PRO | Powerful Kneeling Armwork

We're moving now into a vertical flow. You're gonna be on one heavy spring or red or maybe even a green. Head rest is down. Foot bar is down. Come onto your knees, pick up the loops, and then bring your feet against the shoulder blocks, get that pelvis neutral, hands to the waist to roll the shoulder heads back.

As we exhale, we press those arms out, and we control to come in. Always that feeling for me of spinning the biceps up, the creases of the elbow point right to the ceiling. Continue with that nice breath hearing the soundtrack of your action. We have one more here. And now we add a squat.

So the hands come in, you squat, you press up. So the intention here is a little different. We're transferring the power From the legs through to the arms, really important skill for sports, and just everyday life, frankly, hips arms, inhale. Hips, arms. I know it's a little heavy. You could always push yourself back on the carriage.

Last one. Bring your hands by your side. We're going to tree hug. You can stay here if you'd like, or join me and have a seat. The arms come wide.

We exhale to pull close and we inhale to open. And I want you to really bias this towards your chest. The tendency is for people to roll forward with their shoulders. Don't do that. The heart is high. We're working as we open.

We're working as we close. Last one, tricky transition. Left rope goes down. You're gonna move over to the right, cross the arm behind you, and bring it to the other side. Now push the carriage out and bring that hand to your waist.

So it's sort of like a scooter ish kind of a setup. From here, initiate with the arm, push the arm forward, and then use your leg to assist you with the rest of the range and come slowly back in. Again, the arm starts it. You probably can't do it just with the arm. Use your leg to help and come slowly in. Now, we're keeping this slow and controlled so that you always have load on that arm.

And in just one more here, arm leg assist, bend that standing leg, and come all the way in, turn and face your machine, and then come all the way to face the back. The feet are off the edge. Maybe you stay in the loop. Maybe you choke up just a bit. Let's keep the other hand on the waist and just a simple row.

I always like to do palm up So it biases the work to a little bit more external shoulder rotation. And then option to rotate in the direction of that load. Now that does require a little bit more balance. Notice I always like to take this little hold. Almost always, I anchor the shape.

Last one, and we're gonna repeat all that on the other loop or the other side. Pick up the loop. Maybe you choke up. Maybe you don't. And we're gonna start with that simple row feeling scapula to arm.

Right? So the action starts with a feeling of being connected to your upper back. Whenever you're ready, add that rotation, or maybe you don't add it at all. Make sure you give me that little pause. Feel that shoulder blades slide into the spine and allow the head to rotate with you. Last one here.

Okay. We're transitioning. We're coming off the machine. Keep holding that loop. Turn yourself around, and we're ready for that little scooter combination on the other side. So I need my leg to help me so I get my hand to my waist.

I'm nice and tall, initiate with the arm, but the legs definitely is helping here, and right back up. And again, arm to leg. And in keep the tension on the rope. I know your leg is going to want to take over. Move nice and slow.

Takes a kind of a lot of controllogy here, right? To really figure it out particularly if this is new for you. Notice how the mind kind of struggles with, oh, what am I doing here? And we come in, put that rope down. Turn yourself face forward. Come onto your knees and grab the loop closest to you.

Hands around the loop, upper arm pinned to your body. Alright. Do some rotation. So we rotate to the foot bar, and we rotate to the back of the machine. And for right now, I'm trying to isolate the rotation in the thoracic spine. So notice my hips are relatively still.

Just a choice I'm making today. Crown of the head is going up. See if you can have equal weight on both knees, and resist the temptation to get the arms involved. They are really just holding on to the load. And come center and stop. I call this stirrupot.

It's literally what it sounds like. Notice it's not a big circle. So the arms are doing all of that action. And my body is absolutely still. If you're a hotshot, go ahead and reverse the circle.

I'm gonna continue just with this one direction. I don't think I've ever said hotshot before. It's funny how things happen when you're on camera. Last time like that, and we're gonna go all the way around. We're gonna do the other side.

Put that loop down. Always careful in your transitions. Pick up the other loop. The upper arm is pinned on your body, and we begin rotating. Palvis is still, crown of the head is up.

Create your soundtrack with your breath. Don't let those arms take over. Last time, come center and stir the pot. Now whatever you did on the first side, would be great if you did that on the second side as well. Equal weight through both shin bones.

Maybe you're now worth deciding to reverse your circle. About the distance of your shoulders is the side of the circle guys. Last one here, put that rope down, turn and face forward. Now, we're gonna back you up a good amount. Sit yourself down, hands to the shoulder blocks, and then lift into a little camel pose, pull the shoulder blades together, head to the ceiling for me. Pull the shoulder blades together, and then have a seat pick up the loops.

So we're kind of far back because we're on heavy tension. Hands are by the side from here. We scoop those arms out and forward. And we lower down, finding that anchoring place. The arms reach out and up shoulder blades are wide.

Caller bones are wide. And lower down. Let's do one more here. And again and lower down. Let's add extension to that now.

So we take the arms forward. We anchor, and now we lift the chest up to the sky. And come on down. And again, the arms come forward, pause, and we lift up to go back and lower down. Intention here is more up than back.

The arms come forward and go up and back, bend your knees, put the ropes down. And let's just come into a gentle child's pose here. Breathing into the back and the sides of your body. And that's the end of this flow.