- 22 hours ago
Roll out your mat for an intimate Pilates session led by Keke Palmer herself. Forty-five minutes of low-impact movement with the founder of Practice by Palmer.
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00:00Do what feels comfortable, and let's get ready to bring in Miss Kiki Palmer.
00:10Hello? Hello, hello, hello. Hey, boys. Yes, girls.
00:17They was taking forever to let me come out here and get to you guys.
00:20I'm like, when am I going to be with the girls?
00:22Can somebody hand me my phone just so I can have my timer?
00:25How y'all doing? Feeling good? Feeling great?
00:28Super happy to be here, and like she was saying, wellness is everything.
00:32It's like when we're trying to work and become so much, it's a big part of optimization for me is
00:36to make sure I get my time.
00:38And I don't always, which is why I feel like I've created Practice by Palmer to force community, right?
00:43Like when we have community, we can do anything.
00:46We can remember to journal. We can remember to let it out.
00:49We can remember to ask for support.
00:51We can remember to practice wellness in whatever way that feels good to us.
00:54So that's really what the platform is, is a community for us all to be able to get together.
00:59So practicebypalmer.com, check it out.
01:02Be a part of the community if you want or just see what we're up to.
01:04There are videos of workouts, but more importantly is the community.
01:09So I'm going to take us through a little Pilates flow today.
01:13But I figure let's all stand up just to like get ourselves together, stretch a little bit.
01:19Oh, thank you, honey bun.
01:20I'm going to put my timer on just because I want to make sure that I don't.
01:24I'm having a conversation at 1245 with Sanaa Lathan if y'all want to check that out.
01:30So that's happening too.
01:32Okay, so we're just going to center ourselves, right?
01:35So standing, feeling the mat beneath our feet and just taking a couple breaths in, breathing in through the nose,
01:44out through the mouth.
01:47And really in this moment is just about, you know, center ourselves.
01:51Obviously there's a lot going on.
01:52We're here at SS Fest.
01:53Maybe you were late, a lot of things happening.
01:55But this is just like I'm here now and I'm in my body.
01:58And I'm going to be observing my body from the beginning of this practice to the end of the practice,
02:03how I felt, what was on my mind, was I in my mind too much, was I in my body.
02:08A good moment of observation.
02:09So just take another breath here and I want you to bring your hands up, out to your sides, above
02:15your head.
02:18Back down again.
02:20Let's do that again.
02:26Back down again.
02:27And then one more.
02:28Maybe we bend the knees, add the knees into it.
02:34One last time.
02:40Okay, a couple of movements with the shoulders forward.
02:45Getting our scaps all moisturized, a little backwards, you know.
02:51Sometimes we forget the parts of our bodies that we don't even be moving, you know.
02:55Okay, now let's make our way down to the mat.
02:58And if you want to, you can.
03:00You don't have to use the band.
03:04I'm going to use the band just to give myself a little extra tension, but it's not necessary.
03:08You'll still get the same good workout without it.
03:10So I'm going to put this over my feet and just have that there right above my knees.
03:16We're going to end up doing some bridging work.
03:18But first we're going to lie on our backs.
03:21Feet should be a little bit close to the bum so you can have enough grip when we get into
03:25the bridge work.
03:28But right now, I just want you to oscillate between curling your pelvis and going to neutral.
03:37So just to be clear, the pelvis curl is kind of like when you're like, oh, you know, tucking your
03:42stomach in and then coming back out to relax.
03:44That relax point, you'll feel like almost like a light space underneath your back just to warm up your pelvis
03:52area
03:52and for you to be able to kind of know what it feels like to make sure that you're engaging
03:56there.
03:59Right?
03:59You know what I mean?
04:00Just to get a little movement.
04:04Hands are by our sides.
04:06And then from there, you guys, let's relax and let's just roll.
04:10So you're going to roll from the bottom lumbar spine all the way up.
04:16And you're going to be creating that bridge, feeling like your knees are kind of reaching to the other side
04:20of the room.
04:21And then you're going to roll back from the top of your spine all the way down just to get
04:26a little bit of that spinal mobility going.
04:29Right?
04:29So we'll do that again.
04:30We're going to keep the curl going.
