Concentration and Centering

Hi, today I'm here with my friend Brianna and we're going to be doing a little bit of map to warm up on the Cadillac, but we're primarily going to be doing some standing work with the one to chair. If you have it. If you don't, we're going to do it. Just one exercise on there. We'll be passing it in a second. Most of your exercises will be on the Cadillac, so where you're gonna want your arms springs, if you have them, legs, springs and your roll down bar. If you have those, then you're all set. So maybe take a moment right now to get those up. But again, we're primarily going to use the Cadillac and a little bit of one to chair.

But everything today is going to be focusing on concentration, centering and really working your powerhouse to have beautiful posture, always important, but kind of maybe think about today as the lifting workout. Everything is about lifting the body, fighting gravity, and staying young. All right, so without further ado, we're going to start with our standing footwork. So I want you to, since we have lines, maybe line up your heels together. So when you start Palladia is on the reformer, we start with our footwork and it is really important to feel uh, your body in its space. So we're going to start with the ball of the foot on the floor. Very good.

About two to three inches between the toes. Small slice of pizza. Look down and make sure your toes are even okay if you don't have good strong feet, if you don't have a good foundation to your tower, everything's lost. So we really want to make sure your ball of every single toe is on the map, that your toes are almost wet, like webbed feet. Instead of curling and grabbing and gripping onto the floor, you want to stretch those toes long. And sometimes it's really hard. You might have a toe that's crossing anything.

So you want to really stretch every toe. Then feel the weight on the side of your foot as well. Good job, really stretching those toes side of your foot. Feel the heels slightly touch, but be aware of the ankle bone. There's a bone right here. You don't want it rolling in and touching.

Okay, so we have the heels are on the floor almost lighter than the ball of the foot. So you could slide a card underneath your heel. You have the side of your foot on the ball, the foot. Again, spending a lot of time on that because we need to have a strong foundation. So having all of that, you want to have zero way in your art. You don't want to have a collapsed arch.

You want to have like a little great under your art and you don't want to make wine. How's that feel? Okay, so lastly on that, when we keep our arches lifted, we sometimes tend to roll out or supinate and the ball, the f t big toe comes up. So make sure when you're fixing your collapsed ankle bone or collapsed arches that not lifting the ball the big toe. So I'm going to give a side angle. Of course my mic packing on a turn to the side here, but I'm going to give a side angle because I like to really be aware of where my sacred or triangle bone is. Okay. So we're going to draw a line from one hip bone to the other. Awesome.

Good. And then one shoulder to the other. Yep. And that completes our Palazzo [inaudible] frame. We have our feet like I just spent forever on. Make sure your knees are not hyperextended and pressing back that they're just soft. Now try to feel the outside of your thighs, especially where it connects to your seat and squeeze your seat forward. So your weight is again more on the ball of your foot.

So all of this is lifting your belly stays behind that line. And I always like to give myself a check here because my lower back gets so tight that I end up tilting up my tailbone in the back. So you want to make sure that it's long and lengthening down while your belly is pulling in and out. So I'm going to keep my hands like this, but you're great, Brianna. Okay, keep them just like that. And we're going to start off with wrapping in, squeezing and lifting up the heel. They're going to stay together. You're going to pull your belly in and up and roll up on to the ball of your foot. Okay, hold it there and be super aware.

Do you have weight on all the toes or one or the other? Your heel separating cause your calves did the work. Now go ahead and keep your heels up and ple a or bend the knees as low as is comfortable for your knees and try not to lower your heels at all. Those data hold now roll down the foot. Rule down the heel, staying where you are. If you can. Big stretch on that foot. And now wrap in. Squeeze. Pull up from the hips, from the pelvis and from the powerhouse. Again, zip those inner thighs together. Scoop the belly in and up.

You should be working from the knee up, not from the calf and now you're going to bend the knees or plea a with those heels lifted, still keeping that tailbone long. This is similar to your Pilati sit that you start on the mat, roll down the arch, roll down the heel, feel every tenant squeeze up tall. One more in this direction. Rising up by rapping in squeezing belly is in an up. You're like a puppet and then the knees as low as you can notice the hip flexors aren't being engaged. Try to lengthen your tailbone just a little more down. There you go, Brianna.

