Day 16: The Slide
Welcome to the slide. And this practice, all you need is a blanket and some clear floor space. When you're ready, let's begin. Let's begin on hands and knees, Justus. Usual waking up the wrists a little bit. Many of these organic movements before you start the practice. So simple movements of the shoulders over the risk and appalling the ground a little bit. Get the hands going, Get the fingers active. Waking up the body. Since we do a lot of stuff on our hands in this practice, it's always nice toe. Make sure you have a good amount of space there. You're beginning to understand how to grip with hands to support you. There's gonna be a tough challenge going to a lot of sliding, going to use the arms, gonna use the legs. It's gonna be a full body experience. So you're taking a moment? I will say pretty much in the beginning of all these classes just to prepare yourself right. You want to take on the challenge, you have it in you. You're here to practice. Dedicate yourself for this 30 mi...
nutes. Give what you have to give when you're ready. Go and step on back to plank pose. Just a nice casual hold won't be for too long. Squeezed the legs together a little bit. Feel the lower belly lifting. Press the inner hands down into the ground. Well, that activity, that power really coming into your body and then go ahead and release. Let's start with one knee on the blanket and one foot out in front if you're just gonna use the knee on the blanket here as this kind of a pad as we warm up the legs So you're gonna move between on Jane Austen, reaching arms up to the sky and modified split lifting the back me off the blanket and pulling the front legs straight and then lowering back down and you can really do is many rounds of this. You feel like you may go a little faster or slower than me Here. It's just about getting in a nice bit of warm up for the legs, especially because we are going to do some hiking. So you wanna have the hamstrings active and open for you to move freely or as freely as you can today, just a few more here. Remember to just stay in sync with your breath on these of the Exhale folds you the inhale opens you up. Let's just say two more. Exhale in hair. Exhale closes, inhale opens. Exhale closes and then come back to center and switch your front leg so the right knee will be on the blanket. The left foot will be out in front underneath. Awesome to reach your arms all the way on the next hail hands down to the ground, straightening the front leg. And again, you're just moving at your own pace. Here, setting the tone for your practice. You're beginning to come into your focus, right, doing the prep work that will help the actual work be more functional, be more challenging, create more opportunities. And again, you could be going faster or slower than me here. Don't even worry about your pace. Maybe you want to linger in one of the folds or one of the openings. This part is more about feeling You're trying to feel your body in space. Let's take three more and how research arms up and exhale. Fold all the way down. Inhale, Reach the arms that and exhale Fold Last one in here, open and Exhale, fold and go ahead and release. The legs were active, warmed up arms are ready to go. Let's find plank pose and get this show on the road. So the first thing we're going to do is tuck the knees into the chest tight in quick, going over 10 times. So this will be the move. Super simple needs come all the way up to chest and shoot all the way back when you're ready. Set. Let's go in 10 Ni three to one release. Drop the knees down, Take a moment. Take a breath to allow yourself to rest just enough to recover. And then the next thing we're going to do is Pike, so the legs will stay straight this time. Exact Same activity. Exact same speed. Place the hands out in front of you. He's just the movement to get you warmed up. For the rest of it. Find your plank. Top two feet on the blanket toes. Point away from wrist. Take the inhale and exhale. Pull up one and back in back to in back. Three in back for out, five out, six in out. Seven A. In not Yeah. Out 10 three Lease. Take a moment, Shake out the arms, feel the lower belly, waking up a bit. And then before we begin our circuit, drop your but to the floor. Have the blanket just behind your back. Reach the legs up to the sky and then rolls the outer edge of the right butt cheek. Reach the arms up and just pulse here for 10 nine, eight, 70 years. Lifting shoulder 654 three to one switcher side. On