Mat class: bomb proof back, & circles and squares

There are exercises you can do three times a week for a total of half an hour per week, and you can have a bomb-proof lower back! And we also have a play with circles and squares as well...

1. Monkey side step
2. Rocking forward and back into a pushup
3. Rolling Sir Galahad, press wrist into the air
4. Stretch band wind screen wiper
5. Deep squat practice

You'll be surprised at what you learn by comparing the difference between circles and squares...

• 00:03 anyone have a bad back today?
• 00:45 doorstep heel raises and lowers
• 02:03 single leg heel off ground
• 03:03 wall sit
• 03:36 daily exercises for a bomb proof back
• 03:58 1 monkey stepping with modifications for a sore knee
• 06:13 2 rock forward and back into bent knee push up
• 07:51 3 rolling Sir Galahad, press your wrists up and back
• 10:00 4 stretch band windscreen wiper
• 13:28 5 deep squat and variations
• 16:11 tall kneeling stretch band punch to sky
• 16:55 Triceps towel stretch
• 18:14 Side-lying quad stretch
• 19:54 Tight IT band
• 20:31 Pilates 100
• 20:58 Pilates 100 circles and squares
• 21:19 Single leg stretch, circles and squares
• 21:59 Knee bounce: heal the cartilage
• 23:57 Rocking chair with one straight leg
• 25:05 Roll like a ball
• 25:28 Single leg stretch with circles and squares
• 26:30 Lie in a hay paddock
• 26:55 Wine berries and wood pigeons
• 27:45 Single leg straight stretch
• 28:06 bridge, arm circles and squares
• 29:18 bridge, sparkler arms
• 29:51 spine stretch forward with look up stretch for snoring
• 31:22 seated swimmers arm action
• 32:43 Driver looks behind
• 34:11 Wrist bridge/ crab crawl
• 34:45 Fix a sore thumb with joint distraction
• 35:55 Shoulder bridge
• 36:43 Spider shoulder bridge
• 37:13 Shoulder bridge leg circles
• 37:35 Shoulder bridge legs circles, feet wide apart
• 39:28 Relax in the paddock
• 39:53 Standard rollup
• 40:53 Rocking boat into Shelley Powel rolling
• 42:01 Jack knife, and rollout
• 42:58 Side calm play, circles and squares
• 44:54 Open side calm play, circles and squares
• 47:01 Roman feast, leg circles and squares, arm circles and squares
• 49:05 Glute activation/ leg lifts
• 50:07 Sphinx stretch and arms in circles and squares
• 52:17 Rest position and puppy pose stretch
• 53:23 Puppy pose stretch, body circles and squares
• 54:21 Crab crawl and ball massage
• 55:48 Shoulder bridge and ball massage
• 56:43 Sidelying side hip ball massage
• 58:17 Monkey wall and ball massage
• 58:43 Shoulder bridge wall and ball massage
• 59:54 Online subscriber zone
• 00:13 Finish