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00:00Hey everyone I'm Emily and this is your Studio Bar Flow. So today's class we're
00:05going to work through three flowing sequences that cover a full body bar
00:09experience and we'll use a couple pieces of equipment to do that. So first
00:14things first, you'll notice I'm wearing socks today. You can go ahead and throw a
00:17pair on or use gliders, whatever you prefer. And then you also want to grab
00:21three sets of weights. I'm going to work with tens, eights, and fives. Just make
00:26sure to grab a variety of weights for yourself and we'll use them for upper
00:30and lower body work. And then finally you want to grab a ball. That's all you need
00:35to know to get started. So with that we'll begin with a warm-up side lying on
00:39the left side and we'll use the ball. We're gonna take about 30 seconds of
00:43breath work. So starting super chill, just come onto your left side, allow your left
00:48shoulder to come onto the mat and then the ball to go right under your head and
00:51neck, just somewhere comfy. And just start hands resting and breathing through
00:56your nose and out through your mouth. So just a few breaths to ground you,
01:03especially if you're just feeling a little frazzled and need to land into
01:08your body and into the mat. Awesome. We'll get just one more breath wherever you
01:15are. And then start to make your way onto your left forearm, grabbing the ball with
01:20your right palm and placing it between, I'm sorry, grab the ball, reach it up and
01:25overhead, right leg reaches long. Draw back, bend your right knee, and then reach. So
01:31it's a right full side body. Release and twist. Pull. Reach. Nice. Pull. Reach. Let's get four more
01:43right here. Pulling joints apart and then in the other direction. Two more. Two. Place
01:49the ball between your knees. Squeeze it. So we squeeze the ball. Lift your hips up. Lower
01:55down slow. Release the ball and then bring that into single count tempos. So it's
02:00squeeze, lift, lower, release. Waking up inner thighs, obliques and glutes here. We've got
02:08four. Three. Stay lifted in the side plank right here. Reach your right arm high. Carve
02:14and scoop. Carve under your left rib cage, then reach back up towards the sky. So
02:20pressing down and out through your left forearm as well as left shoulder. Nice. Squeeze the
02:26ball hard and just maintain tension on the ball. Up for two, down for two. So carve, reach.
02:35A couple more. Carve. Reach. Next up, you'll meet me kneeling with the ball between your
02:41ankles. Two more. Two. Last one. Go ahead. Grab your ball. Join me on your knees. And then
02:50just place the ball between your ankles. So knees are wider apart than toes are. And then
02:57hands behind head, elbows wide. Squeeze the ball with your ankles. Send your hips towards the
03:01ball. And then come back up. This is like a half deadlift. So we want a flat back and
03:05we want this to be a hip hinging motion. So tailbone goes backwards in space and then squeezes
03:12underneath your pelvis, right? It's not a squat where your knees would be pushing forward and
03:16back. And the kneeling nature of the setup kind of gets you in that alignment. Good. Squeeze.
03:24You're going to see this with weights later on in the class. So this is just like a nice
03:29preview and also showing you the option of doing it body weight alone, which is always
03:34there for you.
03:35Let's go. Let's go a couple more and then we'll pulse it. Two more. Last one. Find your halfway
03:42point and pulse toward the ball. Down. Up. Down. So you've got like a 45 degree pitch through
03:47the torso. And then just sinking down. Feeling your hamstrings really wake up here. Woo.
03:57Nice. Give me eight more counts. Right here we go. Eight. Ha. Six. Come all the way up to
04:04a high kneel and draw your inner thighs together. Squeeze. Release. So this is quite subtle, right?
04:11Like tiny little movement sliding the knees toward one another. Holding tight to the ball
04:17with your ankle bones. Squeeze. Release. One more. We'll come into that side lying on the
04:22right. Three, two, one. Grab the ball. Meet me on your right forearm. So knees are stacked
04:29and bent. Reach your left arm, left leg long. Drop back for two. Reach out for two. So full
04:36body twist here should feel really nice through the spine and torso. And then getting your elbow
04:43and knee joint to move. Just sort of lightly mobilizing us. Try not to sink in this position.
