Inner Strength Tower

Hi, everyone. It's Amy havens here for a tower workout with you. I'm so excited to be back. I can't help it. Look look what's here. Beautiful, beautiful, beautiful ocean and blue sky for us today.

So in this tower workout, I am on the raised mat, and if you are not, if you're just on wall unit, you're completely fine. There are a few setups I want everybody to know about and what springs we're going to use. So you'll need a red and blue We'll get to top loaded for that. You'll have two bottom loaded springs. I'm using blue today.

Got my yellow rollback bar springs, and I've been playing around with something, a handle. So you can pick a handle off of your reformer or Cadillac, just one of these handles extra little clip. And what we're doing is we're attaching it to the kind of the d ring of the rollback spring. This is not necessary. It's just something I've been playing with for just a little bit different grip and width through shoulder girdle. If that if you don't have those extra handles, not to worry. We're gonna get started.

A lot of articulation in this class. A lot of trunk and center body and center work a a few less limb things, and you'll see why. There's a kind of a grand finale exercise at the end that we're kinda prepping for. So you can start with your knees over the bar. See how I use those handles to get my knees there.

And everybody just settle in. And as you're settling, feeling your feet grounded, the even weight distribution across the left and right of your pelvis always essential to start there so you don't start in a little lean. Dead center in the center of your sacrum, get long through the waistline, even weight left to right on your rib cage shoulder girdle, even your neck, even your head. Place your arms a little wider. You don't have to be pinned up so close to you and just take some breath.

I like the arms a little bit wider, so you have all the space on the side of your ribs to expand your ribs into. And then as you exhale, you can feel a little tone coming in right into your abdomen and the hamstring. So hug your bar with your knee. Take a couple more chin and face to the ceiling and deepen into your central axis. Right? The center of you. Let's do one more.

And now here we go. On the exhale, everybody use those strong abdominals and flatten your back. We are gonna go right into a full articulation up to your bridge, your pelvic curl line, your plank line, Studies the feet, you're evenly weighted. Let's take a breath. As we exhale, start to roll down, trying to aim even weight on each side of the spine that sets things up so beautifully. Right?

That that checkpoint, that connection. Nice fundamental. Take your breath. And again, from the abdominals, I am also pressing my feet down and hugging the bar with the back of my legs. Just take a nice breath in.

You're very open through your hip flexors. You'll see that a few times today, exhale as we articulate down. We'll do two more on this second of the two. We're gonna stay up there. So you're just working some mobility connection.

Arms can press down in the mat. Ribs don't need to thrust. Dye nice long body and coming down. Alright. And next one we get to stay up, inhale. And exhale. And here we go.

So now you get this plank line. You're gonna feel strong in the legs, raise your arms, shoulders, stay level on the mat. And then I want you just to do a few open close. Just like two. Just to start getting a little openness across your shoulder girdle right in your chest.

Now the scissor arms without losing your bridge position, one arm down by the mat, one arm up by your ear, and just feel the opposition. But there's a lot of endurance in the hamstrings and the bridge position going on. So keep lifting. Anch your big toes. Right now, I'm gonna have you take the second arm up and meet the top arm.

I like to use the mat. This is one of those wonderful things about having the raised mat and really, very slowly articulate all the way down your spine. If you don't have the mat, see if you can keep your arms just stretched out overhead. Keep them there. Let's do one more roll up.

If you are with the mat, it's nice to kinda pull into it. Nice breath in at the top. And here we go. Upper back. Middle back.

Oh, that lower back, and finally your pelvis. Okay. Sneak those hands behind your head in a wrapped hands, interlaced hands. You know what's coming. Take a breath, scoop your elbows up. Chest lift. It's that feeling of ribcage toward pelvis chest toward thighs, inhale as you come down.

I scoop my elbows up so that my shoulder blades are wide. On my back, everyone's skeleton is different. Some of you might be able to have elbows a little wider. With my elbows narrow like this, I can really feel my thoracic vertebra touching the mat. And I feel that mobility.

