Welcome everyone to move with midnight time, midnight, I'll be working out this next hour. Be careful to have any injuries or limitations you can always modify. You can also take breaks whenever you need to. We're going to burn out a muscle to get maybe get to that shaky state. But get to that point where you have to take a break, hounded out stretches out things get back into it as soon as you can. Yeah, but no shame is shaking out.

That means you're doing it right. Let's start with a warm up for your shoulders up and back to a nice white second position, belly buttons in the lips to right in left, up and up. Get the knees to hip high to higher. Nice pointed toes on the bottom dancer she's stuck in the core. Keep that chest lifted aren't too high fit right above I'll be using ballet terms in this session does not mean you have to know what I'm talking about. Just follow along, you'll pick it up straight, quickly.

Pull down the arms, arms go down as he comes up. We're using this warm up just to get that body moving. So if you need to move at a different pace than B, that's fine. To do modify anytime that's fine as well. Just keep moving and get the heart rate up. Good and breathe.

Add a twist, elbow the opposite knees. were ringing out that core. Life the elbow across the midline. Aim it to the outside of the opposite knee. Good, keep it going for 8743 squat It Down and up. Down and lift.

Alright Peter hips with distance apart. Because the way back in midfield, flex your toes up towards your forehead. Keep that chest lifted like you're saying back in the imaginary chair, tall put down. Alright, keep it right here on the side. So you can see, we're using small controlled movements. I want you to go down to your lowest squat and move an inch from there, super teeny, tiny.

Whole range down and up, down, and Squeeze. Squeeze the glutes at the top pressure hits board every time those like straighten, can keep that chest lifted. breathing into those legs and feel them start to warm up. Pull it down. That's it. How low can you go feel that fire that burns at the center the top of the thighs already?

Yes. Good. Keeping it right here. Bring the arms up the high position. You should start to feel that blood coursing through my veins. that heart rate starting to build.

That's it looking so strong dancers Ready, keep the pulse, heel toe your feet out to a nice wide second position, field go wide chose point out. You want the needs to line up over the second and third toenail. Lift your chest up so your shoulders back over ribs overhead. full range down and up, down. and sweet. That's it.

Yeah. Just make sure those knees are not buckling in. If they are I want you to adjust your feet. We want them to line up right over those toenails down. We are burning into those muscles already digging up the legs. They're gonna do a lot of work for us today.

For them nice and warm. Stuck in the belly button. Keep that core strong. That's it full range down and breathing into it. If you need to cut that range of motion, you can claim to be a little bit shallower. Maybe those lights are already starting to give out.

That's fine. You go do your range of motion. Go to your limit wherever that is for you today. Try not to judge it. Just honor it. Yeah.

Paul, sit down. You're almost there with that warm up the arms of the hybrid position. Oh, yeah. Can you feel that burn? If you don't take it down one inch lower? Yeah, right there.

Teeny tiny. Only about an inch is about the length of a paperclip. So it's very small. Doesn't have to be big to be effective. Can we float those skills up off of the ground? Oh, yeah.

You might already start to feel a shake. Start to set in. You're almost there. Last Eight, Seven. Folding for three. To hold it down right here squeezed into the legs.

Isometric hold the arms out wide, nice, wide second. position one is higher. That's it. Good squeezing, breathing, arms come down, raise them up to that hydrate position again, for eight, seven, you're almost there. 432 and sanded up. Shake it out.

Nice work everybody. shake out those legs. Deep breath in and out. Grab onto your waist. You'll be needing a set of heavier weights, which is around five pounds and lighter weights around two to three pounds. Starting with those biceps for your feet to a first position, elbows in, bicep curls up and down, lift and lower.

No at any time, you can stick right here. Just focus on those arms. Press the waist at that 45 degree angle. And we always are pressing up with control whenever clean up with momentum. Imagine like you're underwater. We knew that.

This part is you can If that feels good at a play with it, a means to bend. We're just bending those knees. You'll stay down. Squeeze teeny tiny pulses. Yes, imagine like there's a countertop to the sides of you, you're pushing up against that countertop, add that extra resistance. full range, up and down.