04:49So push down and out through the right forearm. Good. Let's get about two more here. And then the ball
04:56goes between your knees. Okay. Last one. Go ahead. Place the ball between your knees and then start
05:02with that squeeze. There you go. Squeeze. Lift your hips. Hold. Lower down. Release. And then bring it
05:10into single count tempo. Squeeze. Lift. Lower. Release. Again. Squeeze. Lift. Lower. Release. Repeat. Squeeze.
05:21Lift. Lower. One more time. Stay lifted. Reach your left arm high. Carve and scoop. Three, two, one.
05:28Carve. Lift. Up. Nice. Carve. Lift. Up. Beautiful, guys. We've got a few more moments here.
05:36And then we're going right back to that kneeling setup. But we'll do it with weights. In four,
05:40three, two, one. Okay. Take a breath. And then go ahead. Grab. I'm going to go for 10 pound weights.
05:48My heaviest set here. And I'm going to place one on either side of me towards the top third of
05:54my mat.
05:54You can do the same. And then I want you to place the ball between your ankles. Toes are closer
06:01than knees.
06:02And then very simply pick up the weights with your hands. Roll your shoulders back. Start with a tall
06:08kneeling posture. Send it back for two. Bring it up for two. So you're going to send tailbone and glutes
06:15towards the weights. You have a couple options for where the weights could be. Hanging them like this
06:23might just feel most comfortable in your body. You could also place them on your hips
06:29and or right in front of your chest. So whatever feels right for you, stick with that. We're going
06:36to work through this half range and then into pulsing just like we did in the warmup.
06:42Nice. Boom. You could also try it with the weights in front of your thighs.
06:47That might feel better. There's just lots of options here today. Down for two. Exhale up. So this
06:53first flowing sequence is focused on lower body. We're going to find pulses in four and three.
07:02Find your halfway point or a little bit lower. Stay and just pulse. Here we go. Boom. Boom. Right on
07:08the bead. Down, up, down. If your knees are feeling a little sensitive, you could throw a pillow or a
07:14blanket underneath them. We will be doing a lot of kneeling work in this first sequence. So feel free
07:19to pause. Grab a pillow if you need it. Woo. Eight, seven, six. Yeah, really lights it up with these
07:28pulses. Four counts. We're going into that inner thigh squeeze. Keep a grip on the weights or dump
07:34them if you'd like a breather. You got three, two, one. Take it up. Squeeze in and out. Good.
07:43So really simple inner thigh adductor magnet kind of sensation. Drawing them toward each other with
07:50this really subtle energy. Squeeze onto the ball with the inner heels and feel how that really brings
07:57it together for you. Good. Squeeze and squeeze. Four more. Let's go. Four. Back to a half deadlift.
08:04So fuller range, but not fullest. Three, two. Pick up the weights. Let's get it. Down.
08:11For two. Up. For two. Sending tailbone toward the ball. Bring it up. Good. If you want to get a
08:18little
08:18quicker, you could. A little more aerobic. Your call. Nice. Smooth. A couple more and it's pulsing.
08:30In four. Three, two. Find your depth. Stay there. Pump. Squeeze the ball with your ankles.
08:39Yep. Hold that squeeze and pulse. Woo. Nice job, you guys.
08:47Find your breath. Stick with it. Flat back here. Engage through the front of your abdominal wall.
08:53Oh, that burn. Ten. Eight. Six. Inner thigh squeeze. Three, two, one. Come all the way up.
09:03Gentle squeeze. In and out. It's like an inch of movement, but it takes a whole lot of effort.
09:11And I want you to really focus on your heels pressing into the ball the entire time, both
09:15in the squeeze and the release. Boom. Nice. We're going to hit a matrix kneeling next.
09:21We'll start with the weights resting on your hips for it. You're going to keep shoulders over hips
09:25as you lower your torso down towards your heels. Four counts will go there. Four. Three. Grab your
09:33weights if you want to use them. Two. Bring them over hips. Three, two, one. Here you go. Matrix. So
09:39this is
09:39not a hinge. This time you're keeping shoulders over hips as you lower and lift. Push into the tops of
09:47your feet and your shins on the way up. This is a quad dominant exercise. So we're actually
09:53not so much in the hamstring glutes. We're in the quads. Yes. Good. If you're not feeling
10:01it, likely your shoulders are ever so slightly forward. Stack into that stacked posture and
10:07try to maintain it on the way down and the way up. Slower is better here. Good. Down. Up.
