Pilates Strong Flow

Hi. I am Lara Hamlin here for a full body reformer workout. Today, we'll start on three springs with some core warm up and leg and footwork. So spin your body around, scoot right to that edge. Bar is up to the height that works for you. Again, three red springs, arms reach forward deep breath in, and exhale begin to round and roll all the way back down, line our body onto our machine. Palms pressing down into the mat, shoulder blades, pulling down into the back. And then from there, pull your knees from your core all the way in towards your chest.

We'll keep those toes pointed, inner thighs squeezing tight, begin to lower the toes back down towards the ledge, towards the springs. Maybe they tap, maybe they don't, and then pull unable to spine, pubic bone to sacrum, engaging deep core muscles to draw the knees back in close. Again, just like that, slow to start here deep inhale as you exhale imagine, of course, at tying your ribs, your abdominals all like a string tighter into the midline. D breath in, feel the lungs, drawing that errand, maybe ribs slightly expand, exhale, inner thighs squeeze together, belly button pulls down. Two more times here, keeping that chin lifted away from the chest. Beautiful open neck and throat.

Once more. Legs, feet, knees lowering down, exhale drawing knees all the way in close to the chest. Once they're back, there are strong flex of those feet to then bring your heels onto the bar. We're gonna start with our heels on pose flexing up, press the mat away, the carriage away, take a breath in, and exhale resist to return right away waking up the back of our legs, pelvis stays neutral here. We crease at the hip flexors, knees straight up to the ceiling, inner thighs together engaging right underneath where that sit bone butt cheek is working that glute max, inhale lengthen, exhale resist using the back of those legs.

Press deep in the belly to resist. Again, still warming up the whole body, core is engaged, shoulders are open, chin is lifted for two, and return once more. We press We resist about halfway in, taking a little pulse, pressing back an inch or two in an inch or two out and resist. Again, pelvis stays in this neutral position. A lot of the time we start to tuck our pelvis like so. When we go through leg and footwork, we wanna feel it lengthening, tailbone, sit bones lengthening underneath the bar.

That allows us to properly work the back of the legs. We'll still feel the top of the legs, but we don't wanna overpower with those quads and really focus on those transverse abdominal. Two more out. And in last little pulse, and then press all the way out deep inhale. Strong flex of those feet, bending those knees to come all the way in. From there, drawing the legs to a tabletop position.

Knees over the hips, shins parallel to the floor, begin to extend the legs up as straight as your body allows, again, keeping that pelvis neutral, and then bend the knees right back to tabletop belly pulling down and in, lengthen up through the legs through the toes. And exhale to resist and bend. Using that breath, opening up through the back of the hamstrings, deepening through the belly to bend twice more inner thighs squeeze tight lengthen up. And bend it in. Once more legs extend, exhale knees, bend, toes come onto the bar in a high heel, high relevay position.

Staying parallel, press all the way out deep inhale. Exhale to return, lengthening through those legs all the way out through the crown of the head. I like to think of magnets drawing my ankles, knees, inner thighs together, really finding a full extension of the leg here as long as you have healthy knees, healthy joints, we wanna work to our full potential, really lengthening through the body. Deep breathe in. Deep breathe out.

For four. Again, creasing at those hips three and resets the last two. Last one coming in to hover off the ledge, little pulse back and in. Out and in. This could be as bigger as small as feels good in your body for this pulse. Just making sure the carriage doesn't collapse into that stopper.

Again, working the back of the legs keeping that pelvis neutral, continuing with a nice smooth breath for four, three, two, and one lengthen legs all the way out nice and straight, lift those heels higher, reach the crown of the head further back, feel those legs lifted and engaged, and then bend at those knees to come all the way in. A deep breath once you arrive, pull the belly down, begin to extend those legs back up to the ceiling. Finding an external rotation, turning out engaging the back of the legs, take a breath in, exhale draw the ribs tighter, begin to lower those legs down. Maybe they hover, maybe they tap the bar, lifting right back up inhale. Pull the belly deeper exhale to lower.

Inhale to lift. Working with your range of motion here. Deep breathe in. Palms pressing down. Back of the head pressing down into that headrest, staying open through the neck and the chest for a two.

Pull the belly deepers. Those legs lower a little further. Maybe they hover or tap that bar. Last one inhale, and exhale. Reach all the way back up.

