Hi, my name is Brett Howard and today we are going to work on the spine corrector. My bodies are Jia and Tetsuo and what? I like this to start with this sitting just a little bit forward of the top of the hump here. I'm sorry, I'm gonna have to have you go back to this a little bit. Jia right here. Yup. There we go. Now you guys are going to bring your feet onto the front of the lip.
Now I'm going to ask you guys if I were, if I wanted Jude, would you be able to lift your head up? All right, so you guys are okay. It's so if you couldn't, that meant that you're a little bit too close. Then I would have to move you back a little bit. So we're going to start with some footwork. You're going to have heels together. Knees are going to go apart. Good. You're going to have nice long feet.
I want you guys to imagine that the barrel is made of clay. You're going to keep a nice firm imprint into it and you're going to never let the imprint increase or decrease. We're going to keep the weight the same. You're going to extend the legs out as you zipper up and bend the knees and come back in. As you extend out, push into the barrel with the core and come back in and pull into the barrel and go back in, imprint in Nice. And Go back in and out on five. And then let's go for five more zipper up and go back in and out on too, and bend in and pull three and in, two more out. And then one more time out and in. Good.
Let's bring feet together, knees together and you're gonna point the feet. A hundred dollar bill in between the knees. Same thing. Zipper up, pour into that barrel, then pull the knees back into the chest, pull into the barrel with the lower back and come back in into the lower back and in. Pull into the barrel exactly out on five and in and five more and in and out and in and out. And two more out and one more and out and in. Good. Flex the feet.
Press your wrist into your hips. Press your hips. [inaudible] someone's working those hamstrings, but that's what we want to work and roll down through your spine. One Vertebra at a time and against the work in the right muscle. So you're going to roll up and press the hips into the wrist. Press the hands into the thighs, and then melt waist.
Starting from the sternum all the way down to the tail. And again, you're going to start with the tail or you're going to curl up one vertebrae at a time. Once you're up there, do like a tug of war. A hands are going to press down. Hips are going to lift. Hands down. Hips lift. Now start from the sternum, mount, sternum, all the way down to the tailbone. Let's go for three more and roll the hips up. When you go up there, you're going to push forward into the risks or ideally there's no space in between risks and hips, and then melt sternum all the way down to the tail and twice more and rolling up, up, up, up above. Nice pressing, and then melt one vertebrae at a time, starting from the sternum and melt down to the tail last time. Roll the hips up or they're good.
Now bring the arms right down by the sides and then you're going to keep pressing down with your left foot. You're going to fold at the right knee. Bring the right leg in and then bring the right thigh down. We're going to go for some marches. Left leg in and left down right thigh floats up and control it down. Float the left up and control it down. Float the right up.
You're going to reach the arms straight out in front, zipper up. Reach the legs out, pump above the waist as you breathe into three, four or five XL, three, four or five in with the air and XL. Three, four or five. Curl that upper back higher. Exhale, three, four, five. Inhale, four XL, three, four, five. Inhale, let's do five more and cross your legs and cross. Two, three, four, five XL, three, four, five. Inhale, exhale. Three, four, five in with the air and XL. Two more sets. Inhale, three, four, five XL, three, four, five. One more, five more. Gonna pat head. Rub the tummy. I'm kidding. A standing up. All right, so I'm having you guys come around this side just so no one has to look at your butt right now and you're going to lie on your stomach facing that way and we're going to go for a reverse hundred. You're going to scoot forward just a little bit more so that bottom rib comes off, arms are going to go back. You're going to pump up. Two, three, four, five. Exhale, three, four, five. Inhale. Exhale, three, four, five in with the air XL, three, four, five, four XL, three four, five five XL, three four, five more.
Okay. Inhale, arms go forward. Exhale, arms go down. Let's go for two more. Inhale, lift and exhale. Exhale, exhale. Inhale, arms port. That okay, and Xcel down last time. Inhale, lift and exhale. Exhale, exhale. Inhale, arms forward, and exhale, arms come down. Now what you're going to do is you're going to bring the arms straight up to the ceiling.
