Hey, everybody, welcome to move with midnight, I'm midnight and I'll be working you out this next 30 minutes. As always, we're going to push our bodies to that place of fatigue into that shaky state, pushing ourselves to our limit to honoring that limit and taking a break whenever you need to. So please check out when you need to stretch it out, breathe, and get back into that as soon as you can modify wherever you need as well. You're taking care of any injuries or limitation. Yeah, but we're gonna get into those muscles. All right, for this session, you just need a wall mat.

Always have water nearby so you can keep hydrated as well. So you can tell a lot, that's what we're going to be working. All right, roll the shoulders up and back. Arms out to a nice wide second position, energy through those fingers, knee lift up and up. hip height or higher stuff in the core, nice pointed toes on the bottom. dancer energy all the way through those toenail still stuck in the belly like you're trying to bind up a tight pair of pants.

He wants that sucking and feeling the whole entire time. Good churches turned out those legs. Were bringing the keel across the midline, shining the inner side up towards the sky. still breathing, nothing your modifiers different pace than me, that's fine, as long as you keep moving. Just keep moving, even if it's just a march. We want to use this warm up to get the blood pumping.

Loosen up the joints, get those muscles warm, opposite hands, tap, tap, tap. That's it. Like little tap trying to kill. You can't. Okay, as long as you're trying, you're trying, you're strengthening you're working. So just do the best that you can.

That's it. Eight, Seven. SWAT it down and up. With distance apart, just the waist back in the heel, toes up towards the forehead, the belly and the chest lifted. At the bottom, go down to your lowest squat, whatever that is for you today. So it's a burn out, like without fire on top of the tie.

Holding for three to fold it down, in and out. tiny step switches in and out. Like you have a low ceiling and Twitch and Twitch. You're almost there. Again. Last time, twitch 432.

And one. stand it up. Take it out. nice deep breath in and out. We're going to our wall to get into that upper body facing the wall. Put your hands out nice and wide.

Really buddy up on your tippy toes. squeeze your glutes tight, so you can lower yourself down as one plank. Just find this position first. Try more your nipple line down in between your thumb. So we're not bringing our chin. We're really trying to lower that chest down and push it back up.

Nice and slow. down for two and up for two. Nope, this feels too easy. You can always take this set down on the ground. Do those regular push stripped down on the floor. Up to tempo, you need to add more you can also add a float at the top of that push up.

Can also step your feet back a little bit more. Make it a little bit harder, lowered down down for two for two and one leg back behind you through that blue. Nice straight leg on the bottom where you can always stick to that double legs push up, feed it up. Well wait down again, take that foot down, switch over to the other side. We didn't go that fast blue. Breathing, keep the core engaged.

That rest if you need to, if your first Now, up to tempo. And let's push that wall away from you. For three to three, bring those fingers to the point straight towards the sky. No, no, we're playing those elbows coming right in towards the ribcage and pushing back out again, into the tricep, the back of the arms right here. Blow down for two. Trying to lower that chest down.

Don't let the shoulders come up, keep them rolling down the back. Like push through your palms as hard as you can. Speed it up to tempo. Nobody you picking your chest all the way down to the wall. That's okay. Maybe you're right here today.

That's fine. You go to your range of motion, wherever you need to go as long as you're feeling that burn in the back of the triceps, sit down at the bottom. Hold it right here. Yes, chemo one inch further. For three to anyone presses the wall, push the armpit down. If that wasn't enough for you, next time, do it down on the floor and do that.

Hold that down on the ground on the mat. Stretch out those arms, taking the right arm, pulling it across, throw the shoulder down here. feeling nice, keep stretching the side, outside of the shoulder. On the back, grab the elbows behind the pack, push back with the head to keep the neck in alignment. Look up and under the arm. add an extra side body.

Open up the armpit stretch into the side of the rib cage. Push your hand into that wall, 90 degree angle, elbow lined up with the shoulder. Rotate yourself open, open up the front of the shoulder blades rolling down the back the other side, taking that left arm pulling shoulder blades down, pull out the wrist. After the shred into that muscle fiber, we now want to stretch it out encouraging it to build back in that longer, leaner dancers. Can the back rub the elbows behind, push back, look up and under as exercise. Open it up open yourself up to sit down.

Nice work. Shake it out. All right, we're getting into those sides now. All right. We're back up against that wall. walk your feet out a little bit.

Slide your tables down the wall. We're going into a wall sit. Yes, we want those knees right over the ankles. No your fingers too far in. You want to set them out. You don't want them too far out here.

