Tone & Strengthen Studio Mat

Hi. Welcome back. I'm Courtney, and I'm so excited to be here on Pluddies any time to work with you with some of my favorite props. So I have the reformer loops sliders, these discs. And I've got a light to medium. I say this is a little bit closer to medium resistance band. Both are from reformer loops, and you can pick them up. If you don't have these, all the exercises we do could be recreated without them, if you're not looking to invest, you could use socks, and you could use a towel.

You could, use a paper plate to mimic this. And then the resistance band, if you don't want to use it, just opt out. So let's start with the discs. We're gonna put them down on the ground. You'll wanna have a mat and some room to move. So I'm gonna begin with one disc underneath my foot.

You're gonna fiddle around with it and find the best place for you, but let's just start with some squats to get ready. So inhale down, exhale up. We'll do a whole body workout today, and some of your favorite pilates moves with some fusion in fitness as well. Three more here. Muse over toes, chest lifted, two, and one. Okay. Check it out.

So this is gonna slide. You want your foot to be in a position where it's pretty secure on it. It's gonna come back behind as we drop into a curtsy. So you're feeling weight into your standing leg. And then just sweep it off to the side.

Down and up. So sometimes when I use these discs, my foot will come off. You just kind of want to find that spot where you feel most connected to it, feel free to adjust as you're going. Lower and lift, and I am leaning a little bit forward. Do you see that in the curtsy? I wanna weight my glute on my standing leg.

Three, two, anything you wanna do with the arms works. Hands on hips, works. And one more here. Now, we're gonna stay low in this next one. Slider leg is gonna go forward.

That's your cue to use the abdominals to lift, lift the leg, use the hips, use the core, lower it and sweep it back to the side. Stabilizing legs just holding. Add some upper body integration, open close, and scoop. My spines in a c shape four, three, two, and one. Let's do the same thing on the other side starting with some squats. Send it low, lift it up. Hips go back, chest stays lifted.

If you've got some light weights at home for your hands and you want to incorporate that, it would be a great choice. Go for it. Low and lift, inhale down, exhale at five. Four, I'm only going as low as I can keep the length in my spine. I'm trying not to tuck my hips under last two. And one, here's our curtsy.

So it slides back behind. My legs make like a diamond shape. I lean just a little forward so I feel my standing leg glute and then rise to come up. Low and up, low and sweep. Hands on hips works.

Take it down, and up. You're gonna find there's sort of a sweet spot. There's this spot on the disc, where it just works. Once you find it, you're gold. I'm gonna turn out here and my knees are going right over my toes, three, two, and one.

Back into parallel, slide it out to the side. The leg comes forward, lift using abdominals and hips, and then out to the side. Forward up. So I'm looking forward because I want my entire spine to be in the same c curve. So I'm gonna look wherever my chest is pointed.

And if you wanna add those arms, open Open. The lower you are, the harder that standing leg is gonna work. Four three two And one. Well done. Okay. I'm still using just a single disc. In a parallel stance, so sliding back into a lunge, what I love about this move is how similar it is to our reformer floor lunges. So front knee bends, back leg straightens all the way.

Inhale, when I get low, I lean into it. Exhale rise. And just like when we're on the reformer, if you wanna add some upper body, it's gonna increase the challenge, increase your balance, challenge, increase the coordination challenge, and fire up some of those muscles in the back of the shoulder. So I say go for it. Four, three, two, Now stay low for one, elbows and knees come in at the same time, press out. Ten, nine, eight, seven, six, five, exhale when you draw the knee in. Four, three, two, one, bring it in and rise up. So that is our lunge just like we do on the reformer.

Next, we're gonna do a lateral lunge. So let's start with the hands on the hips. The leg that has this slider is gonna press out to the side and your standing leg bends. And now I'm working more inner thighs to come on back up. Let's go, inhale low, exhale up. Inhale slide it out, exhale pull to come back in.

Think inner thighs and think upper inner thighs and abdominals, adding the arms, knees over toes on that bending leg. Four more. Four I gotta kinda sit my hips back a little bit to get the range of motion I'm looking for. Three. Two. Now stay low for one.

Similar choreography, everything comes in. But the leg is gonna shoot off to the side. Here we go. Eight more. Eight seven six five four three two one and rise up. Definitely feeling that. Okay.