04:32Right?
04:32So we can feel that vertebrae by vertebrae as we go down and up.
04:38We'll do two more of those before we start getting into the just straight to hinge bridging.
04:44Just to warm up the body a little bit.
04:47Everybody is looking good.
04:49I'm seeing light tension in the band.
04:51Somebody's got the band on their ankle, which looks amazing.
04:53That's cool.
04:54I like that.
04:56That was good.
04:59It's very good.
05:00Okay, now I want us to go just straight up and down.
05:04Right?
05:04So we've done the articulation.
05:06Let's leave the articulation out.
05:07And I just want you to go straight up, engaging the core.
05:11I'm breathing on the down and excelling on the come up.
05:16Right?
05:19Focusing on my breath really helps me to get through the movement and stay in my body.
05:24I'm pulling my core in.
05:26It's helping to bring me up.
05:27You should be feeling this in your glutes, your hamstrings.
05:31If you need to bring your heels closer, you can bring them closer.
05:34Go at your own pace.
05:36Right?
05:42Let's just give me about five more.
05:57Period.
05:58Okay?
05:58Okay, this is the last one.
06:00Now, when we're up there, I want us to stay.
06:02And I don't want you to go into full extension down.
06:04I just want you to give me some pulses.
06:08You can do the music louder.
06:10Yes?
06:11Yep.
06:15Six.
06:17Five.
06:18Four.
06:20Three.
06:21Two.
06:23One.
06:23On that last one, put your right foot up like you got a kitten heel.
06:26And then give me back that full expression.
06:28Up.
06:29Down.
06:30Kitten heel.
06:30So you'll keep it on the ground.
06:31Right, exactly.
06:32But you'll keep the right foot on the ground.
06:34But you'll just let the heel up.
06:36That's it.
06:38Yep.
06:43Hilarious.
06:46Hilarious.
06:48Last four.
06:51Remember to keep that core engaged.
06:53Don't let it dip into your back.
06:56Last one.
06:57Now, when we go up to the last one, I want to add another pulse.
07:00But when you go down, push that right leg out.
07:03So give more attention to the band.
07:04So you'll pulse down half an inch.
07:06Kick that knee out.
07:08Half an inch.
07:09Kick that knee out.
07:12Keep that core engaged.
07:14Lean into the back.
07:15If you need to lower a little bit and you're too high in order to maintain the bridge, do so.
07:21But your core is there to help you push those hands into the ground to give you more support.
07:26You should feel that your shoulders as a place of rest and support.
07:33Last three.
07:37Two.
07:38On that last one, I want you to bring the other foot into also elevation.
07:43And I just want you to press out with the bands.
07:46We just have to do the other side after this.
07:54Last six.
07:59Two.
08:01One.
08:01Put that right foot down, but keep that left foot elevated.
08:04Full range.
08:06Down and up.
08:12If you want to activate your arms, you can.
08:14Sometimes that helps me.
08:18And again, I'm big on making the practice your own, right?
08:22Do as much as you want, as little as you want.
08:24I'm going to give you what I can and what might challenge you or be good for you.
08:28But again, you make this your own practice.
08:31Give me three more and then we're going to stay up and do that pulse out.
08:34I don't drip, I'm leaky.
08:36Last two.
08:39Last one, stay up.
08:41I want you to pulse down in half an inch.
08:43Kick that left knee out.
08:45Down an inch, kick that left knee out.
08:47Down an inch, kick that left knee out.
08:50Just give me seven more.
09:00I'm really thinking about my glutes in this move.
09:04Last three.
09:07Two.
09:09One.
09:10And you can relax.
09:11Come on down.
09:12Phew.
09:15Bring your knees in if you need a little bit of that break.
09:20And I want you to roll up to a seated position.
09:27Oh, you know, we don't have any weight.
09:28We have these hand weights.
09:30Actually, let's stay laying down.
09:33I thought we had some hand weights.
09:35So I was going to do a different core work.
09:38But we can do this one on the back.
09:39Okay, so hands behind the head.
09:43And we're just going to start, you know, regular chest lift, right?
09:46Feet planted, knees bent, engaging the core, using your chest to lift you, not your neck or your head.