Lined up right underneath your knees. To get your piston close your knees. You're not there today. That's okay. To move up as high as long as you're putting into the rest your back into that wall and breeze Windows arms out wide through energy through the arms through the shoulders. The keel up and down.

Just one side. Pressing over that big toe mount. Root down through your field. Make sure those knees are going right over the toes. The core in the left foot Josh has floated up towards that side. Which others down.

Don't let the ankle roll open favor, the inside arch really pressed for the inside. That Yeah, I just feel that feel that fire. If you don't, I want you to lower down another inch. You go to your math, your limits which others Oh yeah, feel that burn. Breathe into it, switch and switch and switch. And switch.

Lifts. Do that burn. out and down and down. Let's speed it up, john fifield. Switch and switch and switch. You bring the arms up overhead.

Squeeze. Can you lower that tailbone a little bit more, you pass through those feet a little bit harder. Take a moment. Turn around, we're not quite done yet. premix yields in relevant up on your tweet, please, I just need to bend the knees, Diamond out those legs, we're going to hinge over, the further you are away from that wall. The more you can hinge over, so maybe try it.

So you just have your fingertips touching that wall. Make sure your hips are over your line. Go down low, and try to lower another inch down, down. Close the legs again. Press the knees out wide. Make sure they're lined up over the toes.

Go Down, down, down, down. Lower that bottommost range of motion. Down, down. Go Down, Down. Down. Yes, you That shape starts to set in.

You can do this with flat feet as well. If you need to learn that flat position that's fine if you don't feel this train rolling up even more go that force arches high as you can descend to those legs a little bit deeper. Change it to down polls you drop down, hold it down, hold it down, hold. Oh, yeah, I see that. threaded. How about you?

See those legs starting to quiver? Yes. those muscles treading into the muscle fiber, changing them, making them stronger. button in English for nice and strong. Hold it at the bottom. We do feel together too low one inch further.

876432 And one standard up. Shake it out. Yeah. All right. Grab onto that foot, knees together, hips tucked under. Hold I feel toward your blue.

Lengthening out the top of that thigh. Breathe into it. Yeah. That's the magic. The magic of bar is in that burnout is our muscles telling us we're treading into them. constantly go back into a figure four stretch, stretch into that booty.

Gonna wiggle it around. When I stretch to the side, if we're about to get to that would be a lot more. other direction. grabbing on to that piece together. Wasn't he pointed straight down to the ground in front of you. Push that gift forward, down, cross it over, sit back.

Take your call. All right, we're going down. We're not done with the wall yet though. facing the wall and rolling it down onto my back. I'm gonna scoot my hips towards that wall. And then nice and close.

Put my feet at a 90 degree angle apart, really pushed my feet into that wall like I'm trying to shove the wall into the next room. Squeeze my glutes and lift my skin, my tailbone just one fifth place off of the mat. So I'm never coming all the way through up on my neck. I'm just hovering that tailbone. Push your feet into the wall as hard as you know everything. Lift Just in a very small movement, not a full range brace.

The harder you put your feet into the wall, the more you're going to feel it in the back of the size the hamstring. So if you don't feel it starting to heat up, think of pushing. damping your feet into that wall a little bit harder. to also go to your relative a forced arch up on tippy toes. You may feel a sense of something's a little bit more there. You can always say flat footed.

If you want. To break it down you go down. Relax your jaw, relax your shoulders. Good options of bring those arms overhead as well. Trying to relax like upper body. And that way all of the weight is in the leg, not in the arm.

Change it to a pole. A pole. Pull down a pole. A pole. Sweep hold. We call Oh yeah, feel that Fern.

You'll feel that burn and you push into that wall a little bit more. Oh, hamstrings a little bit deeper at the top. Real bounces. Oh yeah, I feel that burn. I feel that Chase. I'm into those legs.

16 1514 Holding for three to bring your arms up towards that guy. If you're not enrolled. irrelevant. Now. One entire 70 slow speed and a little bit harder. 432 and one yeah, it's really nice to work.

So we're going to work belly, flipping over. Heels come together, rest your forehead on your toes. And rest those that forehead down. squeeze your glutes pressure down into the floor. If your knees come off of the mat, great, if they don't come up with a mat, that's okay. As long as you're trying, you're strengthening the belly button in those flex feet up towards the ceiling another those hamstrings again, and squeezing the teeth into the glute.

Break it down you go lift and lift, lift the lift, hi hire. We are getting into that lower back as well. So it's a perfect That lower back stuck in the belly. Thing bled out. Imagine like there's a cat underneath that belly button and you're talking your belly up off of that tap will help stabilize the core. Protect that lower back as well.

