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Hello, and welcome. My name is Chantany. Today, we’re doing lower body strength and mobility. For today’s class, grab 2 sets of dumbbells, something that’s medium to heavy that you know you can hold, and then something a little bit heavier just in case you’re stronger than you Now, as we’re working throughout today’s class, the most important thing is to listen to your body and also know that we are gonna do a little bit of a challenge today. So just stay present, stay with me. I got you, and we’ll get started.
So let’s bring our feet nice and wide. Toes are facing front, and we’ll just start getting into some squats here, taking it down and up, warming up, Getting into those legs. Your weight goes back into your heels. So take a look down while we’re setting up, for the rest of our class to make sure that when you squat, you can still see your toes. It’s a really great way to know if you’re in the right spot.
Let’s go for 4, 3, 2, and I’ll hold at the bottom on your next one. Let’s just pulse it out. So just starting to get that burn. If you want a little bit more, your hands can come behind your head. You’ll feel your upper back working.
For 5, 4, 3, 2, and 1. Really good. Now bring your feet hip with the parts. You’re gonna take your right leg, step it back, and then bring it back to center. So you step it back, and center. Now when you’re doing this, you wanna make sure that you’re getting the best, wide step to get you into 90 degrees on that bend. We’ll go for 5, 4, 3, 2, and just switch sides to other side.
So I like to bring my hands right in front. You can do prayer. You can do a fist. Hands on the hips. We really wanna keep our focus on the burn through the legs, and the breath in the body.
We’ve got 5 more seconds, 4, 3, 2, and one nice job. Bring your feet wide. Arms are gonna go out to a tee. My toes are facing forward. From here, you take a side lunge.
So bend your left leg, right leg is straight, and up, and then other side. Up. If the arms out is a bit too much, hands can go on the hips. It’s all good. Or maybe to prayer. If you want a little bit more, you can reach and touch for the toe, or maybe even just tap the thigh.
You’ll notice today that I’m gonna give you all of the options. Okay. And you get to choose what’s best for your body. We go for 5, 4, 3, 2, and 1. Really, really good. Alright. Shaking out your legs. When we do our work today, we’re gonna be working with the dumbbells, then we’ll set them down, do a little mobility.
So we’ll be going back and forth Remember that the weights are optional. There is strong invitation, but I want you to stick throughout class. So if you have to do it all body weight, that’s also an option. Let’s grab your dumbbells. So grab something heavy.
You’re going to take those weights up, like set it on up on your shoulders, your feet can go wide, toes are facing forward. We go into a squat in 3, 2, and one. So take it slow back and take it down. And up. Now, this is called a front squat. When the hands are up like this, it’s called a front rack, right? It’s like you’re putting them up on a rack.
If it’s a bit too much, you can bring the arms down by the sides and work here as well. It’s the same amount of weight, but bringing the arms long doesn’t require quite so much stability happening So it gives you a little more accessibility. You’ve got about 15 more seconds. Notice if you’re starting to round your upper back keep your chest open as you go down and up. You’re here for 4, 3, 2, and 1. Set your dumbbells down. Come up. Feed hip width.
So you draw one knee in. Pull it in tight and then release. That’s it. Pull it up and release. So feeling that opening through the hips, getting a little ballast challenge in there.
Now don’t get it twisted. If you’re going too quick, You’d be like, oh, I’m so good at this. So easy. Slow down. Okay. Take the moment.
Find your civility. And then really pull for that big range and release. Let’s get 5 more seconds. Pull pull pull chest open. Good for 4, 3, 2, and 1 really nice.
Shake that out carefully pick up your weights, and then we go into what’s called a TikTok lunch. I love these ones, and we’ll be feeling strong after these. Let me just say that much. Your feet are hip with the part. If you’re using a mat, you’re in the center of it.
Step your right foot forward. So you’re into a lunge, you push off that front leg. Same leg goes back behind you. Okay. So it’s tick push up, talk, and you can let your foot touch in the middle. Arms are along by your sides.
And you’ll notice that maybe the forward lunge or maybe the reverse lunge is more challenging for you. You might also notice when you step back, you might be feeling that glute really working, We step forward. Maybe you feel a more pull through the the quads, the thighs. We’re here for 3. Finish strong for 2.
