Control & Power Cadillac

Hi, I'm Zola. Today, we'll be doing a fun Cadillac workout, and I am using a balanced body Cadillac today. Let's get started. Starting with your rollback bar, I'm placing my feet up against the silver vertical poles. Grabbing the outsides of the springs, sitting up nice and tall. Let's just press the bar down and feel ourselves growing taller through the spine.

Can you engage the glutes, its bones pushing into each other? Inhale to lift. Exhale to press. Inhale up. Exhale press. You should feel the work in your stomach as you press that bar down and try to lengthen through the back of the body.

Good. Let's do one more like this, keeping those wrists nice and long. From here, left hand goes to the center of the bar, try to keep the bar parallel to the floor. Right hand goes behind the head. I continue to press the bar down keeping the shoulders square, keeping the hips square. One more like this.

And then I add a twist towards the bent elbow, so for me to the right. And then come back to center. Exhale press and twist. Inhale lift. Good one more this direction.

And then we take it to the other side. Hand goes behind the head. The shoulders are pulling down the back and press the bar down and lift it up. Trying to keep that bar parallel to the floor. Press and lift one more time, adding that twist towards your bent elbow, feeling the spiral through the spine lifting up to twist, keep that leg that's keep the leg that you're twisting towards pressing up against that pole so the hips aren't going with you.

Let's place both hands on the outsides of the strings again pushing the bar down just a little bit to engage the lats. We do a roll down, curl the tailbone under, and paste your spine onto the mat until the head is all the way down. Once you're down, you're right back up, chin to the chest and peel right back up up up sitting up tall at the top. Again, a little press on that bar. Roll yourself down. Keep reaching the heels towards that bar.

Good. And then back of the head comes up. Roll yourself up. One more like that rounding down. Children stay connected to the back. God, one more time like this rolling up.

This time we rolled down, adding three pulls of the bar to the chest. So feel the back ribs, hug down into the mat, and pull the bar off. One more. Stretch the arms, keep them straight. Roll yourself up.

This time, just roll to the tips of the shoulder blades. So roll yourself down. The head stays lifted. Good and pull the bar three times from here. Three, two, and one stretch the arms roll right back up. This time keeping the spine long hinge halfway back, and we do those three pulls again, pull three.

And two. And one, lengthen the arms and come right back up. Reverse cork screw. So I'm twisting the bar to the right as I side bend a little bit to the right, roll down the right side of the spine, center at the middle, roll up through the left side of the back. And then come center.

We reverse that. So make the bar vertical, roll it down, come through center, twist it right, roll it up. One more each side, waking up your spine. Roll it up and sit up tall one more time, twist and pull and roll it up. Let's bring the legs together. I'm going to slide back just a little bit and roll to the tips of the shoulder blades again, push the backs of the heels down into the mat, connect the shoulders onto the back.

From here, I just crunch a little bit up and back down. Good, up, and down. Lyft, let's do five more, resist those springs as you come up. Three more, three, and two, Last one come all the way down one more time and roll yourself all the way back up. Good. Let's just give our grip strict grip strength a little bit of a break. And shake the hands out going into side sit ups.

So grab that bar again. I'm placing the balls of my feet on the bars, pushing my legs to straight and lying all the way down. In this position, it's really easy to play the front ribs out. So try to hud the front ribs to the back ribs and then reach long through the bottom arm to lift yourself up and then bring it right back down. Reconnect the ribs, mind disconnect it, lift and lower. Try to push into that back leg and keep that leg nice and straight and strong. Let's do five more here.

You lift. And lower. Think of reaching out to come up and down. You lift and two more times up. On this last one, we stay lifted. Hold it here. Place the hand behind the head and we twist the ribs to the bar, try to not take the hips with you and twist and open. Twist the ribs and open two more. Twist.

We twist and hold, pulse up, and up. Five more times, five and four, three, two, And one to finish nicely, lengthen the arm lie all the way down, and then bring yourself all the way up. Now scooch in closer towards your springs, and go in sort of mermaid legs I like to hook my bottom foot behind the pole. Some people like to do top. I like to do bottom.