that, surround the outer edge of the left butt cheek. Reach your arms up to the sky and you're just posting the chess ups you're feeling across Body connection with the abs for this 10 nine, eight seven, 654 three. It's hoop one and roll back to center. Hug the knees into the chest. I feel that lower belly activation. Flex the feet, extend the legs out in front of you. Lift the heart up and just hold here for 10 nine Beat said 6543 to one re lease. Roll onto your back for a moment and then come on up to your seat. So let's get the circuit going. The first thing we're going to do. We're into three rounds of the circuit. The very first activity is going to be the pike. So you're going to start in Plank Pike in Pike. Out. Take a push up and then go again. We're gonna do a set of 10. Place the hands down. Feed on the blanket. We're going for speed on this one. Take the in half. Exhale forward. Back. Push up one forward. Back. Pleasure to forward. Back. Push up. Three. Forward, back. Push up for four back. Push up. Five. Forward. Back. Person six. Forward, Back. Prince up. Seven forward. Back percent. Eight. Forward. Back person nine. Forward. Back for using up 10. Nice job. You have your hands for a moment shaking up, and then we're going into side plank. For this 1st 1 you can have your fingertips down on the ground. So if I'm starting on my right hand, my left finger tips will be down. We're just focusing on getting the hips as high as possible in and out 10 times on the right side. And then we will switch directly to the left. Hands here on the outer edge of the feet. Fingertips down. Flex the feet and then pull the knees up to the tricep. Go one to three, four, five, six, seven, eight. You know, nice job. 10? Right over to the next side. Place the left hand down. Be on the right fingertips. I mean, you can do every set on the fingertips. It'll be good to go toe one hand in the later round when you try. So go for it once to three, four, 56 said eight Ni and 10. Who? Nice job. She got the hands for a moment. Next activity Zig zag. Your hands are going to be down. You gonna start zigging to the right. So you go right, Left, right. Touch the left wrist and then go back. We're going for three to the right and then three to the left. We'll take a quick break in between hands. Go down feet on top of the blanket. Sweep to the right. Touch. Select wrists and back. One to three. Centre. Right, left, right, left. Rest right, left, right, Center Last one, right. Trying to go further. Wide left, right, left wrist. Right. Left right. Send toe. Take a quick break. Take out the hands, take a breath and the left side. So remember, this time you're zigging to the left adjuster. Blanket is you need to, but you know it's going to get a little crazy. As you can already tell with my hands are down. Left, right, left, right, Wrist Left, right, left, center. Left, right, left, right, Wrist Left, right, left. Center. Cool. Left, right, left, right, Wrist Left, right, left center. Drop the knees. Take out the arms. This gets you going quick. Hope you have fun with it. Take a moment. It's of my other plants. We've done this thing called the last in the preparation or the moment of flying. Integrations are goofy name we call it. We're going to do something similar to that. Except you're going toe load and knee into the chest. You have one foot on top of the blanket. Whatever foot is on the blanket gonna press that down and keep pulling that need up. It's going to want to slide back because the blanket is slippery. Right? So focus, keep integrated. During create as much compression the ever Bacchus possible. We'll start with the left foot on the blanket the fingers air just behind the front line of the knees. You're pressing the palms down. Take the in hand on the exhale. We're gonna lift everything into the chest for 15. Ready? Set, Exhale. Go. So the right foot is off to blanket. The left foot is on. 15 13 12 11 10 9876543 to one. Re lease. Shake out the hands for a moment and then right into the second side, pressing the right foot arm. The left will be slightly staggered. Left, maybe slightly in front. Do you have a little bit more motivation? Told the right knee forward. Ready? Set. Rise. Exhales Holding for 50 14 13 12 11 10 987654321 Re lease. Roll the shoulders. Take a moment. Okay, This next movement is about control. We're only gonna do five of them. So similar to what we did the first time with the plank to pike drugs. We're gonna go plank to Pike, but a direct lower to