Now if you need more resistance, you can also close those weights out the elbows away from the rib cage. They'll also add a little more resistance and despite the curl, can you go wherever you need to go to feel it in your body. Squeezing breathing. Keep the head with this Hi. Don't start to hunched over here keep everything tall vaulted in Little crash. Remember that imaginary countertop, really sweet.

Contrast that bicep as hard as you can. Good. Keep the pole in front. Flip the weight, palms facing the midline, thumb towards the sky. Tuck the elbows in nice and tight. And make sure those elbows are a little bit in front, not tucked behind you.

Tamar curls, hammer curls. Those weights are parallel to each other, or prepping in front of our body and squeezing that bicep as hard as you can. Imagine, like there's an orange in your elbow, and you're juicing that orange every single time you bring those weights up. Squeeze out all that juice, squeeze it. Good green coffee in the middle. start to feel that burn in the bicep.

If you don't feel that burn by now I want you to float those elements around a little bit more. Add that resistance. Eight, Seven. Holding for three. To fold it down right here. Lift the weights, palms face the sky.

Back up to that 45 degree angles. straighten the legs, out, in and out. And in finale for those biceps, you're pressing the waist outfit your height or higher if you can. You always want to serve a little bit in front of you, never behind you. Options add up and down. Squeeze the further out why'd you go the more in the biceps.

Don't make a pressing up as much as pushing out. Send me practice with those elbows. Can you go out one inch further 87432 and one, roll it out. They were coming down to a nice long lunge. One foot in force behind, correct back to that to me over the ankles, hinge over, core in tight weights come down, back rows back, down and lower. Now these back roads, you're squeezing the waist up towards your hip bone.

Elbows are narrow, and you're squeezing through your shoulder blades. Imagine like you have a great in between your shoulder blades. And you're squishing that great every time. We're contracting through the back of the neck nice and long. And don't let the head hang heavy. haul good athletes Engaging by squeezing my shoulder blades together to make that crease down your spine as deep as possible.

Squeeze, squeeze, for range up and down. And lower. Lift. Good break and I'm going to face the back just so you can see what I mean. by squeezing those shoulder blades together. You think how much they pull in towards that midline.

Pull them in together, you're not just moving the elbow. This is me moving the elbows without engaging the back. I'm really engaging by squeezing those shoulder blades together. The arms are just along for the ride at the top. Let's do first small, small controlled movements. Checking with that core is that belly so pulling up in in full range up and down lifts and lowers.

It's growing that fast. Put in To which side other side. Breathing squeeze. Make sure that he's right over the front ankle, open up the Scarecrow and down, turn to the front so you guys can see this. We're boxing out those arms. We want to bring the weights underneath the elbows, trying to get the elbows up the shoulder height, a nice 90 degree angle.

Now I know some weights want to drop the arm, pulling them down, resist, resist that rebound, higher ever every time for range up and down and lower. Again, just know that those breaks are there for you, where you can always drop those weights. You can do this motion without the weight job into work into that back into the upper back. That grape is now at the face of your neck. So don't let this show come up to the ears point towards that midline. Yeah, I know you should be feeling burned by now.

Full range up and down and lower. bring that back within, beat together still taking Stover open up to fly wide. We can resist the temptation of just throwing those weights up there. We don't want to use momentum flow controls. Maybe that constrains your motion. Maybe you only go this far.

That's okay. You go as far as you can by tweezing those shoulder blades together and back, engaging those big lats and rhomboids for three, then we toss it up into tall, put at the top for eight, seven, little tiny lifts for three to a yes, roll it out. Oh, nice work. Put those heavier weight down. Let's grab on to our lighter weight. We're going into triceps.

So keep those seats together. Same exact position, both playing the knees over at the hip. Bring the weight to your hip bone, tweeze the elbows fast behind, lift up the weight towards the sky, lift up one inch higher. So I want my waist to be above my bum. If they're down here, that's okay. But if you can turn them up a little bit higher, you can hinge over a little bit deeper and push them up another inch.

Triceps, they can burn out easily and quickly. Again, take those breaks when you need to. Stop that pouring strong. Press it in and out, in, out, in out. I'll show you from the back. Like you're trying to clap your hands that behind you.

