Hi, I'm Diane Severino and I'm going to teach you the reformer, the reformer. Love it. Let's go over some things. I know you're all pros, but this is a foot bar. These are the sidebars right here. There'll be an exercise. We're going to use these four. This is a balanced body machine. So this machine has five springs. Okay.
And I'll be telling you what Springsteen use. This is the carriage, this is the edge of the front of the carriage shoulder. Recce head. And of course the straps. We'll we're going to put our feet in. I know you all know us, but let's just get on the terminology in case some of your teachers say different terms, the edge of the machine, the front of the machine. And uh, what I do, we're going to start with the leg and foot work classic. A lot of these exercises you've done a million times, which is wonderful.
You can never do them. You can do them 2 million times and it's still be great. I'm on 2 million and it's still great. So on the uh, leg and footwork with both legs on the bar, which is what we start with. There's a reason there's all these springs. Joe PyLadies wanted you to use these springs on leg and foot work. If you're not used to working, all of the springs build up to it. There's a reason they're there.
Or he would have built a machine, which is three springs. He didn't, and they've even added more. But okay, so that's what I'm saying. Build it up. We're going to sit on the machine. You're going to sit towards the edge of the machine, right? All right. And gracefully. You use, you poised to sit down. You're not on the edge of the machines. Stand up. Sit down.
That's the edge of the machine. That's going to be important for the next movement. Just take a nice big yawn with the yawn. Ah, the arms yawning. Yeah, and I'm bringing it back. I'm edging towards the center. All right?
Then pull myself around. I'm going to stretch the legs and I'm going to roll. [inaudible] if you filmed some graceful stuff in between, you get another exercise in. All right. We're going to start with the turnout. The turnout happens above the hips. Your feet are slightly separated. Since we're just warming up here, my knees are not too open. My heels are a little lower to the bar. I'm going to take an inhale as you push back, squeezing the butt and come in, ah, this and that.
Feel good and sip that zipper without tilting the pelvis and and so now we're in a moderate turnout, right? Inhale and send out all the air. Inhale. Now, because it's more class and I can do what I want, I'm going to open up this Turner. I'm going to separate the feet now, not nothing heels. The heels are going to be touching, but now I'm elevating the heels. Not as high as the bar, but higher than they were before. All right? Now as you go back, Woo. You get a little bit deeper. Lift the heels as they come in for us. I'm not losing contact. The heels are touching the whole time as you come that now when you working this, it's not just the pushing straight legs. That's important. Everything's important. All right.
This isn't harder than this because I'm making the carriage come in. I'm pushing and I have all springs on. When you build up, it's not that hard. All right, bring the legs together. Now we're going to go into a movement. The second one called prehensile, you're gonna lift the seat. You're going to flex the feet, you gotta curl the toes, really curl, then Ben, Ben, and right underneath that ball of the foot is a little more Fletcher flesh, flesh of the arch.
So just grip the bar now and push the heels under the bar. You really trying to get the heels under as soon as you can. Alright, and press squeezing the butt stomach in. Now in parallel, which we are now, you really pressing the toe joints, ankle bones, insides of the knees and upper thighs together. You're narrowing your legs. Yeah, that's it. Now Curl those heels on. No, no, no, no, no, no. Keep them low as you come in, feel the grip. Feel the tightness. Oh, you're going to lug this tutorial in here so everybody knows all of this so far.
We're going to go to the heels. Same thing. Line up the toe joints, ankle bones inside the knees, and we press bat and lining up the bony points like that where you're actually touching him, gives the body a an evenness to it. That's why I start out with everything touching to begin with. So you're making equal pressure on both legs and and really pressed push cracker walnut with those knees press. That's how you get those inner thighs going, right press. She put tight and in and pressed. Now we've got that opposite.
Remember we did that flex wouldn't prehensile keep that fless feel that tendon in the front of the ankle. Feel the top of the foot pressing to the Shin and resist and poor
Not on your hip, but right on the side. Hold that there. Lets you let go. Good. Oh mine. Mine. That's terrible. Squeeze it. Woo. Nice and tight. Lose it again. Suck it in. Squeeze it tight. Let's hold that and go down and up and bring my arms here into irrelevant.
Flex. Relevant. Hold that part there. See if you can keep that tight while you're doing these presses. Sometimes we work in progression. Do onesies Tuesdays. Now make sure your toes are flat as you Relevate. That means the heels high down heels.