charter. Wrong. If it's gonna be slow and take account of five, we're then going to hold the bottom for five and then push back up and go again. So place the hands down for me to watch this 1st 1 Of course, feel free. But then get in the mix. Find your plank. Take the inhale. Exhale. Pull forward. Many bending the elbows reached a chest out. You're letting the feet go back for five. Four, three to one. Hold charter hunger for 543 to one. Rise to plank. Pull forward to charter wronger. Five four three It's you one. Holds water under 543 to one plank. That's 23 more. Pull forward and back with the job. Tauranga five four three to one. Hold the charter under 54 three to one. Rise the plank. Nice. Pull forward number four and back. 543 to one. Hold 5432 one And play last one. This round. Pull forward and back. 543 to one. Hold the bottom 54321! And Planche. Nice job. Se got the arms Last activity for this first variation of our work. So I've had the hands on the ground so far throughout this whole bit. Now we'll have the hands on the blanket you're going as far as you can and then pull the blanket back to you. So feed her down, hands on the blanket, and then reach forward tree, tree, tree, tree, tree, tree treats. Reach, find your range and then pull back. And someone's gotta go. Left, right, left, right, left, right, left, right, And then reach all the way out. And then maybe you pull back in 212 345 And then back out. Bridge as far as you can, trying to as long as you can and back 123 for five pulls. Nice. Last one. Reach all the way out it's doing for here and pull all the way back Over time. You want to make that smoother and smoother. Take a deep inhale and exhale. Nice work. Round one complete. We have two more rounds to go. Stick with it. You can do it even if you need to take breaks. That's just fine. Just remember to come back when you're ready. This is about pushing yourself. This is about challenge. Take it on. We got planks. The push ups for speed. Ready, set. Find your plank and go in out. Push up. In, out. Push up to in out. Push up! Three in. Out. Push up for in out. Push up five in. Out. Push up! Six. Push up! Seven. Yeah! Out first, eh? Yeah. Out! Push up! Nine In our first up 10. Nice job. Take up the arms for a moment and then we're going right into the side plank. Right hand down. Remember, you can use the left fingertips on the floor, but maybe this time you go without it. We're going for 10. Ready? Set, Go. What? It's you. Three, four, five, six, seven, eight No. And right into the left hand. Let it land. Set yourself up and go right into it. What? It's you. Three, four, five, six, seven. Hate. No, I Hey, nice job. Seek out the hands gears, Have a deep inhale and exhale through the teach zigzags. Let's get after it. No need for the pops hands go down, Remember? Right, Left right thing Is that the left wrist? Ready? Set. Go. What? To 31 for you types. Left wrist in 12 34 year to center. What? 23 four less One on this 11 to 34 and one to three four. Sit back for a moment. So I got the hands. We gotta go to the left. Left, right, left. Tap the right wrist when you're ready, said the hands, and let's go right into it. Challenge yourself one, too. 34 What? To 34? That's 11 to 341 You 34 That's two. That's 11 to You three fourth. That's three steak. The arms next activity lost in a prepper moment of flying integration. Self hands down. Reached the right knee a little bit ahead of the left. We're going for a 15 2nd lift. When you're ready. Take the in half. Exhale, Po. Everything that left foot stays down. 15 14 13 12 Left. 10. Not 87654321 Set it down. Brush off the hands in case they're going to sweaty for your floor mind. Definitely a little bit. Stick with it. We got flying integration. Second side hands go down. Press the right foot down both knees coming into the chest. Left foot's floating. Exhale Rise up. 15 14 13 12 11 10 9876543 two and one. Hurry lease. I hope that core it's really starting to feel engaged. Plank Pike. Slow chowder. Ranga Push. Let's get it. Hands code. Damn! Build your confidence. Take a breath and let's go for pull forward on the Bleich. Bend the elbow slightly. Reach back. 543 to one. Taronga 54 three to one plank. That's one. Put forward band elbows. Go back. Five. Go slow. 4/5. Lower body lifting. Three. Human, one Child hunger. 