And now roll down the heels and now scoop in and up. Tailbone a little longer for me. Brianna, a little lower and chest a little forward. There we go. And now we're going to reverse it. So we're going to keep our heels down and bend your knees. Even when you're bending though, you're still thinking up.

We're still thinking youthful and keeping our energy yet we're going to slowly roll up the foot without lifting the rest of our body up and we're going to [inaudible] squeeze up with the heels up, up, up, up and lower down like you're stretching your foot down. Try to keep your weight forward. It's not rocking back and forth. While we do this. Two more. You're going to bend. First Energy's lifting. Tailbones lengthening, roll up through the foot. Then use the ball of every toe. Use the outside of your thighs. Use that seat. Keep your energy lifted out.

The crown of your head is even Lincoln. Thin down. And one more looking. Wonderful. Play a good and rolling up your foot, keeping your pelvis nice and stable. Good. And then wrap the, keep that long and working from here. And we're gonna whip Saris. Pushed your balance over, up, up, up. Good. Now draw the belly back from me. [inaudible] and lower down your heels. Lengthening your tailbone longer, longer. Hold this here. Stretch without moving that part. One, two, three. Stretch that Dan. There we go. Gorgeous. All right, so I want you to take that wonderful length and we're going to start with the a hundred over here with our arms springs.

So go ahead and lie your head right here. Nice and law. Good centering. So we're going to grab the arm springs, lot of noise there. All right. And draw the knees into your chest. Okay, so we just did that wonderful standing footwork. So s concentrate and center all your energy into your powers to Harris Cadet powerhouse. Taking a big breath and exhale, drawing your belly away from my fingers into the mat. Great. Use that powerhouse on this next exhale to lift up your head.

Exhaling. Good. Now you have this awesome connection right here. Straighten your arms from there. Beautiful. Now open the knees a little bit and think of your feet on the floor and squeeze them straight like you did for standing foot work. Squeeze them what? The belly pulling in and up. And now give me a hundred into three, four, five, exhale, two, three, four, five. Good. So the whole time you want to feel the energy in the ball of every toe.

You don't want to have, again, your toes going to a hard point. You want to push the earth away that you just did standing foot work with, with the ball of every toe and you want weight on the side of your foot. But then you want the arch lifting towards you, the inner thighs lifting towards you. You're a powerhouse in and uplifting towards you. Good. Very nice. Yes. Keep pushing into those handles and getting that upper stomach.

You've got one more. Exhaling. Exhale. Exhale. Actually, one more. Give me one more and exhale. Pull it in and, and, and, and, and relax. Bending those knees. I'll take these straight in your legs on the Mat and slide down till your heels are at the edge of that side with straight legs. Great. You just did again. You're standing foot work. Push the earth away here. Feel this all pulled towards you. Scooping in and up. Arms lift to the ceiling.

Press down the shoulder girdle muscles and lift your head up. Good. Pulling in this and working here. Curl up one vertebra at a time. Drawing in and up. Yes. Squeezing. Good. Lifting over my hand to stretch forward and around. Back. Good. And now roll back.

Can you push the earth away again with the ball of your foot? Yes. Can you wrap in? Squeeze. Can you draw that in and then reach it back? Excellent. Arms up, pulling this and working this together. You're going to draw up. That's the exhaling. And then use that standing foot work to help you.

You're going to push the ball the foot away. You're going to work the outer thighs and seat and scoop and, and reaching back. Now five more to tempo, arms, heads, scoop and reach. Lengthening as if you're rolling up onto standing tall and four more scooping it in. Good and roll back. Pushing that Arthur away. Scooping in. Get this here first. Yes, and three more arms.

Head scoop, scoop, scoop and stretch in rolling back. So we're just doing this to really, it's not going to be a super long workout today and two more just warming up. You always need to get the foundation down. Have your body ready with all the principles. Get the lower back first. We've got one more. I think you can do a little more with that. Lower back. So we're gonna head. Good. Excellent. Really good on the roll up.

Now on the roll back, get that to squeeze away. Soften the knees and actively curl your tailbone towards you. Draw that pelvic floor. Draw that lower belly. That was excellent. Good. All right, so now we're going to do single leg circles. I'm going to switch the arm springs and the leg springs, so take a moment to do that.

I'm using a balanced body Cadillac, but I have my grots spring, so I'm going to raise the hooks on this Cadillac a little bit. It's almost three feet from the mat on a grots, sort of, which makes it quite challenging. All right, once you have that all secured in place, we're going to do one leg at a time. So we're going to put your right foot in here. Good. All right, and I want you to bend this knee for a moment.

