Outdoor Wunda Chair

Okay, let's go. All right, we're going to do a short but sweet, intense one to chair workout because it's too beautiful not to. Um, what we're going to start with, we've got our mats. We're going to go on the ground and let's just have our chairs set up to begin with. So we're going to go medium to heavy. Um, Candace, you have the regular chair. So let's put two springs up on the top. That's the only has two choices. She's going to put both springs at the highest mark and I'm going to do with the Combo Chair, which has the tree. I'm putting one black spring at the top and one black spring, two down.

So the second one down, we'll leave that there and just come on down to your mouth. Little quick warmup and put your feet right inside the chair, holding on behind your back, sitting tall, enjoying the sun. Just keep your eyes closed for now. Inhale. And as you [inaudible] sale, we'll just roll down, go down with the sun rolling to mid back. Hold for your inhale. Start the exhale. Sink the abdominals as you come forward. Just warming up and stack the spine. Inhale, exhale, pulling the abdominals in, keeping the collarbones wide, even though the back is curling. Inhale, exhaling forward, elongating, stretching to the sky, and exhale. We'll do these last two in, man.

Exhale and down. And with this we'll stay here. Take the hands one to on top of the other. Nice slow inhale. We're going to our right as we exhale, just reaching just outside the leg, but not really far to the right. Inhale as you come across the middle. Exhaling, it's like you're aiming for just outside the knee. Inhale through center and exhale and inhale, just rolling, keeping the flection right so you don't want to drop in the middle. Exhale, pattern of breathing is just inhale as you're moving to the other side. Exhale, deepening into those oblique muscles.

We'll go one more each side. Notice how still your pelvis is and one more to the left. Come back to the center. Separate your hands. Feel free to hold on. Otherwise just roll up. Scoot yourself a little bit closer and then roll down all the way.

Placing your feet up on the bar and I'm, I'm going, ah, basically the middle of the feet. So I'll comfortably distance for a pelvic curl. Shoulders are down. Exhale as you peel up, keeping your feet relaxed, articulating through the spine, lifting. So it's going to be a little higher than we're used to, right. Nice and tall. Long Spine. Inhale, exhale. Down we go.

Oh, this is going to be fun. And inhale. Exhale. Rolling. You do hear the train, right Candace? It's coming. Inhale, stretching into it. Feel that. Yeah, there you go. A little more tough. A little more tough. And down we go. Good job in. Inhale. So important even in the shorter workouts to warm up. Here it is. [inaudible] inhale. Oh, it's exciting here at the beach club with that s t I take your legs off the bar, place them into the bottom of the chair again, it's kind of stretched in there a little bit.

It's gonna be tough to get up otherwise, and we'll just roll forward and all the way up. Okay, good. That's backing yourself up. We're going to come up away from the floor for now and then just approach the chair. Turn around. We should be all set to go for foot and leg work. Okay, so sitting on the chair near the front edge, but the chairs, one of those things that you just, you probably have to adjust a little bit here and there. So starting with the heels parallel supported straight ahead and our feet are slightly apart. Finding your long spine. Inhale, prepare on the XL. Here it is pressed down. Exhaling and full exhale. Press and, and notice the stillness in your body.

So the legs, yes, they're going to get a lot of work, but they won't if you're moving around. So keeping both the abdominals and the back extensors working and down. And let's go for more. Here's the phase a one and lift up for us too, to lift up three. One more time down for four. I adjust my feet about halfway. You can bring it all the way to the top to do it.

We're going into the balls of the feet. Adjust if necessary. So you're right on the sitz bones. Heels up, inhale and exhale. We go and pulling up. Monitoring the stillness in the body keeps saying it cause it's important. Feeling the air, feeling light in your body where possible given us three more.

It's not necessary to go all the way to the floor. It's never going to be better to rock to get there. Last one and then adjust to the heels. Touch each other. I'm just going to adjust everything for the moment. And here we go. Exhaling Perez. If it's feeling uneasy for you, take your hands behind your head and activate the upper back.

Okay. Say that like it was easy for me and it's not. But just to show you what you could do, how about for more hero and pulling up? Remind yourself that you're working both ways, Angela. Okay. Here at the top you're gonna place your feet wide. So I have a wider bar than canvas, so she's going to do as wide as her bar will allow and I'm going to do as wide as mine. We'll allow making sure that we don't arch the back. In fact, it feels a little like we're starting to Tuck as we then lengthen arms out to the side. Exhale and press [inaudible]. Inhale, pulling up.

