and then I'm going through the back. So I'm just going a little bit deeper into rotation. So I lift my arms up and I go through the center. So every time my arms come through the center or to the side, I try lift up a little bit higher.Then my arms come up, I have a little drop I rotate and I come up a little bit deeper. So we go arms go up and we go through the center a little bit deeper in the lift. Arms come up and then to the back. Good. And again, arms come up and a little bit deeper through the center. Arms come up and there we go lasset.
Um's come up and through the center. Arms come up and there we go and bring it back up and then we just lift the arms up to vertical again and let's find our stretch, our stretch, our stretch, and we reach, and we separate the arms. Palms face the ceiling, pelvic curl up, arms just float and they come down to our sides. So we're going to press the palms down into the mat. Right. Try keep a steady spine, same consistent height of the pelvis, right leg comes up to the tabletop.
Pelvic Curl w/ Single Leg Lift
So we'll do five single leg lifts here, so shoulder bridge prep. Exhale one and exhale two and exhale three and exhale four one more to go and exhale for five, leg gums down, check your pelvis, we got the same height. So use the hip extensors trying not to roll out with the feet or the knees, and we lift up one and exhale two and exhale three and exhale four and then exhale for five, this time we keep the leg up and just roll the spine down, roll the spine down, roll the spine down, bring your leg to a true tabletop position, bring the other leg up as well, and then we're gonna bring the arms up to the ceiling, right? So we're going to try to keep the shoulder blades stable on the mat. Botha legs rotate to the front of the room, so we're going to inhale. Good head and shoulders don't move.
Spine Twist Supine
Exhale as you draw back to the center. So, obviously, our range is a little bit limited here. So we inhale as we take the legs to the back. Try keep both shoulder blades anchored on the mat and exhale as we bring it back to the center. And inhale and exhaling good job guys, and inhale and exhaling good one more. So we go one to the front, one to the back, and exhale, and this is our last one to the back, and then exhaling back to the center, turn the palms to face the thighs, and we're Botha lift straight up into our hundreds.
Hundred
So we go up exhale, legs come up to about 45 degrees, long breath in to prepare, and we start out, two, three, four, five, and into, four, five, two, two, three, four, five, and in three, four, five, and three, two, three, four, five, deepening the lift, and four, two, three, four, five, five, two, four, five, and, in, two, three, four, five, six. Coming up a little bit higher. Keep the pace. Eight. Good.And nine. Good. One more time. 10, into three, four, five, and hold. Lower your right leg down to the mat. Take the arms up Ed.
Roll Up w/ Leg Lifted
So you're stretching back like you're in a roller position on my palms face each other and from there we're going to come up lifting up the head and the chest. So watch my arms get the parallel position, exhale as I roll up. Try keep your leg height consistent. Inhale and exhale to go back. And change legs so we lower and we lift.So you try to make a commitment to where your leg is. So it will restrict the height of our roll up so we lift up with the head and the chest. And we're Botha hold and we exhale as we go through and we go through and we're reaching and then lower both legs. Good. And then sit up nice and tall for you. Alright. Good. So I'm just Botha scoot back just an inch here.
Seated Abdominal Curl w/ Leg Lift
I have normally long legs here. So I'm Botha take my feet into a little bit of plantar flex, and we're gonna do some, compression exercises. Okay. So great for building strong flex position, strong safe flex positions of the spine, right? And they translate really well into our apparatus work, right, or pikes. So we're Botha take our hands and always like to say, you zombie your arms out in front of you, alright? Open your fingers Alright? And in all five fingers of left hand, all five fingers right hand equal pressure onto the mat, let's say about midway through our shins.So if we want to be quite generic about it, okay? So as what I want to do, I don't want to be flat, I don't want to be in my full stretch. I want to be in a c curve position. Alright. Now from here we do five times with the right leg we go up. One and down all the way.
And exhale two and down all the way. And exhale three and down. Just think of your sternum facing down towards your pelvis. Four and one more. And five, and change, and left leg, one, and two, and three, and four, one more, and five and down. Now Botha legs are going to come up, but both legs are going to do little beats.
