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Okay. So let's, uh, go ahead and lie down. You don't have to sit down and cross your leg, crushed your arm, and then you sit down, lie all the way down and we'll go into our hundreds. What did, try to keep a nice piece here. Let's lift your, bring your knees into your chest. We're going into your a hundred so you're going to take your legs out right into position and begin breathing for five x. So it's a long breath in through the nose. A long breath out, 20. That's lots of energy.

34 five squeeze your bottom. Really reach your legs out forward. So we're just breathing long legs. 73 four, five. So you're counting in your heads 80 getting the energy going. 90 and warming up 100 go ahead and drop your legs. Take your arm straight up. We're going to actually, let's go ahead and go into your overhead. So bring it. Let's start with your legs at 90 degrees and make sure you have room behind you.

You're going to take your legs to 90 degrees. You'll take them over. Try to tap the Mat, open your feet. And then you're going to slide down and give your thighs skimming your chest. Come back to 90 closed legs is make it really flow. So over open, roll down, go all the way down to the mat, feet together and come back up over.

Careful not to strain your neck. So only do this if you know no. These exercises, you've done them before and then reverse the feet so you open lift and over together, rolling down and right away, down, up, over together. And last one, so three sets up together and leave one leg up. Parade into some circles. Let's make these pretty big and the accent up to the nose. Three for keeping your hips really still and every reverse that five times up to the nose. One long neck, shoulders relax. Up. Three, up four and last one five says your legs switch reversing.

So five circles. One, two, up, three long, long legs. So both legs are long. Three, four, and five. Reverse it. One way of to the nose. Two, three. Keep that right leg. Really reaching out. Long and last one, go ahead and sit up. Lift your seat. Going to roll like a ball. So your hits are, and you find your balance. And Go ahead and begin to roll. Keep your head as close to and say the knees and come back up five times. Exhale, breathing. Excellent.

Now try to go all the way back. Balance keeping your bottom in there. Does that make sense? So you'll roll back, try to keep your bottom up and then come back up. That's it. Three more. So go back, try to balance balance, balance, and then come back up to good and right back up. Last one, keep your chin towards your chest and that's it. It wastes your feet down. You'll lift your seat low back. Then going into your stomach series, left leg out, and switch one one. These are stretches as well as strengthening exercises.

So keep moving, pulling your stomachs and reach the leg out. Fuck six, six. Let's do a set curl into it. Both knees, the end, double legs, arms and legs, arms and legs, one to really re total it out there. Retreat, reach, and then bring it together. Hold, pause, pause, pause, and come back in. Let's hold it again this time. Arms First, legs last, two more arms, legs.

One more time. One leg up and pulse. Pulse switch. One, one, two, two. Really move three, three. So whip those legs and up and up and up. Bend your knees. Drop your head, Lex. Up. Head Up. Lower legs and lift. Not gapping the back. Keep it anchored.

Okay, cool. Hello. Hey, down at, right back up to one more, right. Pick up Chris. Cross. What? What? Do know that these are stretched. So rich, rich to open up the side. That's it. Really try to tap that nice. Pull your knee in and lift your shoulder. Alright, fine.

That's it. Less at tap knee. And then say right up, go into your spine. Surge forward. Go right back up tall. Squeeze your seat and exhale. Let me back a little bit. Really Flex your feet. Nice. Deep breath in and exhale down each time.

Trying to get the crown of your head on the Mat. So flex feet, two more. Exhale plus one. Yeah, go ahead and grab on your arches. So you're down and you're just going to give yourself that added stretch and then come back up. Okay? I want to make sure that there's room behind you going into open like rocker. So get into position, take your legs up, find your seat and your roll back. Come all the way up. Sit up as tall as you can for more seeker round back.

So tuck your chin, scoop the ribs, really scoop, scoop, scoop, and up. So dynamic, take it back and go right back up. Good lift. Two more. Seeker all the way up. Lift. That's it. Last one. C, come up, get the balance hold. Keep the legs up, close the legs. Walk down for your corkscrews.

Just Open Circle, center, circle centered. Don't let those hips move. Do not let them move. Keep them as still as you can. So you're circling without those hipbones moving and around that really stable and two more sets. Really stable. Now you could do a little jack knife if you felt like it, but this looks pretty good. One more time and that's enough. You'll sit up for your saw. The Jack Knife just met.