09:53Your head should rest in your hands and support you.
09:56Seeing your elbows out the corner of your eye, right?
09:59And just as you push your ribs down towards your pelvis.
10:17Give me three more.
10:18I can't.
10:19Fuck it up.
10:20Give me some I can't deny.
10:23That little thing from the north side.
10:26Then you winning.
10:26Okay, now when you come up, I want you to lift the right leg.
10:30And then alternate the left leg.
10:36Making sure that you're relaxing that head, releasing the tension from your neck, right?
10:42Your core is what's supporting you.
10:44Your deep TA, your transverse abdominus.
10:47You're digging deep in there.
10:49Almost imagine like sucking in kind of thing as you come up each time.
10:54That's helping you to get the support you need.
10:56You're recruiting from your core to help you get up there.
11:01Get into that deep flexion.
11:04We'll do two more on each side.
11:16Last one.
11:18And then I want you to stay up, and I want you to give me a bicycle.
11:25This is about endurance of the core.
11:27The core is keeping you up.
11:29We are not getting a relief in this moment, right?
11:33We're staying up.
11:40You guys are doing excellent.
11:42I mean, everybody, truly.
11:46I got eyes on all you guys.
11:51Alright, give me two more on each side, and then we're going to stay on this left side.
11:57With the knee bent, just like this.
11:59You can take a look at me.
12:00I got my left knee bent.
12:02My right leg is out extended.
12:04And we're just going to reach 9, 8, 7, 6, 5, 4, 3.
12:16Really twist, 2, 1.
12:18Stay.
12:19Just lower and lift that extended leg.
12:24That's it.
12:24Just lower and lift.
12:25And we'll go back to the other side right after this.
12:28We have a little bilateral moment in the middle here.
12:31And then we'll finish off the other side, and that's your core.
12:34For this series.
12:384, 3, 2, 1.
12:44Give me both legs in the middle here.
12:46Straight up.
12:47Pulse.
12:499, 8, 7, 6.
12:53Great job.
12:554.
12:55Keeping that core engaged.
12:57Tailbone is on that ground.
12:59Last 2, 1.
13:01Now we go back to what we just did.
13:02We pulse with that knee there.
13:085, 6, 6, 7.
13:09We're almost done with this series.
13:135, last 3.
13:17And 1.
13:19Now lower.
13:19Remember, we got this one little left side leg, right?
13:22We got to lift and lower, and then we're done.
13:286, 6, 7, 6, 7, 6, 7, 7, 8, 9, 9, 10.
13:31Keep that core engaged.
13:33Think about how good it feels to be in your body.
13:37To have your body.
13:38To be in this present moment.
13:40Finishing this series is like in life.
13:42You got to finish it the best way you can.
13:44Last 2.
13:46And done.
13:49You guys feeling good?
13:52Good, good, good.
13:53Just going to check the time.
13:55Make sure I keep myself honest.
13:57We're doing good.
13:59Take a sip of water if you need.
14:02We're doing great on time.
14:06You know, I'm not really, I don't usually use these.
14:10But I can put them on my legs when I finish this off with the leg series.
14:14When we stand.
14:14We can also put them on now.
14:16Because I'm about to go into a quadra thread series.
14:18If you want to put these on, keep your band on.
14:21And if you want to put these on, you can.
14:22I always say that because everybody doesn't want to do that.
14:24Don't feel pressure.
14:26We might go into a little something where you might have some tension in the hip flexors.
14:29So if that bothers you, don't worry about it.
14:32But if you want to add something more, you can go ahead and add it.
14:42Right.
14:43The whole thing is cute.
14:44Like the whole little Pilates package.
14:46Like, get me together.
14:48Shout out to Bala.
14:52I'm going to put it on my lower, on my back once I get up.
14:55Thanks for asking.
14:58Okay.
14:59When you guys are good, meet me on all fours.
15:02Meet me on the all fours.
15:04When I found you found a serious fool.
15:06For trying to play me, you delirious too.
15:08And on God and my mama, I'm done in this period pool.
15:12And knowing me, you're in the way you're supposed to be.
15:15You had a kicky, nice to me.
15:18All your fuck boys that's supposed to be.
