Expansive Wunda Chair

Hi, I'm Marimba Gold Watson, and I'm here today with Jared and Michelle. And we are going to do a one to chair class. You're going to need a boxer, a ball physio ball, and you're also going to need a blue theraband or something similarly heavy. So let's go ahead and start. So you're going to come around onto your mat and then I want you to place your hands right on your chair and now back your feet up so that your hips are right around 90 degrees and you're just going to bring your hips back over your heels. And now from here I want you to start to curl your spine up towards the ceiling and you're just gonna come right into flection and really articulate through your spine and then start to extend through your chest one vertebrae at a time, and just really open up through the front of your chest, your thoracic, and now exhale and start to curl again.

See if you can really buy us your upper chest more than your lower back flexibility. So as much as you can really create flection in the top of your chest, your thoracic spine, your sternum, your collarbones, and then exhale and arch. And just keep articulating through your spine. We're going to do about five more on your own time. If there's any sticky spot in your spine, just take a moment and pause and really slow down that motion as you go through your sticky spot.

Excellent. Do One more here. And now on this next one, I want you to take your right hand off. You're going to take it down, circle it out and around. And as you do, let your left knee bend, follow it with your arm, with your focus, and then bring your hand right back on. And now switch sides, sort of like you're swimming. And as you go around, really find that upper thoracic rotation as you twist, make it very big and expansive and luscious.

Ground your opposite heel into the floor so that you have as much length and not hamstring as possible. Half said, and then go for one more time each side. So now you're going to take your springs and you're going to move them so that they're on the second from the bottom, both springs, and then come back to your chair right to the front and you're just going to stand in front of your chair and then start to curl from the top of your head, one vertebrae at a time. You're going to roll down until you can place your hands right on the pedal and again, find that thoracic articulation, that lumbar articulation, and start to press the pedal down and now maintain the height of your pedal and you're going to start to pull up through your rib cage and just feel your abdominal start to activate to create that flection and then press the pedal right back down. If your hamstrings are tight or they're not ready to wake up yet, feel free to soften your knees to create a little bit more space in your back.

Do a few more of these. Just really trying to get a nice even curve through your whole spine as you go. The next time you let the pedal come all the way up, you're going to let it come up to the top so that you lose spring tension. And then just slide the bar out so that you have just one side has the bar and the pedals are separate. Yeah, just enough. Good. And then go ahead and press the pedals back down again.

Start to curl from the top of your head. And now we're going to do the same swimming motion as before. So you're gonna allow your right shoulder to lift up and bend your left knee into a little rotation. That's it. And then switch and create a little counter twist, sort of like you're a giant dinosaur walking had said. And now let those pedals move a little bit higher.

To move the rotation a little bit more into your upper back, try to really reach your sits bones away as you bend that opposite knee. Okay. And then go ahead and just let the pedals come back down together. You're going to curl all the way back up until you lose tension on the springs and then replace the pole. Now you're going to take your springs and you're going to change them so that there's one high spring.

And then take your other spring off and come and kneel sideways facing this direction. You're going to come up into standing, kneeling and make sure that you're enough distance from the chair that you can side bend into it. And now go ahead and take both arms out to the side, reach your left arm a little bit over to the left and now start to side bend up and over towards the pedal of your chair. Once you feel like you can reach the chair, press down into the chair and I want you to feel like you're creating space between your ribs and your hip crest on the side and see how much you can really ground your left knee into the Florida. Create that side bend and then come right back up. And then again, same thing. Start to reach that left arm up and over.

Fill your ribs gap. Feel like you're creating space in between each rib. That's it. And I really pressed that right hand down, but at the same time, simultaneously ground your left knee and now rotate towards the floor of this time. Great. Just a little bit of Seidman in that upper back and then come back to your side. Keep grounding through your left hip and then come right back up. Cool.

We're going to do this one more time. Go ahead and press down as you stretch up and over. Feel more length this time than before on that left side, create even more space between your hip crest in your ribs. And now think of keeping your bottom rib where it is as you rotate towards the floor. So you're going to space, hold that bottom rib [inaudible] and then come back to your side. Good. And then come right back up. And now let's turn around to the other side.

