00:00This is Mod 3 for the IT Band Twist.
00:02Come to lie on your back.
00:04Reach those arms out in front.
00:06Shoulder height, palms face up towards the ceiling.
00:09From your figure four position,
00:11cross that left leg over the right.
00:14Pick the knees up, lifting the feet up off the floor.
00:16Take an inhale here.
00:18As you exhale, let those knees fall all the way over
00:22to the right side.
00:24Trying to keep the hands on the floor
00:26and the shoulder blades on the floor.
00:28Feeling a nice stretch through the whole left side
00:31of the body, right into that IT Band.
00:33Breathing here.
00:34Inhale.
00:35As you exhale, draw your belly button into your lower back
00:39and feel the rotation in the spine.
00:42Breathing here.
00:46As you come out, draw your belly button in.
00:48Protect your lower back.
00:50Lift those knees back up through center.
00:53Uncross your legs.
00:54Make sure you do the other side.
00:56This is my three for the Advanced Supine Leg Crossover.
01:00Come to lie on your back.
01:02Making a T shape with those arms,
01:04palms face up to the ceiling.
01:05Start with both legs extended.
01:07Now reach that right leg straight up in front of the hip.
01:10Point the toe.
01:11And now think about that toe crossing all the way over.
01:14Try to touch your left middle finger with that toe.
01:17And then inhale, come back through center and change.
01:21Other side.
01:22Inhale, lift that leg up.
01:23Exhale, pull your belly in.
01:25Make sure your core is engaged.
01:26We're in spinal rotation here.
01:28Inhale, back up.
01:30Exhale, make sure you're using your core here.
01:32So lift the leg, draw the belly button in.
01:34Use your breath, exhale.
01:37Try to touch the toe and the foot and the hand.
01:42Inhaling and exhaling.
01:45Inhaling and exhaling.
01:53This is mod one for the Lat Wrist Stretch.
01:55Starting in a tabletop position.
01:57Knees under hips, hands underneath the shoulders.
01:59You're gonna walk your hands forward first.
02:01And then walk your hands to the right.
02:04Stretching here, just moving your left hip to the left.
02:06Pushing into that left hand.
02:08Stretching into the lat here.
02:10And then come back to neutral position.
02:12Stretching through the wrist.
02:14Place the back of the right hand onto the floor.
02:15Just pause there for a little bit.
02:17And then change.
02:19Place the back of the left hand onto the floor.
02:21Stretching through the wrist here.
02:23Coming back to neutral.
02:25And then going to the other side.
02:26Walk the hands forward.
02:28Over to the left.
02:29Push that right hip to the right.
02:31Push into the right hand.
02:32Get a nice stretch into that right side of the body.
02:35Walking back to center.
02:38Bring your hands underneath the shoulders.
02:40And then just stretch the wrists again, one at a time.
02:44Coming back to neutral.
02:46Continuing here.
02:47This is mod three for the lat wrist stretch.
02:50Starting in a tabletop position.
02:52Walk your hands forward and sink your hips back
02:55towards your knees.
02:56From here, walk your hands over to the right.
02:59Now really push into that left hand
03:01as you drive that left hip back.
03:03Getting a nice stretch into that left body.
03:07Breathe into the left side of the ribs.
03:09And then inhale.
03:10Walk those hands back to center.
03:12Walk those hands back to neutral.
03:15Bring your hands underneath the shoulders.
03:17Find a nice wrist stretch here.
03:18So just coming on to the backs of the hands, one at a time.
03:22Try the left side.
03:23Stretch through that wrist.
03:25Bring the hands back underneath the shoulders.
03:28Walk the hands forward, hips come back.
03:30And then walk your hands over to the left,
03:32stretching out through the right body.
03:33So push that right hand forward
03:35as you reach the right hip back.
03:37Nice stretch into that right body.
03:40To come out, lift your head.
03:42Walk your hands back through center.
03:44Coming back to neutral.
03:46Continuing here.
03:47This is mod three for the bloat.
03:50We're gonna do supine snow angels into prone cobras.
03:53Your trainer's gonna give you different options here.
03:55Just do the best you can.
03:56Make sure that everything feels good in your body.
03:58Let's come on to our back.
04:00Reach those legs forward, hands down by the hips.
