all around really working the back of the hip. Two more. My mom going to take us through six in each direction. So if for any reason I don't count as well as I could, that's the Gulf six in each direction we pulled down and back. Then we take you back, lift up, come all the way up through the stretch, through that l shape and back together. Reaching away. Take the leg back if to come down around and through.
Take the leg back. This is three. Lift up, control the spring around to the front and back. Three more. Back and up around the front and two together to our back and up keeping the Polis. Nice and supported and not letting the springs pull the spine around. Last one I think, I don't know.
Come all the way around and forward. So now what we're going to do is we're just going to bend that knee, bring the heel to the hip and let this spring pull us into a little quad stretch. Take your hand towards the front of the tower and lean back, leaning into that spring. This feels amazing to me. I hope you enjoy as well. And then come back through center. Remove the foot from the strap and James Signs.
Okay. Lining up with the spring. That feels too heavy for you. Use a yellow spring or change where the spring is coming from. It was quite heavy for me. I'll, I'll admit that. Okay.
We start by taking the leg forward and it reaches around behind us and we pulled down Oh word and I have reaches around and falls down using the hand as a bit of a support. Two more all round and up. No, that was only four were do two more now fully into that l shape before going into the circle. And last one. And then from there, take it back up, around and through. Go back, ah, all round.
Using the back of the leg to press back again, back. Ah, all round. And through really working that control last too. Okay. And one more [inaudible] and back. And then taking the hand towards the front of the tower, bending the knee and letting the spring pull the heel in towards the hip. At that same moment, press the pelvis forward to maximize a stretch in the front of the leg.
Then lean back, letting the foot drop heavy into that spring. You're welcome. Feels great. And then come back, remove the foot from this strap, put that down and let come up. So we're going to go into some arm work and I need some handles, but let's take those yellow springs and put them just above the shoulders. [inaudible] and then let's get some handles. Okay.
So we're going to put the handles on the end of those springs and we'll face this spring. So we'll start, don't go too too far back or go as far back as you want. But basically where you want to be is in a place where you feel like the springs are at a good tension for you and then you're going to reach down and back down and forward. Pretty simple chest expansion. Exhale, reach down and back down and forward and down and back. Thinking about lifting the spine, it's quite easy here and I have to remind myself all the time not to lean back. So I'm actually, as the springs are going back, trying to lean a little forward. I would just do about two more [inaudible] keeping tension on the springs all the time and one [inaudible].
Okay, great. So now we'll take this springs with us. I don't want to turn around taking the arms out to the side and leaning forward into this spring slightly XL to bring the arms straight across and open straight across using the abdominals to contract in opposition to the pull of the springs. So we, every time the arms move we remember to connect to the center of the body. I'm watching to see that one arm's not going slower than the other and that the arms are moving evenly. Breathing and one more coming together.
Hug A Tree
It's the arms that lean into the springs. Open and forward. Rotate the palms down, keep the abdominals working. List open, straight across and in here. Okay, and exhale. This, one of my favorite things, I just love a really nice stretch in the rotation in the Scapula, keeping the shoulders nice and mobile. We'll do two more and back, one more and back. And as a way lifting the arms, press down in front, rotate the palms, reach at, let's see, arms press down in front and open. Fully rotate down the front. We'll do three more and down to then down last time and down. Bend the arms, take one arm forward and then pass the arms by.
So when I'm straightening as the other is bending and all the while we're keeping the trunk just very still. So it's tempting to on a rotate with the arm. But no, we just keep it nice and steady when more to each side. And then we're going to go forward. Taking the arms straight back, taking care not to pinch the shoulder blades together. Again, leaning into the spring and then bending and straightening, bending such a nice stretch, great bicep exercise. [inaudible] making sure that we're feeling that we're just lightly depressing the shoulder joints. As we bend the elbows. I'll just do two more [inaudible] and one more.
Okay, good. So let's back up again. Let's go back out into that. Hug a tree position, right? Just going to do a few butterflies to each side. So start just by a simple lateral flection of the spine and then take the top arm up in over the head. The back arm reaches in and back. So both arms are active in your unwind back to that lean and center and lean and rotate and back and center and in now feel the spiraling of the arms.
Both shoulders are working and we're working hard to control our bodies against the way to the springs and center. One more time to each side. Inhale. Exhale up in over and back. Center and in here. Up Pan, over and back and center. Okay, so that's all for that. I'm just going to move this springs actually off because they'll be in my way.
Otherwise, this restroom down here at the base of the Cadillac and while I'm here I'll pick up a one of those red springs that we used for our legwork and I put this spring on top. Bring up to the bar. Yeah. Can you go into a cat stretch? So I want you to start, I'd like for all of us to start with the elbows wide, a spine tall and before we even move, we're getting engage through the back of the legs. Exhale, push the pat a bar down, push the bar down and roll through the spine, trying to keep the pelvis right over the knees. And then we take the body out trying to straight line in India. Exa rotate the pelvis back through really deeply.
