Okay, so we're going to do one to chair. Neither one have that much time because the sun's out. So we're going to go quick. We'll see what happens. So stand up. Turn that way. Turn that way. Let's do it. Roll down. Take a deep breath. Your feet are parallel. Stacking yourself weak. Exhale as we round over.
Set your tone right now.
Then let your hands leave the floor. Keep the collarbones. Why did you roll up? Finding the back of your body. Get Tall. Let's just have you turn your palms back. Collarbone, still wide. Rise up on the toes. Press the arms down and back. So it's like you're pressing against a wall. Inhale.
Let's just make that the breath heels down and exhale round down. Oh the way I'm going to come closer to you. [inaudible] Ben, Johnny's a little, straighten your legs. Pull the ABS up, shift your body weight forward. Inhale and exhale. We come up, sore heels are down, but we're, we're almost toppling over when we get to the top. At the end of that Xcel, turn your palms to the back. Reach the arms down. Inhale, rise up. Press the arms down and back so you feel the upper arms kick in. Exhale, come down. We'll give you one more chance here. Here we go. Rounding over Hoover. The secret. Don't go so high. You don't have to. No one will know. Inhale. Excellent. [inaudible] don't stress out. You'll be fine. Turn your palms to the back. Rise up.
Don't think of the feet. Don't think of the feet. And I am so good. Okay, so we're going to do our abs series. Why don't you have your feet going out the window, so you sit on that end and I'm just going to move over a little just in case I put 10 that's perfect. Yeah. Oh, look at me thinking I'm tall. We're going to just do right in double leg, single leg, so we're sitting on the edge of the chair. If you're taller, you're going to really want to scoot forward. Hold on so that the shoulder blades are just off the back, maybe not the whole shoulder blade. They got one knee. Pull the ABS in already. Roll yourself back if you need to.
You can just slide yourself forward a little bit for comfort. Hands are on the knees and we go. Inhale, reach, hold, exhale, circle around and draw it in. Upper body still en reach and exhale and inhale. Exhale. Let the exhale start sooner so you physically feel sort of a pressing down that almost contracts the arms and legs back in five more.
One little quicker and two exhaling in three big stretch. Here's two more. One, hold onto the knee. Stretch of left leg long. Find the ankle, draw the knee in closer. Sync the abs away from that right thigh bone and change is going to go. Inhale, inhale, exhale, exit in tiny bit faster in and out. Outreach longer and in, in and out. Out.
Heating up a tiny bit faster and out. Last breath cycle and out both knees and hold. Stretch the legs up. Don't fall back on it. Draw the tailbone down. Hold onto the right leg. Let's reach the left leg down. So it's not by bending the needs of the thighbone, reaching not only down belong and it's pulse. Pulse change.
Take your time on this one. Pulse pulse change. And when you let go of that leg, you don't change the upper body, right? In fact, it never changes. Pulsing the top leg. It's pulse, pulse, pulse, pulse, pulse, pulse. I'm gonna do one more per side. Here's one, and I'm calling that too. Both legs are up. Bend your knees, hands near the head so you know where it is and stand up. Go around to the back of your chair. Ours in front. We already have our springs loaded for footwork. I'll tell you about that in a minute. I just want to extend the spine a little. So just reach forward to find your foot bar. Well, you don't need to push on it.
Use it as a little bit of a brace. We have heavier springs on it, so just know that we're not hanging out there too much. And then from there I'm to pressing the palm, my hands into the bar to extend the spine. So the tailbone goes up the neck as long the back is basically flat and then a little bit of around, not much just to sort of release, kind of around and extend the hamstrings. The tailbone goes up, draw the shoulders down so you have the sense of, for me it works out well that I'm pressing my elbow or below my elbow into the lip of the chair. If that doesn't work for you, you can come up here and do it too. Just to get a sense of lax and this energy pulling down and back. All right and round. And we'll just [inaudible] roll up, come around and have a seat for footwork. So Ron, balanced body Combo chairs, split pedal. Um, I probably am going to do a little bit of split pedal work, but you can modify if you don't have that. I'm on. We're both heavy and I'm saying two springs.