ADDS more challenge obviously. Alright, so Peter Flex saw you're going to turn to the right reach. Come back up. So the reach is in with your stomach and news to your knee. Navel to spine, man center and turn and stretch without the feet shifting. They stay still. Your hip stays still. And last one, eh, that's enough.

Let's flip over to our stomach and shoulders underneath your, excuse me, your palms underneath your shoulders. So you're lying all the way down. Going into a neck roll. So you're going to push into your palms, come up off of your chest, lifting your ribs. You'll look to the right. Roll your head down, left and center. Look left down to the right look. Center and lie back down. Come up onto your elbows and make a fist with each hand. Good.

Get those ribs away up into your chest. Lift the left even higher. Really scoop up in here. That's it. Now take your right heel and kick your bottom two times. Kick, kick, switch, kick, kick, switch, kick, kick, kick, kick. One more set. Really lift, lift, lift. And that's enough. Lie All the way down with your hand behind you. AA, kick. Turn your head, both kick you out in three times. One, two, three and reach. So lots of energy. You want to really make this move, ed. Switch kick. One, two, three. Touch your heels. Switch. One, two, three. So you've got more lift there. Left, left, left. There it is. And switch.

Last set. Dan. Kick. One, two, three, reach. Way Back here. That's it. Very nice. Sit on your heels. Stretch it back. Good. Let's not pause too long. Go ahead and flip over. Ly, back onto your back for your net pool so you're lying down again. Hands behind your head. Both feet flexed. Okay, so keep those feet flexed. You want to stretch and you're going to begin to come up and all the way over.

Sit Up tall and these do lots and lots of energy. Let's make this, let's really move up over tall up. Try to keep your elbows open. Round down. Let's add on over tall. So you're eat at a hinge. They tall. Stay Tall. Stay Tall. Stay tall and curl back down. Two more up. Flex your feet. Still lift your back. Hinge, hinge, hinge. Still, you can't hinge anymore. Last one up. Oh, were tall and short hinge. Keep your ribs in though.

We'll help you. That's it. And then crawling. Okay. Flip over to your side for some sidekicks. That's it. That's it. Hand is in front of you. Take your leg up. Hip level. Okay. Shoulders on top of shoulder. Hip on top of hip so you're not rolling them around. Alright, frank kicks to kick forward.

Swing it back and kick and go back as far as you can. Kick, kick without rolling. Three. Okay. Kick and kick, kick and five k kick and six. Let's do that. And now up and down. Rich the leg out. So really think of that La, excuse me. You're right, leg lengthening as it comes down. So you're reaching from the hip out.

You are rotated out. So you're turned out so knee towards this [inaudible] ceiling. Three up. Let's see you really working in here. Squeeze, squeeze, squeeze. And then up. Let's flex up. Point down. Flex point to warrant.

Flex and point and last one. Flex. Rip. Stay together. Point right into circles. Five Times one, two, three, four, five receivers. One, two, three, four, five, and wrestling's across the leg. Take your other leg up. Lower two times and it's a soft foot. And then two little circles. One, two, and then three big ones. So up then around one way up there to three. Reverse that.

Two little circles. When do them big ones? Up and around. One, two. That's it. Three and rest? Both legs on top. Let's go to, let's do your hot potato so you can tap your foot five times. One, two, three, five times for five. Then accent up and then five times behind. One, two, four, five. Just be conscious that your hips don't roll. One, two, three, four. Up. One, two, three, four, three. One, two, three. One, two, three, up. So accents up. One, two, up. One, two, up.

One Up, one up. That's it. Last set up and up and rest. Okay. Let's flip over to our stomachs. You were into some meat. Let's do 50 beats. So head is on your hands. I'm going to reach your legs out long. Lifting the legs up and clap your heels.

50 Times two, 678-NINE-TEN-1245 six, seven eight nine 21 two long, long legs. So remember you're still lengthening the hips. Sorry. 30 am I do four six, seven 10 40 last at two three four, five, six, seven 50 rest over to the other leg. Can you flip over and I'm just going to switch sides this way. Okay. Back to hip. On top of hip legs are slightly in front of you.

