Stay in Control Reformer

Good afternoon. I'm Adrian. I'm going to be teaching an intermediate reformer to these two young ladies. Um, I'm going to go ahead and have them sit down on the reformer. They're both starting on three springs just for their body type, but you can do four to three. This is, these are grots reformers, so there are only four springs and they're all at the same way. Heels together, toes apart. We're going to begin in a nice plotty stance. Who, what? Your feet really turned out. So nice turnip.

You want to make sure all 10 toes are on the bar. Good. And actually I'm going to have you stay parallel. Yes, for her body type. Okay. So everybody has a different need. Help your hips a little, right? We're just getting centered. I want to make sure your shoulders are locked shoulder to shoulder.

You're slightly against the shoulder pads but not squished and let your shoulders line with your hips and your spine is long. Good knees, no wider than your hips. So you could open your knees a little bit. You were too wide. Alright, we ready? You're going to pull your navels in and up and start to extend to two legs long, nice and smooth. Don't just come in and make sure you control the kerogen.

You're doing 10 nice and smooth for a little smoother on the end, not so fast. Five that fit. When you're moving, you're thinking of that length of your back. Paying attention to your hips, making sure that you're not arching your back. And once you've hit 10 you're gonna Switch to your arches, knees and feet together. Burden on approach. You're going to stretch out. Come and one shoulders relaxed.

Elbows are relaxed. Tommy's there in three and a little bit quicker for you. Oh fuck. And a little train to wake you up. Seven warming up eight makes you get that nice zip up in the legs.

You wrap your size, eight, nine and 10 transition to your heels, feet flex and extend out. We're gonna try to stay in the flow of the exercise so you're moving not quickly but smoothly. And flowingly four really get those toes back at a nice flex and stretch in the back of those calves. And seat six seven is that right? Am I on the right count? Okay, good. Eight, nine.

Just checking and make sure they're counting. And 10 your incoming stay at and transition to your toes. Going to your tenants rights. You can stay parallel. You're going to turn your feet out. Yep. You're going to extend out and lower. One, two, three, up to three. Lower to pulling up too.

Sorry to keep pulling those binds down. Lifting them up. 10 of these five. Six. Be Conscious of what's going on in your backs. They're working, but you're staying long that the legs are wrapping and you're zipping. Zipping up. Those that are thighs, right? Once you've finished the 10 you're going to come in and you're going to grab your straps and drop your bars. You're setting up for your hundreds, so hold it just a moment. Let her get her bar down. That's it. Very good.

So wonderful thing about garages. You can just lift those bars and change them so you can keep your movement going. Arms down, legs out and breathe. Two, three, four, five, 10 to five wrap the thighs. Two, (345) 223-4530 to two three, four, five or to keep going, I'm just gonna switch you a little bit so you're on this two, three, four, five 60 squeeze your seat out. Now, if you want a little more challenge, you can lower those legs. The lower they go, the harder it becomes.

You get to keep that powerhouse engaged in those backs. Long and flat said, I think you're about 83 should I be getting hard? One more time. Breaking a sweat, getting that oxygen in and bend your knees. You're going to drop those headrests. You're also going to sit up and drop to one spring because next I'm going to have you go into your short spine massage.

So you want to be on two springs for this. Great. All right, so with the grads, so you can just go ahead and adjust your strap and we always do it to the side so you're not over your face. Good job with the straps. All right, we're going to put your feet in those shots. Next. [inaudible]. So headrests are down theatre, and the strap, I'm going to have you do a couple frogs just to kind of get the strap suggested and to get you adjusted to the springs. So go ahead and extend out and do a couple frogs out and in.

Good. Keeping those heels together, you're in that plotty stance and maybe one more. Reach the legs out and come back. And now both of you should be in, are now going to go into the short spine. You're going to extend your legs out full. Lift your hips float over. Once you're over-haul, bend your knees, lower your hips. So keep the feet there and try to stretch your backs. Stretch those legs. Bend your knees and roll down. Heels will drop.

Bend a little bit right there. That's a good stopping point. Hold count to two. One, two. Now go up out lift long, long arms keeps their shoulders down. Bend your knees, drop your seat. Try to articulate that spine. One vertebrae down at a time. Get those heels to drop. Hold one, two and out. Up over. That's high enough. Don't go too high with your hips.