Okay, so now find your distance away from the chair and then go ahead and take your arms out to the side. Create a reach of that right arm out. And now take that arm up and over. Place your hand on the pedal. Start to create a side bend. And think of your hip crest. Really lengthening away from your rib cage. Ground that right knee into the floor, and then come right back up.

[inaudible] do that again. Reach that right arm long. Feel your ribs open as you go up and over into a big side bend. Think of each rib stretching apart a little bit more. And now space. Hold your right rib cage and start to rotate slightly towards the floor. Try to keep your pelvis as even as possible so it won't be very big, most likely.

And now come back to your side and come right back up. [inaudible] do that one more time. Reach out lawn. Really create reach. Go up and over through your spine. Think of lengthening that right side as much as possible. Create even more space between your ribs and your hip crust.

And now space holds your right ribs as you rotate towards the floor. Good. Excellent. And then come back to your sides and come right back up. [inaudible] so now you're going to come and change your spring so that you have two springs on your chair, one down from the top. So two at three, and then I want you to come and have a seat on your chair and you're going to keep your feet on the floor first. So you're going to really just kind of perch right at the front of your chair, a little perch. Okay, so now from here, put your hands right on your psis or the base of your sacrum, and then I just want you to start to allow your pelvis to rock back and you're just gonna feel a little tuck happen.

Feel your sacrum and your tailbone come under, and then you're just going to stack yourself right back up and now start to allow your pelvis to tip forward into a little anterior pelvic tilt and then come right back up just to find your neutral. And then just go back and forth a few times. If you feel that your sacrum is moving unevenly, just notice that and see how much you can make your sacred move your pelvis move evenly forward and back. And especially in the beginning it might be a little funky. Do just a few more of these.

I know you're going to set yourself back up in neutral. Feel that place where your sacrum feels like the base of it is really nice and stable, and then sit back on your chair and place your heels on the chair. So now your goal is to maintain that stability in your lower spine and in your pelvis. Bring your arms to your hips, and then you're just going to go ahead and press the pedal straight down and then come right back up. We're going for 10 of these, just 10 pumps. And now see how much you can maintain that stability and feel your ribs stacked up directly over your pelvis. As you move [inaudible] do two more. Come switch your feet to your arches, get right in the center of your feet, and then go ahead and press straight down. 10 more.

Try to maintain that lift of your collarbones in your sternum. As you go. [inaudible] come to the balls of your feet and then go ahead and press straight down. Now as you get to the balls, this is where you're gonna start to fill your pelvis. Want to move forward and back. So press down only as far as you feel like you can maintain that stability, even if it means that you can't go all the way down. That's fine.

[inaudible] do two more. Now you're gonna come down so that your thighs are parallel to the floor. Maintain the height of your thighs. You can put your hands on your thighs if you want to. And then from here, press the balls of your feet down and to Relevate and then slowly flex your feet. And then again, press down. And your goal is not to let your thighs move up and down, but see if you can really keep them still as you articulate through your feet.

Good. So we get a little soleus work. Start to warm up those arches, those feet. Do two more like this. Um, and then stay on the balls of your feet. Turn your feet out to a small first position, a little [inaudible] first. Now you can bring your arms wherever you want to and then go ahead and let the pedal pump up and down 10 more times.

[inaudible] really try and maintain that stability as you press down. Try not to let your sacred move forward and back. Try not to let your pelvis move forward and back. That's it. Now you're going to turn parallel again and this time come to your heels and now take your right foot and you're going to bring it back behind the pedals and just let it relax there. And now put your hands back on your hips.

Try to maintain the stability of your pelvis and then just pump up and down with that left leg. And again, go only as far as you can. Keep that stability. It's going to feel intense. Okay, on this next one, stay there. Hold it. We're going to hold for five, four, three, two, one. Lift your leg up just a little bit. Hold there for five, four, three, two, one. Let it come all the way up and change feed. Come to your other heel, check your pelvis out, make sure you're nice and even, and then go ahead and press the pedal down six times.