Two and a half, and rest. Nice job. Set your dumbbells down. World greatest stretch. It’s actually the name. It’s what we’re gonna do right now.
Come down to all fours. They take your right foot, step it in front of you, You can leave your back knee down for today. If you want more though, you can lift the back fly off, but this is a big activation. So I’m gonna go back knee down. My right arm goes up towards the sky.
Twist. If you can tap your elbow to the ground, amazing. If that feels too far away, just tap your shoulder. Inhale reach. Exhale twist.
Inhale reach. Excel twist. Now, when we get into these mobility blocks, it’s gonna be really easy. To go on autopilot. Right? So you might say like, oh, this is like lizard lunge.
I’ve been here before, Right? The goal here is to get as much of the twist of the torso as you can, feeling the opening through the hips as you come around, the depth really focusing on, like, how far can you go into this rather than just focusing on, oh, this is a break. Right? We’re here for 3, for 2, and 1. Okay. TikTok lunge on the other side. Plant your palms, Step your foot back, I like to walk my feet in, roll yourself up, or however, however, is the best way for you to stand. Grab your dumbbells.
We go again this time. The left leg is moving. The right leg is stable. Your feet are hip width apart. Gonna soften in the knees to start.
Chest stays open. We go in 3, 2, and 1. Left foot steps forward. Push off. You can touch in the middle. Step it back. Woah. Hold your core. If you start to tip over a little bit, that’s okay. That’s part of the challenge with this TikTok lend. Right? Getting a little balance action in the middle.
Good. And you really wanna push off. Push off. And maybe oh, that was good. Maybe you don’t. Oh, don’t have to put your foot down. Maybe I got this time.
Oh, she’s got it. We go for 5, 4, 3, 2, finish this, and one nice job. World’s greatest stretch. We love it, coming down second side. So come down to all fours, Now, you’ll take your left leg, step it forward on the outside of your left hand.
Keep your chest proud and open, take an inhale as you lift the left arm up, really getting that twist, and then exhale elbow can touch the ground, or just bring the hand to the shoulder. Inhale open, exhale twist. The arm, again, can be a big distractor sometimes actually in this in this stretch. Because we’re so focused on my hand goes up, my hand goes down, that we’re not focusing on the trunk rotation. So take a moment pause, ask yourself, can you twist a little more get to that edge, then find the twist in the other direction.
Try to open up your chest the best you can. Try not to round here. And again, it’s not gonna be perfect, but we do what we can out here, exhale full twist, and rest. Good job. Plant your palms. You can bring yourself to all fours or down dog.
Tiptoe your feet forward. Soft bending the knees, carefully roll yourself up, head is the last to lift. Grabbing those weights again. When you do this, we wanna make sure we’re not rolling and hunching when we pick up the weights. So squat down and pick them up with your chest open to keep your back safe.
So walk your feet out wide. Tose are facing front similar to the warm up. Bring your arms in front of you today. Chest is open, side lunge, all the way over, up and center. All the way over, up and center.
This one is really tricky because when you take the the lunch to the side, your knee might want to dip in or go out. So just do your best to try to keep the the knee in line with the toes and the ankle. Good. And keeping your chest open. This is another one where people do they like to do the hinge over, Remember, this is about a lunge. So bend your knee.
Think like single leg squat. Okay? We go for 5, 4, 3, keep your legs even. I got 1 more. 2, and 1, nice job. Carefully set your weights to the side. Bring your feet back out wide.
Take a deep breath in because it feels good. As you exhale, bend your knees and bring your hands down the ground, shift over to one side and kick out the opposite leg. So you’ve just taken yoga before, think Skandasana, Keep your chest up. And then my right leg is bent. My right hand is down.
Left arm goes up. Nice big twist. It’s okay if the heel is off. No worries today because we’re gonna move through it. Bring the hand down, walk the hands over, toes are flex, open up. Take it across.
Here. Open up. Now same thing. I personally get so distracted by this gorgeous arm going up right, that I forget about the twist in my chest. Okay? So really make sure to go, yes, the arm is going up, but look, I can still keep my chest close, open it up, and then switch it out other side.
I’m also pressing my elbow slightly, just like a little anchor into my leg, Good. For 3, 2, and 1. Nice job. Alright. Picking up those weights again. We’re coming for one of my favorites, the Sumo squat. Your feet go out wide, but this time instead of parallel, they’re turned out. Your arms can go down by the sides.
