Powerhouse Strength

I'm here with Colleen. I'm Adrian. I'm going to be teaching intermediate, pretty high intermediate class, um, to Kylie and Colleen. We're going to start on the mat and then from that point, after the mat class, we're gonna transition over to the Cadillac to do some arm arm work. Um, so feel free to either just do the Mat and skip the Cadillac, or just the Cadillac portion and just the map. So, or ideally, we'd like you to do both. Okay. So I'm going to have Colin go ahead and sit down properly. She's going to cross her arms across her leg and try not to stick her bottom out as she slowly lowers herself down nice and gracefully, by the way, she did very nicely. And then she's gonna extend back and lie down to begin.

Now, Coleen, you're slightly off center. Move your hips a little to the left. Everyone else, hopefully just check yourselves. Feel whether or not your shoulders line with your hips. Let's start with your arms at your side, and then she's going to go right into her hundreds. So rather than bending her knees and her chest to begin, she's gonna lift her arms, lift her head, and begin breathing.

Inhaling for five and exhaling for five. So doing a full hundred count at this level, you should be able to count for yourself. Remembering it's a long breath in and long breath out, reaching out of the hips, long, long legs and wrapping those thighs and shoulders. Get those shoulders to pull down. The arms are reaching away from you. Everything strong, I'm guessing anywhere between 60 and 70 she you're at and breathing.

Good. She's got a smile on her face. Good. One more. Add into her roll-ups, arms stretched back, arms up. We're going to try to keep the flow moving, so let's keep going. Stretch forward and bring yourself down.

Don't lock your elbows, arms up, head up, stretch over. So little bit smoother. So when you get down there, your heads touch. I want you to come right back up so hard. Head touches, arms up, head up, stretch. I'm going to come behind her and give her a little help. Go it a little bit slow. Let's go a little bit quicker. Keep that flow, the energy and the movements and down each time getting looser. Stretch back, arms forward over.

Make sure you're scooping in and come back down. I'm going to have her do one more up over nose. Between your knees. She going to bring herself down and go into an overhead position. So Holly, let's actually have you move down towards your feet so you're still on the mat. You might have to to check behind you. Make sure you have space.

Let's start with your legs at 90 degrees. This is more of an introduction to the overhead. We'll start slowly and take your legs over your head. Tap the floor with both feet. Open your feet, hip width apart, flex your feet and now slowly bring yourselves down. Get those legs really long and short stretch.

Think of those thighs skimming your chest. And I'm going to have to go all the way down. Now up over tap the floor. Open. Flex. Now remember we're working on the flow here, so as soon as your feet touch, you're going to come up over tap, open, stretch, and roll. Watch that you follow your spine. Now she's going to reverse it three times. Legs Open. She goes over, flex the feet together.

She's going to start your roll down and I'm going to help give her an extra stretch. Get those arms really long and two more down. Open over together. Stretch. Now she's a little off center. I want to shift her so that she's centered. And one more time. Open over together. Flex your stretching arms so those arms are active as she comes down.

This time she's done three each way. She's going to keep one leg up and dropped the other. Going into a lake circle. Circle your legs down. What? Keep your hips from moving. Both legs are stretching five each way. That's three. Keep those hips still pull up. Four. Five. Sorry, I lost my account.

One and two. Now your left hip. You got to keep that still. I see her left hip moment. I want her to keep that still. Both hips have to quit. Why downs? Right in here calling. Get this in. Good. Do two more. I'm having her do a couple extra to get that form correct.

And now she's going to scissor switching sides. So get deep into that spine powerhouse lifted and five times one and two. I'm going to come over to her because I want to put my hand where I want her to work a little bit harder. It's this gap in here. I want you to get rid of that gap. Pull into it much better. So your hips will then stay still too. And big lift three.

Give it a kick for one more and five she's going to now sit up. She's gonna lift her seat. Okay, she's on the match. Wants to get centered. Grab your ankles, you're gonna roll like a ball so your head is down. She makes sure she has that space behind her. She's ready to go. Rolling back, rounding up and now move back right back up a little bit quicker. So when you get back there, know that you have to come right back up.

