Hi everyone. My name is Victoria Gunn and today at politesse, anytime I'm going to teach you guys a class on using Cadillac therapies. And for me the special thing about trapeze is push through bar and the trapeze. So by using this to, uh, I design a program, set it and forget it, we're not going to do any changes. As you've seen, all the Springs is gone, everything is clean. So we pretty much gonna rotate between this two devices and we're to create an exercise program. So if you're ready, let's start cat and cow, all four. So in here you're gonna find all four position and I want you to back up all the way until your tailbone is touching the push through bar from here.
With that moving away from the push through bar, you're going to maintain where you add, you're going to Xcel, you're going to get into your cat position, exhale. And then inhale, same way keeping the connection with the push through bar. You're going to go to our cow and Xcel is go up and in how two month XL
Doesn't matter which part of your leg, stashing the push through a bar. That's just for you to feel where your hips are while you're doing this movement. When you twist, you will not drop the hip down or up by maintaining the even pressure on the push to Rollbar with your left leg and to
A main thing you have to pay attention in here. We're going to bend our knees and extend our legs right in here when you band, it's not about how much it needs to come down. You want to make sure the hip is not going up. Maintain the tailbone down. So one thing we're going to do, once again, parallel high heels. You're going to slowly come in, three counts and when you coming in, you're going to flex your foot slowly. One,
But once you start to do this exercise, you place your foot up here. If you feel the trapeze is too far away from you, you can always bring it in a little bit. You need to find your own spot once you're here. Now what I'm going to do, I'm going to bring my arms up to the ceiling from the inside. Gently put a pressure to the push through a bar that's immediately activate my [inaudible] lats.
You can do the arm exercises with one rate. So I have one red in here. I'm gonna do the triceps, push the push through a bar up towards the ceiling. There's a still engagement with your legs to the trapeze in how bend. Keep the elbows in and exhale out. One
Come back in
We're gonna come up. We're going to lay down and we're going to do the hamstrings again. We coming forward, make sure the bar is not going to hit your head. Come back in. In here. You're going to bring one spring down again. All right. Place your feet and lay down on your back. So from here, what I like to do, place your hands on the bar and pour straight out from nice and square.
So your hands engage. The scalpel is down the shoulders down, but your hands really extending and pushing the bar towards the ceiling. Your feet is together. Parallel pressing down from here in health, from your nose. Xcel, we're going to go up. We are going to start with the hip dips. So the right hip is going to press down and when the right hip goes down, I'm really pushing it with the right arm to push through a bar towards the ceiling a little bit more. It's almost, there's no pressure on my left hand and to come back center and to the left
We can let go of the bar and come back in and opposition come back in and relax. Beautiful. If the arms tired, you can bend them. If it's not, you can keep them up towards the ceiling. I'm going to keep them up and from here we're going to inhale from your nose while we excelling. You're going to press your heels down towards the straps and pull the strap towards you hauled.
Right heel is pressing down while the arms is pushing away from it and come back center and relax. Begin to do other side. So turn around. I'm so decide and side flection. Let's go to the side and come up in. How left?
Same way we started while we pushing it. We're going to fall off opposite direction from your hands
So instead you're going to go actually rotate it and you want to make sure when it's external rotation, your heels is actually touching the other bar right here underneath. So from here you're going to lift open
Beautiful. Here we go. I hope you guys felt by just turning out it creates a different exercise and creates, involves different muscle groups. Now where are we going to do? We are going back working with our legs on the push through bar and I really want you to listen my cues in here instead of seeing what I'm doing because this requires internal rotation and I don't have much internal rotation. But you're gonna come to here internally, rotate your feet more flexible. You are in internal rotation.
You want to bring your toes away from each other more, right? So because what happens when you bend your knees is basically gonna prevent you to do deeper reflection of the hips. So just make sure adjust depends how much internal rotation you have. From here we're going to do flex two, three right here. As you guys seen it. I have still, there's a gap between my knees is still not touching it, but I'm really working to do internal rotation from my hips and push up one
Now flex two, three and up
This is the third rep. we are doing it. You're going to push the bar up towards the ceiling in health from your nose XL. Let's go straight up and hot. If you're going to bend the right leg and reach up towards the ceiling, and from here straight spine, you're going to come down. The tailwind is going to first and bend your right knee and [inaudible] vent, one and down and two and down and three and down and four change legs and left. Look up. When you bring the tailbone down, you bend the left knee pointed and you go up flex one and down and flex two and down. Flex three and down.
Actually it's the same and I'm sorry and come back, back and change. And the left leg up, let go of the left hand and earned towards the left wall. The left leg is going to the right and come back. Center and and and roll down. Beautiful. Bend your elbows and relax.
Beautiful. Next, where are we going to do as you guys remember we did abdominal exercise. We bring the knee in and out and we did upper body chest lift up and down. We're going to combine those two now. So from here, inhale and exhale come up. And how roll down. Most common mistake in here, you squeeze the straps with your hamstrings too much. You lift your tailbone up. Do you guys see that? So you don't want to do, you want to make sure
But I'm going to try to do a set of serious the planks and the side planks together without taking a rest much. Okay? So from here, hands down you are in all force. You're going to reach back and find your right foot on the straps in here. So you probably have an idea what I'm going to do from here, you're going to bring the left and put her right next to the right. So this is the first flying. Just stay here and you're going to inhale and exhale and inhale and XL and next to inhale you can kind of go forward and rock back.
From here we're going to do side flection and place the top foot on the wooden park. And from here you're going to sit back and feel luck. You shooting a bow and arrow really pushed the left one forward while you pushing the right arm back and turn, turn, turn, turn and come back and stay there. Smile. Let's do one more XL. It's a blind arrow feeling, twist, twist, twist, twist, twist,
Just the release and stretch the spine and the arms. Once again, if you're going to go to a single arm version in here, from here, you're going to actually open up while you pushing with the one arm. Now you can actually hold the top bar as well while you're pushing it, create that opposition from the right arm to the left and it doesn't have to be too high. Some might be in here, some might be even lower. It depends how tall you are and come back in and repeat the same thing to the other side and release. Bring the arm where it needs to be and come back in. Now where are we going to do the left arm pushes forward instead of right arm going on top. You're going to reach down, find the bed and press down to twist your spine while you pushing it with the left and come back in and find a bet and push to twist your spine.
Keep smiling now. All bodies smiling. Next inhale. Exhale. Open your eyes. Maintain your smile in your face and in your body. Keep moving so people can be moved by you. Thank you so much for being here and we'll see in my next session.