Hi everyone here for a Cadillac workout and I have a friend with me, his name is Andy and he's from Seattle and he's lucky enough to be the student of [inaudible] woman, his wife who does Palladia. So Andy has gotten a lot of pull out his exposure for being her student and helper and they work in the Palati studio of Woodinville up in Seattle. So Hi, big shout out to everybody out there. We're just doing a full body workout and these really strong, we know each other fairly well, so I know what he's got. So we're coming down. What you'll need for this class is rollback bar.
He's going to get that set. You'll need some purple leg springs, you'll need a spring for your push to your bar end. And then some arms springs. I've got the long yellow, but you could certainly try a short yellow too. So let's just get started. And I'm Andy, this class is for you, not for me. So you do what you need anytime along the way. And that's for anyone watching at home doing this with us.
But just take a few deep breaths of us. Always focusing in our Palladio's practice starts with that fundamental of breathing, right? And we're looking for expansion. We're looking for width. You can think of your inhalation as stretching your obliques wide. Exhale, narrowing nose in just to kind of all your checkpoints to get started.
And then on your next exhale you can begin rolling back all the way with that slight press down onto the bar and just feel like good long body across the mat, which he is very tall and rolling back up. So these first three rollbacks, just plain good old movement in your spine. Nice job. Start to think a little bit about how, how you might add some arm work to these rollbacks here in just a second. And for everybody as you hold the bar, go to a sense, almost like you're trying to break it in half. Yeah, that's it. That's, I liked that better. So moved to some underneath the bar, like you're trying to break it in half if we're twig. And what that's going to do is kinda get you set a little bit more into your shoulders. Fantastic. Do you want one more plain one?
I like what that did for you too, is it kind of got you more into your oblique area. Yeah. Andy. Nice. So shoulders towards your obliques, maybe for you today. They're okay. Stay right there. Just three to five. Press straight down and lift. Shoulders, shoulders three. Don't do more. Press good. Easy. Now five rows, one back of the shoulder leads the way. There you go.
We need that of course. And I said, feel in the shoulders like this. Nice wide bar. Good enrolling him. Right? So every inhale you've got right into these obliques wide. And then exhale, feel those ribs articulate a little closer together with your muscles. Open that shoulder, right and rolling up.
Inhale, nice and tall. A little lower on that scapula last time.
Loop your knees over the center of the bar. Like a kid in grade school. Just roll all the way back down on the monkey bars. Oh, we, I won't do monkey today dark. I might do my get enough. Okay. So let's just go take yourself through to pelvic curls. Okay. And think about first when you're doing the pelvic curl on the way up that you're pushing your feet forward. Okay, go ahead. Right. It's like from shoulder, rib, hip, quad, knee toward this, under the Cadillac. Nice and long. And as you roll down, maybe pull your heels towards you. So just kind of play with that.
Really feel those underneath you right there. Exactly. Chest lift as you exhale. And we all know as we take our chest lift, we want to be able to see the elbows out of the corners of the eyes, right? We don't want to have them too far behind. Inhale, take it back. Easy, easy. Exhale, curl up. So you'll probably notice the, the lumbars is coming to the table a little bit. That's good. That's fine.
Now from there, Andy, take your pelvis and go more anterior there. Just feel that and then go back to posterior a couple more times. An anterior, you knows the words forward tilt. Backward tilt.
Hi. You're going to need that feeling in rowing right? Seven and hold eight and take it back all the way. Just hold, hold, hole. Great Job Andy. Okay. Take your knees off of that Bar, but then you, I will take it from you. I'm going to give you these long yellow springs and I'd love for you to lie all the way on your back. Bring this one down with you and this one down with you. Okay. And your head will be at most likely at that very end. So exactly. Okay. We know the exercise, the hundred you can do it facing this way.
So a little bit odd, but let's give you, give it a go. Probably maybe 50 pumps. So bring your head chest up. And what I want us all to think about is keep the pool of this spring long and taught, but we want to curl toward the springs, right? So there's that right in the middle. And then here he goes right in the middle of what? Amy, is that right in the middle of power? Right in here.
Turn yourself around and have fun with the a hundred days in this way. Yeah. Okay. Now again, how about roll down on your back. Bring your knees first into the chest and roll yourself back. Progress. Right? The feet used to kick up. Okay. Knees to chest all the way in. Chest. Lift yourself up. Take your legs.