If you want a little extra challenge, you can front rack your weights up on your shoulders. So FICO wide chest is open, take a deep breath in, exhale. Start to get into the work. Here we go. So knees are pressing out wide.
My toes are turned out. The weights are adding an extra challenge, the pace is slow. Okay. So take your time to find the depth in this. You’re halfway through, stick with it. And notice, this is a big one.
So hear me on this. Notice if you’re locking out your legs. Okay? So this is what we don’t wanna do is lock out the legs like I’m doing right now. No. We want to come down, squeeze the glutes, fill the hamstrings, pull, and then there’s still kind of bend. They look straight, but there’s a little bend over here. Yeah.
That’s gonna keep your joint safe and make sure all the work is happening in your muscles. We’ve got less than 10 seconds left. You’re here for 5, 4, 3, 2, and one rest. Nice job. Set your dumbbells down, but just keep them nearby. I like to place them like on either side.
Because we’re coming down to the ground. You lay down all the way. Again, my weights are nearby. Won’t be here long. Extend your left leg long, hug your right knee in towards your chest.
Maybe this is where you stay. Maybe you start to take some circles with that leg. Oh, that feels good and really exploring that joint. And then Under last circle, you hold it open. Okay? Supercharge your bottom leg.
Flex your feet. If you wanna hook your forearm, forearm underneath your knee, you’re welcome to do that today, and just feeling that opening up through the hip This is another one where I just get so excited about being on the ground that I just let my knee flop open to the side, and there’s not really any activity happening here. So really feel that stretch. I’m also like slightly pressing into my arm as I’m pulling my leg up. So there’s an active component here. For 3, 2, pull it back through center, switch it out other side.
Pull your left knee in. Just give those organic circles. Just checking in, making sure we’re still committed from the inside out. Where you’re doing a good job, doing good work, and then you pull that knee up, open it up to the side. Pause there, notice where you’re at, and it’s okay if one side is more open than the other, you’re human. I’m human.
It’s fine. Just do your best to try to keep them even. Flex your feet. Supercharge that other leg. If you hook to the forearm underneath because that really helps you go for it, but you choose, and now slightly pull in through the leg as you kind of press your leg into your arm. So there’s huge activity. There’s a difference between flexibility and mobility.
Okay? The mobility aspect requires a level of, like, active stretching. Okay. It’s not passive. Flexibility is like how far can your muscles go. Mobility is like when they’re working and active. Like, how much movement can you get out of them?
We’re here for 3, for 2, and 1. Whoo. Pull your knees in. You’re doing great. Okay. We have those weights nearby. Hopefully, you can use 1 or 2. I’m gonna stick with 1.
You take 1 and place it on your hips. If you’re using 2, you can place both on your hips just like this. Okay? So I’m gonna start with 1. Feed our hip width. I press my hips up.
And down. Keep your gaze up towards the ceiling. Your feet are working through parallel. It’s gonna be tempting every time you bring the hips down to look over at me. Hi. Take your gaze up.
As you press through the feet, you wanna think about the floor as another piece of equipment. Okay? So I’m actually actively pushing the floor. Like, I could if I could push it down further away from me, I would. We’re here for 5 for 4, 3, 2, brass. Really nice. Set your dumbbell to the side. Figure 4 stretch.
Right ankle goes over your left thigh. Flex your feet. You can stay here if this is plenty stretch for you. Okay? Option to pull the bottom thigh towards you. And place your right elbow and your right inner thigh. Take a deep breath in.
Exhale reset, whatever you’ve got, switch it out other side. So I put my right foot down. Left leg crosses over the right knee, flex your feet. Maybe this is where you stay. I do actually feel a stretch here.
And I’m feeling called to go deeper. So I pull the bottom thigh up. I’m lacing my fingers behind my right hamstring, left elbow goes to the left inner thigh. You’re flexing your feet. Okay. This is super essential without getting too far into it.
It protects your knee by activating your shin. Okay? So if you’ve got knee pain or knee discomfort, flexing your feet in this is especially important for you. One deep breath in, deep breath out, and release that. Bring your feet flat. Roll over to one side, carefully press yourself up.