When my elbows are wide, sometimes I don't feel that. And we want to feel that hold here. Little baby rotations right to left. In my world, I'm just thinking I'm putting a little extra weight on the back of left chest wall, even through the middle and a little extra weight on the back of the right chest wall. Through the center to the left. Let's take four more.

We're always trying to flex more toward the legs. Right? Building that strength of forward flexion. Keep those elbows scooped up. You get one more each direction. Keep hugging the bar with those hamstrings.

And you'll find yourself to center everybody. Take one more breath and then come all the way down. Okay. We're gonna add a little bit to that. Scoop your elbows, take rest, engage your tummy, flex that spine now rotate toward one side. I'm coming to my right. And I wanna take my right arm off and just reach it on the diagonal over there.

Now I'm not gonna have a side bend to get more oblique, we're just reaching in this direction. So this elbow and my arm are going out in that trajectory for reaches. I just love this for the obliques. Right? So it's not side bending if we can help it. There might be a little that happens, but I'm not latterly flexing on per on purpose. Okay.

Come through center head down. Scoop the elbows, inhale, exhale flex forward. You rotate first. There's that top elbow reaching to the diagonal. Here's the arm reaching to the diagonal, and it's an exhale to go a little bit farther, inhale down.

Exale elbow and armor reaching to that diagonal. They're small, but they're deep mighty little contractions, and one more time, curl yourself up. And then take your hand behind your head now. Steve there. Start your pelvic tilt. It's like the pelvis is gonna push the rib cage down and the head down.

And then we say, upper body wants to come back up and push those hips down. So we're really deepening the articulation. We'll do a couple more. Breathe. Excess. So it's like bottom of the body moving toward the top of the body.

Inhale, reverse at top body, flexing, rolling through the spine to the bottom body, one more to go, scoop up the elbows, and bottom to top articulation. And then top to bottom. Try to keep the hips up as long as you can so you get really deep through the lumbar spine. Now it's up to you. You could just reach to the whole the rollback bar.

You could reach the handles. I'm gonna go handles. I'm gonna pick my knees up, take my feet out, and roll myself all the way up. Okay. Cool. So we're warmed up. Sit tall.

You have choices. If you don't know me very well, you always have choices. I like to opt give those options because sometimes it's really nice to know. You don't always have to sit up on like this. You could sit like this.

It's a little bit easier on the hip joints. You may be able to sit up with more efficiency this way. So let's just start pulling those springs. I'm gonna exhale as I bring my elbows down and back. I'm gonna not push my ribs forward. I'm trying to pull evenly with both arms.

My right side started to go a little sooner than my left. So I'm queuing that for myself too. Even with both arms. Okay? Now you could do a couple with straight legs. Just check it out. We just don't wanna fall off of our sitting position.

If you're a little tighter in your hamstrings, the bent knee versions may be more active for you. Now hold those arms to you, we're gonna roll back everybody. Keep pulling your arms towards you. Try to articulate with that sequential quality we just warmed up with when you're down, restrate in your arms. Stay there, and we're gonna roll the arms again four times. My elbows go out a little bit so that I have some room.

This is so nice to not push the ribs up. Right? So work your abdominals and your arms and your inner thighs. Everything's working. Arms, stay straight. Pick up your head.

Now what's really nice? I like the handles because I can let my shoulder blades separate a little bit more effectively for me. I'm gonna keep myself rolling up, diving my crown on my head toward that bar. And then when I arise, I'm gonna just lower my arms a tiny, tiny bit and do four more rows. And breathing out. If you want more tension on your springs, I do I'm gonna scoot back a little bit.

There we go. Three and four. Now hold your elbows bent. Lean back, think short box flat back if you're, familiar with your reformer work. Right? And then just bring that in. You get to stabilize these biceps, stabilize that back position. And rib cage, you're hinging. We'll do one more.

We'll stay back on the hinge. Hold there. And then you got it. Four more rows. Pull the strength into you. You'll need that for that apex exercise. Right?

This is kind of prepping class is kinda built for it. So I'm pulling the strength into me. Not thrusting my ribs. I'm pulling into me. I'm gonna hold that strength.

I'm gonna roll back with that strength, release those arms. And once again, we get to roll up. Take your time. Take your time. You're gonna let the crown of the head follow the bar.