High toes are flat.
What we're going to do, we're running in place, so just sort of feel the flatness of the toes. All right.
Now you can really work that spot. It's easy to squeeze your button turnout, but that's where the turnout comes from and you open it, even those hips and rapping and nice and elegant in the middle, and you lift x and you press and putting the inner thighs into focus as you come in. Draw them in, press and and and press
It's better than schlepping. It sets you up for the next exercise. All right, so we had all four on and now we can rock and roll it. I'm going to do three reds. Alright, so we're going to lie down again. Ready for some teaser and tease and
All right, we're going to start with this heel high in parallel. All right, the heels going to stay to the ceiling. The leg is going to be out. We're going to draw this leg
As long as your hips not tucking on you, you don't want to Tuck and stretch, get a nice flow
I said, you don't understand what a straight leg is and a Lockwood. So then I have to slap them around. They finally get it. All right. It's in a straight line.
You're so good. And let's [inaudible]
We went to the tippy point and now I'm going to slide my leg without changing the hips. They're not lifting or the not shifting. And then I'm going to send that out. So I am in a cross position and this hip is down right now. It just gonna lift
And and heel to the ceiling.
Ready and two kicks.
Low away. Last time and in tight add. Hold back to the cross day. [inaudible] hat's good. Ring the feet to get it.
There could be a million single legs, but that's enough for now. Here's what we're talking about on the running in place, we remember we did a [inaudible] Joe position with the Heel Sigh. Here's another one that gets a little sloppy in the toes. You're pressing that in. Step Up. It's a race. One heel away. Down, one heel, high lift to change.
I'm going extraordinary slow just to make a point. All right. And the rhythm is,
Let me see. Yes you do. Foreign two, three, four, two, six.
Okay. So you're going to grace really swing around. We n you want to get your straps. Now I, I, uh, [inaudible] invented this, for lack of a better word, but it's just sort of a generic movement because, uh, I wasn't getting the roll up that I wanted and it seemed that this worked very well into getting people to articulate this spine. It works. This draft, now you're going to be fairly close to your shoulders,
You're going to grab your straps, you're not going to move your carriage. Your carriage will not move and you're going to reach with straight arms and hold onto the straps. Everybody's straps are different. I'm here. Your arms are low tolerant towards the shoulder rest. And that's wrong. I'm sorry. This is the shoulder, wrist. All right, now the arms are just, did you move your machine? No, don't do that. Machine does not move. Get it. Thank you. All right, so the arms are low and I'm going to add the feet right away.
You're going to curve your back down. You're doing a crunch. Oh, you're going to go through the ball, the foot, and you curving yourself. You don't wanna move you arms. You're trying to just let the curvature of the back. And of course this is an abdominal exercise, get you in so you can really isolate that one vertebrae at a time. The reason I didn't want you to move your arms up is that your arms are going to get you up. All right?
Now if you find yourself doing that and these two movements at three that we just did, put it on a red spring, it'll help you pull you up a little bit more, but the object is to do it quite light like this. All right, and we're going through the ball of the foot to the heel curve. Now at the last minute. Don't straighten your back. This is curved the whole time. All right? It's a crunch back. Inhale, Eh, really feel all of the abdominals. Ah, to keep the pelvis slightly toward your face as you roll up.
So you get deep, right? And it's quite elegant.
Uh, flex this one. And the reason I'm using your feet like this, even though it's a little complicated in the beginning, so you're not gripping with Tutus new all your Wiley ways. Now we're gonna point as we roll that now see, my thigh is not going to move. This is a low belly exercise. Still have that curve. I'm just gonna lift my legs without letting the thighs combat compress the back of the waistline. So this is uh, this is the abdominal height leg. Yeah. One more for four hole coming up is where the work is bad.
So I'll work whatever come up. That's good. Do that again. Nice ball to the point thy is stationary, low leg lifts and inhale and there's your ankle bones towed joints, everything touching. Ready for the flex and the roll up. One more time and ball to the point. [inaudible] and I'll take mercy on you. We're just going to lift the legs ones. Hold that with the elbows to the back is going to open and close.
Keep that curl in the upper body. Keep your legs at that 45 degree angle and the back of the shoulder is smoothly working. Those arms open. Don't bring your arms to the ground. All Right, nice. Proud arms.
