Improving your Technique

Well. Hi, I'm Adrian. I'm going to be teaching Coleen and advanced reformer workout. Um, we'll probably vary it a little bit, but for the most part advanced. All right, I'm going to have Colleen and go ahead and lie down and get started with her foot work. Good. So on your toes, heels together, toes apart, nice and lifted. And Go ahead and start to warm up your, your next step. Doug, get your spine down to start thinking. So there you go. Three, four. Getting the length, the wrap. Five, six, seven gave his legs due to really lengthen that lift to happen. Go Away for a 10. Moving on. Transitioning right to the arches.

Wrap your heels. Get this. He goes down your toes to drop it. That's a three. Four. Don't forget those ribs. Five but I didn't hear six. Stay in here. Seven, eight, none. One more time. Move on to your heels. Feet flexed and stretch out. Dead.

And what to really get those toes back. Three, four. Get those knees to kind of pinch together as you move. Five, six out of, get your inner thighs working more. Seven, eight, nine. Don't lose the energy. 10 common moved to your toes into your 10 minute stretch and one, two, three and up to three. Good with the wrap and the scoop too. So your navel really pulls in and out. Three, four especially as you go down when they pull back in.

Five lifting six and one two three lift two, three (723) 383-3923 lower, lower, lower lift 10 and come in, go to your hundred to grab your straps and drop your bar a little higher with the other foot. All right, so arms yet you can take your head rest down if you want, or you can do it afterwards, by the way. All right, so now she's gonna bring her knees and turn up and now start to breathe in two, three, four, five. Put a little, lean on your left and keep breathing. Two 22 four or five 30 go ahead and bend your knees and stretch the legs, but keep breathing. 42 five and three 50 to five get the region the route. 62 three, four five up to 72 three, four five 82 four five up to five 92 up to three, four, five and 100 bring yourself in. You're gonna Arrest. You're gonna go ahead and drop to two springs going into her overhead next. So now she will lie back down. Adjust your straps and then her legs will go over her head.

Arms are long. Reached the shoulders out. Up she goes, and now she's coming to come down. Articulate. Keep reaching those arms. Keep your neck long and arms. Legs down and legs over one. Up Two. Come on down. Three, four. Keep reaching five and down. Six and over. One, two [inaudible] and come on down. Three, four, a little bit. Sharp, Ramadan and six in.

One more time over lift to add, wearing herself down. Three keep their shoulders out. Five and six go into your coordination. Arms are up, elbows are bent. Yeah, if you need to move back and then stretch out. Open. Close the knees and arms up. Keep your elbows on the mat. Reach open-close knees all the way in, arms up and reach out. Girl up into here more. There you go.

Now knees, arms come up. One more time. Stretch open, closed and knees in. Arms Up. You're gonna take your straps and sit up to adjust for rowing. So you're drop to one spring to the turn around. Put both feet between the shoulder pads. You should know this routine. Okay, so now she's sitting tall. Starting from her stardom.

She's going to drop her chin, curl back, arms open, push back around over Hen's touch. Big Lift with both arms. Circle around and touch your toes and right away. Up and hinge back one. Open to push back. Three over four lift five Ed. Big Circle. Touch those toes.

And six last one from the sternum and hinge one. Open to pull back over three, four, five all the way to the toes. And six, sit up tall quickly. Elbows are up. Fingers are long. Hinge back, stay tall and lift and reach forward quickly and stretch forward. Hold back, touch, lift, circle, circle, circle and breech. And that up tall elbows are up. Hinge, bat one, lift. Stretch over to get that scoop right away.

And now pull back three full and I'll give you an extra, a little touch. Squid stretch and last one and 90 degrees hinge one. Now you're going to come up and around, over. So lift and start to scoop to pull back. Sorry. Touches before lift five and extra stretch for you.

And six you're going to quickly turn around for front rowing. So she places the straps down, flips around. Problems in the straps. Still on one spring. Sitting up tall and arms up. Deep. Breath in, arms down, arms up. Big Circle. Grow tall, tall, tall and up. One down, two up three. Lean back a little bit and now open four, five, six and up one down to lift three. Lean back a little bit. That's it.

Now keep growing tall for $5 six add now from your hips. Head is down. Stretch forward around, up, lift and open. Open, open. So right away from your hips. Head all the way down here. Scoop. Yeah. Squeeze as you stretch. Oh hap and big circle. Open. One more time from the hip. Stretch out one s.