From here, keep that external rotation, bend your knees. Again, we crease at the toes, balls of the feet on the bar in our pilates stance. Press on out inhale. Pull the carriage in as you exhale moving a little bit quicker here. Again, we're working the back of the legs. Now in our external rotation, inner thighs open, heel bone squeeze together, inner thighs and seat squeeze together. Press and resist, lengthen out and in.

Inhale and exhale for two. Last one, halfway to hold little pulse back and in and out and resist. Inhale. Exhale, press and resist really squeezing heal bones together, sit bones together, feeling this, working the back of those legs for two. And one, press all the way out. Deep breathe in. Exhale bend those knees, opening to the diagonals.

From here, keeping those thighs where they are, extending the legs out to a nice high v. We're gonna start with a beat in fifth, right leg in front, left leg in front flex through the heels open to a wide second. Left leg in front, right leg in front, and open, a little bit quicker, breathing in, exhale open. Left and right and open. Right and left and open.

Working on squeezing our inner thighs together, really wrapping those inner thighs towards the chest. That way we feel the back of the legs engaged, pressing down with the palms, one more time each side. Right and left and flex. Left and right flex hold. Hands come to the inner thighs.

Press them a little bit wider. Again, inner thighs rotating around and up and then bend at the knees, bringing the heels to the edges of the bar. Now make sure you're not totally collapsed here, maybe draw that second position a little bit narrow, or palms down, heels onto the bar as we press out on the inhale. And return creasing at the hips, again, opening up through those inner thighs and hips, engaging into the back of the legs, lengthen to press, resist to return. A nice long length through the knees, through the thighs, flexing back with the toes, strengthening those muscles along the shins in the strong flexed foot position for two. Last one, we pulse pressing out and in and back and resist. Inhale. Exale for a four.

Three. Last two. And one. Again, pressing all the way out and returning the carriage back in from there, we'll bring the legs back together, lower the feet onto the bar, reach those arms to the ceiling, take a breath in, and exhale to round and roll all the way up. From here, we'll lower our foot bar, change our springs We'll move into some arm, upper body core work here. So I'm gonna change to a red and a blue legs extend along over the bar.

Reach those arms forward. We'll take a moment in this forward stretch. Breathe into the back. And round and roll all the way back down. Now from here, we want a little bit of space between our shoulder blades and the blocks, bring your straps around your four fingers, start by making sure they're nice and taught. Engaging into those abdominals, we'll float our legs up to a tabletop position, shoulder blades pull down into the mat, into the back, and then press the arm so they're right up over your shoulders.

If you have handles, maybe you hold on with a tight fist here, wherever you are, I think shoulder blades pull down, chin stays lifted, carriage, and arm stay exactly as they are. We'll start by extending that right leg long and low on the inhale. Pull the belly in to draw the knee back to tabletop on the exhale. Left leg long and low hovering over the ledge and the bar, zip up through the waist, draw it and right leg inhale, exhale to bend. Left. Pull it in.

One more time each side using that low belly, transverse abdominals right across that waistband area to secure the pelvis. Take a breath in here. XL press the palms down to the sides. Just moving from our shoulder joint, inhale arms up, exhale arms press. Chin is lifted away from the chest.

Her body is working opening up through the arms and the shoulders, still staying nicely engaged to the low abs. One more with just the arms. Now we're gonna combine as arms lift, right leg extends inhale, bend the knee, press the arms down as you exhale, lengthen those left toes forward arms up, exhale, press. Using the breath, using the belly. One more each leg, inhale reach, exhale draw it. And last time left bend the knee from here, bend the elbows, think 90 degree bend of elbows and knees inhale, curl up as you extend the arms, head back arms, bend, inhale, curl up and over the ribs. Two more times to get back and up and forward. A little more work for that low belly, sink it down as you curl up, adding an extension of those legs. Arms and legs reach forward, gaze is forward.

Take it back on the inhale, curl up reach up exhale. Whatever level of diagonal works for you and your body today, one more time. We hold it up. We pulse our arms into three, four, five, exhale to three, four, five legs stay long and low chin hovering over the chest. Breathing in. Breathing out.

Inhale and exhale. Each time you blow that air out of the lungs, you watch your belly button sink a little deeper to the mat. We have five. Exale. Sure four. Maybe those legs lower another inch. Three.

