zoom it'll be me um okay so today we're gonna do kind of reps um of the four exercises and then a minute break minute 90 second break and then we'll go through them again we've done every minute on the minute um for the last several months and it's pretty self-explanatory i just wanted to give people a sense of that. Um, but you could make any workout and every minute on the minute. Um, that's just a really easy way to reverse engineer, uh, and go pick your three, four, five exercises and figure out how much time you have and have things work out.
Right. I think lots of times we think, Oh, I have to have an hour or I have to have 30 minutes or have to have. And it's like, 10 minutes is good. Five minutes doing one exercise and maybe you find that five minutes four times in the day. Yes!
Okay, so today basically is going to be body weight. You're going to need a couple of yoga blocks or a low like step bench and maybe some padding or like a folded up yoga mat. Pretty much that's... it.
Again want to have a workout where like if you're traveling or on holidays or you're in your living room and you don't have to go out to the garage to get the weights you can make it happen. So here we are we're going to stay with the focus of the last couple months of remove leg and also then weaving in our pinky. Finger pinky toe that we worked on on Tuesday and in the in the mindful movement yoga class So just come up to standing we're just gonna start with flicking water off those fingers and all the Directions. Okay, let that go and then we're gonna come We're playing piano really quick with those fingers.
As we're playing piano you might start to figure eight the forearms. We start to feel, oh yeah I got some forearms. Okay let that go. I'm just gonna shake fingers, wrists, arms out.
Pick a side, get weight through that stance leg, and we're just going to work. Reach the pinky, reach the pinky. So I'm reaching my pinky finger, my pinky toe.
If my pinky toe was really stubborn, I could come down and help it and still reach my pinky finger. Okay, a couple more. Good, we're going to go to the other side.
Again, reach that pinky. Again, if it's stubborn or needs a little more TLC, go down and you can use your fingers to move it and also be moving your pinky finger. Okay, we're gonna take the same hand and foot side and work that marionette. So I've got marionette strings from all my fingers to the foot and they're just moving in ways together, coordinated.
I could also Work that stance leg, set that marionette relationship, and work this air side together. So some of you will feel as soon as you set the marionette on that stance leg, you're more stable as you work that air side. Let's go to that other side in the air. Okay let that go. Shake out the hands, shake out the legs.
We're gonna go to the wall. Tuesday we did this down on the floor but I want to show you a variation where we can do this at the wall. Fingers are gonna point towards one another and I want you to think you're pulling this pinky finger.
and trying to bring it across the back of the hand to the thumb as you drop quick to the wall. Okay then you're going to point the fingers down to the floor, wrists toward the ceiling and little squat, stand up, little squat, stand up. See if you can squat down to the point that the heel of the hands start to lift off the wall.
That might mean moving the hands up the wall a little bit. And then you're going to flip your hands. So now the back of the hands.
are on the wall okay and this time we're gonna come up onto the balls of the feet lifting the heels try to keep the elbows straight okay let that go so just some getting into the wrists, waking up those hands a little bit. Let's interlace those fingers and then figure eights with the wrists and hands. Okay, now we're going to come down to the ground. Another minute or two just kind of waking the body up. For this one, I like to either have socks on or just a little something underneath my heel.
Otherwise, I find the back of my heel like on the hardwood. If you're on carpet, this won't happen. But I find on the hardwood, the kind of dragging the heel back like My skin gets stuck to the the floor and so it doesn't slide as well.
So I've just got a little padding underneath there or something that slips slides. So what we're gonna do is spread the the toes. Imagine if you were to grab a pen underneath the between the toes and the ball of the foot you dropped it. So we're like spreading the toes like this Reaching the heel away from us. Reaching that heel as far away from you as you can.
Then you're going to wrap those toes around a pen, the ball of the foot, and you're going to slide the heel towards you. You might get the start of a cramp on the arch of the foot. Then drop the pen, reach the heel away from you. So we're just going to move through this with the hand and the foot.
Grab that pen, slide the heel towards you, drop the pen, slide the heel away. Two more times. You might do a circle as you hold that pen, drop the pen, circle.
