PRO | Single Strap Prone

We're gonna move on to prone flow. Turn your box to the traditional long box position. And the inspiration for this flow is breaststroke, but you're gonna have your machine very light. So I'm going all the way down to a yellow spring. Listen carefully to how we get in because this works best with your clients.

I've tried it. Pick up both loops that are on one side of your body. And now the loop that's furthest away from you, put it down. Bring your hands forward to the edge of the box and lay down on the box. I know that seems like a lot, but that's what works best.

I'm gonna start with my hands here right at the edge of the box. Chest is off. And as I inhale, I'm gonna lift all the way up to an up dog. Yes, it's a little yoga, and we're going to come down to neutral. And again, I'll end up with the chest, pressing through the hands. The legs are straight, pelvis totally off the box. And lower down. One more here, a big gulp of air in, and lower down. Now set up this arm in external rotation, the shoulder and external rotation.

You can keep the hand down on the box and begin pressing the arm straight out over the head. And I'm just trying to maintain a neutral position in my body Some of you will immediately take the hand off and move with two arms. So that is always an option or just this little support with the free hand. From the overhand position. We reach the arm and circle it all the way back to the toes.

We bend the elbow back to the start. We shoot the arm over the head, We circle the arm, it goes all the way back and back to the start. And again, this could be with two hands. We circle. We come all the way back Stay here, lift the heart this time, lower down, free hand to the ledge, and the back hand does a bicep curl. So you have two hands to help you now.

Inhale that arm straightens, you lift up, and you come down. Many of you are just gonna stay here using the two arms to help you. If you have the strength, the front hand comes off. So you lengthen up. I barely move and come back down.

And again, lift up. I'm keeping my hand down. And lower. But you guys take that hand up and lower down. From here, straighten both arms, reaching them in opposite directions. This is a little rough. The arms stay straight.

Circle the arms, one arm overhead, one arm behind you, and then all the way back to your start. And now bring your attention to what's happening in your spine pull long, long, long. Make sure you are still active with those legs. Resist the temptation to slide around on the box. Now you know why we only have one yellow spring on.

Maybe you can do a blue, maybe you can do a red, but typically pretty light tension. Okay. To come out of here, move carefully, bring the hands back to the front of the box. Slowly come up to your knees, bring the carriage in, that loop goes down, carefully reach for the other loop, You can see, I hope how this could be problematic. Bring your hands to the front edge. Everything's slow. Lay yourself down.

Second side. Here we go. So we shoot out and slowly in. Now the position of the legs is gonna really depend on you. It is a little bit more user friendly if the legs are slightly apart, and externally rotated. And maybe you're just starting this the first time you teach it just with the overhead push, but eventually getting to that circle pattern continue flowing for me, either the straight over the head action or the circle.

Maybe two hands are moving the whole time. This time, circle the arms, everyone circle the arms and lift the chest up, up, up, lower down, put your fingertips to the front ledge. Take a bicep curl with the back hand. You have the two hands to help you. You lift up.

And you lower down, very doable like this, challenging, but not out of range for most of your clients, and lower down. And again, if you're a professional, reach that arm out and up, take your full extension. Last one here. Now stretch the back arm back. Reach the front arm forward.

And here we go, making those circles. Reach and reach. One side is definitely gonna be different than the other guys. Pull those abdominals into your back. See if you can engage the glutes to help you find a little bit more stability. Reaching long through the arms, an awareness of what is happening to those scapulas.

Last one here, And we're gonna transition out the hands come to the front so you have control of the machine. Slowly carefully, come to your knees, bring the carriage in, and you can just let the loop drop. I don't say that very much. Now, we are coming back down. Hands to the ledge, bring yourself all the way forward, all the way forward to your hip bones. Push the carriage out.

Let the chest go into the well, lift the legs up. Stay here. The legs lower, we pull in, and we take it out. So it's up to you here. If you wanna stay neutral or if you wanna add some extension to this, reach out and up, and take it out. I'm gonna stay neutral and really just work the extension of my hip reaching out. And that we've already done a lot of extension in the thoracic and the lumbar spine.

So I'm biasing it towards the hip last time here. Come on in. Step your right foot down to the ground, scoot over to that side. We're just gonna take a little quad stretch here. Catch with whichever hand makes sense.

And that's come up and over to your other side. Bend the knee, catch it. And come on up. That's the end of the prone flow.