Reformer on the Cadillac

Hi. I'm Kathleen Mangan. It's illuminating and fun to see how the exercises you know on one piece of equipment can translate to another piece of equipment. Today's workout is inspired by the movements and exercises of the reformer and places them on the Cadillac. So today's Cadillac ride will be familiar, but with a lot of twists and turns along the way. Let's get started with footwork.

So you'll lie down on your mat and bring yourself so that your hands are low towards the mat on the bars. And then put the leg springs on your feet. Position yourself as though you were on the reformer about to do footwork. So your ankles are long, your knees are separated, and the balls of your feet reach forward, stretch your legs out long and straight, bend in with control, stretch out long and straight, bend in with control. Let's do eight more.

So we're doing 10 total. And seven, counting backwards, six, and five. Keep reaching through the balls of your feet. As though you're on that foot bar of the reformer, three, and two, and one. Come back in, change your imaginary foot position on that bar. Your knees come together as though you're pressing through your arches, 10 sets total, and try to open those springs as wide as you can, especially because you can see them And when you're on the reformer, you can't. So really use that visual of the stretch spring.

And then continue flexing through your feet as much as you can, driving your ribs down into the mat, scanning your body for any tension where it doesn't belong. Go three. And two, and hold. For tendon stretch, give me a little rotation and point through the ankles, flex through your ankles, and point, and flex. Keep pressing through your arms, stabilizing through your ribs and lengthening those knees with your heels driving together.

We'll go three more. Three. And two, and one hold, stretch those springs a little bit wider, and bend your knees. You can take the loops off your feet. Now we'll go right into the arms springs for your 100. So scoot down your mat just a little bit, start with your knees and elbows bent, press everything out long and forward, and go for your 100 With the same idea, you can see your spring.

So try to keep them steady and stretched and open. Big breath in. And big breath out. Keep reaching through your underarms so your lats are firing. Your back is working.

Your neck is long and spacious and lofty. Let's do four more breaths in through the nose, out through the nose. Three more. If your springs are getting wobbly, try to stabilize, maybe go smaller, maybe press forward more, last time. Hold.

Bend your knees, bend your elbows, and you can stow those arm springs away for now. Rock up to sit, and we'll prepare the spine for what would be short spine soon enough. But grab your push through bar without a spring, just work through the mobility of your spine, pull back against that bar, round your lower back, and then lift and lengthen your upper back while you hinge and press forward. Let's do a few more times. Just preparing the spine to bend and curve and round.

Roll back and up. Pull back in your center, and through, pull back, work those hips under you stretch every bone of your back and lift up. Let's go one more time. And through, roll back, and up. Okay. So keep your bar in your hand and set up.

We're on balance body here. So set up your safety chain or the loops, if you're on the same kind of Cadillac, and we'll spring it from the bottom, and this is the same setup as tower. Today's exercise is like Tower and also like short spine. So scoot down and lie down, and then you can pull yourself under. And press the bar up, place the balls of your feet, hip with the part, heels together, and toes apart.

Bring your hands to your upright bars so you're at about 90 degrees And we're just gonna start with a few presses just to wake up your hamstrings a little bit. It's quite a stretch. Keep the tailbone down as you're bending your knees. It's very tempting to rock the hip hips up. Don't do that yet.

It's coming. Let's go one more time. Press and hold. Now just as though you are in those loops for short spine, you'll press into your arms, but also roll your hips up. Reach that bar up so it's vertical with your bars that you're holding.

Bend your knees just like you would for short spine. And now leave the bar still in space while you roll your back down. Find your heavy tailbone, and you can stretch your legs straight and repeat. Roll up through the hips, press into your hands. It will help give you support bend your knees, and same thing.

Leave that bar still in space while you roll down away from the bar. Find the heavy tailbone. Let's go two more times, stretch straight, roll up, bend your knees, roll down, press into your hands. It will help open up your back. Find your heavy tailbone.

Let's go one more time, lengthen those knees, roll up, exhale, bend your knees, inhale roll down, stabilizing that bar, And then exhale bend your knees to release. That felt so nice. Take the bar up and off your feet, let the safety catch the bar, and then scoot yourself all the way under So there's no chance you'll hit your head. You definitely don't want that. Unspring your bar.

And for now, you can just let the bar hang straight down, and I'm gonna reset the safety chain, safety hook, and we'll go into coordination. So I'm back into the arm spring setting. And once again, I'll scoot forward ever so slightly and set up with my knees in and my elbows bent, lift everything up off the mat, your head and your shoulders. Inhale, press your hands and your legs out. Open close your feet.