15:19And then hello.
15:20I'm back, I'm back, I'm back, I'm back.
15:21Sorry, I turned it off by accident.
15:23Okay, so we're going to start on all fours.
15:25And at first, I want to just get us into a little core engagement, right?
15:28So we're just going to lift our knees, but we're not going to do it by lifting our knees.
15:32Knees, we're going to use it by lifting our core.
15:34So your front toes are curled under.
15:37Hands are right underneath your shoulders.
15:39And just lift the knees up, using the core to help you.
15:53Just getting ourselves warmed up.
15:56Again, coming in touch with that deep core.
16:00And then I want you to just hold.
16:05Knees are just an inch off the mat.
16:06Five, four, three, two, one.
16:12I want you to rock back for me.
16:14Come forward and just give me one push-up.
16:18Rock back for me.
16:20Come forward, give me one push-up.
16:23We'll just do five of these.
16:25And if you need to come down on your knees, you can easily do this.
16:28Right?
16:30You can totally be on your knees and rock back and come forward.
16:35Last two.
16:41Remember to suck in that core.
16:42That helps you.
16:46Okay, now come back up if you were down.
16:48And I want you to be, again, in your plank position.
16:51And just give me some knee to elbow, side by side.
16:55Warming up those legs as we get ready to go into a bit of a leg series.
17:15We'll just do two more on each side.
17:21Okay, you can come down on all fours.
17:25Just readjusting my band.
17:28And we're going to go into some fire hydrant.
17:32So we're just opening up.
17:35Okay, we got to get the hip flexors open, honey.
17:39And get that booty going.
17:47Again, my core is engaged.
17:48I'm thinking about my butt, right?
17:50I'm thinking about this knee leading me off to the side.
17:54But at the same time, my core is still supporting me here, right?
17:57It's about recruiting whatever muscles we need to in order to efficiently do the move we're trying to do.
18:10Give me two more.
18:15Now I want you to go up to the back.
18:19So bring it in and then kick it up like you're stamping the top of the ceiling.
18:26I don't want to see your butt like this, right?
18:29Try to give yourself some neutral, like, stability there, right?
18:32Engaging your core.
18:33That's how you know your core is working.
18:35Because you're not slipping into a super arch back.
18:37Without thinking of the consequence.
18:41Off script.
18:43And the audience is laughing at me.
18:45Give me two more.
18:47We lost the plot, but I'm fine.
18:49And on this last one, I want you to stay up in this position.
18:52I want you to give me some pulses.
18:54Off script.
18:58And this can be super duper tiny.
19:00You know what I mean?
19:05Five, four, three.
19:07Two, one.
19:09And then extend.
19:10Don't drop.
19:10Extend that leg.
19:12And then bend it back.
19:14Extend.
19:15And then bend it back.
19:17Extend.
19:19Bend it back.
19:20Just that tiny movement to focus on that hamstring.
19:24So we're just doing a nice little hamstring curl.
19:27Getting that tension from the band.
19:30Give me four more.
19:38Last two.
19:40And one.
19:41I want you to bring that with your left arm down.
19:46So now you're resting on that elbow.
19:48Your leg is still up.
19:49And I just want you to give me a tap.
19:52And a lift.
19:53Tap.
19:55And a lift.
19:57Nice controlled movement.
20:00Maybe you don't want the ankle weight.
20:01Maybe you do.
20:02Maybe you feel like, hey, let me put it on.
20:04Let me challenge myself.
20:05Maybe the band is too much.
20:06Maybe you want to take the band off.
20:08It's up to you.
20:09It's your practice.
20:12And that's T-boo.
20:15Okay.
20:17Give me three more.
20:22Two.
20:23One.
20:23I want you to stay up and just give me tiny circles in one direction.
20:28And take a break if you need one.
20:32Six, five, four, three, two, one.
20:37The other direction.
20:47Great job.
20:48Now I want you to stay up in this position.
20:50Just give me a knee to elbow.
20:59Great job, everybody.
21:02Six more.
21:07Four more.
21:09Take it your pace.
21:11As long as you get one in, you're good.
21:13You get what I mean?
21:14That's why we have adaptations.
21:16That's why we have, you know, different ways to do things.
