00:00This is mod one for the bloat.
00:01We are going to do a vertical clock.
00:03So your clock starts up here, 12 o'clock.
00:06You're going to jump up and hit the ball.
00:07Three o'clock, six o'clock, nine o'clock.
00:10Let's get started. Have some fun.
00:12Make sure you're practicing technique
00:13and it feels good in your body.
00:15Let's go. Wide legs, racket in the right hand.
00:18Let's do 12 o'clock.
00:19We're jumping up, hit the ball at 12 o'clock.
00:21And it's 12 o'clock, jump up.
00:23And now we're going to go six o'clock.
00:24This is a drop squat.
00:25Get low, go between the legs if you want.
00:28Doesn't matter. Six o'clock, get low,
00:29hit the ball.
00:30And let's go right leg, nine o'clock.
00:32So you're going to hop over and hit that ball.
00:35Let's go right leg again.
00:36Little crossover hop.
00:37And right leg, three o'clock.
00:39And right leg, three o'clock.
00:41A little bound, hop back.
00:42Keep moving your body. Have some fun.
00:45This is mod two for the tipsy saxon.
00:47Starting with your feet wider than hip distance apart.
00:50Bend into those knees, reach those arms up overhead.
00:52As you do your saxon side bend to the right,
00:55you're going to just test the waters.
00:56You're going to come up onto the ball of that left foot
00:59onto those tippy toes.
01:01Place the foot down, come back through center.
01:03Go to the other side.
01:04Start your saxon side bend to the left.
01:07Come onto the tippy toes of the right foot.
01:09Place the foot down, come through center.
01:11Keep changing sides.
01:17Try to keep the back of the neck long
01:20and your head positioned over the cervical spine.
01:26So you're going to bring your hands all the way out like so
01:33and make sure you're sitting super tall.
01:35So whether you're sitting like me
01:36in this cross-legged position
01:38or you're sitting like so in a mermaid position,
01:41it doesn't matter.
01:42You can even stand as long as your spine is tall
01:44and you're good.
01:45So palms are flat and down.
01:47Then you're going to open them up
01:48and squeeze the elbows to the mid back.
01:51And my palms are up now.
01:53Out and in.
01:54All right, you can exhale as you come in.
01:56Inhale out.
01:58Just like that.
01:59Make sure you're squeezing your shoulder blades together.
02:02Really builds up the posture and attacks the whole back
02:07and really squeeze when you're in right there.
02:09I want you to try 20 of these
02:11and make sure you pay attention to every single move
02:13because they count.
02:14All right, high five.
02:15This is mod two for the seated leg twist.
02:19Starting with your knees bent,
02:20just bring the heels onto the floor.
02:22Bring those hands behind you,
02:24just wider than shoulder width apart,
02:26fingers pointing straight backwards.
02:28From here, you're just going to let your knees
02:30fall over to the right.
02:31Let those knees touch the floor
02:32and then just take a peek over your left shoulder.
02:36And then coming back to neutral.
02:37Inhale, the head looks forward,
02:39bringing those knees to point up towards the ceiling.
02:41Then exhale.
02:42Let those knees fall to the left
02:45as you peek over the right shoulder.
02:47Moving here with your breath.
02:49Inhale, exhale.
02:51Just getting some nice rotation into the spine,
02:54opening through the shoulders
02:56and the upper part of the back.
02:59Continue moving here.
03:01This is mod three for the seated leg twist.
03:04Starting with those arms behind you,
03:06fingers pointing backward, nice long spine.
03:08A little bend into the knees,
03:09bring your weight onto the heels.
03:11Let those knees fall all the way over to the right
03:14and then really look over that left shoulder.
03:16Get some rotation into the upper part of the spine.
03:19And then inhale, everything comes back through center.
03:22Exhale, the knees fall to the left,
03:23looking over that right shoulder.
03:25Nice little rotation to the spine.
03:28Inhale, coming back to center and exhale.
03:32Getting a little bit more movement and rotation
03:35every time you move.
03:39Let your eyes guide the movement.
03:45Continue moving here from side to side.
03:47This is mod two for the windmill.
03:50Starting with your feet wider than hip distance apart.
03:52Pick up your toes and turn your toes out at 45 degrees.
03:56Bend into that front knee
03:57and then reach those arms out shoulder height,
03:59thumbs face up to the ceiling.
04:01From here, drop your left hand
04:03on the inside of that left leg,
04:05looking up at your right thumb.
04:07We're gonna lower that left hand down
04:08on the inside of that left leg for three.
04:11Lower down, one, two, three.
04:14And then come all the way back up
04:16to that starting position and go again.
04:18Lower down, one, two, three.
04:23Come straight back up.
04:25Keep moving with your breath.
04:26Lower down, one, two, three.
04:29Exhale up.
04:32Working that right side of the body.
04:34This is mod one for the push swing pull side plank.
04:38Setting up in side plank position.