Good. Has He pressed down? Try not to let yourself rotate. Okay, go ahead and press almost all the way down. Stay there. Hold it for five, four, three, two, one. Let it come up just a little bit. Pause there. Hold it for five, four, three, two, one. Let the peddle come all the way up. Place your other foot on the pedal.

You're going to stand your heels. And now split the pedals again. [inaudible] so now reach your arms forward. Go ahead and press one pedal down and then switch. So now as you're alternating here, see how much you can keep that hip stability going. Try not to let yourself twist with it in the pelvis.

Wow. This next time, as your right leg comes up, rotate to the right and then switch. Rotate to the left and switch to the right. Now your pelvis is going to stay even, but your mid back is rotating as you alternate. Good.

Um, do two more. One more each side, and then come back to the center. And then you're going to replace that. Pull right back and then rotate to the right. And you're going to place your left heel on the pedal for the hoedown. Okay. So I want you to just to sit so that your right leg is parallel on your chair.

You're going to sit back enough and then bring your left heel onto the chair there. Now really find that hip fold. Yeah, left heel. So now find that hip fold as much as you can. Really put your hand right in the crease of your pelvis. And now from here, your goal is to make sure that your ribs don't translate towards your working leg as you work. So you're going to try and keep your rib cage as much over your standing side as possible. And now press the pedal down and you can actually put your hand on your rib cage just to make sure that you're getting that stability there cause you'll feel it's going to be a little funkadelic.

Do two more. Okay. Now keep your hand right in the crease of your hip and I want you to lean to your left and see if you can accentuate the fold of your hip, kind of like an eighties photo shoot. And I really keep that fold. Keep your body where it is. And now go ahead and press down. So now you're really kind of driving your femoral head deep into the socket as you go. So you're getting as much hip glide as possible.

Try not to make it into a side bend, just let it be a true lean. Okay, one more. And then turn around to the other side. So set yourself up so that you're really square on your chair and you're far enough back that your knee is kind of right at the crease of the chair. And then turn your right leg out, come up to your heel, and now go ahead and press straight down and there's always one side. Then I'll make sure that your ribs are staying really stacked over your standing side and they're not translating towards your working leg as you go.

Okay, do two more of these. That's it. Good. Now you're going to place your hand right in the crease of your hip. Lean over so that you really have that glide in your hip socket. Exactly. And now try and maintain that glide. As you press down and every time your leg comes up, it's going to increase that femoral glide that's giving you a little posterior and slight inferior glide. That's it.

Do One more like this and then come all the way off. Good. So now we're going to come into swan. So change your spring so that you have two springs on your chair and they're going to be the second from the bottom. I want this, this spring way to be a little heavier than normal for Swan. So come on around the back of the chair and then just lie face down over the chair.

Put yourself in a place where your shoulders are gonna hit directly over your wrist once the pedals have been pushed down. So you might need to be a little bit more forward than you think. That's it. And then lay your hands be fairly wide on the chair. So now from here, lengthen out through the crown of your head. Feel your collar bones in your sternum. Start to get wider and slowly let your chest float up.

And I want you to feel almost like the collarbones are initiating that arch and then come right back down. We're going to do three with the legs apart. That's it. And now feel as you're coming up, like your upper sternum is really coming up with your collarbone so that your whole upper chest has to move rather than going directly into your flexible point, usually your lumbar spine. So for those of us who like to just collapse into the flexibility, this is not so easy to get the thoracic spine to move. Make sure the back of your neck stays long. I'd said, give me just a little bit more forward. Flection. Yeah.

And then go ahead and press town now. Keep your legs spread and then you're going to start to arch your chest back up. Now pause right here. Curl your rib cage up towards the ceiling and we're going to come into Cobra. So now feel like your whole back flares and then keep that flare as you press the pedal down. Once you get down, lengthen out through the crown of your head and come back up through an arch.

Okay. Pause at the top. Feel your rib cage come up towards the ceiling, sort of like a Cobra flaring. Keep that flair, and then press right back down. That's it. Again, lengthen out through the crown of your head. Fill your legs, reach long and opposition. Good. And now curl from the top. Keep that curl and press right back down. Now while you're down, you're going to go ahead and slide the pedals out.

