30 Minute Git F.R.E.E. - Git Flexible, Restored, Energized & Empowered to move!

I hope you guys have had a great week. Best way to finish it out. Yes? This is Get Free. Get flexible, restored, energized, and empowered to move like you're meant to move. You are meant to not be stuck. Yes? So, let's get to it. 30 minutes. We threw a little bit of mat pilates in there. It is chilly. I have to put on my sweater pretty quick. Because I've warmed up and now I'm cooling down. Oh my goodness. Good. Take those arms back behind you. Sit down. Chest. Rest that head. And on tail. You can take those arms out. Hopefully feel your core grip strength there. It's a sign of longevity. If you have trouble with grip, it's correlated to longevity. It's not instinct. So, practicing grip. Lifting heavy things. Opening things. Importance. They have these devices where you can just practice grip strength by increasing the tension. Squeezers. I don't know what else to call them. But super important. Okay. Widen your stance. Okay. Take those arms out. Thumbs down. And press back. What is this song? Good. Feel the work in your shoulder blades. Yes. Your traps and delts are working right now. Good. And up. And go back. Slight difference. Drop your head and neck. Excellent. Okay. Reach one arm over. Take it in opposite. Roll up those shoulders. Interlace the fingers. Rounding the back. One of the only times I say to do that. And stretch. Extend. Pulling your arms away. Good. Bring it up. Release those arms. Let them swing. Now we're going to hinge at the hips. Push through the back. Feel that stretch up and down the backs of the legs. If you can, get your head closer to the floor. Closer and closer. Yes. If you can, drop your head down. Oh, yeah. Good. Bend the knees. Just a little back and forth bend. Oof. Three. Two. And one. Release. Woo. Okay. Now that we're in this position, go ahead and drop one knee. Turn your feet and knee the same direction as your body. Get nice and low. Keep the bend. Knee in in front of the seat. Foot stretching and then some neck work. Okay, so from the kneeling position, go ahead and press the bottom of your toes down into the floor. And then lean back. See if you can't touch your bone to your heels, but keep your heels raised. Good. Get there. Or use it as leverage on your feet. Oh, yeah. Three. Have a seat. And get that neck. Sit comfortably. All right. Let's take and choose a side, and what you're going to do is gently take the hand on the floor. Set and just fall. We're going to take the loose hand back behind. This is a funky playlist. Switching sides. Same thing. A little bit more. You should do this more often. Okay. I'm probably going to warm up. And lay on a nice, secure place. Good. Hug those knees to your chest first. Oh, that's a good stretch. What the heck? This is a weird playlist. I don't like it. There might be some redemption, but okay. So, what we're going to start with is a nice big hug in. And an extension. Point it. Bring it up. Get out. Hold. Support from that other jaw. Release. Okay. Let me control. Okay. And then our legs. Extend them out. Triangles. So, right here. If you need to, to the hands. Let's go. Come on. How about that? Good job. Okay. Tabletop. Point the toes. Okay. What I don't want to see is that low back fall about it. To make sure it stays up. Tabletop. Shoot out. But keep that low back. If you want that pilates, extra strength. You're right here. Because I like to engage. One, two. And that. You just stretched it. So, it's nice and ready for this. Good. Both feet out. But if your pointe was forcing, it's very specific muscles to engage. So, it's almost like a, okay. Stretches. Because that just, the glutes like crazy on that one. Okay. Quick glute stretch. And we will finish out. So, on all fours. We're just going to shoot side to side. Okay. Can't get too comfortable with that. Because we've got more glute stuff. Extend one leg. Yes. Point the toes. Don't forget. Nice, baby. One more time. Good. Circles. Beautiful pointe. Just good. Two. And one. Oh. Both glutes. Feel it. Because the other one is stabilizing like crazy. Let's get the other side. Side to side. Okay. We are done with our session in class. Okay. Or even a towel. So, put a towel in between. It just kind of helps bridge the gap, if you will. Okay. Stay as low as you can. Get there. Glute stretch coming. But before we do, we're going to, we haven't done this one in a while. And then we're just lifting up and trying to go back and forth. Okay. So, it's a quick movement. I can't do it with my ankle. Oh, that hurts. But if you can and you don't want to do it quick, you can just go back and forth. Wow, that really hurts. I couldn't do it quick. Pressing against it really hurts. Dang it. Here I was talking about it, and then I thought, I'm super human. If you didn't know, about almost a month ago now, I twisted it going down the stairs. I was being stupid, opening my abs, but check it at the gym. Stretch the glutes even more. Man, I can't believe. Alright. Let's bring that leg in front. Okay. I know it's weird, but get a nice hold on that leg and pull it. It's a stretch right through here, but we will get to the glute in a second. Good. Now take that foot on the outside of that leg and pull tight. I do just, I tend to get that leg on there. Pull it tight. Feel that beautiful stretch. Feel your chest lift. Three, two, and one. Okay. Wow. Listen to your body of the day. Good. Okay. Into plank position. Pushing into those toes. Not quite a down dog, but feel that beautiful stretch through the glute. We're going to take and do that nice pigeon. So, front hand drive over the hip up. And then perpendicular, place it down, and shift back. Draw that body as low as you can. Your goal is to stay square with your hips. So, if you're leaning to one side, you're not going to get the benefit. Nice and square. Whole body down. Go ahead and shoot that leg back down. Back down into down dog. And take it off. Stretch the hip too, doesn't it? And release. Good job. Okay. Check the time. Oh, yeah. We are home stretch right here. Oh, good stuff. Big feet together. Push those knees down. And then slowly squirt. Okay. We're going to extend those feet out. The floor is so freaking cold, so I'm going to extend this way. Good. And reach for those toes. Now, I have, like, consistent issues with these. One side being tighter than the other. So, if that is the case for you, it's typically the case for most people. Just really pay attention to that. You can grab your coat. And I like this because you can still do those overhead walks. Your feet. Shake it out. Okay. Let's finish class with the rest. Oh, my goodness. Okay. Let's finish. Leg down nice and relaxed. We did it. We made it through. We talked about over the years. We continue to do this. We slip back into the old habits of cursive plan. Think good notes. Breathe that in. Exhale out. All you need to do is just thought of the day as we take off and into the weekend. It is our attitude at the beginning of a difficult task, which, more than anything else, will affect its successful outcome. So, if you have a bad attitude going into something, you might not be successful. In fact, it's very likely that you will fail. But, if you have a good attitude, you're always winning. It doesn't matter even if you don't get everything right. Even if it doesn't completely work. It's your attitude. Thank you so much for being here. I hope you had a good stretch. And I hope you have a great day and weekend. For those in the app, I am going to be teaching on Sunday. Check it out.