Strength & Focus Reformer

Hey, everybody. It's Amy havens here for some reformer work with you. You're gonna need handles and your loops. If you don't have the handles, that's fine. You can use the loops, but I'd like to use handles for our work and things. Okay? Focusing a little bit more on abdominals and then some splits. In my belief, to be able to balance and do some splits, we've gotta have a lot going on in control and containment and centering and strength. So abdominals.

Okay. We're gonna start with footwork, of course, to get in our length, our feet to seat connection, which we need for those splits. I'm on three red springs. Come on down. Head rest down to begin with. You know why.

I think you do. If you don't know, we're gonna start with articulation. I think it's important to do some centering, some articulation mobility before we get going, and it gives you a chance to really feel right sidedness, left sidedness, some of us have a bias. And so we work to get as level and even and centered as we can. But as we settle in, your heels are parallel on your bar, You've got a little space between your feet and your knees, your breathing, and your exhaling. Little tone in the abdominals.

And as you're taking a breath, really concentrating on the expansion of your ribs side to side and in the back, that kind of the back rim of the diaphragm or the back kinda aspect of that through the back of the rib cage, And then on this next exhale, let's go ahead and start to articulate, you know, and you could go halfway up. I'm gonna pause right at my little halfway up spot. So I can feel my heels on my bar connecting my hamstrings, getting that pelvic tilt rotation, and then taking myself down. You never have to go all the way up. You can stop halfway up.

You can go further if you wish. It's really where is your body? Right? Where is the sense of openness in your back. Now if you feel like you wanna go a little higher, I just did, but I'm not gonna thrust my ribs. I'm still working on that pelvic tilt and length through my body, breathing here, and then exhale. Coming down.

Are you on the right side left side evenly? Let's take one more. I'm probably gonna go all the way. Let's see what happens. Getting there. Yeah.

There we go. Now breathing, this time is actually we'll roll down all the way. There's something that we're gonna do on the next one. I call it sifting, like sifting flour, if you know what that is kind of disturbing on purpose the the back extensors and they're they're, like, right now in this big bridge position, our back extensors are on. They're active. They're there. But let's just relax and kinda shift side to side let yourself wiggle a little bit ish.

We'll do it again because most likely we've kind of come out of center. But take a moment. Does that what does that feel like there? Right? And so it might feel a little loosen up. That's the idea.

Let's go back up to the top or where you were in your bridge. Right? Your hips are extended. Your spine is extended. But as you sift, almost be, lazy through your back. Lazy through your stomach.

Okay? Because the rest of the class, you're not gonna be lazy. Let's give it one more time all the way up. You can sift down, if you wish, or you could simply come right down the middle. I'm coming down the middle. I'm feeling the gathering of my stomach muscles and that centering of my spine. Okay.

Now for the footwork, we're gonna go into Pilates v. You can take your head rest up or down. I'm leaving mine down. Want to take a peek, see myself centered. And we'll take ourselves out on the inhale, exhaling in.

So we're doing our eight and then some pulses today. You know my pulses. I love the pulses. Breaks up the just the regular rhythm, but also gives those quads a little different dimension of work and the inner thighs and the hamstrings. Right? The feet, everything.

That was eight. So we go out and in and out. And in and out. Beautiful push and pull relationship. Four more. Three more. Feel the feet and the seat already connecting.

Yes. Let's go one more full extension. Take a breath. And then pull yourself in. Okay. The transition I love, lift your legs. They're parallel.

We're gonna flex those ankles, bend the knees, and wrap prehensile around your bar. Press around and in. Lengthening those legs and hip flexors. Back of the legs engaged toward the ground and exhaling in four more to go. But here it is. Still, and already feet to seat.

They're not separate. There's a whole chain off the whole body, really, all the way through the head down the front. Oh, goodness. And in one more slow, Right? But now with the pulses, we go out and in. A little wrap around the side of the tush, four, three, long through your waistline and lower back. Last pulse and then a full stretch as you are long as possible and come right back in. The transition, peel the feet, extend your legs, flex those ankles.

And we place our heels on the bar. Now you can go a part if you want to. I just love this pattern all the way together, but it's okay to do a part. You get to make the choice. So we do our eight extensions, press. Now I'm trying not to rock my heels, like, here we go.