Keep reaching for me. Keep reaching scoop. Now come back up. Pull your shoulders down. That's a big lift for the arms. And now open your chest and grow tall. Come on down though. All right, cross your legs. Go into your shaving. So Nash, she's got her fingers in the strops. She's gonna put her fingers in diamond and stretch one, lift her head a little bit more to come to the base of your neck all the way down here. Now Lean a little bit forward. Can you lift taller hair? Flatter. That's it. Now stay tall. And now stretch, stretch, stretch, and bend. And as you go to stretch, I want to see you lift here tall.

That's too. One more time. Reach those arms along long. Very nice. Now Open your arms to the side, into your hugs and burry. Then and keep those elbows bent and inhale and exhale. And one more. Inhale and exhale. She's already recrossed her legs. Now she's going to reverse her breathing. Exhale. Inhale, exhale.

Inhale. A little more. Benton, those elbows. Exhale and inhale. All right, you're going to put the straps on the pegs. You're going to go grab your box and then you'll come back. You're going to go into the next series. Alright, she's already on one spray. Let's um, do your swan first. So you add, get your pad and then she's also going to add one spring. So she's on two springs setting up for first one. Good. All right, so she has her knees inside the well.

We used to go with your needs out of the well, but now that changed that event. All right, so arms up, deep breath in. Exhale, big stretch back. Beautiful extension there at Coleen. Reach out and big circle back. Come forward, scoop and come down. So now let's add a little energy to that. An inhale up. Exhale back. Lengthen. And now stretch out, down. Come back up, reach back, stretch, reach forward scoop. Bring yourself back down.

Last one. Inhale, stretch back. Lengthen. Good, beautiful. Stretch out. Big Circle back. Big Circle forward. Reach out, scoop the ribs, bring herself down. Then she's going to get rid of her pad and drop a spring because now she's going into her pulling straps. She cannot lie down. Grab her straps or walk up.

Good arms are long. Reach down, arms come back, chest opens. Let's go a little higher with those arms and hold two, three and lower. Reach down and lift that wants your chest a little bit lower. Little bit more. Now squeeze here. That's an arms come down, so not too high with the chest on this one. The next one is bigger at. Open the chest, a little lower with your chest and get those shoulders back and lower. Now slide for your tees. This one's fine to lift your chest, Mar.

Take your arms away out to the side. We're reached back. Lift here way up here and opened. So keep those arms up really high so there's tension on the straps. Now reach back. That's it. Now roll the shoulders back and open. Last one. Ever reach back. I'll give you a little more range.

Hold two, three and open. Alright, go ahead and take your straps. You're going to swing your legs off the side at your spring. Going into your backstroke. Sit right at the edge. Very nice. Both theatre on the bar. Lie Down with her. Hands above your forehead, arms and legs up together. Open.

Go ahead and stretch now. Don't hop up. Stay on those ribs and come back in. So do that again. Straight up, open reach. So it's more of a hundred position you're pulled into here and you are reaching shoulders down. Yeah, and then come back in. One more time. Up, open together.

Pull the wings down and get into here and then come back in. All right, go ahead and reverse those. Reach out long and hold. Now get that stretch forward. Open. Lift together and bend and reach out along at hole a little bit more, a little bit higher. Lift here, just a little bit. Good and open. Up and together. Then one more time and under. Stretch out. Squeeze down. That's it. Now can you reach for very nice.

Open up together and bend. All right, take your straps. Drop the spring on to her teaser. Okay, very good. Heels are together. She's going to peel off that mat up into a beautiful teaser. Whole chest is open. Legs are long, and now down three times with those arms.

Don't go past your hips that just stop at the top of the hips. Try to go a bit higher towards the ears too. So way up here and now bring herself down. Next, she's going to go into arms circles. Crawl up. Find your position. The circling one. Stay Tall.

Don't let your chest drop. Two and three you're going to come up and everything comes down to gather. And then she's getting ready to reverse those circles. These are a little bit more challenging and now down right away, that's it. Use that breath to help you two and three and bring it down.

Very nice. All right. Would you like to do restaurant? So step off. You'll need a pad there. So she's gonna put her pad on the buck and you're going to need this straps and you've got your spring set up on one. She was going to lie on top. So you're using the pad so you don't slip. Slide backwards as you move. She put it right in the center. All right, so she's going to start with three cakes. Thumbs are in the strap. One, two, three. She drops her feet. She does a big lift, big circle and all the way down and kicking one, two through. Reach up, big circle.