We're gonna do the same thing on their side. I'm gonna just turn around for space. So I have the opposite foot on the disc, hands on hips, sliding the disc back as I bend deeply into that standing leg and coming on up, leaning forward to weight the glute, keeping the spine long, inhale low, exhale, hi. The arms, if you want to. So in my opinion, if I'm going to add the arms, I'm really gonna work them.

I'm adding them with intention. So my elbows are straight. I'm trying to squeeze my back. Keep my arms behind my ears so the back muscles, the shoulder muscles are all getting some work in that posterior chain, right, firing up that back body. Stay low on the next one.

The knee and the elbows come in and out for 10. Two, three, four, five, six. Want that core working too. Seven, eight, nine, exhale as you draw it in 10. Great. Okay. So now we're taking it off to the side. We started with our hands on the hips. Slider is gonna press out. Hips drop. Low, working the inner thighs to come in.

So I'm not just thinking about coming up, really working that sensation of in. If you work on the reformer, you can think of your side splits here, pulling up or inner thighs together to find that lift. Adding the upper body if you want, overhead, and pull. And if there's something different you want to do with the arms, give it a try. Hips go back. Leg shoots out.

Four, three, the leg is straight as I shoot it out. Two, and now staying low. Draw the leg in, draw the elbows in so you're here instead of back off to the side. Here we go. Two three four five, can you get lower? Six seven Eight, almost there.

Nine last time. 10 and up. Okay. I know you're feeling it. I'm not even gonna ask. We got the heat going.

Let's save those for later. Okay. Let's grab our band for the next flow. As I was saying, this is a light to mediums. You're definitely gonna feel it. There is some resistance in this band.

So depending on the one you have and the length of it, you're gonna have to adjust it for the moves. Wrap it over your feet, but cover your toes. This thing has a tendency to just fly off. And so it's gonna happen during the class. We're just gonna go with it. Okay.

So it's wrapped over the toes. I'm gonna roll all the way back. Now how I hold this band depends on the move I'm doing. What I want to avoid is the sensation where it's pulling my wrist into a funky spot. So I'm gonna go hand grip for this move so the tails coming through my thumbs.

See if you can find that. Once you've got that underhand grip, draw your legs up, heels together toes apart come into a nice abdominal scoop and anchor your elbows down. Just like doing footwork on the reformer, press out with the legs, bend the knees in, heels together toes apart. If you want more tension, you know what to do, choke up on the band. Sometimes if my hands get tired because I'm holding on to this thing for a while, I'll roll it over my knuckles like this.

And then keep going. So now my grip strength isn't as compromised. That's also gonna make it a little heavier too. Four, keeping the tailbone weighted, core tight, three, Two, now hold everything long. You're doing your tendon stretch or your calf raises, heels, lift, heels lower.

The lower your legs are right now, the more core you're gonna feel. Five, four, did your band fly off yet? It's okay. Three, it's gonna happen. Two, and one, bring it all the way in. Take one foot out. Just leave that foot on the ground. Come right back into your scoop.

We're gonna practice a single leg move, pushing all the way out and bending in. So I'm shifting my gaze down to my pelvis. What I'm looking for is stability in my pelvis. This movement here in the back is what I'm trying to avoid. Once I feel pretty good about the stability in the pelvis, then I'm gonna hover the opposite leg and keep going, push and push. No tension in the neck and shoulders.

That's my reminder to myself, five, four, three, two, and one. Hold the leg straight. It's gonna lift up and and lower down. And lower down. I'm trying to meet my lower leg without losing my core stability. Five four three two and one.

This might remind you of a combination of your feet and straps on the reformer and your footwork. Okay. Coming back into the position, so I've got heels together, toes apart, take a little break if you need it, and then come right back up. Same move. Pushing all the way out and bending to come in, squeezing the heels together. There's an awesome awesome perk to be an up and an abdominal curl while you do this footwork because you can visually see what's happening in the core you can see what's happening in the pelvis, you can see if you're straightening your legs all the way, getting the backs of the knees to connect, because typically this is done with the head down. You can't see any of those things.

So now is the moment to correct and find precision. Keep the legs straight, door side, planter. Move the ankles as much as you can. We want flexibility in the ankle. We want mobility in that ankle joint. Four.

Three, two, and one, bring it in. Take the opposite foot down. Take little breaks as you need to. We are in flexion for a while and come on back up. Single leg press out.