Like that. See, I pulled my heels back. We're gonna try to keep the heels and the soles of the feet just straight up and down. We don't need to add extra angle flexion. Dicked a little more control in your ankle, I think, like this than the other way. Okay. Good hip and knee extension.

And now the pulse is. Right? And we out. And two, three, the back of those inner thighs, very snug. Three, two, starting to cook up the legs there, guys. Okay. Now let's do the transition. And we will flex just the toes and place the balls of the feet high heels on the bar. Now extend all the way out.

I'm gonna peek up to make sure that I'm in the middle and then I'm not rolling the feet up more weight on the big toe than the pinky. Try to have centered feet. Right? Now lower one ankle, straight leg there, and then pull it back up. Do the same thing all the way down and pull it way up high. So you've got the separated, like, the walking, but very slow. It's the up moment that I it this crispy, four more, and a lift, down, pull yourself up, down, pull yourself up, down other side.

Make a big deal about the together. Down and together. Down and adds together. I think you understand for more and up. Down to go up.

And it just starts to cook up. Everything. Now we do four on the right. Down to go up. I'll pick up the down to go up. Left, down, lift. And it takes a lot of strength control precision. Right? Those are principles in our work too.

Down to go up, down other side. Repeat the twos, please. We go down up, down hello calf muscles. Then we do 16 singles. Oh my gosh, down to go up, but you really wanna feel your feet, the relationship up the body to the seat, to the pelvis, to the back.

To the spine for more and down. Down. Down. Down. Hold. Hold.

Oh, so holding, pushing in those feet into the frame. And then we slowly resist to come in. Hug your knees. I think good job. You did a great job here. Okay. Coming up for some abdominals facing the back.

Now you can do a red on this Let's take the foot bar down. And this is where I like to use handles, but you don't have to use handles. You could use your straps. But as we do our handles, settle in, At least a hand link behind you. Arms nice and straight and actually let your knees separate a little bit.

See what it feels like in your hip joints. Palms can be wherever they want down or in. Feels pretty nice here. Breathing, contracting. We're gonna do three rollbacks. Nice and basic. Take a breath.

Roll back up now. The spring is nice and kinda heavy. Resist it. Don't let it do the work. Right? We work it to go back.

I'm trying to go into my c curve spine because it's fairly weighted. It can just pull me up, so I have to hold back. Is that resist the spraying work in Pilates? Oh, that's where the work is one more time. Now we'll stay down this time.

Turn your palms face up for yes, bicep curls, eight of them. Can you get more c curve? Pull your stomach in before you bend those arms four more to go. Make a leg adjustment if you need. Good. Last two. My handle's talking to me. 3.

Now hold this last one for. Hold hold. Hold. Feel that strength in your center. Hold this position. Resist the springs as you come up. Resist.

Resist, resist, resist, and then open your legs. Okay. We're gonna do some deltoids. So I have opened my legs, my soles of feet together, really strong grip with my hand, and I'm pulling my arms out. Controlling in. Now follow the chain of activity. What do I mean? From your hand along the line of your arm bones, especially the pinky finger arm bone, hand bone all the way to the back of your shoulder.

Excuse me. I need to lean. And four more. Wanted kind of the connection on the bottom of your underarm, the bottom of your shoulder blade, mid back. And, of course, your shoulders, your deltoids. Okay? You'll see those arm pulls in a little while, I think. Close your knees.

Now turn your hands to one side here. I need to come forward a little bit. And then just turn your hands. It's actually your arms and your rib cage. Let's do that again.

Turn your ribs and turn through your ribs. Now it feels a little strange because they get a little slack and a little taut. Don't worry about it. Stay to this right side. And I want you to do a contract I'm on more of the right side of my lower back and pelvis, but I haven't lifted completely off.

Right? We'll do three more. So there's a slight bias toward the right side. But we're not just giving up and lifting the left one up. My outside arm is slightly internally rotated. My opposite arm is externally rotated.

Let's take one more. And all the way up. So we'll do one slow one over here that will do three to to tempo. K? So taut, a little loose. So see how you're kinda on one side of the the pelvis a little more, but you're not lifting and giving into it or indulging it. It's just a bias. Here we go. A bias.

And up resist those springs and contract and resist to come up. Really livens up the activity when you resist those springs. For me, it makes this a little more dynamic on my abdominals. We'll do four alternating. Just go. And and up. So if we didn't have this reformer, would we feel this free doing this on the mat?

