00:00This is Mod 1 for the Bear Flip.
00:02Starting in that four-point position, knees under hips, feet hip-distance apart, hands underneath the shoulders.
00:08Pick those knees up off the floor. We're lifting the same hand and the same foot.
00:12Left side, and now try the right. Exhale.
00:16Transfer your weight each time.
00:19Keep the belly button pulled in.
00:23This is Mod 1 for the Wrestling Shuffle.
00:26Starting at the back of your space, bring that right foot forward, a little bend into the knees, arms in an athletic position.
00:31We're going to move, shuffling, three steps to the right.
00:341-2, 1-2, 1-2. All the way back.
00:371-2, 1-2, 1-2. Switch directions. Left leg leaves.
00:411-2, 1-2, 1-2. All the way back.
00:441-2, 1-2, 1-2.
00:47This is Mod 2 for the Front Kicks.
00:49Let's start in that athletic stance. Left foot forward, right leg back, bring those arms out in front.
00:53You're going to drive that knee up and then add a little kick.
00:56So it starts with a knee and then a kick.
00:59And kick.
01:01Just a little tap back. Your weight is on that front foot.
01:04You're using your core.
01:06Breath. Exhale on the kick.
01:09Keep moving.
01:11This is Mod 1 for the Reaching Shuffle Lunge.
01:14We're going to start to the left of our space in that athletic stance.
01:17So feet wide apart, toes forward, arms out.
01:20We're going to shuffle to the right twice.
01:221-2, now lunge and reach that arm to the right.
01:25And now to the other side.
01:26Shuffle, shuffle, reach.
01:29Shuffle, shuffle, reach.
01:32Shuffle, shuffle, reach.
01:53This is Mod 1 for the Front Kicks.
01:56Starting in the athletic position.
01:58Left foot forward, right leg back.
01:59Get those hands up and we're just going to do some knee drives.
02:02That right knee is going to come up and then tap the foot back.
02:05So you're just using your core here.
02:07Get that knee up.
02:08Find your breath.
02:10Exhale on the way up to get that knee up.
02:12Tap the toe.
02:13Light on those feet.
02:17And make sure you do the second side.
02:48This is Mod 2 for the Iron T.
02:51Start at the back of your space.
02:52Athletic stance.
02:53Quick feet forward to the right, to the left, and straight back.
02:561-2, 1-2, 1-2.
02:59To the left, back to center, right back again.
03:02The other way.
03:03Right, left, left, right.
03:04Right, left, right, left.
03:06Left, right, left, right.
03:08Again.
03:09Right, left, right, left.
03:10Left, right, left, right.
03:12Right, left, right, left.
03:14Hold it in until your shoulders are at the edge of the ball.
03:16And place your hand behind you for extra support.
03:18Feet are hip width apart.
03:19Take one hand behind the head.
03:20Lift the opposite knee up.
03:22Now crunch like an oblique twist.
03:24And then lay back as you stretch your leg out.
03:27Squeeze, lift.
03:28And reach.
03:34You're gonna go for 15 reps on that side.
03:36And then switch to the other side.
03:39This is Mod 2 for the Cross Crawl.
03:42Starting with your feet in neutral position,
03:44bring out those Russian arms.
03:46We're gonna lift the right leg
03:47and then rotate towards that lifted leg.
03:50Come back to neutral, change.
03:52Pick up the other leg, twist towards it,
03:54come back to neutral.
03:56Lift and twist.
03:58Lift and twist.
04:01Breathing.
04:02Exhale on exertion.
04:10This move will strengthen your knees and prevent pain.
04:14Lie down with your left leg extended
04:16and your right leg bent.
04:18Lift your straight leg up until both knees meet.
04:21Then slowly lower your leg.
04:23Do 10 to 20 on each side.
04:34Stand with your feet hip width apart
04:36and a dumbbell or a water bottle in each hand,
04:39palms facing in.
04:41Cross your right ankle over your left knee,
04:43then lower into a squat
04:45while raising your arms in front.
04:47Repeat 10 times on each side.
04:54This super relaxing move
04:56gently stretches the muscles in your neck and shoulders
04:59and can ease a tension headache.
05:02Get as close as you can to a wall,
05:04keeping your legs together.
05:06Close your eyes, relax your jaw,
05:08put your hand on your belly
05:10and breathe deeply and slowly.
05:12You can stay here for up to 10 minutes.
05:15This is mod three for the squat rotator.
05:18Standing with those feet wider than hip distance apart,
05:20get low into that squat,
05:2290 degree bends into knees and hips.
05:24Reach those arms out in front,
05:26clasp those hands and let's move the upper body.
05:30Twisting the upper body,
05:32trying to keep the lower body as stable as you can.
05:35Work the movement into the upper spine.
05:41I want you to sit up nice and tall,
05:43feet flat on the mat.
05:44Take your hands underneath your thighs,
05:46hinge back, scoop in those lower abs
05:48and then lift your legs up
05:50so that they're parallel to the floor.