10:18Control. Control. Control. Lower back down. Once more. Pulse it. Three, two, one. Get low. Just pulse.
10:26Down. Up. Quads. Firing. Ha. You could certainly go body weight. Especially for the pulsing work.
10:38Keeping shoulders as much on top of hips as you can. Eight counts. Let's go. Eight. Six. You get
10:45to rest. I'm going to demo where we're headed next. We're there in three, two, one. Okay. So
10:53I just want to show you. Right foot forward. Weights in hand. Tuck your left toes. Hover
10:59your left knee. And then start to extend back. We're going into a glider lunge here. So we're
11:04using the socks or the glider. Back toes just sort of gliding across the mat. And we're doing
11:08this together. So find the right foot forward. Left foot back. Hold the weights. Here we go.
11:14Down. For two. And up. For two. I like to place the weights between my pointer and middle
11:21finger. That's just like the grip that feels good. You could certainly go like traditional
11:25grip. And then your back leg is externally rotated so that the outer edge of your big toe is sliding
11:33on a diagonal toward the back left corner of your mat. We're still in quads. Good. Going
11:41as deep as you can. Just over 20 seconds. We're back into a kneeling matrix set. Down. Flat back.
11:51Press. Couple more. Four. Try not to lock out in the right front leg. Yeah. Two more. Two. Last one.
12:03Come back
12:03to kneeling. Tops of the feet on the ground. Matrix down. And up. Let's try for a single lower lift.
12:13If that's too fast and you lose the feeling, slow down. You could have weights at chest if you want
12:20to just try something a little different. But the number one thing I want to see is shoulders staying
12:26over hips the whole time. That's the challenge. That's what makes it quad dominant. We pulse.
12:34Another four counts. Four. Three. Two. Get low. Find your pulse. Boom. I'm dropping my weights. You're
12:42welcome to as well. I love when we just get nice and heated and fiery right in the first series.
12:50Yeah.
12:50Yeah. Eight. Seven. Six. Five. Stay. One more. Three. Glider lunge on the left foot forward.
13:06Three. Two. One. Okay. Let's set it up together. Left foot forward. Tuck your right toes. Lift
13:11your right knee. Pick your grip for the weights. Send the right leg back. Three. Two. One. Down.
13:16Three. Two. Up. So the range is full. You're trying for as much depth as you can get, but resisting
13:26locking your left knee out at the top of your range. Upper body is pitched forward 45 degrees
13:34and we're still breathing. Nice. Good. Down and up. Couple more. Couple more. Spread your left
13:44toes out. Inhale. Exhale. Push through. Four. Glide it out. Three. Two more. Two more. Two. Let's
14:00finish together. Last one. Inhale. Exhale. Gorgeous. Place the tens down towards the middle of your
14:08mat. Lighter weights if you want it. We're still in lower body, but we're going into bridge.
14:12We'll bring the ball with us. So let's place the ball up in between your inner thighs.
14:19Lay down onto your back. Place the weights over your hips. Okay. Full range bridge. Really
14:25simple. Heels under knees. Three. Two. One. Up. Down. So just settle into the shape and into
14:35the range and then make a choice. Do the weights you're working with right now feel like they're
14:41serving you. Do you want to go lighter? Do you want to go body weight? It's all available to you
14:48and you can change your mind at any point. That's nice. Let's get eight. Give me a little bit more
14:56more pressure on the ball. Digging in through your heels. Four. We pulse in three. Two. One.
15:08Next time the hips go up, they pulse. Bam. Feet are hips width apart. No wider. If you want
15:14more inner thighs, walk your feet to touch. Pulse. Pulse. Nice.
15:25That's it. Let's go. Eight. Six. We'll hold our hips high. Squeeze the ball. Three and two and one.
15:34Let's go. Squeeze. Squeeze. Press into your pinky toe and your big toes and then barely releasing but
15:44creating more and more pressure on the way in. In more. In more. Yes. Eight. Seven. We're going to shift
15:55into an upper body set staying on our backs in another four counts. I'm going to switch to eight
16:01pound weights. You could stay with tens. You could go lighter. It's your choice. Three. Two. One. So
16:07just bring your booty down. Change weights if you want to. And then we're going into a narrow
16:13shoulder press. Elbows by ribs. Three. Two. One. Push. Bring it down. We want the weights to go right
16:20above shoulders and then right back down. We're hitting anterior delts. So the front third of your
16:27shoulder muscle, your deltoid. Can you hold the ball tighter and stay there with that grip?