And the slide the, sorry, let the pedal float up and then slide the bar out. There we go. Okay, so once you're there, you're going to press the pedal straight down. And now I want you to start to allow one arm to get pushed up, but you're gonna keep your elbow straights and now it's going to take you into the same twist that we did in the beginning. And then switch sides [inaudible]. So now that your upper back is really finding that rotation on your next one, you're going to go ahead and rotate, maintain that rotation. And now lift your right leg up towards the ceiling for swimming. Keep that lift.

Imagine you're pressing up into something and then switch, rotate to the other side and feel that pressure up this time. Go for the left leg. Yeah, that's it. Keep that pressure. Good. And then switch. This grows on you. That's it. Hey, out there. Keep pushing up. Keep that pressure and then switch a little bit of shake and bake.

Good. Nice. And then switch. Excellent. And then switch [inaudible] beautiful. And then press the pedals back down. Start to arch your chest back up again. Once you get up to the top, you're just going to replace the bar and then come on off of your chair. [inaudible] how you doing? Okay, so now you're going to come and kneel on your mat and actually you're going to set yourself up so that your wrist is going to go directly in line with your shoulder. And then this top leg is just going to bisect your bottom leg.

So that your in one long line from here. This is a special of my teacher Christine, right? And it's a doozy. So from here you're going to reach your left arm out to the side. And now think of lengthening up and out. Press down into your right hand and lift your hips up into a side bend.

Good. So now in this side bend, make sure you're not rotating front or back, but you're going to really feel like your hips are directly in line with your rib cage. And then just sit right back down. Feel like your ribs are moving towards your standing arm. And then again, same thing. Press down and now you're gonna feel your shoulder blade, your scapula. Really rotate on your rib cage here and then come right back down. Go ahead and come on up. Stay there, and now maintain that length in your top side. Again, we're feeling that space between the ribs and the hip crest. Now lift your top leg up. That's it.

Keep thinking of that length and then lower your leg right back down. And then again, lift your top leg up. Create even more length between the ribs in the hip crest without letting your ribs arch. Come right back down. One more time. Lift that leg up. Okay.

Lower your leg, right back down, and then sit right back down. Okay, third time's a charm. Go ahead and come right back up. That's it. Stay there. Lift your leg up. Now maintain your leg up. So really create even more space between that top room and that top side. Feel that length. And now lower your hips down, but not your leg.

That's it. And then you're going to lift right back up. And the Laurier had stabbed, but not your leg. Good. One more time. Lift right back up. Good Laurier hips down, but not your leg. One more time. Reach even longer with that leg. There you go. And then lower your hips down, but not your leg. And relax. Good.

Turn over to the other side. Now you're mentally prepared. Okay, sit down. Go ahead and take your right, our vet to the side. Create a nice length through that right side. You're going to press down into your left hand and come up and over into your side plank. Now create as much space as you can in that top side without arching your chest forward and then sit right back down. Good. And then again, reach out to come on up. That's it.

And now is you're up there. Try to make sure your shoulders directly over your wrist. You're going to want to push out, but you're going to really try and stay over your hand and then come right back down. Good. And then go ahead and reach out. Lift right back up. Okay, here comes the fun part. Keep that length in your top side. Lift your top leg up. Beautiful.

And then lower it right back down. And again, left right back up. Lower it right back down. One more time. Lift rate back up. Lower right back down. And now as you sit down, feel your left ribs come towards your left arm. [inaudible] come right back up. That's it. Stay there. Create that length in that top side. Lift your left, your right leg up.

Keep your right leg up, lower your hips down towards the floor. That's it. Lift right back up. Create that length. Good. Don't let it drop. Lower your hips down towards the floor. Beautiful. Nice Youtube last time. Lift right back up. Lower your hips down towards the floor. And just gently die.