He's the black springs one on top. One just one down. You most, most people could probably handle both on the top, but this would not be the first class I've been involved with today, so I may even go lighter. Okay, so you sit in up on the sit bones. We're pretty close to the front and let's just take the arms behind for now. Make sure our springs are good. So we're on fingertips. I'm actually drawing my hands inward to get a little bicep shoulder so my palms are almost on the back. Here we go. We press down and pull press down and Paul.
So it's leg work. No doubt you're going to get better leg work if you keep the torso. Absolutely still. So in a way the focus could be abdominals and back. Co-Constructing keeping everything else still. Let's do a few more. Press one and up to three. Don't let anything else move.
I'm saying one more here. Hold it down to the word all the way and adjust your feet on the balls of the feet. Parallel lifting the heels up. Don't lean forward, I may have to go lighter still arms where you can see them. Let's go ahead and externally rotate. I'll say palms up. Draw the legs up. And Perez.
Now if you keep sliding but you don't feel that the weight is too heavy for you, get a sticky mat or wear different clothes. But as the feet go down, the spine goes up.
I think it's good to see the elbows a little bit in front. Hi. Not Bad to go wide, but for me it, it throws me. So we're up. Before you press, think about what you would do if you're about to Tuck the pelvis. What muscles would you involve? Definitely squeeze the glutes a little. Do Not Tuck the pelvis. Just don't arch it. Here we go.
Sorry. And Paul. So if you, you know the one, the chairs, kind of one of those pieces of apparatus that if you have to adjust, adjust, don't let yourself get pushed off the back before you fix it. Let's do five more, a little quicker, one, two, three, four and hold it down all the way. If you can shift so that your heels go wide sitting back on it. Length in the space between the ribs in the hips, everybody's slightly tech, a little just for fun. Lengthen up off of that position and then allow for, I think it's almost more flat than neutral.
So don't look for the big curve cause that's gonna be where we're inclined. All right, so we're at the top of the springs now with the bar for now, just press, I'm going slower on this one and pull up. Can you feel the sense of inward press as if you had a magic circle on in between the knees? A big one, right, so it's not just a downward action. All right, we're going to twist to the right as we press. Exhale, twist, come center everything out of a side.
Pull the ribs and make sure you're not leaning forward. It's tempting. Here we go. Press and pull all the way up. Press. So when the knees come up, when you get to the top of the spring tension, you haven't rounded your back down. Change the cross in the arms when you're ready and caress and pull prs and Paul [inaudible]. And then on the next one, hold it up. I've got to skip forward again. Getting pushed around. Bring it back up.
We're going to twist to the right like this. Rotate. Don't let the elbows get beyond you. You're right. Centered at the chest. Pull back center to the left and center. Don't let your back arch and up just one more and okay. Now just let it be free. If you have the Combo or the split pedal, you're going to need your spring tension the same. So, so that means I have to fix mine. So I'm going to go to the top.
Both of them at the top. We're doing a calf raise, keeping the quads quite still. So you might want both springs on the second one. Okay. Take the pole out. Keep it, keep it with toes parallel. Let's go all the way to the ground. I think first, just so we can anchor our hips. All right, taking the bar across the knees. Bring your knees up. Oh, what was I thinking? As I go sliding back, I'm going to just quickly grab a sticky map. Okay, so I got my sticky mat. The feet are meant to be positioned right out of the hips. That's how you're deciding. And of course the split is the center.
So we'd take the bar, the pedals down to where the knees level or the thighs are parallel to the floor and I'm using a stick cause it's a coordination thing for me and my brain, so I need to feel that. Here we go. What are you going to let the ankles flex to bring the toes or the ball of the foot up. Then press the feet down, but don't let the little thighs move. Flex point. It takes a few. Definitely takes a few and it's interesting I think maybe not interesting, but how one foot tends to work faster first, I mean and press a trying to work evenly. Feeling the feedback that you get on the pole or even just at your ankles.
Good. All right. Now how about right foot only? Switch switch. Don't let the fly move switch. It's just pointing and flexing. Push, push. Push everybody. Flexible feet. Lower the size. One inch. Now do it again, right foot, left foot, right foot, left foot, size burning. Just say yes so we can stop. Yes, both feet flexed and let it happen. Nice.