The ball of my top foot is pushing into the pole. So I'm using my legs just as much as I use my arms. Continue to hold with the left hand and take the right over top of the left. We try to get the bar right over top of the head. From here, I try to take my elbow closest to the mat to the floor.

And then bring it right back up. So I'm pushing with my legs just as much as I'm using my arms, just as much as I'm using my core. Everything works together. And bring it up. Just one more here.

Good and close those springs. Let's switch sides. So turning the other way. And grab with that top hand. The top leg goes back, bottom leg is forward, and then lie yourself all the way down palm faces up.

Try to square off your hips and hug the front ribs to the back ribs from here. Shoulders connect to the back and lift yourself up and lower it down. Lift it up and lower it down. I'm trying to keep my arm connected to my head and use the arm pushing into my head to help me lift up. Lift it up.

Let's do five more. Five The legs are straight and strong pushing into the poles, lift out and up. Control it down. Two more. Lift.

This last one we try to stay lifted. Place the hand behind the head and twist the ribs to the bar. And then back to center. And again, twist. Try to stay out of the shoulders really hard.

Three more. Twist keeping the hips nice and stable, twists and hold, little pulses up. And up and squeeze and squeeze five more five. Four twist more. Three don't take the hips.

Good, untwist length in the arm line all the way down to finish. And then bring yourself all the way up, slide into the poles. I like to hook that bottom foot, push into the top foot, flip my grip. The hands go right above the head. And the hand that's closest to the bar holds the bar first, other hand goes on top. Length in the spine.

Take a big exhale to get that elbow down towards the mat. Use the legs just as much as you use anything else. Just three more of these aiming to keep the bar right above my head easier said than done, two more. One more. And bring it all the way back up. Go ahead and release that bar.

And then let's go into some arms springs. So lie all the way down on your back. I usually men measure long arms holding on to your handles, legs are bent, feet are flat on your mat. Hug the inner thighs together, feel the sits bones reach in towards the center. Good. From here, just press straight down and then straight up, and I have to remind myself to release my tailbone, press the arms down.

And lift it up. Good. Once we start the movement, we try to not let the springs close ever again and unless of course you need to make some sort of adjustment, but keep life in your springs. One more like this, and we continue with arm circles. So press down and open, up and in. Press down and open, up and in.

For me, my my goal, personal goal is to keep the wiggles out of the springs. Sometimes they just wiggle around, and I feel like I'm not connecting enough if they're wiggling a lot. Three more this direction, out, hug in and up, two more out and around. One more. Good. Let's press the arms down, have the palms face the hips, drive the shoulders down the back, we inhale to open, exhale to close.

You should always be able to see the arms in the peripheral vision. If you lose them, you're probably lifting them too high, and if you're lifting them too high, you're no longer connected to your back. Let's do one more here. Open and close, palms face the floor, lift the arms up. Take an exhale to press the arms down again.

Keep the upper arms down we do tricep press, bend and stretch. Bend and press. One more like this, And then we do four arm circles. So start with that same tricep press, but circle those arms out and up. Good. Trying to keep the elbows down as best as I can. Press down out and up.

One more this direction. And let's reverse those circles. So wave the hands out to the side, hug them in, and up. Trying to find that triset press every time before I bend the elbows again. One more this direction, out. Around and bent. Good. From here, give yourself a moment.

We go into the abdominal series of five, keeping the arms springs. So I'm gonna scooch you back a little bit because I don't wanna have to fight the springs to be successful. From here, knees to the chest, lift the chest up forehead to knees, and let's press the arms to straight first. I'm gonna make a fist with my hands and punch those knuckles forward. Single leg stretch.

One leg in, one leg out, and switch. Switch. Good. Keeping the chest lifted high. Four three. Two going right to double leg stretch, bend both knees, inhale, stretch up.

Exhale pull it in. Two more of these, inhale out, exhale bend one more. Single straight leg stretch. Can you lift the chest higher? Both legs up? And then pulse the top leg, pulse the top leg. Four more, four, three, two, One, last one with the springs heels together toes apart, inhale lower the legs.