04:03Lift the legs up, lift the hands up.
04:05Now big snow angels here.
04:07Keeping everything up off the floor and breathe.
04:10Inhaling and exhale.
04:13Full range of motion with those arms and those legs.
04:16Hips are externally rotated as are the shoulders.
04:19Keep pointing the toes, spread the fingers.
04:21Activate that front body.
04:23That's it, you're doing great.
04:25And now let's go into those prone cobras.
04:27So come out, come to lie on your belly.
04:30Bring your forehead down to the floor.
04:32Reach those hands down by the hips.
04:34Spread the fingers, point the toes.
04:36Lift everything up off the floor and hold here.
04:39Point your toes, squeeze your legs.
04:43We're just gonna stay here and hold.
04:46So what I'm gonna do here is I'm gonna
04:47roll my shoulders back because posture is very important.
04:50I'm going to go ahead and bring one leg back.
04:53Knee bending down as low as you can, chest forward.
04:56Open up those arms as if you're flying
04:58or like you're an airplane.
05:00And you're going to lift this leg up.
05:01Now, the more balanced you are,
05:04the higher you can bring that leg.
05:05And obviously, the more flexible you are,
05:07the higher you can bring the leg.
05:08But don't worry about that.
05:09What you're gonna do is you're going to lift up and down.
05:13Up and down.
05:15Now, if that is too crazy, bring your leg lower.
05:17Lift up and down right here.
05:20My whole leg is shaking to really keep me stabilized.
05:24Press your full foot into the floor.
05:26If you wanna make this harder, flex the foot.
05:28Lift up and down.
05:30You'll feel that glute right there.
05:32It is literal craziness.
05:34I love that move.
05:36And again, if you're falling, grab onto a chair.
05:39And one day, you'll be able to let go,
05:40let go of those training wheels,
05:41and it's going to feel so good.
05:43Have fun with this one, guys.
05:44This is called the plie squat.
05:46So what you're gonna wanna do is bring your legs out
05:49way past your shoulders and your hips, okay?
05:51My toes are faced outwards.
05:53I'm gonna bring my arms out like so.
05:54Floaty fingers, shoulders away from the ears.
05:57Keeping your core super tight,
05:58what I want you to do is slowly come down
06:01into a squat position.
06:02Now, make sure that you're not leaning over like this.
06:05You're tall, crown of the head towards the ceiling.
06:07And then you're gonna simply exhale and come back up.
06:10You're gonna go down and up, down and up.
06:13Now, if you wanna make this a lot harder,
06:14what you can do is actually come up
06:16onto the balls of your feet, just like so.
06:19Arms out or in front of you, doesn't matter,
06:21whatever is comfortable, and you're gonna come down.
06:23As you can see, we're working the calves,
06:25we're working those inner thighs, super crazy.
06:27And up, down, and up.
06:29And if you wanna make it really hard,
06:31you're gonna stay right here,
06:32and you're just gonna pulse it out
06:34and stay super duper low.
06:37So, if you wanna try this move at home,
06:39please try about 15 to 20 of them.
06:41You're gonna get some nice, lean, long legs.
06:44Good luck.
06:45This is mod three for the prone cobra airplane.
06:48Come to lie on your belly, prone position.
06:50Forehead towards the floor, hands by the hips,
06:53palms face down.
06:54Activate that back body first.
06:56So, point your toes, spread your fingers,
06:58and then lift everything up off the floor.
07:00Squeeze the hamstrings, squeeze the glutes,
07:03squeeze the shoulder blades.
07:04From here, you're gonna lift your left shoulder
07:06up towards the ceiling,
07:07keeping your hip bones pushing into the floor.
07:10Once you get that shoulder down and back,
07:12there's a pause here in that contraction.
07:14And then as you release, come back to neutral.
07:17And now do the other side.
07:18Lift that right shoulder up,
07:20and then pause and squeeze.
07:22Really drive that right shoulder down and back.
07:24Come back to neutral.
07:26Continue alternating sides, finding that pause,
07:29that contraction at the top of the movement.
07:31And rest.
07:46This is mod two for the bloat.
07:48We're gonna do semi-squat rotators
07:50and single leg push swing pulls.
07:53Your trainer's gonna give you variations.
07:54Just do the best you can.