16:35So inner thighs working in the background. Inner thighs connect to pelvic floor. Pelvic floor
16:40connects to core. So we're firing through all cylinders here. Nice. Okay. Next up is a 90 degree
16:49bent arm raise. So you'll hold the bent arm shape and we'll slide it up in four. Three. Two. Let's
16:56go
16:56really slow. Check it out. Slide. Lower. Bring the weights above your shoulders and then bring
17:05them right back down. So instead of extending now, we're maintaining the 90 degree bend
17:11and then sending elbows to sky, weights right above shoulders. Good. Press your low back into
17:17the mat. Re-grip the ball if you've forgotten about it. Or eliminate the ball, right? You can
17:23make this truly upper body. It's your choice. Whoo. We've got another set of delts in four, three,
17:35two. Extend your weights on a high diagonal. Raise to shoulder line. Lower back down towards
17:43the thighs. You may want to go a touch lighter on the weights for this moment, but it's entirely
17:51your call. We're not here for crazy long. About 30 more seconds. So maybe that helps. Whoo. Nice.
17:59We're going to go back into that lower body bridge set so you can move back to the heavier weights
18:03if you'd like or stick with the ones in your hands. Your choice. Nice. Slow and controlled right now.
18:13Slow on the way up. Slow on the way down. You can feel how the bottom half of this range
18:18is where
18:19most of the work is. So stay there. Don't pass through. Once more. Awesome. Bring the weights
18:28to your hips. Maybe let's try this with toes and heels touching. Full range bridge. Three,
18:33two, one. Let's go. And down. We're flowing, baby. Whoo. This is that studio style experience. Like,
18:42the facet of it that I love the most is it's just like this seamless experience. The workout is just
18:47coming at you. You don't have to think about it. You just got to move. Whoo. Nice. Let's crack a
18:55smile
18:55and have a little bit of fun. Ha. There we go. Yeah, the vibe is right. Lift lower. Try not
19:04to arch
19:05through your low back in order to lift. Think of actually tucking your tailbone under ever so slightly.
19:09You've been driving through your heels here. Whoo. Ten seconds. Come on. Eight. Seven. Six. Five. Four more. We pulse.
19:23Three. I want you to make friends with this set of pulses. Three, two, one. Here we go. Ha. Boom.
19:32Yeah.
19:36Nice. We got eight. Seven. Inner thighs are feeling the love. Four more right here. Four. You're going to
19:47hold either with your hips on the mat or off the mat and squeeze the ball. Three, two, one. Your
19:52choice.
19:53Squeeze. Squeeze. Oh. Those inner thighs are like, excuse me? How dare you? Ha. Ha.
20:03Whoo. Little push. Push. Good. 15 seconds. And then we're going back into upper body. But we're
20:10going to hit triceps in the second set. Squeeze. Squeeze. Squeeze. Eight counts were there. It's eight.
20:19I'm going to shift to my lightest set for triceps, but you're welcome to stay with the weights you have.
20:23Your choice. Three, two, one. Switch it up if you're choosing to. And then it's a tricep skull crusher
20:29full range if you want to just move right in.
20:33So bend, extend. Elbows above shoulders. Weights can be separated like so. Or join them together.
20:43Slide the entire arm back on a diagonal. Take it there. Either choice. Up to you. Bend, press. Now,
20:51you could eliminate the ball at this point if you so choose to. I might just widen my stance a
20:57little
20:57bit. See how that goes. And then maybe we get rid of the ball later. But again, it's all your
21:02choice.
21:03Let's pulse this. Three, two, one. Ha. Boom.
21:08Try to widen your back into the mat. So like let the edges of your torso melt into the ground.
21:16Oh,
21:16I'm like really enjoying the playlist right now. I hope you are too. Woo. There is nothing like moving
21:22to music. Ha. Little pump. Pump. It's also like that true bar studio experience. It's just like that
21:29pumping playlist pushing us through. Nice. Okay. Give me eight counts. And we'll go into a narrow
21:38tricep press. Six, four, three. Elbows to ribs. Three, two, one. Bring it in. Push it all the way back.