Okay, good. So now we're gonna put our handles back on the chair. Okay, so come around the back of your chair. So now we're going to put the side plank on the chair. So you're going to come onto your side, you can hold on to the front handle with your top arm and then you're going to lean over and place your right hand on the pedal. So I have Michelle is on two springs at the very bottom, and then Jared, because he's much taller, is on two springs. One up from there.

So now split your legs so that you're really reaching nice and long. Keep holding onto that top pedal and now start to let the pedal float up. Now stay right there. Make sure that you're not arching your back, but your ribs, your hips are in one nice long line. And now go ahead and press down. Just a note. If you have a boney greater trocanter, you can always use a pad for this and then lift right back up.

Now press rate back down again. This time, you're going to take your top arm and reach it straight up towards the ceiling. Keep that reach, think of being pulled up towards the ceiling, and then let the pedal float right back up. Now stay there. You're going to think of side bending up and over to press the pedal down. Good, and then lift right back up and again, side bend up and over, just like we did on the floor to press the pedal right back down. Now let the pedal float up. Just part way. Maintain that.

Take your top arm overhead. Reach through your top leg as much as possible, and now start to bring both legs together. That's it. Keep your legs together and now split them back apart again. Keep reaching through that top leg as much as possible. Find that length. Lift your top side, and now you're going to rotate towards the floor and place your left hand on the pedal and then rearrange your arms a little bit so that you're there a little bit more apart. Now from here, lift your chest and your sternum, your collarbones, and start to come up into a little arch and then press right back down.

Feel free to spot a little bit by pulling this back leg. Yeah. And then start to lift right back up. That's it. And then press right back down. One more time. Reach long to lift up [inaudible] and then relax. Good. And then come over to the other side. Good. You too. Nice.

So now come onto your other hip. Like I said, if you need a pad, use a pad and now take your top leg. Bring it back. Yeah, so that you have nice long read. Good. Hold onto the pedal for the first view onto the handle for the first few, and then start to let your body come on up. Good. And then come right back down. Hat's it. And then again, try to maintain that stack of your pelvis as much as possible and that will actually help you stay more stable on the chair. Now take your top arm up towards the ceiling.

Really reach up towards the ceiling. Start to lift up. Now think of reaching even further up towards the ceiling. Take your body up and over into a Sideman, depress the pedal down. Beautiful. And then lift right back up. And then again, take your body up and over into a side bend. Depress on down. One more time, lift the pedal up. Go up and over into a side bend.

Reach your right arm, your left arm overhead, or your right arm overhead. And now keep that reach. And now bring your legs together. That's it. Let the pedal float up. Just a tiny bit. Sounds exactly. Okay.

Good. Bring your legs back together. Nice. Let them separate. And now take that right arm up and over. Bring your hand on the pedal, rearrange your hands so that they're a little bit more spread. Reach your top leg a little bit further back and up. And now start to lift your upper chest up. Okay.

And then come right back down. And now really again feel collarbones and sternum lifting as you come up into that arch. Beautiful. And then come right back down one more time. Give them a little bit of a pull. That's it. And then come right back down and relax. Ooh.

So now you're going to keep your springs where they are. This is where you may need a physio ball or a box for your feet. But if you're more advanced, you won't need them and you can keep your feet up. So let me grab covering your feet on the ball. That's it. Jared is going to suffer.

And then I just want you to sit a little bit further forward so that you have at least a hands with away from the end of the chair. Yeah. And sometimes even a little bit more. So now from there, start to roll back until you can place your hand, your hands on the pedal, and you have options. You can either let your fingertips face you or face away, depending on what's more comfortable for your shoulders. That's it. So now here, if you're coming into tabletop, you're going to bring your legs into tabletop or keep your feet on the ball. And now from there, I want you to find that same curl in your lumbar and you're going to press the pedal down about two inches. Now increase the flection in your lower back and then curl up again. Same thing, just about two inches can be very small range and then come right back down. So now really see how much you can deepen your lower abdominals to come on up.

If you're someone who likes to arch a lot, this is torture, but you're going to really try and maintain that deep, deep, deep lumbar flection as you curl up. Good. It's going to come back in a moment. Let's do three more of these, hat's it and feel yourself come up and over. Beautiful. Nice. Last one. And then come all the way off. Good. Okay, so now you're going to set yourself back up on the chair so that you have either one high, one low, we're going to do hamstring three.