Good. And we're going to put both arms on the pulse. So the next exercise in your warmup is single leg circle, but I'm just doing it with a little twist here. Push the hand into the pole, draw the ribs down in. Good, good, good. And now just like you're standing footwork, bring the heel down a little and squeeze that leg straight from the hip. This is all a member. Just like if you're on the reformer, that's it. Let's have the knees be at the same level in Holt. Excellent.

Stay right there. I'm going to let go of your foot and you're going to hold it there or, Huh? And you're going to keep squeezing from that outer thigh. But even more importantly, the magic happens with those ribs. So push those hands into the pole to really anchor the back of your ribs into the mat. And that connection goes right here.

And we're going to go down with that leg about five inches, going down to three hold little softer in that knee. Good and feeling here and here. So you want to feel the outer thigh in the seat right about. Now when your leg is mid calf, at least a seven on a scale of one to 10 yeah. And now you're gonna bring it all the way down so that it's hovering, hold and really get that stretch on that hip flexor and the connection with the back of the rib here. Is it a 10 great.

Bring that leg up and now we're going to hold the leg up and you can let it let the spring hold it all the way up. [inaudible] and squeeze the left leg straight on the mat. So push with those arms, scoop into the mat and this leg is actively working beautifully down the middle of your body. And we're going to have this nice slightly turned out as you cross the body, sweep it down all the way to the ankle while you're scooped. Get no tunnels under your back at all. Really stretch that back.

I'm going to come over here and pull on it for you. So I want you to pull your belly and ribs into the mat away from me. That's what I want you to feel. And then control it as it comes back up to your nose. Hold it at your nose, crust the body. Reach out from that powerhouse around and up to your nose and crust around and up and crust around.

Turning the knee up a little bit and last one and reverse. Having a little turned out so you work the outer thigh more. Good. Reach out, cross the body and up to your nose. Yes. So this spring you're going to feel it. But then here, turn out that thigh a little more and pull it all the way up, up, up, up, and three reach. It doesn't get to help you be at loose spring and two more anchor right through here. Don't let your body rock away from there. Yes. Beautiful. One more anchor the back of those ribs. Great. Powerhouse. Good.

And bend the knee in and we're gonna put the foot down flat as we switched legs. So just a little twist to your single leg circles. Feeling it from the right places. We're gonna anchor those arms. Anchor the back of the rips and extend your leg forward a little more for me. Sorry. That's all right. Yeah, there you go. Yes.

And a little more. So this guy's tightening up. We want a little more space. We don't have any hip flexor working here. A little soft in the knee, and we're going to make the thighs come down. So other that the same level. So from this angle, they're both evil even. And we want to feel it out of five. Are we out of five? There we go. And now we're going to use right here to go down to mid calf on your right leg hold. It's down the middle of your body. Press into there.

I want to see more anchoring here so that this connection is happening. Gorgeous. That's a seven. And now you're going to go down without using the knee. Yes. Or the calf. All the energy is from the knee to the hip. How does that feel? Getting the there at 10 and Britain, the leg all the way up.

Let the spring hold it. And now you're going to stretch this leg down the middle from that outer thigh again, like you're standing foot work like you just stood up tall. And we're gonna pull the like up to your nose and cross and then reach and hold it down here for me to stretch. You pull in your powerhouse. Ah, that's the length we want. And then coming up and stop at the nose, right down the middle of your body. And then crust around and return to your nose and crust around and nose and to around and hold center right here. Hold it. Yes. One more chorus around and hold reverse.

Reach out. Good job and down and reach out and cross that leg. That is a really good stretch for your leg and work on that thigh. Two more cross and last one, pushing with those arms and work in that hip. And that's enough. Good hugging that knee. Good. And now, but this foot down right here. Place your hands right here.

Straighten that left leg by squeezing and doing standing foot work. Lift the head up to look at your belly. Curl up one bone at a time. Lift your bottom forward and let's do rolling like a ball. Grabbing onto those ankles. Tuck your head between those knees balanced by pulling your belly away from your thighs, your lower back. Still trying to hold a little bit. There we go.

Actively keep your upper body forward and in with the air. Exhale. Good. Five more. Massage each vertebra. Okay. And three, keep your powerhouse in control when you're up there holding your balance. One more. Enjoy the massage. Hold.

