Full-Body Progression II

Hi. I'm Courtney, and welcome back to class four. You've made it so far. Let's keep on going. So this is a weights and reformer workout. It's part of a six class series where we progress from a base into progression, into challenge, over six classes together.

We're in class four. That means we've we're spicing things up a little bit. We're pushing it. I have two sets of weights, a lighter set, and a heavier set. My light set is five pounds. My heavier set is 12.

Those are gonna add up. We hit those weights three times, and we hit the reformer three times as well. Let's get started. I have one blue spring on, and that's all I need for the first flow. We're gonna begin with a side lying arm series. So scooch back, so you're towards the back of your mat, and you can lay down in whatever position is comfortable for you.

If you've done the last three classes with me, you deserve to lie down and be comfortable. You can prop your head up like this, or use a prop, or you can rest your head down. You'll probably see me work through different positions. I've got the long loop, and I'm pulling back. So my hands are just in line with my hips and then forward. But there's more to think about than that pull back. So I'm trying to pull waist up and naval to spine, keeping my spine long, and as little tension as possible on my neck, just kinda letting my head feel heavy. We're gonna add some lower body integration for.

If you're a big counter, anywhere between 10 to 12 reps is a good place to be in any of these exercises. Two more. Reach forward. I'm using my back to pull. And one more. Keep the arm back and extend your top leg over the bar. Leave the leg long and go into your triceps.

Exhale to push. So my top hip should be directly above my bottom hip. So I might need to roll it forward at times. If it rolls back, let me know. Ribs stay lifted, elbow into the side.

Four more. Four controlling the bend. Three, two, and one. Now we're gonna put those moves together. So the arm stays straight as it goes forward, bend it into the side and push. Three in each direction.

Push two and reverse. So bend, reach forward, and pull. Bend with control, reach forward, and pull one more time, and pull. Now let's challenge our balance. I'm gonna lay down. I feel more stable when I do. Bottom leg extends up.

Arm reaches up to the sky. And then exhale, try to stay stable. It's gonna take a few reps maybe to find that connection. Pull straight down. My bottom leg is lifted.

I'm trying to lift my bottom leg up to the bar. Well, keeping my hips stacked, and my waist is lifted too. Four. No tension in that neck. I gotta keep that shoulder blade down. Three. Feeling a lot of core here. Two, and then we'll do one more like this.

Pull straight down, squeeze your back one, and come on in. Bringing the legs forward, we're gonna go into what I call a v up, but we're using the strap to challenge our ability to not rotate. So this strap is gonna pull me in that direction, but I'm gonna hold it with both hands and I'm gonna try not to let it pull me. So sending the legs out and in. Out in. Carriage doesn't move.

Hands in line with sternum. As I go down, my challenge is to get my lower back into that mat. So stretch, pull four more. Lower the legs. The harder. Three. Two. And then one more like this. Now you can hang on to that strap for the next one.

Tricep dips. I'm gonna place my hands on the edge of the carriage, bring my hips forward. This is a bodyweight exercise, one shape down, one shape up. I love this because I get to open through the chest as I strengthen my back. Hips are right under the shoulders. Push up. Five. Try to get low.

Four, three, two, and one. Now we're gonna go into our mermaid legs. So I've got my inside leg against the shoulder blocks. And I'm doing my best to keep my hips heavy. So my body, both my butt cheeks aren't down all the way, but I'm gonna keep the position.

I'm not gonna change it. You can use short or long loop. I'm gonna switch to the short, make it a little bit harder because I want that blue, exhale hug in. And inhale open. Keeping those arms away from the body. We practice this. In our last class, we're gonna add another part to this.

Last three. The more you can engage your back in this exercise, the less you're gonna feel any tension in your neck. One more time. And now connect the fingers. Check it out. The arms go up, then the arms go open. Then they come back in.

So I just keep my fingertips connected, and I'm trying to end up right over the crown of my head. So it's pulling me that way, and I'm trying to stay as vertical as I can, two more. One more, lift, and close. Now interlock the fingers. Right? So they're connected. You're gonna take those arms right over your head and leave them over your head like this. So fix this position.

Now, let the weight pull you to the side, nice stretch. And then use your core to bend in the opposite direction. So the arm should feel like a halo, and the hands stay right over the crown of the head. I'm letting the spring pull me, getting a stretch, And then I'm using the opposite side to pull me finding the work. Four more.

