Tough mat-based class designed to work throughout the body.
- Difficulty: Tough
- Length: 40 minutes
The class begins in standing then continues onto the mat into four-point kneeling, high kneeling, onto our sides and backs. The classes includes some tough exercise sequences so please always work to a level that you feel safe and comfortable to do.
This class includes:
- Standing Y stretch and heel raises
- Standing abdominal curl
- Side plie
- Roll down
- Four-point kneeling fold and kick
- Donkey kicks
- Leg pull in prone with leg lift
- High kneeling lift and lower and side kick
- Side lying scissors
- Arm opening
- One leg stretch with abdo prep
- Bridging with scissors
- Rotation stretch
- Glute and hamstring stretches
- Sitting bow and arrow stretch and mermaid stretch
The class begins in standing and warms up through our arms and legs with a Y stretch with heel raises. We then bring in some abdominal muscle activation with a standing abdominal curl and work into our glute muscles with a standing clam. We then stretch through the back with a side bend stretch and then move into a lunge position to challenge our legs further. We then roll down into four-point kneeling and challenge our leg control and glute strength with some fold and kicks and donkey kicks. Continuing in four-point kneeling we then challenge our core, abdominals and upper body with a leg pull in prone with a leg lift.
We then move into a high kneeling position and continue to challenge our glute strength and muscle control with a leg lift and lower and side kick movement. Moving down into side lying we then challenge our core and legs further with a scissors movement. We then recover with an arm opening stretch. After repeating on the opposite side we then move onto our backs and continue to strengthen into our core and abdominals with a bridge with scissor legs and criss-cross movements. We then cool down with a gentle rotation stretch and stretches for our glute and hamstring muscles. Finishing the class in sitting with a bow and arrow and mermaid stretch.