You're going a little high there. That's a good spot right there. Good. Bend your knees. Rolling. Shit. Your ranch down here. Now Bend your knees. Let's do one more. Okay. So hold on. Go down just yet. Benji's lower your heels. Yes. No.

Ready. Out Together. Out One. Lift those hips. Hips. [inaudible]. Yes. Powerhouse. There it is over. It's not just legs. Bend your knees right about here. And now start to roll down articulating your spine from here to here to here. That's where you're working. Now Bend your knees. Good job. Rest. All right, let's take those straps off of your feet. So you want to grab the handles, that way it won't fall on Ya.

And then you're gonna take your feet out and kind of adjust the handles. So they pull down so that you're now ready for your coordination. So elbows are on the mat and glue to your ribs. So their bet. Yeah. And the carriage is it. So let's get your carriage in first. Alright. So in your bloody stance, you're still in the same two springs heads are up.

You're gonna drop the palms and stretch the legs. At the same time. You breathe in, you open. Close the legs first. Now you exhale. Knees first, arms last, hence, coordination. Inhale, stretch out a hole. Open, close, knees, first arms, last. Inhale, reach those legs. Curl into yourselves. Knees all the way in. Arms Up. Inhale, stretch, open, closed. Bring those knees to your ears, Andrea. Yes, and then arms. One more time. Inhale, stretch out. Open, close, knees, arms and rest. Okay, take your straps in one hand. You're going to sit up, drop to one spring.

I'm going to have you do your coordination or a rowing, so what I like to do is exactly your dawn. One spring you move backwards against the shoulder pads and then you're going to adjust the straps so that you have one in each hand, but your thumbs are in the straps or you're going to have the straps underneath your arms. Good. Elbows are down and you're sitting up tall. It's a posture exercise. I just want you to lift your spine, so arms or legs together. You're sorry. No love, no legs, just arms. Inhale. You're going to stretch that straight up. You're an exhale, lower their arms all the way down. Grow Taller in your spines. Inhale, lift. Now you're going to circle and keep growing taller and taller and taller until you get goats grow tall anymore. So from the chest, we're going to do it in six counts. Same exact thing you just did.

Inhale straight up one. Exhale straight down. Two, inhale up three and exhale for five. Let me see you like that. There it is. Six. One more time. Inhale up one. Exhale straight down to stay forward. Inhale up three. Get those chest up. Next long, and exhale. Now, same idea here, but your hands are at your hips.

It's called from your hips. Make sure the carriage is in and your hands are at your hips, way back. Good. And you're going to round forward into your c curve. Flex your feet. So now we're adding a stretch to the same exercise way over here. Okay, now you're gonna make sure you're scooping forward.

Okay? Kind of think of putting your nose between your knees. You're going to take those hands and slide them forward. Reach out long. Keep your head down. Now Scoop your ribs tummy in and start to round up. Stack your spine. You're going to end up sitting up tall, hand stock, shoulder height.

Now you're tall. Now you're going to take those arbors up. You just did this year to open and grow taller and taller and taller. So from the hips in your seat, ready? Inhale. Stretch the arms out. One. Exhale, round up. Two inhale, three. Exhale for five, six, two more from the hips. Stretching one.

Really get those heels out. Exhale. Sit up tall to lift. Three, grow tall. Four, five, six Walmart. Time from the hips. Heads down and pull into my hand. Good. Now keep reaching with the arms though. Keep pulling in as you sit up. Pat's it. Now lift your arms and open your chest. Great. Cross your legs. Put your fingers in the shop.

So gesture hands with the fingers in. The straps are going into a shaving exercise. So you're going to take the shops like this. You're gonna lift them up. You're going to bend your arms so your hands are in a diamond shape behind your head, and now you're gonna keep the backs as long as you stretch their arms all the way out. Let me see those arms really stretched all the way long, long, long. Arms it tall, tall, back, bend in. Exhale, stretch out, stretch, stretch, stretch, good bend, and come in all the way to the base of your neck. So bring those hands down.

