Power Tower

Welcome to power tower. I'm Dane. I'm so excited for today's workout because we are gonna work the tower from top to bottom, from bottom to top, using arm springs, leg springs, and the push through bar. Let's begin with some chest expansion, grabbing those arm springs about shoulder height, step away, heels together toes apart, and sweep those arms back. And sweep the arms forward. You can either step forward or step back, but find that sweet spot where you feel the shoulders down the back.

And this time, as you sweep the arms back, let's look to each other. Hi. Let's look away. Look forward, and don't forget to breathe. This time, take a deep breath in, look away, look to me, look forward, and exhale out.

Adding the releve, lifting the heels for an additional challenge, sweep those arms back, look, look, and lower the heels as you exhale one more time, to establish that wonderful posture, deep breath. Don't forget to exhale as you reach out. Great. Let's take a step back and perform some squats with those arms upright, feet about parallel hip distance, toes forward, making sure when you squat, you keep the knees behind the toes and then come to stand. Down for your squat, exhale lift. Now you can always renegotiate. We want to feel this, of course, in the biceps, the legs, we're using the powerhouse.

Let's do about four more seeing how low we can go in our squat today. Oh, I'm feeling ambitious. I'm gonna take this a little bit lower, but making sure I'm not pulling against the springs, I'm using them to keep that upright posture I'm looking for those 90 degree angles in the knees, the hips. On this last one, hold it down, get right into that burn zone, and let's pulse it low. Low, good shoulders down the back. As if I'm performing a wall sit, closing my low ribs in, can you hold this for eight? Take a deep breath for six.

Here we go for four Three, hold the wall sit, arms, lift, and lower. Little baby lifts. Now when I say pulse, you say how small, pulse, so small. I can barely see it moving. That's where you get that lactic acid rolling through those muscles. I'm feeling this one.

Last one, and then come to stand. We're gonna put both of those moves into an awesome combination. So rounding forward, abs engaged, sweep the arms back for that chest expansion and roll up your body, arms up, squat. Let's flow, rounding forward, weight, right in the middle of the foot, roll and articulate through the spine, and then sit back even lower. So here, we get to flow through both exercises, feeling the flexion, and then that wonderful upright posture, two more flows, rounding forward, shoulders down the back, rolling up your body, catching the springs and sitting low.

That one felt great. Round it last one. Up and squat low. Awesome. Let's take it forward for a petty pull variation, heels together, toes apart. Inspired by the petty pull, we're gonna take our arms out as we take it all the way down, but first, come to a releve, connect those heels together, toes are fist distance apart, your shoulders are down the back as you bend the knees, sweep the arms out and then bring the arms back in.

I'm going to get a little more resistance by bringing myself an inch further away from the springs. Now imagine your back is up against that petty pull, up against the wall as you slide down. What's helpful for me is, of course, to breathe, but also to imagine myself growing taller as I make my descent, squeeze the ankles together to ensure the inner thighs are invited to this party. Down, down, down, squeeze up, up, up. I'm feeling the back of the shoulders as well.

We are multitasking. That is what power tower is all about. Feeling an equal distribution of burn throughout the body. I'm definitely feeling my thighs one more time, lower, lower, lower, close the ribs back, long neck, squeeze, squeeze, squeeze, squeeze, squeeze to come up, and come to stand. Let's turn around for some armsprings facing away from the tower.

So we just did all of those pulling exercises, and now we're gonna push grab those arms springs and bring your heels together toes apart, that same pilates stance we come back to, shoulders down for some hugs, a little bit of a lean into the springs, feeling the powerhouse, hug, and open. I want a little more resistance, so I'm gonna take a little step forward, find that lean, and then find the power, hug and open. Squeeze into your center, inhale expand. Good. Let's stay here for a few more reps. Imagine you're hugging somebody you love.

And feeling all those muscles through your chest, your shoulders, your bice, but also thinking about the legs here, zipping the inner thighs together, And one more. We are lovers, but we are also fighters. It's time to box, bringing your fists to your face, like you're sucking your thumb here, but we're really protecting ourself I want you to punch one arm out to your center line and bring it right back. Now after you find the appropriate distance, the right resistance for you today, let's just focus on the right arm, reaching out back to center. Pin the hips forward, but twist out of the ribs here.