05:52Inhale a breath and then release the legs
05:54and stretch the arms towards the toes.
05:56We're going to hold here for eight breaths.
06:01Bring the legs back to starting position,
06:03rest down in between and then do two more sets.
06:11This is a great classic workout.
06:12Obviously, it's great for your core strengthening,
06:15but the interesting twist to it is the opposite limb.
06:18So you're stretching out your leg and your arm
06:20at the same time,
06:22which really helps strengthen your rotational core strength.
06:26Good job.
06:27Go get a glass of water
06:28and give yourself a pat on the back.
06:31This is mod one for the tipsy saxon.
06:34Starting with those feet wider than hip distance apart.
06:37Little semi-squat into the knees,
06:38reach those arms up overhead.
06:40Start your saxon side bend to the right.
06:43Come back up through neutral exhale
06:45and go to the other side.
06:47Try to keep the length of both sides of the body
06:51as you move the torso from right and to left.
07:01Kneel on all fours.
07:03Stretch your left leg back and out
07:05so it's diagonal to your torso.
07:07Bend your left knee to 90 degrees
07:10as you swoop your right foot up towards the ceiling,
07:13allowing your butt to lift.
07:15Straighten your knee and lower your foot back to the floor
07:18and try to do at least 30 of these on each side.
07:22This is mod one for over the line plank.
07:25Coming into that quad position,
07:28knees under hips,
07:29balls of the feet onto the floor,
07:31hands under the shoulders.
07:32You're going to walk your hands over the line.
07:34Think of a line right here.
07:36Go over and over and then back.
07:41Over, over and back.
07:43Just trying to maintain stabilization in the pelvis,
07:47stabilization in the shoulders.
07:50This is mod one for the squat rotator.
07:52Standing with your feet wider than hip distance apart.
07:55Bend into those knees 50 degrees.
07:57Bring those arms up into that cross position.
07:59Fingertips onto the shoulders.
08:01You're going to twist the upper spine
08:03while you stabilize through the lower body.
08:06Keep the weight into the heels,
08:07belly pulled in, just moving the upper body.
08:10Primal movement.
08:11We're twisting.
08:12Breathe.
08:21If you've got a tight lower back,
08:22this move can help.
08:24Sit into your right hip,
08:26bending your left foot over onto the floor like this.
08:29Place your left hand on the floor behind you
08:32and your right elbow on the outside of your left knee.
08:36Straighten your torso and turn gently
08:38to look over your left shoulder,
08:40holding for five to ten breaths.
08:42Then switch sides.
08:44This is mod three for the J drill.
08:46Starting at the top of your space.
08:48Athletic position.
08:49Moving through this J drill,
08:50speed, agility, directional change.
08:52Right over left.
08:53Step.
08:54Hit the ball.
08:55Back.
08:56Left over right.
08:57Step.
08:58Transfer the weight.
08:59Get back.
09:00Right left.
09:01Step.
09:02Hit the ball.
09:03You got this.
09:08Sound effects help.
09:14Sometimes we forget how important a strong back is
09:17for maintaining great posture and a long, lean core.
09:21This move is great for your back and your balance as well.
09:25From all fours, reach your right arm forward,
09:27parallel to the floor,
09:29then straighten your left leg back and flex your foot.
09:32This is harder than it looks.
09:34Then move to the other side.
09:43This move looks simple but is really challenging.
09:46Stand with your arms out, thumbs up.
09:49Tip your thumbs back.
09:51Move them down and back to begin tracing a figure eight.
09:55At the bottom of the circle, turn thumbs forward and continue.
09:59Trace the rest of the figure eight, ending with your thumbs up.
10:03That's one rep.
10:04See if you can do 50.
10:08This is mod two for the bear flip.
10:10Starting in your four-point position.
10:12Hands under shoulders, knees under hips.
10:14Pick those knees up off the floor.
10:16We're going to lift the left leg and the left arm up
10:18at the same time, keeping the bend in the knee and the elbow.
10:23And now try the other side.
10:26Opening the hips and shoulders to the side.
10:32Transferring the weight from one side of the body to the other.
10:37This is mod two for the hay baler side lunge.
10:40Starting with your feet in athletic position.
10:42Big step to the right.
10:43Find that side lunge.
10:4470-degree bend into that right knee.
10:46Bring your arms to the right and reach and throw that hay bale over that left shoulder.
10:51Think about the upswing.
10:53You're using all of your effort on that upstroke.
10:57Breathe, exhale, draw the belly in.
10:59That's going to give you your power.
11:01Push into that right foot.
11:05Hinge back from the upper body, hollow out the lower abs
11:08and float your legs up so they're parallel to the floor.
11:10Stretch your arms out.
11:11Keep your shoulders down and back.
11:13Keep drawing the abdominals in and up and try and lengthen out your spine.
11:16If you feel comfortable here, you can straighten out the legs.
11:19Engage the pelvic floor muscles, inner thighs.
11:22Sit nice and tall.
11:24Hold here 5-15 breaths.
11:31Relax for a moment and repeat up to 5 times.