Four. Big stretch. If I can keep that hip down, I feel it more. Three Two, and then one more time here. Open up the arms and new moves. So take your hand that doesn't have the strap. Behind you at the corner of the mat, push into both knees, and then with some power and strength, you're gonna lift, open the hips, and take it back. Let's go. Bend it in through that bicep curl.

And extend it out. Feel so good to stretching the hips. So, okay, I know there's not a lot of feet and straps built in to this program, but there is a lot of stretching. This is one of them. It's a dynamic stretch.

Hip's up. Push the hips forward and one more. The more you can squeeze your glutes, the more you're gonna open up. Through the front of your hip. Alrighty. We're gonna go into the other side, check it out. You can stay seated. You rotate, rotate, and we're gonna reverse the order.

So we're starting with our mermaid position for this next flow. Grabbing that short loop. So you can see it's challenging in my body to get this hip all the way down. But wherever it is, I'm gonna try to keep it there. If you like a prop under there so you can feel something, go for it. On an exhale I hug in, on an inhale I open.

So hopefully from the back, I'm able to show you how my back stays engaged. Even though I think this is a front body exercise, right? In my brain, I can feel my chest working. Have to kind of override that and also intentionally engage through my back so that it's an exercise for my whole upper body, front of the shoulder, back of the shoulder, and deep muscles of the spine. Last time Miller this, and then keep the arms connected. Just the fingertips as I go up, open And then back through my Huggag tree, lift up, go open, and back. So don't let it pull you off to the side, not yet.

And two more, lift right over the crown of the head, and one more here. I go up, open, and bring it in. Now I can interlace the fingers. So I feel like my arms are one unit, and my arms are connected to my back. So as I lift up, I engage through my back. Now, I let the spring stretch. And then I use that tension to challenge. So inhale into the stretch, exhale into the work.

Your hips and legs feel anchored, but your upper body feels pretty free to move. Inhale open and exhale pull two more. One more big cinch. Open it up. And then you'll be able to see from this angle a hand goes back, and you can see how far my hips come forward. So that I really open through my quadriceps before coming down.

Bicep curl pushing down to lift up and take it down. This is work for my arm too. The higher I keep my elbow right here, the more my bicep works in the bend. Last three, push down into the knees, squeeze the glutes. Two. And one more time here.

Push up. And take it all the way down. Nicely done. Okay. I'm gonna switch to the long loop, swing those legs forward. Let's do our tricep dips.

It's a bodyweight exercise. Feet on the floor, sending the hips down, pushing all the way up. If you want to intensify this, you can straighten your legs down up, down up. Going back to bent knees, It's been a long series. Down and up, chest is wide, neck is long.

Four more here. Four, v ups are next. Three. Two, and one, take a seat. So I hold the long loop in my outside hand, make sure I have enough room to roll back. And then the goal is going to be to not let my body twist.

This is my harder side. I can do it. I just have to work harder. Low back to the mat. Lift. Low back to the mat.

Really try to melt down. I don't want you to feel too stiff in this movement. Roll and then scoop. Four, three, two, and one. Ready for the sideline arm.

So this takes a second to find what position is best for you. I don't think there's a wrong way to do it. I want you to feel stable, supported, and lifted through that waist. Okay. The first move, and I love that you're seeing it from the back now, is the arm forward and back. As the arm goes forward, I have to work to not allow my whole shoulder to go forward with it.

So let me show you what that looks like. Whole shoulder's going with it. Okay. And then here it is in that set position. The shoulder stays pretty fixed, and I just isolate that movement, the arm bone. Alright. On the next one, hold the arm by your leg.

Top leg comes up, and you're ready for the triceps. I'm a big fan of co activation, intentional co activation. So when I straighten my arm, I gotta tighten and lift through my abs. Hips are stacked, one over the other. Head is heavy in the hands.

Three, we're gonna put those moves together. In two, And one, keep the arms straight. The arm goes forward. The elbow bends in. Push. Three times. One. Two.

Three, reverse. Bend, reach, pull from the back. One, two, and three. Now in this one, I like to drop my head. I just feel better when I lift my bottom leg with my head down. You might feel the same. Hhips are stacked. I'm trying to keep my bottom leg lifted.

And I'm trying to stay stable. Not wiggle too much as I do this move. Shoulder stays down. Trying to work those inner thighs at the same time. Five Four.