You're punching right to the center line for three, exhale for two, last one, switch to the left eight times Again, I don't wanna see you twist in the lower body. We're just twisting out of the ribs that thoracic spine, just like our crisscross on the mat. Let's do three more. Reach, reach, and now let's go for four on the right, four, three, two, and now let's switch to the left for four, for three, for two, two on the right for two, two on the left, protect yourself, bring that fist right back to your face. And now the singles, booyah, punch, and reach, and don't twist that waist, and reach, and reach For three, for two, one more on each side, and it's time for a haircut. Let's shave.

Bring the arms up, thumbs together, fingertips together, elbows out wide, right to the nape of the neck and then reach to the high diagonal. I'm gonna bring my feet back just a little bit so I can feel the shoulders down the back. My low ribs close in as I lean into the springs. Shave and out maybe a little too far back. Important to make all of these exercises work for you today, exhale close those low ribs elbows out.

So great not only to tone the triceps and the shoulders, but also to open up the postural muscles exhale reach. Let's do this two more times before we turn into butterflies, bring those arms out to a tee, Still in that pilates stance, you're gonna bring your left arm up, right arm into your center line, both palms face in, and then pulse the back arm three, two, one, bring the arms back out and switch right arm up both palms face the centerline lifting out of that upper body for that reach, three, two, one. Now important when with the butterflies, heat the resistance through both arms. I feel it definitely in the top arm, but I've gotta fight to keep it in the bottom three, two, one, and one more time bringing the arms out and up and reaching into the springs. This feels so good on my side body. Two, one, and bring the arms out. I feel better and taller already, and we are just getting started folks. Let's bring the springs now to about hip height.

For everybody, it's gonna be a little different. For me, this looks just right. I'm gonna bring the handle back with me and go into a forward fold. We're gonna do a one leg chest expansion, left leg back, left arm with the handle, find a forward fold with that split stance squat and sweep that left arm back and bring it back halfway. Now less is more with the movement.

It's about the reach and the length of the exercise. So let's do this a few more times, reaching as long as we can with those muscles, and then resist to come back. We began with chest expansion with both arms and now this unilateral work is going to really challenge the opposite side to stabilize for us. Let's do this two more times. Good. Making sure those shoulders feel as symmetrical as possible.

That's a tall order. Great. Let's go for a lunge. We're already set up. I want you to bring yourself back a little bit further back so that you feel the resistance as you drop the back knee, palm up, and then palm reaches forward. So full row, full rotation of the shoulders in, and out. If you want more resistance, you just take a little step back.

Of course, I'm trying to impress the ladies here with my beach muscles. Isn't that a bad scene out there today? What a beautiful day? Let's do a few more lunges here. Making sure we feel the upper and the lower body. Oh, it's easy to feel those legs if you tap that back knee down, but you gotta really squeeze the arm in. Who doesn't want a strong back?

One more time, hold it down, lift the top, heel, and let's pulse the arm and pulse the legs. I'm gonna feel this one tomorrow. Find those little pulses. Make sure you're breathing for eight. For six.

Let's go for four, three, two, foot down, bring yourself up for some fencing with one arm. You're gonna come to your t position with your feet, left foot, left heel, right into the arch of the right foot, bringing yourself really tall, and let's see how this goes. Press yourself out for your fencing, bring yourself back in. Not bad. Look to where you're fencing, the diagonal. Reach towards it. Bring yourself back with control.

XL as you reach, inhale to come back up. A few more of these. Now what is this good for? Fencing. Controlling the momentum.

It's such a challenge for the muscles. Definitely need my powerhouse turned on To make this work, two more, exhale reach, feeling those strong shoulder muscles as you rotate and reach out last one. Come back to center. Great job. Let's do side two. Place that spring down and let's do our chest expansion on the right arm.

It's just amazing how I feel so different right now between my left and my right side. We're gonna even things out together. Take your right foot back into that split stance squat or that lunge, find a forward hinge, putting that weight into that front leg, right into the heel so you feel that glute, and let's take that chest expansion back. And forward. Good.

Right away, I noticed that my shoulders went out of alignment. We're not gonna let that happen. That's where the mind body connection comes into play. And you also have the the mat below you. So try to use that as a tool here to center your center yourself. Good.

Let's do three more One arm chest expansions. That full reach back. Last one here, reach back as long as you can. Remember, it's about the length the muscles imitating the springs, and then bring the right leg back into a full lunge, and we're gonna add some rotation as we pull And as we push oh, come on. This is my right arm. I can do this. I'm gonna take a little further step back in and out. Good.