Okay. Good. You guys. And then sit tall. We are gonna bend the knees for this one. Now I wanna do a little oblique thing. I learned it as around the world, it makes more sense in my body when I do this with handles, just the the way the bar and, shoulders get to pivot.

That's why I'm doing this. So I'm gonna rotate my rib cage to my right. I'm gonna rotate my rib cage to the left. It's tempting to do this from an arm, fashion. Nope. Easy arms is rib cage. You will feel the difference.

Right? Now the next time we come to the right, we're gonna stay to the right and we roll back on the right side of the spine. Now, of course, we're feeling more resistance, but my arms aren't doing the work. My abdominal wall. My spinal motion is doing the movement and work Here I go to the left that rotation we warmed up with. See all those diagonals came into this little exercise.

Good morning obliques. Other side, we inhale. Easy arms. Work deep into your spinal articulation. I'm going tracking the left side of my spine.

I'm gonna come to center. I'm gonna rotate to my right side of my spine and roll the way up. Will come to center. We'll do each side just once more. Excellent.

It's nice to just ease up on the neck and the shoulders and get deep into the abdominal muscles. Left side of the spine, roll yourself up. Come all the way to center. Last time left, we roll back. Oh, that feels so delicious. Over to the right side, and we get to roll our way up, up, up, and center.

What the heck? Four more. I think you'll be appreciative at the end of the class while I'm doing so many of these right now, three. Because we're gonna have to pull our body weight and four and then release. Okay. Wonderful. So for our bottom loaded section for footwork and some bottom load, I'm gonna just slide that behind. Let's get our safety strap.

We're gonna get that bottom load. Now depending on the safety strap that you have, because some of you guys have chains, old school, you could do the bottom loop or the second to the bottom loop. It's really one of the two lows. Blue springs from the bottom. Keep breathing as you mount. Right? All of this is part of our mind body practice.

Keep breathing, making sure you're checking all your hooks as you go. Now footwork not facing head this way. Head is gonna be this way. But before we footwork, this is not conventional. Place your heels on top of that bar.

You're strapped in. You're okay. Arms by your socks. Take a breath. Pelvic curl bridge. Yes. We just did a lot of it.

It's different now. So you'll be able to probably get your hips higher. I just don't want to to go so high hips that your neck feels icky, you'll know then if that feels like it's happening for you, you stay about here. Right? If you wanna back up a little bit, you can to get your hips a little higher. That's what I needed to do. Open this line, please.

That's what we're after. Let's take a breath. Again, rolling down. We'll add to it the next time we get up here. In fact, let's fold our elbows.

Take your elbows overhead. That's luscious and roll up from here. Okay? Now same thing holding the table. Can you take one leg towards your chest to the ceiling and spend some energy on the other leg? And the straight leg.

Everything is gonna reach up. Now when you take that top leg down and up about four times, flex your heel as your leg comes towards you, you get to really push with the other leg, everybody. So, yes, it's shoulder bridge. Right? And four. Step down on the bar.

You may have to relive your hips. It's okay. Second leg comes to your chest. Everything lifts up, and we can go leg down. Leg up. I love a flexed foot because I feel my hamstring stretching. Feels nice after all that contraction. Oh, and over.

Once again, and over, and then return, unroll your spine. Keep that articulation. Keep opening through your shoulders and chest. That feels like heaven to me. I'm gonna keep them here rather than bend my elbows.

So you get choices. And we've gotta listen to our body. There's no dogma. Okay. Single leg circle. Oh my gosh.

Lift. Don't make it big, okay? Cause you don't have a lot of support. Just three each direction. Three other way. I'm trying not to drop my pelvis. I'm trying to stay steady on that very single small point of my heel on that bar and then place it down. Whoo. Other side.

A little in, out, around, and up. In, down, around, and up, in, around it up, other way giggling because this is nice and tough. And three We don't challenge ourselves. My goodness. Who's gonna do it for us? Right? And then roll all the way down. Okay. So we've got some connection with feet to hips, but we're gonna get a lot more connection feet to hips with the footwork.