Definitely harder doing it sideline than it is. You find three as far as balance is concerned and stability. Two. And then we pull for one, and we're done. Okay. Let's come on out of here. And we're ready to go into our first weight sequence. We are doing heavy weights.

Now this is the same sequence that we did in class number three. So if, it feels repetitive, just remember there's a purpose to the repetition because when we go into classes five and six, we amplify it even more. So now is the time to find your comfortability. We go low in our squat. I'm gonna turn out. You could be parallel. We use the power of our legs to press up.

10 times. So absolutely an upper body exercise, but I want you to feel that the power or the exclamation point is coming from the lower body. Four, three, two, one. Nice. After that, we've got our lunges. So We leave the weights by the side, chest is lifted, and it's an alternating step back, which challenges stability and coordination, lean, and use the glutes to rise. Big step back, knee drives forward.

I'm not worried if my knee goes past my toes. Down, up, back, lift. I'm trying to step back pretty big and get my back knee to go pretty low. One more each side. And then we've got our RLDLs, single leg, Let me show you the kickstand again because I think it's really helpful. I do it this way a lot.

So if I'm training power and strength, like I have heavier weights, I tend not to throw in balance. I do it like this. But if I'm working in a more moderate weight, then I'll add the single leg. So I just wanna give you the freedom to choose, but also the knowledge. Right, to pick what's best for the purpose of your exercise.

Cause this exercise could be done with much heavier dumbbells than these twelves, which are starting to feel more like twenties. That's the point of the challenge, right? Alright. Reach down rise one more time. Flat back and other leg. So the split, light in the back leg, send the hips back, use the back of the body, glutes and hamstrings to lift.

The balance. Coming all the way up to that vertical. So straighten the leg, shoulders over hips. Plugging the shoulders down and back. Two more.

And last time. We've got our rows with that leg balance. So I'll do five or six on one side, and then switch. So I'm working about 10 to 12 on my upper body. Lean forward, back leg, and elbows, lift squeeze.

Not only is this increasing the balance part of the exercise, but I feel a lot of work in my core to stabilize in my posterior core and my back in a good way. One more time. And come up. We get to put these ones down, but as you know, we get our little baby ones, which are mighty powerful when used in some of these more challenging sequences. We come into our v sit, elbows squeezed in, body stays put. And then as we do our curl, we feel that leg extension and core.

Ribs are closed, easy breathing. So this is not a cardiovascular focused class. We don't need to move really quickly. Your heart rate will elevate. Because of the intensity of the movements, but you can slow things down here and take your time. Four, three, two, and one, into our kneeling position. So our lateral raises were strong in the thighs, strong in the butt, strong on the ribs.

There's your thigh stretch, and there's your vertical raise. Size stretch, and lift. Size stretch, and up. Little bit of softness in the elbows. If you're feeling that tension in your neck, that'll really help.

One more round, and to the side. Meet me standing for your tricep kickbacks, legs together, get low, or tapping, alternating legs, not over bending the elbows. Albows are high, chest is low. The closer your feet are together when you have both feet together under your hips, the more balance. Take a wider stance if you feel off balance.

One more each. Nice. And we're ready to go back into our reformer work. Coming back over to our reformer, a blue spring, what you had before is perfect. This time instead of our side lying arms, we're gonna go into a side line leg series, but we're gonna do it up on our elbow and forearm. So I call that a lounge.

You're just lounging at the beach. Working your booty. So I've got my top foot in the long loop. Elbows down, and I wanna really emphasize the lift in the waist and the roll back in the shoulder because there's an exercise coming up in the series where I'm gonna need this strength in the shoulder. So let's build it now.

Like sweeps forward. Leg sweeps back. The foot is the same height as the foot bar, and I'm working disassociation. So I'm allowing my leg to move, but I'm staying really still, or as still as I can in the rest of my body. Leg goes forward, and back.

Three more. I wanna feel the stretch. So don't hold back on the forward. This is where we get the length. Two And one. And then we're gonna bend the knee in.

So the choreography that we're doing on the legs kinda matches what we did on the arms. And if you do this video a couple times with me, you will see it. So, bend and kick, kicking through the heel, three, two, And we're gonna go into our bicycle, three in each direction. So bend the knee, extend the leg, sweet back. One, two, three, reverse, forward and bend, kick one. Two, and three.

Nice. Alright. Keeping the foot into the strap, meet me in a seated position. Here's the secret to this one because you may have done it before and it felt weird. If you sit too far forward, it's really awkward. So scooch back so your butt's close to the back.