Okay. Get yourself into position as fast as you can. Take your leg up. Rotate the knee towards the ceiling. Alright, so six times kick, kick, front, back. Both feet should be soft too. So bottle soften your, yeah, your bottom line. Sorry. Kik. Careful. Your back doesn't shift and kick and kick. Kick and six up and nails. Take the leg up and reach up like to shoulders or back. Powerhouses. Solid five.

Now let's flex up and point down. Remember the reach. So that left leg should be longer than your right. Reach it out. Reach it out. Reach out. Yes. Two more. Good. One more. And circle right away. Five Times two, sorry, four five reversing one, three, four. Rest the leg over, grab onto your ankle, lift the leg lower and your right leg should, your foot should be soft. It's not flexed. I mean you could, but let's just keep it soft. And now two little circles. When do you, and I'm big up in around one, two, three, reversing two little circles. One, two, and then really big as high as you can.

One, two, three, and rest. Both legs on top of each other. Going to your hot potato, right? So you've got some support. You take your leg up, hip level five taps lightly on the floor with your heel to accent. One, two, four, five, up to three, four up soon it starts to get quicker. One, two, up. Three, one, two, three. Up on. Do Three. Up On, two up, one, two, up, one up, one up. Last set up and up and rest. Okay, let's lie onto your backs where our teasers, I'm going to face you and then you can probably face me as well. Okay. Take your arms behind your and bring both knees into your chest.

You'll take your legs out and we're going to go up into teaser one. So extend your legs to 45 degrees and come up, reach for the toes, reach up tall, lie back down with the leg still and come right back up. Lift and or a back down. One more time. You'll come up, hold lower, lift the legs three times and way up with the legs. One, two, one more time. Getting those backs up as tall as you get in. Three lie back down and everything goes together. Arms, head, teaser, lift, lie back down to just the toes. Ears down. Last one, toes, ears, rest.

All right, come on DJ. All right, and you started going a little south, Harry shy, going towards your right a little bit. So it will tell you right away if you're, you know which way you're, you're working in your bath. Yeah. What side you're working more so, very important to watch your alignment in the center of your mat that you end up in the same spot. All right, let's go into our steel. Does it. So powerhouse. It's the round that you're missing on the lowering on the coming up. Okay, so heads down, excuse me, inside rounding.

And you're gonna clap three times. So this is a great exercise for lower back because you want to fill it it. So if you keep your head down, Chin to chest, keep it. Chin to chest, Chin to chest. There you go. Now Scoop. So let me really see you. Pull your ribs in even more so your upper back is even more rounded. Get an even deeper, almost fall. Those sits bones Mar. Now you're ready now land on the sitz bones.

So bring your knees and even more. She can. Three more. That's it. Stacy, think of your head being between your knees. [inaudible] to head between your knees. That's it. Very good. That's, that's what you have to do. Everybody does. One more time. Just a hair too far, too far back.

Sometimes I feel like yes, that's exactly what you're doing. Cause you're ending up here rather than back here. So at the tilt you and you stay on that tilt. Yeah, it's, it is very hard. So let's practice it. Put your head, think of that head being between your knees. So you don't want to sit up here, you have to get into it. Bring your knees in, shoulders down, then try to come up. It's going to be a thousand times harder. You almost won't come up. And that's okay because you're really working and the more you practice it, the more better, the better. You get. A Huh? Kinda. Yeah, that's, that's the idea though. All right, so let's go ahead and stand up.

Take both arms straight up. We're going to go into some pushups, weight towards your toes, always conscious of your box, and you're going to walk down. Walk out into your pushup position. Try to be as straight as possible. Ribs, ribs, ribs. Lift them, lift them, lift them, squeeze your seat. And now pump elbows to ribs. Five Times one and two. Lift those rooms. Don't collapse them. Three Oh four last one and five.

Drop your head, walk back to your feet and then you'll round up. Get your position. Hips on top of ankle as you round up. Good. Take a deep breath in and exhale. We'll take the weights. I'll go to the wall. So if you don't have a way to, you can always use no weights or cans of tuna, tuna fish.

I always worked. Just something light and a stand against the wall. And then you want to walk out as far as you can and get rid of any arching in your back. So you want, this is your flat back. This teaches you your flat back. That's it. You want to get rid of any space between the wall and your back. Okay? Drop your arms, drop your arms. I'm gonna slide this out a little.