You're going to extend the legs straight out onto the mat and we're going to go for single arms, right arm is going to go back and you're going to reach forward with the left two three change and reach. Reach regionally. When I give you a pillow and change her reach. There we go. And change, reach, reach, reach, change reached two, three, change reached two, three. One more time. Reach, reach, reach and reach. Reach, reach both arms straight up to the ceiling. You're going to turn the palm so they're facing in. We're going to go for the open and the close. Did you bring your feet just a little bit over to your right? Good.
Let's go for two more and you're going to open, I'm going to give you a little stretch there. Okay. And close and a gentle pool. And then open. I'm going to walk down from the center all the way out. There we go.
[inaudible] and then go across and you're going to reach, now you're going to bring one hand behind the head and then you're going to roll up to your spine. Good. And then you're going to reach the arms straight out in front of you and you're going to roll down to the base of the shoulder blades. Hold there, two, three. Now roll up to there. And again, roll backwards to the base of the shoulder blades. Good. Two, three. And you're going to reach for it to the ground and go just to the lower back and nice and then roll back to the base of the shoulder blades.
On the kitchen. Nice for one. Okay, and circle around and down. Once again, inhale, lift and exhale and reach you. Okay. Circle the arms around and down. Reverse. Go around and you're going to go back to three. Arms forward and down. Inhale around and exhale.
Reach on to bring you just a little bit over to your rate. Yes, three and down. One more time. Inhale around and exhale and reach. Reach, reach and now arms go forward and down. Hands are going to go behind the head and you can roll up through your spine. One Vertebra at a time. Okay guys, you're going to stand up.
Then from there this time let's extend the other leg front. Exactly. And now you're going to roll down through your spine, control it, control it, control it. Nice. And then once you're down, make sure again that you're able to lift your head if you need to. So you know you're in a good spot. Let's bring the soles of the feet flat onto the lip. Legs are going to be parallel hip with distance between the heels.
Just a little further back. And this is almost like little stretch on there already, right? So you're going to bring your right knee into the chest, right leg is going to go straight up to the ceiling. I'm going to bring you just a little bit more forward and you're going to lower need to the knee. Good and lift to 90 degrees, knee to knee and lift to 90 now knee is low as you can control. I'm going to give you a little stretch, which you don't really need.
And now lift the thigh up and you're going to bend the knee in and you're going to bring the foot down. Now bring the other knee in and leg goes up. Lower knee to knee, lift to 90 agile or equal weight on both hips. Yes, and lift to 90. Now zipper up as you go, as low as you can control them to give you a little stretch here. Good. And now lift up, bend the knee and bring the foot down. Okay. Bring the right knee back into the chest. Extend the legs straight up to the ceiling.
Then let's reverse bend the knee. Bring your foot down, brush, and I'm going to give you a little tug. Is that okay? And come in and bend the knee and brush the foot. I'm going to give you a little tug. You all right and come up one more time. Bend the knee and brush, give you a little tug and come back up. Bend the knee into the chest, bring the foot down, left knee into the chest, left leg up to the ceiling, and then lower down. Good reach. Bend the knee brush, and again, reach out. Good.
Bend the knee and brush this foot and the end up. One more time. Reach out, bend the knee and rush and in and up. Reverse. Bend the knee. You're going to brush here and then you're gonna stretch and go up and bend. Brush the front of that lip reach and go up one more time and bend the knee.
Brush the front and out and come up. Bend the knee into the chest. Bring your foot down. This time right leg, it's going to brush forward. Now kick it up. You can go past 90. Flex the foot, lower the heel down, down, down, pointing. Kick up and flexing. Lower. One more time pointing. Kick up and flex and lower than brush the leg in.
Point open, flex and go up and over and together. Point and now roll down. They give you a little bit of a resistance. Good. And now 45 degrees open. Flex and go up and over together. Point and roll down to your spine. One more time.