That's what we wanna wonder. Right? Cross those ankles. Let's do four more deltoid pulls I did diamond legs before. It's okay. And two, use your pinky finger. Everybody, squeeze that handle. Three, track that line all the way to your lat and four. Remember which leg is on top here.

Okay. Place your handles down. Now let's turn to face the front of the reformer cross with the other leg on top. We'll do a couple seated arms the serving, the offering, the hug. So our serving or offering. Same thing. I'm really working my pinky finger hugging into my handle to get this upper arm in that nice external rotation.

Stomach pulls back. Let's take four more. Nees, press down. Stomach pulls back. Whichever breath is working for you, I like an exhale right now.

I'm gonna have a stay open with our arms. Palms face in. Let's hug those handles with our strong hands. Open. Press your knees down the stomach back. Press your arms back or resist the springs. Right? You resist with the back of your shoulders with the length of your spine. Four. Now, yes, this is arm work, but they're still centering going on.

There's still center body connection. Imagine your waist getting more, like, hip bone to hip bone in the front. Maybe last one. Okay. And then just bend your elbows in. Let's just straighten our legs out in front of us.

Let's take a few rowing run one and two. So with your handles guys, flip it. So your thumb is face down. I'll give you a minute. Thumb is down. Fingers are on the top.

Right? See where the strap is. Grab your handles. Now sit really lifted. You can point your feet and go forward with your arms. Is your pinky finger still there? Yes, it is. Probably take your hands down.

Lift those arm bones. Press your arms out. Resist to come in. We'll do four total. Out to come down.

Lift your spine, axial elongation. No rib thrust. Last two pulling your waistline back and in. One more to go, and then we'll take our rowing two. Where we get a little more abdominal, work in it.

Right? Okay. Press. Let's come all the way down. Now I think it's nice flex your feet. Yes. More dynamic and your hamstrings, we need that for your splits. This can be a way to wake that train of events up.

Take a breath. Flex forward. Now, keep your hips back. Stretch your arm bones forward. Now, keep your hips back. Start to reach out through that crown ahead. Hit that kind of diagonal line for a moment. Keep gripping with your pinky fingers and open.

Open. Open. Exhale. Flex stretch. Tail bone back. Spinal extensors long, shoulders are low off the neck, and we open around two more to go.

You may or may not feel much hamstring stretch here. Here is where I feel more. When I get that diagonal of my torso over my size, and you're gonna feel that in a moment, lengthen and lengthen and lengthen and around. Okay. Wow. Good. So we're gonna change the handles now to the loops.

So just keep breathing as you're changing. If you don't have that change to make, you just wait for us. You're breathing. We're heading into short spine. Oh, boy.

Head rest is down to red springs. Short spine. Why I said, oh, boy is because they're a few ways to approach the short spine. I think you all know that. Because I'm we're working towards splits in a few moments, we're gonna do our short spine with the deep hip flexion. Right? So I'm gonna pull my feet into my straps.

Make sure you have some space between your shoulders and the blocks. Arms long. Center. Get centered. Extent. Right.

So here we go. We're parallel. Take your time. It's a use it as a hamstring stretch. You're not just indulging it. I still have my feet pressing into my strap so I'm engaged in the stretch. My pelvis is starting to lift, but I have to now use the abdominals that we've been already working on to go up, up, up.

Now hold that position. Flex your knees, pull your heels towards your sitting bones, You can stay in this tight little ball today and roll yourself down. Roll down still. Use this if, like, rolling like a ball on the mat. Make your stomach do it. Ready to go. Press away.

Hip flexion. Be connected to strap, though, so you're active in hamstring. And you're rolling up. I'm imagining my tailbone is between my heels, and I'm bringing my tail with my feet all the way up there. Flex. I'm actually going higher with my back if I can. I'm gonna contract my stomach, my abdominals.

I'm saying hips toward ribs, ribs toward hips. That's the story that's going on in there once more. And I'm gonna do beautiful contraction. Lifting the back body up, inhale flex, thinking ribs toward hips, hips toward ribs. Can you see the rolling like a ball in there?

Yes, we can. Okay? And then just take the legs open for a stretch of your inner thighs and your hamstrings. You can hold your loops or your straps so you don't get pulled apart. Okay. And the next we are coming into, we're gonna take our feet out. We'll bring a box, long box set up on our mat or the carriage, and we're only gonna need one red spring.

