This is the SECRET PAGE for Level 2 Mat students; please don’t share the page or the links with other people. I’ll update it each week, after class has occurred.
How to get to the Zoom class (same info for all classes for the entire semester!)
- Meeting #: 876 746 0037
- Password: 231199
- You can download Zoom and plug in the meeting # & password OR you can use this link:
- Link:https://portlandcc.zoom.us/j/8767460037?pwd=M09BQkNLRzR5RXRRaFBDOFNlZVhNQT09 (you will likely need to cut & paste this)
Where did the Gallery view videos go? Welllllll, PCC is running out of Zoom memory, so they’ve asked me to conserve. Easiest way to do that is to eliminate the gallery view videos. This is also a plus in terms of privacy — if you felt a little weird about showing up in videos….I just eliminated that weirdness.
On the PLUS SIDE: I’ll be keeping 2 weeks of videos live for you this semester, so you’ll have some choices to work with when you’re on your own. I update this page on Thursdays.
We begin this week with Magic Squat + Magic Push up on the same side of the body. If you have grippy muscles, you’l notice a BIG change in arm length. Note for my Loosey-goosey hypermobile students: although you won’t see a big change, your muscle fibers are re-setting too — your muscle fibers will work in better balance if you start with these.
We then moved on to a new lunge series that secretly opens up all of your hip flexors while getting your blood moving. Also featured this week: upper body arm exercises in various positions that ask you to use your Powerhouse at the same time. That is a recipe for: injury-proofing your shoulder girdle AND building bone density in your spine.
Lots of abs this week, plus….a new stability challenge in the Side Leg series. (insert evil laugh!) Just desserts: the stability challenge showed me where I’m symmetrical!
Click here for Week 3 video
More standing warm-ups this week with some new arm weight options during the lunges. TIP: whenever you’re feeling like “I should move more” DO THE LUNGE SERIES, starting with Magic Squat. Note: It IS possible to go too low or use too much additional weight — cranky knees means don’t go so low or decrease your added weight.
The Magic Push Up made a comeback this week AND we worked on shoulder stability using the wall for pushups. Please try to do a little of this several times each week.
We followed that with more exercises that use EITHER a stable pelvis or a moving pelvis. It’s possible to find either of those focuses challenging. We also worked on lifting the top of the shoulder blade during any exercises that ask for a lifted head position — it’s really about engaging your Upper Powerhouse.
Moving Pelvis Exercises from this week:
- Pelvic Clock
- Rolldown or Rollup
- Spine Stretch Forward
- Viking Stab
- Swan Lift/push-up
- Childs pose
Stable Pelvis Exercises from this week
- Single Leg Circle
- Ab series — both on and off the squishy ball
- Side Leg series
- Single Leg Kick
Holy smokes — the # of exercises that focus on mobility is the same as the # that focus on stability. Joe was a freakin’ genius!
Click here for Week 2 video