Can we come up to our knees? We're going to start with some hip flexor stretching. We've done this one many times. So if you step your left foot forward and put your fingertips down by your foot, go ahead and extend that right leg back. All right, so your left knee is above your left ankle.
So your hamstrings should be active. It's also gonna help protect your knee or support your knee. Okay, this pretty square today. All right. Now can we straighten that front leg and your chest? Staying a little closer to your front thigh.
Lower the foot and bring your hands up onto your thigh.
What I want us to try doing, it's going to be more intense, is to tilt your pelvis into, think of that almost a little tuck position. Alright, I'm putting weight on my hands, but I also have quite a bit of weight on this Shin in this foot. So it's almost as if I could, you know, come up off of that. That back Shin
So it was the arm comes up. It might intensify the stretch that's happening down through your hip. All right, that's going to be fine. If you'd like. I'm going to go a little bit farther and just think a little bit more of an upper back arch. Okay. Ribs are in. I'm still thinking I can kind of bear up onto that Shin so we're not resting on the wait down. Are you breathing? Hopefully this feels good.
I know it's a lot of work. Should we? That's going to be plenty of though guys. Bring that arm down and once again, I want you to extend that back leg, stretch it, but then hop that back foot forward. Kind of a couple hops and we'll change sides. Okay, so first coming into your lunge, kind of good old classic lunch. Knee over ankle can be up on your fingertips, feeling good and long, and your [inaudible]
Nice. Easy. Roll Up. Okay. We'll do a couple more stretches from standing. So face me again and you can open up the legs into that turned out position. Heels are just a little wider than your hips. Toes, not too turned out. We'll do some lateral stretching. Okay. We did some on the floor with the hand weight, but this made me feel better.
So open up those arms, bring those ribs down in stable, long, low back. Bring your tail under more. Okay. Start with your left arm. Bring it up towards your ear. Let's breathe in there. Now though, both arms are going to bend or reach over to your right thinking a c curve in your spine. Stand very firm in your left foot. Okay, keep reaching to that side so the shoulders should stay square to the front hip, square to the front and that's bringing everything up. Arms level, other side, arm coming up and exhale as we bend, really reach into this space here. Solid in your right foot. How you're standing on that leg. You're bending over your waist.
Inhale and exhale. Come up a little more flow. Not that that wasn't just, maybe we'll go a little faster.
Arm Up to come over. Solid in your legs. Easy shoulders and the stay here. I think we can all reach more reach. Let me see. Go, go, go into that space. There we are and shh. Last one on left arm. My left. Exhale over. Go into that space. Ask the tissue stretch, stretch elongates and all the way up.
Okay. Bring your arms down. Walk your feet, toe, heel, toe, heel. I'm going to come to the floor for this because these maths do scoot every now and again and take your arms up. So I used to have dance. We're not going to do a geog right now. Even a little, just follow along. Let's move a little. So I'm bending the knees. Let's yourself round over your thighs.
Your arms are going to swing and it's kind of a sense, an ease, a little bit of balance. Challenge perhaps when a track your knees straight forward. I'm going to watch you a couple of times. There's a rebounding quality to have. Yeah, let the weight drop. Lift, drop left more times.
And now one more slowly round your lower back and steed down. Let the arms hang [inaudible] if you could see yourself from the side Vena c curve, knees are bent. There's some space between your tummy and your thighs.
We're coming right back up and again, just like last week, we're going to rise up onto the balls of the feet. All right, let's do about 10 so when we go up onto the balls of the feet or the front foot centers, engage the inner legs, wrap around to the seat, pull this back. I must rise up and lowering down and feel free to do something else with your arms if you need to. So maybe you may want to come here
Now last time we're all going to stay lifted. Stay right there. Stay, stay, stay. All right. Yeah, cause we're going there. We're going to take our arms from the sides and up from the front end up. Either way. Stay up there, feel the balance.
Hey, it's better each week. Let the heels come down. Let's do one final roll down to finish. Take a breath. That was really good. And here we go. Rounding forward, feel that wheel like quality through your spine. Soften your knees if you'd like to. Inhale and let's exhale. Enrolling, rolling all the way up.
I want to appreciate your focus today guys, and a little more fo thought I felt were a concentration in the room, which is helpful for me to guide you through and great work with the weights. Before you leave tonight, today you may want to just do a quick neck stretch just in case because if you're not, you were used to doing the weighted work. This could get a little um, talkative, shall we say? Have a great weekend. Stay cool. Thanks guys.