Don't let it rock you around too. And I'm 30 maybe you can imagine that as the legs are going down, the spine is going up or perhaps you can even feel it cause it kind of, it's true. Good. And that's gonna do it with that one last foot position is on the ball of the foot. So again, sitting up tall. I'm going to let you choose your hand position. So long as it doesn't send you into a round back or cause any unnecessary tension. I'm going out to the side again and we go. Exhaling. One, noticing the stillness in the ankles. All right. If you wobble through the feet, you're going to lose all that energy. Keeping them still.

Okay. It's never a bad idea to kind of look out on the horizon, which why we're not facing the ocean. I have other plans. We will be one more down and up. Right? All right, stepping off. Turn yourself around now I'll get to see it. And all you're going to do is step on the edge of your chair. Keep your mouth there. It's just fine.

So the balls of the feet are on the edge of the chair and actually a little more than the ball of the feet I'd say. Then with your flat back, just hinge forward and be light on your hands. Here on the chair. Feet are parallel. What we're not going to do is put a lot of tension or wait until the arms are going to basically stay back here and rise up on the toes and then touch down and rise up to, they're going to go kind of fast here and I'm going to encourage you to engage to the inner thigh. Maybe you'll feel like you're squeezing sit bones together. That way you'll kinda connect to the whole back of the like way up and way down. Moa and way down, pressing through evenly.

You could almost take those arms off. You don't need to put, that's how light they are. Let's keep going except go down one more time. Turn the heels so they touch each other. Try to evenly distribute your way down. If we go lift and press and lift and though the upper body's not doing much, let it be involved. To the extent that it's supportive, it knows it's part of your body that you're not just hanging out on your arms. Way Up, way down, monitoring those hyper extender, hyper extended knees if you're one of the people that have them, keep them involved in the hamstrings and don't just do one more please. At the bottom, carefully adjusted. We're going to turn the feet inwards, so adjust for comfort, just you know, comfortably a little modest inner thigh. And here we go.

Straight up and straight down and straight. Three more, two and three. And there we go. From there, parallel your feet. Step back a little and round, all the way up. All right, coming around the back side of your chair. Candice, take off probably just one of your springs but take it off completely. So you'll be left with one on top. I am going to take off one as well. I'm gonna take off the most tension.

So the one on top and I have now one spring remaining on the second one coming back around for the, um, let's do the standing pike. So from here we're going to roll down and find the bar feeder parallel finding the glutes we inhale, exhale to round. Forward hands go to the bar. Their hands are as wide as you can find. Shoulders, press toward the hips, the hips toward the shoulders. From there, inhale as you flex the spine, this is all happening from the spine. Exhale to come up almost to the top of the spring. Tension in nail breast down. Exhale come up.

So there shouldn't be a strong sense of the arms working other than what it takes to stay straight. Inhale down, exhale up. Inhale down and go a little quicker now. And Xcel, big scoop here and down. Maybe we don't get a big range. And remember, both ends your body working together and have two more. Inhale, one more. This one, we're going to come all the way up. Keep your connections. Let your hands leave the bar and continue rolling. Yes. From there coming or let's, hm, which one do I want to do? Come on Christie.

We're going to carry on with that theme and have just a seat. Have a seat. I'm gonna lighten gears a little bit though. We're going to go down. We want the spring tension. Pretty light proceeded pike is where I'm headed. I'm going to go down so everybody just went down one, get quite close to your chair enough that you can be just behind the sit bones and your feet up on the chair. I tend to go, um, arches. It's really meant to be the ball of the foot. Um, so try for that first for right now I'm going to go arches.

I'm just behind the sit bone. My collarbones wide. And the point of this is abdominals and primarily abdominals trunk stability. Candace, I'm thinking you're going to want to be just slightly more behind your tailbone. Yup, Yup. There we go. Without picking up the chair, the lesson, they move your feet up so you're not picking up the chair. The bottom. There we go. All right, here we go. Inhale, encourage your low back roundness.

Exhale and try to move the bar down. Only after you've engaged the ABS. Inhale up and exhale. So we're in this place of a real disadvantage mechanically. In other words, you almost can't move it at all, and if you'd focus on the hand, you probably can't move it. Think about pressing the shoulders, shoulder blades down to find that ab contraction. Carry on. Let's go. Three more. One and two and three. It is right. Did you feel it kind of sorta let the bar up or gone down all the way. Again, putting our feet on the bar.