Slide the heel away. One more time. Grab the pen. Slide the heel towards you.
Draw a circle. Other way. Drop the pen.
Slide the heel away. Good. Switch sides.
Okay, drop that. Pen, reach the heel away from you. Then you're going to grab that pen.
Oh, drop that pen. I can feel those tissues that I sprained on this side in Iceland. Grab that pen.
Good. Drop the pen. This next time we'll add the circle.
Grab the pen. Draw a circle. Other direction. Drop the pin.
Good. Last one. Grab the pin.
Other direction. Drop the pin. Good.
You can scoot whatever is underneath your foot if there was something out from underneath. We're going to just move on the ground a little bit. Again, thinking of that pinky to pinky connection on both sides.
So from here, I've got a shin ankle on the floor. As I reach over this way, I'm going to also bring my forearm. Okay, reaching long through that extended leg and that pinky, it's going to come. Up towards me, roll me on my back. As I come to the other side that leg folds up and I reach out, I run out of room, reach out with that other pinky to bring me up on my shin and forearm on the other side.
Okay come down onto that shin and forearm, use that pinky roll it across, it folds in, your other leg reaches out. And that pinky rolls you back up. So now just moving between those, add whatever kind of transitions you want in, but focus on this pinky reach being what tensions things that help you move from sitting up onto your back, onto your belly, back up to sitting up.
Okay one more minute just working those transitions. How many ways can you move with one leg folded up, one leg out long, having that pinky reach be what helps move your center of mass. Okay, did you find some interesting places? It's where sometimes not having a yoga mat is nice. Yeah, cool.
Okay, fun. We sometimes get stuck in like how we get up from the ground or how I move from my back to my belly or we just get in very predictable ways of doing it. So it's nice to just kind of free form play.
Okay, so kind of got warmed up. We needed the floor stuff, we needed the wrist stuff. I'm just going to walk us through the four exercises and then we'll start moving into them.
So we've seen all of these in some iteration before. So tall kneeling we did last month and we focused on low foot on the removed leg and then a high foot on the removed leg. The piece we're going to add to this is awareness and tensioning maybe marinating of the pinky on the remove leg. So for this it's going to be I'm going to keep low and kind of work it on this side and then high and work it on this side.
So it's an awareness of the reach of that pinky. You can do finger and toe at the same time low high okay. Could also be that you stay low and low. Foot doesn't even leave the ground. You just stay low and low.
Okay, but we're getting up. You can alternate or you can do like three or four one side and then three or four the other side. But these tall kneeling to getting up to standing is number one.
Number two is our push-up. We can do this at the wall, but I've been trying to get better at push-ups for years. And I this has helped me like unlock some things so I want to share with you so it doesn't take you years to get better at it too.
I could kind of only get so far but I couldn't get really quality consistent push-ups from the ground and part of it is because we use all of this energy resisting gravity. to lower ourself down that then I didn't have the strength to then also get back up. Okay. So, and then I got thinking of it. I was like, well, if I am really doing this stuff so that if I trip, if I fall, I can write myself, then I'm going to train it that way.
So I started thinking about the fact that I don't want to go down slow. I actually want to go down quick and then come up. So I just fall, but then my toes go to the ground and I power up.
So I'm here and I fall onto my knees, but then I power everybody up. I fall, I power everybody up. So I'm getting the full push up as I've gotten better at those. Now I can start to do one controlling the lower and controlling the up. But the biggest thing I see is people are kind of in their way.
And so they can't fold up and get to the ground. And so they spend all their energy fighting that. So a couple of things is like me thinking of, again, that pinky kind of trying to. come across to my thumb.
So at the bottom I have more weight on the heel edge of my hand and then as I push up to the top I end up more on this pinky outside of my hand. So I'm using more of my joints. So that's going to be our chest drop push-ups. Okay then we're going to use our small bench or a couple of yoga blocks.