You to see your feet. Okay. You are in a plotting stance, so not into, you're turned out and I'm going to just have you circle your arms to start. Okay, that's it. So now what you're focusing on here is that in and up feel. So you're pulling your enabled into wall and up, growing taller against that wall. Now go ahead and drop your arms. Push me down, lift your back and tell me that's resistance gone the down.

So there's not just circling, it's resistant. Lifting up, up, feeling it in, up, up, up, reverse it and excellent. That's it. Two more. Exhale up. Oh, one more time. Good. Let your arms just hang on. We have you opened your feet about hip with the part parallel. Yeah. Okay.

You could probably walk your feet forward a little bit more and let's see how we're doing here. Hopefully can slide without pulling the curtain in a slide down. That's it. And I'm losing my guy here too. Your arms come up shoulder height. Yeah. Can you go down a little bit further and now hold that. So it's a squat. You don't want to go past your knees, but you want to try to hold that for about three counts. Two, three. And then you're going to come back up.

You'll probably bring the curtain with you, but that's okay. Lift your back. Push those roots together. So again, go down shoulder height with the arm. Shoulders, back, neck long. Hold one, two, three. Come on up. It's working pretty well with the garden. All. Alright, one more time. You'll go down. It's a great exercise to help you understand that flat back also for your bottom and legs and come back up. So now let's try that on one leg. So you're going to actually stay where you are, but you're going to bring your feet together. Okay, so both feet together [inaudible] and you're ready to take one leg out, glue your knees together and slide down the same thing you just did.

I've got this thing in the way. Goes low as you can without falling. Exactly. So just go a little bit. Tell you yes, really, you should start on your weaker side. So totally balanced here, right? Very. So your you can't get up. That's great. Well exactly. So now you're, now you're understanding what you need to work on right away. So try it again. Don't go so deep. Start on your weaker side.

Ideally you want to get hip to knee level. So you're going to go down, arms will come up, shoulder height in, just hold it. One, two, three. Come back up. Remember that consciousness of your powerhouse in the wall and go down low as you can. Hold two, three, come up. So I'm going to will drop with you. Yeah, you want a slide? One more. Do I have three times on each side? It's three.

Feel weight on all five toes. Come on up. Drop your foot. Switch legs. Wow. This is an [inaudible]. This is quite an exercise. Yeah. Yeah. Helps with balance, you know. Alright, so ready. Other leg. And again, don't go too deep. Go to where you feel like you can stabilize yourself. Hold two, three, head straight up. So keep weight over on that, right.

Okay, two more there. Stop. Hold. Stay on that right. Push into your right rib cage. Hold two, three. Push into that, right as you come up. Okay. Last one. Just a little bit down and hold two, three and come on up. Drop your foot. Okay. Very different. Open up your feet again. Let's have you do just three back. Normal, normal squat. Okay.

Let's see if you shift it all. Hold one, shoulders back, two, three. Your arms will drop it as you come back up and there's no gap in your back, right? So your table is pointing straight down your neck as long and two more good. Hold two, three and come back up. We do this sometimes with the pedal pole. You know the pedal pole, it's one of the, one of the apparatuses Polonius made last one. Definitely tells you right away where you're stronger or weaker, where your balance is. Hold two, three and come on up. Okay.

Bring your heels back together and walk your feet back just a little bit. Not too far. Yeah. All right, let me have you push away for just a second. We'll drop the curtain. All right, and you can do I pick and I have you go back into those circles and see if you've got that consciousness again of your powerhouse. So deep breath in, arms up. Remember as the arms come down, you're growing taller against that wall. So your back is really lengthening. You're even adding length in those vertebra. Stretching them up to more. Exhale, wrap your thighs, lift your belly button one more time up and exhale.

Now have you reversed those arms? Come up and I can kind of see roots coming off. That's it. Paul, back in. Okay. Two more. So it's, you know, getting your mind in with your body while you're moving the art of control. One more time and exhale. Let your arms drop. Yeah, exactly. It'll tell you away. It's right there. Yeah.