Can we reach a little higher over the ribs? Two. One more deep breath in and exhale out to three, four, five, stay hold reach, curl up one inch higher, draw the knees in, bend the elbows, and release the head down. Will bring the carriage back home, and then right away place our feet into our straps, into our loops. I'm staying on a red and a blue. My head rest is staying up from here arms lower, heels bend in, and legs extend to a nice long 45 degree angle. We'll keep this external rotation against squeezing heels in her thighs, glutes together as those legs float up to about perpendicular, just keeping pelvis anchored, using the belly again, using the glutes, hamstrings to press those legs back down long and low.

Creasing at the hips, any little stretch for the back of the legs, and then engaging to lower. Inhale legs lift up, exhale legs lower. Twice more we lift. We lower. One more inhale, and exhale, staying turned out, making a nice big circle, legs lift up, and around down together, inhale, and exhale, again, feeling inner thighs rotating upward, back of the legs squeezing together behind the seat.

Inhale, and exhale hold at the bottom, reverse, making these circles controlled, but maybe a little bigger, really allowing the legs to lengthen out for three. Press and squeeze it tight for it to One more circle and hold from there, flex through the heels, take the legs parallel small quick circles up around squeeze, up around squeeze, really feeling a little more activation between the inner thighs, like magnets drawing tight. Four more. Three. Keeping it long and low to One, we reverse around, press from the seat, circle, press staying really controlled in those low abdominals for four. Three. Last two Last one, legs lower. Point up through those toes, lengthening legs all the way back, taking the straps carefully, and we'll take our feet out.

Bringing the straps back to the loops, extend those legs along over the bar, arms to the ceiling, inhale, and exhale to round, and roll all the way back up. From here, we're gonna move into a little more side lying leg work. So I'm gonna use one blue. You could use a red or a yellow if you want a little heavier, a little bit lighter. I'm gonna lower my headrest down here because I choose to be propped up on my forearm like I would with the matte side line work. A little more activation versus being flat.

Laying down. We're gonna take that front strap and place it all the way over our left leg. So thread your leg through it until the strap is past your knee somewhere on your thigh. From here, those feet are together. Again, I'm pressing my forearm into the headrest, maybe holding on, just making sure our hands are out of the way. My heels are in line with my seat. My knees are at about a 90 degree angle, maybe a little bit closer towards me.

And then begin with a simple clamshell, rotating that knee up engaging underneath the seat and resisting to close inhale to open, exhale to close. Now the whole time I'm pressing my right forearm down, I'm lifting my right obliques up, so my cast of my shoulders stay open and away from those ears. Rotating again, working this external rotation, this outer medial glute. I haven't called it the good dimple out here. How hard can you strengthen that area for three resisting down. Two great work here without a strap, maybe a band, whatever you wanna use here. One more time. We're gonna do a very similar movement but create a little more challenge by lifting the feet in the shins and then make more of a diamond shape and close.

I believe it's like a marquee diamond pulling those bottom ribs up and away from this headrest and shoulder block trying to stay lift and engage in the upper body for a four. Rotate for three. Last two. Resist once more open. Close and release those legs down. We should feel nicely warmed up in that outer left leg.

I'm gonna bring this loop back around my foot. Careful with that bottom arm. Extend your legs straight. Make sure your heel is in line with your hip and the crown of the head, as well as pretty much this elbow. I don't want to be rolling forward.

I want to stay really nicely lifted from here. Lift that left leg up a few inches. Lower it down a few inches. Not huge movement. Just now waking up a little more abductor, that outer beautiful leg line, lift and lower for three pulling up in the waist to one more holding it here.

Little circles forward up around and back We circle around. I like to kind of think of keeping my circle within the frame of the reformer here. So I'm not going too far forward or too far back. I'm really working again core pelvic stability for two. Last one.

Rubbers taking it back, squeeze the seat, lifting around, back up and around continuing to stay lifting and open through the chest for two Last one. Press it back to hold and with control, bend the knee in. Very carefully. Take your foot out, bring your carriage, your body back in, strap back onto its holder. Then we'll take a little mermaid stretch, kind of reverse the direction.

Hold on to either your shin, ankle, maybe side of the carriage, right arm reaches up, pull the shoulders down, inhale, take that side stretch, maybe look up, down forward, whatever allows this right side body to really open up. One more breath here. Reach a little further up and over. And then come all the way up. We'll turn for our second side.