Control it though. Make sure you only roll to the tips of the shoulders, not your neck. That's it. Walmart time and all the way. Place your feet down, stretch them out long. You're, you don't have enough room to do that on here where we just transitioned. Sometimes we'll lift our seat and stretch back, but for here I'm going to have you lie down because there's not enough room on the mat. Bring your right knee and you'll go into your single leg stretch part of her stomach series and switch. Let's do six of each one. One I'm, when I grab her and I want her to reach away, touch me, squeeze your seat and then switch and reach and you used to pool in it so the [inaudible] cools and there's always this resistance on either side from the stretch to the n six and ready for the next set. Double leg, arms or legs regenerate back in.

Let's keep that flow going out and [inaudible] together to Surry. Same idea here. She stretches away and she pulls it back and forth. Five, keeping that anchor in her spine. Six single leg pull. Pulse, pulse one. Let's see those two pools. Pulse, pulse. Let me see it. Pulse, pulse. I'm not saying that, but they're both pulse and switch and pulse.

Pulse and switch three and scissor it up and kick the other leg up and kick. One more side left and now hands back lower. Lift your legs, getting her nice and warm. Lift up. Now I want to round you up here more. That's it. Stay up here. Three. She's going pretty far. She's letting her legs go all the way down. You decide. Does that feel right on your back? Go to where you can control it, where there's no gap in your spine. Now go into your Chris.

Cross the elbow to the knee. One, one, try to tap your knee Coleen too. So you're going to tap the knee. The knee comes all the way in to stretch all the way in with that switch. Look towards that back elbow. Try to get that extra extension through the sides, keeping those hips still for fun. Long legs six and sit up to go into a spine stretch forward. Legs are apart right into it. Heads between the arms. Go all the way down.

Tap your heads and around, back up or right away. Inhale on the up, exhale on the down and inhale up and bring your arms in line with your shoulders. Hers are going out a little bit. We want them inside line with the hips and down. So right here I want to have you go here. Now pull those ribs back more, more. Keep pulling that. Pull your shoulders down.

Pull me up from your powerhouse. That's it. And one more time. Deep breath in. Bring yourself down. Tap the floor. You got that stretch and then come back up. Take your legs up into open lake rocker. Good Current, very nice. Curl your chin to your chest.

Now that's another advanced way of getting into position by grabbing the legs and bringing them up. Go ahead and roll. Calling. Curl Your Chin and brewing it up. Stretch. She's going to do three like this and the next three, she's going to grab her toes right back up. You got to keep that flow, that energy. Go back and come up. Yeah, do one more. I'm having her do four regular rolling and now she's going to grab her toes. Feet together. Control it. Do not roll onto your head.

Tuck your chin, bring herself up, find your position, stretch your back two more around back. Now, if you find yourself come and losing your toes, get them again and stretch so you might lose them, but then you want to find them and that's enough. She's going to go ahead and lie down on her back. She's going to move forward first and then she's going to lie down. All right. Take your legs up for your corkscrews, so just double check your space and you make sure you still have that mat behind you and she's going to keep her hips down for the first set. She's going to circle. These are your corkscrews center going left.

Keep your hips from moving on that. I want her to do that again because her hips were moving on that I want your hips still go right. That's it. Somewhat Center left. Yes. It's really the, the goal is to get 45 degrees in each position. 45 degrees, 45 degrees without your hips lifting. That hip is off.

Get that hip down, left hip center one more time. Right? Keep your hips down, doing three sets, I guess with those hips down. And one more left. Don't let your hips lift that back. Solid Center. All right, now she's going to put that into a full corkscrew where she jackknifes up. So beginning circling to the right, down or around, center and left, and now control it.

Stretch your arms out. Don't use your next, go to the left, down or around right up. And I'm going to help her lift. Reach for the ceiling. And now brewing herself down. Drop those toes and stretch and right around. Lift up and bring yourself down and left around. Circle right back up. And one more time. Damn right.

Big Circle Up, left and down to the left around and big lift. Hold that Colleen. Let's see if she can't get up a little bit more. So I've got this magic string. I'm going to lift her. Push your hips forward and squeeze your seat. There it is. Beautiful. And come back down. Very nice. Okay.