Take a moment. It’s time for a vibe check. How are you doing? How your legs are feeling worked, we’ve done everything that we’re going to do in class today. And now we get to go even deeper and do it all again. Okay?
So I know. It might be tough, but you are closer to the end than you think. We’re gonna go through everything one more time. I’m gonna give you options to make it even more challenging and options to make it even more accessible. At the end of the day, you showing up is just about figuring out how to find strength in your body. So we’re gonna do it together.
Let’s stand up. Here we go. So, you grab your dumbbells, you pull it up to your shoulders, your feet go nice and wide, toes are facing front. We’ll find a squat in 3, 2, and 1, taking it down, and up. So this is where we started. Weight goes back in the heels.
Chest stays open. We’ve got the front rack, okay, you can take that, that turn with you, right? Then if you’re like, this is a lot. Remember, you can bring the arms along by the sides. If you’re looking for more intensity, maybe you start to push the pace a little bit. We only have 10 seconds left. Breathe.
For 6, 5, 4, 3, 2, and rest. Good job. Set your dumbbells down, feeder, hip width, stand up tall, grab one knee in pull, and release. Pull and release. Remember, this is not a race. I’ll tell you when speed actually makes creates an opportunity for deepening. Okay? This is not one of those times.
If I could be real with you, I think a lot of the times when people don’t love strength workouts, because they just go way too fast all the time, going way too fast, and we’re just confused, and then we’re sore, and we don’t know why, And sometimes the speed helps, but sometimes it’s actually a detriment. Right? It’s not actually giving you the space you need. The time for your body to learn something new, go slow. It’s all good for 3, 2, And one. Good job. Alright. Time for the TikTok lunge. This one had me last time.
So we’re gonna have to be in this together. Feet are hip width apart. You’re gonna step your right leg forward into a lunge, boom, push off. You can touch in the middle, reverse lunge. So on the last side, the last time we did this, rather, I kind of stalled in the middle that’s what we call a progression. Okay? So anytime you hear, here’s a progression, that means it’s gonna make it more challenging, but also creates more opportunity to build strength.
We’re here for 5. 4, 3, 2, One, take a moment, set your dumbbells down. You can come down to the ground carefully. You’re on all fours. Step your right foot forward. Boom.
You reach your right arm up and then twist world’s greatest stretch. Just the best one ever. Inhale. Exhale. Good.
Here we are again. Right? Same focus. Is it about the arm, or is it about the twist? It’s about the twist. Yeah.
We’re here for 5 for 4, 3, 2, And one nice job. Come back to all fours. Tuck the toes. You can go to down dog. That feels nice. Walk your feet forward.
Now, bend your knees finding a squat, keep your chest open, pick up the weights. Feet go hip with the part, second side. Your left leg steps forward. Lunge. Pull it back. Oh, finding a little balance.
Wiggling on that standing leg. Listen, I’m human too. Whoo. But we’ll never know if we don’t try. Right? So maybe you’re taking this progression. Maybe that’s not it for you today and you touch.
This is such a powerful option too. Yeah? Finding your best version of a ninety degree bend, keeping your chest lifted. We’ve got about 10 seconds left. You’re here for 5, 4, 3, 2, and rest.
Carefully set your weights down. That brings you down to the ground. You’re on all fours. Step your left leg forward now on the outside of your left leg. From here, your left arm goes up, inhale, exhale, twist, focusing on the trunk rotation.
So your torso, right, really spinning around, getting the edge of that, and then coming through. That last twist, I felt myself heat up. You know that feeling when you kinda go a little flush because your body’s like, oh, we need to sweat a little more to get that. Oh, that’s good. Breathing in, twist, twist, twist, twist, twist, twist, twist, Exhale, drain the breath, twist, twist, twist, keeping your spine as long as you can. And remembering that feeling that challenge is a part of the invitation for change.
Okay? Feeling the challenge is a part of the invitation for change. You’re okay. We’re here for 4, for 3, for 2, and rest. Nice job. Come back to all fours. Tuck your toes, find your down dog. Tip toe your feet towards the top of your mat.
Carefully roll yourself up first, find your legs, then reach down, grab your weights. Come up, Your feet go wide. We’ve got a lateral lunge. We start in 3, 2, and 1 weight center. Take it to one side, and then the other.