Spring stays the same. You get my backside now. We're gonna pull ourselves very carefully over remembering we're on a light spring. Left forearm is on the headrest here, so we're still working that upper body, and then that right leg is gonna thread all the way through the loop. I'm starting with my knees, forward heels in line with the seat.

Shins are down, shoulders are down and back. Rotate from that right glute as we rotate the right knee up, inhale, and down on the exhale. Keeping my pelvis square. I almost think of pressing my right hip point and bone forward in front of me. Oftentimes when we do these clamshells, whether you're on a reformer, a mat, you, the body wants to, like, rotate back. Yeah. I see it a lot.

We wanna really keep this stability. So if having that top hand here helps maybe go there. Think right glute squeezing right underneath feeling that external rotation for two. One more time, open, and close. Now again, upper body stays where it is.

Those shins, those feet lift. Then we make our beautiful diamond shape opening and closing. Little more external rotation and also internal rotation. Again, as we strengthen that outer glute, we open up in the hip joint, both necessary. Inhaling and exhaling trying to stay connected in our left shoulder blade, our lat, our bottom left obliques for three, resist last two.

Squeezing heels together, glutes together one more time, and release the legs down from there. Right foot comes in carefully right around that arch of the foot. Left forearm presses down, right leg extends out long. Again, right hip is slightly pressing forward. Don't let it drop back. Pull the shoulders away from the ears. Little lift.

Little lower. The more you reach out through that heel bone and flex, especially that little pinky toe back, the more we're working this outer leg line, this abductor helps prevent any supination. If you tend to walk rolling out on that little pinky side of your foot, the more you pull that little pinky toe back, the more we strengthen this area to help really support our legs. If you're tighten those IT bands, this is a great exercise, really flex through that heel for two. One more. We take our circle, keep it within that frame, not huge movement, beautiful control, forward around and back.

Maybe hand comes to hip as a reminder to keep yourself anchored here for three. For two. Last one. Staying really parallel. Reverse the circle. Press them right underneath that sit bone and butt cheek.

Back up and around. I'm being careful that my strap here just floats right over the shoulder block for three. And two, last one, press back to stay. And carefully bend the knee in. Once again, we'll cautiously take our foot out, bring the carriage back to rest, rehook your strap, and then sit on up for that mermaid stretch, loosen up those outer glutes right hand to shin or mat, left arm up deep breath in, exhale take your side bend.

Open up through that left side waist. Pull the shoulders away from your ears, lengthen through the fingertips. One more breath in. Exhale take it a little further. From there, come all the way up.

We'll swing our legs around and then hook on at least two more reds or all your springs. I'm just gonna go for it here, put them all on. We're gonna bring our short box up onto our reformer. So we wanna make sure the the boxes isn't and carriage aren't moving around when we're seated up here. If you're on the taller side like me, we'll place the box over our shoulder blocks. If you're on the shorter side, you can place it in front.

Once you find your seat here right in the middle, reach for that short strap. Somewhere underneath and by your springs, and then carefully hook both feet inside. I often cue a slightly soft bend of the knees here. That way we're not locking out and overworking our quads. If anything, we should be engaged underneath the seat.

Can we squeeze our sit bones a little bit? When you do that, you'll see how your body lengthens up longer than you're engaged here allowing the tops of those hips and quads to relax a little more. Gonna take our eye dream of jeannie arms shoulders back, simple round back to start. Deep inhale to prepare. Long exhale to take it down and back. Inhale to sit tall.

Challenge your breath here, exhale. And he'll find length through your spine. Exale. It's like you got punched in the gut. Pull your low belly back, knit your ribs together. Think olders over the hips, lengthen up tall twice more, exhale to contract.

One more time inhale. And exhale maybe going a little further, pulling that low belly a little deeper, keeping that round shape and then sitting tall at the top. Make sure you're still reaching out and apart with those heels. Switch whatever arm was on top, find those sit bones lengthen a little longer like someone's pulling the crown of the head up. We inhale to hinge with a flat back, exhale lift right back up onto the sit bones to vertical. Again, lengthening. I think ribs away from your hips, like the crown of the head is sliding straight down the wall behind you, inhale to lower, exhale belly pulls up and in to lift you up.