Good. Now lift taller. Now stretch one more time. All the way. Reach, hold. Open your arms to the side, sort of tall for hugs, no droopy elbows. You want those elbows up. And now in hug and open. Lift your heads chest. Deep breath in, and exhale, open. Inhale, exhale. Now re cross your legs and you're going to reverse your breathing. Now you're an exhale, my close. Exhale in quiet, breathing through your nose and inhale, Walmart. Exhale and inhale.

Very good. You're going to take those drops, put them on the pegs or the, it's called them peg, but their hooks and you're going to grab your box. You're setting up for your long box series, your long pulling straps. Exactly. You'll grab your box. We have box pull and pad standard set up for your reformer. You are going to use stay on that one spring and you're going to lie on top of the box on your stomachs and your eating.

Set up your straps so that you're ready to pull them. You're doing, you're pulling straps now, so you want to make sure that there's tension on the straps. So you walk your hands up as high as you can. You can [inaudible] on a balanced body or different machine. You can be on a red or blue when sprain. Two arms are straight. Your ride, just a little higher here. Okay, good. All right, so everyone's ready. We're going to reach down towards the floor, up towards your hips, open your chest and try to crack a walnut between those shoulders to three counts and then bring yourself down. Okay, so again, you're going to do that two more times. We reach down towards the floor, up towards your hips. Now you're coming up high with those ares, but I actually want your shoulders to pull back to three and lower. Relax your legs a little bit and last one reached down and you can lower your chest. That's it.

Now use those shoulders and crack that walnut between your shoulders. Two, three and lower. All right, so slide your hands down to the end of the straps. Now you're going into a t position. Yeah, you can still hold the handles or you can just let them list it. Does it? No real specific here. All right, let's take your arms up to the side. Slide this hand down a little bit more. Yeah, that's it. So at the very end of your strap, good arms are up. Same my idea.

You want to kind of squeeze those shoulders back. Ready? Reach back. Open your chest. It's a chest expansion. You're just lying down. Shoulders hold. Stay over here on this side. Two, three and open your chest and ab ring it back as far as you can. Try to roll those shoulders back into good. Hold to roll those shoulders back. Yes. And Open. You got one more. So three times, arms up high.

Keep tension on those straps. And now crack your walnut. Roll our shoulders back to three and open. They are grunting type of exercises. Take your straps in one hand. You're going to swing your legs to the side and you're going to reach for your toes, however round yourself up. And then both of you are going to add one spring and then after that you'll adjust his drops behind your back for your backstroke. So once you've finished it, so one strap in one each head. Yeah, would make sure they're not crisscross, which is easy to do. And you are gonna lie on top of your butt.

You want to sit away, forward way for to the next time. We'll work on that transition. All right, so hands are going to be above your forehead. You want your bet supported on there and your tailbones are on good. And you're in your plotty stance who heels together, toes apart. Ready arms. The legs go straight up to 90 degrees first. Take a nice deep breath in.

Now exhale, open their arms and legs. Now comes the tough part. Inhale, reach for your toes. Keep your top of the wings on the Mat. Hold and pull it, and then bend your knees. Exhale and come in. So inhale straight up with their arms, legs. Exhale, put everything together. Inhale, reach for your toes and scoop into here. Reach those legs out long. Squeeze your seat. Good Annex. He'll come back in.

Inhale up one. Exhale, open to inhale, stretch, hold three, four and come back in and hale up. Exhale, open. Inhale, reach. Let me see that deep scoop and down here to squeeze and then come back in. Very nice. Take your straps and one hand you're going to sit up. Drop a spring for teasers.

So this one you're going to move back just a little bit on the box. Good estate in your teasers. Good. Because you would need that support because you are coming up to a sitting position. So Andrew had moved back just a little bit. Great. Okay, so your arms are out kind of in like a crucifix position. Heels together, toes apart. Good. And what you want to see and feel is this gap right here, filling in as you come up. So you're getting your back's root.

Those abdominals working. All right, are we ready? You're gonna start to round up. Chins towards your chest. Tommy's Polan route. Palms up. Good. Now lean back a little bit. Get your legs up higher. Now get your chest up a little higher. That's your position now.