Exhale lift. Three more. Push the heels into each other. I have that slight wrap of the outer thighs. One more.

And for crisscross, I don't use the spring. So I'm just gonna drop those off. Place the hands behind the head, and elbow to opposite knee, or armpit to opposite thigh. So you're lifting even higher. Try to keep both sits bones or not the sits bones.

Keep the sacrum flat on that mat. Four more, four, and three, two, and one. Bend both knees and rest. Take a breath. And rock yourself up to seat it. So let's spin around continuing with armsprings.

Grab them again. We do bicep curls. So wherever my butt was, I kind of keep it there. Roll yourself back down. Bend your knees, have your feet flat. Relax that tailbone palm space up.

This time you pull. Good. Keep the elbows pressing down into the mat, remembering to hug the front ribs, to the back ribs, hug the back ribs into the mat, Enter thighs squeezing. The whole body still works. Let's do three more.

One more. Good. And then bring yourself up to seated. Keep your handles we do rowing. So let's start with rowing one into the sternum. Good. I'm gonna get a little closer to my springs actually. Now from here, knuckles point into each other or push into each other. Curl the tailbone, undertake the hands with you as you round back.

Pause here. Keeping the shoulders down. Arms reach out. Palms face back. Press the hands back. Dive the forehead to the knees.

Maybe touch the thumbs together behind you, lift the arms up. Keep feeling that kind of hook in the front ribs, back ribs reaching to the ceiling, circle the arms all the way around. I like to take that stretch before I start over. Two more like this, curl the tailbone under, round yourself back. Arms reach wide, press the palms back forehead towards the knees.

Lift the arms up, circle them around, and get that stretch one more time. Keep the hands close to to the body as you roll back. Reach it out. Press back and round forward. Maybe the thumbs touch, but we lift. Keep pulling up in your ribs, circle around and take that stretch.

Then we do 90 degrees. Elbows are shoulder height, spine is long. Hinge yourself back. Bring yourself up, reach the arms forward, flip the palms, sweep the sides of your Cadillac, touch the thumbs. The ending is the same. We lift, lift, lift.

Circle around. Take that stretch. Start again. 90 degrees hinge it back. Bring it up. Flip the palms. Sweet.

Tap the thumbs, lift them up. Fill that stretch right here. Circle around. We do that one more time. 90 degrees, hinge yourself back. Bring it up.

Lean forward, reach, reach, reach. And then press the palms back. Touch the thumbs, lift it up and around. Good. Keep your seat where it is. You can keep your handles here to turn around 180 degrees.

For rowing three and four. Normally, we would hook the thumbs on the top before the Cadillac, we go to the same grip that we had before. So the springs will go over top of the shoulders. From here, from the ribs, hug the front ribs to the back ribs. I'm gonna slide back.

I already feel like I'm a little too far away. I'm already fighting the springs. From here, reach the arms forward, press it down, and up. Circle the arms all the way around and back to the ribs. Inhale, exhale press, inhale up, exhale circle. One more like that. Inhale.

Exhale, inhale it, and exhale circle. Good. Have the palms by the hips. I'm making a fist with my hands and pushing the hands into the floor. Round your spine. Inhale. Forehead to knees, exhale reach the arms forward, punch the hands past the feet if you can. Inhale, roll up, stack the spine.

Exhale circle the arms around. We start again. Hands by the hips. Inhale, exhale punch the knuckles forward. Inhale roll yourself up. Exhale circle the arms one more time like that.

Inhale round down. Exhale slide the arms forward. Inhale roll it up and circle the arms all the way around. And we'll get rid of those arms springs. So just let those hang back.

We'll do some shoulder bridge without any equipment. So you can center yourself on the mat, lie all the way down, hug the legs together, feet together, arms long by your sides. Now, curl the tailbone under and start to just lift the hips up. Keeping the inner thighs hugging. If you're tight in your hips and your quads like me, maybe they don't go very high, but if you have more freedom there, push as high as you can keep the pubic bone higher than the hip bones.

