PRO | Seated Strength Flow

Okay. Let's go back down to our original spring, which is one blue. Meet me in your well space. And then take a seat on the box and face towards your carriage. It's a tight squeeze, adjust your body so that you can get your knees through. The easiest way is to grab the lower loops so the entire carriage can pull forward.

You can grab your wrappers too, but you wanna pull it towards you so that you can hook your feet under. Now for this one, I like to have my feet hooked under the first band. These are just things that I've tested out. So play with it. Your equipment is gonna change based on your setup.

Alrighty. Here I am. Back in like a teaser position. Let's deconstruct that just a sec. So I'm scooped under in my hips, but I feel pretty lifted through my sternum, and you got something to hold on to if you'd like to maintaining this position with the spine. The knees are bending in.

So reminding you a little bit of what we did earlier when we had the loop around our thigh. Except my challenge now isn't rotation, it's stability and strength. Let's add the arms similar similar choreography as our double leg stretch. So there's my scoop, lengthen. Lengthen, exhale to hug and tuck.

I promise you if you do this, your double leg stretch when you're on the mat is gonna be so much easier. Three, two, and one. To get out, I like to grab those ropes again, just so the care doesn't crash in. And come on out, and we're gonna come on up into a split squat. So one foot's forward, one foot's back.

What you wanna do is rest this foot down. Versus curl your toes under, like that. So I'm resting the front of the foot. If you're short on space, move around and find an area that works for you. So the idea with this move is I've got all of my weight and my front leg, like we've practiced before, and I'm rising up.

I have no additional load other than gravity, so I'm gonna add some rotation to challenge my stability. As I go down, I'm gonna rotate towards the leg that's forward, seeing if I can get my elbow down onto that knee. Lean into it and lift. Lean and lift. And I am trying to keep my back pretty straight here. So the work stays in that seat for Three, two, it's okay to be wobbly.

And one, right into the other side. Again, there's power in going right to left immediately. It provides information. What feels different? Why does it feel different? Interesting information and data to have? Down and up.

Resting the back, like, not a lot of weight on it. If this setup isn't working for you, you can come somewhere else on your machine. So you just want your back foot elevated. And when you feel good, that's when you add the rotation. Trying to get the elbow to the knee.

Elbow to knee. This side's harder. Down tap. There it is. Four three is a lot going on. That's why we've kind of built our pieces to where we are now. Two, and one.

Alright. Come back into that seated position. It's only the knees that have to go through. So work your way around your machine so you can meet me here. Pull the carriage forward. Single leg goes in.

Pick your favorite side. Okay. Once you've got the foot in, scoop to roll back. So you're not sitting right up on your sit bones. Use these risers to start. This is a bicycle pattern or a reciprocal pattern.

It will challenge your stability. So when one leg is straight, the other leg is bent, when the opposite bends, the other one straightens. Looks like that. If you're looking for more, take the hands off the risers, you are trying not to twist. Three, two, one, see if you can go into the other side without taking a break.

I always have to do this in my brain. When one leg is straight, the other leg is bent once I'm set up, then I can cruise. Let go if you'd like. Five four three, two, one, and let it come home.