Seated Abdominal Curl w/ Double Leg Lifts
So they're not going to touch the ground. We're going to up one, two, three, four, five, six. Exactly. Rock and roll. Right. The quicker you go the easier it is, right?Okay. So Ed stays down and let's lift the legs up and we go one, two, three, four, five, six, seven, eight, nine and ten. Good, right? That's a good warm up. Okay. Let's repeat it. Let's do another two sets of 10, right? So we go down.
It should get easier. So we go keeping the flexion. So I'm pulling my ribs lower ribs backwards a little bit, guys. So it's the one time where you can really slouch a little bit, but not collapse. And here we go, one, two, three, four, five, six, seven, eight, nine, and.
Good. Do that. Cool. Let's go again. Straight over.
Reaching round. And up. And one, two, three, four, five, six, seven, eight, nine and ten and sitting up tall. Good. Now, I'm going to take a long shot here, but we're going to open the legs out into split position there. So split being a moderate kind of opening. Okay? So we're going to do the same thing. Yeah? Okay.
Horseback Variation
So what this does is this takes the advantage of the adductors out. Right? Cause our abductors are obviously synergist with our hip flexion. So now being in an abduct position, you can't really rely on them to lift your legs up. Yeah? Okay. So we Botha really dig deep into the abs and into those deeper hip flexors. So find your position, alright? So make sure it's round. That's it. So kind of horseback like on the apparatus as well, but make sure you reach a little bit further forward.Okay. So we're going to go up and down. So do the 10. We go one, two, three, four, five, six, seven, eight, nine, and ten. Alright. It's just it's just reminding you they're still there. Now we're Botha add in circles, guys.
So let's go. One, two, three, four, five, and one, two, three, four, five. So five forward, five back. How about that? Don't think I was Botha be doing this today. Alright, so circle forwards, are we going round? Okay.
So let's lift the legs up and we do little forward circles. We're going one, two, three, four, five, and backwards, one, two, three, four, and five. Good job, guys. Bring your legs together. Alright. Bend your knees, and now you deserve a pelvic curl. Alright. So we'll just do one because that's just Botha help us to open up because we still have some work ahead of us.
Pelvic Curl
So we're Botha take a deep breath in, abdominals roll up through the spine, and I'm I'm just thinking stretch here of my hips opening up, little opening of the abdominals not flaring, but just opening up, inhale. And then exhale as we bring it back down, down, and down, and release. Right? So I'm going to take my legs long again, arms up Ed, and I'm coming up into my roll up. So arms come up, head and chest. Exhale.
Roll Up
Now try to keep your arms parallel to the floor so nice and neat. So fingers together, shoulders out of the ears, deep breath in, and then exhale as we roll back. So this is a straightforward kind of roll up. So if you've, you know, studied different style of Pilates, inhale, try create the c curve, but I don't want to change your roll up as long as it feels like you are creating a shape And then when you come down, we maintain a shape. Yep. So I'm not thinking of changing into deeper flexion as I come up or down. So I come up to here I create flexion and now I stay in flexion and now the movements coming at my hips to come up. So it's really just a change in the angle of the hip joint eventually. Inhale and exhale as we go back.So I keep my same shape, so I don't want to do this thing of compressing into my lower back. And good. Inhale. And exhale. And inhale and exhale.
Mhmm. And one more time to come up so we go inhale and keeping our shape, keeping our shape, keeping our shape, keeping our shape, now we're here, now what we do is we keep our shape, bring one and two hands on and we're still in our shape. Alright? So that's Botha be your role like a ball position. So if you can just turn the fingers inwards, that's it. Good. And give yourself, I I love it that you close, but I would open the space just slightly there. It's going to be a little bit more forgiving if your thighs aren't pulling on to your ribs here, and hold that position. So right now, just think of balance. Mhmm.