Arms go to the top of the hips, then up towards the ears three times. Who would just open? Don't go too fast. Keep that control. Especially going down to Walmart. Time three curlier Chin and bring yourself down everything you're going to lie down like you started. Okay, so that's teaser on the box here in do three sets you've just done. Once you've got two more sets, chins curl towards your chest.

You're going around into your position. Good. Let's get your knees a little softer and that will help support you there. You feel how different that is? Okay, now lower the arms. Lift three times nice and easy. Stay in control. Don't get into here too much. Keep your backup too. Yeah.

Good. One more, sorry, and then everything comes down together. Okay. You're going to do that one more time. Same exact thing. You could vary it. Here you're, there are circles and all this fancy stuff you can do as soon as you mastered these one last set, so we're going to just do exactly what you just did. You're going to come up, you're not tensing those legs. You're tall in your spine and then you're going to lower and a left three times one on the third one.

You'll come down to keep lifting your back three and then everything down together. Curlier chins. As you go back. Good. You'll take your straps in one hand, you are going to step off of here. You'll end up putting the straps in the well, and then I'd like you to set up for a short box, which you're going to add one spring. You do not need the bar. Let me just add one spring. You're going to turn your boxes around and let's put your over the shoulder pads, right? Between those hooks you're going to add, get your pole and your pad and put that top the box.

So now you're on two springs. You've got a pole, you've got a pad, and you've got your box. And then the pad is there to keep you from sliding. You don't have to have a pad. And Andrea, let's move your pad backwards cause you want to actually be way back here. Yeah, let's go back there. That's it. So by the hands width from the back of the reformers, your measurements of where you sit. All right, so the pole is underneath you and exactly you're going to start in your hug.

So wrap your arms around your waist or you can have palm on top of palm either way, shoulders down. So you're in a nice sea. Ready. You're going to start to go back. Inhale, flexo seat. Squeeze your seat and exhale. Come back up. Colon here in, in, in over. Okay. Now shoulders. Inhale back CZ to get those shoulders and exhale nice and easy with those shoulders. One more time. We were happier size. Get that squeeze and now scoop bend forward.

Exhale, grab your bars, sit up tall, going into a flat back position. Theater part. Knees are apart. Parallel. Good. I'm going to shift you. I think you need to move backwards on the box a little bit. I think you could too. It's easy to slide forward on those hugs. Okay, that's too much. Alright, arms are up.

Good lift here. There you go. Relax your elbows a little bit. Ready to go. Squeeze your seats. Nice and tall hinges to where you feel a little shaky. Then come forward and then stretch. Get those sides the length and not out, but up. Very good.

Rest. Squeeze your seats. Go tall again. You're in due to warrior. You're going to hinge. Keeps centered. Very good. Come back up. Get yourself slightly forward of your heads. Don't start getting those legs. Lift your sides. Rest. Last one. Squeeze your seats and hinge back. So yes, your feet are flexed. They're working, but don't tense those legs so much that you lose that energy in your powerhouse.

Lift your backs and rest. Lower down. Reach for your toes. Get a nice stretch. So still hold those bars. You're going to now go to a site, decide stretch. So arms come back up. You're tall, lean over your hips, bend to the right. One, two, three, add up to three over to the left, two, three, up to three, right? Keep those hips on the mat. Stay tall, Andrea. So it's not forward. It's tall to the side. That's it. And left.

So keep your gaze up and left and oh, or lift here. They're up and lift here. Very nice and all right. Restaurant arms, getting ready to twist. Arms come up. You're tall. Elbows are soft. Squeeze your seats. You're going to twist, right? You're going to hinge sideways, but keep those hips on the mat.

Keep your ribs together and come back up and grow tall. Send to yourself back out. Now you want to be about right there to finish. And I want those rips back. That's it. Okay. Now twist left and hinge left. So let's go like this and then you're going to come up.

Does ribs together again? Very good. Rest. Squeeze your seat. Get ready to go right again. So be careful as you're moving hinge to the right, that you don't lose those ribs. Pull them back. Yes. That's your, that's some strength right there. It come back to center and to his left hinge, they're gonna want to come out. You've got to work though those upper abdominals ed center. All right, that's enough. Let's get rid of your bar so you can put them underneath you. You're going to your trace. So let's start with your right leg. See you smiling on those. That's good. Okay. This one, I want you to move forward just a little.