Hold on. Your panties, girls. Hey, you go. Nice. Okay, so we're working on the same, uh, I don't know what to call it. Curl up. Crunch, then you're going to be offside. Okay? You all gonna have both hands and both straps. You tow is a pointed w you legs are draped, but you're not. You're not, you. Your ankles are not on top of one another.
They're both inside and outside of the ankles resting on the shoulders. The thing is, you're going to see me more on a turn around the other side. I'm on my right hip. Now you lift cheek is in the air, my toilet. This is waistline exercise. You're angling for the opposite roller.
Nisa one way bodies the other. And it's the same thing. Now I'm rolling down along the right side of my waist and rolling [inaudible]
And I've seen at night zero and up
Just checking. Oh, righty. Who walked back? Well, I'll pull up wherever you are.
Straps. Right. I think actually you're back far enough. You pulling up John, you take a parallel arm. The arms, the way I do it with the way I was taught are parallel to the floor. Then you uh, let's do a flat back. Not too far. You come up, I'm going to extraordinarily slow and point the toes. The arms come forward.
You send to the body and then you take you first movement of the arms back. Flex body makes the arms come full word contract. Yeah, and up way up. Oh, the head around to the feet. Just like Swan Lake. Now here's the back again. Your butt, your waist, your shoulders, your neck and head that hard. And in one more flex squeeze your butt body brings you forward. Then you extend, you just tracked, Oh fuck.
[inaudible] Swan, like thinking of coming over the crown of the head and the final spine release and okay. Gonna give Ya going to give you something else now made up. You might want to do this next one. If it's too hard, you'll know right away. This is for you externally. This is external rotator or your shoulder.
Uh, I took this when I had a couple of was in a couple of re shoulder rehab people. We started out very light and just with other stuff, so divinely cross-legged, take you back strap with your furthest hand. You Bro, you bring the forearm hugging tight to your torso and then you just open the door. That's it. Simple. You'll know right away if this is too much work and you want it, really keep no space between you, not too many, eight to 10, but you get that back, head of that shoulder, right, that deltoid. And uh, that's a I nice muscle. If I should say so myself. It's a very nice muscle. Usually we get so focused on the front and the side.
We sort of forget about that back one, Huh? All right. As I say, and you don't want to change sides, I like the change legs. All right. Back Strap for this hand. Pull it so that it's in front of your waistline and then just open the door, lifting out of the waist, point your toes while you're at it and spree and yeah. Now you want to keep us flat wrist. All right.
Even if you're not going as far out, does it matter? Try not to buckle a curve. The wrist. You want the knuckles in line with the wrist.
You just stabilizing that arm. This is a waistline exercise. Keep you just working this side. Some isometric. You hold it there and then you're just going to tilt into the well. Oh, I didn't tell you that when we first started. This is the well and come up. Now you see on my head sort of focusing on that hand and the palms in line, like the lower part of my palm is in line with the, uh,
Drop your lat. All right. Keep that heat that down. Alright. And we're going to look to the well and up to go over. Try Not to change that right angle of the arm and lat, Eh
Love me shots. He's not a day without a shoe spot. Okay, Troy, this, it's not that hard. It's just another way of thinking of it. So what I was taught the machine yet to get both feet in at the same time. So you made little Lupis like this and you can bring your feet up in a dyad in a diamond shape, stabilize your arms and then your pelvis curls.
And now when you think of it, even though the legs of Ms Straight in the short spine, that's what gets you up. It's the curling of the pelvis and the legs follow. They're attached. But you get that low belly right? That kind of cool. Now Flex your feet and try to put them in at the same time there you got an even Steven part of the body.
Keep your knees bent and the diamond as you stretch your leg. All right, there's a million short spines. Do what you yours is watch mine. See what you like. Get so many choices now and you head rest is flat magnets, toe joints, ankles. In Sony, Boba, everything's pulled together and I let the carriage come all the way forward cause I like that hamstring. Some butts will be a little bit higher.
Some will be flat down just the way it is. You're in parallel. That means your use of boring user facing you in parallel. You take that pelvis thing we did when we we're holding onto her hands a second ago. Now you take your turn out, you keep the back elevated and I take a deep bend here. No, I'm not going to move my feet or my [inaudible] Cath. Just my back. Oh heaven is going to roll them.
So my diamond is over my body like a picture frame. All right, with an overhead cam. Now I'm going to not lift my butt. I think of pressing my butt out to bring my heels in. Now watch the sickle here. Heels are higher than the toes. You press out and then you rotate to parallel.