[inaudible] that's why the wall is one of the best exercises to do. You could do it, you know, every day. All right, so you're going to hold onto those weights and you're just going to, you're going to be conscious of the wall as you round down. So you're pulling into the wall, articulating one vertebral off the wall at a time. Your arms are just relaxed. The weight is there to help that energy drop following your center as you round down next are relaxed. Shoulders are relaxed, toes are soft.

A lot of people tense their toes on this. Now just stop about hip level and with relaxed a little bit more. Give your arms a little push and let them circle and let the momentum do the circle. So they're just pretty much dangling. Five counts. Now you're going to try to do that same articulation coming up. So you start with the wrapping, the thighs, the pool, your belly button, keeping the shoulders relaxed. That's it. I'm going to check your back.

I can see you locking your knees a little bit. Just try to relax those knees and feet, those toes. Soft toes. Yes. It's a little deeper in here. It's down in here. There you go. And left. All right, now put your hands against the wall behind you, but keep that impression of your back against the wall and you will come off a bit. But you want to try to early anger. Start to walk your feet backwards, trying to keep that open in and not feel so you're gonna try to walk your feet all the way back to your heels. Touch the wall when I ended up taking these weights from you and just keep your palms against the wall. That's it. You want to try to keep your back totally against the wall. Okay.

And as I said, you're not going to be able to, but you want to do as much as you can to get as deep as you can. You want to try to keep everything long. While you don't want that happening, you do want to keep them open. Your ribs are pulled, you're pulling up, walking all the way back, filling it in. So there's all this happening from the rap to the lift. And then you'll come up onto your toes and walk back even further. Fix it. Get into deep into that wall. As you can see, your tailbone is down, your hipbones are pointing straight down. There's no tilting. Okay, good. Push your palms into the wall and step away.

That's your posture. It's what you take with you. Okay? So let's finish with one exercise. If you don't mind a little balance exercise cause that you're gonna face the wall with your hands against the wall. It looks like a kind of a pushup position. And let's have you go parallel apart. And I'm going to have you bend your knees, lift your heels up, straighten your legs. Now as you come down, you're going to start to drop your heels, but as though you're pushing some heavyweight down.

So go ahead and push me down that so you're stretching the back of your heels is great, but exercise and balance and upon the toes, straighten the legs, lift your tummy, push down with the heels. And eventually you want to do this without the wall there. Bend, lift, straighten, lengthen, push down. Lengthen, lengthen, lengthen and bend. Lift, straighten, scoop. Yes. Stretch. We're going to reverse it. I'm going to have you reverse it. So up on the toes. Bend your knees, drop the heel, stretch, stretch, stretch, and straighten the legs it up on the toes and bend your knees and drop the ankles and straighten the legs. Two more. And up on the toes. Bend your knees, stay tall in your back. That's it. Straighten the legs. One more time. Up on the toes. Bend journeys.

Durer up your ankles. Straighten the legs. All right, so let's try that. Just kind of hovering. Same thing, but try not to lean against the wall. So remember, powerhouse, that box from shoulder to shoulder, hip to shoulder. Does that make sense? Okay, so there's your box and it should be right on top of the others. So the shoulders on top of hips. All right, so you can keep your hands in front of you cause you do lose your balance and you're gonna come up onto the toes. Straighten the legs, lower the heels, probably can't see mine. And bend the knees. Lift the heels and straighten the legs. Two more. So bend, lift, straighten.

It's a great balance. Exercise, a foot strengthening exercise. You don't realize how much you know we need our feet until they lose their balance. Now reverse that up on the toes. Bend your knees. Derog up the heel. Stay Tall. Remember powerhouse naval just mine up and up on the toes. Bend journeys corrupt the heel to straighten your legs.

So say lift like there's a string on top of your neck, top of the head. Bend your knees, drop the ankles, straighten the legs. Last one up on the toes. Bend journeys and lower the heels and left. Okay, drop your arms. Good.

And let's just do a quick little arm way for those to get squared away in your head to start learning where your balance is coming from and what you have to think about when you're doing. I'm going to hand you these. We'll do a quick arm weight. So heels together. Now that you kind of got the balance going, that's it. Good. And let's see, maybe I could have you stand over here facing me. [inaudible] back in your plotty stance.