She's going to sit up for her off and adjust herself. Okay. Hopefully not too much adjusting. Let's get into it. Arms out. And you're going to sauce, twist, reach for the toes, nose to your knee. Put your nose on. Your niece is sent to your neck. That's it. Now in this position, she's in a good position, but I'd like her to lift those ribs back. Pull your hips back.

You're really scooping it, and then articulate back up. Center out and turn or reach for the toe and are both has started down. She's getting a good scoop into those roots. A little lifting and squeezing and flexing and up center and turn and reach up and center and turn and stretch up and center. One more time. Turn reach up. Center. Last one.

Remember to articulate as you come up. It's not just popping up. You're articulating. Always good. All right, let's have you go ahead and lie back down onto your back. Move forward though, actually on your mat so that you have extra space behind you. I'm gonna have her go into a jack knife. Hands at your side. You're going to start. Let's start with your legs at 90 degrees. So what I'd like her to do next time.

Bend your knees when you come to lift your leg. She's advanced so she'll go straight up with her leg, but ideally you want to begin with both knees in just to protect yourself for now until until you know you're advanced. If you are advanced, you can go ahead and do that, but not for everybody. Take your legs back just about 60 degrees so that's too far. Come back down, roll down. So she's at 90 degrees. She's in her plotty stance. She had to take her legs back to about 60 degrees.

Then she's going to do a kick up and then she's going to brewing herself down and get those arms long, long, long two more just like that. Start at 90 degrees. Go over, kick up and control it down, down, down. She's going to do one more like that and then we're going to go into the full jack knife where she takes the legs all the way down and then over and here it becomes, she's going to start legs, go down, legs go over big kick. She's still going back a little bit too far. Roll follow that spine. So let those spies skim your chest again and down and over and lift.

That was at much, much better. Move. Lift and come back down and she's got Walmart down to the floor over. Kick it up, hold that lift and lengthen it. Try to really challenge that extra stretch up from the bottom and then brewing yourself down. But listen to your bodies. Don't get into your next here.

Bend your knees and let's have you go ahead and set up and go into a tick tock. Tick tock yet legs or sh or long or side side twist, feeder flexed. Don't let your feet move. Now she's going to inhale. Exhale, pulse, pulse center. Exhale, pulse, pulse center. As she's pulsing, she's lengthening. Getting those hips to lift and really getting those feet flex. Getting a nice and pause. Pause at Walmart. Pulse, pulse, and pulse. Pulse. Enough rest. Let's go ahead and go into a hip circle. Take your arms back and then she's going to lift your legs.

See how nice and long her back issues lifted. Her hands are back and as she's going to circle her legs down and kick her nose and around and she's going to kick her nose again. So back to center to the right. So it's a corkscrew but you're sitting up and left. Keep her back and her hips from moving.

You want to keep that still one more time to each side. Lift and to the left. Tall, back lift and bend journey's do a Cancun. So one leg tour and Kik and I. These always feel good. Side side kick in. They're kind of fun and side, side kick and side side. Sorry. Side and kick. That's enough code and stretch.

Church your towards your toes for just a moment and then I'm going to have her flip over and go into her stomach. On her stomach, into her neck. [inaudible] and swan died so she couldn't do a preparation. She's down on her, her tummy. Four head down, hands underneath your shoulders. Push into the hands. You're going into a your neck roll, you're in a lift your chest, lift those ribs. Now she is very arched here. I want her to get up into here. So I mean can you lift those ribs more? And when I grab her and I'm gonna help her lift, really pull up your tummy more.

So I want you to, yeah, drop your hips down. All right, now that's it. Much better. Look to their right, rural. Your next down. Don't let your tummies drop. Don't let those lower backs feel it. You want to really pull that in. Look down around to the right look. Center and lie back down.

So that's your preparation. Now I'm going to have her go into the swan dive. She's going to push into her hand. Her hands come up off the chest and now she's ready. You're in a fall down. Palms up, legs up. Try to keep your heels together. Really get those legs to lift about six times. This is three.