Twice more. I'm really pressing my arms into one another, staying active throughout the whole body. Once you arrive at the top, make sure again strap is still taut and then hands will come behind the base of the neck and skull. Thinking beautiful open chest. Again, squeezing into the seat, twist to the right inhale. Reach that right elbow back as you twist and lower.

Inhale to lift. Axale find center to the left. We twist lean up and over, reach back with the left elbow forward with the right heel. Use the right obliques to lift you up. Find center again, twist and lower.

Lift. Left center. Again, left. Lower lift. We're gonna take it around the world around about twist. Lower stay low.

Square off in the flat back. Twist to the left. You lift up twisted, find center, reverse inhale. Long exhale to lower, fine center. We twist, inhale lift, exhale center one more.

Take it a little further. Rubbers left. Reach away. Center. Right.

Left, center and rest. Now that our obliques should be a little warmer. Left foot stays in. The strap we're gonna turn and work our left oblique first. I like to hook my right toes underneath my left knee calf if you prefer to have that leg in front.

Do something that feels good again in your body. Right hand or forearm could lower onto this headrest. If you have those long limbs and a appropriate reformer where you can reach, you can take that hand down and take a moment to lengthen out the side body, soften the shoulder, shake out the head and neck, release some tension there. We wanna really isolate our oblique. So try to release a little more tension.

Maybe it's in the neck. Maybe it's in the hips. Wherever it is, lift from the left waist. Find that engagement. Pull the belly back to the spine.

Left and right hand to the back of the head, deep breath in to prepare. Exhale, we lift finding a long diagonal, lower like a rainbow, lift from the waist. Inhale, exhale use that breath, lower and lift for a four. For three, last two. Last one, we hold the diagonal deep breath and exhale twist to the floor to the ceiling back to center inhale, exhale twist down up center. Two more.

Twist. Twist to the floor to stay. Take your frame and enjoy a moment to stretch it out. Find a little greater link through that outer left side of the back, the outer hip letting again head hang heavy, and then slowly crawling those hands back up the frame to the box spinning around for our second side. Right foot is in, left foot, leg are bent, maybe underneath for a little added kind of security there, left hand forearm down to the headrest or floor.

Take a moment, let it all go, breathe in. Exale out. From there, shoulders, pull down, belly button pulls back, find that engagement, right hand, left hand behind the head, inhale prepare. Absail to lift lower like a rainbow, lift from that right oblique on your diagonal, lower and lift for five. Use that breath for Three, lengthening wide across the elbows back and chest too.

One more. We hold inhale, exhale twist down and a center. Twist. Two more. Last time. Twist to the floor. Again, take your frame, take your stretch, allow the chest to release over the box. Take a breath in and exhale let it go.

Once again, we'll climb those hands all the way back up. Release your strap. Now if you have your box over your shoulder blocks, I encourage you to move it in front or into a little plank series. And if it's here, sometimes it just has the the chance to move and we wanna keep it secure. So from there, I'm gonna change to one blue spring.

If you want a little more support, you could coat red. We're gonna move into some planking. So starting with our forearms on the box and our feet on the ledge carefully step on up there. Inter thighs, heels together, squeezing them together, pulling our belly up and in, pressing palms and forearms into the box. Let that chin tuck over your chest, feel your low belly lift up to really pipe those hips up. As you inhale press the carriage out, trying to keep shoulders right over those elbows, lowering to a long forearm plank position.

I like to have my forearms kinda like the number 11 here parallel to one another fingertips maybe gently wrapping over the front of the box. Inter thighs, glute squeeze tight, take another breath, and exhale will pike those hips right back up. Really finding our position, lengthening through the spine on the inhale, exhale belly pulls us up One more nice, slow and controlled movement to find our gorgeous plank. XL abs pull us up. From here, lower to find the plank.

This time we hold it here. We press the carriage away, inhale, pull it back in using the upper body on the exhale. Leg stay engaged, inner thighs, glutes tight, belly pulls up. Now really press those forms into the box, think of opening up across the upper back. Heart lifts between those shoulder blades.

For two, draw those elbows back underneath the shoulders one more time lengthen. Pull it in. From here, we're moving to a side plank. My right forearm is gonna spin to the box. Now swivel your feet.

Make sure they're secure on the ledge, left foot and front right foot behind. Option to always keep this left hand on the box for a little more support. For that challenge, it extends up. Bending both knees inhale. Length in the legs as you exhale.