54321 plank. That's to pull forward. Bend elbows. Go back. 5432 one China. Wrong. A That's three rising up last to pull Fort Bend elbows No back. 5432 One whole Bottom 543 to warn. Rise up. That's for last one. Here, stick with it. You got it. Put forward. Bend elbows. Go back. 54 32 one, Hold 5432 one. End rise. Nice. Drop the knees down. Sit back. Switching the position. Hands will be on the blanket, reaching out and pulling back. Four reps. Last activity of round two palms Go Flat shift out and pull back one. Shift out and pull back. Nice. Shift out. Reach Retreat to push yourself. Challenge your limit sceneries even for the Ford. Maybe you almost about to fail. You feel the shake. Their okay, Gotta pull back. 1234 and all the way back. Last one. Reach out as far as you can. Shoot for failure. It's OK if the hips dropped to the floor. It's OK if you can't do any more, right and then put all the way back. Try and keep the arms straight. Andry Lease. Take up the arms. Take a moment. We're go for one minute of rest here before we go for the last round of our circuit. Trust yourself, take a few breaths. Maybe allow your body to recover for just a moment. It's easy just being in. Go, go, go mindset, right. That's what this is pushing you to do. But it's also nice to pause in the midst of all that going in the midst of all that challenge and maybe frustration or failure, or you're getting stronger and you're feeling more confident in yourself. Yeah, I can do more and this plus no matter how you're feeling. Just pause. Allow yourself to find a little bit of center to begin to see how you're feeling to really check in and then coming back to the effort. About 15 more seconds and we're gonna hit this last round of this circuit. So take a moment. Allow yourself to just breathe and let's get after it. Hands go down. Planks. The pikes the push ups. Pike in, out. Pish up. One in out. Push up to in out. Push up. Three in. Out. Push up for in out. Push up. Five out. Push up! Six in our push up. Seven out person A in our push up knife in our 10 dropped the knees. Shakthi arms quick and then right into the Vashti. Starts in a side plank. Right hand is down. Reach left arm, upper fingertips Ground. Need tracks up one to get the hips high. Fight for three, four, five, 67 eight. No! Yeah, Right into the left hand. Roll the outer edge of the feet. Stick with it. You got it. Go for what? To three, four, five, six, seven, eight, nine. Take a moment. Those were tough. Good work. We got the zigzags coming up next. Definitely one of the toughest ones. Place the hands down. Palms go flat. Is it into the right? First is acting to the left. Second. Ready. I said Go! Right, Left, right, left, right, left right. Center. Right, left, right, left wrist Right Lift right. Center. Right, Left, right, left wrist Right, left right. Center Rest. Maybe. Adjust your blanket. Mine always flies all over the place on those ones. Buy yourself a deep breath. The next year. Second side hands go down. Palms pressed flat. Find your blank. We're going left for system. Left, right, left, Center. Left, right, left, center. Left, right, left, right, Wrist Left, right, left, Center. Last one. Left, right, left, right, Wrist Left, right. Get over the left center. Drop the knees. There. Who? Roll the shoulders. Take a deep breath. Flying integration hands go down. Knees will go to the chest. Remember, we don't want the hips to go high here. Pull everything forward hands go down. Fingertips behind the front line of the needs. Fill the space in between your shoulder blades. Ready? Set, Lift. 15 14 13 12 11 10 not ik 76 But four 321 Hurry, please. Second side. No pause this time. Left me into the chest. Ready? Set. Go! Holding for 15 14 30 12 10 9 Eat said six. But for 32 13 Police inhale and exhale using these rest to calm you down. We have two more activities to get here. Place the hands down out in front of you, Pike. It's a slow push up. Ready set. Go! Put forward. Bend elbows back. 54321 And Robin, Hold 54 321 Rise. Pull forward. Slowly. Lower. Go back. 5432 One whole. 5432 one. Rice. That's too. We got three more. You can do it. Pull forward and bend the elbows back. 543 to one. Hold 5432 one. Rise. Three. Pull forward, Ben. Doubles pulled pushback. 54 32 one, Hold Rise. Last one. Pull for bend. Elbows pushed back. 5432 One whole. 