Really lift those legs for five and six. Sit back on your heels and stretch that out. Good. And then Colleen, you're going to lie back down and getting ready for your single leg kick. So you're going to lie in her stomachs. Prop yourself up on your elbows. Knuckles together. Get those ribs way up. So same thing here.

You want to get this space and fill it up even more. Fill it up. That's it. Hold on. Those ribs up. Now kick your bottom two times with the right heel. Kick. Kick right there. She collapsed. Get those ribs up. Kick, kick, kick, kick. Keep lifting those ribs left. Kick, kick. One more set right and left.

Lie All the way down for AA kicks, hands back and three and one, two, three. And now reach for those ankles and switch and kick one, two, three and touch those ankles way back there. You could get up higher reach. There it is. End One, two, three and stretch. Last one and one, two, three. Stretch. I'm going to help her hair because she has a lot of flexibility. I can help lift her and she could probably even go further, but I'm not going to do that. All right, sit back on your heels. Scott.

Limber spine. Oh, we should all be so lucky. Good. All right, so you're just stretching out at this point. Now she's going to flip over for her neck pool. So she'll lie back on her back like she did in the beginning. Although this time, her feet are going to be hip with the part and flex.

Now your hips are not that wide. That's about right. Hands behind your head. Begin arms up, head forward, stretch over, stack your spine, lift your back, and then the first couple, I'm going to have her round down and then we're going to go into a plank. Round Up, all the way over. Keep those feet flexed. Sit Up nice and tall. Now round back down. Now the next series would go into the plank where your hinge and up and over.

Now she's doing really well with her elbows. You want to try to keep the elbows wide the whole time. Now she's going to hinge. Hinge tells you can't hinge no more and around, back down and all the way up. Elbows wide and over tall and now begin to hinge. Push the heels away. Use your seat and now curl.

Articulate down two more and round over. Control that. Bring herself up. Follow that center. Hinge, hinge, hinge, curl. Last one up. Curl over. Get that articulation over. Sit Up Tall, finishing with [inaudible] her last hinge back and brewing herself down. Now she's migrated and I'm going to have her move down and go into some sidekicks. So go ahead and lie in herself up. Lying on your left side, right leg on top, hip on top of it. Get your alignment to your line with the back of the Mat.

Go ahead and check calling and see if you're really lined with that matter and that your hips are there, but your shoulders are not. So move your sh your chest back from here. Okay. So if you took your hand, you could take this hand behind you and feel the mat, you feel where it is. So that's what you're checking. You're checking to see if you really are aligned with that mat or not. You can think you are, but in tell your check, you won't really know. Alright, put that right hand back down and come up. Prop yourself up on your left palm.

So, so you're like this, you're lying down. Yes. Bring both legs forward. All right. Just getting into position is work. All right, pull and get those ribs together and squeeze down here. Push your hips forward a little right there. That's powerhouse. Okay. All right. She's prepared. Your right leg up hip level kick kick forward right away, one and kick kick to keep your hips from shifting.

You don't want them to pop forward. You're pulling your ribs together and getting those shoulders drop to drop by and kick Kik and six long stretch. Getting the leg to reach away from you. Seven one more and up and down. Take the leg to the ceiling and or reach. She's added a flexion point, which is great little extra resistance to accept the cheese falling back. You want to keep those hips ride on top of each other and reach.

Get that stretch on the down. You're stretching away. There it is for. Use those muscles. Five reach six. One more up and circles five each way. One smaller too. It's a hip circle. You want to feel this in your hips? Three, four, five to full five. All right, let's circle reversing two, three. Work from your hip. Keep those hips quiet.

Don't let them wobble. Four and five. All right, let's have you go ahead and flip over to the other side. Oh, very pretty. I didn't even ask for that. All right. Up Onto your elbow. Check your mat, see whether or not you're aligned. Exactly. Good. Alright, well, legs forward a little bit more forward with both feet. Okay. All right. Hip on top of hip, shoulder on top of shoulder, and she's going to begin. Kick, kick to clear kicks. A little one, then a big one too, and kick. Kick. That's it. Three.