Open flex and go up and over and together. Point and roll down with the little tug. There we go. Bring the legs to 90 flex the feet and then I'm going to just press down here it stick the bat out a little bit and that's going to give you a deeper stretch to feel that. Perfect. All right, and now you're going to bend the knees. You're going to bring the knees into the chest, bring the hands to the front of the barrel, right by your hips, and now push the barrel away. Exactly. Let the legs that drape over there and take a deep breath in and a big exhalation. Good. One more.
Now I'm going to roll down and you're going to just lightly touch there. Yes. Now what you're going to do is just curl the tailbone and bring it a little bit more forward so it's kind of off of that lipped there. Great. Then from there you're going to bring both knees into the chest. Now imagine that there is some sort of foam memory foam behind you, pushed your lower back into yes and release and push into the memory foam and release. Press into the foam. Keep that, bring your right arm, keep the right knee and left leg out and push into me.
Change and push change, push change, push change. Not Bring right hand and ankle, left hand and knee. Push into the foam. Change and change and change. Five and five more. Pull and push and pull and pull. Three more. Pool and pour. Two more pool.
Pull one more poor both knees and grab your ankles. Double leg, arms, back, legs reaches Zipper. Push into that memory foam. Take the arms around that minis and pool and again, press into the memory foam and circle in and pull. Good. Inhale, reach and XL. Circle and in pool. Inhale, reach for press. Good guys. And circle an in pull. Inhale, reach out, five and excelling and pull five more reach. And then as you guys are reaching, press don't push into the ball but don't come off of it either. Let's go for three more so the ball will maintain its form and come back in two more. Reach and Ben back in one more time and reach and come back in.
You're going to roll backwards and play operation and roll back up. Nice and again. Roll back and roll back up once more. Roll back and roll back up. Now stay there. Now we're going to play operation here. Lower the legs, lift legs, lower the legs, lift the legs, hour's good.
Lower the legs. Lift the legs. Now hold there. Now I used to say no. Mary Lou Retton, but now no Simone biles. Lift the arms up to the ceiling without those ribs going. Now hold there simultaneously. Upper body, lower body, lower to where you can control. Now reach for the toes now. No Marilu retina, those arms lift. Nice.
And now lower down and roll up. Good. Now control as you lower down and now roll up. Now stay there. Flex the feet, reach forward. Grab Ahold of your toes. Then from there, head forward. Tip forward and now pull up through your core, up through your ribs. Find your balance here for three. I'm going to tip you forward. Hold to and hold one. All right guys, standing up.
Beautiful. Now what you're going to do is scoot forward a little bit. Your barrels I think are should be okay here. Maybe I'm gonna Bring Yours. Just a hair backwards. All right, now you're going to sit right here with the soles of the feet flat onto the mat. Good. Now suggest a little bit lower. Good. Now if this ever gets difficult, you can always bring the barrel forward and bring the feet flat onto the floor to give yourself greater range. Wrap the arms around the waist, round the back, bringing the head entailed towards one another. Good.
Two more. Curling under and curling forward. One more time. Curling under and curling forward. Now lift your spine very tall. [inaudible] and then nice. Flat back. Still. Still stay a little bit forward. That's good hands can the base of the head now you could skip.
Nice guys lifting hinge zippering up and come back to center. Two more. Lift in, hinge back and come up to center. One more time. Lift in hinge and up to center. Oh, someone's slipped there. Now you're going to bend over to the right and then lift dissenter. Go over to the left and lift a center.
I'm going to give you a little stretch as well. There we go. You're right. Now bring the hands behind the head. Let's peel up, push it into the barrel, into the barrel, into the barrel. This time you can counter stretch. I'm going to give you a little stretch here. Lift three here. Nice. You okay? Are Right. Let's switch sides.
Now Peel off and push. Push, push, push, push. Now let's lead from the crown of the head and you're going to arch up and over. Good. Now like a long compass. Come up. Yes. One more time. Our Cup it over. Don't lose that big toe guys. Yes, and then arc to come up one more time ago. Up and over. I didn't want extra on the side and I'll stretch this arm straight.