Bend your knees. Bend your elbows with control. Do it all over again. Inhale press. Hold your breath.

Open close. Exhale, bend your knees, bend your elbows. Do it again. Inhale press. Open close. Meese, elbows. Inhale press.

Open close. Meeeze elbows one more time. Press exhale, exhale, and rest. Okay. Take both handles into one hand. You can swivel yourself all the way around to face the back, and we'll go into rowing.

So I'm a few, inches away from the back edge of the mat, and I'll start with my hands towards my chest, but the springs aren't pulled. They're not loaded yet. That will happen now when I round back. So I round my hips and simultaneously pull against the springs. I stay where I am with my lower back as I press my arms towards the side, and then I push back so much that I have to round forward.

I'll lift my arms and my lower back as I circle my arms all the way around, reaching into a delicious hamstring stretch, and come up to repeat two more times. Round back. Go wide and press. Dive down. Press back with your arms back with your lower back.

Hollow your whole center out. And reach. One more time. Roll, press, lift, and reach. Come on up for your 90 degrees. My palms are long.

My back is straight, hinge back. Hinge right back up and lengthen your arms, sweep down and back around with the same finish as your first version. Circle around. Let's go a little further hinge back, stretch up, sweep down and back, and around. Last time, and hinge, stretch, dive reach, all the way back, back, back, open those springs, circle around, and rest. You can put your springs down for now.

For the second half of rowing, I recommend having a little elevation. So you can use a small barrel. You can also use a moon box. It just helps with the length being maintained in your lower back for the rest of the exercises and rowing. So I'll hold it not with just my thumbs underneath, but I'll actually have the full handle over my hands and pitch slightly forward from the hips with long ankles, long legs.

Stretch your arms to your diagonal, lean into it, lower your arms with control, Stay strong in your center as you press against that tension all the way to the ceiling without letting your torso be arched or pulled by those springs, and pressed. Go again. Inhale reach Exhale lower, inhale lean into it. Get that stretch without allowing your spine to be pulled around one more time. Inhale press and lower. Come up and wide from the hips, flex your feet, dive down and forward, push back in your stomach as you reach forward with your arms and your body.

Roll up. Keep going with your arms, get that yummy stretch, and press two more times. Dive first, push second, roll up, embed your shoulders into your back. Up, you go, and out last time, dive, press. Load those springs on your way up.

Load them even more as your arms go to the ceiling and circle out wide to your sides. For shaving and hug, cross your legs, allow yourself to be angled forward, press your palms forward, lean into it, and your pointer finger and your thumbs touch. Bend your elbows, press your forward long diagonal, bend, and press. Use each press is an opportunity to pull your stomach in stronger. Let's go two more times. Your stomach presses in as those arms press up.

Moving into the hug, open your arms, and switch the cross in your legs. You're still leaning forward, gather as much air in front of you as you can. Don't be shy about that and let your shoulders sink back. Reach them forward, and open, hug, and open, stretch your upper back. Stretch your chest, stretch your upper back, stretch your chest. Let's go two more times, and open.

Last one. Keep pushing into the tension while you open your arms. Don't let those springs boss you around. Come up slowly, and you can rest. Okay.

Next up, we would do swan and pull straps on the reformer. So let's start with a mild upper back extension just by using swan with your unsprung push through bar. Measure yourself out a full straight arms length. Don't even grab the bar, especially because there is no spring attached. I just want you to be able to push down against the bar to feel your shoulders anchor and then push down so much that your body's response is to lift up and open the chest, lengthen right back down, finding reach from your tailbone through the crown of your head.

Go again. Start with downward pressure on the heels of your hands. Feel how that will make you lift your upper body. Open the chest to whatever you are looking at in front of yourself. And lengthen back down. Let's do one more time, subtle upper back extension, connect into your seat, move your chest forward, but pull those tiny little ribs right at the bottom of your rib cage in, and lengthen long and forward.

Alright. Take a quick little break, stretching out through your back, and then we'll move into a more dramatic back extension with flying eagle. So flying eagle I want you to use your leg springs today, set right where they are. Lie down on your stomach And I'm holding just so I know that I'm holding in the exact same spot, I feel the seam of my loop on both hands. So my pull will be, completely even from side to side. I'm positioning myself so that my feet are a little bit off the back edge.