21:20To make our practice ourselves.
21:22Last one.
21:24Okay, take a break if you need.
21:28Take a break.
21:29Take a rest moment.
21:31Collect yourself.
21:33Can I have some T-boo?
21:40I'm howling.
21:43We're going to do a side course series.
21:46Once you get your water, take your break, get your moment.
21:48We're going to do a side course series.
21:49Then we'll go do the other side of the other leg and the side course series on the other part.
21:54And then I'll bring us to stand.
21:55We're going to finish standing.
21:57Just to let you know what's going on.
21:59You guys look so good.
22:01How do y'all feel?
22:03It's just so fun, though, to just be together with the girls.
22:06You know what I'm saying?
22:07I mean, guys are welcome, but it's girls' time right now, you know.
22:10And it's just so good to be doing something that feels like we're at least doing, that we know is
22:16going to be supporting us.
22:17And then we can talk shit and get into the tea of it all, you know, while we're doing it.
22:21But it just feels good to know that, you know, when I'm with my folks, we're going to be doing
22:24something that's going to be supporting all of us.
22:26Like, it really feels so good to be in service of that with all of you.
22:29So, I'm glad you're here.
22:32Oh, my gosh, thank you.
22:35Oh, my gosh, you guys.
22:36It's fun with y'all.
22:37I'm telling y'all, I was so happy this morning.
22:39I was like, oh, my gosh, we're about to be together.
22:41It's about to be fun.
22:42Like, so I'm really happy and glad you guys are enjoying the class, you know.
22:49Oh, my gosh.
22:52Daniel.
22:53Oh, my gosh.
22:55Wait a minute.
22:56Daniel, this is crazy for you to be coming with.
22:58I didn't even know you was in America.
23:02You look good.
23:04How you doing?
23:05Oh, my gosh.
23:07It's so good to see.
23:08I know you was probably like, what the hell is Kiki doing?
23:11I need to see you later.
23:13You here.
23:14You're not leaving tonight.
23:15We going out.
23:16Oh, no, that's right.
23:17That's my guy.
23:19That is my guy right there.
23:21Okay, let's get back to it.
23:22See how boys come in and start messing stuff up?
23:25Start taking our attention.
23:26Okay, we're on this side.
23:27I'm leaning on my left elbow, right?
23:30And so we're just going to come up to a side plank.
23:33If that's not comfortable for you, hit me with the knee.
23:36You get what I mean?
23:36Hit me with that knee, that bent knee.
23:38This is, all of it is correct.
23:40So we're just going to start here.
23:41And I just want us to dip down, light tap, and back up again.
23:46Hand can be up.
23:47Hand can be on the side here.
23:49Whatever's comfortable for you.
23:50You know what I'm saying?
23:51No pressure there.
23:55Also, you can have that top leg one behind like that if that's comfortable.
24:00Just give me five more.
24:06Last three.
24:10Two.
24:11One.
24:12I want you to stay up, and I want you to needle through.
24:14We know the needle through, right?
24:16We got to get that rotation in.
24:18That's how we get that snatch corset waist.
24:20I ain't lying.
24:22Why that made me think about Madea?
24:23I ain't lying.
24:26Why would I be thinking if I'm going to do it right now?
24:31And honestly, do as many as you want to do and take a break, guys.
24:35This isn't, I'm not here for that killing yourself bit.
24:37It's not necessary.
24:38It's better to do a really good three than a horrible ten.
24:43Last three.
24:47Last two.
24:50And I got one more thing for y'all, so stay up.
24:52I don't want y'all to lose it.
24:53If you're up there, stay with me.
24:55Now, if you want to challenge yourself, hit me with this.
25:00Just give me five of them.
25:03Even just one.
25:06Come on.
25:08Two.
25:11One.
25:12And we can call it.
25:15Really good, y'all.
25:18Yes!
25:23Excellent.
25:24Okay, now we come over to get this other side.
25:25Let's hurry up and bang it out.
25:29But you know what?
25:30It gets better each time.
25:32You know what I mean?
25:32It's never going to be perfect.
25:33You know, it's like, you know, as we go and learn more about our body, the better it becomes.
25:38So, it ain't got to be perfect.