But before we do, let's size up where we are. You could do footwork this far away, but it won't be as I don't know. I think you're gonna you're gonna wanna scoot in. So where I'm gonna go is my knees just in front, like that of the bar. I'm gonna pick it up and put my Pilates v feet there. Okay? This is wonderful because you get to see your own alignment. You're not gonna turn your ankles in a funky way.

Let's just do four and then we'll do some pulses in the footwork. Okay? And come pretty deep. Use the back of your legs to push those springs up. Breath in or out. It's up to you.

And one more time, Now the little pulses, I want you to stay pretty high in your toes and just do a little down and up. I'm not fully straightening. This is to kinda target those lower quads around the knees. Three more two more. Last one, and everyone stay with two straight legs.

Separate the length. Check your alignment. Right? Let's do just some flex and extend. Flex. You can wrap your toes. You could lift your toes. Options.

Right? Now I'm gonna actually stay with my toes kind of lifted and do four parallel bend and straightening on my knees, level pelvis, easy ribs. So we're doing squats. Right? We're trying to get the bar fairly low. Last time here, and those eight little ones. So it's kinda halfway down halfway up. Energize the space in your toes and four.

Three to press evenly with both feet. Alright. Flex once again, yummy calf stretch. And then we'll set the heel bones on there. Alright. Heels in parallel.

Here we are. Nice strong ankle flexion. We wanna maintain that ankle flexion. It's tricky. Sometimes the ankles will flip into extension there, so we wanna try to keep that dorsey flexion. Three.

Don't be afraid to bring the bar down. It might be a little jumpy. That's alright. Okay. And little pulses. These lower quads.

How do your front shins feel? Pretty good. Mind do. Six. Nice and active down here. And eight. Okay. We're gonna come to balls of feet again and walk in place. Everybody.

Just eight little changes. Three and four, five, six. You gotta know how to count to eight by now and eight. Okay. And then, bring your heels together, lower your bar and then take your feet down. Try to do that with control. There we go. Alright. Wonderful. Now no springs.

No springs, Amy. What do you mean? No springs for tower. I've done this before, and some people have written in and say they really like it. So great. I'm glad you like it. I do too.

You can always keep a spring on if there if you want to. Why I'm choosing no spring is less possible compression of the spine and the discs. However, we don't get the strength work of the spring tension, right, to work in it. But if we think about how all the apparatus trains our body and prepares our body for mat work, where we don't have springs, that's kind of my thought too is, we don't always need spring to connect. Alright. Now with this position, size yourself up long arms, probably right to that last eye bolt or a little bit below.

Should be even with your shoulders. You get to see two feet parallel. Use your toes now. Use the arches of your feet or really hug that bar because you don't have that spring helping you out. We are going to roll up here.

Take a breath. Straight legs. All that spinal articulation. That we've been doing. Right? You're gonna roll up to the top of the wish shoulders. Stand there. Now I need to let my hands go just for my own cueing. I wanna take my pelvis and rotate it back more and think about my spine.

I in my imaginary mind, it's attached to the bar. I know it's weird. My tailbone is attached to the bar. Right? So that means I don't drop. I stay suspended. Okay? Now when we do bend and straightening of the knees three times, when I straighten my knees, I'm almost saying, any bring your tail with you, bring it with you, bring all these big back muscles with you one more time. Now it's imagine that it's still up there. Welcome to my mind.

And I'm pushing with my hands a little bit, and everything's getting more opened up. My upper back, my hamstring tissue, my the bottom's my feet trying to get the tail down. Not too bad. Take a breath. We're gonna go up again. Now we don't always have to do two feet on that bar.

Take your left leg and just reach it to the ceiling and do three knee bends with the right side. Oh, challenging your level of pelvis, challenging weight distribution on the body. How do we do? Change feet? So you only have one support now. Right? Sometimes this is extremely informative if there's some, you know, unlevelness or something that's different.

Okay. Go to your first side. You got it. We're gonna roll down with one leg on the bar. One foot reaching up. The leg that's not on the bar, it's above my hip joint. Oh, this is so I love this version.