Good. From here, roll yourself down. Good. Try to press equally into both feet, inhale curl the tailbone under, exhale continue to lift, inhale at the top. Exhale roll down sternum first, ribs, waist, and hips two more times. I'm fighting to keep those inner thighs together. They just want to separate so badly.

Inhale at the top, exhale roll it down, firing up the back side of the body. I'm gonna bring my heels a little closer to my body, going into a full shoulder bridge, curl the tailbone under, lift the hips up, up, up, right leg goes up to the sky, flex the foot to lower, point the toes to lift, flex to lower, point to lift, one more, flex to lower, point to lift, bend the knee, put the foot down, I like to readjust before I go to the other side. Left leg up. Flex to lower. Point to lift.

Flex to lower. Point to lift. One more. Bend the knee, put the foot down, readjust, and then roll yourself all the way back down. Good. Let's hug the knees to the chest. And you can rock up to seated Going into leg springs. Now, since I'm on a balanced body, Cadillac, I'm going to lift this bar a little bit higher so the leg springs can be a little bit heavier.

So I'm gonna bring it up past the rollback bar, so they'll be lifted pretty high. Make sure your screws are nice and tight. I'm gonna take this rollback bar, make sure it's behind the equipment and out of the way. And lie back down. So I'm taking the spring on my left side to my right foot, so crossing it over the midline.

Hands will hold the vertical poles. I'm going to straighten my arms and push out a little further just to have a little extra tension in the springs. If you don't want that, just pull yourself in, keep the elbows bent and hug them in towards each other. My opposite foot is flat, and I just press the right leg straight up and pull it straight in keeping it parallel, so pressing up and pulling in, pushing out. I'm pushing my heels of my hands into the pole. So I had that oppositional stretch as the heel reaches forward, my palms press back or the heels of my hands press back.

Let's do one more, press out and hold. Now from here, I'm straightening my left leg all the way down on the mat. So I have two straight legs. Press that right leg straight down and left it straight up. And because this right side is loaded, I have to think about reaching the right leg longer than the left to make them just even.

Think about the sides of your waist being nice and long. Especially on that right side or the loaded side. Also, keep in mind, we don't want to push into the back of the knee, so I'm thinking of pressing this spring down using where my glute meets my hamstring. Let's do one more. Good lift that leg up to the sky.

Give it a slight turnout. I'm gonna point through the toes for single leg circles crossing over, down around and up. Over down around and up. And same idea with the leg spring. I don't want it to wiggle around so much.

We want to keep the spring nice and straight and not like a snake as I move three more. And two, and one. Good. Bring that leg up to the ceiling. I'm bending my left leg and putting the foot back down on the mat, letting the arms go down to the mat. Two. From here, let the spring close and then just push the foot forward to give your spring a little bit of tension. So we don't want to be too far out with that leg. Now, going into a single leg bridge, I'm gonna roll the hips up, keeping the right foot pointing straight up to the sky, and then roll it right back down.

That again, keeping in mind not to push into the back of your right knee really easy to do, especially when just this one side is loaded. Good. One more time. Let's lift the hips, try to keep them lifted, and also try to keep them even. Right? Let's lower that leg down. And lift that leg up. Good, press down. So just like your shoulder bridge, just adding a little tension on that right leg.

Two more. And on this last one, keep the leg about at the height of your opposite knee, and we just open and close. So as the right leg opens, the left side stays stable. You'll see Lots of adjustments happening, so the rest of the body stays steady. Two more open and close.

One more. Good. From here, lift the leg up first and then let the hips come down. Nice. If you wanna take a little stretch, you can before you slide that loop off.

And we switch sides, right strap, left foot, hands go back. And then make sure you're pushing back into those pulls. So the whole body's still working. So both knees are bent to start, right foot is flat on the mat and just press the left leg straight up and pull it in. And again, trying to keep my springs from wiggling out and control the out.

Control the in. You can always tell which leg has to work a little harder or fight a little bit harder. Because you can see how much the springs are wiggling. Let's do two more, press it out. Pull it in one more, press out and hold. Let's lengthen the right leg all the way down on the mat.