Rolling Like A Ball Prep
Now try start using your breath to inhale just to tip back slightly, look here slightly and exhale to rock forward. So inhale. So it's more of a inner rhythm than my limbs that are moving, so it's inhale. And exhale, it's kind of hard to explain what's really moving me back inhale, but I like to think it's my breath and just a little bit of change of my center of gravity possibly coming from a little tilt of my pelvis, inhale, and exhale. So let's go into the roll like a ball.So we go inhale and exhale. Inhaling, exhaling. And one, and two. Good. And three.
Rolling Like A Ball
Excellent guys. And four. And one more. And pause. Hands higher up on the knees, then slowly melt back. The shins are going to come up. We're going to stop at the tips of our shoulder blades, so you set up for the abdominal series.
Double Leg Stretch
So there. So right now my knees are a little bit deeper and then my hip joint. I've got my hands right over the top of my knees where they meet the shin and I'm pressing down. I'm very deliberate with my hands. I'm looking up through my thigh, so this is my strongest position here, and we reach arms and legs out, we go inhale. And then we stay and exhale. One, and two, And three, and four, and exhale, five.And just lower the head and the chest. Alright. So that's one of three. So we go deep breath in and exhale as we come up. So we go reach. And it's one.
And two. So we're playing around with those isometrics. And three. And four, and five. Good. Head down and chest down.
Good. Last one. Deep breathe in. And this was planned, by the way. It's just happening. And here we go, and reach. And we're going one.
I'm just feeding off you guys. And two. And three, and four, one more, and circle around, bum, find the strong position, and bring the head and the chest back down. And exhale up. So single leg stretch.
Single Leg Stretch
So we take left leg out Botha hands on top of the right. Make sure there's a nice pressure there and I'll bring your chest up. So I'm not pulling myself up. I'm lifting myself up from my chest. And we got one shot and two, and three, and four, and five, six, seven, eight.Nine, and ten. And again, one, and two, and lift three, exhale four, and exhale five, exhale six, and seven, eight, beautiful nine, one more time, and 10 and hold, hug the knees and so let's table top the legs again, or in fact a little bit deeper than the table, interlace So elbows wide but not pinching the shoulder blades and we come up into the chest lift. So I want to lift, I want to get off to the top of the shoulder blades. Keeping our forward intention, just rotate up and to the front. There we go. And to the back. So stay there. Stay there.
Abdominal Curl w/ Rotation
Stay there. Stay there. Stay there. Randy, rotate a little bit more, but come a little bit higher. That's it. Good. Looking at me. Turn your head towards me. Good.And then up a little bit. There we go. Beautiful. Good. That's it. Good. So really the forward intention now rotate back, keeping your forward intention, your forward intention. So you're looking towards me, and then then we can stay in the center because we've got more to do so come back to the center and then come back down. And then hug your knees into the chest.
So now let's put that in practice. Yeah? So it's just about keeping that lovely height in your chest lift for the crisscross, right? Don't be tempted to move your Ed, alright? It's coming from here. Yeah? So that's what we want to achieve. So that lovely high sternum, so let's go again. So we could start into that knot tabletop, so just knees in a little bit deeper hands behind the head deep breath in and exhale. Okay. So we're going to rotate to the front of the room.
Criss Cross
So it means our back leg needs to extend. So I'm coming forward and forward and forward and forward and stay. And one shoe. And two, so my sternum has just passed my thigh and three, and four, but I'm trying to stay up off the shoulder blades for five, exhale, six, and seven, and exhale, eight, and exhale nine, and ten, I think we can do another 10, and go one, and two, three, four, exhale, five, keeping the lift, six exhale, seven, exhale, eight at nine one more time, and go back to the center, keep the height, and head down. Legg's up. Hands down at your sides.
Leg Circle
So Botha legs are vertical, right? Try, keep perpendicular legs, right? So I'd like everyone to be perpendicular, even if you need to bend your knees a little bit. We're gonna take our right leg and straight down without our back arching, we press the leg down and then we do as he flex the top foot and then plant to flex and then do a c flex. So push your heel up to the ceiling for me. One more time. Doors, you have plan to flex, and then do a c flex. So push the heel up and then hold.And we'll do small circles we cross the midline of the body and it's inhale and exhale. Two, and three, and four. And one more is five and hold. So we do the reverse, so we go out, it's down, it crosses the ankle to come back up. And so we go inhale and exhale. Inhale, and exhale, and inhale, and exhale go one more cycle. So it's in, and it's out and then we hold it up, plantar flex, bring the other leg up.