My hips are grounded towards the mat and my stomach lifts. Pull all the way down to the floor and use that to lift your chest circle all the way out to the side, all the way in front of you while you stay lifted, and lower back down. Do two more. Press down. Press back and up. Reach long and forward. And down.

Pull down. Back side forward and rest. Reverse, lift up. Go wide. Go back. Lift higher with your back. And lower back down two more.

Up wide back and lower. Up wide back and lower. Here's where it gets fancy, alternate doing one and one. Pull the first direction, down back up and around, go right into the reverse, lengthen down two more, down wide up front, right into the reverse. Last time, And once again, rest, give yourself a child's pose.

It's so nice when that's over. Alrighty. Let's go right into backstroke with the armsprings once again and then into teaser. You may lie down onto your back, grabbing your armsprings, And here we go. Scoot forward just enough. So, oops, maybe a little bit more so that those hands are right over your forehead.

Let's go o up together, open, circle, and reach. Lift higher without their shoulders doing it, and bend. Let's go two more up. Openreach, exhale, bend, inhale, exhale, inhale, hold your breath. Exhale, bent in with control, and rest. Moving into teaser with the push through bar, we will leave it unsprung, and I want my arm springs accessible and close by.

Alright. So lie down on your back and test that bar so that when it passes over your head, you don't feel nervous that it's getting too close. Bend your elbows and take it all the way overhead planting your ribs to the mat. Bend your elbow stretch your arms straight up, and then roll up starting with your head, look toward your feet, sink back in your stomach. Come all the way up. Bend and straighten your arms, keeping your back as high as you can.

Try not to react with your spine. Pull back in your center. Roll all the way down. And sweep your bar overhead again. Coming back through and up, this time add the legs as you come all the way up, work down and up with those legs three.

And two, sink in at your stomach. One, hold, roll back one bone at a time, sweep your arms through. Third time, come on up. Roll up with your head and your legs and your back, put everything together, the two halves, lower body, and upper body work, down and down, up and up, down and down. Up and up. Let's do another one. Why not?

Come up and hold, draw those shoulders down, pull back in your center, roll all the way down and through, bend your elbows, and rest. You can just let go of the bar. So we actually need to get it out of the way for the next exercise. So I'm just gonna hook it up towards the back. My arm springs are ready to go from earlier. And I'm placing them sprung from the bottom.

I have to remove my push through spring from earlier. So this is for breaststroke. Grab your handles. Lie down on your center and scoot forward. So your knees are either right off the edge or right barely on.

We'll do three kicks, grabbing those handles, lift your knees, and kick one, two, three. Press your legs down, shoot your arms forward, and up, and wide and back. Two more times. Kick, kick, kick, stretch up, circle around. Kick, kick, kick, kick, stretch up, circle around.

Reverse the arms reach back up and bend two more times. One, two, three, back up. Long neck last time. One, two, three, back up. Push for a final stretch, bend your elbows, and you can carefully push yourself off your Cadillac, lower your arms springs out of the way, and just give yourself a little forward stretch, and we'll move on into short box. Take a seat, grab your rollback bar, put your feet against your upright bars, And then load the spring round back and slide those hips under. You try to keep your feet attached to your upright bars. Adding a little load of the spring will help, so push down ever so slightly.

To come up and sit tall, go again, round back, curl through your waist and your hips, make your way up slowly mindfully bending that lower back. One more time, press down. Roll it back. Unwind completely. Make your way up, driving your center in.

And then roll up to sit tall. For flat back, you won't be able to go too far because of the tension, but it really works your upper back, just keeping your arms in line with your ears. So hinge back. Keep it small. And come right back up. Let's go two more times.

Your arms stay right by your temples, right by your ears. Come back up. Third time, hinge it back, it's subtle, it's small. Come back up. Going side to side. Same idea. Move your torso to the high right diagonal and come back.

Move your torso to the high left diagonal loading those springs in opposition to the way you're leaning. Body goes forward, arms go high and back. One more time, body goes forward, arms go high and back, and rest. Take your bar up a bit more for twist and reach, twist to the right, and come center. Let's just work the twist for your first set.

Twist around. Keep those arms high. It's harder than it looks. And twist. Let's add on lean. It's gonna be small up and center. Twist.

Clean. Come up one more time. Get that bar over the top of your head. Last one, keep it high, come up and center, and lower your arms, shake out those shoulders a little bit. And just to add a little bit more twist, we'll do some reverse corkscrew. So twist to the right, line your bar vertically up with your Cadillac bar in front.