So make that change here. Head rest will stay down. And we'll keep working the abdominals facing back. Years ago, I was planning a class for Pilates anytime, and I I'm pretty creative sometimes. And I was also though really wanting to feel better for reflection of my spine.

And so my creativity told me to ask for assistance from my springs and my straps, and it's fine, and it felt really good to do it this way. So we're gonna do it this way. Loop your hand and elbow through your strap. I have no idea what class that was. It'd be fun to go back and look at that one. Right? So it now do you see what's gonna happen? We're gonna flex our spine back.

I've got so much support from that one wrist ring. We're gonna gather those legs up to your chest, put your hands behind your head. Now you could even just be here, scoop the elbows up, But do you feel how the red spring and the straps are helping bring us forward into forward flexion? I hope you do. Let's single leg stretch now. Two, should be fairly easy.

Ish, four, three, to hold right here. How about some scissors? Sure. One. Pull your leg down. Let the straps pick you up into more forward flexion.

Ribs to pelvis. Three, two, hold bend that knee. Rotation and twist and twist. Scoop your elbows up. Left the straps and the apparatus guide you into the twist.

Good. Eight more here. One, two, three. I hope you feel the support that I do. And six, and seven. You could carry on if you wish. Everybody come up to sitting. Now when you come up to sitting, let's sneak our hands into the d ring and fingers in the d ring, or you could hold your strap at the tape.

The exercise begins with a t. What do you think we're going for? Yes. We kind of already did it. Roll back to your sacrum It's your own place. Everyone's skeleton is different.

Your shape won't look like my shape. I'm very happy about that. That's my sacrum. I'd know where it is. I can do leg movements.

So can you you're in your teaser. Now, we've done the forward flexion. Reach your arms toward the ropes. Resist the springs though. You're in your teaser.

Roll out of your teaser. You can extend your legs. Why don't you go all the way back? Roll yourself up. It's just a roll up now with your legs up.

Go ahead and roll back down. Now, yes, there's still some balance and control needed. But you might notice there's a different rhythm with the spring. I think there's more control. You wanna try some deltoids?

What do we think? Three? Oh, yes. Two. And one. Tuck your knees in.

And all the way up. Okay. I really want you to tell me how that goes for you because some of you who are like me with a little bit more of a straight spine were kind of a flat spine. Sometimes flexion is hard, you know, and I want my apparatus to help me with my mat work. That's the whole thing. That's what Joe wanted. Did we know that? Okay.

Head rest goes up. Because it's the reformer, And because long stretch is such a wonderful full body exercise, we're doing long stretch before splits, hand. Foot, I'm on a green and a blue. You could take two red. You could also do a red and blue. You only do three of these right now. Okay? So feel connected.

Don't go too far. Pull back in. Stand on those feet. Push with those arms. Keep that low back lengthened and in. Okay. We're gonna set our feet down and our knees down.

That's what I thought, mister Machine. No problem. Okay. All good. I'm gonna put one foot up on my foot bar. Okay? I'm gonna put my left foot so that we can really enjoy the process of some of these splits that foot there. Toes down, heel back.

If you don't have your heel back, it's okay. But we wanna get that heel back. Part of the foot anatomy that helps in our balance. To have something to connect to. So I won't I won't know if you do, but if you don't have your heel connected, go get a washcloth or something and stick it in there. Trust me. Okay.

No. Then when you have something to push on. No. The rest of us are gonna put our hands strong on the bar were rounded, were really just gonna slowly open the springs and pull them together. So that foot's pushing, this front foot is pushing, everything's connected in my hand, and I'm feeling this good long quadriceps stretch. Okay? Now we're gonna go on to starting with that hip stretch.

Now keeping the chest low. Try to go for more of a split. Now it's okay, guys. If your back is round, see what it feels like if you make a little change to bias a little more extension of your back. Keep pushing that.

So we're trying to stretch those hamstrings. We're trying to square our pelvis. Kinda hard here. Bend your knee, contract your stomach, and come all the way in. Two more like that.

So it starts with the first piece. Moves into a straight front leg, we're trying to stay low, work a little bit of back extension, bend your knee to come all the way in, and round. One more time, extending trying to keep your chest low on your leg without hyper extending that front knee, squaring your hips, and then work a little flat back. Bringing your carriage in, bending your knee and being round. Okay. How did that feel? Take that front foot down, hook your foot back.