Remembered from that exercise you realize where your weight needs to be and come up to 90 degree and push the arms away, keeping those rubes together and that back really long and out in school. Easy back in and out. I have three carefully. It looks as though you might be leaning back in your shoulders. Can you ship them forward? But getting those roots in deeper, that's it. Last one. And and open they are. And then push it away and squeeze it back in and out.

Keep that consciousness of pinching those inner thighs and lifting your belly button up. Now I can see you shifting your weight to your right foot. So stay on both feet and good Walmart out [inaudible] and and bring the arms in. Lower them down to your side. Glue your elbows to your ribs with your shoulders back. Squeeze it lower and curl your respect so you don't flip the risk back.

Curl and back up. Little wrist strengthening, exercise and lower. It's like curl left. I broke one of my wrists and I can feel one of them has more range and the broken one and lift. So these are great to any wrist injury. And left. I had one more time. I love her elbow.

Stay still and drop. Open the feet. Then your knees drop your head and go into a tabletop position. So your now your back is flat. Ribs are up, but your knees are nice and bent. This is called your bug. You're gonna lift. Squeeze your shoulder wings and squeeze it back down, up. And as you're moving, get those ribs to scoop back up.

Lift and lower three mark up and lower. It's all about resistance, so it's not just this happening. Okay, last one. Resist it. Schoolies it back down. Keep your elbows glued to your rib cage. Go into a like a punch, one arm forward, one arm back, reaching it out, long, scooped the ribs and then transition to the other arm and switch. Really reach out, out, out, and switch. Reach.

Good of like you're skimming your here, right and switch and stretch. Switch rich. Last one and drop your arms. Drop your head. Start to round up. Shimmy your feet back together. Heels together, toes apart, articulating nice, relaxed shoulder. Now keep that weight on your left.

Kind of rotate your right hip forward a bit. That's it. All right. This is for you specifically. [inaudible]. All right, let's go into your, let's do a chest expansion. Take your arms up and Yup, right hip a little bit for him. There you go. Now you're going to drop your arms and open your chest without doing this. You want to keep those rooms together and tummy lifted and look. All right, center left. Center left.

Inhale, open the chest. Now you look left center, right center. Exhale, arms come back up. I want to come over to you. Keep going. Drop the arms. Open your chest. I'm going to shift you again. Wow. Yeah. That's a pretty, really pull the shoulder wings. Left Center, right. Center arms. Come back up one more time. Let's see. Right there. You're fine. Now open up your chest. Yeah. Get those ribs deep.

Way Back there. Now scope your ribs. Now look the left center. Fill this in, right. Center arms come back up. Okay. Drop your arms down to your side and take, let's have you take your right arm up and you're going to have Ben to the side as far as you can, but remember your box, so you gotta keep your shoulders lined up at with your hips. Okay. As you go over, you want to keep your arms close your ears. You can, you bend the elbow. Think of that right here, pushing down. So you're opening up the hip and then you stretch out and come up getting those ribs stick.

Pull back together so you don't want arch your back and switch over. So you want to keep the line behind you flat. As you bend, you bend your elbow here, reach out, open and settle a little bit more. Now here's where you have to really work with those ribs to pull together. Tell me to live and switch over and I might just come over to your looking pretty good shoulders. Look a little bit behind you, okay? Yup. A little bit deeper right in here. Fill this in. Left, left, left, and then come back up and left arm.

Keep your weight on your left foot. Now that looks good. Reaching this arm straight down. Keep filling that in as deep as you can. Reach out with that arm. Reach out. So stretch it out and we'll listen as you come up. Walmart, right arm up and bed. That's it. Really deep in there. There you go.

Now reach out with the arm even more. Stretch. There it is, and then come up. Last one, left arm up. Bend. Hey, your ribs just popped up. [inaudible] almost feels like you're rounding in here. You gotta really dig those ribs. Okay, that's it. Now pull in, fill this in even more. Add rich there.

I'm out. Come on up. Bring your weights in front of you, is that weight on both feet? Feel all 10 toes and then you're going to zip up to your toes, keeping the heels together, and then it'll lower down and grow tall and zip up another balance and lower. Yeah, and as you're moving your right hips pulling back. Yup. That's it. Heels, heels, heels and lift. So you're really tall too.

Wear up and lower. Okay. Remember all 10 toes that's left, left. Lifting up and go down. Okay. Check yourself out. You are all done. Thank you.