You're moving those weights on a countertop, pressing in towards that midline. One lift one in lift and lift. And oh yeah, I feel that burn it There are three key bad. Tony out those arms, little circles up and around small and control the energy all the way through the arm as we get tired we start to bend the elbows resist that triangle lengthen through the arm. So we're asking those muscles to lengthen as like strength in other way. How small and how high can you get those circles?

Up a little bit higher? Okay, the answer is no. But just trying to try and is what's going to strengthen. Change it to a Benton press. The Michael Bennett the elbow, big giant push through those knuckles. You're almost there with those triceps he has one entire speeded up, punch, punch, punch.

That's it. Breathing always killed. Burn 16 1514 last eight. You're done is pours three, two and one. That is, we're coming back out to a nice white second. Heels wide.

Create that into those knees. We still got to do those shoulders, roll them up and back. Bring the weights right in front of you pumps, that midline little tiny lift. So small control movement, keeps the weights at shoulder height or higher and resist the temptation, the temptation of leaning back. If you want everything stacked shoulders over ribs over nice and long. Like someone has a hold of your wrist and pulling them longer.

Shoulders rolling down the back. In and out and out. Little tiny again like you're spying those weights on a countertop out in front of you. Check in with that for it. So pulling in squeezing in. One lift one, lift, and trying those little out in front of you.

Squeezing circles up and around. draw the outline of a quarter small scribble or a steak. That's okay. As long as you're trying you're strengthening. Either way, little circles about feeling grateful. Feeling like a ballerina.

In this hour. It's just about trying training like line and trying to get those results of that nice long winded answer tone, total weight split, split, split because rotator cuff wrote into that shoulder joint task Please breed. You're almost there. Twist, twist, twist. Oh yeah. Can you go one inch tire a little bit deeper for 16 1514 next days long 432 and one rolled out.

Nice strong work. Everybody said it down really quickly we're coming down to finishing out our chest doing some push up. By all means you can do these on your knees if you need to. lowering down and up, slow, down and up for too long, that nipple line right in between the thumb. That floor away from you. Feed it up to tempo, down and lift.

Now if you just go down this far, for right now that's okay. Maybe you only bend your elbows a couple inches. That's all right. If you can drop all the way down That's all right. You go to your range of motion halted at the bottom. You guys are almost there.

Finish up those arms as strong as you can. I know they're tired. So her mind for eight, seven, we're in it together. Yes you can. 432 and one yeah. Deep breath in and out grass, your armpits down towards that floor.

Side aside. Breathe into it. Nice strong with dancers curl it up. Let's check out those arms. They earned it down in a way. Yes, you want to stretch all the way over the outside of that shoulder.

You can also tuck the air on the side of the neck. Give yourself a pat on the back for a job well done. Grab the elbows behind the head. Push it back, put the head look up and under the arm. Extra side body lead Maybe just decided to switch sides. You get a stretch in your feet.

If that stretch becomes too intense, you can always drop it down whenever you need to. roll the shoulders down, no way out that shoulder and so we just threaded into that muscle fiber, isolated, concentrated on those muscle fibers, big muscle group and burned into them on the back, elbow, pull it back behind, press back, look up and under. We know when to stretch out those muscle fibers. Encouraging to grow back, build back stronger and that long, lean dancer tone the whole theory of bar Three, two, and done. Nice job you guys. Let's move on to our tab.

Okay, you need a chair for this if you don't have a chair, but always grab onto a wall. Just to help you out with that, that chair up next to you or whatever you have, we're going to first position parallel. So big toes are together, heels are together. Squeeze into your glutes. bellybutton pointing towards the spine, head towards the tie. relevant.

Elevate is a fancy word that means to rise up on those tippy toes. pressure waves towards that big toe mound. Lift, touch the ground every time. You guys can see we're trying to get those skills down every time. You can At the top of its highs, you can on those tippy toes folding for three to hold it up, stay up on that. I'm gonna play my knees go down as low as you can.

So I'm trying to get my tailbone to line up with my back. I don't want to be arch forward, everything lined up right here. Little tiny lowers down, down. This is our classic chair position. Through those legs. I want you to go down as low as you can and then move on from there.