And out. What I'm not doing is bending the knee and as close as I can. I'm stopping to the knees over the hip. I wanna keep tension. I'm trying to keep my leg going straight out and straight in versus wiggling all around.

It's not easy. Try the opposite leg extended. See how that feels. For me, more challenging on this side. Pushing out.

So this is teaching us to activate through our stabilizing muscles before we power through some of those bigger muscles, push and hold just the lift and lower up and down. Around eight, it's a great place to be eight repetitions, two. Three, resist the temptation to lift the lower leg and focus on lowering the leg that has the band. Last two, and one. Easy. Okay. Put both feet in again. We're gonna lengthen the band out, so I'm no longer have it rolled over my knuckles.

And extend the legs long. Coming into some reformer roll ups. Now, I can use this band as much or as little as I need. So let's try some straight arms and see how we do. Take a big breath in, look towards your toes, exhale, if I pull up on the band and keep my feet anchored, it's gonna help me into the lift, rolling back, and rolling down. The more I need the band, the more I pull to help find that connection into my abdominals and take it down.

I'm doing my best. I'm trying to roll through one bone at a time. And if you're needing a little extra mobility support, bend your knees like this. That'll sometimes help you get through a tight lower back. Alright. Let's do two more here.

And roll it down. Nice. Okay. We're gonna take one leg out again. And for this one, I like to cross the band. It just feels more stable. It's not gonna go anywhere.

My hold position is with the tail coming through the thumb again. So I feel super super strong on my wrists. Anch those elbows down. And for this one, you get to keep the head down. Alright. I've got one leg on the ground, one leg high to the sky. The more tension I have in the band, the more support, the more help I have in this move.

So choke up if you want it. I'm gonna cross the leg towards my midline without lifting the hip off the mat, and then swing the leg down around And you see how my arms didn't move, cross, and swing. I think this feels so good in my hip. This is a mat Pilates exercise. I far prefer it with the band than without the band.

I like the retraction of the femur into the hip socket right here. It feels really strong, and then the support as I go around in the circle. Try the other direction. So go open, down and around and in But keep the pelvis and the arms as steady as you can, because the movement's all happening at the hip. it's the open, then it's the swing.

Two more. One more. And lift. Nice. Okay. So I like to just keep the band crossed. Not too worried about that.

Take both tails into one hand. So it's the same side as the band. Bend the leg and meet me back up into your abdominal curl. You can put the other hand behind your head. Let's find that hover position with your low leg, and we're going into our bicycle move. One leg extends and one knee comes in. Push. Similar challenge to keep the pelvis steady, five, four, three, two, one. Now we're gonna go into our scissor move.

So one leg up, one leg down, push into the band. You can anchor your elbow if you want. Getting a little bicep work here too. Five, four, get that kick up. Three, two, and one, Okay. The easiest way to switch is to put both feet in for a find your alignment, and then take out the other foot. You heard it here Find the cross, hold so the tail comes out towards the thumb, extend the opposite leg long.

The more you choke up, the more support. Without moving the pelvis, the leg is gonna cross. And then it's okay to use some momentum. Because it's the momentum that's really challenging your stability. The hip is so strong.

It's meant to do this circular type motion, but we don't really do a whole lot of it. So think of this as like a therapeutic movement for the hip. It's so, so good for you. Cross. One thing I didn't say on the other side is notice if you're turning your ankle. Try to keep that ankle pretty straight. And you want all the movement of the hip joint where the leg bone meets the pelvis.

Let's reverse, cross, take it around. The more you do the less clunky it'll feel. Last two, and last one. Bend the knee, hold the tail so you're holding it with the same side hand, You could have hand behind the head and then find that hover. So we wanna stabilize the arm so we can create that resistance to press through and switch.

I find the higher I curl up, the more I use my hand to help me, the more stable I feel here. 54321. Send the leg to the sky for your scissors. I love it because you have to work to push down into the band. But you get that assist in the lift.

Kick high five four three two One and done. You can rock your roll rock and roll yourself up. We're gonna use the discs again. So put this for later because you're gonna see it again. I'm gonna use one. That's what I need for this flow. And my, mat, I'm gonna come down to the end because I wanna be able to slide the disc on the floor, but I also want the mat to support my upper body.

