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Hello, thanks for becoming a member of me as we speak. We’re going to do some superior stage mat work on the EXO Chair. Are you prepared? We’re having a circle, I’ve a circle, and let’s take the arms ahead. Spacing the ft hip distance aside, holding the circle within the palms of the fingers, let your fingers be outstretched right here, after which bend your elbows, pulling the circle to your chest and stretch the arms forwards.
And as you bend, you calmly squeeze into the circle feeling that spotlight to the higher again. And really feel the shoulder blades pull again as you stretch your arms forwards and bend. Little little bit of stress. You may intensify the stress as you would like, however I am simply doing a light-weight squeeze there. Arms ahead, take the circle in the direction of down, and let it relaxation towards the entrance of the thighs wherever it lands and raise the chest and get up tall and roll down.
Think about that your head goes proper via the middle of that circle. The knees may be tender. The pelvis stays proper over the ft. I’ve to melt my fingers right here so I can go as little as I wanna go. You are able to do the identical if you want.
And roll up, begin urgent in with the higher arms into the circle, as you roll up via your backbone. Developing into an upright place, lifting the circle up in entrance as the top comes up and bend. And stretch and bend and stretch, warming up the again, we’re gonna do some thrilling issues on this class. I wanna get us good and heat first attain forwards, take the circle down, let it relaxation towards the entrance of the legs and raise the chest. After which roll down.
Chin goes to the chest, abdominals work to help the downward movement of the backbone. The pelvis stays over the ft. Let the physique dangle down, taking a stretch via the legs, after which roll via the backbone. Developing, arising, arising the arms attain ahead, wrap your fingers across the circle, this time pull the circle aside as you carry it to your chest. After which calmly press as you attain your arms straight, pull the circle aside as you carry the circle in, and tender stress because the arms attain out.
Another time. Pull, yet another time, tender press. Take the arms over your head, if that is not a cushty place for you with straight arms, bend your arms barely. Inhale as you lean to the left, maintaining the fitting hip simply over the fitting pelvis. So it is simply spinal motion on this second.
Exhale, get up and inhale, attain over to the fitting, spinal bending, maintaining that left pelvis proper over the left foot. And get up and begin to take the arms down, let the top go down. Roll down into the circle, rounding via the backbone. Get good and low into that stretch and roll up, we’re gonna repeat that entire factor yet another time. Standing up tall, the circle comes up the entrance, pull it aside, attempt to stretch it as you carry it to your chest.
After which tender squeeze as you’re taking your arms ahead. Pull the circle aside as you pull it in the direction of your physique. Smooth squeeze as you attain forwards. Only one extra time, please pull and attain. When is that this gonna get laborious you ask.
Oh very quickly and lean. This time let the pelvis go in the wrong way of the backbone. So final time we simply did backbone. This time we’re transferring in each instructions. All the pieces comes again to middle.
Take the backbone, let the pelvis go in the wrong way. So that you’re placing extra weight onto that outdoors foot, and the whole lot comes again to middle. The arms go down, the top follows, the backbone goes down, rolling via the backbone, pausing whenever you arrive on the backside, rolling the backbone up, bringing our consciousness inwards, warming up the physique, come as much as standing. And right here we go. We’re gonna do a warmup on the highest of the chair.
I’ve my springs right here set as much as go straight into footwork after this. So you can try this. I’ve my springs arrange on two and two. So two up from the underside. And you’ll in fact select your spring rigidity as you would like.
So we’re gonna roll again, carry the legs up, take the circle simply over the tops of the legs, press into the circle with the higher arms after which attain and again and attain and again. As your arms attain ahead over your knees, consider curling the chest into that form, and attain and again. And 4 and in and three and in and two, staying supported on the highest of the chair and one and again, holding the circle simply over the knees, the fitting leg goes out, then the left and straight down and the left. And three, preserve lifting that circle up. And 4, making a change.