04:40Right elbow underneath the right shoulder,
04:42wrist in front of elbow, fist on the floor.
04:44Push your left foot into the floor,
04:46you're gonna make this nice long body of yourself.
04:47Right knee is just resting onto the floor,
04:50really anchoring down using your core.
04:53Bringing that hand in towards your center,
04:55you're gonna push that left fist forward.
04:58And then you're gonna bring that arm,
04:59swing it all the way behind and over the head.
05:02And then pull that arm down.
05:05And then we reverse.
05:05So you go push, swing, pull.
05:10Push, swing, pull.
05:12Keep moving here with your breath.
05:15Push, swing, pull.
05:17Working the rotations of the joint.
05:19Push, swing, pull.
05:22This is mod three for the advanced psoas stretch.
05:25Starting in a lunge position.
05:26Let's step forward with that right foot.
05:28Make sure there's enough distance here between your feet.
05:31Lean forward.
05:32You're gonna reach that left arm up towards the ceiling.
05:35As you bend your left knee,
05:36you're gonna see if you can reach back
05:38for that left foot with that right hand.
05:41Doors, I flex that top hand.
05:42Draw your belly in, control your balance.
05:45And now as you inhale, breathe into that left butt.
05:48And as you exhale,
05:49just kind of move your torso to the right slightly,
05:52pushing that left hip bone forward.
05:54Getting that nice stretch into the psoas, into the quad.
05:59To come out, engage your core.
06:02And then slowly release the foot, release the hands.
06:05And just step back into kneeling position.
06:07And make sure you do the second side.
06:10Bicycles are pretty much the best move
06:12you can do for your abs.
06:14One study found they're twice as effective
06:16as a traditional crunch.
06:18And let's face it, nobody really likes crunches.
06:21Here's how you do them.
06:22Lie on your back on a mat with your knees bent,
06:25feet on the floor, and hands gently behind your back.
06:28Don't pull your neck.
06:30Lift your head, shoulders, and upper back off the floor.
06:33And simultaneously, move your right elbow
06:36and left knee to the side.
06:38Simultaneously, move your right elbow
06:40and left knee towards each other
06:42while straightening your right leg.
06:44Draw your knee back up and move your left elbow
06:47and right knee toward each other
06:48while straightening your left leg.
06:50The faster you pedal, the more muscles you activate.
06:54Aim to do three sets of 15 reps.
06:57Pretty simple, right?
06:59This is mod two for the bloat.
07:00We are gonna do a vertical clock.
07:02So your clock starts up here.
07:0312 o'clock, you're gonna jump up and hit the ball.
07:06Three o'clock, six o'clock, nine o'clock.
07:09Let's get started, have some fun.
07:11Make sure you're practicing technique
07:12and it feels good in your body.
07:14Fast feet, tennis racket in that right hand.
07:17Let's go, 12 o'clock, jump up, hit it.
07:19And fast feet, it's 12 o'clock again.
07:21Jump up, let's hit it.
07:22And six o'clock, a little drop squat, hit it.
07:25Six o'clock, drop squat.
07:27And right leg.
07:29Let's go, nine o'clock.
07:30You're gonna bound, cross over, jump back.
07:33It's nine o'clock again.
07:35Keep moving your body.
07:36Right leg, let's do three o'clock.
07:38Little leap, keep going.
07:40And let's do left leg, three o'clock.
07:43Woo, hit it.
07:45Keep moving your body, have some fun.
07:48This is mod two for the IT band twist.
07:51Come to lie on your back.
07:53Reach your arms out shoulder height,
07:55palms face up to the ceiling.
07:57From your figure four position,
07:59you'll just cross that left leg over the right.
08:02Pick your legs up.
08:04And then as you exhale,
08:05you're gonna let those knees fall towards the right,
08:08letting the outside of your right foot come to the floor.
08:11And just stay in here,
08:13feeling that nice twist to the left side of the body.
08:16Take an inhale.
08:17As you exhale, draw your belly button into your lower back.
08:20Feel that rotation into the spine.
08:23Breathing here.
08:24Make sure you keep your belly button pulled in,
08:26protecting the lower back.
08:28To come out, squeeze the belly in.
08:31Lift those knees back up to center.
08:34Uncross your legs.
08:35Make sure you do the other side.
08:37This is mod three for the reaching forward lunge.
08:40Come into neutral position.
08:42Reach those arms out like a tee.
08:44Step forward with that right foot.
08:45Bend into both knees 90 degrees.
08:48Twist towards that front leg.
08:50Reach your left hand to the inside of that right foot.
08:53Lift all the way back up.
08:55Rotate back to center.
08:56Push off the front foot and do the other side.
08:59Step forward, big step forward with that left foot.
09:02Bend into the knees.
09:03Rotate, lean forward.
09:06Come right back up.
09:07Turn your torso to face forward and step back up.
09:10Switching and alternating.