Let's think diagonal today and the 102 three, four, five XL. Oh, so this, yeah, so the springs you're moving. He knew it. Move it out. So if that happens to you at home, yeah, we don't want those warbly springs. If we can help it. So he moved away then that's all right. Round two. So things you can do with that is that if that happened to you, here you go again. You can move like Andy did. You can move away from the springs. Good. There you go. Also just, you know, work the stretch of the spring radio so we are reaching that way, that way, that way. Almost like your ears are rolling toward those knees.
Still make a fist and reach your knuckles more of my way. Reach now, do 10 more pumps of your arms. Two, three, four, five. Exhale, three, five. Rest your knees in, head down. Rest, rest, rest. Good. Okay, come on up. We're going to have you move into, I'm rowing. Think reformer rowing. [inaudible]. Impressive. I go this way. Turning round. Okay, so I didn't really explain this at the beginning. You can see that that where I have this spring attachment is kind of Nice horizontal line. We might need to move it up or down in minute. We'll find out.
All right now close to chest, thumbs, face down, and as you pull those springs into you, that feeling of pulling into you is also you pulling yourself up. That's your inhale time. Exhale yourself back. Rolling back.
I'm still right behind you, just so you know. Okay. Yeah. So as you flex your spine back, right, right. Press your arms out. They pull back first. Then you dive over. Knuckles are gonna come down to the mat behind. You're going to stretch those springs as you inhale. Exhale, ob, no wide. Scapulary here. All the way around and stretch. Yeah, it's more,
You can let those go and I want you to turn around and straddle the mat. Reaching back for those straps. Now I have Andy sitting in straddle and for you to sit in and straddle is a variation for one thing or option to sit this way. Also for men, sometimes sitting with the legs piked in front hip flexors. Just get really, really overdone. A and it's a nice stretch. It's something different. So I want you to put your, your fist right at your chest, hug the table with your calves a little bit, scoop discipline in, up and in, and then lean forward a little bit to this end. Okay. Reach both arms for it and just do this a few times. And how about exhale?
Good rowing too from re the rowing work and lays in front of you. Now we'll do one with the legs. Pike Front three reps will probably be fine. So hands right from your hips at real tall. You can squeeze the glutes, breathe in, and exhale round forward. And then once again, I'm going to be here waiting for those knuckles. So stretch those arms. Give me your knuckles there. Now up, reach your chest toward me there Andy. Excellent. You know where your shoulders need to go down.
Do you want the foreign five or are you good with three? He's got one. More so for Combo. Excellent. This is for you retreat a little more. Reach a little more stretch to the springs more and more and more and more and more. Okay. Up. And then you'll call up. Good job to your knees in a high kneeling fashion for reaching up.
A lot of shoulder work, still facing out and then some shave. Okay, so the reaching up, make some fists again. Okay. And you know you can anchor yourself with the pressing your shins down and tops of your feet down. Absolutely. He's got good hip extension and understanding of pelvic position.
So don't need to really work on that so much. Now I do want you to think as you reach your arms up, that you're almost taking your hands behind your head because I, we've already done someone, the arms are in this front frame of you variety almost as if they're extensions off of the erector spinae. Good for you. I'm thinking five. So that was to almost think fist behind your head there. Right up through the canopies for excellent. Here's your last one, Andy Five.
And before we do some variation there you can go get good at lift, lift, lift, lift, lift, lift, lift, lift more and more and more. And Hey, lean into it a little bit.
All right now one more lift, lift, lift then and work take. I'm going to take you guys into and Andy more so than you know, into single arm. Push through. What the heck. So put one hand where it was or leave it where it was. Wrap the other one around your waist like you did earlier. Okay.
Now rather than a straight arm, I'm going to give you a reroute. So Ben, that elbow, why did the side and you're going to pull down from your traps and lads here. Yeah, push it. And now roll of round forward. Okay. And don't let go. So this is interesting. This could show up into starting to invite some rotation. We're not quite there yet, so we're still working on squareness. Okay.
So bar down, do you rotate arm around your waist? Just one more in this side. So scapula down, bend that elbow wide. Better connection, rounding forward, square shoulders.
Yeah, so now what? I'm, I'm I like to sit behind because I can see if those ribs on any of us kind of travel left to right. Usually they will. So we can guide them. We can just keep the hands on the ribs and work within the frame again over your canopy. Okay, nice. Yeah. Better other side. Okay. Ready and bend the elbow. Elbow wide. Stronger side, pushing down. Try to square the shoulders. Yep. Full breath. Let's see those ribs move and coming back.
Walking up your spine. Elbow bending to control that lift. Now as you rotate left hand toward right toes, we'll keep the neck back and up through the tip of the head. Think about laying, you know, have you ever seen an owl turn its head? Yeah. Yeah, it's right on his neck. It doesn't stick it out and and reach it round right there. Weird image. It worked. Nice job. Cool Andy. And then do you rotate one more time and bending down.