This time drop the straight leg down and down. And two, preserve lifting the physique. And three and three and 4. Reaching down into hip extension. And 5 and 5.
Bend each knees, attain again, put the circle behind the again of the top. The fingers are simply on the beneath facet of the circle. Curl up a little bit greater, we go into crisscross. Twist and twist, first taking that straight leg straight down. And two, maintaining the top heavy within the circle.
Three and 4 and 4 and 5 and 5. Repeat from the opposite facet. Take the leg down and down. And two and two, totally rotating the backbone, three and three and 4 and 4 and 5 and 5. Each knees in, legs within the air straight.
Take each legs down and up, and each legs down and up. Are you resting in your circle? Only a query. Be sincere with your self. And two and up.
And one and up. Bend your knees, roll up and switch to sit down on the chair. So I’ve the spring. I imply it is a heavy spring, but it surely’s gentle sufficient in order that I can take one leg away. So for those who’re selecting spring rigidity considering each legs are gonna keep down the entire time, you may make a unique selection.
Arms are going ahead, backbone is staying straight. So mainly I’ve simply pushed the pedal right down to the place I do know I can help my backbone. And we’re gonna press into the circle and attain down with the legs, and pump and pump and pump and pump. Lifting the backbone up each time. And 4 and three and two and one.
Carry the pedal, preserve the backbone nonetheless, stretch one leg ahead and press down. And sure, I am shaking, it is regular, three, for me, making an attempt to carry the pelvis nonetheless, 4. And maintaining that leg parallel to the bottom as greatest as you’ll be able to, change sides, get sorted what I imply is stabilize, different leg goes ahead and press and two, urgent into the circle, three and 4 and 5, each ft down. Shift to your toes, raise the backbone, raise the knees. And press and press.
So I am doing a light-weight squeeze into the circle as I am pumping my legs. And press and press, and 4 and three, hopefully sitting all the way in which up tall, two and maintain. Take the left leg ahead and press 5. Urgent into the circle, 4 and three and two and one, each ft down. Take a second, I will take mine.
Get organized, proper leg out straight. And press with the left, 5 and 4 and three and two and one, each ft down, go right into a small V form. Heels are lifted. Convey the ring into your chest. Carry the knees and squeeze and squeeze and squeeze.
Pulling the abdominals again in the direction of the backbone, on a regular basis, not simply urgent out of your fingers, however urgent from the again. And 5 and 4 and three and two and one, step to the surface of the pedal. Take a minute, set up and press and press. Really feel the interior thighs working such as you’re squeezing a separate ring along with your interior thighs. And press and press and 4 and three and two and one.
Go onto your toes, preserve that broad form with the hips. And final set, raise the knees and press and press and urgent from the again, urgent from the abdominals such as you’re squeezing the air out of your physique with the circle, 5 and 4 and three and two and one. Carry the legs, step down. Off, flip round, I am gonna let my circle relaxation on the chair proper now whereas I get myself organized for a calf press, a calf elevate. So we have got the fitting knee on the chair, left leg on the bottom behind.
Take that circle, attain it up in entrance of you, bend your arms and squeeze and transfer the foot, and two and reminding us that that squeezing with the arms, helps us carry consciousness to the middle of the physique. And 5, full vary of movement with that foot. And three, urgent down via the again heel, two and one. I am laughing, ‘trigger I virtually misplaced my stability. Enjoyable reality, change sides, generally when it is laborious it makes me suppose it is humorous.
Arms up, elbows bend and press, management. Really feel the again of the leg working like as you are urgent down along with your ft, you are making an attempt to drag the chair in the direction of that again foot. and press, launch, final 5 and 4, discovering connection to the heel of the again foot. Final two, yet another, launch. Set the circle down and step off.
Okay, come up, we’re gonna be executed with the circle for now. Let’s simply put it to the perimeters, perhaps for good, I am undecided but, simply there. After which I am gonna give myself a little bit bit extra spring for what’s coming subsequent. I am gonna go one spring on two, which is 2 from the underside, one spring on three. Just a bit forgiving is what I am considering.