Same idea here as with the push-up in terms of My hips have gotten a lot more mobile since I've stopped trying to fight gravity. They should relax at points in the day or points in our gait cycle and then engage again. They should relax, engage, relax, engage. But a lot of us spend time with them just like squeezing the daylights out of them 24-7.
Nothing works well when we... We're squeezing all the juice out of it 24 7. Okay so for this one what I'm going to do is I want to relax. I want to relax the muscles at the back of this hip as I drop down into it. So that relax comes then I'm going to relax these ones and then relax back onto that one. So it's not about trying to stand up.
It's about trying to get the length in those tissues at the back of the hip. Anyone with tight piriformis stuff, you've got to learn. Sit down into that pocket. Relax it, relax it, relax it.
Relax it, relax it, relax it. So I'm not trying to stand up on the block. I want to stay low so my head doesn't go up and down. It's like the ceiling is there. Relax it, relax it, relax it.
Good. When we do some of this stuff, the hips get a lot more mobile versus me always trying to squeeze it, squeeze it, squeeze it, and then locking the joint out as I'm doing impact. Going downhill, this becomes really important because you've You gotta be able to sit back. Into the uphill versus fight it.
Knees get way happier. Okay. So these like step overs with this, relax it, relax it, relax it. Okay.
And then the last exercise is this pinky awareness and. that step over some of us to get ourselves to be able to relax this the pinky helps because we need something if I've all been relying on this front line back line kind of stuff and literally squishing myself together Sometimes it's gonna be hard to find this toppling of the column and sitting back in the hip pocket That's where the pinky toe I find especially on that remove leg can help That stance side relax and sit into it. So you might want to have awareness Like in the tall kneeling drill of the remove Pinky, it'll let you sit into the hip.
Okay, then we're gonna go to Just a walkout plank to side plank. Again this pinky awareness. Again here I've got to relax this stuff to get down here. Then I'm going to walk the hands out.
Find myself into this plank. I'm going to take pinkies or the heels whichever one I want to orientate to spin a direction. Find myself into a side plank with both feet staying on the ground or lifting one off. Then we're going to come back through center, other side, pinky pinky.
Some of us might find the top side pinky more effective, some of us will find bottom side. Then back to center, walk up. So that's one wrap.
So we're going to do three of those okay. Any questions about any of those. Okay perfect let's go. So again you could do this as an every minute on the minute. Today we're going to do the tall kneeling get-ups whether you want to do because we're going to do four cycles.
So whether you want to do one side and then the other side the next time through or if you want to alternate or however you want to do it. But we're going to do six reps, then we're going to do six reps of the push-ups, then we're going to do six reps of the step-overs. Same thing with the step-overs as the tall kneeling.
You might want to just set your blocks, do the one side and then the next time through do the other side. And then the walkout planks. Those we're just going to do three times, but we'll have done six side planks.
Okay. Then we're going to have a minute break. Then the next round through, instead of six, we'll be doing eight and four. Okay. And then you can decide on the next two rounds.
Do you stay at eight? Do you go to six? Do you go to 10?
Make sense? Um, okay. Let's go. So starting with those tall kneeling.
Here we go for six. Really work that pinky toe especially if you find you want to take your leg out to the side, low foot, lower high on the second one. Use whatever gets you the most ease through it.
The foot could literally stay touching the ground on both those the whole time. I think this is my last one or I might be doing one extra. That's okay.
Okay, chest drops. We're doing six. Two, three, four, five. Those feel so much better and my core does way better with it too. Okay, that was our six, my six.
Stay low on this one. Remember it's about. Relaxing the back of the hip stuff.
Think of the hamstrings getting long to get us in that back pocket. Get you in the back pocket. Use the pinky.
Okay, one minute break and then we'll go through again on the other side. Any questions having gone through it? There. We're gonna do eight reps. Oh we didn't do the side plank. I knew I missed one.
Okay not the break yet. Slide down. Carrie's going like...
Okay slide down walk those hands out get yourself into that plank. Work the pinkies. Walk the weight back into your legs.
Bring yourself back up. Good. I mean, we could call this also getting up from the ground class because really all the exercises have us practicing getting down, getting up.