Rest your feet down. Lift your bottom back kind of into about a foot. Good. Just so we have enough room on this Cadillac to do our work and I want you to slot. Put your hands right here and use those muscles to slide your legs straight with your belly pulling in and opposition roll down. Now, one bone at a time. [inaudible] pause when you get to your bra strap. Good. Hug the right knee in, right hand on your ankle. Switch left hand on your knee.

And now don't use that knee so much. Make it float up from here. And I want you again to picture that standing foot work. You're pushing away with the ball, the foot, and switch all the foot and switch so it's all from here and switch and your belly pulls in an opposition. That's it. Scoop and scoop and stretch and stretch. Really feel that lower belly pull in against.

We've got one more set, a right and a left. Bring both legs in, double leg stretch. Push the ball of both toes. There you go. Watch that left knee [inaudible] and pull it in. That was really nice. Reach forward. But now lengthen your arms, straighten those elbows, hug your ears. Aha. And in and three more. Reach yes.

And in eyes on your belly and from here. Good magic happens right here too. And then yes, push out from here. Not from the knee and in and right leg up. Left one forward. Grab your right. Good. Hold there. Watch that knee.

It's squeezing one, two and switch. One, two. Good. And switch and switch. Keep pulling your belly into that back. Keep using that standing foot work. That's what I wanted to see. Very good. Yes. And switch and switch. Now fly through the air, right and left and right. And one more set. Yes. Both legs up, hands behind your head. One over the other. Say curled up.

And we're going to go down with those legs. Think of the ball, that feet pushing down a heavy pedal and then pull them back up and use your right hip a little bit more for me. Excellent. And, and use your upper stomach. And down. Upper stomach, upper stomach, and up. One more right here and up and out, right knee and cross to it. Good. Hold. Exhale and switch and reach. Reach. Good. Now push this foot away and last one, push this. No toes, energy. It's all from here. [inaudible] hug both knees in. Good. Almost done with the warm up here.

We're going sit up feet against the Poles. Since we're on the Cadillac and arms straight ahead, I want you to feel the foot pull back every, I want you to bend the knees a little bit and then squeeze from the back of the thigh. Squeeze up off of that, push it down into the mat. Try to make sure your knees aren't pushing into the mat that allows you to scoop in and do that same feel of the standing foot work and even pushed down on me lifting. Can you feel that lift in your body, taking a big breath, good and exhale. Head to your chest first and peel off an imaginary wall. Scoop and keep lifting off that bottom. Keep lifting your little lower belly, good stretch, stretch, stretch, and roll up one bone at a time.

Relax those shoulders and again, for more big breath and exhale, you want to lift off those thighs, lift that lower belly, really lifting and stretching these lower vertebra and in with the air up. And three more belly in and up. And exhale down. Exhale. Exhale. Exhale. This time we're going to inhale to come up and exhale to go down. Two more. Inhale to come up. And one more exhale to go down. Lift from my fingers. Lift, lift, lift, and inhale and rest. Okay, we're gonna use some of that lifting with our [inaudible] chair now.

So go ahead and grab your one a chair if you have it. Okay, so I'm going to change the springs to one spring in the middle. This is the grots one to chair. It's actually a combo chair where we took off the big chair part. All right, and you're gonna want to be about, let's see, you're going to be with a foot up on the pedals, about a legs distance away from the chair. We're going to do leg press front. That looks pretty good. So you want center yourself within the pedal.

Now your feet are back to that important foundation of the standing foot work. You've got your polities box. Go ahead and bend your knees apart a little bit. Go ahead and play and good and drawing that line from one hip to the other with your belly and shoulders a little forward. Your weight a little. Go ahead and squeeze your legs straight so you're feeling that standing footwork, good neck line even pushed back into my handle. Aha.

Nice. So we have all of this. I'm just going to shift you a tiny bit. That left hip needed to work a little more. Now we're going to have nice ballet arms. Little soft here. Good. This is like the, I don't, this is like no surgery workout, right? We're going to have everything nice and lifted.

So your inner thighs are lifting from your arches and your pelvic floor and your lower belly in the arms. Just a little forward. Good. And now try to lift without shifting your weight too much. Just lift up your right leg and we're going to put it on the middle of that. Great. Good. So it's the side of your foot. We're going to drop that right hip a little bit. Good.