Now when I get myself self to level, keep taking that bottom leg down. It's like the biggest scissor stretch you've ever done. We may not be completely level in the pelvis. So you can always use your hands and try to square that hip, like I'm doing there. So it's not stuck out to the side.

This is a lot of hamstring length and stretch for the body. So be patient. Recognize the depth of the stretch. Now bicycle that bottom leg, place your foot back on your bar, get centered. We're gonna roll up and do the other side. Let's take a breath.

Abdominals. My back is opening and lengthening my tailbone. I'm imagining that it's hooked up to the bar. This leg goes to straight. Take your breath.

You're trying to roll down the center. Of your spine. Press with those arms. It will help you. The leg that's not attached to the bar is right above your hip joint.

That's called proprioception. Where is that body in space? Okay? Now before you take that leg down to the mat, try to square the other leg. And voila, hello hamstrings for me. This is a different hip.

It feels so good. The other leg is still reaching. Deep, deep, deep. Okay. Bicycle. Bring it up.

Let's even things out. Okay. Roll up. Three more knee bends. One. And lift.

Two, and lift your third. And I hope you love that with No Springs. It's been my favorite for a few years. I tried it recently with the spring, and it just felt like a Not didn't I didn't want it. I didn't want the spring. Okay.

Bend your knees. Take your feet off of that bar. And then if you'd like to just let your knees toggle. Okay. Wonderful, guys. We're gonna come up and now we need to attach some top loaded springs.

For some double arm pulls. So let's just stow that safety strap. I'm also going to move my rollback bar off to the side so that I could do my red and my blue in those two eye bolt the top eye bolt positions. You could also do two blue, two red. I'm doing happen to do red and blue. Okay.

Now because I'm on this raised mat, I'm gonna take advantage of it and use it to put my feet down, sit straddle, and we'll do some different arm pull variations with the hands. If you don't have the raise mat or if you don't want to sit this way, just sit folded. Right? Or even diamond like that. But those of us that have the raised mat practice this just it looks a little silly, but practice kinda standing up from the minute that you're pushing your feet down to rise when we do the arm pulls My hands are on the outsides. Everything is connected here. Right? Your shoulders are on your back.

Ribs are stable. Pull the bar. It's just like those rows we did earlier. You could even sneak a little stand right there and then sit down with control as you lift. You don't have to do the stand up. You could simply just do the arm pulls, but it feels kinda nice.

I think to pull and control. You'll need that shortly. Pull This is kind of the intermediate moment of class. Right? One more time. It's nice awareness of your alignment too. Now two more hand positions.

You're gonna take your hands reverse grip. My palms are facing me, and I'm pulling this way. And lift. Pull. If you're choosing not to do the stand up, do consider though the axial elongation that we are putting through the spine from the tail all the way through to the tip of the head.

Make sure your pinky finger is part of that grip. Guys, we'll do one more. Sometimes they lean back on that side to catch myself. And then turn your hands face out. Very different and pull.

All fingers are meant to hold this bar. I don't have my opposing thumb. A hooked under. Have it with my index finger. Right? Keep saying I'm pulling my strength into myself. Let's do a couple more.

Could I stand with the strength I pulled into myself? Yes. I can. And I'm pulling and I'm standing. Okay? Now we're that's it for that double arm pulls. We're going into single arm pull.

I'm gonna choose to take the light one off. And you'll see me do this from the this side first, everybody. So I'm sitting right in the middle of the mat. That's convenient. I'm gonna take my hand down on the bar, actually, on the other side. And my feet are parallel. Now you can place your other hand on the mat.

Square your shoulders for just a moment and bring the bar down. We all love a nice side bend and rotation. So let's go ahead and do three rounds of side bend. And rotation. Let the bar come towards you really spiral.

We've done twist already a few times. Back to that side bend, your chance to open your side body and then come to vertical. You can bend your elbow in between each one. And, again, so this lateral flexion see if you can get some pretty good curve and twist with a curve. My scapula kind of pushes toward my arm.

And I come back up, you can bend your elbow. We'll do one more. My feet are happening to be pushing down on the floor. I'm using that connection again of my feet pushing that I took from that last seated exercise. Nice and consistent there.