Feel the abdominals working. Don't rely on using the arms to your, the back of the legs and the abdominals, helping you to move through that lower spine and then bend the arms and Exhale, press down and articulate forward. I do a lot of pushing the bar away from me to create opposition for my abdominal muscles. We find our straight line in here XR, rotating the hips, rounding through the spine, bringing the body up and bending the arms. And we'll do that a couple more times. Press down, roll forward, keeping the shoulders in a controlled position. Try not to let the bar take the shoulders forward and then rounding through rippling through the spine and coming up.
I'm banned. And last time pressing down, reaching through, creating your straight line in. Yeah, and rounding. This is where I really use my arms right here in this moment, and bend so turns. If he's forward, press the bar down. I'm going to get pretty close to it. Take this arm up and then we're gonna take the spine over. As I'm reaching over the top of the tower, the hardest thing for me anyways, try not to let the springs boss my opposite shoulder around and then come back up and inhale.
Single Arm Side Bend
So you reach over using that abduction of the shoulder, abduction of the Scapula, or rather on that bottom arm and lifting. We'll do one more like that. Reaching over. Lifting feels amazing to me. I've just gotten more rain so I had to come through. Yeah, it works. It works. Go over now. Add rotation. So you're just reaching around over the top of the tower.
Single Arm w/Spinal Rotation
Come back and lift and inhale. Reach over and over the top of the tower, pushing that bottom arm away all the time and back. And at the last one go oh over and hurt Tate. Maybe you can even, oh, I'm going to just grab that and use it to help me to stretch. Yep. I didn't know that was going to happen, but it sure feels good.
So I hope you liked it to come all the way I bend and release had I said, okay, so let's just push that spring down. Take the arm up again. Just watch that. The shoulder doesn't, doesn't make your shoulder. Watch the spring, doesn't control the shoulder. Rather the shoulder controls the spring and we reach up and him pushing my scapula out as I push the bar down and then pushing the arm away, the bottom arm away as I lift up. And in now reaching over, opening that side of the body and exhaling up one more like that over. Okay.
Single Arm Side Bend
And up. And now we add our rotations. So we go over India, ex rotate. I'm only allowing my pelvis to come with me a little bit and then unwind. I press it forwards and all this job and in now over. Okay.
Single Arm w/Spinal Rotation
Exhale to twist and back and lift up and over. Exhale, twist. Oh, can you reach, oh, I got to reach somewhere different this time and I'm still going to do it. Okay. And then back and all the way up, bringing the bar up. We'll just finish on. Okay.
The Mat like to make sure I'm in the middle. You never know. So engaging through the back of the legs, working for support, lift the head, slide the scapula down. What I like to think about is just letting the spring help me up. I don't push down on the bar very much. I just let the spring help me up and down, letting the spring pull the shoulders are aligned and encourage the shoulders to drop, lifting the head above the arms and then making it fairly small at this stage. We'll take it bigger in a minute, but just keep it small for a minute.
And then again, scapular that pulls down legs are energize, lifting the back. Yeah, and back when more like that. [inaudible] head up rough spine. And then we're gonna bend the elbows. So what we want to do here is you want to take the elbows just a little forward.
As the bar passes over ahead, arms are reaching up, spine is lifting up, and then we're gonna drop the head between the arms, but the body fall through. Then bend the elbows wide to take the arms forward. Inhale to bend the elbows, let them go, a little floor to clear room for the bar to lift up. And then let's the back, drop the head between the arms and the Elvis y and reach through so that elbows forward cue is just another way of saying just a little bit of extra irritation in the shoulder blades. Keep the scapular wide and lift and dropped down and bend through.
Just one more I feel is enough. I'm going to go Ben. Uh, okay. Stretch. Lift the back. Drop the head in the arms and Ben through taking the bar in our hands.
Let it come up. Come around to the bars with the feet. Sit Up nice and tall in here. Exhale. Now we flex the spine to get a little stretch in it. Push the bar through [inaudible] length and the body out and I push into the bar with your feet as you reach back with your spine. Take one arm off the bar, reach it back behind you and then up overhead and then back behind you. And then under the bar and across towards the opposite foot. Really trying to get the back nice and long and then coming back, I don't know, around the spine, push the bar forward.
Push Through w/Rotation
Ian gave the spine. Go back, creating opposition with the lengths. Take the opposite arm in, reach behind you, keeping the feet against the bars, keeping the pelvis level. Take it up and bend sideways. [inaudible] come again behind you. And then across the body, push up on the spring and down just across the foot. Try My best to get real flat here and then coming all the way back up to the bar. Take the bar with you. Turn yourself around. Last thing.
Okay, so we just sitting with the arms behind us, lifting our body nice and tall. It feels here like you're on a roll. The shoulders, a little fold. We're definitely not pinching them together. We're going to take the bar back. Exhale as you go. Come all the way through.
Reverse Push Through
Control the spring as the bar comes up. Overhead and then live. That's fine. Alright, calm down. Think of the middle of the back. Working to push the borrow. As we lift up, we'll do two more. Xcel around talking, talking, talking, talking, coming forward. This is where the springs want to get Bossy, so we just control them and down.
And all the way back to straight again and last time exhale. Okay. Notice maybe that you go further a little more each time. Going forward, lifting that, I mean, back pressing the borrow away and lifting this spine tall and with that, careful with the bar. [inaudible] enjoy your day.