Roll back on the right side. Pass through your center, come up on your left. Dig deep into your waist. Come to the middle, reverse, going to the left, roll back, come through center and up, and stop at the top, moving a little quicker, roll it back, come around, and up again, roll it back, come around, and up. Fantastic.

Last but not least, let's do some tree. So scoot forward so your opposite leg is just ever so slightly off the Cadillac. Pull your thigh and snug with your knee linked on top. And just start with three stretches of that hamstring. Glyde your bar up towards your calf, up towards your ankle, flex and point that foot.

Give me some ankle rolls each direction, and then pull yourself in closer. Use your grip. Roll it down. Keep that leg straight. Touch your head and your shoulders. Stay back. Make your way all the way back up and sit tall.

Two more times. Use your bar to pull you closer roll it back, slide down, roll it up, dig deep into your center, sit tall last time, pull, round, slide it down, shoulders back, come up, make your way all the way up, to sit tall. And then for a little extra stretch, just bring the ball of your foot to that bar and try to get your thigh and your nose or your face closer and closer and closer together. Free up your foot. Let's do the other side. So I've positioned the bar kind of so it's at my calf where I have a lot of muscle, not bone, so stretch that leg straight That way it doesn't feel so bad, kind of hooked right underneath my my knee.

And hold, slide that bar up, flex and point your foot. Give me some ankle rolls each side. And then once again, use your grip and that bar to pull you closer. Rock back sliding that bar down your leg. Plant your shoulders.

Make your way all the way back up. Two more times. Pull, rock, slide, plant those shoulders. Make your way up. And sit tall.

Third time, pull. Take it back and down. Slide down your leg. Come all the way up. Give yourself a final little stretch, moving the ball of your foot to the middle of the bar, and then pull yourself closer, shoulders down, abs in, spine still trying to get long.

And then rest. You can free up your foot. Alright. Let's change course a little bit and go to our side for side sit ups. I'm putting the ball of my bottom foot right on the bar My back foot is on the bar, but a little bit higher so that it's more in line with my hip of the top side. I'm gonna grab the middle of my rollback bar with my outside hand. My inside hand is gonna clasp the bar.

So it's right over the crown of my head. Combination pushing with your feet, your shoulders, and your obliques, bend your body down towards the mat, and come right back up. Bend towards the mat, come right back up. Let's go three more times. One, and up, and, two, and up, bend at the waist, and up and rest. We'll do the other side. So once again, my back foot is slightly lifted so that it's more in line with the height of my hip.

The ball of my front foot is low. I'm holding the bar so that my inside hand is pressing. And then here we go, we'll do five repetitions, bend, and up. Don't be afraid to push through your legs also. Three more sets, and up, and two, and up last time, and rest.

Alright. So moving into the long stretch series, or at least what it's called on the reformer, I'm actually gonna start with chest expansion on the Cadillac. So I'm measuring myself out about a full arms distance from my upright bars. I'm having my knees about hip width apart, yet I'm squeezing inward just so that I activate my inner thighs. Glutes are on, and her thighs are on, stomach strong, inhale press.

Hold your breath. Look right, left, center, stay tall, stay connected, exhale. Inhale press. Look left, right, center, exhale. Keep those inner thighs on. Again, inhale press. Look right, left, center, exhale, Last time, inhale press, look left, right, center, stay tall as you breathe out, taller, taller, taller, and rest.

Now for thigh stretch, I'll scoot back about six or so extra inches just to give me a little bit more support from the weight of the springs. Same idea. I'm high on my knees, but I'm squeezing in glutes are on, and I'll load the springs ever so slightly to help give me support as I hinge back. And then come on up. Let's go again.

Squeeze at the inner thighs at the knees, hinge back. Push into your feet to come up. Let's add a back extension hinge to extend, start with a lift of the chest. Maybe you can get your head all the way down, maybe not. Doesn't totally matter, but keep your low back long and your chest wide.

Let's do it again. Hinge. I add lift before I extend. Come up and rest. Going into rolling in and out, which I like to liken to elephant, I'm gonna stay put right where I am and bend my torso down towards the mat.

And I'm actually gonna break this into stages for you. So round through the hips and come right back up. Let's do that much more two more times. Duck your head down, hollow out your waist, It's very elephant. Do you see it? Come on up.

Adding on third time, press down. This time, slide your bar in towards your knees. Work your thigh stretch, maybe your back extension. Come up and center, duck down again, one. Slide it in, curve through your hips.