And then we will take three on the other side. I'm gonna just swing my legs all the way around. Hand on bar. Now I do have a poseable thumb. Feed pushing hand here will bring that bar down. Take your arm up.

Let's breathe in and side bend. See if we can curve. Without losing ground of the pelvis. Rotate with a curve and a twist. Push your feet. It will help you if you have that option.

If you're cross legged, you're cross legged, but you can also push your knees down. If you're cross legged. You're not out of the woods. Anchor your sit bones. No matter what your foot position is.

Right. So there's very comprehensive lateral flexion spinal rotation, and one more. Take your breath. An open curve curve curve curve head toward the bar. Rotation. Whoo.

Side bend and all the way up. Wonderful. We're gonna keep moving into lateral, but up on our knees. Okay? So just climb onto your mat or up on your knees on your mat. Now, hand on bar is a little different than I've done before. The outside leg today, let's externally rotate it, and this leg will be parallel. Sometimes I've done it before where we're more like side kicks mat.

This is more of a stretch. But we do wanna try to stay hip over thigh. Okay? And turn out with lock without locking your knee. So It feels really lovely. So I'm gonna try to bring my arm closer to my ear.

Drop my outside hip, not hiking here. See this is a hike. Can I drop that down and stretch? And stretch. We won't rotate here and stretch, and then just bring your body back upright. Okay. That's all that is.

But see if you can drop the sit bone of the standing leg you're in a pretty nice diagonal. There's not as much side bend drop there. Reach out and come back up to the top and one more to go. Inhale and stretch. Feel how open you are and all the way up. Now no fancy transition.

You can make one up. If you'd like, I'm just gonna turn myself around. Outside leg is externally rotated. We wanna drop that sit bone and that hip so you're not hiked and lifted. Hand on bar, other leg is parallel.

Ready? Inhale as you come up. Exhale and stretch. Armed by ear, if you can. Hand on on roll back bar, push through bars nice and straight. You don't wanna drop that wrist.

Right? Those are your support. Bring yourself up. You can bend the elbow a little bit to come up. Breathe in, unlocking your knee, exhale over. Open your bodies.

Breathe and come back up at last time. And then we're gonna move into cat. And over stretch, arm by ear, solid wrist, solid back connection, and then everyone can come back up. Okay. Turn and face your bar. So now we're moving cat And then we're gonna incorporate it with down the stretch. You've seen me do this before too.

Lots of ways to do cat. I think what I can offer with this today or your options, you can have your feet, tops of feet down, which is really nice to press down and press the shins. Sometimes it helps people get a little more length and openness, or you could also do tuck toes. I'm gonna do one like that and see how I'm feeling. Some underneath a bar.

Long arms, shoulders are all the way on your back. So starting with the flexion of the upper back, I'm already changing my mind. It's gonna be here. And I'm gonna let my knee separate. I'm gonna dive my head down.

Now in this Kat today, let's go down farther, guys, so that your chest is aiming for the mat. Now I'm not just losing the side of my shoulder girdle. I'm not just dropping my body weight. I'm connected my arms to my back, but I do wanna work on a deeper thoracic extension and my tail lift. I'm gonna take a deep breath.

My pinky finger is squeezing. Now I'm gonna start to come head to tail head to tail. And press those shins down. Press the pubic bone forward to get those hamstrings to work. Arms stay straight, and I'm ready for my down stretch.

You can look at the top of your hooks here. Right? Or look straight ahead. And we'll do that again. Maybe a little more fluidly deep inhale. Let's do a exhale.

I'm gonna take a full breath more. Sturn him toward the bar. And now I'm gonna actually tuck my toes on the return. So I I'm playing with those different foot positions also for myself, but if you're out there watching class, doing class with me, Shane, feel what feels right. You know, on any given day, this might feel better than that.

And you notice in my first repetition, I did it differently. I'm also working myself. So what feels best in this connection for this body right now? It's an interesting question to ask oneself. I'm gonna think of length.

Yep. And then I'm gonna round back up. Without my feet tucking, I have to work harder in my core with my feet down. That was my answer. And then extend extend extend stable ribs. Okay.