Not a full range. range of motion wherever that is for you. Push to change get you down, hold your drop down, hold down hold. Like someone has a hole in your tailbone and they're pulling it down towards the core of the Earth. Stop that momentum with your leg. Drop hauled out, feel that burn, can take those reps when you need to do it, that means you're doing it right.

You want to get to that place of fatigue, when a burn out those muscles push to that limit and honor it when we do by taking that breath. I'm trying to get through all of this so I can see you guys through. But I also mean I could go lower. I don't want you to follow me. I want you to push to your limit or you go as low as you can. And you have to take that break.

Down hold strap hold. Hold draft. That's it. Good. You go a little bit lower. Feel that burn and those calves and into those quads.

Keep the chest lifted. breathing thing going out for eight, seven. Holding for three to hold this down on submission. Try and find that balance down the back 7432 little breaks ended up give a quick shake up first positions out, deals in. Relevant flow up and down. control this relevant like you're underwater moves up and down.

Nice fluid motion. Good Check in with that belly. Imagine like you're kind of buttoned up her pants around that midsection. You want that rocking and feeling the entire time. Relax the shoulders will lessen the tension in your jaw. speeded up to tempo, lift to isolate, if they've hit their limit, you can always take that break.

And always go a little bit shorter. Make sure the ankles aren't rolling out over that big toe mount. Yes. 14 876 hold it at the top, hold it. Play those legs, bend the knees, he'll come together diamond out the leg and go down as low as you can. You want that right over your key lines.

We're not sticking out or not hindering forward, back this little tiny lower down Knees are going out of that diagonal. Keep the test with the head up towards the sky. One more time. Yeah, that's it. Little tiny, lower, small controlled movement down to flat foot and go down the flat foot. This whole set on flat foot, that's fine.

You go wherever you need to go for your body. Otherwise, you're up on that relevant position. A little bit deeper, a little bit more. frigates next quiver save things. Can we get there? Let's try.

Change it to down hold you drop down, hold, down, hold. Yes, it should burn. It's hard. It's intense. It shouldn't be intense. If it were easy, it wouldn't be doing anything for us.

It's okay. Let it be hard. It's supposed to be hard. We're challenging our Body those muscles that's the only way they're going to change that we have to shred those muscle fibers apart with adult back stronger leaner toner. Down, down. Yes.

Three, three dancers I know should be on fire by now. Change this drop down, hold down call, drop hold, strap hold. Yeah. Can you go to your range of motion Hello Can you get that tail bones go there take that rest when you need to single it out for 8743 at the bottom for 16 1514 That's it, you're almost there. Hold it at the bottom hold on to the highest position. Try and find that balance to ease into it.

That's it for 432 and one stand up, shake it out quick. One last thing. We're on to a nice white second position, clean a down. We're gonna burn into those sides right away. So if you can renovate on the mound a little lower down, down. That's it because the shorter those legs are already you just start to feel that burn automatically, instantaneously.

Yes. To download drop down hold. Little lift townhall and again, if you need to drop those skills to the set right here. That's fine. Drop. Drop called.

Oh, yeah, I feel that quiver setting in How about you? Single it out, down, down Henry We're almost there dancers looking so strong. I know you're working. I can feel you with me. Yes. At the bottom.

Oh man, we're almost there. To that finish line with this bicep 16 1514 holding for three, hold it down hold position. Can we find that balance? Can we think only one inch lower for 16 1514? Yes, one inch lower. A little bit higher 432 and one who ended up Nice work, shake it out.

It was like they earned it onto one foot, knees together. Under we don't want that booty sticking out the hips forward and pull that field towards the knee pointed straight down. Like the ground behind stirrups through the calf length and through that back leg. You can bend that back the backfill down the lower cap grabbing onto that, turn around you can see the backside of that needs to pull the steel folders down, float away, try and keep it in mind backwards you put the backfill in that lower tax, always make sure you 4321 good. All right, we're gonna move on to our speaker burden to those glutes again to the hamstring. Different levels.