Hold it up. Keep both legs up. Leg goes down opposite obviously, so my left. I'm thinking of stretching out of that left hip flex the right for drive the heel up to the ceiling and point. And again, flex flex flex flexor do your ankle a favor. And point, do one more on the side and flex flex flex now keep that flex.
Keep pressing down through your left. And cross your midline. And it's inhale. I'm not going big. Exhale. And two. And three.
And four, and five, and and hold. Let's go to the front of the room or reverse inhale, some of you to the back. And in, and out, and in, and out, and in, and out one more time, and in, and out, and hold point, bring the leg up, take both legs down to 60 degrees, see if you can do the rollover for me. So we go up to 90, exhale to roll over. Flex, separate, legs come down. If your legs are down and they're straight, alright, tighten your thighs a little bit more and then roll through the spine.
Roll Over
Shoulders, stay down, plantar flex, and bring the legs to a point. So I know that's where I've got to work is keeping those shoulders open, but I do want you to press the arms down, so we go inhale. Exhale up and over. Now, keep the legs straight. Flex. Keep them straight. Separate. If you've got them straight, lower them down to the ground.If they're not straight, maybe just try work on the straightening first and then roll down. Roll plantar flex. Bring the legs down and to a point. One more time for me, please. Inhale up to 90, exhale to do the rollover.
Good. Now, just check your parallel position there. Just pull the kneecaps up if you can. So we tightening the legs a little bit. We flex the feet, so this is our stretch.
Then we separate Then lower them down. Good. So you guys are all great in this position here. Now, slowly, try keep your feet on the ground for as long as you can, as you come out of it. That's it. But you guys should know, obviously, you don't want to hurt your spine, you want to look after it, and then just bring the legs together to a point, beautiful, bend your knees in, good, and come up onto your knees for me. Can you do that? Mhmm.
Tall kneeling. So tall kneeling right over there. Beautiful. Okay. So up tall, pelvis at the moment is probably earring to more towards more of a anterior tilt because of our thighs being a little bit tight. Alright, I want you to change that and bring it into a little bit of posterior. Mhmm, look down slightly. Just a little bit.
Thigh Stretch
So we've created a little bit of shortening here. We're going to go into a thigh stretch. So now the only movement is happening at the knee joint and my shoulder joint. Stop there for a sec. And good. So we don't want it to become a backbend.So from there, we really want to shorten to look down a little bit there. Yeah. But it doesn't mean we push the pelvis forward. It's just the posterior tilt. And now from there, the movement's Botha happen at the knee joint. Knee joint knee joint knee joint.
Alright. Good. So I think we're holding back a little bit there. So I think we can go a little bit further back. What do you think?
So, you know, we did all those little leg raises, those compression, didn't do our quads any favors, alright? So let's get them into stretch there. So we go, arms come up. Keep the scoop looking down and we go. Keep it. Keep it. Keep it.
Keep it. Keep it. Keep it. Keep it. Keep it. Keep it. Keep it. Keep it, keep it, find your position. Now, extend that long line, press through the shins.
Good. One more. So arms come down. And here we go. Arms come up. Scoop and lower and lower and lower and lower and lower and lower and hold all fours. Hands and knees. Alright. So from all fours, tuck the toes under for me, and then you're going to press up into a pyramid position what I'd like you to do is get to a position where you can ground your heels.
Pyramid Tricep Press
So if you need to move your legs in a little bit closer to you, by all means, so it's not a perfect downward facing dog. It could have a little bit of flexion in the lumbar. So from here we go, there and there. Alright. Good. So we're just going to keep that flexed position there and then take Another step forward with your feet. Boom, and pull.Good. Alright. So make sure your arms are shoulder width apart. Uh-huh. So not too narrow. Cool. Now from there, we're Botha bend our elbows and our crown of our head is Botha go towards the mat. Yes, Mandy. Alright.