We're ready for some swan. Right? Some deeper back extension. Keep a hand on the bar, bring your body down. Now with our swan here, we are not gonna go in our big beautiful swan right away. I want us to stay low and long. I was queuing this recently.

I liked how I queued it, so I'm gonna share that. Be the pond going across the water, low in the water rather than the swan taking off into the air. My whole group was like, we love it. So we queued at the low and long swan coasting across the water. So just visualize it. Right? They're beautiful creatures, whether they're in the water or up in the air. But what happens in some of the swans, we go right into this lumbar extension.

So for right now, everybody, bring your shoulder bag connection in, anchor that pubic bone down, lift your legs. You can kind of suspend here. Right? It should be fairly easy, and your back should feel really long in that lower back area. Now lower the leg is without changing that, and then take one hand off out to the side and just lift the other leg up. Just feel the opposition. To put the hand and leg back on, stay low and long coasting across the water.

You may feel one side of your back kicking in more than the others, kind of what the invitation is just to get that. Not doing anything in particular with the hand. I'm just letting the bar go and lifting a leg, opposition. Pretty even on this, but on pelvis one more each time. Right? Each side low and long.

Okay. Now both hands are again on the bar. I want everybody to tuck their toes down. Lift your thighs up off of the mat, charge up your legs and push with your feet so that it gets you more on your pelvis and your you can kinda tilt your pelvis a little bit more in your pubic bone. Now I'm gonna start reaching my breastbone toward my bar.

And I'm very well on my pelvis here. Now if I wanted to go a little higher in my swan, my now I'm going across the water and starting to do my take off. My swan's getting ready to take off. I'm gonna come down And we'll do that two more times. Tuck your toes, lift your legs, and kind of push yourself toward your chest, part of your body. Start to do your chest bone toward the bar.

Let the legs come down when you want to. And then start to pick up your chest. And we'll take it one more time. Alright? You're gonna need some big back then momentarily, toes down. Now if you felt like going into a bigger expression of your swan, feel free to go bigger.

I'm just gonna go right here today, and I'm gonna come all the way down and then rest. One hand on the mat. Bring yourself up. Okay. We need both top loaded springs.

We're getting ready. We've done a lot of connection on hands, pulling strength in, picking on hips up, lifting our weight. We're about to do that now with Yeah. No. Bridging again. A plank line, a little high bridge. So the two springs offers lots of support.

You don't have to do two springs. But two springs is just fine. It's quite heavy, but it's okay. You can also do one. Take the support when you can get it.

Toast like, spread eagle. Right? Pull the strength down. Bars down. We take a pelvic curl. You could all you you know what? As you're learning these, you can really just do pelvic curls here and really keep that bar pressed to your legs. Right? You can continue that or the next layer.

Is we go from that pelvic curl and that bridge into standing into a plank line. You've gotta use your legs just like you did footwork, push yourself up. Hold your plank line. Bend your knees. You're not arching yet.

You're just gonna set the back down, roll out of it. K? You could do that again if you'd like, or the hybrid is where I'm taking myself. I need to Do this very quickly, and it starts the same way with a smile, a deep breath, a pelvic curl, pull the strength into your body. You've got it. Stand with your strength there, guys. Now when you back, Ben, it's that swan across the water. And put your head down.

You get to trickle down on the back of the neck. You get to come down and keep pulling that spring down, pull it into yourself. We're only doing one so that was it unless you wanna do another one right there. That's all we need to do. You get to scoot yourself back, lift the bar up, do a nice easy saw stretch here, and a nice easy saw stretch there.

You could even hold the handle. Wasn't that convenient. But before we completely finish, I think it's really nice. Let's see how we feel on our legs standing up like a real person about ready to leave. Right? So just see how you are here. Oh, I feel so great. We're gonna breathe in and out.

I'll do a nice easy roll down. Oh, yeah. So oh. I could say so many things right now, but I think I'll try to be quiet. And let you have a moment, bend your knees though. And everybody just take yourself into the rest of your day, your classes, whatnot. And don't you just feel so strong? I hope you feel so strong.

Thank you, and I'll see you next time.