Let's do that again. Kids hang the hips, hang the hips, the butt scoop of the stomach. Wait up. You turn out plea. It's a drops low here. Feet stay over the faith. Say Look, this rich. Now the tail bone brings it out. So it's not that like fo is.
We're gonna flow a little bit more and back and turn up. Please. Roll.
They in turnout and legs come back the hip, stay down, Eh, we're gonna rise
You curling this straight leg down. This leg is dead to you and back all the works in the straight leg for the hamstring. Now you know what we do the exercise. Keep going. You know when you do the exercise on the box, we feed her in the straps and either you're hugging the front of the box or your hands are on your buttocks and you're doing a butt curl. That's the muscle. Okay? And you're pressing out. This one's doing nothing. It doesn't work. If you take this leg out, it's a little unbalanced in parallel. It's hard. All right, so you're pressing out. Put your hand on the back of your thigh.
Can you feel that working on the straight leg? This one's doing nothing out at the end. Yeah. Yeah, and let's try it on the other side. All right. Out to Ben. She had muscle and I started as the like straight and I bend it arking and still keep it engaged and keep that hamstring fired. Fired. I say out now you getting it? Oh, this one's not doing nothing. Anything.
Oh, now this is a very interesting concept. There's a vented because I'll tell you how it started and you know Peter Pan. All right, hip bones don't move. You take your leg out and that's Peter Pan. Now it's going to look the same from from a teacher's eye, but I started when I was doing this to think, okay, you're dead to me. Just that straight leg and you get there at the same time and gage just the straight leg and it looks the same but you're actually getting underneath those ham strings more.
Just play with that. So the straight legs doing the work. Now, not to drive a Wacko, but you can do it with the bent leg too, so you get quiet, dig it. Now the bent legs working, it looks the same though. You just have to get it in your own body and it sort of acquaintance mix you acquainted with your muscles and an IRA. Okay, wax on, wax off your legs or in a bed parallel, a parallel flex position. You're making an outside circle. It's small. You just sort of massaging you hip sockets in there and you want to keep a true Paolo. I'm trying to keep my over the center of my feet. Okay, that's good. And Alright. And it works a little on the outside.
So we're making a parallel circle and when I said wax out and that was just like an old karate kid thing, would he has him waxing the car? Oh, you're too young. Yeah. Few of these and now the other all round. And of course your stomach's always in, right? You starting to feel that now, right
We're going to do a curl up. Just like when we're holding on and we're doing short spine now you feet pretend your feet are pressing against an imaginary wall and you're going to curl your pelvis under and up without moving the character,
There's just an inside story. You legs are nice and open. Your hands are flat on the bar without letting your back arch. Keeping your sit bones down. You're going to press forward.
You're going to lift the arm up over the head. The torso is gonna Change. Follow the head with the hand.
Your feet are going to go on these sidebars. Let's see if we can get down here. Put Your, uh, your hips quite close to the edge. All right. Arms up to the side. Let me just finish this. Pretend I didn't wipe my brow. And you're going to contract
We reverse it. The waist stays down, just the pelvis curls. Then we hit the waistline, then the shoulders till we hit the position XR and keep it tight. Keep it. Now the more tucky get the Moyer stretch. Look funny acquires right? So you really exaggerating her a tight. Keep the butt. Squealy is there.
If you want to throw in a go be my guest, Bro on God and look, it's like a nice wave. Yeah. Dan, don't let your shoulders roll forward and see how you nice had positioners here. As you go back, not on Archie head. Keep it there. Just let the spine do it. The neck doesn't have to overwork and squeeze. Nice long ways.
Even feel like your knees are pulling over the bar. You'll get a little more under the, the a lower hamstring. Am I making that clear enough? Or pretend them in front of you and my hands are hooked on them under your knees. And I'm pulling you forward as you rolling down and ro. Um, and, and I'm pulling you on your knees, so I'm sort of stretching you or you and your mind's eye stretching you in two different directions. One of the classic greatest butt exercises. Ah, though this is not a Joe Palladio's exercise, Warren Fletcher made this one up and [inaudible] and one more, um, draw [inaudible] down.