You have the opportunity to rack those weights, So if this is your 1st strength class ever, hear me on that terminology, you know, rack those weights about how people know you know what you’re talking about. A few more chest stays open. Good. Getting deep into this, like 15 seconds. We’ve got 15 seconds.
We can do this for 4 Woah, for 3, finish for 2, and last one rest, proud of you. Alright. Carefully set your dumbbells down. You can keep your feet wide. Take a deep breath in. Come back home, thumb tips come center, bend your knees, come down to the ground, walk your hands over to one side.
Turn your toes up. Now, as you’re doing this, one hand comes down to the ground. If the floor feels far away and you have a block nearby, That’s always an option too. Open up. I’m on my right side and right knee bent. My left arm goes up.
Come back down, walk it across, open up, center. And now can we find a little bit more of a dance? I’ve been talking about, like, really finding your edge, right, like, really stretching. And that’s all important, but and. Language is important.
And it’s okay to just find the float too. If you like, you can add a little bit more by keeping your hands to prayer the whole time. Woah, big challenge. That’s a lot. Okay. I really feel that negotiation through the hips.
That’s too much. You walk those hands back. We’ve got 4, 3, 2, 1, Good job. Alright. Find your way back to standing with your dumbbells. Let’s rack those weights on your shoulders, bring your feet nice and wide Tozer turned out Simo squat in 3, 2, and 1.
Take it down and up. Down and up. Be mindful of the tracking of your knees here. Okay? A lot of times when people start, you keep going. It’ll look like this. They’ll start to bow in.
Okay. So press your knees out wide so you’re feeling the opening in the front and the contraction, the squeeze in the back. Are you still with me? We were so close. Let’s get 15 more seconds. Maybe we pushed the pace. Not locking out the legs, but squeezing the muscles.
Last 6, 54, 32, and one more rest. You gotta finish our reps. Got excited. Okay. We’re coming down. All the way, keep those weights nearby.
Take a seat, roll back, hug your right knee in towards your chest. We’re gonna go straight into that open like think half happy baby flex your foot. You can hook your forearm behind your knee. Notice the pitter patter of your heart if you’re pushing pace there. Inhale, exhale, pull it back through center, switch it out other side, draw the knee in, open it up. As far as it’ll go, flex your foot, straighten that right leg and opposition.
So remember keeping the activation breathe in through the nose. Your hips have been here before. Maybe they go a little more open, exhale. And pull it back through center. Okay.
2 more moves, and then we out. You grab your dumbbell. You can take one on your hips. If you’re feeling bold, I’m feeling bold. We go both on the hips. So one fist on the right hip one fist on the left with the dumbbell.
Feet are hip with the part. You press your hips up and down. You lift and lower. Now once you have this move, you get to decide is 2 weights too much. You can set one down You can do no weights at all.
But this is our last thing with the dumbbells. So make it count. Here we go. Maybe we start to push the pace, not quick, not fast. We’re not racing, but just a little bit more steam. Last ten seconds with the weights for 10, 98, 76, 5432, and rest set the dumbbells down.
Figure 4 stretch. Right ankle over your left thigh. Turn it out. Pull your bottom leg towards you. Close your eyes. Breathe into the tight spaces of your hips.
Breathe into the pitter patter of your heart. You did good. Exhale. Whatever you got, switch it out other side. Right foot comes down. Left ankle was over right thigh.
Pull the bottom thighs towards you if that’s what you need today. Remember flexing your feet to protect your knee and just breathe. Such a great opportunity to land. Take a deep breath in, and a deep breath out, and then release. Hug your knees in towards your chest.
Roll over to one side. Carefully come on up. Let’s take a seat. Whether you’re on the back of your heels, or you can sit cross legged. It’s totally up to you.
Sit tall, sit well. Take a moment. Placing one hand in the center of your chest and the other to meet it. Just taking a moment here, breathe into the heart. Exhale.
Find your baseline. Inhale. Exhale. One more like this. Deep breath in. Deep breath out.
The eyes are closed. You flutter them open. And that’s a wrap. Really, really great job today. That was tough. I’m not gonna lie to you.
That was tough. Lower body strength and mobility is not for the faint of heart. I’m so proud of you. I’m so grateful you showed up today. My name is Chauncey. We’ll see you back here next time.