Change it to what's called you squeeze a fold. Down, uphold. Squeeze, hold, squeeze those glutes as hard as you can. Squeeze called. Flex those feet back as hard as you can as well. you're pressing towards the sky.

Sweet hold, please hold. You're almost there with a C section. Single it up. Hold it at the top. Hold it right here. Yes, lengthen those legs out nice and long.

Lift up your finale for those squeeze into the leg. Holding for. Hold it at the top. Just hold, lengthen those legs a little bit longer. Squeeze those glutes one inch higher. 432 and one.

Yes, nice job. Push it back into a child's pose. You thought it was really touching that those hips down, sway side to side. Breathe into your back body. Nice strong work everyone. Stretch out those glutes, pulling onto your back.

Taking one foot propping up and over flex that. Bring the knee in, lay the cap across your chest or into your breasts, your tailbone back down to the floor. flatten your spine out as you pull that leg in. Breathe into it in the back of that hamstring before you switch it up to the other side, crossing over, pulling it in angry. Biggest muscle, nobody makes a lot of burn them out, but when we do it but we also get maximum calorie burn into those major muscle groups. So it's worth it in your legs.

Come on up last stretch for those hamstrings. Stretch it over for your weight over those way For free to roll it out. All right, we just back down on the mat needs all over to one side and behind the head looking at dealing crud and down outside. Imagine like the gap between your hips and your ribs is an accordion. And you're squeezing an accordion as tightly as you can. Together, like the bottom of your rib cage, the top of that body.

Tiny lifts up as high as you can get it. No was the feeling range up and down, lift and lower. You can add that top leg stretches out. Install accordion the side of the body as tightly as you can. Hold it in, just hold it eight, seven, isometric hold. 432 and one.

A little bit stretch. Which other side the other direction behind the head. To make sure that you're really for your new side next year how small Can we talk in How long that tension of the leg and that compression. We're wrapping. In right here, hold it a little bit deeper 432 and one very last thing go up to your plate very quickly. Finish out that for strong.

Says that we're working. We're carving out that size of that abdominal wall. Making that rainbow with us. Been over. That's it. You're almost there.

Give it everything you got. Leave it all on the mat. For 8432 and one, two, a child's pose. Knees go wide, big toes, barely touching. Close your eyes. Bury the pressure armpits down towards the floor.

Take a deep inhale and exhale, settle back into your body. Try and release any tension, any soreness. My strong work dancers, they clearly are going to your quadrupeds position. go through a few Pat cows, stuck the belly button and caress your spine up towards that ceiling. Tuck the chin and towards the chest. back behind you Showing your heart forward.

Shoulders rolling down the nose up towards the sky out position that back down to this cow. Find that neutral find free one foot in front knee stays over the ankle. Other tokens tucked under, pressing the hip flexors down. Breathing, keep the back knee down flexor down towards the ground. Well the floor is up the bathroom exactly one deeper stretch. You can also bring up on top of this stress you've earned it.

Shift your weight back on that back knee straight in the threads. Let your toes towards your forehead, pinch yourself forward. flatten your belly on top of that side for as much as you can stretch into the fact that feels good. Back to the other side, the other foot comes bores me over the ankle, an option to tuck those toes under, going to a full lunch position. We can keep that back knee down. As I want that hip flexor pushed down towards the ground.

Come up to your neighbor a deeper stretch. Go to wherever feels good in your body. When you're ready, nourish those muscles. Like that like encouraging those muscles to build that leaner, longer. Owner Your way back, straight up front leg, what's the toes backwards the forehead, sign the heart forward, elbows back behind, side to side. Taking the moment getting that workout.

Bring that foot back behind. tuck your toes underneath you. Press your heels down towards the floor. Tuck your chin in toward your chest. So in honor of your work, in honor of your practice, in honor of all of the amazing things you accomplished today to string your legs out this year, to feel gravity work in the opposite direction of your walk your hands out pointing to a downward pressure heel down. linking the tailbone up towards the sky.

Push your armpits down towards the floor, back towards your feet. Your toes up towards yours. little bend in the knee, tuck the pelvis, roll up one vertebrae at a time. Reaching all the way over stretching. reaching across the body up and over. Other way, give me that nice size.

I'm like you're reaching to a deep pocket. Like in my hand, above 10 that arm over me this down. Oh, you feel stretched to the side body. Come back up. Deep breath in arms overhead and Down. Deep breath in, come out and down.

Thank you so much for joining me. Great workout. Everybody. Do you want more, check out some more of my classes or you can also see me live I do a lot of classes where we can work out in person. Enjoy the rest of your day and we'll see you next time.