Push down into that heel and then left heel presses straight down and lifts right back up. Good. Again, thinking of that leg getting longer than the stable side. And that just might make them even and lift. Good. Push in the back of the thigh, not the back of the knee. Something I have to consciously think about Don't forget about your upper body pressing the back ribs down into the mat and keeping the tailbone nice and heavy.

Let's do one more. Good to lift that leg. Turn the leg out slightly. I'll point through the toes and then single leg circles over, down around and up controlling that spring, over, down around and up. One more.

Then we go the other way out, down across and up, out, down across and up, three more. Three Again, reaching that top leg longer than the bottom as it crosses over one more. Good from here, bend your right knee again. Let that let the arms come down by your side. Let the spring close for a second.

And from there, press the leg forward just a little bit to open those springs back up, lift your hips up to the ceiling, and then roll them down. And again, lift up. And roll the hips down. Good, lift up. Trying to keep the hips evenly lifting up.

Lift the hips up and hold. Good. From here, press that left foot down. Lift it up and push. And a lift. Push.

Two more. And on this last one, keep the leg down. We open and close from here. Open keeping the rest of the body stable. Close. Open, close, open, and close.

Two more. One more time. Bring it back to center. Lift the leg up first and then let the hips come down. If you want to take a little stretch before you slide that loop off of your foot, that feels nice.

Good. And then we're done with those. So going into rolling stomach massage, using your rollback bargain, so I'll have to fetch it, bring it back in front. And make sure those springs are nice and straight. So if you like to use a sticky pad under the legs or over top of that bar to keep the friction between your thighs and the bar, feel free. Now, I'm still on these yellow lighter springs.

If you are not using grout springs, which are inherently heavier, you can try to use a heavier spring like maybe two red springs. But I'm gonna try with these yellow springs. So same arm position as your leg springs, you're pushing yourself forward until the arms are straight, and this time you definitely want them to be straight so you can really use them. I'm keeping my legs separated about the, as far as I can with these springs, but keeping my heels together. So I have a little v shape or diamond shape going on here. Now, shoulders pushing down the back, I start by bringing my toes to the mat, rolling my hips up, make sure those knees stay nice and bent, Once I'm lifted, I take this whole shape knees to the sky, then thighs towards the chest and roll down through the spine.

Good. Toast touch. Roll it up. And one piece lift the knees to the ceiling using the back of the body, bend the knees and roll it down. We do one more this direction, down, roll it up, lift, knees bent and roll it down. And then we we do the reverse of that.

So I tap the toes down first, bring the thighs to the chest, knees to shoulders, the knees to the ceiling. Keeping the straight line in the front of the body, touch the toes down, roll your hips down. We do that two more times. So knees to the chest, knees to the shoulders, knees to the ceiling, toes to the floor, roll it down. One more, thighs to chest, knees to shoulders, knees to the sky, find that straight line in the front of the body, toes to the floor, and roll it down. Take your hands onto the bar, carefully take your legs off and very carefully close those springs.

Good. And we'll be done with the roll back bar for today. So you can hide it. Next is flying eagle. So because I'm on a balanced body catalog, I have balanced body springs, I'm going to use the leg springs, which are the purple springs here. Keeping the black strap on so I can wrap my hands around those black loops.

I also have this strap. If you don't have a strap, option to either use a friend to hold your ankles down or hook your ankles on the opposite side of the Cadillac. It doesn't give you as much security, but give it a go. See what you can do. So I'm sliding my feet under, and I'm hooking my toes on the back. So double whammy.

So from here, lying down, pulling the belly up, and then keeping the legs together as best as you can. Think of pulling straps on the reformer on the long box. Right? So I have my hands around these loops, and I'm pressing my hands down towards the floor, first connecting the shoulders to the back. As I press the hands down, I start to lift up from the belly, circle the arms forward, and then bring everything down with control. So there's a point where you do use lose a little bit of tension in those springs. Circle the arms around, forward, and all the way down. Good.

Fighting for my life to keep these legs together, press the knuckles down towards the ground, pull up from the waist, arms stay long, circle the arms around and forth, lose the tension of the springs, and then bring everything down. Good. We reverse that. So again, just like t pull on the reformer long box, kind of start to push the arms back. I start to lift the chest up. I feel my back muscles working. I drive the knuckles down towards the floor, lift a little bit higher and come all the way down with control.