Try not to go too wide. So from there, I'm gonna go in and up. But now guys, I'm trying to keep my heels down. So as my crown of my head goes down, I'm pushing my heels down in opposition. So that's Botha help me maintain length.
So I go As I bend, I press my heel and Good. Let's go two more. So we go down down down down down down down down. Touch and good. So press the heels down. Go down down down down down down down down down down and come down onto your knees. Alright.
Plank w/ Scapular Abduction and Adduction
So we're Botha do some scapular adduction abduction. So you've got shoulders directly over your palms, knees, under your hips, and we're gonna stretch one and two. You're Botha push out of your shoulders for me. So all you want to do is keep a nice long line, a little bit of abdominals, and we let the shoulder blades adduct a little bit, and then abduct and let's go abduct and abduct. Now exaggerate your abduct. Become a little become a little bit kyphosis, a little bit kyphosis, but not with dropping your head.So we go again, adduct and abduct become a little bit kyphosis. And again, adduct and abduct a little bit kyphosis and then bring the knees in one and two. Roll up to tall kneeling, and then face me. Good. So just be, you know, it actually works best if you guys are a little bit staggered, so Mandy, yeah, you can start by coming in a little bit. Good.
Kneeling Side Kicks - Front and Back
And the two of you, all you do have to switch perfectly. So you just want to watch out for kicking the person in front of you. So we're Botha take our arms, let's say, to the right side. So we're Botha bring my I'm gonna do my left so we go arms out and we want to tip and lift. Okay? So I want to lift my leg up simultaneously. So I'm tipping, tipping, tipping, and lifting, trying to get this arm quite close to you. So it scoots it in one. Okay. So I've got a small little shape going under here, hand behind your Ed, and then just reach your top leg out nice and long.Good. And try, lift that top leg up a little bit. And then we're Botha bring the leg forward two kicks so it's flex flex and point point. And two there and back there. And three, and two, the back. Good. And four, but try bringing it up a little bit.
And five, and back. And six, and to the back. And seven, we should get energized and a little bit higher every time. And there, and I've lost count, and back. Do two more. Go one and back.
One more and two kick and back and back. Bring it out to the side. So I love doing this just push a little bit across and lift up a little bit higher. That's what gives us the work bend any arm up and just tip over and tip over straight away so we don't lose our momentum and hand behind and reach. Good. If you can think of pressing your pelvis forward a little bit, I tend to sit back into my hip flexor. So I press further forward with my hips and exhale.
This is the negative of long legs, and, very, and back. There are quite a few in this work, and there, and back, and kick, kick. And back. One and back. One more to go and then I'm getting counts from higher powers and then above and hold the leg good and bend and reach and let's lift and lift, whoop, and back, and sit. Good. So we're going to change other side again. And have a seat on the side of your leg, or your hip, right? So guys, what I want for this exercise for the side bend and the twist is, you know, what I find is that most people just for the way I like to do this exercise and I guess the way it was taught to me is that the emphasis should really be on your obliques and not so much your legs. So legs a bit longer always helps arm in a bit shorter. As soon as the legs are in too close, you're Botha wanna use them. Here, they're at a bit of a disadvantage. Now instead of pushing up at a diagonal, just lift your hips up.
Side Bend
So from here, we float up t position there. Alright. This leg's got nothing going on. Yeah? You can do that too. Try that. There we go. And now from here, lift the hips up and look down without rotating, come back into your t position.Now, pelvis just sinks down. We're not doing diagonal, we're just sinking to there. So we go up again. Here's our position, and then we go up with the hips and look down. And then we bring it back into the t and now just let the pelvis sink down, down, down, down, and then have a seat. Yeah. Good.