If you feel this in your knee at all, then you can definitely soften the knee. If you have a significant sway back, go ahead and round your upper back a little forward, coming forward even more good. You can do the press down like this. In fact, let's do a few like this where you're gonna pull into here. Soften this knee, just attack and right from here, pull down that pedal. Hold two, three and bring it up. It's all from here. Dropping that hip a little bit to three and done. Doesn't need to go all the way down. One more time from here and here. Hold two, three and come now stand up tall. And if you can, holding this hip here from here, lift the leg up.

One off the pedal up one and two and from the yard. There you go. Put the foot back down. Okay. I want you to Relevate or lift the heel on your standing leg and you're going to turn and face that way. Good. Keeping the pedal up. Excellent. Very good. So it's very important to keep this with the foot underneath your hip. Hm. Good. Good. Now bend this knee significantly and let the pedal come up.

You've got it. You've got it. Good cause very important. Is this hip coming down? Lengthen it down. Drop. Drop. Ah Yes. And this hip has to come back just a little good. Now I'm going to bring this foot a little forward. I gotcha. Okay. And this knee a little bit back. Good. Hold it in tight.

I want you to use this to pull down and hold one, two, three and come up and I'm going to stand. Turn that knee just a little off. Out to the back to Aha. Okay. Aunt Poland, it should be on more on the side of the foot for me. Brianna there yet. Go ant standing leg is all working two, three and control. So nothing's really going down. Everything's pulling up and hold two, three and coming up. How'd that feel? You get in there. Yeah. And we're gonna now can keep the foot there.

Try not to push down and you're going to turn and have your back to the pedal here. The foot is going to be flexed, so you're going to come back, hop back a little bit, and flex the foot and put this side of the foot like right there. Good. Excellent. Hot back again. Ooh. Yeah. And then put both hips forward. If you can soften this knee and turn both hips as much as you, how does that feel on your body? Okay. Scooping in, pull this hip forward as if you're bringing the Dragon, the pedal towards you. Excellent.

And then release it up and pull this hip forward and scoop up and release. One more good standing leg work, pulling this hip forward and release. And we're going to carefully turn all the way forward. Good. Hold it there. Hop this foot underneath you. Good. Okay.

Toe comes off and return it home into your Pilati stance. All right, so regain your center. I like it. Arms lifting. Okay, so you're doing your standing foot work. Feel all of those muscles. I'm, we're gonna carefully lift and put the left foot. You want to have your right foot down the center of your body. Okay.

You're holding yourself lifting everything on your right. You're going to drop this left hip a little bit so it's even, and we're gonna use not that knee, whereas the [inaudible] excellent. Now we're going to use this to go down and hold it down. One, two, three, and release. There you go. That's it. And Oh, and release. Remember, we're practicing control here. We're going to hold it down and release. Excellent. Now we're going to try to lift the leg up and lifted up and two, and one more. Very nice. Brianna. Rest it down. Alright.

Drop that hip. [inaudible] relevant on the right hip and you're gonna face the window. Aha. Very good. Nice. Turn out. You're standing like a little more, maybe hop out a little bit more. Can you? Very good. Very good. Very good. Yes. Ooh, that's even better.

We're going to bend this like only to drop this hip, but then you can those, those were your ribs. We're going to lengthen this area. Ben, can you bend that top leg again and then try to roll? Ah, now holding this in place. Can you lengthen the outer leg? Yes. And it's more on the side of your foot again, that's the inside. We're going to go three outside foot. Hips look great. Yes. And we're gonna pull down with here. Make sure you don't feel on the knee. Hold two, three release.

So I'm really holding her on her powerhouse and that hip in place. I'd love for to see the last one with that knee. A little softer and up. Give me one more by bending the knee a little [inaudible] and now yes. And hold like that. Hold, hold, hold and release. Excellent. John, and now you're going to turn towards me. Good. Bring that foot. Flex it.

So hop back. You want me or no? Me Either. Good. Okay. All right. And I need your healed to be more on this line so it's more under you. Good. Good. And now you're going to pull your powerhouse in and pull your left hip towards me to bring that pedal down and release. Very good.

Pull in the belly and lift up. As you pull that left hip to me and release one more. Try to square off a little bit more and pull that left hip to me and releasing. You're going to turn all the way front again by going side. Good. And now you're gonna play a by not play. Pardon me, passe.