25:40Yes, I'm telling you.
25:42Okay, we're back on all four.
25:43We're going back to the top of that series that we had.
25:45So, remember, we started with the fire hydrants.
25:48Love that tuck that I'm seeing there.
25:50That engagement is excellent.
25:53Because a lot of times we think because, you know, we're doing something else that doesn't
25:57involve the core, we don't use the core.
25:59But that's actually the whole center of Pilates is that powerhouse.
26:04It actually activates the way we walk, the way we talk.
26:08Since doing Pilates, I became a better singer because of how I've been able to engage my core.
26:14So, putting that in every move, it's like you feel uplifted.
26:19Give me three more and then we'll go to the donkey kicks.
26:27Last one.
26:29Now, let's go to that stamp.
26:41Give me five more.
26:51Last three.
26:56Last one.
26:57And when we stay up, remember, we do those tiny, inchy pulses.
27:02Eight, seven, six, five, four, three, two.
27:08On the last one, we extend into that hammer curl, right?
27:11That hamstring curl.
27:28Four, three, two, last one.
27:35And we go down to that elbow, right?
27:39We open a little bit to the side here, and we just tap our foot down and up.
27:45This is just tapping the foot down and up.
27:54They tripping on Love Island, ain't they?
27:59I had to bring it up.
28:03It's doing, it's like, I got to know who I really connecting with here.
28:07Do you like Anaya or you like KC?
28:14Okay, wait.
28:15I need to ask y'all before we go into the core.
28:17I'm having a pit stop.
28:18Okay, wait.
28:19We're here now.
28:19Let's do our circles.
28:22One direction.
28:23Eight, seven, six, five, four, three, two, one.
28:31Reverse.
28:33Nine, eight, seven.
28:37Five more.
28:38Three more.
28:41One more.
28:42And then to elbow, knee to elbow.
28:44And then we're done, and we take a quick, brief, little Love Island break.
28:57Five, four, three, last two, last one.
29:09So, are we Anaya?
29:11Who, who, who's?
29:13And then Anaya and KC saga.
29:15Do you think that KC was disrespectful?
29:23So, wait a minute.
29:24Y'all think he was disrespectful because of what he said or because of what he did?
29:29Because he said she was a grandmama.
29:37But let me say this.
29:38Let me say, let me be, I hate the word devil's advocate because he don't need an advocate.
29:43But isn't that a crazy term?
29:44Why would you need to defend the devil?
29:46Anyway, in this context, my question with the KC thing is, do we all talk shit when we're with our
29:52friends?
29:54You know, is it the fact that it was on camera?
29:57Because I think, like, we all talk when we're with our friends.
30:00Like, I don't feel like he was considering her.
30:03So, you think it's the fact that it was on camera?
30:05And make me want to rock with you.
30:09He should have been more conscientious.
30:18I'm T.T.
30:20I did love that.
30:21She did eat that.
30:22Can we give T.T. that?
30:23T.T. ate that real quick.
30:24She was like, you know, could you look her?
30:26I'm T.T.
30:27I was like, I was really living with T.T. real quick, T.T.
30:31But, yeah, you know, I think it's, but, so my thing is this.
30:36KC's wrong because of how he handled it and because he wasn't being honest, you feel like, with Anaya on
30:41what he wanted.
30:42How do we feel about Anaya and why she didn't choose Carl?
30:46Why didn't she do it, though?
30:47I wanted to know why she didn't do it.
30:50Was she playing the game?
30:52Okay, well, she got to take it on her chin with that because you wasn't feeling KC.
30:56Me and Carl and Carl, she was ready to be Miss Winslow.
31:01I'm like, we was here because we all saw the connection with her and Carl.
31:05So, we were happy to be like, yeah, this is better for you because you and KC, y'all, I
31:09feel like they was doing what we be trying to do on them shows, which I appreciate it.
31:13You know what I mean?
31:14They was trying to be on that, you know, but it wasn't a match.
31:18You know, sometimes it's not a match, but I love that they were trying to hold it down and be
31:23on that, like, we're going to stick together, you know, but then it fell apart.
31:27She didn't want to be like, I'm going with Carl, but Carl was her love, though.
