PRO | Reverse Knee Stretch Flow

Okay. You can keep the tension you have on now, which is one red. It's gonna be hard. It's gonna be heavy, or you can switch to a lighter tension, a blue. I'm gonna switch to a blue. I don't know what I did in that first class, six ninety four, but today I'm doing a blue knees against the shoulder blocks, hands go on to the rails.

The further you walk your hands forward, the more work you're gonna get. So even if you are in a blue, walk them forward, if you want it to be harder, And then what I want you to do is bring your shoulders forward over your wrists, knees under your hips. So bigger this is like your neutral position. Then round your back, kind of like tenon stretch, and then draw the knees in. Don't run over your hands.

Chin to chest, shoulders down. It's not a very big movement, but it certainly is a powerful one, three. Two, One, keep your hands where they are. Sit back. Just a quick little transition here. Come right back to where you were.

You're gonna have to use a little momentum, bring both hands to one side. Pull the knees in. Keep leaning your shoulders forward over your wrists. Don't lean back. Recess that temptation. Three, two, one, walk it over.

Lean forward. I feel as much upper body as I do core. Three, two, one, and Take it back. Alright. Let's do some single leg here. Hands forward, shoulders forward, knees under hips. Pick a leg to keep on the carriage, draw the other leg back.

This time stay in a flat back. Practice pulling in, in, in, then try reciprocal movement. When one leg is in, the other knee is bent. Five, four, three, two, one. Let's take a break for a wrist. Just a quick, right? It's all you need is a quick little reset, and you feel a 100% ready to go back into it.

I always practice what feels most simple and basic. That's where I build my foundation, then I add. So as the carriage goes back knee in, Trying to keep my back pretty steady. Five, four, three, two, One, and slide it back. Okay. We're gonna need the head rest down for this next one. Side kneeling arm series.

You got your blue, your gold. You could totally do this on a red. Let's start with our overhead. This is what we did in the original class. I have my short loop. We can place one hand on the shoulder block and go into the same exercise that we did in class six ninety four.

That's this one right here. Or we can add a little something on. I bring the hand down. When I do this, I just feel like I'm in better alignment. And the opposite leg can extend long.

Making it a more balanced focused. So the first one feels more strength. This one feels more coordination and balance. It's fun to have options for three, two, one, bring it in. Next move that we did in that original class was our rotation.

So rotation's so good for the spine. Keep the hands away from the chest, plug the shoulders down the back. This is a great place to be. If you wanna add just a little bit more, add your seated squat into it. Just a little more dynamic sit and lift.

Four three two, and easy. Hook up that strap before we go into the other side, straddle your machine. Lean forward. Let's do 15 carriage tosses. Push. Step forward to make it harder.

Step back to make it lighter. Single arm if you're feeling playful. This wasn't in the original video. We're adding five, four, three, two, one, I think we've become more efficient in our 13 of practicing together, so we have time to add more in. Let me show you the first variation, short loop. I'm on the knees.

This is such a beautiful exercise because if you can push that outside knee down while you're here, You get this awesome stretch through your side body. So that was option one. Option two is taking the hand lower. This gives you the leverage you need to come into the balance. So work strength or work balance and coordination, you have options.

Five, four, three, two, and one, go into your twist. Let's just do the lifted twist before adding anything in. So the trick here is to get the elbows up, but to pull the shoulders down. And when I can feel that, my lats are working. Elbows are up.

Sholders are down. Not pulling with the arms, rather rotating through the spine. Five four three two and One. Awesome. Alright. We finished the class with a mermaid. Let's do it.

I'm gonna do a little bit heavier, a red instead of a blue. Find your mermaid legs. Keeping those hips as anchored as you can. I always put the hand kind of in front of the shoulder. Press out. Try to look up.

Open the chest. Bring it in. One more time this way. Press up. Bring it in. That was fun.

We added a few variations in, but mostly it was let original clasp rotate. Hands go wide. So square off the shoulders Even though I'm pressing back, I'm not dropping down. Do you see the difference? So I'm pressing back, but I'm still staying engaged, and then I'm lifting and pressing. Three rotation and extension.

Oof. That's good stuff right there. Two. And it's easiest to come out the same way you got in. And then we rotate, and you're right into the other side. So hands slightly in front of the shoulder, big push, There's that hip and bring it in. So this is the hip I'm trying to keep heavy.

Big push and bring it in. Let's try that twist. All the way out and reach. So the energy is really through this hand pushing into the heel, squaring off the shoulders, staying engaged, opening the collar bones and press out. Come out the way you started. And all the way up. Well, that was fun.

What a trip down memory lane? We have come so far in thirteen years. That class was a ton of fun. Like I said, I did add a couple of additional variations in there. So if it felt a little bit tricky, I did that on purpose. It has been such a wild ride and such an amazing journey to be with you over these last thirteen years.

I can't wait for the next thirteen. See you soon. Bye.