Mat based class working to mobilise and strengthen throughout the body.

This is a mat- based class aiming to give an all over body work out. We start the class with a standing warm up, stretching out through the upper body and work on some leg control movements. We then roll down onto our fronts to continue to the class to strength and stretch through the body on our fronts, sides and on our backs on the mat. As much as possible I will demonstrate some different level options for the exercises but please always work to a level that you feel safe and comfortable with.

This class includes:

• Standing bow and arrow stretch
• ‘Y’ stretch with heel raises
• Squats with leg extension
• Standing clam
• Shoulder rolls and side bend
• Roll downs
• Swan dive
• Cobra stretch
• Side bend
• Side leg press
• Double leg lift and lower
• Arm openings
• Double leg stretch
• Arm circles into abdo prep
• Scissors
• Glute and hamstring stretches
• Sitting spine twist, shoulder rolls and neck stretch

We start the class in standing with some upper body stretches then warm up through our legs with some squats and a standing clam. We then roll down onto our fronts and work our glutes a little more with some hip extensions and bring in some upper body strengthening with a swan dive. We then work on our obliques and upper body with a side bend movement before continuing down onto our sides. On our sides we work on our glute strength with a side leg press and challenge our core with a double leg lift and lower. Staying in this position we stretch out our chest and upper back with an arm opening stretch.

Moving onto our backs we then bring our arm and leg movements together with a double leg stretch. We then continue to strengthen into our abdominals with arm circles and abdo prep and scissor exercises. Cooling down with some glute and hamstring stretches on our backs and finishing with some upper body stretches in sitting.