Now I want to grab her because I want her to stay very still in here. Kick, kick. Powerhouse does not move. It's controlling it. It's controlling that. That position ain't your anchor. Fuck and kick. Kick. That always has to stay engaged and one more. Up and down. Take your leg up and reach and stretch.

She's pointing on the up, flexing on the down. You can do either one, you can flex up or point down or you can just go up and down and forget the foot, but don't fall back. Don't let those hips fall back. This one's falling back. There you go. It's see that left leg grow longer than the right using your muscles. Go ahead. Getting that resistance and circles. Little ones. One too. Don't move your hips, Callie. Get your ribs together. Yes.

Keep those ribs together. That's going to help you five circles each way to a little bit smaller. Three, four, five. Okay. Onto her back for her teasers. Move forward. Alrighty. Bring both knees into your chest. Extend your legs up. I'm going to have her do teaser one, two and three so she starts at 90 she takes her arms behind her.

She is now going to lower her legs to 45 degrees. Lift her arms and around up into teaser one. Once she's there, the legs do not move is going to stretch to the ceiling. Lift your spine and bring herself all the way down, not letting those legs move. As soon as you touch, you got to come up and reach for the toes and stretch the ceiling and bring herself down and one more time to the toes. She's going to hold that position. Two ways to do that.

She can either keep her arms there or keep them up and stretch. Either way, it's fine. Lower and lift your legs three times. I won't let her hold that too long. One and lift. Don't go too low. Little down, but all the way up to Walmart, a little down, all the way up. That's it. Now everything down together for teaser three and arms. Legs stretched to the ceiling. You've got it. Bring yourself down center.

Take some of the energy out of those toes and lift your back and come back down. Last one, he off the mat. They're much nicer. And then stretch. Bring it down and go ahead and have a seat at your feet. So you're going to sit up. Your legs are straight.

Lift your hips fit at your heels. Yes. Grab or take your hands inside your legs for your seals. Drop your head. Get into a deep sea to drop their shoulders as well. And I'm gonna come over here. I want you to speak the way back. You feel how your hips are falling back. That's where you start now.

Drop your shoulders. That's it. Now you're in your seat. Now you're ready. You're going to clop. One, two, three heels together. Clap three times to come up to three up and one to three buck. One, two, three up. I'm going to make you go quick on these. One, two, three back. Don't lead with your head. Two, three up. Keep your head forward. One, two, three. Back. One, two, three. Right back up. One, two, three, back. We'll work on your flow. One, two, three. Up. Walmart, one, two, three backs and come up to standing by crossing her legs.

Crossing your arms and standing. Take both arms up, pivot around for some pushups and she's still on her. She's in her plotty stance. She's lengthening, she's pulling in and up, wrapping the thighs, arms. Walk down your legs. Walk out into your plank all the way out. Palm underneath her shoulder heals up. And now go ahead and push up five times. One, drop your hips a little bit lower. Yes, and long spine. Two, three, and four. Last one. And drop your head, walk to your feet, grab your ankles, stretch and articulate up. Hips forward.

So now Coleen is going to be working on the Cadillac. We're going to do a short version. We're going to do just basically arm springs. We're going to do some with the rollback bar and stall standing and the arm springs. I've got grots springs. You've got balanced body or peak, whatever you've got. We're using the arms springs. Okay, so I'm going to have her start beginning with her chest expansion. So first you want to get into your plotty stance.

Weight is always forward towards the balls of the feet, lifting up, shoulders slightly forward of the hips, get those ribs all the way in. So these are, these are challenging springs, so we'll see if this is too far for her. If it is, we'll know and I'll have her step forward. But let's take, take a deep breath in, lower your arms, reach down towards the floor, open up your chest. Exhale. Now I'm going to say that's a little heavy, so I'm going to have her step forward because I really like to get her arms all the way down so that she's capable of actually opening up that chest. All right. Again, she stepped forward. Nice deep breath in. Lower the arms to reach down. Roll those shoulders back at the ribs in. Look right center, left center and exhale arms come up and inhale. Arms down. Just open. Look left center right.