Alright, we're gonna do a little more wavy thing. This is like a beginner, a semicircle. Yeah. If you don't know what that is, uh, it's okay. You're gonna roll up. Go back. Now from this position, I'm gonna open my arms against so you can see me. I'm gonna put my upper back down now, my mid, that my wasteland till I'm flat. Come in, roll up, push back. Don't drop your hips yet because the ribs, the waistline ways isn't that cool.
And you [inaudible] and curves here just made it a little more rid of a goal. Now you can get the feeling, see how top words have to work. Yeah, those are your midriff muscles. And, and let's reverse it back. Now you started the pelvis till I get up to the shoulders, na hauling behind the back of the knee and I start my descent breath. Yeah. Ah, squeeze your button a little more repeatable and back row. Come. Ooh, dat is snake hips kids.
Uh, and don't let your knees open up. This isn't a pure parallel. Don't want them drift. Open one more back. And uh, and uh, yeah, let's just take a like a, uh, whatever you call this, either here or here or here, just to get that, uh, underneath muscle. That's what we just worked on breath. Ah, you guys are working nice for me. I appreciate that you point that, but, and let's change sides. Cross. Bring it back through the whole of the leg and try not to get off your spine. Stay right on him.
Ah, yes, it was doing it enough by stress. Keep you here all day. If I can. Hey, you know when you hold on to your legs, I'm going to do this when I, when I want to make it a thing. Make sure you hold your hands exactly the same way on each leg and that your elbows are the same. Now you can post, you'd be surprised. You get crazy or one that'll knock you. Hola. So the precision of where, and I always, I use a cup to him. Flex the feet. Stretch.
Yeah, there's man to some muscles in a minute and point. And then all right, back to your sidebars. We're going to do a do a pelvic tilt. Waistline stays down. Just the pelvis curls. Alright, now that extreme ready stretching here, you want to hit the muscle right there, right where the hamstring connects to the butt. Now everybody's a little different in how far you can go back.
It's a little tiny back and forth and back and forth. Now you're not coping with your feet. You want to take it all in that muscle right underneath the seat or the button that hard to get little area right there and you scoping in your Holloway and to inhale to exhale. Don't grip with your feet. Really feel those hamstrings pulling it in and, and play with your legs. See where it works for your height. It's a little bit different.
This is very good too, for the muscle above your knee cap. That'd BMO, so it's good for new people. That's good for everybody. All right. Yeah. Right. You're feeling it now, Huh? Yup, Yup, Yup. Now we're all down. Now we're going to get a little more on the side of the hip. You're gonna turn your feet out, not too wide. Career relaxed toes. You're, you're on the Relevate. Go back.
I have to go back a little bit further to hit this side area here and you're wrapping in your scooper. Try not to tug with your toes or oil. Take it away from the spot you want and you hit, yeah, yeah. It gets a little sideways.
If you feel a little iffy about it. Don't same tilt. Nice face. Then you won't go back as far back. Low, bad Diane. So it gets a little more [inaudible]. Somehow I want to do this. I get amused so easily. That's it. So your knees are facing.
Hey Bob [inaudible] it's choreographed. The airy camp. Good and center. Nice. I wrote it down. Okay. More. But yeah, so this is in the bud category. I'm going to have a, yeah, yeah. He'll on the boar. Other leg straight out.
Lift the hips on palm palm only. So I'm trying to keep my legs straight out in front. This is fine too. That's red wine. And try not to roll out on the supporting heel. Don't roll out to the outside edge. It right in the center of that heel like we were doing heals in the very first leg and foot work. Ah, change you lining up that heel in the center of your buttocks.
Then the other leg contraction up and lift. Boom, lift. Relax your shoulders in your head. Breath two in, two out. That's good, right? They do these in large gym classes. They work. Oh yeah. Very a very good teaser up teaser up chips,
Maybe some of you knew that, but maybe some of you didn't. So d it, right, so you can track it up. You were in stomach massage position. Now this is extreme cause I'm really close and you do have to adjust it for your own body. I'm longer in the leg than the torso. Extremely all my heights in my legs. So I have to adjust it back because you really want to be on your sit bones.
You those issues, right? So you want your, you don't, you don't want, you brought a show you want, you are put over your hip.