Or if you want more pain and suffering, you're going to keep it fairly light for yourself. So Jared is going to keep them at two from the bottom. And then Michelle, let's bring it to um, one high, one low. Okay. So go ahead and take one foot and place your foot on the pedal and then just press the pedal down and then come and reach for the sides of the chair.

Now a little bit more forward, it's going to be a little easier, a little bit closer in towards your body will be a little bit more intense. And then come and bring your other foot back up on the chair. You're going to take a small [inaudible] first and bring your heels together and a little Relevate. So now find the exact same lower abdominal engagement you just had. And then from here you're going to float the pedal up and let your body move forward in space. Hold it here, create a still point right in your mid back.

And now start to let the pedal float down without moving that point and the let it come right back up. So now you're really kind of creating even more fluxion in your mid back. And then come halfway down. Come right back up. Come halfway down. One more time. Come right back up. Come all the way down. Let your heels drop down on the pedal.

Turn parallel. Stay there. You're going to take three slow relevance and let it go all the way into the negative so that you really kind of fire up your whole calves. Good. Now come back up into Relevate. Come to first position, and then you're going to let the pedal right back up again. Now again, find that lower abdominal engagement. Find your still point. Now Start to let the pedal float down halfway. Lengthen your spine into a flat back. Keep the flat back at set.

Oh No. Don't lose your stickies. And then come halfway down. Come back up and flat back curl. Keep the curl and then come halfway down. Come back up in a curl. Maintain that crow. Lengthen out into a nice, long neutral. Come halfway down. Come back up in neutral curl.

Keep the curl. Come all the way down. Turn parallel. Let your heels drop down. We're going to take three [inaudible]. [inaudible] you're being nice. This is me being nice. [inaudible] now lower your heels back down. Go ahead and step one foot off the pedal. You're going to let your knee float up so that your knee cap right below your knee cap rest right against the edge of the chair.

You can keep your hands on the chair and we're going to go right into soleus. Presa let your knee come right up against the edge. So now keep your knee where it is and then press the ball of your foot down. And we're going for 10 of these. That's it. And just press into Relevate without moving your knee, uh, with your left leg.

There you go. Now as you go through this articulation, you want to really feel your Talis moving forward and back. So really feel like your heel reaches long as you go into the flex and then feel your telus slide forward into plantar flection as you come into your point. [inaudible] do two more and then switch sides. [inaudible] why does this make me scared for what's next at that?

Keep reaching through your heel. Fill that nice and articulate. Do two more. Now you're going to keep this foot on the pedal and then I want you to come and stand up and you can press the pedal down. In order to do that, your other foot is going to stay on the floor. Yeah. So now just stack your spine all the way up and let's reach the arms forward. Good. So now from here you're going to let the pedal float up and then press right back down and again, and then press right back down.

Do One more like this. Now bring your hands behind your head. As you let the pedal press down, you're going to rotate towards the right. Press the pedal down, and then come back up through the center. Rotate as you press to the left. Cool.

Yeah, that's it. Oh, they could back up. Rotate and press to the right and then come right back up. We got a little claims going on and then rotate and press to left. Good. Keep this hip really dropped. Come right back up. Rotate in. Press one more time each side, and then come back to the center and switch legs. Okay.

So now put your other foot on the pedal, reach your arms forward. Go ahead and press the pedal down. As you press down, thinking of your standing leg, lifting up and out as much as possible. So you're really going to get tall as you lift, as you press down. Good. Now go ahead. Bring your hands behind your head. As you press down, press down and twist.

Let the pedal come up as you come back to the center and 20 and there's always one like that's gonna be a little bit more organized. Good. The goal is to keep your pelvis as level as possible and let the twist happen up above that or not full sneaky. This is my trouble leg. That's it. Good.