And then you have room to bring that top leg up, hug your knee in as we open. Now, I know some people like to hold the carriage. Some like to hold the blocks. Some like to hold the knee. You're just gonna do whatever you can. To get through this abduction.

Even though the leg is lifted, I'm trying not to lean back. I'm trying to sit tall, and that take work. So holding on to the leg, if you need to, go for it. Three more. Three, two, and one. See if you can do this without using your hands. Other foot comes in.

Now you're gonna be stronger here. So scooch away from those blocks of it and go into a very similar exercise with a different muscle focus. So this is now your inner thigh, pulling in, adduction coming into the Miller. Hit flexions. I'm sitting really tall at a 90 degree. This is a great time to just check on your posture.

Sit tall, shoulders down, three, two, and one. Now you're gonna keep your foot in that strap, but meet me standing. Turn your whole body to face your risers. The closer you stand to the risers, the lighter it's gonna be, but you should have some tension to start. Come into a bent knee position, and we're gonna go into a hip extension, kick back. Gonna come a little bit forward.

Exhale kick. There we go. Now, there's two ways that I'll do this, depending on how I'm feeling. Keeping my foot really low to the ground. Option one, if I wanna make it harder, I keep my leg up higher, and I work more balance. Option two. Four more.

Four. Three kind of like your lunges on the floor, carriage lunges standing on the floor facing front. I'll show you that in a second. One more time. Push. Okay. So I keep the foot in the strap and I make a little change. I'm gonna come into a four point kneeling side. My hands are coming off the front of the carriage, and my stabilizing knees down, kind of in the middle ish of the mat, and I come into a curtsy.

So see how my knees are crossed. And then I am gonna rotate my hips, flex the foot, and I'm trying to kick the foot bar. And then I bring it back in behind. Kick. And in behind. Xhale kick that foot bar.

There is rotation of my hips. And in. Four more. Four. If you're in a small studio where the machines are close together, that's great. It'll teach your people not to kick back. Instead, kick to that football.

Two, and one. And we did it. Okay. So you can get rid of that strap. We're gonna do the same series on the other leg. So come into your side lounge, elbow down, top foot, goes in, find it first. So build from a foundation, shoulders stacked, hip stacked, foot height, in line with that foot bar?

Cause if you can find the foundation before you start moving, then you just work to keep the foundation throughout the move. This bottom shoulder is down and back. So I'm working in my back, and that's important because that's gonna build strength, endurance, and awareness for an exercise we do later on. That's pretty hard. Three more, three lengthening lengthening lengthening, squeezing.

Two, and then one more. Keeping the foot, the height of the footbar, bend the knee in, and push out. If you're used to doing this exercise in a position where you're lying on your side, you'll notice the strap is going below my knee. That's because I'm propped up. Three, kicking through my heel, two, and one. Here's the bicycle bend sweep pull. Try to smooth out the edges.

Like the movements are blended together, reverse. Two, three. I don't care what anyone says. The second side is always harder no matter what side you start on. Okay. So now I'm seated. See how far back I am. You can even get further back.

The closer I am to the blocks, the easier this one is, and I use whatever I need to to try to sit up tall. The leg is a good option. Shoulder blocks are a good option. I'm trying not to lean back, kicking out. This is a reduction. I'm working these muscles on my upper outer hip.

Four, three, two, and one, I slide the other foot in, long loop, and then I take my original one out. Now this is easier, so I'm gonna move away from those blocks pulling in. Now I'm working my inner thighs, adduction. From the back, you should not see me twisting at all. Four more. Four, keep that leg nice and high. Three, two, and one. You keep the foot in the strap, feet go down, you rise up, face the back. So remember, the closer you order the risers, the lighter. So adjust for your body, sending it back, and keeping it low is the easier way, right, because it's a quick recovery if you lose your balance.

But if you start to feel really comfortable with this, it's time to level it up. Hover that leg, you can do it. If you lose your balance, not a big deal. You're close to the ground. Leaning forward, and we'll do four more here.

Four three two, and one. Here's our transition. So I don't change the strap. I'm just gonna take the one that doesn't have it and put my knee down on the mat, right in the middle. Hands, see how I have my fingers hanging off because on this machine, I don't wanna run them over.