21:48So as opposed to the shoulder narrow press where we stopped at shoulder line, we're pushing past it here.
21:57Getting a little bit more into the triceps. If this tempo is too fast, give me down for two,
22:03up and back for two. Okay. Bend. Press. This is it to finish this flow, this second flow sequence.
22:13Bend. Bend. Press. Cool. Four counts. Four. Woo. Three. Two. One. Woo. Done. Okay. Let's just set the
22:28weights down on our side and then lay onto your left side. Coming into a side plank with the ball
22:35set up.
22:36Okay. So adjust the ball if you need it. And the knees are below hips. And we're going to take
22:43a side
22:43plank. Lift and squeeze. Three, two, one. Let's squeeze. Lower down. Woo. I'm getting sweaty.
22:52So feet are glued together. This is more or less like a clamshell style set up here. Left elbow under
22:58shoulder. Hips are stacked. Knees are bent diagonally below hips. And we're lifting your hips as we're
23:05squeezing the ball. A little lift. Lower. Lift. You've got about 10 seconds. Then we're going to come
23:12into a single left side forearm press. We're there in four, three, two. Hips come down. Stay down.
23:20Send your palm toward the left top corner of your mat. Lean your body weight into your palm. Push up
23:26from
23:26there. Push. Tap the elbow down. Push. Tap. So targeting tricep again with your body weight, but
23:34really leaning your body weight into your palm is if your palm is going to slide away from you,
23:38right? Like that is the energy you're pushing into the mat to eventually bring your elbow and
23:44body up off of it. You could half tempo this if the tempo I'm giving you is too quick. 15
23:50seconds.
23:52Squeeze the ball a little harder. I know your inner thighs are spent. You could totally do this without
23:56the ball. Your choice. Let's get five, four. Here's three to simply switch sides. So coming into right
24:09elbow, right forearm. And then lift, squeeze, lower down. Trying to make our transitions fairly seamless
24:16without feeling rushed. And then up and down. Lift, squeeze, lower. So a little bit more shoulder,
24:24a little bit more side body, a little bit more inner thigh. Option to bring your left hand behind
24:30your head toward the ceiling or by your ear. Any of those, if they feel better or more effective,
24:37please take them. Otherwise, hand on hip is just fine. Boom. Squeeze the ball each time.
24:43Up, in, down, up, in, down. Forearm press in four, three, reset in two, one. Bring your palm to the
24:52corner,
24:53lean your body weight into the palm, then press up, down. Yes. So the key here is to think 60
25:02% of your
25:02body weight stays in your right palm. That's it. Nice. Push. Ella's under shoulder to start.
25:16And then we push through. Squeeze the ball, re-grip if you're down. You could also extend
25:23the top leg. Get rid of the ball if you needed a little more support. That's it. We go eight,
25:29six, four. Ball's going behind your back. Three, two, one. Meet me with the ball at mid-back.
25:40And then we'll take a set of ball curls here. So feet flexed, legs straight, hands behind head,
25:46elbows wide. Curl for two. Lower down for two. I want these to be massive in terms of this like
25:53spherical energy. We're opening to close. Big, wide open. Close. You could do this with your arms if
26:00that helps. Otherwise, hands behind head is fine. If you need more support, you could add a pillow or
26:07blanket on top of the ball, giving you more elevation and just kind of decreasing your depth, your range.
26:14We're pulsing in four, three, two. Let's pulse. Bam. The challenge is to keep your arms either behind
26:24head or above. The option is to reach your arms forward for more support. Your call. Pulse. Pulse.
26:34It's nice. Woo. Eight, six. We're going to use the glider or your socks. If you don't have a glider,
26:42don't worry. Three, two, one. Let's just twist it. Twist. Release. So I've gone right elbow,
26:47left knee. It's okay if you're on the other side. Just make note of it. We'll switch sides when we
26:52get
26:52there. Four. I lied. We have much more than four seconds here. I got ahead of myself. Ignore me.
26:59You could slow this down. You go in and down. And then what I love to do is take that
27:06free weight,
27:07any weight, any weight, and like push into it as opposing energy. Yeah? So that's there for you if
27:13you want it. I'm going to grab a heavier weight to do that. Keep twisting in and out. 15 seconds.