Do one more time each side. [inaudible] and then let it come all the way up. Okay, so now I'm going to give you some therabands. Yeah. And I want you to take your theraband and you're going to tie it around the pedal of the chair in one long loop. So the heavier band, the better. It's going to be a little bit more assistive.

If you have a lighter bandit, won't give you as much help. So now just kind of nodded at the very end there and make sure to double down on it so it doesn't pop apart. Okay, so now just slide the, the not sort of to the back so that you have a smooth piece of van there. And then you're going to put your smarter standing leg inside the mand. If you don't have a smart leg, you're out of luck.

You're just going to take your smarter leg and put it inside the band. Yeah, and you're going to face the chair. All right. There you go. And then make sure that band is pretty much right behind your knee. Slightly above is okay too. And then backups, so that you have a considerable amount of tension on the band.

So you want it to help you as opposed to hinder you. And then you're just gonna take your, both of you take your right foot off. Okay, so now keep your focus up and then I just want you to go ahead and bend your supporting leg and you're going to let the band pull you a little forward and then come right back up. We're going for five, or if you're feeling really hardcore, we're going to go for 10 good. That's it. My smarter labels on the modifier. That's it. Do One more like this. And now I want you to turn your body 90 degrees to the right.

You can put your other foot down to do it, and then step your right foot back on the walk and let it be a pretty, a fairly long lunge. Now from here, you're just going to bend your supporting leg and make sure that your standing knee doesn't come too far over. You're going to keep it fairly stocked up over your foot, and then stand right back up. We're just going to do three of these normal hats it now Michelle's going to stick with this version. Jared, for a little bit more advanced version is going to go ahead and stand up. And as he does, he's going to bring his right leg up to tabletop. Yeah. [inaudible] do one more like this.

[inaudible] I'm in switched sides, smiling. Went over the crowd. So now just put it right behind or slightly above your knee and then back until you have quite enough tension on there that you really feel like it's actually pulling you a little forward. And then you're going to stand on that standing leg and then go ahead and bender supporting me. Good prayer might be necessary. That's it.

Do One more like this. And now let's move the band up just slightly. So it's just above your knee. And then go ahead and rotate. Now step your left foot back behind you. That's it. Now you're going to maintain the stackup and then go ahead and start to bend your front knee. Good. And then you're going to stand right back up.

We're going to do three of these normal. And then if you're feeling hardcore, you're going to take your leg off. Good. Okay. [inaudible] yeah. Good. You're hardcore. Jared, do one more. Okay, cool.

Good. And then come on down. Okay. So now we're just going to take a moment to untie the bands and set ourselves up for climb a mountain. So now you're going to set yourself up for mountain climber, and I want you to give yourself either one high and one low or a little bit more spraying as you need. So come and place your, let's place your right foot on the pedal and then just press the pedal all the way down, and then put your left foot up on the top of the chair there, and then use the handles to press yourself up. Yeah, good. Now you're gonna just come with stand all the way at the top on two feet. Reach your arms forward, maintain that reach, and now take that right foot back off and you're going to just start to reach back behind you for the pedal. That's it. Good. Perfect. There she is.

Now stay there. Press the pedal down about three inches. Pause, bend your back leg, straighten your back leg, and then you're going to come stand all the way up on that left leg. Bring your right leg up to tabletop. Good. Bring your right leg back down until you can find the pedal. That's it. Stay right there. Lowered the peddle down. Halfway. Pause there.

Bend your back knee, straighten your back leg and then come stand all the way back up into tabletop. Nice. One more time. Go ahead and press on down. That's it. Bend your back knee. Straighten your back leg. Come all the way up into tabletop. Good. Last time for Jared. Go ahead and press on down.

Lower the pedal down. That's it. Bend your back knee. Straighten your back leg. Come all the way up into tabletop. Good. Michelle, take a break. Jared is going to take, keep that leg and tabletop and now let it rotate to the side. Take it around the handle of the chair. Good. Come right back to parallel and then come and switch feet. Good switch sides. Reach your arms forward.