So you have some space behind you for when you go backwards. Yeah. And just kind of adjust yourself. Make sure your centers all right, hold that right thigh. Sit as tall as you can. You're gonna Extend your leg out three times. So three Cancun kicks and they're their kicks. But really they're stretches. So you're stretching good. And then you're gonna walk up your leg, you're gonna make sure those hips stay turned out. And before you start, you might have to adjust your hips. So do that before you go anywhere.

Cause then that's it. You don't get to adjust anymore. Shoulders down, head forward, ideally. Anyway. Alright, shoulders. Now you're gonna fall back. Get your leg at 90 degrees Adrian, and then walk down that leg. Open up your chest. And I'll keep this leg up here. Way Up here. Yes. Now walk up it. Put your nose on your knee as you bring yourself forward.

And then the hardest part is the stretch. You'll lift your back and stretch that on this hip just a little bit. All right. So again, you're gonna do three of those. That was the first one had down in your c and cleanse your trees at 90 degrees. This is your tree. Now you're gonna lie down and keep that tree at 90.

Keep it long and then walk up. Fall forward and stretch. Damn his hand. Lift your back and you got one more around your back. Go down, plant your tree. I want to shift your letter. You're fine. Just walked down to here.

Now come back up, pull it forward, lift up, soften your knees a little bit to get your back to stretch. Go into your flex three times. Little forward one and now flex to flex three. Take your right hand to reach for your toes. Pick it up off your tree and rest. All right, let's switch legs going to your left leg. Exactly, but have to adjust your positioning guide.

You're you grab the left thigh and keep your hips turned out tall. Go into your three extensions. You're three stretches. One, two, three. Walk up your legs round into your seat and lugs the opposite foot. The woman that's in the strap to help you go back and catch you. [inaudible]. Put a little weight right here and then round forward, forward, forward, and get those knees a little soft and then try to get your back to stretch.

Then go ahead and get that leg to lengthen tomorrow. Get your into your si nose on your knees, shoulders down. I go back, plant those trees. Walk down and push this heat way out and then come back up. Forward, forward, forward, and now stretch. Keep those hips turned out. Last one around. Shoulders. Go back, plant those trees. Get those legs long. Keep that leg up forward, forward, and lift a little bit more forward.

You fall forward. Okay, now stay tall and start to flex one. Push your heel away to flex three left head. Reach to the front, the toes. Pick your apple off the tree. All right, hop off of here. Getting rid of everything the well let actually keep your pads, but get rid of your box and pull. And then once you get back, if you haven't done so already or you'll lift your bar, you don't need your poles, he can put that away. Good. And then yeah, you can lift that. And then you also want to lift your head rest.

So you've got your bars up and her headrest up and your pad is going to go on the headrest because you're getting ready for long stretch. So your hands are going to go onto one hand, one foot, one hand, one foot. So hand on the bar, hand on the headrest. Right here. Way Back there. Yeah, thumbs with your fingers. Nice. Long next chest open. Squeeze your seats. Good. Now, nice and easy. Push out with your arms. Not too hard. Come straight in like an arrow. One straight line. Pull up, push out deep breath and open up your chest though. Go ahead and lower hips a little bit. Squeeze your seat to where?

Inhale back and shoulders over the bar. That's the idea. One more time. Push out and shoulders over the bar. Very nice. Lower to your knees. Both of you. Place your feet against the shoulder pads. Hips forward, down, stretch. Use those arms. Push out. Nice deep breath and drew up your head. Exhale, come back up. Lift your head.

Open your chest. So crack that walnut again, but don't lose your tummy. Inhale, push out. Exhale. Come in. So you lifting up up and open chest. Yes. Good job. One more time. Inhale, push away. Exhale. Come in. Ah, oh, open. Oh, but go ahead and stand up on your toes. You're up.

Stretch all the way up on the toes. Your feet are against the shoulder pads. You're scooped. You're still on those two springs. But before you start, let's shift you backwards a little bit. That's it. So you're in your kind of elephant position. Yes. Good. Now using your hips, not your arms. You're going to push the carriage back and keep pushing that carriage back until you can't push it out anymore. Keep going, keep going. Keep going. Lower hips.