Inhale and push that bar forward. Rounding Square shoulders much better this time. Yeah, you'd be happy seeing that and then coming back and just flow right into arm coming up. Reach the hand toward the toes. You're in your central access and since you'll watch this later, it's really cool. What I'm seeing back here, cause I know you're going to do the center of your ear is so nice, is right in center of your sacrum. So that means to me your central access is really, you're in it. Yeah. Your head isn't really out of that frame. Okay. One more regular one just to even out in the sides of your back.
Both hands on and coming down. Bend. Inhale.
Oh, thank you. And Roll it back long, long, long. Ever Long. Ever Long. And they go down, down, down one more time like that and doing, yeah. Don't change that wrist. Okay. You're right. You're happy. You're here. Legs go down a few inches. Legs come up a few winches. Twice more down a few inches and yeah, and down and up.
You can take your hands off. Roll yourself up. I'm going to undo this. Dang. Good. Super. We're going to move around and do single leg circle first. Okay. I want you to lie on your back and I'll re uh, head this way. Yeah, not sideline. Great questions. He knows so much supine. Now what I'm going to do, Andy, is bring these quite a bit higher.
Okay. And instead of what we think we're going to do probably in like what I mean there is the same spring and leg we're going across. How have I done this with you? I think we've done that. Okay. So kind of kind of gauge it up. So if your hands go back on those poles, you'll probably want your hands higher up the polls and you get to decide how high up that you can, you know, get the connection of your ribcage.
No arching of your back. Now I want you to take the leg up and before we get going too, too much in circles, keep this foot flexed and as much as you can heal pressing the mat and that galoot contracted. So now you've got a really good stall, solid leg to stand on. Now this foot, he's got such high arches. I want you to extend your ankle a little bit, okay? Let's make it parallel. Now, just for something challenging for you today, and maybe if you're watching, if you're really good at pointing your feet like Andy is nothing wrong with it. Let's try a little less point of the foot.
Little less wrinkle in the Achilles, but still ankle extension. I mean that's super picky. If we don't keep that, then we don't keep it, but something for you to work on. Okay? So here's the deal. Bring your leg over your midline toward me and I want you to really rotate hip and ribs. Okay? Now take the leg down. You're going to do one slow when everybody just to kind of get you set, this heel goes toward this heel hops over toward that heel externally rotate. Now really control the sweep of the bar or the spring and without letting it close. Completely bring it across. Okay, so five each way.
Flex. Okay. Two more. So on the way over on hike your hip. Perfect. Hey, really good. I better get out of your way. Yeah, so much stretch. You touched that bar. Okay, last time on hike it on the way. Very nice. Flex the right heel. Contract those glutes. Now you have five the other way, all that long. So as you're taking the leg over, here's the, I'm going to spot you right here.
Starting on hiking that hip and hike and hike and hike. Yeah.
There was just a little thing I'm going to correct for you because you'll want to see it when you go home and watch and practice and he's pretty flexible. But see, I'm just going to cue. Yeah. So that's, that's it. We want to get that precision and then also not quite necessary to bring your leg too high. Start like that. So there's like a little bit of pull to go. So then when you open. Yeah, that, see that. Do you feel how that's different than up here and open? Okay. Last one.
So the standing lay is flex in parallel and we want that glute working. So if you were standing on one leg, you've got yourself really ready. We need that really strong, good hip connection over he is ready. QL Long leg goes down and that heel goes over the other one and when you come out to the wind, no, remember you're not going to take it as high as you can. You're just going to go straight in. Good. Over on the inhale. Exhale, push open.
I'm gonna see you hands higher. Yeah, push into the frame there on hike your hip. Cool. Crossover. Inhale and flex. The other foot right here is you're going to need that standing leg. Good and knee. Two more. This direction. Keep pushing. So allowing that hip twist I think is really a good thing for you and that rotation, if we're doing our mat class afterwards you'd be ready for corkscrew
Keeps intention place they have down. Yes. Great. Precision open. It's tricky and I think having a spring coming at us on this diagonal, it's a little bit different feedback for sure than our normal in line with the same leg. Flex that bottom foot if you can. That's right. And coming back placed the pelvis. Fantastic. And two more good. Flex that bottom foot and place a pelvis.
You've got last one on this leg and then we'll be going to regular leg circles the normal way. So you step out of that one without foot, give that strep to the left foot. I'll get this one for the right. And if you'd like to give your shoulders or break arms, write down five circles each way and me just take it five times. You can do either way to start.