If that washcloth is what you use, please stick it back there. It matters. Right? So this question does come up. Oh my gosh. Am I gonna get my hips square? We're all different.

Some of you might. Some of us may not. We're endeavoring to get these hips level. That's all I can say there for right now. Right? K. Be round.

I'm pulling up with my stomach. I'm gonna start slow, very small movement of my springs. I'm pulling with my hands. I'm pulling up. With my stomach.

I'm getting a little gauge. You could always stay just like that. Second part, we're staying low to the thigh. Here's the stretch. Right? Now could I bring that front hip back a little bit or back hip forward? Of course, I can. I need that moment to know if I should or should not.

And then I go to a little flat back, deepens that hamstring stretch, and then I'll bend the knee, and I'll come back in, and I pull up with my hand, pull up with the stomach. We push and we stretch. Trying to square. Alright. Work a little back extension. I have to come up on my fingertips.

My arms are short. And then I'll flex. I'll contract and I'll come back in. Third one. Trying not to hyper extend.

There's lots to manage and control on these stretches. Good. And then we pull pull pull. Okay. Now we're going back to the first side. Given your legs a little break. This is layering. Right? So now I'm gonna ask you all to lift this back knee up, send weight into your front foot, get on that back foot, but see now how your heel's back there.

If you can, start with your carriage fairly closed, chest on your thigh. I'm gonna flow through this a little more fluidly, try to square hips, bend the front knee, come back in. I'm trying to square the hips, trying to keep my chest low. Now I could try a little bit of back extension. What does that feel like?

Yo. A lot more stretch for me. Which I think I'm gonna try that on do that on the next third one to lengthen my hamstring fibers. I'm trying to pull my hip back away from my heel. Right? And then in. Good. Other side?

And then we're gonna have to do the big one, and then there's still more splits. Okay. Here we go. Trying to keep your chest down, squaring the hips, split as much as you'd like. And bending in. You can edge towards some back extension or extension of your spine once you hit your arrival. Right? It's like I'm trying to pull my hip back away from the foot bar. Oh, yes.

And then flex to come in Last one. Oh, yeah. I could stay there for a bit, but I'm not going to because we're coming in. Okay. You know what was happening. I think. Stand down. First foot comes up.

Now this is interesting to do on camera. If you know what's happening, we're about to stand up tall. If you don't know what that means, you might wanna watch first and come back to it. Those of us that know what it is, we're standing up. I'm gonna first start with my hands on my front thigh.

Do not turn your head. Listen to my voice. I get firmly here. Don't turn your head. Don't that could disturb your balance. Okay? Hands can stay on your front thigh the whole time.

Extend that back hip a lot, everybody. Pull your stomach up. Arms out to t if you're going for it. Now, you've gotta concentrate, push the front leg straight. Back leg is still straight. Go lower in your split if you wish.

Come in with control. There are three of those. Both legs are active. Relay on the abs. Pull into your center.

Okay. Great work. One more, everybody. Keep focus. Eyeballs straight ahead. Focus on something. Feel your abdominals.

Feel the axial elongation through your whole body. Feel how both feet are pushing against the surfaces. And as you come forward, reach your arms forward. Place your hands down. Secure your hands.

Step down. How did you do? I hope amazing. Before you go for it, if you went all the way forward and went up and it's new for you, amazing. If this is not new to you, amazing. You're doing your splits.

Come on up. Hands to knee first. Try to square hips. Feel the feet to seat. Feel your stomach. You could always keep your hands here or out to t.

Focus your eyeballs on something straight ahead. Use your visual system. It helps our balance. You can go in deeper split if you want to. I'd be monitoring your hyper extended knee, some of you. Use your muscles to support you.

Hold, hold, hold, coming in reach, hands down, and step down quietly. Well, how did you do? Now we have splits facing this way. Yes. Same Springs, I'm on a green and a red, a green and a blue. Alright then. Now on this reformer, you may have noticed I did all that in parallel.

Classically, there's some turnout. Didn't bring it up, and I'm doing it now because a lot of us learn to turn out, I'm not gonna turn on. Go parallel parallel. It is important to look back and see that that foot is in line with its hip. Extend the springs, knee, and 90.