So you're pulling. You're pushing tapping the back knee and reaching forward 90 degree angles in the knees, a slight hinge, maybe 10%, ten degree hinge of your upper body. And closing the low ribs to ensure that your abs are engaged, bracing your spine, two more on this last one. Let's find the burn zone, pull in, lift that left heel, and let's pulse it down. Down.

Down. Now we have 12 more, but I think we've got this. Keep that neck long for eight. Good. Get down lower for six. Let's go for four, three, two, keep that spring controlled, heel down, bring yourself up, and time for some fencing, a rematch.

Let's turn to the other side, right heel, right on you're making that t right on the mid foot of the arch of the left foot. Really tall, a little bit of resistance to start, and then you step out you look to where you step and you bring it back in, and then you find the flow powerfully out. Sound effects, always optional. You should see me play tennis. Good.

Now speaking of tennis, fencing really helps give me a little power my two handed backhand. But why are you fencing today? Let's think about that. You're gonna need that fight because arm springs are next. On the back.

Great job. Like I promise, we're working top, middle, and now we're going downtown, bringing those arms springs with us, set them up a little bit higher. We'll give you more resistance, little bit lower, less resistance. I'm going high. Of course, I've got extra adrenaline. I love filming with Pilates anytime.

I love working out with you, but enough of the mushy stuff. Let's get down to business. We're gonna lay on our back. And do some straight arm sweeps with those arm springs. Now, a good place to start rule of thumb, of course, those handles directly over the shoulders, keeping the back neutral on the mat the powerhouse is engaged. I already feel my arms from this workout.

So no problem there. Already feeling that connection, sweep down, and then resist, resist, resist to come up. If you want a little bit more, you can scoot yourself forward. I dare you, exhale sweep down, and then resist, resist, resist the springs to come up. Good. Don't lock out the joints, long loose energy, sweep down.

That felt much better. Caller bone wide, think of the chest expansion, and then sweep it up. Let's do one more before we go into some circles. Control, control, control, that is the name of the game, sweep the arms down halfway. I want the circle specific around and up.

Around and up. Control the springs. Don't let the springs control you. Around and up. Let's go two more. Again, softening the elbows and reverse it.

I'm starting to feel the burn on the top of my arms. I'm gonna feel it more if I focus on my lats and my back. Feeling those ribs close in. Taking a deep breath always helps. And now it's gonna get tough, triceps.

Same sequence. We'll start with the isolated triceps baby. Squeeze. Bend and press. Pin those arms down, but make sure the back ribs are staying down. Planting those feet.

Tail bone stays heavy. Come on. People keep those wrist straight. Two more. On this last one, circles from the triceps. So here, elbow circles around and up.

Around and up. Come on my little t rex babies. We can do this. Around and up, and then reverse it. Okay. Do me a favor.

Make the sound of a baby tauranosaurus rex right now. That's how I feel lactic acid burning those muscles up, but that's what I came here for. Last one, pin those arms down and sweep the arms up. Thank goodness. Put those handles down and gently rock yourself up to a seat. We're gonna keep that arm springs where they are, but we're gonna face the tower and hold on to these four some rollbacks.

So scoot yourself back. You're gonna hold the handles together and with your feet down, heels down, feet down, sitting up as tall as you can. I want you to roll back as you reach your arms forward rounding the back and then pull the weights towards you as you bring up. I'm gonna scoot back just a smidge. So I can feel more of the two ways stretch happening here in my body.

So I round it back as I look at my tummy, and then I sit up as tall as I can as I set those shoulders back. Now keep that shoulder connection, but tuck and round as if you're being the lassoed from the waistline, and then roll yourself up. You know, this feels so good. I'm gonna do one more. This one's for me. Tuck, scoop, reach, looking down, abs in, back waist, maybe touches the mat, and then resist to come up, to come up. Great. Now we're gonna add just a few bicep curls because let's face it.

In California, you gotta be beach ready year round, put those elbows against your thighs, against your knees, and give me a round spine and some bicep curls here. Make sure you're not shortening your spine. Although you are rounding, you find that equal distribution you know, just some beach muscles here. I wanna pump you up. Hey, you clicked power tower.

You want power? You got it. Squeeze those arms. In and out. Last few bicep curls feel the pump, squeezing those arms, last one. And now let's go into the Pilates hundred.