Stretch your spine and around, back down and kick two, three and big lift up open and all the way down. She's going to reverse the arm circles. Kicking. One, two, three. She's going to go backwards. Now this is tough up stretch. Lot of upper body strength here. Go ahead and kick one, two, three and all the way back up. Reach forward and stretch. Get those ribs to land. And last set, one, two, three and back. And Oh, up. Big Lift, very good.

And reach, reach, reach and end. Okay, she's gonna step off. Get rid of your straps and adjust your well. You can actually get rid of them altogether and you're going to flip your box. Yeah, good here. Short box. Get your poles. So now she's got her pad again, but she'll need her pull.

This is going into short box here. She makes it look very easy. Go ahead to your hugs. Move back a little bit. Calling and not so wide with your feet. Just hip width apart. Okay. All right. So yes, your hug, you're going to go back. And then I want you open up your chest. You can stretch back. I usually like to do that on the second one, but the first one's fine too, but make sure you pull in, pull in, pull in and stretch forward all the way a little bit further forward and back.

So get into here. Pull under Tuck, squeeze your seat. Now go back. You can go ahead and take your arms back and give yourself a pull. So grab underneath this carriage and give yourself a stretch by polling. Wrap your arms in Chin towards your chest. Round forward. One more time. Inhale back. Do a pushup.

This time back hands go inside the well and she pushes up for a nice stretch. Make sure you stay wrapped so you don't go get into your lower back. Chin and scoop and round over. All right, she's going to grab her bar into her flat position. Exactly. Moving back feet. Stay flexed and do three. She was going to hinge two, three, three stretch. Rest. You gotta get those ribs in Mar and shoulders.

Now that's at Walmart time. Your ribs are still out. Close them. Hmm. Okay. Okay. Good. Bed forward and stretch restaurant arms. Lift your arms side to side over to three up to three. Over two, three to three. So she's staying tall and hers by negative, those reds and stuff and left and left address a lot. Oh bleak work there. Good. Yeah. Too far forward.

Twisting into a hinge. You want to go right into fishing. She's going to hinge fish up, center twisting to the left. Now when you twist, make sure those ribs are together and that your hip stay on the mat. I was better and resistance coming up. So I want to see your ribs in before you twist. No shoulders down.

That's it. Now twist, now hand is as nice as it looks strong as she is. We always have something to work on. All right, restaurants got, get rid of your bar, go to your trees and do three, three on each side. So extending one and a little. Put a little lean on that right hip, two and three and then walk up and then she's going to round. Don't point your toes, relax them. Great. Now you could put your head on your leg. You're flexible enough.

Shoulders down though. Now she's going to go back. Keep the most hip square, and I go ahead and plant your tree to walk down and then you're going to come right back up on the next one. You can go into the arch, bring yourself forward and then fall forward a little bit more. So you're on top of your hips and a little lift your spine. And now hop that right hip forward a little bit. Okay, so just double check. Make sure you feel like your square and I'll go back and now she's going to plant that tree. But this time she's going to take her upper body all the way down.

So down she's going to go back, let her chest open exit, and now hold onto the side and do three circles. So stay down, hold onto the edge of the or underneath the carriage and circle your leg three times one. Keep those hips still though to get the kick up more than down three. Now reverse it. Don't go too low with the kick, more up two and three. Now she's gonna reach for her leg, curl her chin and round up. Fall forward. Grab onto your arch, flex your foot, but capable of lifting your spine. Beautiful. Take your leg to the side, grab onto the edge of the box to the handle. And if you need to hop that right hand forward, do so. Now. Take your leg back and get into the sea and curl back.

Open the chest. Keep that left hip from lifting. And I'll come back up. Keep the leg behind you. Round forward, lift. Cross your leg over the other. Grow tall and your spine and stretch forward. Great. Onto the left leg. [inaudible] yeah, making sure you're square, making sure you have support behind you, that you're not too far forward. All right.

And she's gonna extend out and in three times one and two and three, put a little weight on that right hip. All right, so walk up, get into your Si, go back. You'll plant your tree. You're not going to go all the way down. You're just going to do it normal. Walk down. So walk down, stay on this hip, and then round up. Bring yourself forward and stretch. Now you're getting ready to do your leg circles. So now you'll go back. Shoulders are down. She plants or trees. She walks down and squeeze yours, your bottom here. Now keep squeezing here. Good. There's your support. One, stay in them. That'll help support your back. Two and three.

Reverse at three times up. One Up, two up through. Reach for your thigh. Crawl your chin. Pull in those to the knee. Fall forward. Lift your back. Grab your arch ball a little bit more forward though. Now can grow tall in your back.