So I'm scoot straight to here. Bottom leg extends long. Top foot onto the disc. So this is the move I'm gonna be doing. So go ahead and kind of figure it out with your setup at home. Once you feel good about that, lift the hips up, find that side plank, reach overhead, extend. So here's my side plank position. The disc and the elbow come in.

In. Working to stabilize from that shoulder from underneath. Five, four, hips stay lifted. Three, two, and one. Now I want you to add a leg lift. Leg lower. Just four times. One.

Two. Three. And last time, lift and four. Take it down. You're still using that disc. Pivot. Now you're on all fours.

I like my knees on the mat, hands on the mat, spread the fingers wide. Come to a hover when you're ready, keeping the spine long. The leg that has the disc will go back, and then come right back to where it started. Push. Keep pushing your chest bone up. Keep the head in line with your spine.

Four more like this than we're adding on. Four three two, send it long and hold it. Drop that hovering knee, start to lift the leg. That leg coming up is your cue to drop the chest low. Lift the chest, see if you can find that disc, hover.

There it is. In out drop and kick. In out drop kick. In, out drop, kick, two more, and one more. Kick. Nice. Let's do the same thing on the other side.

So I'm gonna turn around. You'll be able to see it in a different way. So it's my top leg that's on the disc, toes on. I'm on my elbow and forearm, bottom leg extended long. I'll use my hands to set it up.

And then once I feel secure, that's when I add the reach. Pushing into the outside edge of that stabilizing leg, leg goes long and thinking about squeezing my inner thighs in. In and out. Five, four. These are similar moves we do on the reformer, but it would be the carriage moving. Three, two, hold one.

See if you can find that lift, lower, four of these. Two. Three. Lots of endurance here. And four. Bring it in and take it down.

So find your four point kneeling position. I'm, pretty conscious of my hand alignment. I wanna spread the fingers, and I'm trying to push equally into all the fingertip pads, so don't feel at my wrists. When you're ready, you hover, kick it and pull it in. If you're a visual person, imagine what it would be like to balance a ball on your low back, and then you gotta keep it real stable here.

Five, four, chest bone pressing up. Three, two, one, hold it out there. So the knee drops down. What I want you to avoid is dropping and then oops, lift the leg. Instead, I want you to try to make it feel like The leg coming up is the catalyst of the chest dropping down.

Find the disc, find the hover in out. Once you've done this a few times, you might go a little bit faster. In, out, sweet, two more. In, out, sweep one more. And bring it in. Well done.

Leave the disc where it is. Turn your whole shape around. We're gonna have both feet on the disc. Heels on. So not toes. So this thing can slide freely out to straight legs.

Let's take it all the way down. Now, we did a bit of a warm up with the roll up with the band to assist. Let's just feel what it feels like without the band. X heal up. Inhale down.

One more time. Not too bad, right? X heal up. Use that breath out. It's really gonna help you on the lift. Your exhale is like your gas pedal. Alright. Let's go halfway down.

Practice with your hands down Lex go out and in. If you're not getting enough bend of those knees, scootch forward. Pull and pull. Add the arms. Pull. Pull. So far so good. Okay.

So now we're gonna do a bigger range of motion. Think of this as a v up. When the legs go long, you go down, but not all the way to here. And then you gotta work through that hardest part of the lift. Low back has gotta go down to the mat, so don't hover, meet me here, like you're gonna do the 100.

And then scoop through. If you have a hard time with that roll up, This is gonna help to get you there. Four, three, two, one, and done. We're gonna stay up. That was great. Okay. We're definitely gonna see these guys later, so don't say goodbye to them. Let's go back to our band and focus on a little bit of upper body.

So I'm gonna take the band behind me, and I want it to be right around my shoulder blades. Not too low, not too high. And it'll kinda find its spot too. When I hold the band, I've got the tail coming through the thumb side, and my pinkies and palms are up. Okay? So find that alignment, on the knees, holding the core tight.

Let's practice the push. Now, where you hold changes how heavy it is. So find the right resistance for you. And then when you feel good, you're like, oh, this is not too bad. When you feel good, we add in thigh stretch.

So as the band goes forward, I lean back, and as the band returns, I rise. A lot of quads here. What I love about this is the band reminds me to push back into my ribs and keep the core tight, two more like this. One more like this. Alright. Adding the open close, this is like offering on the reformer.