So we're gonna be facing the tower and using these arms springs. It's gonna be pulling us a little forward. It's gonna give us some interesting feedback. So roll back to the tips of the shoulders, bring one leg up at a time. Either to tabletop or you can reach those legs out and you know what to do. We're gonna pump those arms up down, up down, up down, up down, so deep breath in, exhale everything out.

So do your best to control the springs. Yes, mine are wobbling a little bit, but if I can really reach into them, I can prevent that from happening. Deep breathe. Don't forget to breathe. I'm gonna take a breath with you. Exhale out. It's all a system, and the more we can give these classic exercises a little little spin, the more are we're gonna get out of them.

So feel that pull forward, closing the ribs, keep pumping those arms, pump, pump, pump, pump, pump, let's do one more deep breath together, exhale everything out. And rest the feet, rest the head just for a moment. The series of five curling up one legged at a time, continue to pull against the springs as you reach those arms down into the mat, and bring one knee to your nose at a time. Familiar exercise. If you've been doing your pilates, but with these arm springs, it feels a little different.

I definitely feel that low c curve Let's do one more each side. Heels together toes apart, double leg stretch, inside of the knees to the temples, feel that stretch, feel that reach, two way stretch personified here. In and out. We still have three more exercises to get through. Let's do those scissors.

Kick, kick, kick, switch, kick, kick, passing the legs in the air. Doing that double beat, beat, beat, beat, beat, beat, switch. One more time each side. Double leg stretch. I know this is tough.

We've got this together. Lower the legs for three two zip up on one. Don't let the body track forward. Keep that tailbone heavy. I know the springs are pulling you forward, but that doesn't mean they have to win this battle.

Come on. Think of the fess fencing. We've already been in the fight. Control the tower. Don't let the tower control you. One more into our crisscross with our upright row.

You're twisting and pulling right leg, your twisting, and reaching left leg one more time each side. And that's what tower power is all about. Push in those limits, baby, lift your head, gently rock yourself up. Great job with those arm springs. And now it's time for the push through bar.

My gift to you. So I've got a medium spring here on my push through bar, whatever works for you at home, works for me, we're gonna go into our swan into that back extension. So make sure on this transition, you're really safe, pushing down on the push through bar to safely come onto your stomach, You want the arms and the push through bar, arms straight push through bar right between the pillars here. And with your legs together, a pubic bone down, abdominals in. Let's just do a few shoulder shrugs. So you feel the shoulders melt down your back and the scapulas raise up.

Now set them down, set them wide, feel your lats, roll the pull push through bar towards you as you lift your chest, and then push the push through bar forward as you lower. Make sure that this push through bar is not a clutch, but instead giving you feedback, where do you want the shoulders? And roll forward. What an amazing way to feel that articulation. So let's lift, lift, lift, peel, reach, crown of the head long, and then out.

Now if you feel you want the full exercise, you can bend and shave a few times before we bring ourselves into the full swan with the push through bar. If this feels okay, legs down, elbows out, push yourself up to your swan, and elbows out wide shoulders down the back as you push yourself through. Two more times, and bend the elbows absent tight, reach, reach, reach, and control the descent, the resistance changes as you push through. One more time, use the push through bar to find the full expansion reach, and then long spine, keep the shoulders down the back there and reach through. Mindfully coming up, one hand stays on the push through bar, and come on up.

That felt really good. Teaser. Uh-oh. We are going to tease balance here as we lay on our back, and we're going to grab the push through bar from overhead Now, to find that perfect spot. Of course, we wanna find where the push through bar just grazes or is just about to graze our face.

So I need to come back just a smidge. Feed down. Let's see how this feels. Push all the way through and all the way out, I'm gonna come just an inch further forward. Speed spot. Never accept a first offer on the tower.

Right leg out. Leg squeezed together, one legged teaser, reach overhead, stretch, and then let's bring ourselves up. Bringing your self up in that roll up. You want your eye and your foot in the same line keep your leg where it is as you roll through your back and then push overhead. Great rehearsal one more time.

Reach up, lift, pumped three times with the arms. Right at the nape of the neck, just like shaving, pump, pump, pump, abs in, melt, the back waist, the ribs, everything back down. Let's switch legs just two times on one leg. Rip, we're gonna push out, we're gonna push up, find the spring, into your abs, lift up, up, up, up, eye in line with the feet, and then roll, melt back down. Reach overhead.

One more time. This time, both arms are gonna pump pump pump. Three times. Three, two, one. And roll back down.