Extend your back. Come up and center. Last time, duck, curve through your tailbone, curve through your hollow lower waist, stretch out, come up, return, reverse hinge and pull. Snake it down. Come forward not just with your arms, with your hips also. Two more hinge and pull.

Snake it down and through. Land in your elephant. Get there. Roll up. Last time, hinge and pull. Snake it down and through.

Hug those inner thighs with your knees. Work your hips forward. Come all the way up. And rest. Okay.

So rolling stomach massages next. If you have pants on, like I do, you might wanna grab a sticky pad or something To wrap around the middle of your bar, your knees will be over the bar in a moment, and you don't want it to feel remotely slick. So I've placed my sticky pad on the bar, before I hook my knees, I just wanna make sure I'm far enough forward. So I'm gonna measure my full arms distance to position my torso, and then I'll pull against the bar just to link my knees up and over, you can have a little space between your knees. Just be certain that they are evenly spaced and that you're still, in the middle. Okay.

So I've got my bars And I'm grabbing hold of this bar with my knees very firmly. I'm gonna break this down in stages, and this once again is rolling stomach massage. So you'll roll your hips high. Get your hips and your tailbone straight up. That's how you know you're in the right spot.

For now, just roll back down. Let's practice that again. Roll your hips up. And then roll them right back down. Let's add on. So roll your hips up, and then point your knees up.

Find a long line as you send your body forward. Tap your toes, their light, notice how light they are, and then roll it down. Fold your hips, fold your back, come right back up with those knees, float your toes, light as a feather to the mat, roll down. Let's do it again. Roll in. Me's up and reach and roll it down. Last time in.

Up forward. Roll down. Reverse it. Roll your hips up. Push fold your knees in, and roll it down to your toes, rock your hips up, and push, fold it in. Roll it down last time, toes, hips up, fold in, roll down. Now let's do one of each going the first direction.

Roll up, point your knees up. Toast down, roll right back up, fold it in, roll down to the toes. Two more times in and up toes. Roll down. Roll it uplift. Fold in and down.

Last time, and up. Forward and down, roll up, pull it in, roll down, grab the bar with your hands, and just disconnect your legs very carefully, especially if your bar is still going to be sprung. I'm just gonna scooch back until there's no tension and let go. For the next exercise, which is jackknife, which is in for overhead. I actually wanna get rid of this bar completely.

I'm gonna put it on the floor. And I also wanna get this bar completely down so that I don't hit it with my legs. There we go. Okay. And then coming on to your back, Once again, you're a full arms distance from those bars, but still with the ability to press. It's very easy to just pull in this exercise, and I want you to fire up your back with a strong press.

So I'll start the first one with my legs straight up. I'm pressing into the bar, and I invert my hips and my feet up and over, and then I push back with my arms is I reach forward with my legs. Sweep them down. Come back and up. Send those thighs to the ceiling.

Roll it down. Sweep your legs forward. Come back and up. I'm pushing into those bars. Let's go two more and back and up. Roll it down.

Come forward last time. Go back and up. Even higher, it's your last one. Roll all the way down. And you know what? Why don't you roll up into a teaser? Just for fun. And then cross your legs, grab your bars, and actually just swivel yourself onto the ground because you need, for the next exercise, your trapeze.

So I'll hook this up and measure it using my wingspan. So I'll place my fingers all the way across to the end of the Cadillac and match it to the same spot on my opposite arm. And that's where I'll tighten my trapeze. So this is called the chiropractor. It's in for snake and twist because it twists your whole back.

Before I do it in full, I want you to practice your grip. So in general, you can use a forearm's length and then some for your grip. So same thing, forearm's length, and then a couple more inches. And to start and practice your grip, you're not gonna change your hands. Bend your elbows, or excuse me, bend your knees so that you lower, and then bring yourself up between your two hands.

So your arms are crossed, but you haven't switched your grip. Bend and come through. Do the other side. So bend your knees. You'll come underneath your right elbow, your right arm, and then come to standing.

And then reverse it. So you're doing it now so that when you do it without the mat under your feet later, it makes a little more sense. So here we go. You'll step One leg up to the trapeze. It's not quite at my Achilles, not quite at my calf.

It's a little bit lower. Step up your second foot. Hold a straight line. Bend your front knee. So your foot is right next to your toe.

