Tough mat-based class challenging the control of movements throughout the body

This is a tough mat-based class challenging the control of movements throughout the body. The class starts with a warm up in standing then continues own onto the mat in four-point kneeling, high kneeling and then down onto our backs. The class includes some tough sequences of exercises so please only work to a level that you feel safe and comfortable to do.

This class includes:

• Standing ‘Y’ stretch with heel raises
• Upper body rotation with hip flexion
• Lunges with arm openings
• Single leg reaches with breaststroke arms
• Leg pull in prone with leg lift
• Child pose stretch
• Tricep fold kick
• Thread needle
• High kneeling side bend
• High kneeling leg lift sideways
• – high kneeling side kick
• Bridging wit abdo prep
• Leg extension with abdo prep
• Lumber rotation
• Glute and hamstring stretches

The class starts by warm up through our legs and upper body with a ‘Y’ stretch with heel raises. We then rotate through the upper body and combine in some hip flexion movement. We then challenge our stability and control with some lunges and single leg reaches.

We roll down from standing into four-point kneeling and continue to strengthen tough our core and upper body with a leg pull in prone, challenging the movement further with a leg lift movement. In this position we work our upper body a little more with a tricep fold kick. We then work our glut muscle in a high kneeling position with leg lift and a side kick movement.

Moving down onto our backs we work our abdominals a little more with a bridge and combined abdo prep and double leg extension movement. Cooling down from the class with some gentle lower back and leg stretches.