27:20So maybe you go back to that quicker tempo. Ten. Six. Four. Three. Center full range. Two. One. Up for
27:39two.
27:40Down for two. Woo. If you need a breather, I want you to bring elbows underneath shoulders and then just
27:47find a little reach lift lower. So modified version of a full range ball curl if you need it. Okay?
27:54A couple more. Open. Close.
28:04Four. Three. Pulse it. Three, two, one. Ha. I know this is an incredibly intense ab sequence.
28:14Take what you can. Let go of what's not serving you. If you need a moment, a break, or a
28:20few breaks,
28:20it's all good. 15 seconds. We're headed into that glider twisting crunch on the opposite side.
28:29Just make sure you have a weight set up if you want it. We're there in four. Three, two, one.
28:37Let's go.
28:37Let's go. I'm going slow to start. So gliding the heel up and down the mat. Oh, the burn.
28:47So either you're pushing into a weight or you are supporting yourself with your right forearm,
28:53elbow underneath shoulder, twisting there, right? That's a really lovely alternate option, modification,
28:58right? This is going to bring us home, guys. Twist. Release. That's nice. Twist. Release.
29:07Couple more right here. Almost done. Four, three, two, one. Oh my God. That was so spicy.
29:20Okay, guys. Ditch the ball. Grab a single light weight. I'm going to go with a five. It's a lower
29:28body sequence. If your legs are toasted, this could go body weight and be perfectly effective.
29:32Lay all the way down onto your left side. Left hand to head. Draw your knees in front of your
29:37hips.
29:38Stack your hips. Roll that right hip forward. Then extend the top leg so that your toes are almost in
29:43line with your hip. Bring a weight to your outer right thigh. Tap. Lift to a high diagonal. Tap. Lift.
29:54So weight around mid thigh is great. And you don't have to have the weight, right? What is most sort
30:02of
30:02primary importance to me is that you are leaning far enough forward through your hips and your shoulders
30:08that the movement's isolated to your leg. And then it's not a hip roll or a pelvis roll back in
30:14space.
30:15Okay? So if eliminating the weight gives you more control, that's where I want you.
30:20Lift. Lower. We're going to take a drop set pulsing, meaning that the weight's going away. In 10.
30:334 counts. 4. Try to keep your toes more in front of your belly button than below your hips.
30:403, 2. Dump the weight. Just pulse. Pulse. Pulse. Good.
30:52Breathe. Yep. Lovely little burn all the way around the side glute arena. 8 counts, guys.
31:00We go 8. Right into shoulder abduction with a light weight. So you do want a light weight for this
31:05next
31:06movement. 3, 2, 1. Legs rest. Plant the weight just below your hips. And then send it up to the
31:14sky.
31:14Knuckles up. Lower back down. So forearm is going to lightly land on right outer glute.
31:22Up for two. Down.
31:27Nice. Alternate option, bringing the weight over your knee and working on that line. A little more
31:33intense for the shoulder. You can feel core firing here too.
31:40You can lay all the way down head to arm if that feels good. On the neck in particular.
31:49Nice. 20 seconds.
31:53We'll find a set pulsing.
31:58Four more reps, guys. Let's go. Four. Bring it down. Three. You could make this next set a drop set
32:07and get rid of the weight if you wanted. Two. Find this last full range before you make any changes.
32:14One. Find a point to hover. Let's pulse. I'm hovering over the hip. You choose what makes sense for you.
32:20Two. Less than 30 seconds. Breathe. Breathe. Up and up. Nice. Ten. Eight. Six. Five. Four. Switch sides in three.
32:39Two. One. Bring your weight with you. And we'll just set this up. I'm going to give you a slightly
32:45different angle on this side. So coming all the way down hand to head. And then knees are in front
32:52of
32:52hips. Weights resting in mid-thigh. Extend your left leg. Tap and lift. Tap. Lift. Tap. Lift. So just
33:02slightly different angle for you visually, but the same exact setup as what we did the first time, okay?
33:09My goal for you again is A, get your leg in front of your belly button if possible. That's the
33:16goal.
33:17And then B, stack. Stack your shoulders. Stack your hips. Move the leg from there, okay? Couple more here. Tap.