Open your chest. One straight line. So there's that Arrow again, straight over the bar. Drop your head and around so not too far back right there. And who shout with the legs lower into your plank position. Bring those shoulders over the bar. It feels like you're going to fall. So you want to make sure you take your time and use those strengths that you have at powerhouse pole. Shout plank.

Straight over. Very nice and round. Good job. All right. Both of you go to your flat foot for your elephants. Your heads are down and you're in a nice c, so let's get those ribs up here. Yes, he really lifted very good, nice and easy in the shoulders. Use your hips, push out, dig the heels, get a nice stretch on the back of your legs. So less here. Now you're going to stay out. So push out and hold. I want three counts on the ends. So heels are down. Started to drag it in. One, lifting your toes up. Two all the way in three. Okay, two more out and come in. One, two, three hole.

Drop your head. Now push out. And now toes one. Don't fall back. Stay forward. Two. Yes, we don't push out here. Do that again out and pull up. One, two, three, that's it. Lower. Sorry. Let me have you step off to the side round up. And then you're gonna drag that pad down. And I'm a heavy do your stomach massage. So for this, you're going to go back to the springs. You started with either four or three and then you're going to sit as close to the bar that you can that's comfortable for you, where you don't feel like you're falling back.

Turn your feet out. You can stay a little parallel like you did for footwork. You're in your cs. You're holding onto the edge of the mat. All right, so keep those elbows. Excuse me. Keep those elbows bent out to the side and try to stay over your hips. You're going to pull in to stretch out. So out you go straighten your legs. Hold. Can both of you fall forward more? Okay, soft in the shoulders and I want a little weight on this side.

Now you're gonna lower. Lift your heels, bend your knees and come in, push out, lift those hips up Andrea, and try to fall forward to out hole. Lower lift. Hold three now out together and hold. So go out, hold lower, lift and in. Now quickly out, lower. Control it in so it doesn't slide if you can for now, you're falling back. False. Yes, five. That's a good fix. And in six and in seven and in eight tumor fall forward. Now I last one. And then you're going to come in. You're going to stay in.

If you're all enforced, brings you up and dropped to a three. If you're on three, stay where you are. Move your heads back. You're now on three springs. You're tall, your chest is open. Exactly the same thing you did a moment ago. Bring this knee in. Lift your back. All right, you're going to you. If that's not comfortable, you're gonna hold onto the top of the shoulder pads to whatever works best for you, your shoulders. All right, so you're tall. Good.

You're going to slowly extend out, get a little taller, lower your heels, lift your heels, and out 10 of these lower lift and in, you can go a little bit quicker. The in his shot, the eldest, smooth and four. Actually there's three in four tall. Fuck. Try to get on top of the hips. That's a lift. Those hipbones seven. That's where your stretching is back in here.

Eight tall nine. One more. Now stay in. Stay where you are. Don't do it. Hey, I know what you're thinking, but don't take your heads off and do four without any hands. So exactly same thing. Push out lower. Lift the heels, come back in. Just one lower. Lift out. Lower. Lift in to out. Lower lift. Three.

One more tall relief. And for very good rest, it looks like you lost your pad there and more lift. All right, you're gonna, you're gonna go ahead and get back on that pat. But you're gonna drop to work two springs. So your drunk ones, right? So now you're on two springs. You want to stay on those pads. So stay tall, take your arms up. Those are hard. Lift your back, not your elbows. Lift your back mark. There you go. Reach you. You're going to slowly extend out. Let's get your head to pull back and get your chest up.

Now Bend your knees and come in and reach up. Lift those hips again. Three more out. Come in and I left way up here. Very good. Two more. And then stretch last one out in, in stretch up and right away. Twist to the right. Tall. Don't fall back though. Stay on top of your hips. Lift your back. Go ahead. Ready to hear out.

I want to grab you. I want to turn this and I want you to hold. No, stay out there. Hold. Lean onto that left hip. Not Too much. Lift your back. There you go. Hold that. Now if I let go, that's what you want to do. One more set to each side out. Chest up in here. Adrian. Sorry Lizzy. And calling my own name out. Feels weird. All right, grab your bar, draw up your head and stretch. Little extra treat. All right, you're going to get rid of everything. Your pad, your income in. Get rid of your pads and now you're ready for your kneeling knee stretch series.