54321 Rocks. Drop the knees. Sit back. Step over the blanket. Last activity here, pressing forward hands on the Blake. And no, your hot. I know you're giving it all that. You can stick with me. We're almost there. Hands go down and then sweep all the way out and pull all the way back. 12 poll. That's what we have. Three more. Reach out and back. That's too. Reach out and back. Back, back, back! Three Last one lasted on the arm's reach. All the way. Have it. And behold here for 54321 Pull back! Pull back, Pull back and finish. Oh, congratulations. You're done on the arms. Now we gotta do our leg circuit. Good news is the legs are pretty rested. So we need to do is hop right into it. The first thing we're going to do is a lunch. You're gonna start with your right foot in front of the blanket left on the blanket. You can have the left toes tucked or untucked. Whatever you feel comfortable with. We're seeing slide back as far as you can. Don't worry about the right knee staying over the ankle at any point. It's gonna go back behind. We go back and it's going to get hope in front. When we go forward, we're going for 10. So slide back, slide back, slide back as far as you can and then pull forward one to three. Try and keep the belly engaged. Four five, six, seven. Eight. Feel the stability Field, a hamstring nine and 10. Good work. So it's right into the second side. Left foot in front, right foot on top. I like to press the top of the foot down, but do it feels best to you. I keep the hands on the belly, slide the right foot back as far as you can and pull forward. One is going toe. Challenge the reach Back right. Don't just go to the same space every time, too. He trying to reach further. Three, four, five. Pull, pull, pull. Six. It's good to have those stuck moments that we're looking for. Seven. Eight ni and 10. Nice job. Swing right on in to the second side. So right foot forward and then you're really working to reach back so left. It goes as far back as you can and pull forward. One. It's you. Don't take this work lightly just because we're done on the arms. Three four, five six, seven eight Ni and left. What's in front? Right foot on the blanket. Let's slide back. End up one to three, four, five, six, seven, eight, nine. Last one. Really reaching back and canned. Finishing up there. She got the legs and then sit all the way onto the ground. Place your feet on top of the blanket. We're gonna take a bridge pose and just extend the legs forward and pull the feet back. So but down tips the fingertips touch back of Achilles tendon. Your goal is gonna try to be to keep the hips lifted. Press the heels. They're screwed the shoulder blades underneath and then reached the feet forward and pull back one. We got 10 to three four five. Even if the hips drop, Bridge him up at the end. Six, seven, eight, nine and 10. Hold the top. Try and keep this lift. Extend out, people. Lift. Keep the lift. Keep the left. Hold for 54 three to one. Pull back in, see if you dropped it off. Set the hips down, taken in hand and exhale. Released. We've really been powering through this excellent work. We have one more to go on your hamstrings here one Mawr. These bridge activities commit to yourself. Give it everything that you have in this moment. Let's go for it. Press the heels down, lift the hips up, so let's go underneath and then slide forward and back. One to three. Try and give the front hip open for five, six, seven Thank you. Nine. 10. Hold the high position. Pull the heels underneath. You lift the hips high, Try and keep this height to slide out only half away. Keep the height. Hold here for 543 two on one. Slide back in. Set the but down. Roll over to a ball and then gently push yourself up to sit. That was just a lot on the hamstrings. We're gonna do a light quick stretch, so come to your gentle seed. It's chattel position. Sit on the blanket. Maybe it'll feel nice. Reached the right hand over. Catch the left foot. Lift the heart and pulse for 15 14 13 12 11 10 nine 87654 three to one. Switch your side. Left hand catches right foot. Pulse. 14 13 12. Begin to calm down. 11 10. No. Eight, seven 654 three to what returned the center. Reach the hands forward and then just pulsed the hands out in front of your 15 14 12 11 10 nine 8765 four, three to one. Hold the out position. If the heart a little bit more flex Atos towards the face. And then from here you won't go any further back. You'll just pulse slightly more in front of you for 543 to one. Hold here for 10. Not a seven, 654 three to one in hell to rise up silly Bring the feet to touch for the chest down Drop the head towards the feet. Ah, humble body can ascena closing off your practice. Truly excellent work, you guys. That circuit is no joke. I appreciate your efforts as always. Thank you so much for joining me for this practice. I hope to see you again soon. Peace