Again, lifting those arms, think of t pull on your reformer, press the arms back and down, and then bring the body down with control. We do that one more time. So, arms lift, connect the shoulders to the back, circle the arms back, around and down, punch the knuckles down to the floor and bring everything down with control Good. Let go of those straps and push back to a child's pose, your little reward for a hard exercise. And you can roll yourself back up let's use the push through bar. So I have one red spring connecting top loaded to the push through bar. This is a nice reward for your flying eagle.

So arms are shoulder width. I'm pushing the bar up to the ceiling to start. Feel that nice stretch and using my stomach keeping the arm straight, roll back and push the bar through. Get your stretch here, relax your head, breathe into it, inhale back, exhale lift, inhale back. Exhale push.

One more time, inhale back. Exhale lift. Inhale back and exhale push. From here, close the spring. Keep your seat where it is and turn around one eighty.

Very carefully. Look back. I'm going to do palms down first for reverse push through. Just so we're not hurting our shoulder any kind of funny way, push that bar down with control and then find it with the other hand. Now for some, this is a really big stretch. I'm going to start by bringing my forehead towards the knees, and very carefully lifting the bar up.

Getting a really big stretch here. Keep the abdominals engaged forehead to the knees. Curl the tailbone under just like regular push through I'm initiating all of the movement from my pelvis. Good forehead to knees and lift. Really big stretch.

Reach the legs long, forehead towards the knees and curl the tailbone under to push back into that stretch. Now come halfway up, flip the palms very carefully. Good. I'm gonna go forehead to knees, lifting the bar up a different stretch. Forehead to knees, curl the tailbone under round back. Lean into the stretch very carefully. Good forehead towards the knees and lift.

Foreheads to knees and curl to go back. One more. Around forward, curl the tail to go back. Good. And from here, very carefully, I'm gonna flip my palms down first. Let go with one arm.

Close the spring carefully with the other and just round over the legs to give my shoulders a little break. And rule yourself up. So continuing with the push through bar, we'll do shoulder roll down. So bring that bar down. So the silver poles are parallel with each other.

Bars hanging straight down to the floor. And I'm putting the balls of my feet on that bar legs together. Now once I lie down, the bar comes a little bit towards me. I wiggle forward so that bar hangs straight down. Good. Feel the spine, nice and long, tailbone heavy, and legs straight. From here, bend the knees.

I like to keep the legs together, and then keeping the hips down, just stretch the legs up to the ceiling. Once your legs are straight, Then you can curl the tailbone under, roll the hips up. The bar goes a little bit higher. Right leg kicks up and back, and then lower down. Switch side. So left leg.

Do one more each side. Keeping those hips nice and stable. Both feet go on. Let's roll through the spine to come all the way down until the tailbone hits that mat, then you get to bend your knees and push the bar forward. We do that again.

Bend the knees, stretch the legs, roll up through the spine. I'm starting with the left leg this time, lifting up to the ceiling to go back. Reach up to go back. So we're not just kicking the legs. One more.

Good roll down through your spine. Feel that nice massage on the back of the body. It's really good and then bend and press. Go to one more time. Bend and stretch.

Roll it up. Starting with the right leg again, lift to go back, thinking of a reach, not a kick, right leg up, and left leg up. Good. Roll down to the spine. Bend the knees.

Push the bar through. Good. Keep the leg straight. Here's the fun part. We lift the arms, crouching to chest. And roll yourself all the way up and forward.

Get a nice stretch here. Very carefully. Hold on to the bar with your hands and take your feet off. From here, keep the bar reaching down. Seamlessly try to go on to your stomach right away for swan. So the forehead reaches down to the ground.

The arms stay straight. The bar is hanging straight down. Pubic bone just a little bit pulls up towards the belly button so the tailbone is long. And then just for a stretch, bend the elbows wide to the side. And push it through.