You can start up right right here. Back it up, hinge at the hip, gently place your hands on that back of the chair. See right here, all the way back over just the fingertips touching the knees, toes up towards the tie up to you of where you go. I'm gonna start right here so we can go through and show you what I want you to do. Then that right, now put your right hand on that right glue. And that glue.

Sweet. Sweet. So we're isolating the squeeze of this cheap slice and in your knee and you're poking your toe back behind you wherever you are. To move your leg, a lot of times we'll get into this action. It's not that big. We don't want to get into our lower back tweezing through this cheek, the lake is just along for the ride smaller.

So focus more on the weeds of this glute right here. That's it. Please, please help me out, out, in out. I'll show you what what's out with sliding that knee like it's on a countertop in towards the midline. One lift to one in, in, in all this is coming from that booty. Man right from that glute.

Don't walk out this need to be working to standing leg as well. It may gaze out before the working like that. Okay, that's normal. little circles up and around. Draw that circle with your kneecap. Do it with you guys.

Here we go. Little tiny, small controlled circle. They're way square to the ground. You don't want that tip to open up. He points forward. That right hip stakes holding down.

Sign those phones in front of you. Back up. Again that lift is by squeezing the glutes. Relax your shoulders, hunched down in your upper body, everything. teeny tiny contracts through that glute muscle 16 1514 8432 and extend that leg back behind you. Tip open up.

We do that You need to again put that hand back on that to make sure you're in control. It's not a full range. It's not your leg up back behind you. Squeezing as hard as you can through that blue sack that dancers like it out in our mind that toe in towards the midline and only about an inch. That really tiny movement. Little l that little corner with your big toe.

Length of the leg. nice and long. little circles around small and how high can you get back circle outlining Either way, if it's shaky for bigger than 10 points, that's okay. As long as you're trying, just try to make it as small as you can, and you're doing what you need to do to strengthen. Back to single, perfect ankle length that leg a little bit longer. squeeze through that glute and hamstring.

You're almost there. 16 1514 8432 and one night. All right, shake out. A little bit relief, a little bit of love when we get that second time around get to that other side, get that other leg. whatever level you started on the first side, start on that level for this types of work towards balancing yourself out and put that left hand back on that blue. And please do the chief.

Please, please stop expanding. Now this leg is fatigued, it's just work. It may not last as long on this side and that's okay, that's normal. Contract you're breathing through those toes. Don't let that put the tank floppies really point if you're cramping you can always flex that energy out. out a little check in with that belly button.

Imagine like there's a flame underneath your belly and you're stuck in your belly button up off of that flame. up those abdominal wall, one with one thing. And again so you're trying that little, that little corner circling around. Other way, if you're compromising form, take that break for change level. The more upright you are, the less resistance, the more hinges over, the more up towards the sky, the more resistance please do that glute. Tall tall Devin six Holding for three to four lengthening that leg.

Again, keep the hips square. Don't let that get opened up. pull that back down towards the floor. Pressing down, soften through the knees, squeezed through the glutes. And long burn out. Check in with that john.

Relax the way the shoulders down the back. Trying that little l back behind you. Don't collapsing the upper body even though we're working that lower body. upper body drums is almost there. circling around the circle back behind you. Oh yeah.

I'm feeling that standing leg as well. Take it out counted out whenever you need to circle their way. Can you make that Lego a little bit longer back behind you? Trying to stretch it a little bit more asking those muscles to really go there through that blue sports pane at the top. A little bit more. Can you lift that leg up a little bit higher?

432 Anyone who shakeout though we're not quite done yet, we're flipping this chair around. So you can do this on the ground without a chair or up against a wall up to you. We're going into a grid laying down onto the floor. Do you have that chair, that wall, you're gonna put your feet onto the wall onto the edge of the chair. I'm gonna go there a little bit closer to that wall to the edge of the chair through my glutes and lift my tailbone just to place off of the map. So I'm not coming all the way up here into a different movement.

Covering, squeezing and pressing down to the ball and control and breathe and feel the backs of those sides engaged right away came to the hamstrings burning more After the upper body, we'll get to all of the work in that lower body. To change it to go, let's hold those down. Oh yeah, you should feel that burn deep into those glutes and hamstrings. Feel feel that burn. Push your feet into the floor into the wall or into the chair a little bit harder. Single, lift, lift, lift, lift.