So you can really pull down your shoulders. This one, the heels are not high. They are lower than the bar. Your heels remained in contact the whole time you push back, you keep the rotation, you lower the heels down, you're not in a prehensile, you flattened the toes. You were in irrelevant
We didn't prehensile no, no, no. This is the highest forethought you can get. This is the get deep into the inside of your thighs. Pull up. We're going to take the flex here. Lift force that arch as you come on. Ah, Ya Ya Lo. I guess I haven't been doing this at much good. I feel it
Way Up. Way Up. Heels and and Loa. Interesting. Huh? And N and low lift and N.
Just a few and [inaudible] and he'll, I'm curled til one more. [inaudible]
Well to the point extent and ball change. Posty ball to the point. Steph toe. Oh Gee. Oh it's quiet in here. Hold flexing. Born in for 2.0 nice. You did good. Okay.
I am going to kneel next. We, oh, okay. Now I am full challenged. I don't have the most flexible fee, so I really try. When I do need, we're going to do rounds round back first. I really try to brace my toes. These sticky feet, not stinky, sticky again, the shoulders.
Right. See, I'm going to get this one these days and I slammed my other name. All right. I really try to work that
That's when the true stretch of the knee happens.
That's my buddy. And then is drip as deep as you can you hold on now my hands on my thoughts. Nothing moves but my size, my hands or my size, it's a small moment and I'm not going to do a fast count and I'm going to do even counts a risk. The straight you go halfway back and scoop, put it in halfway back. So I'm stopping my knees when they come over under my hip joints.
That's it. Inhale back and top. Don't let the hips rise. Stay low. So you really stretch those quads and that kneecap under inhale and under. Sometimes I would save like a two pound coffee can when I was teaching and I'd have this coffee can. It's actually perfect cause people don't understand how round this is.
You know what a two pound coffee Kunas or you go go to Starbucks. All Right, so Warren and keep the shoulders pulled into the Lens. I think that's plenty. Now here we go. You just don't get into a flat bag neo way nursery. You stick the Palacer, the waistline, the shoulder blades. You take that moment to align it from the base up to the head.
Crown of the head is in line with the tailbone halfway and n and Magine. If I had you and I had my fingers poked in here, pulling you back and keeping that crease, that sharp crease and you're on a slight diagonal here. Yeah, but look, I am still not letting my hip height change lift and in good. And just one more. I know we've done so much and then see I did not change the height.
Okay, let's arch forward. You know this one still try to keep your toes braced. The pelvis is pressed high shoulders them and I keep the head steady on this one up the front of the chest like you're on a bow of a ship. You know those ladies they have there. Is that a good image today? We'll do not too far back. Left stretch. The front of the stomach is squeeze your butt.
We release one more back and I'm going to stand up now. Same two springs. This is stomach pull. I always do this
The back is flat. You push back as far as you can. Pull up your size and pull yourself in. I'm going to do even counts back broad back. You want to hold with these muscles, not from this time. Bill two Pez is not broad. Back, back, make the stomach.
Pull the leg back. Tailbone is the highest point. There are many, uh, positions in this. As you all know, this one,
Then we're going to cross the outside of the instep to the ankle. Then we're going to bring it up the point to the knee. Then I'm going to bring the leg back behind you trying to get the knee higher than the ankle and now I'm going to stretch the leg out. There's your arabesque. Now watch that. You're not opening your chest. You want that same basic alignment. The chest is facing the floor.
Then you push out and keep that back leg high, high. You can wing the pinky toes to the ceiling. You'll feel this in your hamstring. If you like that you're working to way up. Inhale back. That's it. Oh, and all k now got to start our descent. We come to this in the dance world. That's an attitude. Then we bring it to the knee.
That looks like the number four then to the ankle and then out and parallel other leg. So we turn out and he goes to the side and outside of the arch to the ankle, to the knee to attitude. Adjust your chest, extend the leg, pinky to the ceiling out and I'll get that leg up. You tell it where to go. Chest to the legs. Don't hike up your shoulders way up. Damn way up. Damn yes indeed. Oh, he's strong. I'm so good.
I could still do this stuff. You know what a joy and in one more and now bent leg attitude that really strengthens your butt to the knee. Number four to the angle, quasi back parallel. And we're just going to walk forward a man in a cross, one ankle over the other bleeding hands and just take a nice little restaurant and this works that it man too, that, hey, relax that neck. You work so hard for me. Just so nice and know carefully.
We're going to request the other life we round. No stretch. Yea. Hold onto the bar. Will you cross your legs? Hands down. I'm not going to have you roll up.
I'm just going to have you come here. Put One light down.