So push open, close, and pull lean tilt, keep the core, close, and pull two more. Push, open, close, bring it home one more time, push open, close, and bring it home. That's awesome. Okay. Keep the band right where it is. You can kind of bunch it up if you want, and come into your four point kneeling position again.

So the band is in the same spot. And so what I can feel in my body is where my shoulders and ribs are. It's pretty cool. Let's do some cat cows here. So inhale, look up. I want you to drop your sternum down so the band has the least amount of tension.

Then exhale engage your core, push the shoulders up look down so the band has the most amount of tension, and then roll through it, inhale here, exhale here. In Pilates, we do a lot of piking movement. You have to be able to figure this out right here to pike. So it's teaching you how to find that scoop. If you wanna do tendon stretch on the reformer, You gotta do this.

Right here. Three two. And one more time. One. Awesome. Okay. So now we're gonna use this band around the arch of one of the feet.

I just like it really flat. I don't like it when it's all bunched up and it's around my foot. So I'm gonna put it around close to the toes, right? And I feel like it's connected. Similar set up with the hands, you can bunch it, and then you're just pushing down. So it's not gonna move.

Then we're gonna hover that leg, keeping the spine stable, kicking back, and bending in. You can adjust the tension and in. Kicking back, and in. So we know what it feels like to stabilize the ribs because the exercise we just did. So I really want you to focus on keeping that upper body strong for Three, I'm feeling a lot of resistance in this band.

Two, and then one more time. One. And bring it in. Okay. Little change. So take the opposite elbow to the foot that's in the band and drop it to the mat.

And you can hold both tails with one hand. Okay. So just hang on to that band. You're gonna come into your rotated glute series. If you've ever done a reformer class with me, you've done this. Need elbow. You're kicking back and you're kicking up.

Let's go. So if you wanna go for height, this is your one to really push it. Find a good connection with that upper body into the mat. Five, four, three, two, hold it long, sweep it down, and up. Let's do eight, seven. Feeling this all the way into the back.

654321 more time. One. Hello, hamstrings. Okay. I'm still a firm believer that the easiest way to switch sides is to put both feet in, kind of find your position, and then take the other foot out. So that's my twenty years of r and d for you. Alright. Hang on to that band. Find that kick and in.

Push. We've done a lot of work in this quadrant pednailing position. You know it. I'm not focused so much on height with my leg, but rather stability in my shoulders, alignment of my spine, and stability of my back. Four more.

Four three two, and one, bring it in. So it's gonna be the opposite elbow to knee, so that one's coming down. I gotta secure the band, take time, figure out what's gonna work for you. And then that knee comes towards the elbow. Kick out and in, I'm in a rotated position, stacking my shoulders, stacking my hips, kicking it up, and kicking back. Four more. Four, three, two, hold it high, sweep it and lift it. Eight, seven. Keep pushing energy through the toes. Six.

Five, four, three, Two, one more time. One and bring it in. That was great. I think that's harder than the reformer, honestly. Okay. Take the band. It's gonna go along the mat like so.

Stretched out, and you're gonna kneel on it. And just so you know, the more tail you have here, the lighter it's gonna be. So if you want heavy, you're gonna go that way. Alrighty. From here, I'm gonna grab the band, hold it in my outside hand, make sure your knees on it come into a side balance position. Arm is gonna go straight up, look at it, bend the elbow, kick that arm to the sky kick that arm to the sky.

You see my triceps shaking, bend and push. So when the arm is up, I want it directly hand over shoulder. Five, four, three, two, hold the arm up, leg pulses. Here we go. Eight seven, 654321, and take it down. Okay. You're still gonna use this band.

So stretch it out. And put it back to where it was. This is gonna remind you of your sidekick kneeling with a little support. Come way this way. Okay. You're gonna want the length here.

Your leg goes up onto the band. Right in the middle is good. Grab that tail. Things will kind of adjust as you go. Now, I want you to laterally flex in the opposite direction, and I'm gonna fix the band right here on my hip. Leg reaches forward, kind of like a rainbow direction and back.

Forward back. Forward. Back forward. Trying to keep the hips steady. Three push up into that band, two, and one, circling five. Four, three, two, one, reverse, five, four, three, two, one, and take it down. So hard. If you're watching this and not doing this, you have no idea how hard that feels.