And then I take the knee behind, and that's my Courtney, and I'm not worried about rotating my hips. I'm not trying to keep my hips square. I want to open my hips and kick, like a fire hydrant, exhale, and inhale. And inhale. Keep pulling the shoulders down. This is a four point kneeling exercise.

So any four point kneeling is a great core exercise as well. Three more. Three two. One more. Best one. Last one. One. And bring it in.

Step back. You can hook up that strap. You're gonna use that again later. Okay. Come on over. Let's grab those weights. It's our second set of our dumbbell series, and we always start with those heavy weights to give get it over and done with.

We're gonna go weights up high. I like to be in a turnout. You don't have to be. Squat down low. Use the power of the legs to push up. Inhale down, exhale up.

If your arms start to get tired, want you to think about using more legs because you get a little power and momentum from that lower body. Four, three, two, and One. Okay. Lunch is our second set for today. It's an alternating lunge. I am leaning forward intentionally, stepping back big. Coming all the way up. Push. Push.

So I'm not pulling myself up. For my back leg, I'm pushing myself to vertical using my front leg. One more each side, and into rows. So we did our balance, One leg comes up with each row, five to six per side. Squeeze the back. Lift the leg. I'm not worried about My hips being square, my alignment, I'm just focusing on finding that balance, really.

So even if your back leg just lifts a little bit, that is success. Going from both, to one leg is increasing the challenge. One more time. And come up. We get to put these ones down seated bicep curls in the v position.

My legs reach away from the arms. And I'm resisting the down. Curl extend. This is really good work. For all the teasers we're about to do.

Just joking, not in this class. Curle in and out. Three two One, and kneeling. Hi, Neil. You have options not to go back if you don't want to.

Size stretch. With the reach and sides. So obliques, working so that the spine doesn't bend. As I go back, I wanna feel my ribs melt into my body. And open back and open.

Let's do one more each. And open. Into standing for your tricep kickbacks, alternating, a tap back, building, our balance. Building our balance on a stable surface like a mat is a real good idea before you test your balance on a moving surface like the carriage. Remind yourself to pull your shoulders down.

I just did three. Almost there. To one more each side. And done. Okay. Great. That's our second set with the dumbbells.

That means we have one more to do here. One red spring for this next flow. You were on a blue, so take that off. Now you're on a red. So when we were doing the foot and strap facing back, extension, I talked about doing floor lunches, standing on the floor, This is what I went.

So one foot on the floor, one foot on the carriage. When I extend back, I lean forward, kick it, and rise to come up. So this is a very similar movement. The body's orientated in the opposite direction, but the biomechanics are really similar. Okay. Let's do three more here, leaning into it, straightening the back leg all the way.

Two, and one. Let's have some fun. So hands go on to the foot bar. The chest will come over the bar. The leg will come up. We practice this in class one.

It was our long stretch. The foot goes down, the arms come up. So we practice all of these moves independently, and now we're putting them together. Chest over the bar, use the glutes to lift. Three more. Three two, and one.

Oh, nice. So that was kind of a push exercise On the wrist, we're gonna flip it into a pull exercise with a squat and row. Can't do it wrong, wide stance, two moves, squat and row, lift and switch. We practice this in a previous class. The big difference here, the alternating arms.

Pull. Pull. You might feel your heart rate elevating. I do. So we picked up the pace a little bit.

Slow it down if you want. Four, three, I'm on a red, so I'm working hard. Two, And done. Nice. Okay. Speaking of cardio, teeny tiny little blast.

So one foot on the carriage, one foot on the floor. Light hands is option one. You can go this pace or slower. No hands is option two. 10. Let's go.

Five more, four, three, two, and done. Now we're on the other side. Let's do it. So one foot floor, one foot shoulder block. Notice my knees up. My hips are square.

Let's learn it first. So the closer your standing foot is to the footbar, the lighter it feels. It's gonna feel heavy no matter what. It's a red spring, but you wanna be able to straighten your back leg completely. So that's why I adjusted my foot a second ago.

Alright. One more time. And now we play. So back leg is straight. There's a weight transfer forward to my chest, where my hand my chest comes over my hands, and then my leg lifts. Landing, lifting.

Up. You can have momentum and precision. You can have tempo and form. You don't have to sacrifice one. Especially when you build a strong base, like we did, three. Two.

One. We're up. Turn around. Longer short loop. Short loops harder. Two moves. Squat and row, lift and switch.