33:25Lift.
33:26Lift. Good. I know. It's a lot. You got 10 seconds. Drop set pulses. Eight. Six. Let that beat drive
33:38you.
33:38We're working toward the finish of the class. Three. Two. Drop set. Pulse. Keep it low. Boom. Lean into your
33:44hand
33:45that's holding the weight. Let it burn. Yes. 20 seconds right here. Bam. Boom. Try not to let the knee
33:54internally rotate at this point. Find external rotation. Draw your thigh toward your ribs and pulse.
34:00Here's eight. Here's six. Shoulder abduction. Three. Two. Lower body's done. Bring the weight
34:10over the knee. Lift for two. Lower. Lift. You have two kind of lines you could be working. Forearm over
34:20hip
34:20or weight over knee. Your choice. Either way, the weight is coming up towards the ceiling, stopping above
34:30shoulder line, slowly lowering back down. Good. Two counts to lower. Two counts to lift. That's right.
34:40Whew. The challenge is in the slow tempo on this one and in the reps that we're getting.
34:50It's less than 30 seconds here. Feel free to rest. Head all the way down.
34:56So just creating calm in the spaces that you can and then allowing effort to exist in the spaces we
35:04are
35:04working. Yeah. Ten seconds. It's a pulse. In five, four, three, two, one. Find your pulses with or without the
35:17weight
35:18or maybe it's 50-50. 30 seconds total here. Good.
35:26Oh, this is intense. Breathe. Good. You're halfway there. 15 seconds. Let's finish. Boom. Pulse. Pulse.
35:37Pulse. Pulse. That's nice. Two. Eight counts left and the workout is done. Eight. Here's six.
35:47Here's four. Three, two, one. Ha. Okay. We have a brief but lovely cool down. So stick around. It's not
35:57long,
35:57but it will yield great benefit. Clear your equipment. Find your way onto your stomach, your tummy.
36:05Then relax the toes, tops of the feet onto the mat. Palms under shoulders. Cobra. Nice big stretch.
36:18So you can kind of move around as you please here. Coming up, coming down, lift lower.
36:28Nice. These could be little. It's really your call.
36:38And then gently push your way into tabletop. Give me full body tabletop circle.
36:45And you can just alternate the direction here.
36:51So we're getting into the wrists, the shoulders, the knees, the hips.
36:59Nice. With just a nice mobility drill.
37:04Pull out your head and neck get into it.
37:09And just make sure to switch sides every few reps.
37:18Okay. You got about 10 seconds left here. And then we switch.
37:26Nice. Okay. So just find tabletop again.
37:29Thumbs under shoulders, knees under hips. Extend your right foot back and give me ankle rolls to the right.
37:36I'll let you know when to switch sides or just directions really.
37:43Go ahead. Switch. Other way.
37:48Down regulating your nervous system, bringing your parasympathetic system back online.
37:57Okay. Switch legs. Left foot back. Series of circles here.
38:04I know some people feel like the cool down is kind of like a throwaway. What is this really going
38:09to do for me?
38:10But honestly, the few minutes that you spend bringing your body back into like neutral and your your nervous system
38:18back into neutral, like working out is like quite escalating and elevating for your nervous system in a good way,
38:24but it puts stress on it.
38:25And so bringing yourself back to neutral, it's just so important.
38:29Make sure to switch your directions of the ankle circles and then we'll find our way back to tabletop.
38:36Okay. Right arm reaches big thoracic twist.
38:42Nice. Switch sides.
38:49Take your time with this and really find a big ring out for your spine.
39:02Cool. One more each side.
39:10Find your way into your last one.
39:15And then we'll close it out on our backs, legs long.
39:18Just a simple little closing movement.
39:23Okay. So just rest your head onto the mat, legs long.
39:27I want you to flex your feet, rock through your ankles and allow your chin to come to your chest.
39:36So a little head nod.
39:38Let your jaw relax.
39:45Start to let it get quieter and smaller until it just fades out.
39:50Take a final breath.
39:54Amazing.
39:56My friends, thank you so much for joining me for this Studio Bar Flow.
40:00I hope you enjoyed it and I'll see you in the next class.
40:03Bye-bye.
40:03Bye-bye.
40:04Bye-bye.
40:04Bye-bye.
40:04You
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