Pull it in. Shoulder blades pull down right forearm presses into that box only one more time. Extend and hold. Now from here, your right leg draws to pass. We extend it forward. Pull it in and extend nothing else moves to one more. Hold it straight, pulse it up for four. For three, stabilize that box too.

One, reverse it in. And back to the ledge, lift your hips up. Pull your shoulders down, breathing. Carriage stays still. We twist underneath that right oblique.

Keep driving right forearm into the box. Pull back in your right waist. You have two more lift and twist. One more reach up. And twist. Reach all the way up to hold.

Left forearm to the box. Square it off. Find your forearm plank and hold. Breathe in. Exhale, pike those hips up, reset, lower in length, then slow movement, deep breath in. Pull the belly up and in.

One more time lengthen out. Pull it up and in. Lengthen out to stay, reengaging into our back to really lift the heart, lift the waist, press the carriage away. Pull it in. Press away.

Draw the ribs together. Pull your waist line up. You might feel your right oblique a little more engaged than your left. I knew I do. We're gonna even it out one more like this. Left forearm transitions, right foot in front, right arm maybe reaches up or stays on the box, shoulders away from the ears.

Slow bend of those knees, lengthen through the legs. Two more like this. Use this time to really get those feet secure on the ledge. Press away. Now we hold our carriage still. Draw that left knee up, extend it forward, bend it in, extend.

For two, left forearm is driving down, right fingertips reach up, left leg forward to hold, pulse it up for four. Three, two, one, bend it in. Place it onto the ledge carefully. Lift your hips. Deep breathe in. Squeeze the buns.

Twist underneath that left waist. Inhale reach up. Axhale reach under. Can you keep your hip bones pointed forward, not moving the box, not moving the hips. Last time we reach up to hold, come all the way back, find your forearm plank and stay.

Three deep breaths squeeze those inner thighs together, inhale. Pull the heart up. Pull the belly up as you exhale for two. One more breath in. XL to stay. With control gently bend those knees and place them with control onto your mat.

From there, we're gonna step off to the side, lift your bar back up either stay on your one red or one blue. I'm gonna go one red for this. Make sure that bar is secure. And we're gonna go right back to a seat on the box. Now, again, make sure it's in front of those blocks because our heels are gonna come up onto it, and we wanna feel secure with our feet pressing back onto it. Now, again, finding our sit bones here, re engaging underneath our legs, reach your arms forward. The bar is right there.

If you need a little added support, take a deep breath where you are, drive your toes down, pull your belly up, and then hover your seat. We stay low. We pulse up an inch inhale, down an inch exhale. Think of those little pulses we started class with line on the back from leg and footwork. We're isolating our sit bones, those muscles underneath them, glute max, hamstrings work for four. Three.

Little lower too. Last one, stay low. Hands come to the bar. We find our hips back up in a pike gazing back at the legs, pressing all the way out. Finding a plank this time on our hands, deep breath in, exhale bend those knees right back towards the co stopper, inhale lengthen the legs, exhale bend the knees.

Now I'm staying lifted in my chest and my heart, To really take any pressure you might be feeling from your wrists, use your upper back, use your body, keep that lift to support them, inhale out, exhale in. One more time, press out. Bend it in. Press the carriage out to stay. Squeeze your seat. Take a breath where you are.

Pull your right knee in towards the bar. Bend your left knee, right leg extends over the box. Left leg presses out. Right knee draws in for four. Pull your belly up.

Pull the right knee in. For three, upper body stays still and stable. For two. One more. Left leg out right knee and hold.

Press the right foot back against the box, inhale, exhale left knee into the bar, right knee bends, left leg back inhale, exhale, press and pull for three. Last two. Keep squeezing the seat. Last one. Keep your right leg straight. Press the left foot back against the box, pike those hips back up from here.

Press your heels down onto the mat, really feel them press down, bend those knees. We find one more squat with our feet flat, arms reach forward, shoulders roll back, zip up through that low belly. Pulsants sit a little bit lower, inhale, and exhale a little lower, lengthen out the back of those ankles, still working the back of those legs for four. And three. Last two.

Last ones, sit as low as you can and with control, make your way back down onto your box. Thank you all so much. I hope you feel nicely work throughout the whole body, especially the back of those legs, core obliques, all the fun things. Thanks for joining me.