Okay. From here. Go ahead and step off for the moment. We'll put this back in again and we're going to go into a pike full pike. So I'm going to turn my chair. Thank you. Here's this. Perfect. All right, so, so the full pike make it challenging and stuff. I'm going down to two both springs on the second one from the top of the tree, which maybe we could go even lighter. But if you want to really challenge yourself, just make sure you're not sacrificing. Your shoulders are formed. That turns into an arm exercise. And on this apparatus, when you have the tree, you don't want one spring at the top and one spring at the bottom.
Don't let them be more than one separation away from each other. So one, then the next one rather than one and the two down and you gotta keep those closer. You'll lose tension altogether facing your foot, a foot bar, step on it, bring it to the ground. Hands are at the far end of the chair. Let's go into flex position. How about I even on the arches? Arches of our feet. Our feet are slightly apart. Make that part comfortable. It's not that big of a deal. Shift your body weight over your wrist and then from here we, we draw the shoulders toward the waste, the waste towards the chair or the hips. So you are already curved.
Inhale to get up. You simply get light on yourself. Exhale, don't work too hard. Let this pedals do the work. Fold yourself in half. Inhale to go almost all the way down. Don't let the shoulders creep up and exhale to the top in keeping those feet nice and flex. Now, if that feels too weird, you could do this on the balls of the feet. A lot of people do. If it feels easy rather than getting down and changing your springs, make it more challenging, right?
You could get this work without a one to [inaudible] at all by putting your energy where you want it. Where do you want to go? Think about it. That's the mindful control we're looking for. Okay, Mary, let's get to the bottom with control. Step off it carefully and let's take the bar out. Okay, so we're going to split the pedal again. If you don't have a split pedal, you just get to do set two or pause. What I'm going to do is go to the toes. Vulva will go up and down a couple of times just to get used to even we're going hang out about midway and walk, bending the knees, keeping the hips level as best we can.
So step down on one bar and make sure your foot is about where you want it cause you won't get to adjust it much. Once you get going is again about parallel. We've got our um, balls of our feet. Heels are up a bit. Shift everything forward and just like the bar's still there, find the hamstrings. We go up, exhale to the top. It's okay if you have to wiggle and adjust your feet. Inhale to come down, not quite to the ground from the belly. Exhale up, keep the arms straight. It's way easier and down. We're going to go almost to the top.
You're not to the very tip top because we need some leeway but pretty close from there. Re round the lumbar spine. Don't focus on the upper, bend the right knee in as much as you can until you lose tension on it. Right. And then switch and switch. I'm going to say exhale. Sort of like you're doing the single leg stretch. I'm inhaling on the change. Yeah, everything's Nice and still beautiful. All right, let's go a little quicker so it's inhale, inhale, exhale. Excellent.
In, in, don't lean away from that chair. It will be all our, I'm working network and and in, in and walk down. One, two, three, four and up to three, four and down to three key. Pull that knee up and two, three, four and down to three. Get low to the ground. Almost down. This is it. When you get to the top, straighten both legs, Louie up there and down we go. Oh, wasn't that fun? Careful when you get off the pole's not there. Right. So let one foot up. Step down. Other photo. Well, I'll put you poll back in so it is no longer split. Lightened up your spring tension. I'm going to say one spring. Um, on the second one, that's for me. So really I'm about to do torso precip. So you really just gotta listen to your body. I'm looking for detention.
You're looking for extension with some sense of security. So sitting on the back edge of your chair.
Maybe it's too heavy. I don't know what he think it heavy. Yeah, it's too heavy. One more down. Oh, we love the one to chair. It's just the nature of it, right? It's different every day. So just make it work for you so you can work it. All right, let's go marry things back. Find your position. Don't whip yourself into it, cause now it's different. Here we go. We inhale back. Exhaling up. We're staying in this nice long, flat back. Inhale, reach the legs. There's your opposition. Now let them Diplo. And how did I start the rest? Do we? No, we don't. Okay. Keep breathing and watching that. You don't jet the hips.
You're taking the hips with you, right? So you're not just taking the upper body, you're taking from the entire trunk, from the hip joint. One more. Take it down, reaching, reaching, reaching, and all the way up. You can bend the knees and just take a deep breath. Arms over head. Let's rotate to the right. So just twist your body. The right, you can put your right hand on the bar. Go ahead and lean back.