Stay here. Try to square your hips. Stretch this as much as possible. Wow. I feel like a drill sergeant, all of a sudden, hands down. Now we go to straighten the front knee, notice my back is a little more flat now.

It prepared me. The other side prepared me for this. It's also different use of the the length and the flexibility here. Alright. Now, straighten the front knee, straighten the back knee, and you come back in with two straight legs. You go out with two straight legs. If you're interested to go bigger split, you can.

I have my eyes looking at my toes and my headrest, not up at my stomach. One more time. And then the third we come down, If you're up for this one, Ben that oh, excuse me, not the knee, the elbows. Hello, hamstring stretch. If you'd like to turn your head a little to the front knee. Now I'm in flexion on my spine.

I need that if I'm gonna keep my elbows bent. Coming out coming in. But, ideally, each time, we're flossing those fibers, right, to get a little bit more flexible, a little bit more range, I'm gonna come back out and re center my eyeballs straighten my elbows, return to a flexed front knee, and I'll come in. Other side. Back foot up first, feel it in line with your hips, see it in line with your hip, bend your knees, wiggle your foot forward. My foot is going up the ramp, stretch that back knee, get into your hip extension, try to square hips.

Right. And we're 90 here. Get in your hands too. That's a lot. You'd be successful doing splits here, but if you're going for the pattern, we straighten resist the springs. We stretch.

I am trying to square as often as I can. There's my three. Straight legs to come in. Remember, where your eyes are looking at your foot and your head rest. Square.

So you can kinda push into the splits a little more, maybe, manage that hyper extension. That was for me, not for you. Okay. Third one. We're going out. Now bend your elbows. Oh, more hamstring stretch.

Turn your head toward the front knee if you want, and you're coming in. So the balance will be a little bit different because your head's turned. Just trust yourself, stand in your feet. If you don't like the head turn, center it, but keep your elbows bent. Okay. We're trying to split.

That was three. I'm gonna center my head on the next one. I'm gonna re bend to 90 with control, and I'll park the carriage all the way in and step down. Okay. Good. So the fear's done, fear factor. Great work. We have a few more things.

These are kinda coolly downy things. You can go a blue or a red for cleopatra. Okay? I'm gonna do red. So my cleopatra looks different than it used to look. That's fine.

I'm gonna start with my hand on the footbar. I'm gonna put this hand on that edge. Now I'd love to be able to close the carriage with this. But I first need to open the carriage and get my cleopatra side bend. I'm pushing my feet into the headrest as well as shoulder blocks. Now when I pull the carriage in, resist the spring, but I'm pulling up with this hand up To lengthen my spine, I've gotta spiral my shoulder and my ribs a little bit to feel that gorgeous stretch in my waistline profile.

Pull up with your inside hand. Ben the other elbow and spiral resisting the springs. One more time. Feels really good. I think I gotta pull with this bottom hand.

Pull. For those of you who might be getting shorter in your waistline, keep this exercise going in your routine. Please. That's why mine has changed because as I'm aging, things are changing. And this all tell you what happened.

I used to be able to come in, right, close the spring and get my my side when everything was there. I can't do it anymore the way I used to until I start out here. And then as I come in, I'm trying to lengthen that waist and that lower back. And I'm spiraling. I'm pushing out.

Trying to open the waist toward the mat, push your legs. How about a breath and an exhale? Pull up pull up with that inside hand. Spiral stretch. And last time. Last part of this work too, you just keep keep we just get to keep learning about ourselves all the time.

It's so fascinating. Okay. Go back to three red springs. We're gonna finish it with a running in place. Is if your calves didn't have enough from earlier. We're gonna have a zesty in in motion.

Take yourself out. Let's go. N one and two. Very buoyant. Just feel like you're breathing naturally now. Think about everything you did today in here.

Started with some feet. You worked your legs. We did all that ab work. You may have done teaser in a new way. How cool is that? And all those splits?

Four, three is so important to be a student, isn't it? I feel the same way even on the teacher here. Sometimes I'm also a student whenever I can be, and you all let me do that. For you, you're the student. I'm the teacher, and it goes vice versa. So come to standing on your feet and feel how you feel.

Let's do a nice big lift. Oh my goodness. And then lower yourself down. Thank you all for having class with me. I'll see you next time.