Oh yeah. We are burning into those major muscle. We are shredding apart that muscle fiber. So if you go back leaner, toner, stronger. It's hard work. It's intense.

But we are getting maximum calorie burn and we're strengthening We can track those muscles and targets you can single it out deep into those muscles again, whenever you need to give yourself that countdown. Just bring it down. Give yourself a little shake a little stretch, come back in as soon as you can. One month. Go let's go down this hole. we've, we've called for more please call the last time singlet out.

Faster Can you repeat? A little bit deeper, a little bit harder. Little bounces for 876 fold in for three to hold it. isometric hold right here. Yes, retail Panzer cordless guys can you look up 187 feel that burn in 432 and set it down. Good.

Shake out those legs. Oh, that feels good. Take that right foot grab above or below the knees. Please put towards your forehead. Do you want to keep this leg on the chair on the wall, you can lift your hips up to get closer to your forehead and try to keep it there. Let those hips settle back down towards the floor and energy from those pointers.

Correction to that hamstring muscle over and over again. Crossing over here replying figure for threat The size of your shoe by just the tap over your test. Lengthen your tailbone back down towards the ground, you really flatten your spine on the mat. If you pull that option to take this right hand, push this right knee away from you as you pull the ankle in a little bit different area because that's the other side. Taking that left foot firmly above or below the knee, at least drifted toward your forehead can often tell you lift your hips up and try to leave it there. As you set those things back down, energy through those toes, those pointers when we get a little bit more stressed, like half of whatever feels best for your body.

Green nourish those muscles they earned rewards them with it. Crossing over, reconfigure for stretch. And then bring the tailbone back down to the ground. Left hand, push that away from you as well. Both rock and roll. Straight laced, arms come over, all the way up and over.

432 And one good roll. All right, we have made it to our car, we got through those legs, abdominal wall, the chair away, you don't need that anymore. But grab on to a wave. We're coming all the way down onto the ground, weight goes off. You can do all of this without the weight was dropped away whenever you need to be on the ground from within the upper body only. We're not going on a diagonal here.

It's a little bit different. We're trying to look straight on the tip of our nose, and someone's pulling up right above trying to get overplayed That's okay. As long as you try, you're strengthening your range of motion. Don't go to your limit forever that is for you today. into it as high as you can. Seven then we call this at the end 432 and hold it for three.

Right, let's get to those lower abs. Toes go up towards the sky and tabletop position as well with those legs to try with your toes up. We don't have the hamstring flexibility in your legs. You can always send them knee towards guy and dad otherwise get those toes straight up. We're doing a reverse. So this is different than when we do these.

These are using momentum. Yeah, we don't want that momentum. We want to cover like we have a dog tail in between our legs. Straight up above us Don't let those lights come in. If they come in below red flag, there you go. Do First of all, I don't care how big it is.

I just care that you feel it into those tabs. So as long as you feel that burn detail on every muscle super small, like there's a tissue paper right above that big toe. you're pouring up and down and lower fare for a holding for three to hold it up and squeeze it all yeah To lower the pelvis for 432. And why don't really sit down for three arms overhead, less back arch offers a man who gives a nice full stretch and the core. breath in. Now we're gonna go with those abs.

We got upper we got lower, we now want to get into the ugly rock and roll yourselves up. Put your hands underneath your knees straight in your arm, lean yourself back, like almost punching you in the stomach. T curve, that's fine. Cool in the belly button. Take your hands out and see if you can pull this plate. If you can't, if your back starts to arch or you flop back.

That's all right, let's come up a little bit higher. You can do all of this twisting up, right. The further back you are, the more resistance there is. If you can grab that weight, twisted out and twist and twist. Now this twisting, we're trying to get that weight all the way down. onto the floor, don't shoot yourself.

Really get that tree with notes back behind you. And trying to have that weight down every single time. Breathe into those side upper body options stay here or you can add a Neela that's it. So the direction is the needle coming up. should feel that burn. If you don't, can you go back a little bit more.