I'm so used to doing teasers with both legs that this one foot variation gave me something to think about. Let's what happens now after that rehearsal? If both legs reach out, and we do the full teaser, everyone, lifting the legs at the eye level as you levitate up to your teaser, pump the arms three times three, two, hold the arms up on this last one, lower the legs, three, two, one, hold at the top, levitate on the way down, melting through the back ribs, specific, articulate, and then roll back up this time. Let's try corkscrew. Why not? I told you we are gonna push the limits today. Bring yourself up.

Pump the arms. Three, two, one, lower the legs. Three, two, one, urban legend. The cork corkscrew circle to the right and up, circle to the left, and up feeling good here. Make sure those ankles stay together that the leg stays one unit around and up. Think of your corkscrew on the mat.

All of those corkscrews for this moment and this moment alone. Hold at the top. Reach for your teaser. Smile for the photographer, and then bring yourself forward. That felt so good.

So good that it's over. Just kidding. Teasers are always a challenge. Let's bring ourselves up to stand. I've got a secret surprise for you with those leg springs.

Go ahead, switch out the arms springs for leg springs. I've got balance body purples here, but whatever works for you, a grots, Whatever you got at home, make it work as we say in the business. So I'm switching to those purple springs, and we are going to come right on up to stand facing the tower I'm gonna hook up my left foot first, right into the strap. I want you to go about mid foot, just below the ball of the foot on the arch, and then safely come to stand for some leg sweeps. Now we do this usually in pilates on our side. Today, we're going to do our leg sweep standing.

So stand with your foot just off center on the standing on the mat. Hold on to the tower with all your life. Because you're gonna soften that standing leg, take that left leg just on the outside and sweep it back, back, back, back, and down. Now important that you have that little bit of a hinge so you don't put this into your back. Reach that leg long. To the back and reach it down.

Now, right away, as I reach with my leg, I'm gonna feel my glutes for that extension of the hip, and then I'm resisting to come back. And down. Let's do this four more times, long, sweet, pinch at the top and then resist to come down. Good. Long long, long reach into the springs, feel those muscles start to burn, maybe start to shake.

On this last one, hold it to the top, and I want you to give me those little baby pulses As we talked about earlier, I like those pulses so small. I can barely see it. Little up. Keep the resistance. You just pinch the seat and then you reach a little bit deeper. Eight more.

Squeeze squeeze squeeze. Let's go for four, three, two, one. Take that leg halfway down. Feel the spring. Bend the standing knee. Try to tap down. And back to your feet.

So right now, I'm thinking my standing leg is going to feel the burn, putting my weight back into my heel, feeling this all the way through my standing right glute, reaching down This is going to help at the one legged squats. Saving that for a future workout. Let's do two more. And come to stand. Now we're gonna face outward so my left leg, my outside leg still has that loop on and stand with that just a little bit of external rotation that anatomically sound positioned, really tall, like you're in a long narrow hallway.

You're gonna lift that leg out and in. Make any adjustments, of course. Try to stack your shoulders and your hips, the abdominals, you're definitely feeling from the teaser in the series of five. So put those to good use, lift that leg four more times. Little tap.

Lift, no need to bring it back all the way. Keep that spring on. Last one, hold it to the top. Again, 16 pulses. They were feeling just fine at first, and now I'm feeling that burn. I'm feeling my thigh.

I want to feel it more in my abductor. So make sure you're putting the effort right into that top left outer hip. Let's go for eight, six, seven, six, five, four, three, to hold it at the top, Little circles, small circles. Nice. That's a nice way to put it.

Burns like hell. Reverse it. Eight. Let's go for six. Let's go for four, three, two. Holy moly.

That's what I'm talking about. If you wanna make changes in the body, You gotta give the body a reason to change. Kinda get an amen up in here. Side two. Put that loop on the arch of the right foot gracefully so.

And then step on the inside line of the mat so you can keep your hips and shoulders nice and square as we reach the right leg back. Again, you can always make those adjustments. I'm telling you one millimeter makes such a difference. For this exercise, I wanna feel the pinch, but not in my low back. I wanna feel that pinch, right, in the smile of my seat.

Long sweep. Try not to close the springs. I was showing what not to do. Whoops. Just kidding.

Long sweep back. Long sweep in. Let's do this three more times before the dreaded pulses, holding on this last one, pulse that top leg, little lift. Little lift, long reach, pull those abs in, low ribs in, pinch it out. Come on my ballerinas.