31:37Because she's so amped up on KC.
31:51So, who y'all think going to win?
31:55Trinity and Bryce, period.
31:56Trinity came up out the back being my girl.
31:59I was like, Trinity.
32:00Trinity, because she's so whimsy, you know what I mean?
32:03She's not trying to, she's like, look, I'm with who loves me.
32:06I'm with who the vibe is right.
32:08I'm willing to learn who I got to learn.
32:09And I love that about her because sometimes we get so caught up in what we want the picture to
32:13be like.
32:13And I do think that's what happened with KC and Aniyah.
32:15They wanted so badly to give us that, because we've never had that on Love Island since Serena and Cordell.
32:22So, you know, we love that imagery.
32:24So, I felt like they were trying to do it, but it was like, if it's not a match, it's
32:28okay, guys.
32:29I'd rather y'all be happy and find y'all love, you know, than to force a shoe that don't
32:33fit just because we want to be.
32:36Y'all know.
32:38You know, because we want to, you know, on these shows, we want that representation.
32:41So, you're fighting for that, but, you know, we love black love.
32:46We want to see that black love with everything.
32:47But they ain't trying to see the black love with KC and T.T.
32:55I like T.T.
32:58You know, she did her thing as a bombshell.
33:00She did her costume more thing.
33:01We got to let her through with that.
33:03Okay, let's hit this sidecore.
33:04I love her intermissions.
33:07We needed that real quick, that intermission real quick.
33:12Okay, here we go.
33:17So, we're here, yeah, in whichever way, did you do the opposite, yeah.
33:20Obviously, you have this option to hit me with this.
33:22You have this option to hit me with this.
33:24Both work.
33:24We're really getting this oblique, this lateral reflection work.
33:29Okay, so we're starting here.
33:30We're just going to hip down and up.
33:32Arm can do what you want it to do.
33:34Can be up.
33:36We can do here.
33:37You know what I mean?
33:39Okay.
33:40Okay.
33:40Okay.
33:45Last four.
33:50Last two.
33:52Last one.
33:53I want you to stay up, remember.
33:55And we're going to turn in and give me that needle.
33:57No matter what they think, from your fingertips to your toes, you know you're hot, so let everybody know.
34:04Gotta take it low to the flow.
34:08From the hills to the streets of a ghetto, hips don't lie, so move them up.
34:13Last four.
34:15We ain't stop till we see everybody's bottoms up.
34:18Bottoms up, bottoms up, bottoms up, bottoms up.
34:21Bottoms up, bottoms up, bottoms up.
34:22Last two.
34:24Bottoms up, bottoms up, bottoms up, bottoms up.
34:27And then, obviously, when we stay here, just give me five.
34:30If you did it on the last one, try to do it on this one.
34:35Four.
34:38Three.
34:40Two.
34:41Your form is great, actually.
34:44Last one.
34:46Wonderful.
34:47Now, I've got five minutes left.
34:48I was going to have us do another exercise standing, but I think instead I'm going to do, like, a
34:52little cool down.
34:53Let us wind down and get into it and just, you know, prepare for the rest of our day.
34:58So, let's come to our feet.
35:02Take off the bands.
35:04Take off the ankle weights or the hand weights, whatever you call them.
35:14Put on some Maxwell.
35:16Oh, no, we can't put on Maxwell.
35:17Never mind.
35:18Because I don't own that.
35:21We're streaming.
35:22I was trying to get us to wind down music, but what type of song do I have?
35:25Put on Dream Catcher by Kiki Palmer, if y'all got it on a thing.
35:29Okay, here we go.
35:30So, we're standing on our feet, and I want us to just come down, roll all the way down from
35:37the crown of our heads to the middle of our neck, and turn the music down a little bit to
35:42our mid-back.
35:45And just hang here for a minute.
35:48Right?
35:48I want us to just hang here.
35:51We've had a time here.
35:52Turn the music down for me a little bit.
35:53It can stay on, but just turn it down a little bit.
35:55I just want to bring everybody to this moment.
35:57As our head is lower than our heart, as we take a few breaths in and just calm ourselves, I
36:06want you to think about what you feel in your body, how it feels different from what you felt earlier
36:14on before we started the class.