Lift and now leg to the side. Get rid of the hair. I gesture hips. I think your left hip. Your walk forward a little bit. All right, round into your c. Take yourself back. Let your chest open, had falls back and now curl back up. Keep the leg behind you so that stays behind you as you come up.

Lift crusher leg over. Take both hands behind you to grow tall. First to square off, and then stretch. Good. You're going to get rid of your Bach and pull. You'll keep your pads and you can go into long stretch. Next along the back stretch, I'm going to help her. We're going to lift the bar next. You're going to go into the long back, so you stay on two springs, so hand, foot against the shoulder, pad, other hand, other foot.

These are very tough exercises. Be careful of your wrist. Do what you can. If it hurts tourists, take it. Probably don't do it. Pull in Nash. She's going to go down first. Skin her back against the carriage. Push out. Now lift your hips. Now this is the tough part. Key role in their shoulders back. Come back in. Open your chest, tall. Yes.

Now go down. She'll do this three times each direction and come back in and come back up, up, chest open, and my teacher used to say, no turtlenecks and now go down. Push out big lift. Open the chest, pull those shoulders back and now right away reverse. Go out. Lower in. This is the easier on this, this direction and push out. I shouldn't say easier.

It's a little bit more capable of getting their shoulders back and one more time out. Lower and get that right. Children pull back and sit on the bar. Good. Go into tendon stretch. So her feet are going to go back. She stays on those two spring, she's going to come up. She's going to drop her head. All right, so take it easy. Push out. She's going to try to keep her hips in front of this bar and then bring it back so you can push it out a little bit more calling.

Don't just let the springs bring you in. I want to feel you bring it in so don't. Yeah, that's it. Good. Alright. Take one leg out and one hand between your legs for this side. All right. So the leg stays up, your head stays down, you stay scooped. And then out she's going to do three lift one out and pull all the way up to Walmart and three, she's gonna Arrest. Getting ready to switch legs.

All right. Can't see your face. All right. And then you're going to push out and pull up suits. Oh, powerhouse here too. She's got it. And three, very difficult. Very nice. All right. She's going to step off. She's ready for her long stretch series, so she's going to end up facing this direction. Hand, foot, hand, foot onto the headrest. Hm. Heels are up. So if I put this bar here, she would be straight. There wouldn't be any gap and her chest is open and now she's ready.

She's losing her shirt, their push out and all the way. And now this is, she's doing the advanced version where she's going up pretty far and coming right back in. Lots of energy in these two and get your chest a little bit more open here. That's better. Three. Do One more heels. Way up though. Don't let those heels drop. Add in lower to your knees and go to your down stretch.

She's going to now right away, push out deep breath and come in and open your chest. Lengthen that spine, trickle that up and up and up. And one more time out and walk to the tips of your fingers at arch back and exhale. Very nice. Up to her toes into up stretch. Okay. You have a top underneath it and then you're going to stand scoop and out.

Blow open your chest though when you come in. Let me see that again. Alright, so push out. So here you are going to lift your head, calling and open your chest. Now get your goes ribs up and come straight over the bar. That's it. That's long stretch and seeker and push-out. Blower and open. Don't collapse those ribs though. All right, one more time and out. Lower open and in and around.

Go into the reverse. Out Lower. So it starts out the same. Now here's where it changes. She's going to push back out. Drop her head and round back up. So push out. Claim not at, not r-chop. Here comes straight in. Straight in. Squeeze your bottom.

Now push straight back. Now drop your head and scoop. So that's what I want to see. Okay, so push out low, no arch. And come straight in. Now push straight back. Drop your head around. One on your own. Out. Lower, straight in, straight back. Drop your head scooping in. That's it. All right, go to your elephants. Get a scoop up in to here though. I want to see that lift here. Okay. Ouch. And one, two, three n one, two, three in. Don't pull those knees.

Chill. Nice and easy. Yeah, that's it. There you go. Okay. I'm going to have you go ahead and step off fledge or pat down and go to your stomach massage. So she'll add a spring switch back to the original foot work springs, either three or four. She's had three to begin with, so that's where she'll go.

And RC, she's going to do ten one and let's see the accident in two. Can you get those hips up? Come forward mark three. So keep your head down though. Four and five here, lift and forward. Six does ribs way back in, seven out and in. And then one more and 10 stay on the same springs. Hands back and push out. Lower left and, and your hands comfortable.