How are you doing to feeling? Okay? Alright, go ahead and kneel on your knees. Hands on the bar. I'm going to have you do eight rounded, eight arched and 10 knee sauce. So that means you're going to go from one to the next smoothly, but without stopping. Okay? So let's just double check. Knees line with your hips and not too wide sitting pretty close to your heels. So a little further back. If a cat, can you get your heels against the shoulder pads? Great.

All right, so you're in your Si. Shoulders are down, heads are down. Begin poor. Shout, curl under. Keep those heads down to under three four. Getting that under feeling. Five, six. I might've heavy do an extra seven one more and transition. But keep moving. Push out. Heads up.

One chest open to sit back on those heels. Three, four, head up. Fuck, that's it. Just as open. Six, seven last one, eight round into your C. Shift your weight forward. Lift those knees off and push out a little lower with those knees. Adrian, one about two inches off the carriage. Maybe a little higher with your knees. Three. Now where's your seat floor? So C is way up here. Five tuck bottom. That's it. Six. And now if I let go, keep through your head down. Seven there. That's it. Very nice. Nine or I don't know where you are anymore. One more time. Add rest.

Okay. Very good girls. You're going to step off at a spray and you're ready to cool down. So you're going into walking and running. So back to your toes. Uh Huh. You can either be a little turned out or parallel.

I like a little turned up for myself, but really depends on what your body will do. Knees and you can stay a little more parallel. Push out so your knees don't know. Yup. And then you're going to start to walk. Knees go straight up as you're prancing for 10 counts too. So nice and smooth. Not too fast yet. Three not yet.

Slow down for five. You're cooling down. Six, seven, eight, nine, 10. Your backs are long. And now run. One, two, three, four, five, six, seven a little bit quicker for you. Eight, nine and 10. That's it. Ben Journey's come in and place your feet on the corners of the Bar, on your arches and turned out. Let's move a little bit wider here. So you're on the court. Hips roll up. Just sir, open and nice and smooth. You're gonna to extend out, but keep your ribs on the mat and come back in.

So you might actually be a little high. So a little lower here. Yes. So it's just those hipbones that are up to stretch. Keep your tummies in three extending out and or keep those hips level. Don't let them Bob. So hip to hip. One straight long. Feel it a lot more stretch. You're going to come and you're going to stay in your slowly, get lower yourself down one vertebrae at a time. Good.

And then I'm going to have you both stay where you are, but put your feet on your toes. So sorry, but the toes are on the bar. Yeah, and I am going to have you do a little jumping. I want to drop you down to two springs, but you're, you're going to do first a few extensions, so just like you are, you can be a little turned out. Let's move your feet a little bit apart. So just slightly apart with both feet, but on your toes and your shoes in a turned out position, you're parallel just like you're on two springs. So now just slowly stretch out like you would for foot work. Just get a feeling of those light springs and [inaudible] come back in and do that two more times because next they're going to have you actually jump and you want to know where that bar is, right?

It's actually not as scary in the seams. You're going to now jump slowly, push up, let your feet leave the bar and come back in. Nice. Must be that we get some slight and go. Okay. Out Two out, three out, four. Tommy's in five, 10 times six, seven, eight. Find the bar nine one mark and stay in rest. And now stay parallel. Do just stretch out and hold. And then both heels down, both eels up, just [inaudible] heel stretch and lift and wrap and lift.

And our go a little more parallel and walk for ten two knees straight up though. Three, four, five. Your left knee falls in. Keep it straight up. Six, seven, eight, stay lifted in that powerhouse and 10 bend. And come in, bring your knees together, take your feet off of the bar and just rock your knees side to side. And in.

Both of you are going gonna rock them to the side to step off without using your hands. Come to standing. So swing your legs to the side. Come up to standing. Both arms up deep. Breath in and arms straight down. Exhale, a little left to grow. Tough. So a little forward with those shoulders. Okay. Shake yourselves out. You girls are done. Nice job.