Now remember it's light as we go into this next one. Inhale. Exhale. Peel the hips up. Finding the long line, adjusting the feet so that they're stable. From here, we're going to draw the bar halfway down. As you do that though, you're going to think of slightly tucking your pelvis, so your long in the p and the hips. First. Inhale, prepare. Exhale. As you bring that bar halfway down, you keep the hips long and bring it back.

And again, h Oh, don't pull so hard. You fall to the floor. It's all about control, right? Mr [inaudible] called the [inaudible] for a reason. You're aware of your body, your part connected to your equipment. Let's do four more. One finding the hamstrings and glutes. Two, they're supposed to be feeling it. Three and four.

Let it all the way up from here. Take one leg straight up, hinge down, no peeling. Just hinge down. Touch the glutes to the mat and right back up. Straight up one and touchdown. And to minimize foot tension of three out of five. Four get up there, enjoy it. Replace it. Check your position, your level. You got to monitor yourself other than like straight up and hinge down.

Touch to come. Touch to come touch. If you find the calf working a lot, I'd encourage you to put the bar at the foot of the middle, the arch one more up. It is. Replace it. Inhale is that another train my goodness. And roll down. Hold on. [inaudible] side, arm stretch, keeping the arms straight.

[inaudible] exhaling. Excellent. So you're set up knees, slightly apart. Pelvis basically neutral. In other words, I'm not significantly tucked under. I'm certainly not arched. Heading into the side position, feeling the entire side of this, uh, the body engaged as we go down, giving ourselves one more. There it is. Look down, double check that you haven't, pike the hips. They're still in line. Allow that arm to bend, but the shoulder remains down just for five.

We exhale and bent to the let the shoulder move around. Just the elbow. Three and four. Next time stay down and allow yourself to come up with a straight arm change sides. From here you have the straight arm, get a little bit of contraction on it to begin arm, left arm goes up overhead. Find the side bend and it's exhale as we go over one, so it's movement of the spine too. Nice.

Three, giving ourselves to more. Notice that arm just sort of stays with you. This one stayed down on it. Double check that your shoulders is precious low to the waist as possible. Look down and now you allow the elbow to Ben Straight back basically and then press to straight. One. Inhale, bend, exhale. Two. You may find as you bend the elbow, you get a little bit deeper into the Latin, the obliques.

Go for that one more time and allow yourself to come up with that straight arm, right? While while we're here, we're going to turn and face front. We're going to lie down on our stomach for the swan on the floor. So what that means, we're still on the lightweight, right? We haven't moved things around and that's good. So let's lie down on our abdominals enough that you can stretch forward and have your arms nice and long legs nice and long. And for the moment your head is quite low. Okay?

From here you draw the shoulder blades down. Start to articulate the back of your head, up the upper back as you press the bar to the ground. Now we are trying for upper back. So if you already feel as all low back, you could be too close or you could have gone too high, right? You want the sense of going forward. Let the bar up on the inhale. I'm going to wiggle back just a little bit cause I think if I stay lower, I'm going to feel it a lot more on the places I want to.

So we've drawn the abdominals in and up. There's almost like a tuck of the pelvis there. We start the exhale sliding this shoulder blades down as if I'm going to pull myself forward toward the chair. Uh, that's a way better. That's heavenly right there and down it goes. But then again, everything around here right now it feels kind of heavenly out to here and I'm inhaling down exhaling if you can reverse that right exhale cause I want that a little bit of extra support right here.

Just trying to tap into all those areas of the body before we get going. Not a lot of workout but a lot of workout, short and sweet. Now we'll stay ah, and just your arms. You can come down even a little bit, Candice. Now just the arms whole one, two. Now it could be up a little higher to do too. But again, for me, especially right now, I'm feeling like I want to be down here, so I feel it between my shoulder blades, I feel the chest opening my second. Keep those arms straight. I can lengthen through the back of the legs.

How about one more? Letting the bar up and you can release the bar. Hands by your side. Press up and rounded back and just come to an upright sitting position. If you don't like to be on your knees, you don't have to be, but I'm going to take advantage. You know what, Candace would like this better for sitting on our chairs. I bet. Let's go sit on the chairs. We're going to enjoy the sunset.

Did it however you want for three deep breaths. And then we're done. Kind of perfect timing. Yeah. So wherever you are, whatever you're about to go do, take a second and just take up a little more space by not holding on. So, and one more deep breath. At least with us.