Extend the legs out if you can. Or put them on that box there. Level we exhale down. Now, hey, before we go anywhere else, make sure the left hip is down. I'm just saying it in general and inhale to come up. We can allow for a bit of an arc there down again. Hey, and inhale. Anybody else's legs quivering from that earlier work? Good.
I say it should, especially when mine are doing it to the extent that they are. One more. When you come up, you'd get to feel that when we're down you get to feel that all that work. Then the knees sit up straight and left your arms. Relax. Deep breath and again, arms up. Sorry, rotate left. Extend the legs and here we go.
We're exhaling dam. If you're low backs feeling that you've probably left it in an arch, so take those hipbones with you
So I'm going to go back up to two springs again. I pretty much only use the black [inaudible] springs. Both of them are just one step down. All right, so
It's okay if they turn out your left hip or right hip. The one closest to the chairs into the chair. Very close. You're trying to get your shoulder square over your wrist, right? So when you start to lift, if you all of a sudden notice you're twisted, not good, bring it back or don't go. That's how I, oh, the ivory is going to kill me. Okay. Ready? Lot of weight in this far arm. Exhale to rise up.
Let your head go down as your hips go up all the way to the top. Are Your shoulders square? Inhale as you peel down, it's not a one piece deal. Exhaler inhale down. Exhale, up and down. Here's what we're going to play with if you want to, when you get to the top, stay up there, adjust your forward foot so you could stand on it alone. Take that other leg out to the side. If you want. Inhale down, exhaling to the top, stay close to that chair. We're doing three number two up, up, up, trying to leave leg in the air.
That already three. Okay. You can come down, have a seat swell so you shouldn't have to adjust your, your which leg is in front. It should have just worked out. Lay closest to the chair right next to the chair. You know the setup. Now when you're ready, shoulders are down, up we go.
That's going to naturally want to happen and you avoid it. That way you can really get in on those, Oh Blake's
You can see my shoulders are forward. I'm not going to push from here. I'm gonna use my legs to lift up a little bit. So now my quads are very much working. I roll the shoulders back. I'm doing my best to be neutral, which almost always means I have to Tuck a little bit in this one. Keep the shake, push up to straight, bend the elbows.
That's how you're moving straight and, and uh, and a strong sense, hopefully lower Trapezius, right? Or the sense that you're depressing the scapula. No matter which direction you're going. I'm aiming for five more. The legs are just going with one and down. Press up two and three. Still good form for next one. You go up, you get to sit onto the chair and let the pedal up. Right?
Let's get our pulse. So we're going to do some additional leg work here, grab onto the Poles, put 'em in, and I think, well, let's just start there. Typically the shorter you are, the taller you need the pole. So maybe go only on the first one.
Don't put so much weight if you need it. Okay. Putting your right foot up straight out of your hip. The goal for this exercise is I'm going to do a few where we don't step off first and then we will is to keep the hips level. So and also to rise up as straight as possible. So you'll see Mary have to lean forward a little bit. If she were shorter, she'd have to lead, lean forward a little bit more.
But ultimately once she gets going, she's trying to stay pretty much over that back foot that's on the pedal rather than just leaning into it. All right, here we go. On an exhale. Inhale, prepare. Just handles are there if you need them. If you don't, you don't have to use, I'm gonna use them just for a few. I'm just going to the top of the spring tension. If you have a mirror, you want to look to see that your pelvis is level putting a little more weight on the back leg and lighten up on the handles as you go down almost to the floor initiating with that right glute to help you up. Imagine you're gonna step off because in a moment you will inhale down. This one will step off. So we're coming up. Once you get to the top, think I'm not going to drop that left hip. I'm going to continue on in the leg.
Just hangs back, find the pedal again. You may have to lean forward a little. You may have to look at school, put some weight on that back leg to travel vertically down. You want to challenge it arms or go out to the side or behind your head. Totally up to you. You just don't get to change that hip. You do the best you can with a valiant effort to keep the knee aligned over the first and second toe and down where you go and that's great.