Okay. Now we're Botha do the twist. So what's Botha happen is our weight's gonna transfer. When we thread the arm, it's gonna move towards our feet. Yeah. The up and down is exactly the same thing. It's coming from the obliques. Okay? So we go into the same t position just by lifting up.
Side Bend w/ Twist
And now from there, we swivel So try go parallel to the floor with your bottom arm and then bring it back to your t. So you've got that t now and then bring your hips straight down. And again, and up and round. And in back. Bring it back. And straight down.Good job. Okay. And swing it round. So a little bit longer in your setup for the side bend. A little bit closer in. Yes.
Side Bend
And up we go with the hip, so just think of lifting, lifting. Good. Let's take this one out. Yes. So the top adductor is working there. And from here hips go up higher, head looks down, good job, and then bring it back into your diagonal, pelvis straight down. Just to our hover.And up and over, and back in, and I have a seat. Good, right? For the twist up we go. Diagonal, and rotate. So we swivel, try get your arm that's reaching, try lifted parallel to the floor. That's where the rhomboids will get a lovely stretch.
Side Bend w/ Twist
Your serratus has to work. Bring it back in, so we find our tea. And, not sitting, just floating. And there, and let's go through. All the way, stretch it, stretch it, stretch it, stretch it, and then bring it back.Bring it back. Bring it back. Okay. Then from there, we step one, two, and we come down. Oh and relax. So down and relaxed.
Prone Thoracic Extension
Happy days. Alright. So hands are gonna come to your side So right now I'm just thinking of my head as just floating chin is gently tucked in shoulders are open, and I'm gonna inhale to come up into a gentle lift and exhale gentle lower. Inhale, gentle lift, exhale. And again, inhale. Exhale.Good. Turn your head to the front, interlace your fingers and place your elbows down onto the mat if you can. Right. Both legs up off the ground. So I'm just keeping my head off just for my my microphone, but if you can keep your ears down and we're gonna do double kick, triple kick, Ed, one, two, three, inhale stretch. And turn the head elbows down two three and stretch the shoulders and turn one two three good and stretch. Excellent.
Double Leg Kick
And one two, three try to keep the legs alive throughout. And one more time, one, two, three, and stretch. And then your last one goes to the back, one, two, three, and stretch. Awesome. Break the arms free, bend the knees, take hold of your feet, and we'll do a rocking prep.
Rocking Prep
So the head can hover, try get a little bit of work going through your thighs, So I'm thinking of straightening my legs up and the more I think of straightening up with my legs and using my quadriceps I'm gonna get a little bit of help into my extended position. And then exhale. So again use the legs so I'm alive through my legs so they're much stronger than my arms are. So I use my legs to lift and lift and lift and lift and exhale. So important stretch of the front of our bodies.And we go again, abdominals and press. So the abdominals are supporting but then eventually they're getting stretched out. Good. Now try keep that height and just let go and circle. Let go and circle. So we've got arms high, legs high. Long inhale same as the hundreds and a two three four five into five and two two four five into four five three two five into three four five four two three four five into five five two three four five into four five six two three four five hold hands under the shoulders, tuck your toes under.
Swimming
So you're still strong through your back and all you Botha do is push yourself right up. And we lift up with the hips and it's three steps. So it's one, so follow me, two, and then the third is you'll push. And we roll up. Alright. So we're Botha go again.
Push Up
So you roll down for me. Awesome. We step one pause. Just one Just one. I know it's super exciting, but we're gonna get there. Now, your second step is where your front support's gonna be. So step two, it's big. And then your third, you're in place, and then you lower your pelvis and hold.Good. Hold hold hold push out of the shoulders, but chest up a little bit. Careful of the head dropping. Now we're Botha do two push ups. Inhale.
That's in is down, and exhale, but a stage fright. It's okay. We go again. Inhale as we lower. Exhale as we go up. We'll do that one more time.
So we go inhale as we lower. Exhale as we go up now, stop check, are you strong? Are your legs tight? A 100% tight. Now lift your hips up, take one step to the middle. Second step is closer to you, and then third is just pushing off with your fingers. Roll up.