As the elbows bend, they also lift a little bit up to the ceiling for a deep stretch. And push. One more like this. You bend. And press.

Now I'm placing my right cheek down on the mat. I do the same thing. See how the stretch feels different when your head is off to one side. When your neck is twisted a little bit. One more time.

Bend and stretch. And then we turn the cheek the other way. Bend. And stretch. I have a lot less range when my head is turned to the right. One more time. Bend.

And push forehead to the floor. Keeping the arms straight, plug the shoulders down onto the back, pull up in your belly button, push the bar down towards the floor to lift the chest up. And then lower it down. Long legs reach, inhale to lift. Exhale to lower.

One more time. Inhale to lift. Exhale to lower. For a bigger stretch, we bend the elbows wide to the side. Get the bar behind the head, start to push the bar up to the ceiling. Good. Bend your elbows.

Keep the bar behind the head. Push the bar through. Two more like that. Elbows wide, bar stays behind the head. Start to adjust the elbows inward and push the bar up to the sky.

Bend your elbows and lower it down. One more time, I'm fighting to keep my legs together. I don't think it's working, but I'm trying. So try to squeeze those legs together, reach them long, and then lift. Bend and push. And we do one more child's pose.

So keep one hand on that bar. Let the spring close first, and then push back to a child's pose. Roll yourself up, and you can unhook your push through bar spring. We will now use the trapeze so get your trapeze hook it up. And the trapeze distance will be your wingspan.

So from the opposite end of the Cadillac to your opposite fingertips, that's where you want pretty much your trapeze to be. You will also need your rollback bar again. You'll lie down. You wanna be aware the trapeze is under the shins and then put your feet in that trapeze. So we'll do this two different ways. First, wrapping the feet around the strap.

A big turnout here, so lengthen the legs and plug the shoulders onto the back from here. Since I'm talking, my breathing won't be what I'm saying, but I guess do what I say not as I do. From here, you inhale to lift, hold your breath. Three, two, one, you exhale roll the spine down. Again, you inhale lift and hold your breath.

Three, Two, one, you exhale to roll your spine down, lifting the arms with control. One more time, inhale, press the bar down, lift the hips up. Hold your breath longer. Five, four, Three, two, one exhale roll everything down slowly, five, four, three, two, one. Now, same sequence with the legs parallel and together. See how it feels different on your body. So the heels are pressing straight down into that trapeze. From here, inhale lift and hold.

You wanna be aware of the three, two, one, roll it down for three, exhale, two, and one. Again, inhale to lift, hold your breath. Three, two, one exhale roll down. Three, two, one. We do it again. Hold the breath for a little bit long, but then hold your breath. Three, four, three, two, one exhale roll down. Five, four, three, two.

One one more time like that, reach the legs long, the bar down the the hips four, three, two, one exhale roll down slowly, five, four, three, two, and one. Good. You can take your feet out of the trapeze, release the bar, rock yourself up, spin yourself around. We are ending with spread eagle. So again, move that roll back bar out of the way. If you want to do a fancy transition, we'll stay down first, place the balls of the feet on the poles, keep the heels on the Cadillac, climb your hands up, up, up.

And then in one piece, you just straighten the legs and stand yourself up. Now, I'm going to adjust my hands. I'm actually gonna take them below the pole, the vertical pole, and I start by straightening the legs, squeezing my glutes, opening the chest and lifting the chin, feel that stretch in the upper back. And then from here, I bring my chin down towards my chest. I keep my shoulders connected to my back and I start to I don't wanna say lean back, but start to round yourself back, but keep the shoulders connected and feel the opening of the back. From here, curl the tailbone under, roll yourself up, bring the hips forward, unfold the spine, open the chest, lift the chin, open those shoulders, and then curl your chin down towards your chest. Start to pull with control away from those bars.

One more time, curl the tailbone under, roll yourself up, press the hips forward, open the chest, lift the chin, feel the stretch in the calves, and last one, chin to chest, bring yourself back, but keep the shoulders on your back. So don't connect the disconnect those shoulders. But from here, roll yourself up until you're standing straight up. Step back. And you are finished.

Thank you so much. I will see you next time.