You get another chance. That's it. Hang out there. Start to take your left foot off and you're going to reach back for the pedal. That's it. Hangout out. Press the pedal halfway down. Bend your back knee, straighten your back leg, stand all the way up and lift that left leg up to tabletop. Good. And then again, come halfway down. Pause right there. Come halfway into the lunge. Bend your back knee, straighten your back leg. Stand all the way back up.

One more time, reach back for the pedal. That's it. Bend your back knee. Straighten your back leg. Come right back up into tabletop. Last time for Jared. Go ahead and start to reach back. That's it. Press the pedal halfway down. Bend your back knee. Straighten your back leg.

Come all the way back up. Michelle, take a break. Jared is going to keep that standing leg nice and tall. Rotate good. That's okay. Away, come back and then you're going to go ahead and take one foot back down on the pedal. Let use your arms and you can let the pedal come all the way down to the chair. Good. And then come step all the way off.

Okay, so go ahead and change your springs. If they're heavy, you're going to change them to two springs. Set up from the bottom [inaudible] and then come back. Stand in front of the chair again. You're going to stand on your preferred standing leg, whichever one feels smarter, and then you're going to put your other foot up on the chair. So now reach your arms forward again. This time you're going to pump the pedal down. So similar to before, lift your leg back up. Now take your foot off the pedal, reached through, start to lunge forward until you can place your hands on the pedal accident and come all the way down onto the pedal there. Then you're supporting me. Press the pedal, bend your elbows, straighten your arms, let your body start to come on up.

And now from here you're going to keep that supporting knee bent. Come back up into tabletop and then place your foot back on the chair. And then again, same thing. Press the pedal down. [inaudible] that's it. Come right back up. That's it. Take your foot off and then start to reach back behind you. Bend your supporting me. Yup. Press the pedal down. Good. Now stay there, bender. Elbows, straighten your arms.

Let the pedal start to come up. And now in one movement, bring your body up. Place your foot back on the pedal. Beautiful. Okay, one more time. Go ahead and press the pedal down. Let the pedal float right back up. Take your foot off. Let it come through.

Place your hands back on the pedal bend. You're supporting me. Hacks it. Bend your elbows, straighten your arms. Come right up in through. Good. Replace Your foot and relax, which that adds another side. That's two sides. Okay.

Place your foot on the pedal. Reach your arms forward. Go ahead and pump the pedal down. Let it float right back up. Take your foot off, come through. Then that's supporting me. Place your hands right on the pedal. Good. Press the pedal down. Bend your elbows, straighten your arms. Come all the way up.

Keep coming up. Come bring your foot back on the pedal. Good my hair. And then again, same big. If you need hair, agrifood go for it. And then lift back up. Start to come down in through. Okay. Bend your knee, Bend your elbows. Come all the way back up in through, place your foot back on the pedal. One last one.

Go ahead and press the pedal down. Let it float back up. Take that foot off. Nice. Good. Press the pedal down, Ben. That's appointing me. Bend your elbows. Press the pedal back down. Come all the way back up in one movement. Bring your foot back on the pedal and relax. Good. You're going to give yourself one high spring to finish with mermaid.

So come on around the back of your chair. You're going to face this direction. Sit on the side of your hip and then just let that left leg drape over the chair. Extend your right leg long and feel like your right leg and foot are really anchoring into the floor. Bring your arms out to the sides and now take a big sideband. Go up and over and place your left hand on the pedal.

Start to press the pedal down as you anchor your right foot into the floor. So the more anchor you get, the more stretch you'll get. And then come right back up. Good. We're gonna do that again. To feel your side. Reach out as you go up into that big side bend. Really anchor that right foot into the floor.

Create even more space on your top side. Take a few breaths and then come right back up. One last one on this side. Good. Find that anchor. Really reach into the floor and then come all the way back up and turn around to the other side. [inaudible] this is good. Great Chair. Eyes out. We're done. Me Get something nice.

And then go up and over. Really anchor that left foot into the floor. [inaudible] find as much length and reach in that top side as [inaudible]. You can take a few breaths and then come right back up. Beautiful. How many again? And then come right back up. That's it. One more time is the term, you mean good? That's it. And then come right back up.

And you guys are brisket. I would say your cut. Good or.