Be happy to maintain the lighter spring if that is what you select. We’re gonna come to the chair, we’re gonna push down on the pedal. Going into the complete pike right here, taking the fingers in the direction of the entrance fringe of the chair, lean over the wrists with the shoulders. From that place, get very spherical in your backbone. So what I need us all to consider is that we’re working with out transferring but.
Now let the top drop and decide that pedal. I gotta determine the place my ft go. Decide that pedal up, up, up, up, up. Use the right down to refocus into the middle of the physique. Push down along with your legs, push down along with your arm’s advantageous not hover, and raise and around the backbone on the way in which down.
So everyone knows, or perhaps you do not, however you do now, that the up a part of the pike is difficult, however are you able to create problem on the down. Two extra like that, after which we’re gonna do one thing a little bit bit fascinating, extra fascinating, enjoyable for my part. So right here we go, up. Keep lifted on the prime. How excessive are you able to carry the pedal up?
Now, preserve the pedal nonetheless and bend. Curl right into a ball, preserve the pedal nonetheless as you raise your pelvis greater. And preserve the pedal nonetheless as you bend right into a ball. And preserve that pedal nonetheless, preserve the top down between the arms and bend and stretch. What number of extra, you say two.
Bend and stretch, for those who’re shaking, you might be in good firm, ‘trigger I’m too, one. Work the down. Let your ft attain down so that you get a little bit calf stretch. Take your fingers in the direction of the entrance, do not pull the chair over, however lean again right into a stretch. So, from right here, we’re gonna come up, we’re gonna do one other pike, you are welcome.
However we’re gonna make it a little bit bit extra indirect focus. So we’re gonna take the left leg out in the direction of the left fringe of the pedal. Take the fitting foot, cross it behind the left leg, lean over your fingers once more, not ahead of your fingers however simply over. And now decide that pedal up, feeling a little bit bit in a different way within the abdominals, down and up and down. Shaky, shaky.
And up and down and two and down and one. Take the pedal all the way in which down. I am simply gonna readjust my foot so I really feel good and supported. Take the fitting leg up, let the backbone come up into extension, after which spherical and convey the leg behind the left, and arch and round, behind the left and arch, and round, behind the left and arch, and round, behind the left and arch, and round, behind the left. Step throughout, we’re on our proper foot now, left leg comes behind, hooking on the ankles, getting the shoulders over the fingers, raise the pedal.
(Meredith exhales) And down, push down, get the pelvis to go ahead, and left and down. Work the down, keep in mind and left and down. Oh, deepen and raise, I believe there’s two extra. You are proper, I must be extra cautious with my counting when it is troublesome. Final one, up, up, up, up, up, up, up and down all the way in which.
Taking that left leg off the fitting leg, we’re gonna raise the leg, take the backbone into extension, after which spherical, carry the leg round behind, and raise the leg into extension, and are available again behind, and lengthen, pulling the shoulder blades down and again, and flex and two and flex and one and flex. Step again via middle. Please humor me as we take the heels down for a stretch. Dropping the elbows down in the direction of the chair. You are welcome.
Come again up. Carry the pedal up and step down. Stand in your ft and get up. Okay, let’s flip round, sit down on the chair, place the ft into an open V form. Scooch ahead in the direction of the entrance edge.
Have your fingers simply outdoors of your pelvis. Push the pedal down. Put weight into your arms. Carry your self up off the chair. Get as little as you’re feeling which you could help that form with good shoulder stability, raise the legs, straighten the arms and bend and straighten the arms and bend.
Another, straighten the arms. Three, you say? Now maintain right here, effectively return to straight 4. We’re gonna roll the pelvis up. Come up right into a excessive form within the hips.