Twist your body back, straighten your leg, and then here's where you come all the way around, under that top arm again. Bend your elbows just a little bit to sneak under, and reverse the movement, bend in your knee, replace your leg, and let's take a break before the next one. So you can just gather yourself if it was a little fuzzy the first time. Let's do the other direction. So you've got your grip about a forearm's distance and then some. Same thing on the other side.

And I'll step with my other foot first just to keep things symmetrical. So the left foot's gonna go right to the middle of the trapeze, again, not quite to the calf, not quite to the Achilles, stepping up my second leg, so I'm in a straight line. I'll bend my back knee, so my foot is touching. I keep my hips high as I twist. I keep my hips high as I stretch straight.

I lift even higher so that I can find the mat, come around, and I got two adjustments on that, hence the name chiropractor. Come back where you came from, bend your knee, square it off, step down, and rest. Okay. Let's move the trapeze out of the way. Scooch it all the way forward. And I'll actually just go ahead and set this back up underneath the Cadillac.

So it's totally out of my way. And we'll get moving back into airplane. So I need my leg springs for a balanced body Cadillac, set up your horizontal bar to the high position for those leg springs, tuck it in nice and tightly there, getting my springs ready. And here we go. Lie on down. Same thing.

Lie down and set up where you are before you put the legs brings in. Full arms distance away with your hands low. The loops go over your feet. And we'll go right into it since your spine is nice and mobile, nice and agile since we're at the end of our class. Lift your feet rock onto your shoulders very high.

Point your feet straight up to the ceiling, push into the springs, float your way down, slide back in, roll right back up. Get those hips high. That's everything. Reach your feet up Shoot forward. Roll it down. Let's go two more.

Roll up and reach. Push slide in. Last time, roll it up and reach press, slide it in reverse. This is the fun one. Reach forward up.

Control it. Bend your knees. Roll it down. Press forward out and up. Bend your knees.

Roll it down. Last time. Forward, up and out. Bend your knees. Roll it down. And press out and finish here. With five frogs, and then five leg circles in both directions.

O one, and two, and three, four, five, last time. Or other direction, and hold, bend your knees, and take those loops up and off your feet. Last exercise of the day Come on up for side splits. Use your fuzzies. And again, a good guideline is about a forearm's distance from that back corner.

And we'll start, the opposite leg goes into the fuzzy. So it's gonna be my back leg, which today is my right leg. So I put my ankle in the fuzzy. I grab from underneath, And since my leg is naturally rotated in the leg that's in the fuzzy, I do the same with my other leg. Now, flex your foot and allow your leg on the supporting side to swivel as you reach out, pull yourself back and stretch your hip the opposite direction.

Stay forward over your toes. Go again, swivel your supporting leg, flex that thigh hard so that you've got support for your knee. Pull back to standing, stretch your hip the other way. You can move your hands a little bit on that bar just to make sure that you feel like you're pretty centered with your grip the whole time. This is our third one, come back up, shift your hips one final time to your left, And then before we wrap up here, swivel so your ankle is on top, turn behind, and then hold two hands on either side of the bar, and just enjoy a nice little hip flexor stretch and come back up.

Let's do that two more times. I've got my foot in the fuzzy flex so I don't lose the fuzzy and come back up. Third time, maybe when you're down there, you can just stretch that back leg a little straighter and bend it one more time, stretch it, get a little bit more length through that back thigh. Stand up, and you should be able to just slip your foot out, and then we'll do the other side. So my inside foot, which is now my left foot, is going in the fuzzy, And I turn out my supporting leg to match the rotation.

It should feel natural. You shouldn't have to think too hard about it. And then I'm holding my grip from underneath. I allow my supporting foot to swivel by flexing it, and I lean out. I'm using my arms a lot to bring myself up and stand and shift my hips to the other side to get a nice, yummy stretch through my waist and hip. Let's do two more times. Maybe you get a little stretchier each time.

Come back up and shift. Third time, get low, flex that foot hard to protect your knee joint. Come back up and shift the last time over to your right. And then come back to neutral, allow your leg to swivel and point your knee down, re grab your Cadillac bars, and then bend your supporting leg, your arms lengthen as you do. It's just a really wonderful hip and thigh stretch, still stay strong in your stomach, and come back up two more times, work the length, work the strength.

Last time, hold it down, and then just for a little extra stretch, lengthen that back leg, let it bend to release, lengthen one more time, pull in at your center, get a little bit lower, come on up, and just let your foot slip out, And you made it. You're all set. I hope you enjoyed the session today.