PRO | Single Feet In Strap

We're gonna move to a feet and straps flow. So your tension here a red or maybe a red and a yellow. Come on to your back. We're working with just one loop on the leg. So take that leg and take a little hamstring stretch to begin with.

Notice the other foot is just resting here gently on the bar. And now from here, a little agility training. So you're gonna push off the legs catch in the center. And then you lower down. And, again, you spring off, and you lower down.

Now the body is nice and still, and there's definitely an element of timing and control here And for some reason, it's oddly satisfying. I'm not sure why and catch and land last time, catch, stay right here. Now the free leg is gonna open and close and open and close, squeezing tight. Body is not changing. Last time, we're gonna do that with the loaded leg different plane though. We go up and we close. We inhale in, and we exhale close to that catch point.

Inhale, and exhale, last one here, inhale, and exhale, bend your legs into tabletop. We're gonna rotate at only one direction. We're rotating away from the load, and then back towards the load. And really feel that initiation again is coming from the hip and come back. You notice it's a little precarious Be very mindful about how far you go. Make sure you can come back.

Last time here, twist twist twist. And pull back center. From here, the legs stay glued tight. We slowly stretch the legs straight, and we bend to tabletop. And again, we take the legs straight, focusing on hamstrings now hamstring curl just a tabletop.

Again, inhaling the carriage will come in. The carriage moves out. Last one here, the carriage comes in, the carriage moves out. Let's go back to the rotation. We rotate the leg straighten they come in, we pull back center.

You could also go back to the basic though. We twist. The carriage comes in. The carriage moves out. And you come center.

Last time here, rotate, extend, come in back center. From here, the loaded leg goes up the free leg goes under the bar and we take a little stretch, really take a breath, allow the machine to give you a little assistance in the stretch. The free leg only now comes into a double a pay. We double a pay in and up in and back through. And again, notice the tempo here is a little bit slower and in and through, really allowing the carriage to assist in the stretch. In and develope up in and through.

Last one here, everyone. In and up, Developay through take the free leg back to the foot bar, and let's go into our little catches again. We push off and we catch and we land pushing off for two and land. And three, and land. Last time, four, and land take one more stretch. I'm gonna grab hold of that loop.

And I'm also gonna let that leg open. Both legs are gonna turn out. The knee comes in. We remove the loop. We go to the other side.

So tricky part is remembering it. Right? So hamstring stretch to begin with. And we're gonna begin with that little catch. We push off. We catch. It's gonna take your second for your brain to kinda acclimate and figure out like what it needs to do to be still Also, you gotta trust where is that foot bar exactly?

Squeeze those legs tight for me, please. Two more here, effortless effort in the face and the neck and the shoulders. And then hold. Free leg is going to open and close. I'm staying parallel, but you could also turn this out and close tight when you close. Make sure whatever you're doing, the hips are not shifting.

E inhale, and exhale last time, inhale, and exhale. Now the loaded leg moves up to the sky, and we push down, and we connect the legs. We inhale, and we exhale. And we inhale control the carriage, press from the back of the thigh. Last one here, and stay here, bend the legs to tabletop pause. We're gonna begin that rotation, rotate away from the load, and then come back center.

Start slow. It's a little precarious. Remember, keep that top waistband long. Pull yourself back to the mat. Be light with your arms on the mat. We want the center of the body working maximally.

And last time, the lower body twists, And we come back center. From here, slowly stretch the legs straight. We hamstring curl back to tabletop, squeeze those sit bones tight. And we take it up. Notice there's no action from the hip at all.

We're isolating the flexion and extension from the knee, effortless effort everywhere in the body. Last one here. And now we make it into a combination so we twist, maybe you stay basic, maybe you stretch the legs, you bend the legs, and come back center. And again, we rotate. We stretch. The legs are stacked.

We bend, and we come center. We rotate. We stretch. The carriage goes out as you bend and center one more. Rotate.

Reach. Bend the knees, pull yourself back center, take the legs up straight, and take a giant split, really enjoying that stretch. And now from here, As the top leg presses down, the right leg does a devlopate up, and we're gonna devlopate, we're gonna take the foot under the footbar, really let that carriage assist in the stretch. Developopating, and up. In and back under the bar.

And again, notice the tempo, reach, and you're moving the whole time. And in and reach last time here, and the loaded leg reaches past the foot bar, not to the ground, but past the foot bar in And through land that foot to the foot bar again, we're gonna take one more little set of these little catches. Catch two. Notice there's never any slack on that rope. Three, two more, four, and three.

Hard to trust where that foot bar is. I know. Two, And last time, one, come on in, catch that loop, give yourself a little hamstring stretch, and let both legs externally rotate. Take that inner thigh stretch, the knee bends, you remove the loop, and sit yourself up. That's the end of that flow.