Tracking work up. You go nice and smooth. You still work in the support like you're at the top. It's not arrest. Finding the bar. Take your time till you know you're on the bar. Put some weight on it. Think almost a scissoring. The legs, the inner thighs have a big role here and this up and down. Finding it. Once it's there, we'll go over one more time here. Up, up, driving that heel through. Okay. Now. Same like still nothing's changing and find the bar again. Going halfway down hinges forward once you get halfway down so that the, the leg you're working is parallel to the floor. Hinge forward at the hip joint.
Back is basically flat arms across just like we have them here. Bend the lower leg to bring the bar to the top and exhale, press down 10 and two and three full extension four five press six seven hang on. Eight nine it's going straight to hold straight. Now Your Body Upright, hands behind your head. We're stepping all the way up going up one last time. Oh lovely. We've got to go back down. How about arms are wide to find it or handles? That's what I meant. And to the floor to change legs. Oh, okay. So that's cool. Right?
Just a reminder that if you start to feel a lot of knee pressure, chances are you've gone too far forward. Um, whatever your position, you cannot have the, he'll be able to lift right left foot up. It's not already. I encourage you to bring the heel kind of more forward into the chair rather than near the back edge. All right. Give yourself a few. We rise up.
So rather than thinking of lowering that, maybe think of raising the other. We're ready. So we're going and we're going to step off. I'm thinking, I gotta worries that what appears to be my left hip facing you so that I don't sink into it and down. Putting your weight back over the back leg. I'm rising like I'm levitating ethylene forward a little here, but I minimize it to step off and find it to good. If you've keep looking for the foot bar. Okay. You're not, I'm just saying it cause it can be a good habit or a habit. Not necessarily a good one. In fact, a bad one. Um, to keep looking and try to get a sense of where it is. All right, we'll take the arms out to the side and keep your focus in your metal.
We go about halfway or to where the size parallel inching forward and we pump bend and straighten one and two. Don't let the hips sink. Three, four, press five for extension, six press seven, eight, nine. You know what we did last time? We straightened out with that straight leg. Shoulders over here. Oh, we go arms to a t. Find the bar. Take your time. Don't do anything unsafe cause you're tired
So we'll do the swan. So I'm going to just turn my chair around.
What I don't want you to do is try to get the bar to the, to the would reach your legs. Your legs are so involved in this, so your legs are reaching, just backing up a tiny bit so you feel the hamstrings and glutes working already from there. Just encourage your back extensors. So you've got the bar pin down. I realize that might have you on a downward slope, extend your thoracic spine a bit to counterbalance that. Then you're going to bend the elbows to raise the legs, but keep the bar down. And this is where you make your adjustments. Like am I gonna fall forward as your legs go up, you have to extend the spine or you will fall forward. Yeah, be together. If he can straighten the arms as the legs lower. Just naturally you rise up, up, up, legs parallel off the back, cause you get to the top, you go down, legs come up, bend the elbows. You can pin it to get used to it. Reaching up.
If he keeps sliding, you gotta adjust as you straighten the arms first. Lower the legs up,
Legs are up as high as you can maintain without dropping. Just bend the elbows and strain. Ten nine, eight whether or not you touched the ground is dependent on your proportion. [inaudible] four five, three, two hold one. Keep the arm straight, lower the legs. Come to the top of that extension.
Holding that front of that chair. Step far enough away that when you come back you can round your lumbar spine. Don't focus on the upper spine so it feels worked great. Low back. Let's let that release and then similar to how we s we started earlier, straighten the legs to flat in the back. You can just bend the elbows.
One more of those legs go straight. Elbows can bend, tailbone disguise in your body. Get long with the neck too. So chances are you'd be looking at your one to chair seat. Just look to your left so you're just keeping your head in that same plane, rotating to the left, looking down and rotate to the right. Once you get to the center, ll stays the same, just your Chin moved in the direction of your chest, but don't drop down on its, just pulling in and then back to neutral. It's extend your arms and from there with your legs straight, if you can, you just round to allow the weight to come over your feet.
The hands just fall right off the chain to an upright position. And then externally, or turn the arms at big. Inhale the lift up, look up, bring some energy in and exhale. And that's enough, don't you think? Good onward. Thanks.