After which press and press, pumping via the hips. And three and 4 and 5. Convey the again down. Are we going once more? Sure, we’re.
Bend and straighten. And bend and straighten. We did 4, I used to be planning for 3, however I miscounted. So 4 once more, right here it’s. Final time, we go up, roll the hips up, get ’em good and excessive, and press 5, wrapping via the hips, three, two, one.
Convey the pelvis down and are available up onto the chair. From right here we’re gonna press the pedal all the way in which down once more. Stand in your ft, decide your pelvis up, squeeze your legs collectively, push ahead into the chair or backward into the chair I assume is a greater directive. Now raise the pelvis, dropping the top down between the arms. Push down along with your legs as you decrease down, making an attempt to drag barely away from the chair, you will be very shut.
And raise up and down and raise up and down. Now you’ll be able to stick to that or take the left leg ahead, and raise and down and raise and down and raise and down. Proper on the verge of a cramp, my pals, come up, proper leg and go up and down and up and down and up and down. Put the foot down, laughing as a result of it is laborious. Sit all the way in which up.
Let’s preserve that pedal all the way in which down on the bottom. Convey your arms up, raise your chest, circle your arms round, you are welcome, we’re having a tiny break. Stretching the chest, ‘trigger we’re about to return into that pike form. Let’s try this yet another time. Go up and open the arm stretching the chest and down.
I am gonna flip to the, to illustrate left. Left foot is in entrance, proper foot is behind. Palms are on the 2 sides of the entrance of the chair. Stand extra in your left leg than your, no left arm, stand sorry, extra in your left arm than your proper arm. Lean into the chair and decide the pedal up and down.
And decide the pedal up and down. And decide the pedal up and down. Maintain, take the fitting leg, come down out to the facet. Lean in, looking for my footing and raise. Retaining that leg lifting up, up, up and down.
And raise and down and raise and down. Stand on the pedal. Maintain the left hand on the chair. Shift out, so that you’re standing over your left leg. Hand comes behind the top.
Take the leg back and front and back and front and entrance, making an attempt to maintain it excessive all through. And two and again and one and again. Attain that proper leg behind the left leg, each fingers down, do not panic. We’re leaning again and discovering a stretch. I am taking my left elbow to the chair.
So that is only a stretch. If you’ll want to be totally different from me, you be happy please to prepare in a different way. Come round, sit on the chair, flip. (Meredith exhales) One hand on both facet of the entrance of the chair, or the entrance of this facet of the chair. Lean in, sq. the shoulders, we’re standing extra in the fitting arm and we go up and down, working the down and up and down.
We solely did three. And up and down. Take the left leg out to the facet, and raise the pedal up and down, pardon me, I simply want to vary the place my foot is. Right here we go, and two and down and one. And down, not a whole lot of vary for me as we speak, I’ll admit.
And I am simply advantageous with that. Hand behind the top. Take the leg ahead and up and again and ahead and up and again and ahead and up and again. Urgent the top into the fingers, two and up and again and one and up and again. Take that left leg again behind the fitting leg, and lean again for a stretch.
Okay, come up, fastidiously raise the pedal. We’re gonna take it down a notch, you are welcome. Perhaps you do not wanna take it down a notch, however I positive do. We’re gonna go to a reasonably gentle spring, the lightest the truth is, I am gonna take my springs setting down to at least one spring on one. Now you’ll be able to go heavier for those who like, however that is what I am selecting.
So what’s arising is a kneeling rotational train. So what I must do for that’s I wanna carry my mat again a little bit bit, as a result of I need some padding below my knees. So we’re gonna get the forearm up onto the chair. So for me, I’ve my left arm on the chair, my proper hand on the bottom. We’re gonna slide that left arm in.
Straighten the left arm down. Stand on that hand. Take the fitting arm out to the facet. Take your backbone to the fitting. Consider equal stress over your knees.