I'm going to give you a little stretch here. Good. Hold there. I'm going to give you one as well. There we go. Now my hands be on the head and you're going to peel up one vertebra at a time. Nice guys sell and you can counter a stretch and you're like, hey, hey, what about that counter stretch? There we go. Nice. So you can take your foot out.
I'm going to give you an exercise actually I learned from Deborah lesson, but I really like this exercise. You're going to grab a hold of your purple ball. Good. You're going to sit into the lip. Deborah gave this to me to strengthen my quads because I have a history of Mi issues and so anything I can do to help strengthen this, a lot of times people are trying to also make them a little bigger, but no matter what I do, my quads would never African bigger. I'm some sort of weird anomaly. So you're going to bring him as a ball and play.
Now lift the legs up. Now bring your torso forward here. Come forward a little bit more tense tool a little bit more. Now flex the feet. Now Deborah gave me two balls, but you guys are going to reach up and just make two fist here. Then from there you're going to start with your lower back. You're going to roll down one vertebrae at a time without those legs moving little toes pulling back in and go as far back as you can and you're going to arch that back.
Now bring the arms to second position you guys understand to the side. Now bring the arms straight up again to the SH. Yes. Good. Now bring your head through exactly and roll up, up, up, up, up, up, up, up, up, up, up to repeat one more. Roll down. Keep those arms by those years. Beautiful guys. Lift those heels up a little bit more. An arch. Open their arms to the side.
Second position. Now close to the Fiskum over the shoulders. Again, roll the head through the arms and push up with the head up with the fist up, up, up, up, up, up, up. Now open the arms to the side. Roll down. We're going to reverse. Once you're down at the head, go back in the arms, over your head. Don't move your arms. Bring your head through the arms and then reach up to the sky. Up. Bup, Bup, bup, bup, bup, bup, bup, bup, bup, bup. Open the second. Now roll down one vertebra at a time. Bring the arms over the head.
Bring the head through the arms and lift up. Up, up, up, up, up, up, up. Hold their head up more. Fist up, more heels forward, more little toe back, more. Collarbone up and relax. I know that went and get shit. All right. I decided to just do two with you guys and not three each way. So put the ball to the side and now let's do a cool down. So we're going to do an x here, a series called the businessman special.
One time Romana gave it to me and she goes, you are tired honey, you deserve this. But that there, and it was so nice. I could just make everything quiet. All right, so both knees into the chest. We're going start with the leg series of both legs are going to go straight up to the ceiling. Now what you're going to do is you're going to rotate the legs to plot ease. You can do it either plot or parallel. Let's do plot is today.
You're going to open the legs lower to where you can control together and lift and open. Lower to your control together and lift open. Lower together and lift open. Lower together. Lift one more open, lower together. Lift, reverse and lower. Open up bend together. Zipper. Open Up.
Bend together as the legs lower into the barrel. Open. Similar to what we did earlier with the footwork series. Lower open up, bend together. One more lower. Open up together. Hold there. Now right leg is going to stay up. Left leg is going to lower. I'm going to give you a little stretch here to open up that, so as there, how's that feel?
A reach and reach. Now both legs out to 45 degrees. You're going to open the width of the mat with an accent on the an open one. Open, open, open, and open. Open, open, open, open, close. 10 more. But this time, accent, the close, open accent, clothes and clothes and clothes and clothes and clothes.
Last time. Scissor, scissor, and helicopter. Yes. One more time. Scissor, scissor, and helicopter. Hold there. Bring both knees into the chest. Now I want you to push the barrel away from you. Let the legs drape over. Then from there you worked hard.
Honeys, you deserve this and relax. Good. Take a deep breath in and a big excalation. Inhale. Exhale. One more time. Inhale, exhale, bring the knees into the chest, hug your legs, and Romana would say, when you're ready to get up, honey, you can get up and you're done. But you guys are done for today. Thank you guys. She's like, I'm not ready. Thank you.