Hi everyone. I am here for peach pants, part two. Um, this class on the one two chair, I'm on a grots today, so it's lower body focus, 2030 minutes. Get yourself set up for your seated leg pumps, both double and single. I won't be changing my springs for that. I'm on one on two and then one on one. So kind of medium resistance. I don't really need a ton, but let's go. We're going to have some fun today and just work really hard. Lower body focus, of course, because of the peach pants. All right, so I want you guys to sit really, really, so close to the front edge of the the one chair when you feel like you almost could fall off. Okay. But we won't fall off because we are going to contract a lot through our glutes.
We're going to think about pulling our thighs up into our pelvis so we're really secure right into this whole area. Pull your stomach back. Of course, all that good core work. And then we're going to do the Jeanie arms. Press your arms down against one each other. Lift your stomach up. Let's take an inhale where we are because the springs are open and then pull the pedal up and down. Okay, so try to stay seated forward as you can and pull and pull and contract of Sitz bone muscles right on the edge, like teeth clamping onto a bit or something. Hold on for dear life because you're almost going to slip off nine and 10 change at the bottom. You're going to go into that prehensile. Push down with your feet. Pull up through your hips. Here we go. And up.
Press now. Make sure you're contracting in both sides of your pelvis, muscles, your glutes, contract those together. I'm going to go a little bit faster. 10 Times one press, press, press. Trying to keep your knee leaning into the pad. And four, three, two, and one. Now you're not down. Hold that position. Now come up to standing in one unit. Okay, push and lift. When your hands to Jeanie, bring the pedal up. Hopefully you didn't lose your balance. Let's press the pedal, lift the pedal, focus on your standing leg and really contract these glutes in.
Movement bend. I'm focusing on bending my standing knee, not pushing the pedal. Okay, four more. They're actually two will be good. Yeah. And hold. Now we move the pedal. So it's a push and pool and down. And now, and we can take this for three and two and one and lift that that knee up and hold, hold and hold, and then step down. So the other side of weights and run again, make my correction. It's going to be off the side of the midline. That's where your knee goes.
So put that knee there, look back, align that leg parallel. Pull your, push your hands, pull your stomach and work extension. Here we go. Press and control. So keep pushing the arms. Use those arms even though today this class is really lower body focus.
You're tracking parallel and then we make it even more complex by adding, moving the pedal while we bend. So it's down and up. You're trying to time it so everything arrives. Three more shoulders over hips last time. Okay. And then stand with your legs together. Okay, so moving on, let's walk around as a quarter eighth of a turn to the side of the pedal and I'm standing about my knee in line with that and you send me the outside leg that comes through and then on. Okay, let's genie arm again now to move the pedal. I still haven't changed in the spring. I'm still on that medium tension.
I want to climb up high on this inside standing hips, a no leaning, pull that in, that's working in that glute and those glutes. Meanwhile, these are going to help to move the spring. Let's do it 10 times. Guys really focused both hips strong and lifted, right and not sagging, nothing sags, lift up, five wore and push, push and push and push and nine and then 10 all we'll do is lift this leg, but I want you to bend the knee and put your hand one hand on the pedal on hand on the top of the chair and flat back this and lean into your arms a little bit. Nothing's going to happen with the pedal. You're going to lift and lower the outside leg 10 times and two without hiking the hips. You don't need to take it too high. There's four standing legs still working fi six in extension, the spine or stomachs pulled in and nine let's hold us up for 10 little pulses for 10 up to three.
Now adding the plea, a standing leg pedal comes down a little and then it doesn't move much. You're bending, you're stretching, you're increasing your ankle flection, your knee and hip flection. Quad strength on a level. The hips. I'm sure I could stand a little squaring off. Last two, last one.
And then the full combo. Everything comes together. Pedal and plea. A and release pedal and plea. AA and release. I should be going straight down. Not only ending. There we go and four, five, ah, and last time six all the way lifted. Take that foot off and lower. Okay guys, we're going to hit the floor. I don't have a mat, I don't need one.
I don't feel like I have to have one. You can also get that for yourself. We have not changed any spring. We're just moving. I want you to get very close to your chair. This is not a traditional exercise by any stretch and it's fine. Anchor your feet on these around edges of the frame.
If you're on a different chair, that this is not accessible for you, which you might be. You can also just do this next exercise with feet down, okay? Or frankly up here either way, but why am I up here and not on the pedal? I don't want to move the pedal with this. I want to move my body up. Arms are gonna come out under. Don't push the chair away from you. Imagine your feet, have Second Cup suction cups on them and you're pulling the chair towards you. Okay?
That just leaves me with one side on too. Why don't you to come down and bring your feet in prayer position. Bring the pedal all the way down here in a level. Pelvis, arms can be out again. Now let's close the knees. Lift the hips, lower the hips. Prayer. Okay. Little Combo on the frog. So it's close and knees. Those hips are lifted at that same hip line.
This is really what it is. Direct power. Press us feet lift. We have four more guys, Claus press. So the next two exercises are going up front and going out front. Side. Yay. We're ready for it. We've gotten all the muscles ready for those two very, very hard exercises. You can lift your pedal. Okay, so roll on up. Set yourself for your springs for going up front.
My choice because I like a little more help. I'm going to be honest, is one high and one low, but you can also do stay middle and low. Okay, so go ahead and change those springs. [inaudible] we'll go ahead and change those springs, Terry. All right. Okay, so I've just changed the springs. I've got one high, one low. You can also say one middle, one low or you know, go, go as challenging as you want. But here I go. I'm in a faith that I want to step up on the pedal with one foot.
Don't want to put my hands down. I don't need to. You don't need to. Don't put those hands down. Try it today without putting your hands down. Focus on something in front of you. You know the chairs there. Step up, up to it. Okay, now before we climb up your arm choices, hips, Jamie t, a sleep walker. Well that's what I call it, or hands behind head. I'm going to try this today. Okay? But before I do, and before you do collect your hips, what?
Hamstrings up into the glute tissue up toward my head. No sagging down. Pull up, down for more, so a total six, seven. Stay up there guys. Stay safe. Stay holy cow. Stay, stay, stay and lower. No big deal. I recovered. Hands, step lift. Okay, I get the other side. Good step. Look out.
All that ankle flection was for this one and eight Oh gay and turned to pivot. Let's pivot to the chair. Turn thing. Old. Stand up on it this way today.
You've got to lean a little and then pull it up and go for it. Eight times as to
I'm going to tick off the one that's the lowest tension come up to kneeling. This is just one little prep for swan dive. It's just one more. We're like a connection exercise for here before we do a swan dive. Okay, so you can put your hands on the edge. You can put them on here, you can put them here, but don't lean my choices here. Just stick a leg out. Official language, stick a leg out, reach through your heel and lift. Okay. Collect your stomach.
Last two and then step. Okay, here we go. Down on our tummy. And you can start out with shoulders over wrists here and in your, in your position. But I'm going to tell you this isn't far enough forward for the dive because we need to have a little bit more room for our legs to do hip extension. So that's where we want to come a little more forward.
My Navel is now past the edge, just barely too far to get too far. Not Enough, and you're not enough. So you get to play. Okay, look in the distance. Lift your legs up and let your your legs come into hip extension. Okay, wrap the elbows in. Okay, there it is. Now slowly lift your back to lower your legs. Lift your legs to lower your chest. Keep looking in the distance.