Come again out, bend your left arm and thread via the chair. Come again, it is like a single arm push up, out to the facet, carry the backbone round. Come again, come all through and again. And convey the backbone round and again and convey the physique via, reaching all through the within of that chair. Come again, carry the hand down, bend the arm, raise the pedal, take the fitting leg behind.
Do the identical factor with the arm. We raise the elbow to the pedal, raise the pedal, press the higher arm down, raise the elbow, take the pedal down, raise the elbow to the pedal, take the pedal up. Another, pedal goes down. Elbow involves pedal, pedal comes up, arm comes away. And we’re prepared to vary sides.
Assume perhaps greatest this fashion is best. Okay, so I simply need that padding for my knees. Left hand on the ground. Proper arm on the chair. So you must get in fairly shut.
Okay, so take the pedal down, raise the elbow, take that hand down. Convey the left arm out to the facet. Rotate your backbone in the direction of the left. Trying up at that hand, come via the chair, bending that proper arm like a single arm pushup, wringing out the backbone, straighten your arm, left arm comes out to the facet. We go into rotation, out of rotation, bend the arm and into rotation once more, however in the wrong way and middle.
And final one, into rotation and again, and into rotation and again. Place the arm down, stretch the left leg out, and convey the pedal up, and press the pedal down. And convey the pedal up, holding the physique sq. and press the pedal down. And convey the pedal up, and press the pedal down. And convey the knee in and raise the pedal up.
And convey each arms down, sit again in the direction of your ft, simply hovering off the ft, stretching the arms out in entrance. Taking a little bit shoulder stretch there. After which roll all the way in which up via your backbone. And we’re gonna transfer the mat again to middle now, in order that we will end with some again extension. So that you’re gonna come all the way in which down onto the mat.
Attain up for the pedal along with your arms. So ideally, can we keep on the prime of the spring? So my arms are above my head, after which we’re gonna take the eyes forwards. As we begin wanting in the direction of the pedal, the arm begins to press and we take the backbone into extension, bringing the pedal all the way in which down. Begin lifting the pedal again up.
Because the pedal passes the eyes, begin reducing the backbone again down. Slide the shoulder blades away from the ears. Carry the eyes, press down with the arms to information the backbone into extension, on the prime, you are wanting simply up or within the chair Carry the arms and reverse articulate, which means the physique comes down first. The arms raise and the top comes down final. After which we take the top up, urgent the pedal down.
Carry the arms, preserve the physique in extension. Roll down, yet another with a little bit change on the prime. Shoulder blades draw down, eyes undergo the chair, press down, now preserve your physique lifted and raise and decrease the arms for 5 and 4 and three and two, holding the physique nonetheless and one, and decrease the physique all the way in which. Lifting the pedal as you go. When you arrive on the prime of the spring, carry your arms down, press along with your arms and roll via your backbone.
Stretching the arms out in entrance as you sit all the way in which again in the direction of your ft. Simply pausing right here for a second or two taking a breath. We’re gonna stroll the fingers over in the direction of the fitting. We’re gonna lean into that left facet physique. (Meredith slowly exhales) Gonna stroll the fingers via middle, and over to the left and lean into that proper facet physique.
(Meredith slowly exhales) And stroll again to middle. Roll as much as carry the fingers simply in entrance of the knees, tuck your toes below. Use your arms to assist roll over your ft. Attain down in the direction of your heels, rock ahead over the toes, bringing the knees not all the way in which down, however simply to hover, simply stretching the ft a little bit and again. We’ll simply try this yet another time.
Rolling over the ft. Ft get a little bit work on this work too. Ft are a little bit problem on this work is what I imply. And again, so we give them a little bit love too. Take your fingers again to the place you want in an effort to stand in your ft.
Drop down into your stretch. Roll up via your backbone. Ending the way in which we began, arising, checking in, taking the arms up, taking the eyes up, letting the arms simply softly fall in the direction of the perimeters of the physique and down. And that’s the finish. Thanks for taking class with me.