They're, they're not, are they slipping too? Okay. As long as your hands are just slipping. Otherwise I like to hold onto the top of their shoulder pads with this light turn on the wrist just like they are. Just higher. Three. You are so far back. Move forward. She is led. All right, so you want to be as close to the front as you can.

That's what I mean. I feel like your hands won't support you. Yeah, that you won't be able to, to stay on that pad, to lift your back and out in three out and in four and go leave with your head though God to keep your head with your spine. Five. It's probably like six, seven, seven and in two words and in, and one more out. And, and you're gonna stay in. Drop the spring. Hands come up, reaching out. You Go. Don't fall forward though. Bring yourself in and lift your hips up out. So lean back a little bit. That's where tall is. Now come back in and now lift here. Let me feel you lift up.

All right, two more hours. I go back in and let me see your back. Stretch up, up, up. Not your shoulders. One more time out and all the way. These are grueling. There it is. Now twist to the right and come back in and now twist the left tall, shoulders relaxed and in and one more out and in to the corner of the machine out at in.

Now you're in a step off and let's set up for your snake and twist. Okay, so drop that bar. Now you could do the snake and twizzle neither two or one spring. Hopefully if you are at this level, you want to be able to do it. So one spring is ideal, but it's a lot harder to keep that in mind when you're first learning.

Start on two and hopefully with an instructor. Okay. All right, you ready? And keep those hips up and now she's going to draw up her hips and square herself off and open up her chest. And I want this hip a little higher and now drop your head and curl back up so her left foot is way up here. You got a good position. Alright, deep breath in. It's a breathing exercise. Both hips drop. Exhale, exhale, exhale. Lift up on this side. This is your working side. This is where the scoop is, is that leg that's crossed. It's scooped, and now she's going into the snake, the twist. Deep breath in. She's going to twist. Look to her back shoulder, open up her chest. Exhale, drop her head and come back in and deep breath in and exhale and pull that shoulder away back. That's it.

Rowing out those lungs and come back in and then she's going to step off that head to the other side. Ringing out a wash lot is a great, those are some of my favorites. All right, so now she's a backup. One Foot crosses over the other, the inside leg, deep breath in, straight out into the snake. So both hips dropped up. This hip. Exhale, this one's lifting. Okay, and deep breath in. Exhale, exhale, exhale this way, this one, and now scoop up here.

Drop your head last one or sorry, go into the twits. Deep breath in and exhale. Look over your back shoulder and then around and come back up. Last one. Inhale and now start to exhale. Use that energy of the breath to help ring the lungs out and then come back up and then step off the back. You'll add a spring, go to your corkscrews figure that ended up dropping her headrest. Yeah.

Okay, so she's going to hold her handles. I would bring her knees and church has take the legs up and you can go right into the lift. So she was going to have to circle down to the right all around, lift up and then bring herself down, down, down. Keep the elbows open so you don't want the elbows jerking in and lift way up here and I'll come back down, down, down and right around and lift and down and left. Now we're picking up the pace a little bit and left and come back down and Whoa, two more sense right down. And now get up there, toes to the ceiling over here.

That's it. Now come back down to the left around. Add left up. Very nice. Last set and to the right all around and lift. Very nice. Last one to the left around around and big lift.

Finished with a beautiful one. Up and down, she goes into eight tick tock tick talking side to side. She looks the opposite direction goes as fun as she can with those ribs together. So you still have support and uh, and one more time, right? Oh one more time. Left and center. Yeah. So that for, um, I forgot the name. You're gonna move down. Balance Control.

That's it. All right. Have you gone off the back before? Okay. So if you have, and your, you know how to do this, otherwise you'd want to just do the balance control. So let's just do one where you don't actually go off. So first she's going to come up, she has two arms length from the back. She's up and then she's gonna take the opposite hand to the shoulder pad and the office leg down, and then she's going to lift that leg back up.

And then she's gonna keep lifting. So reach this leg up while that leg drops and up. Now she's getting ready to actually go into the belly of the controller. She steps off the back so the leg will drop. Her head is on the shoulder pads and she's going to fall back rolling on his shoulder into a balance control position.

Drop this hip CLIA and relevant ple, a Relevate to the toes. And now she's going to come back down. Now this is the tough part. Placement, getting onto her shoulder and up as centered as possible. Not always easy. Now she's ready to go the other way, so the foot drops and then she's going to roll onto that shoulder, fall back. Um, forward. Square your hips. That's it. Clean a Mirella day and please and no, find their center come up. Yeah.