Bring the toe to your knee and return home. Wonderful. Now we're going to go over to our Cadillac standing work. Okay, so now we are using the roll down bar on a little bit, basically at eye level or just between shoulder and eye levels where you want to hook that up. Really feel strong in your plotty stance here with your standing foot work that we spent so long on. You're going to have the hands on top of the bar and we're going to do some squats. So you're going to bring your head to your chest and roll off an imaginary wall.

Try to keep your hips right over your feet. Once you've got to a, basically a tabletop, use that powerhouse and pull that bar to your legs as close as you can release. And now roll up your lower back, your middle back, squeezing everything forward. Turn your grip so the palms are facing up. Go to a right angle with your arms and use your powerhouse to pull on those springs and sit down right behind your heels and then pull right back up and getting nice and tall. Lower the bar, switching your grip again and curl off. Yes, thank you for that Nice Curl prs staff.

Use the side of your body and your powerhouse to pull that up. Bar Good. Roll up your body, keeping your hips switch your grip right angle with your arms sitting down right below. This helps you so much with your Pilati cit. Pull in everything up. Let's do two more going forward with those hands. Peel and often imaginary wall. Good. Everything's lifting. Use Your serratus here. Use that power house and rolling up.

Keep your hips forward over the ball of your foot. Squeezing. Good. Turn that grip nice and sitting down. Good. Really using that powerhouse here. Wonderful. One more time. So before you start an intermediate mat, you should be able to start doing a plotty sit and pull with a powerhouse and rolling up. And this exercise really helps to give you that feeling of the length and the lift that you have to do. Keep lengthen the tailbone, touch the floor with your bottom and up. That's what I wanted to see. Excellent.

All right, returning the bar here. We are going to now turn your back to uh Huh. And we're going to do shaving. Step back just a little bit and I'm going to center you. Good. All right, so grab the bar right up here.

Try to bring your hands like this. Maybe step back a little bit. Good. Give me that strong [inaudible] just a tiny bit to your Aha. So you should feel the hips, you should feel the length. Really press into the springs a little bit.

Elbows point back now towards me. Way Back using here. Push that bar forward and up. Forward and bent years. Elbows behind your ears. Forward, forward. Come on. And three more. Push that bar. 40 can get your thumb underneath that. Thank you. And Ben, two more elbows behind you. This is for your triceps. This is for a year.

Trapezius and forward for C'mon. Give it to me from your powerhouse. Dad's an excellent job. Very nice. I'll take that bar. Good. And you're going to turn forward. I'm gonna put it down to the bottom hooks and then we're gonna return it for our last exercise. So we worked the back of the arms.

Let's make sure we work the front of your arms. Come forward. Lots so much about, let's be about arms distance away. Scoot back just a hair. Good and nice and centered. Okay. Grab that. Good. And now get all your energy. Squeeze forward. We're actually going to squeeze forward. Aha.

Keep your elbows right in those nice pockets. No high brick standing knees. Good. Beautiful. And just from here, keep the elbows where they are and give me a bicycle powerhouse and you can drum your belly and even more. I know you can. Yes, three more. That's it. Beautiful scoop in it. [inaudible] so we're just getting a full body workout of everything lifting in our body. One more scooping in. Good.

And we're gonna end with chest expansion, which is a beautiful way to really leave your workout feeling nice and strong and tall. So we're going to do two sets. The last set will be on irrelevant. Mm. Possibly or play. Hmm. Deciding. Okay. Arms good. And grab your bar about shoulder width apart. Great. Okay. That's beautiful. Feel again. You're standing footwork, you're squeezing your rapid, you're lifting everything nice and tall.

Take big breath and pull that bar towards you. Squeezing your hips forward. Look over your right shoulder. Look over your left shoulder. Look forward and exhale again in with the air power house. Pull. Its a powerhouse. Look left this time. Look right, no movement in those shoulders. Look forward and exhale.

Good. Now see if you can rise up onto the ball of your foot. Show me how strong you are here. All of it's from here. Inhale, pull that bar to you. Look right, look left, look forward. And as you exhale, lower those heels as you pull that bar to you. On this last one. Rise up. Beautiful. Look left. Look right, look forward. And as you exhale, lower that bar and now you are all finished and ready for the day. Great job. Thank you so much. Good job.