So at this point, you are a master at squatting, knees over toes, back is long, not tucking the tailbone. It's looking good. Big pull. Four three two, and done. Now there's a reason why I want you to be comfortable standing up here on this carriage. We progress into a move later on. But if you're not comfortable yet, keep your hands down. Taking your arms up.

Let's go. Two, three. Chest lifted. Three, two, one, and we did it. Now I want you to come onto your carriage, hands on the bar first, feet onto the carriage. Step back.

You'll remember our elephant from class one. Let's do it again. So round back elephant because it it is part of this next exercise. I talked about the ribs up and the head down here, inhale push with your heels, exhale pull with your breath. So push and pull. Do you remember this one? Let's do it one more time. Push and pull. So elephant is a big part of a pike.

So if I turn my toes to face one direction, bring my hand to the middle of the bar, my outside hand down. I'm still in the same round back elephant position, I'm just rotated. Now to come into our star thread, the needle, it's a similar move with a bigger range of motion. So I'm gonna push out with my heels and my legs as I open into my side plank. And then to get back into where I started, I'm gonna tuck my chin, pull with my core to get my hips over my heels again. Notice I'm not shifting forward.

So check it out. Push with the legs. Then unravel into the side plank, tuck the chin, exhale, go into the thread. Let's do a few more. Push with the legs, not with the arm.

Stabilize with the arm, right? That's what I was talking about stabilizing with that shoulder. Pull with the breath. Three to go. Push, inner thighs are on. So here I'm squeezing my inner thighs together. Two one more time.

There's your side plank. And then tuck the chin, find the scoop, pull it in. I'm gonna stay here because I want you to see how similar it is to the round back elephant. Turning the toes forward. The only thing that really changed was the orientation of my legs. See it? Let's do a couple pull.

If you feel that tension creeping up into the neck, let it go away. One more time. So again, easy, peasy, lemon squeezey to get there. I can let go by the way because my weights and my legs. And then I use my legs, push, I use my back to stabilize, and then breath and core contraction gets me back.

Inhale, and exhale. Every time that carriage closes, I'm trying to get my hips back over my heels. Inhale open. Let's do three more. Three Miller thighs.

Usually when I say something like that, I'm trying to remind myself, but maybe it helps you too. Two, strong back. And one nice. And bring it all the way in. Turn the toes forward.

We're ready to come off. Flip that pony and grab your heavy weights. So squat it's last one. Okay. Last set with an overhead press push up. Two.

Sit down low, push up. Find the power from the lower body. Down low. Stay strong. Finishing up.

One more time. Good. Lunges. Step it. Lifted.

If you're not a lunge person by the end of this flow, or this challenge rather you will be. You can step wide for stability. Limate your range of motion, ditch the weights, whatever you need to do to get them done. Sitting low, and lifting high. One more each.

Let's go. Let's work that booty, flat back hinge, lift to squeeze. Hips go back, lift to squeeze. Send it back, adding the balance, if you feel like it, it shouldn't feel that different with the balance, because even if you're using your little kickstand, You barely have any weight into it. Two more.

Last time. Other side, you want those weights close to your shin right under your shoulders. Hips go back, lift from the booty, up energy through the head, Up. If it's helpful for you, think of four points of pressure on the foot. Big toe, baby toe, inner heel, outer heel.

One more. Alright. Time for our rose. Lean forward. Take a leg back. When you pull the arms, you lift the leg. And you find that point at the top to hold.

Rees. Keep the shoulders back and the chest open. Rees. Last time this leg, switch. Like I said, I like this version.

It slows it down and emphasizes that hold at the top. Three, Two, one, and we get to get rid of these. We get to grab these. Meet me seated, find your balance as the arms curl curl in legs extend. We're almost there.

That was a good class. Three, two, One into kneeling. I don't know about you, but my shoulders are feeling this hinge back, lift. T hinge back, lift, lot of stability here. Press into the tops of the feet when you're here at the top.

Keep the glutes turned on during that thigh stretch. Let's do one more. And open. Here we go. Our finishing move. Get low.

Tap it. Tap. Small bend in the elbow is more effective than a big bend. Keep the elbows high. Focus on the straightening part of the move.

Finishing in five. Four. Next days long. Three. Two, and we did it. That was a tough one, but I hope you'll agree that we set ourselves up for a very successful class because we built on our base.

Speaking of base and progression, our next stop together is challenge. So there's two more classes left in this series. I'm gonna see you there. Bye.