Open up your chest center. Exhale, one more set. Arms down, chest open. Let me get those shoulders to really work. Pull them back. Center, left center. Exhale. It's really easy to lose the ribs in this as well. So when those arms come down, make sure you get those ribs together. Add arms down. Chest Open. Look left center right center left. I'm going to have her do one more set so it's a total of three sets. I changed my mind and arms come down. Reach lower.

I'm going to pull her shoulders back. Right Center. Keep reaching down. Left Center and left. Last one, growing taller. Arms down, chest opens. Look left center, right center. Add, lift. Okay, I'm going to have her turn around and do some backward arms so she will be facing forward again. Way to slightly forward, and she's going to start by, let's have your arm straight and go straight down. Torture. Hips grow tall in your back. Now just the bar against you. Keep lifting up, keeping those elbows in, not out. And stretch the bar back.

Okay, do that again. Lower down. Bend the elbows. Close those ribs, Callie. Wrap your thighs and stretch those heavy. Do Five. That's two down. Ben, keep those ribs pulling together. Stay Tall. Stretch two more down. Keeping the elbows in. Stretch back and lower down. Rubs up. Belly up. Stretch. Now she's ready to reverse this one.

I particularly like because you really can feel the length as their arms go dead and you can feel yourself. We're really growing tall. Elbows in lower. Now the closer your hands are together, the better. Bend your elbows. Now grow taller and taller. Lifting and scooping and up to more bend. Let me see that length happening up. So more wrap. That's it.

Lift one more time than your arms in. Lower them down and stretch. Very nice. I'm gonna have her face forward. She's going to do one arm presses. So in her plotty stand, standing tall. This arm is relaxed and she's making sure she's Square.

There are not huge movements. She's going to start to lower that arm here too. I might have her step in. We'll see pulling the scapula down, but pulling the shoulder back and release. So she's lowering. She's going to hold for three counts, lowering down and hold two three lifts. This is a great exercise too. You can do it with the magic circle. You're holding the magic circle, your hip and your hold two three lift.

So if not this huge movement, it's very particular. It's really working the region in the shoulder and the upper back and lift no more than five and lower long long arm. Get your shoulder drop and lift. Last one and hold two, three and left. I have hurry, turn around. This is good cause you'll see that her back and this region she's working in.

So she was tall, her powerhouses lifted and she'll begin. So the arm, the hand placement is kind of in the middle of the bar and lift. And I'm actually, I have your move your hand a little bit forward to that bar stays nice and straight and as your arm comes down, growed taller, getting those ribs back together. Yes. And lift two and lower. Hold one, two, three, lift and shoulder drops and pull it back. Yes, so she ruled the shoulder back and I lift two more.

Arm down shoulder backs. Keep those shoulders square with one another, shoulder, shoulder, and last one, lowering shoulder back. Hold two, three and left enough. All right, I'm going to actually take the bar away and we're going to move on to the arm spring, so we will go ahead and do that. Now. I've already measured this for her. It's about a little bit above her shoulders. She's going to tell you, man, this is something you just have to kind of feel when you're doing these. You have to check to see if the resistance feels right for you.

So she's going to start with some boxing and she's stepping back because on these particular you have to almost lean forward into them, into the springs, lifting up into that powerhouse of the, the rapid the thighs. The legs are zipped and you're pulling in and out. All right, she's going to lift her arms and extend one arm out. But as you're boxing stretch all the way out, you're keeping your shoulders, your box square, and then she's gonna Stretch Oh away. So try not to shift, say very square, rich. Now how does that feel calling? Does it feel to mantra about right?

It looks good. She's definitely got some resistance. That's good, but you don't want to, let me show that as an example. I actually stepped forward now if she were here for instance, and she tried to push out, it becomes a very different exercise and then she starts to get into her back a little bit. So I don't like that. So that's why she stepping back into a better position where she can get those ribs stable where they're really pulled in and yet she's still feeling that stretch in that work in our arms. So begin boxing your right left. Get the stretch all the way out, all the way in.