Good. And repeat. So we got deep breath in. X. So can I just do that again? So we're still doing Pilates, right? So when we breathe, we don't do Botha into our necks, right? So lateral breathing. Yeah. Nice relaxed in the shoulders. Okay. So it's invigorating.
So here we go. So just so we get centered guys. Let's clean it up so we get nice and neat. Inhaling, and exhale as we roll. As soon as you get to the base of your roll down, take your walk, one, two, three. And then, duh, then you swallow a stick, you become tight. And then we go down, inhale.
Exhale, do one more push up. Inhale, exhale become tight then lift your hips and now it's a smooth walk. One, two, three. Good. Now we're getting the hang of it and we roll up. Good. Awesome. Inhale. Last one, exhale roll down.
Let's walk it one, two, three, and then we pause. League pull front, so left foot, plantar flexes. And we lift. And change. Two more.
Leg Pull Front
One and one more and there. Good. And hold. Now we do half of the push up. We just come up into that up stretch position. Gonna bend the knees a little hop, so have a look here, sorry, we're gonna little hop towards midway. Have a seat on your bum, legs out and we're gonna go into the leg pool back. Alright. So, you know, preferences with your hands or fingers forward or out to the side on the fist.
Leg Pull Back
So I'm Botha do the fist, so I've just still wrist issues, but if I keep my wrist nice and straight, then it feels absolutely fine. So from here, we're gonna lift up. Back support, and we hold. So we get open through the shoulders, and then we're gonna bring the right leg up for five. And it's this is dynamic. So we go and hold. Let's just Ed ourselves, get your hips up a little bit higher again. So try to get the soles of your feet onto the mat and we change.And hips, and then come back down. Hands, this time we turn them back and we bend the knees in. For the hip circles prep. Okay? So from here, try get your spine. That's first. So strong abs, but proud chest. Then the legs out Right? So we'll do five circles to the front, and then five to the back.
Hip Circles
So here we go. Inhale, exhale, two, three, four, and five, and hold and change. At in, two, three, four. One more is five. Cross right over left. Stretch forward.
Boomerang
So just say I'm just gonna scoot a little bit forward for my mat, and we're gonna go into our boomerang. So from there, we roll back and we find our hollow position. We trained this earlier on. Then palms go down and we do the roll over. We switch the legs one and two.And then we roll back through the spine. So as I start rolling, I've got to use my abdominals again, legs are strong and then we lift and we bring the arms into our teaser one position there. We circle and we stretch and swim over and let's go back so we roll back roll back roll back now palms turn and press and we switch And we roll back. So melting. Now the legs have become alive, the hips become alive, the abdominals roll me up and I'm thinking back again.
I'm thinking shoulder flexes. I've got a lift. I've got a lift. I've got a lift. Now hold there uncross your legs and lower and lift one and exhale, two, so to modify tees over two, three, and get the spine. And for one more, and five, hold it, bend both knees, right, and closest to the front behind you, arm up and just a quick stretch.
Modified Teaser
So we reach the hips up and we look down. And change and switch and press up. Good looking down. So press up through the hips. And bring it back and down.
Hip Stretch
The legs are already open. All we Botha do is lace the hands through hands over the top of the feet if you can. Alright? So I like to think of a little haggle of my knees into me, alright? So I'm pulling my knees in close and I'm also squeezing my knees together, alright? So that sets me up into a tight little ball. So from there, we roll back.
Seal
We do three taps, open the hip joint one two three and we come back up and then it's one two three and back. And one, two, three, and there, and one, two, three, and back, and one, two, three, and the last one. One, two, three, and back one, two, three, and bring it back in. And just cross your legs. And all you want to do is sit up nice and tall. Nice and relaxed through your hips.So now let's return to that breath. So it's in through the nose, out through the mouth and emphasizing the lateral breath. Just do one more deep breath in, and one deep breath out. Stretch your arms up to the sky, and then just roll forward over your thighs. Yeah. And just take a deep breath in there and deep exhale.
And then stack your spine back up. And well done, guys. Thank you very much. Good work.
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