07:56Keep moving that body.
07:57Starting with your feet wider than hip distance apart,
08:00bend into the knees, get into that semi-squat.
08:02Rushing arms.
08:03You're keeping the lower body stable.
08:05You're moving the upper body.
08:06Let's go.
08:08Keep twisting that upper body.
08:10Keep the belly button pulled in.
08:12Warm up through the core.
08:13Push into the feet.
08:14Keep those legs dynamic.
08:18Keep breathing.
08:19You're doing great.
08:21Into those single leg push swing pulls.
08:23Start to balance on your left foot.
08:25Pick that right leg up about 50 degrees.
08:28Bring those arms out in front.
08:29Two fists.
08:30Here's the action.
08:31Push, swing, pull.
08:34Push, swing, pull.
08:36Keep moving.
08:37Push, swing, pull.
08:39Push, swing, pull.
08:41Breathe.
08:45You're doing great.
08:46Keep moving your body.
08:47This is mod one for the prone cobra airplane.
08:50Come to lie on your belly.
08:51Forehead towards the floor.
08:53Hands by the hips, palms face down towards the floor.
08:56Lift your toes up off the floor
08:58and lift the head and the shoulders off the floor,
09:01keeping the spine nice and long.
09:03From here, you're gonna squeeze
09:05your shoulder blades together behind you
09:07as you open through that left shoulder.
09:09And then come back to neutral.
09:11Release back down towards the floor.
09:14And then come up again and do the other side.
09:16Legs are active.
09:18Squeeze that shoulder blade into the spine
09:20so that right shoulder's coming down and back.
09:22Open through the right side of the chest.
09:24And then come back to neutral.
09:27Place the toes and the forehead back on the floor.
09:29Continue moving here, alternating sides.
09:32Squeeze, really fighting that back body.
09:35Come back to center.
09:38Rest.
09:39Lift back up, other side.
09:41Shoulder comes down and back.
09:43Hips stay on the floor.
09:44We're just moving the upper body.
09:46Come back and rest.
09:49This is mod three for the sewing plank.
09:52Setting in plank position, hands under shoulders,
09:54feet hip distance apart, strong body.
09:56Push into those feet.
09:58Action in the hands, action in the front body.
10:00To come into the balance,
10:01you're gonna push into both feet,
10:03transfer your weight into the left hand,
10:05hug your belly in.
10:06Grab your thread and needle.
10:07You're going all the way under that arm,
10:10letting the hip come to the floor slightly.
10:12And now from here, you're gonna pull that arm
10:15all the way up, lift that right leg up,
10:17make that star version of yourself.
10:19Find all the muscles in your back body,
10:21push into that left foot.
10:23To come out, look down.
10:25Come back onto the feet.
10:26Reach that arm all the way under and go again.
10:29Reach as far as you can.
10:30Pull the needle through, lifting up.
10:35Dorsiflexion of that top foot, spread the fingers.
10:38And we go again.
10:39Come back into plank, thread the needle, pull,
10:42bring it through, strong body, strong breath.
10:47Coming back to neutral.
10:51Make sure you do both sides.
10:52This is mod two for the blow.
10:54We're gonna do supine snow angels into prone cobras.
10:57Your trainer's gonna give you different options here.
10:59Just do the best you can.
11:00Make sure that everything feels good in your body.
11:03Let's come onto our back.
11:04Reach those legs forward, hands down by the hips.
11:07Lift the legs up, lift the hands up.
11:09And now make that big snow angel.
11:11Keep the arms and the legs lifted,
11:13and then squeeze everything back to your midline.
11:16And then take a little rest.
11:18Lift everything up, big snow angel.
11:20Open, open, open, open.
11:22Bring it all the way back down.
11:23Close everything up, take a little rest.
11:26Find your breath, big inhale and exhale.
11:30Inhale here, exhale, squeeze it all together.
11:34Let's go into those prone cobras.
11:36Come to lie on your belly, forehead towards the floor,
11:39hands by the hips, external rotation of the shoulders.
11:43Lift everything up off the floor that you can lift up.
11:45Crown of the head reaching forward, toes reaching back.
11:48We're just gonna stay here and hold.
11:49Really fire up that back body.
11:51Spread your fingers, point your toes, squeeze your butt.