Little little maneuvering to get centered and then she's going to bring herself down. All right, let's bend your knees. Let's have you do your, um, short, spineless sash. So go ahead and step off and then, yeah, I'm gonna have you get your straps do short span and you can do so my circle. So she's gonna get our straps and then she's going to head back over here and lie on her back and set up her straps. We're short spine. Go ahead.

Do you want to adjust those to the side and she put 'em on her fee and should go right into short spine. See the heels down. Just massaging that spine out. So arms are long. She's going to keep her legs low on the extension. Hips and legs go up together. All right. That was a slow runway. So if this were an airplane digging off that runway, it would be a stalled play.

So let's get that plane up. So out, up, over bend, and now stretch back to your toes. Get your tailbone down. You can roll. You've got that flexibility up. Oh over Ben. So when she comes down, her feet stay there, but I should say this part of your backdrop more. Yes, that's your stretch. Then your heels come down, down, down until you can't come down anymore to [inaudible] out. Hips over and bend. Lower stretch, stretch. It feels great.

A little bit low. Yes. And then Danny got Walmart, hips and legs up. Float over, bend and roll down. Get the your chest open and that's it. Now we can get rid of these. I'll go ahead and take these. You're going to end up moving down or forward for your semi-circle. Hmm.

So she's going to hold her the shoulder pads, slide herself forward. Walk your hands to the base to very bottom of the shoulder pads. Hips are up. Alright. Start to roll your hips down and then you want to try to keep that care still as you drop your hips way into the well, push out. Now try to keep the carriage still as you roll your hips up, up, up, up, up tells, I can't roll anymore and I can come back in.

We'll do that three times. So that was one. And now roll down. Follow that center all the way down and push out and hips up and all the way in. And last one. Then roll down and stretch and hips up and all the way in every verse and out and hold that care still as you roll down and all the way in and stretch forward and out and articulate down. Drop through. Yeah, keep those hips square up and ribs together.

Okay. Now last one out and whole losing your foot position and all the way and your feet kind of moved a little to the right. All right. You're gonna move yourself backwards. And then let's have you step off when you're long spine massage. So your shots are pretty much ready to go.

I'll just have you do one of them and I'll do the other. So she's gonna get her strap together with the garage and you have to put it through the handle and the leather and then otherwise you would want the long straps for anything else. Yeah. So make sure it's through the handle. Otherwise the handle will move around and end up biting you. Okay. So she's going to lie down. End Up putting those on her phone. Feet.

I move this. Yeah. Back. Does that chair too? Um, just a couple extensions. Bend your knees and then push out and bed. Alright. When you're ready, you're gonna go into the long span. Okay. So that was okay. But when you come up, you don't want us to just pause up there, otherwise you're going to get stuck.

It is flowing up open reach. And come down together, up with the hips, open and reach and reach and float down. Follow that spine. Use that pallet. Awesome. Open. It's a roll down. Now we come together down, up. Do One more. Just like you just did. Up Open, reaching, come down. I reverse in calling. Open up three times together and stretch all the way down.

Got to get those legs to the lower with you. Reach those toes to the other side of the room. Reach and now come down. That's it. One more time. Oh, together. Sorry. And lower. Okay, that's a kitchen. And now bring your legs and we'll take these off of your feet and you're going to end up stepping off. Setting up for nailing knee stretch series. We just get rid of the straps all together. She's back on to spring.

Still. Same for the long spine. She just did. So nothing's really changed other than her positioning. All right, push out and one you'll do eight. Keep your head way down though. Two, three. Why don't you to soften up here and their shoulders? Five, six, seven, controlling it in eight and out. Y Two you can sit back a little bit more. Four five, six hands are soft.

Seven and eight round and shift forward. And what? Drop your head calling to look at your belly button for. Can you shift forward a little bit? Five and lower those knees. She should be a hair off the carriage. She's advance. Seven Tuck. Nine. One more.

Add rest. All right, a little noisy at them. They're doing good though. All right. I'm going to have her step off. Add a spring and now she's ready to cool down into her walking and running. Beautiful job. All right, so was going to extract out and I'll walk one to keep those hips from moving. So what I'm saying is I want you to get those ribs down the middle of your back.

You'd want an arch three that's better. Four, five, six, seven, eight, nine, 10 and run that you want. So, so still you're gonna stay out there, but now you're going to run two, three, fast forward five, six, seven, eight, nine, 10 that's now come in and go to your pelvic lift to finish. So the hips up straight. How come and and four more out. Relax your toes. You're cooling down. That's it. Three, two, one, come down and we're going to finish there today. Very nice job. Beautiful job. Always.