Give me that arabesque. Yes. The minute I said ballerina, I just went, yes. Yes. Yes. Four, three, two, one, sweep that leg halfway down, bending the standing knee, using the tower as much as you need.

You're gonna try to reach to the floor and come back up. Make sure that standing knee does not do anything funny here, keeping the knee tracking over that second toe. Pilates teaches us so much about ourselves, right versus left side, where which muscles I favor, Right now, I really wanna focus on my glutes here because my powerful thighs take over everything. But on this exercise, if I drive into my heel, can really feel my seat. Stronger butt. Means a more supported lower back.

Let's just face it. It means a better life. I said it. Changing lives with power tower. Last one.

Awesome. Now turn and we have our right outside foot, a natural stance, a hold on to something here, and lift and lower that leg. So make sure that spring is in straight alignment out and in. So again, you don't need to bring it all the way in, but rather tongue stretch that leg out and lift. If I was looking at you, I don't know. I want to not know which leg you're on from the top half. So stand really tall.

Try not to lean into one side. But rather just grow taller here. On this last one, hold at the top, 16 pulses, give it to me, up, up, up, lift. Don't forget to breathe or you will die. Up.

Let's go for eight. Let's go for six. Four. Stay with me. I know it's tough, but I've got eyes in the back of my head circle forward. Oh, my goodness.

What is happening with my standing leg? That means it's working. Go four more. The power tower has taken over. I'm trembling.

Reverse it. No brakes. Around and up. Around and up. Let's go for four.

You can do anything for three. Two and one. Unbelievable. We have earned leg springs on our back. It is my gift to you for working so hard with me. Let's even out the body after all that amazing unilateral work.

This is gonna be a treat. We're just gonna begin with some frogs making sure the loops are right underneath the balls of the feet. And again, you can push yourself further away for more resistance or pull yourself closer. Just make sure that you're holding on to the tower and your shoulders are down the back, the elbows are up, and then push out for your frogs out and and heels together, of course. Now it may seem easy at first, but are you really keeping your tailbone heavy?

Are you pulling your knees in every time as close as you can to your temples Are you stretching those springs out as much as you can? All of a sudden, a cool down exercise like the frog should feel as difficult as a one legged squat. If you're doing it right, that is One more. Okay. Reach those legs out for burlesque legs, right leg up, left leg long. You're gonna circle the right to the right, left to the left, and then scissor kick back up. So right to the right, left to the left.

And back up. I love burlesque Kligs. Needless to say another day at the office for me, and switch left leg up, right leg up to the right, brings me back to my dance competition days. Yes. All of those fan kicks. You know what I'm talking about at home.

One more time, talk about functional exercises. Good. And let's finish with some walking. Keep the legs slightly turned out long arches, but flex the toes back like you are a living Barbie doll. Gonna walk down. Control the springs. Only one leg moves at a time.

Good. Walk, walk, walk up, up, up. Okay. Let's walk the red carpet. I need a little bit of glam here at the end of the workout. I'm feeling good. Those endorphins are kicking in for sure. Remember, only one leg moves at a time.

Let's go a little bit faster. Feeling the back of the legs, the inner outer thighs. And of course, I'm still feeling the arms. Oh my goodness. Power tower is relentless, up, up, down, down, up, up, up, up, up, up, one more time, walk it out, walk it up, and then mindfully take off those legs, springs for a final stretch We're gonna take that walking exercise and walk to stand at the back of our tower.

A well deserved stretch. My little walking over. Hold on to the tower. Stand as tall as you can walk those feet slightly towards the towers. You round your back, breathe, send yourself, your body, some loving messages.

You made it through my power tower workout. If it was easy, trust me, everybody would do it. Turn around, grab the tower from behind you, lift your chest, open your shoulders. Breathe. I feel like I'm at the bow of the ship, the Titanic.

But this one has a better ending. Let's do a side bend. Taking yourself up and stretching your side body. If you want more, you can stand closer to the tower. Lovely three sixty stretch. To compliment all the amazing work we've done today, take the arm up, take it over, and stretch responsibly, making sure we lengthen first up through the side body, before we take it over, take a deep breath with me here.

I'm so proud of you for working out with me today. I know it was really tough, but I had a great time. I hope you did too, and hope you feel this both throughout the day a little bit taller, stronger, and maybe a little sore tomorrow. I'll see you next time on Pilates anytime.