Make sure that belly so point and don't arch the back that nicely curves over and like you're ringing out of that midsection, like a wet washcloth. Other size for three to four switches for each. Switch, switch, switch for 87432 and one yeah. Butterfly roll your shoulders back, lift your heart up. Relax those hip flexors. Breathe into it.

Balance it out with some back extension work right here. We're going on to our belly option to have those arms in superhero position, captive positions or skydiver, wherever you are. squeeze your shoulder blades together, lift your chest up even the gap between glute squeeze or hamstring, lift up one inch higher. threes and queens are squeezing through that fat body. Imagine like that face between your fists and your ribs is an accordion. And your reason that accordion as tightly as you can always change wherever your arms are.

Maybe you start here and as you can see, you come out here as you go to the left. Hold up, hold up, hold on, hold on. You guys are almost there. This this is all you got. And you lift it one inch higher. Can you send those arms overhead?

432 And one, sit down. Deep inhale and exhale. Let's push it back into a child's pose. Knees go wide, big toes, barely touching those hips sink down to the ground, resting at your third eye center. Breathe into your back body. Take a deep inhale and exhale.

Give yourself a moment to relax. Breathe into any soreness, the tightness when it melts away. Shift your weight side to side. Feels good here is to make it legally This is your time. Starts that recovery. Give yourself a moment to thank yourself because of gratitude.

Thank your body for all the hard work adjusted and all the amazing efforts. It just put down to this workout. Come on put that onto your back but stretch it out a little bit more slowly all the way down. Extend the left leg, bring the right knee and towards the chest, rotate that ankle around. Like everything relax the other way. This is your ward, three nourish those muscles.

Let's extend that leg overhead from above or below the knees and gently stretch it towards your forehead. You don't have the flexibilities and also grab a towel, put it around that foot and let it assist you in this stretch. Right hand grips on the outside of the right leg. Let's that right like fall open to the right side left hip face rounded to the I opened up the hip right here right now. Right like comes all the layup falls across the midline stop in the belly lengthen the spine, reclined spinal twist. shoulder blade stays grounded onto the mat.

You rinse out that midsection. If you feel any thoughts, judgements, concerns about the thing you maybe couldn't do quite yesterday or you wish you could have been stronger. Try and release those. They're not going to serve you that just focus on all the amazing things you did accomplish. That feeling of burnout of giving it your all and let those be the things that sink in to reset and rebuild yourself from that right. Which is our left knee comes in right like goes down.

Breathing into the body. Feel that workout. In other way rolling the ankle up and around the leg above or below the knees towards his forehead. Encourage that need to open up to the length in Africa nice dresses open towards the sky to really straighten that leg as much as you can. Never forcing it. always working with our bodies Not again.

Left hand grabs on to the left leg open to the left side surrounded by when you melt your body into the floor a little bit deeper. Let go of any muscle you don't need to hold on to this Earn This is your time no one else's thumbs up falls across the midline in the belly. option to bend or you can keep it straight, whatever feels best to you. Last in our body, mind body spirit. Threatening, meet this hug up into a little ball, sway side to side massage at that lower back and rock and roll yourself. We're gonna bring one leg in one leg out, tuck that heel and bring yourself up, shift your weight up and over that heel.

With any damage to the ground, under like rubber tail between your legs, roll your shoulders or backside, your heart, guy. Take it all in, sticking out the top of that quad that side with the other side. Coming up and over, point that knees down to the ground. roll the shoulders up and back. Let it all go. work for you.

Proud of yourself, wherever you are today. Good to come up and over those hills down towards the ground. Tuck your chin towards your chest. Down window in honor of your work in honor of your practice. Head hangs heavy straighten your legs fourfold. By finding your knees pull up one vertebrae at a time.

That was the last thing to come up. arms overhead dropped out, release it all down your way. Let me stress. Again, deep breath in, filling up with all the strength energy power that is filled that workout. And now, one more time to breath in. Big inhale, stretch up as high as you can.

Nice work everyone. Thank you so much for joining me and moving with you want more, check out the other classes. You can also come teach with me or take classes with me live. We'll see you next time. Have a great rest of your day.