You gotta do it. Okay. We're gonna do the same thing on the other side. So I've got it stretched out. I want this extra. This is gonna be your friend over here.

So that's why I'm on this side. Grabbing the band, the closer I hold to the knee, heavier it's gonna be, laterally flexing, outside leg lifts. So I'm pressing up. Just find that position I've got the tail coming through my pinky finger. That way my wrist is strong.

Bend and kick it up. So you notice I look down I do this on the reformer as well. I just feel less tension in my neck. You can look up. You can do a couple looking up to check your form.

A couple looking downs. Great exercise for the neck muscles. Four three, two, hold it up, leg pulses just focus on going up. Two, three, four, five, six, seven, eight, bring it down. Find that length. You think this band is gonna be supportive, right?

And then you get into it and you're like, oh, so now I'm using my opposite leg, and then grab that tail. Okay. And it'll sort of settle in as you go. You're laterally flexing now the opposite direction, hand goes down. Just fix it here at the hip. Here's your arc.

Forward back. Forward back. Try not to move the hips too much. Four it's the up, that's hard. Three, two, and one, find the center for circles, five, four, three, two, one, reverse, five, four, three, two, one, I don't know why I'm smiling because that's intense, but we did it. Goodbye to the band.

Say, so long. Let's stretch. Grab your discs. We're now gonna use both of them. Come to the edge of your mat again. Okay. So starting with a challenge and then moving into a stretch.

Sound good? We're gonna practice this in this quadruped kneeling position One elbow bends, one arm extends long, so it looks like that. And then push up and bring it in. Let's stay on that same side. Four, three, shoulder stretch, two, and one, bring it in. Now here's where things get definitely harder. You come back into a modified plank.

I'm gonna do three. If you want to do more, do more. Same move, stretch forward, push up one. Stretch forward, push up two, stretch forward, and push up three. Okay. I could have probably done one more.

You'll never know. Other side. So come into that four point kneeling position one. Learning the basics. Two, stretching that shoulder. Three, Four.

Do one more. Five. Okay. Walking it back. Children's of her wrist. It's a modified push up.

One elbow bends, the other arm goes forward, push down to pull in. One, two, three. That's hard. Okay. Keep the discs where they are. Turn your whole body around. New move, hands are down.

Both feet on the discs. We're pressing out to a plank when you're ready. You might have to adjust where these discs are. Spread the fingers, core is tight, push. From here, one knee comes in, opposite knee comes in.

Keep pushing the chest bone up. Five, four, Three, two, one, make sure you feel even, and take it down. New move both legs coming in together You got this. I know I said we're gonna stretch. We are, I promise, spread the fingers, chest bone lifted, push out to a plank, both knees sliding in and out. Two three, four, five, six, let's do two more, seven, eight, and bring it down. Nice.

We'll flip around one more time, and here's your stretch. These are gonna be wide, hips pressing up, both arms forward, chest drops down, down, down. Find that shoulder stretch, that abdominal stretch, round the back. I'll bring it in. Do it again. Press, let the hips lift, let the chest drop. Letting gravity do what gravity does.

And then scoop to pull. Two more, press it out, lengthen lengthen lengthen. And one more time like this. Big press out and bring it all the way in. Let's finish with a side body stretch.

So find your mermaid legs. You only need one. Keeping the hips pretty anchored. Slide out. Find that rotation.

Back up, and then you gotta work a little bit push down to rise up. Let's do that again. Slide out. Sign that rotation. And up. Two more times.

Stretches are best. When you can feel opposition. So as I'm reaching this way, I'm trying to pull this top hip in the opposite direction. See if you can feel it in your own body and rise Big push, twist, and up. I'll turn around so you can watch the hips from this side. So this is the side I'm gonna do my best to stay anchored.

So I can really feel the opposition pushing down into the disc and coming up One more like this, big push, adding that twist. As I reach, my left hip stays down, rotate through the upper body, push down to rise. Three more. Neck is long. Find an easy breath pattern here.

You work so hard today. Lot of sneaky upper body to hold on to that band. Forearms, biceps, grip strength, real important stuff, and come all the way up. We did a great job today. I hope you had fun, Come back to this class again and again because like anything, the more you do, the better you're gonna get, it's all about feeling confident strong and having a good time. So I'll see you again soon.

Bye.