36:16I also want you to think about your spirit, right, and how we feel after having congregated together, right?
36:23We had a, you know, I always feel like when two or more gather, right, it's a moment of church.
36:27It's a moment of spirit unity.
36:29So, we've had a collective moment here where we decided to share our spirit and our energy with one another.
36:35And so, resonate with what that feels like for you.
36:39You know, see how the practice of community and body engagement collectively has contributed to your day.
36:49I want you to bend the right knee, the left knee, and bend it a few times back and forth
36:56and really feel that stretch in the back of the legs.
37:00We did some hamstring work.
37:02So, that always feels good to get that extra little stretch.
37:06Now, I'm going to keep my right knee bent.
37:09I'm going to place my right hand down as far as it can go, and I'm going to open up
37:13my left side.
37:14I'm just going to feel that stretch.
37:16You should feel like a little bit of an IT band stretch on that left leg, right, and really lean
37:21into it, breathe into it.
37:25If you're feeling up to it, you can even wrap that hand around and grab the other thigh.
37:32And breathe into that, right?
37:34Like, breath is so powerful in the way we activate our bodies.
37:38So, just breathe into that.
37:42You can release yourself, and let's go over to the other side.
37:48You can look up at that hand.
37:52Again, if you want to, you can wrap it around the side.
37:56Opening up that shoulder and really feeling that come through.
38:03Taking a couple of breaths.
38:05That breath is what moves that fascia.
38:08You know, you're breathing that oxygen into that tight space.
38:11It's giving you more length.
38:13You can release yourself.
38:15Bring that hand back down.
38:17Bend the knees a little bit.
38:19And give me a sweep up.
38:22And back down.
38:23So, it's a little bit like chair pose, right?
38:25We're just bringing the arms up.
38:27And back down.
38:32Give me one more.
38:37And then we come back down.
38:39We're going to straighten our body completely out.
38:42Give me that halfway lift.
38:44So, hands come to shin.
38:45Shoulders push back.
38:47Back becomes flat.
38:49Right?
38:49We're lengthening out.
38:51Then we release ourselves going down.
38:53And as we get ready to come up, I really want you to take your time with it.
38:58Right?
38:59Slowly.
38:59I'm engaging my core.
39:02As it lifts and lands right on top of my hips.
39:08Vertebrae by vertebrae.
39:10Excuse me.
39:10Bone by bone.
39:13Topples on top of each other.
39:14My head is the last thing that comes up.
39:17My eyes are going to be closed.
39:19Obviously, whatever is comfortable for you, you can do.
39:22I'm going to bring my hand to my heart center.
39:27And for me, you know, the dialogue that's been in my mind has been to share.
39:36You know, I really was excited to share today.
39:39Share my heart.
39:40Share my energy.
39:40Share my practice.
39:42And share space.
39:44And from the beginning of the class, I felt that we were going to achieve that.
39:48And until the end of the class, I know for a fact that we did.
39:51And so, I just want to thank you guys for the opportunity to be here with you.
39:56To share something that is so close to my heart.
40:00And I pray and I hope that the rest of your day and the rest of your week, that there's
40:05an energy we shared here that can carry you through.
40:07Or it can be something that you can call back to, that can be of a support and a service
40:12to you.
40:14So, thank you and good day.
40:19All right.
40:20I really had a ball.
40:25Oh my gosh.
40:27Let's see.
40:28Let's see.
40:29Let's see.
40:31Let's see.
40:32Let's see.
40:32Let's see.
40:33Let's see.
40:35Let's see.
40:36Let's see.
41:05Let's see.
41:05Let's see.
41:08Let's see.
41:11Let's see.
41:21Let's see.
41:26Let's see.
41:28Let's see.
41:30Let's see.
41:40Let's see.
41:50Let's see.
42:07Let's see.
42:09Out the pack, got me lookin' like a snack, lookin' like a snack, ooh
42:14You better believe it, yeah, drama I don't need it
42:37This water got em seasick, ice
42:40This water got em seasick, ice
42:45I got em mad, I got em mad, I got em mad, I got em mad, I got em mad,
42:50I got em mad, I got em mad, I got em mad
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