Reach away as you reach. I should see something happening in here. I should see those ribs pulling deeper. [inaudible]. That's it. Long arms, long muscles and out and out. And one more set right and left. Let the arms rest worrying yourself back up. So he, let's get into position properly. You're gonna take the palms up, getting ready for shaving. She has to lean once again into the springs.

Bend your elbows behind your head. Bring the thumbs back down behind your head. Way Back Down here. That's probably too far forward, but you'll know when you go out, lean forward, shift your weight towards your toes. You're going to fall into the springs a little, especially as you start to straighten your arms. So begin stretch the arm. Get those ribs to pull it. Now you're going up. I want you to go out and angle. So she's gonna take her her palms and reach out.

Yeah. You see how hard that is to go ahead and step backwards. Okay, so hands behind your head, way back down here. So thumbs down towards the base of your neck. Now start to lean into it and then start just straighten your arms. Reach away a little too close now and bend.

We'll get the right position. You get to find it. You want to come back behind your head, Colleen. So your hands come behind your head. There you go. And now reach. You could start in front of your forehead. But we, we did learn that way. We uh, we started back here, stretch and then so push your hips forward now fall towards me.

Use the weight of this rang. You feel that now you're going to close your and push out. Push out, push out, push out. Close your rips and bend. And I'm going to let go. We'll shout. Push out. Push out. And Ben, now she's working very hard and pulling and Ben, one more reach. That's all way out almost. Oh, you're so close. Ready out, up, up, up whole, and she's going to open up her arms. Shift your weight back a little bit.

Elbows are bent, and now inhale, close the arms, tighten your seat. Don't fall forward. So about an exhale. Ready? Use that breath. Exhale and inhale and exhale and inhale. One more time and squeeze. Yes, that's it. Open. Now you're going to reverse your breathing. Inhale, close. Exhale away. Inhale, close. Exhale away. Inhale, close.

Exhale away, and rest. Also getting kind of a flow to it will help in the movements. If you pause too long, you start to lose where that strength is coming from, but that was good. All right, I'm going to have her do or butterfly, so step a little bit forward for this. These ones you do lean into the spring jury, that'll stretch the side. So one arm's going to come behind you as the other one comes up by your ear.

You look towards your back arm, but what you're trying to do calling is keep yourself square. You don't want a twist. It's really just keeping the shoulders line with the hips as you open up that one side. Good. And then you're going to float over to the other side. Look down toward your other arm. Let's square hips.

Really lift into that naval. Pull up there. Very nice. And I'm up to standing and now you're going to flow to the right. Keep lifting into here and ah, keep your weight towards your toes and to the left like a tree blowing in the wind. Let's Square your shoulders. Keep feeling the sin and come back up. And one more time to the right and up and to the left.

Square. Those shoulders square, those hips add up. Very nice. She is going on now turn around and she's going to go into a squat. So she's going to be far enough away that there's a little tension on the springs. Her elbows are up 90 degrees and her feet are about hip width apart. Parallel. So taking her time, she's got to get the feeling of the springs first. She's gonna sit backwards, kind of like she's going to go sit in a chair. She goes, let me go down. And as she's gonna use the springs to help lift her, your arms come up, you browned forward. And now here I should see a scoop up into here, into those ribs. Let me see those ribs left. Really pull up, pull the straps towards you and drop those shoulders.

Doesn't have to be too far. And now around backup. Articulate your spine. Elbows come back to 90 okay, fingers up if you can. Very nice. Get those revs up and now squat back and right away calling, lift the RS. Curl forward. Goop those ribs. Let me see that lift up here.

So the arms are pulling him towards. You can bend the elbows a little bit. Drop your shoulders and now around, back up. Flip the palms, go back and squat and lift and over that stretch and Tuck the hips. Pull their arms in, shoulders down and round. Back Up. She's going to do two more elbows up and sit back and and forward seeker. Get a deep sea here. You want to get that? See, I'm not quite seeing that.

There it is. Now come up. That was it. And Walmart and up forward, let's see that. See again, [inaudible]. It's in here. You're finding these muscles in those shoulders. See, where's your seat? That's it. Okay. And then come back up. Elbows up and rest. Let the arms drop.