Great way to cue. Yeah. And three stretch more. Reach more. Always that stretch. Two more good? Yes, that's fine. You got the vacillates. Okay. And ready for magician. Okay. I'm just feeling like this might be a good thing to do is to give us a little more. Yeah, he's, he agreed. Well that's too much help.
Should it be like a nice straight horizontal. Okay. He's drawing out. Not always the air conditioning, cooling, you know. Okay. So much Shyana. Let's take your, what was that particular some I just said some weird language. I don't even know what that would take. You're like, wow, hold on. He's excited from interesting to bring your legs up to for a like 90 okay, cool.
Now keep your hips on the mat. I want you to pull your legs down right there. That's why you know they're going to stay. You push your hands in the frame and you peel up to your bridge position. Good call. So as you raising your hips, say to yourself, I've got to keep my hips up, my feet down, my hips, up, my feet down.
And unroll your spine. Leaving your legs right there. I know you are. What he said is he's used to that crossbar over there a lot higher. Well, of course. In a way that's, that's nice because it pulls you up. This you get to do it on your own. No, no much. Not much more help. Go ahead. I am. You go power. Strong thoracic spine long.
There you go. There you go. I'm letting go. Hold, hold, hold and unroll your spine. I've got you. Okay, let's go back one more. Let's add a little spice to it. He's got it. Mental control. Go, push hips up, reach your legs out. Okay. I'm letting go. You can do little flutters. Four and three and two and stop and roll your spine down. I know. And then up with the legs, frog your legs.
Give yourself a little reward and just hold. You can put your, yeah, he's, am I getting out? Yes you are. You could go out. Yeah. Stretch those legs. Yeah. So that for sure if this was higher, you know, but no,
Alright, so we're outside the Cadillac. We've got the rollback bar. Now size yourself up. Stand a pretty good distance away. And that's pretty vague, but you'll know how far away in a minute. You can always come back into it or further away. Yes. Bicep curl. Now Andy, bend your knees.
So keeping your weight really even on your feet. Beautiful. Breathe in. Can you roll back up now? Tail sacred lumbar all the way. So from there, now you'll reverse your grip. Bicep, curl and squat. Yes. You're looking straight out. Good. And then push your heel. Sorry. And pairing. Push your heels down. Flip your hands.
Wait a little more forward. Over your arches of your feet. Push your knuckles again down to the ground of stay right there. One correction. Any pull your arms toward you a little bit. Bring your arms back towards you. There's your straight line. Okay. That's why it's so hard.
He says exactly because right now they're a little in front of you. Okay, roll up. Think arms towards shins better. That's right. Okay, three more like that. Good. Very good. How are you feeling? Good. I'm working like crazy. Nice. Nice. Dig your heels into the floor and rise. Push up. Let's write good focus and then change. So now as you go down, yes, he's already doing it. Arms towards shins. You see the difference? He's got that nice vertical line of arms to fee floor.
Roll yourself up and now you've got two more. We're almost done. You're going to feel some yummy things soon. I think some stretchy things. How might a breath in and an exhale to power yourself up. Inhale as you transition your hands. Exhale, pour it down. Pour it down.
Pour it down. Yep. Great. And Roll yourself up. You notice those shoulders is easily come down your back last round.
Come out in front of the Cadillac. You can face out into the center of the room. Your hands feel. We'll do that last. Do your hands feel okay? Dry Him off with the towel. So what we're about to do, everybody, you can be done now if you want it to, but we're a little powerful thing is trying to hold yourself on the outside and Andy will do a better job cause he's really warm. But we'll do some things like that. So I want, okay, you know what you're doing. I'll do that another time. I don't know how many rounds.
So think knees into chest first. Excellent. Knees out to an open, close lengths. Next Times. Great knees to just straight out open, closed legs. Good knees into chest and toes to the ground. One more, maybe two. And we up and it's a stretch. Open. Close. Good toes down to the ground. One more. You've got this.
Very nice work, Andy. You're welcome. Yeah. And then you can look right out. Maybe help towards those purple. I'm props on the top shelf up there. [inaudible] good. Yeah. And the front of foot is nice and flat and you might even feel how it gets a bigger stretch from your hip all the way down that outside line.
Ribs in sacrum under two more. You can lower your inside hand a little bit on that bar. Go lower on the table there. Aww. And see it allowed you to come leap it further out. Yeah. Okay. My friend. You're all done. Thank you. And thank you.
And you're going to watch it back and have fun and comments for me later. Yeah. Thank you.