Cadillac Flow

Shall we play? Okay. So we're going to do Cadillac, which you are on the Avalon arm chair, which as you know, um, I'm just telling everyone that this piece of apparatus can do just about anything. So we're going to use it today since we don't have two Cadillacs and since I have two of you. So Mandy's going to look a little different. I'm going to spend a little bit more time queuing through errands, choreography, but I will not let either one of you off the hook on exercises. So, uh, let's start just um, basically end of the Cadillac. Your perfect girl grabbed the blonde bar. Yep, exactly. And we're going to the lie down just to get ready for a pelvic curl.

Just a basic warmup. So come in con a close, cause that's pretty high bar feeder about sits bones. Distance apart. You're gonna lie yourself down. Great. All right, so the point of this spring at the moment is just to feel your shoulder blades. Okay? To feel your shoulder girdle more accurately. Aaron, you're going to be careful with your arm. We take an inhale, shrug the shoulders up towards your ears. Now exhale and allow the spring to pull your arms so the arms themselves are not really working that hard, but you can feel that sensation in the back. Do it again. Inhale, pull the shoulders up. Exhale to let the arms be pulled.

Pay attention to your center so that exhale, dropping the ribs naturally. Do two more. Just like that, just to feel it. Inhaling, the ribs will expand naturally. You exhale. Let the arms be pulled. Last one like that. We'll begin a pelvic curl after this and exhale, keeping the arms in that extended long position. We inhale on an exhale. Start to articulate from the pelvis on up through the spine, up to the shoulder blades. Arms are still long, still being reached upon in you. Aaron, going gonna have to press down just a little right. Inhale, and as you exhale, roll back down. How does that feel, Mandy is you feel like you're too far? Yeah, I'll bring it closer to you.

Yeah. Okay, perfect. Inhale and exhale on these more basic exercises. Don't miss out on all the beauty that's there. The depth that you can get in the the abdominals. Inhale, exhale and give yourself a sense of reaching the spine. Down the mat is if somehow the spring we're being attached to it as well.

All the way down to a neutral spine. Inhale and exhale. Use the mat as your partner, as your teacher to feel the articulation. Getting up. Inhale, exhale. We roll back to good finding space. Even though you're curling. Last one. Become aware of the feet.

What do they do to, are they rolling in? Are they rolling out? Exhale as you take your body up, feel the hamstrings assisting you at the abs and the hamstrings are gonna work together the entire time. Inhale and exhale. Down we go. Great. Mandy, you may need to adjust. We're going to go into just a simple chest lift with the bar. The way that it is. Inhale on an exhale, we'd curl the head, neck and shoulders app, allowing the springs to assist you, but you oppose it from under the chest. Beautiful. Inhale, exhale, come back down.

Just a few of these to feel that sensation of exhaling when you come up of the back releasing into the mat without a big tech of the pelvis. It looks great. Inhale and exhale down. So for both of you it's a little bit different, but you both get less help the higher you go. It's not necessarily the goal to go higher, but poor Mandy runs out of complete tension, which is good. That's great. Inhale, you still have some good and down. Fantastic. Last one here. Inhale, exhaling. Up we go.

And in here, exhaling down. I'm going to transition out of this, Mandy, you'll roll up and hook your handles on the handles themselves and I'll take your bar. Xcel Corolla is just as high as you can. You have to hook yours. I'll take your bar and you can rest. Good. Great. Hook them here. Oh, I see you sleeping here right on the edge. That's nothing to say. It's stuck there. It's heavy. Okay, so we'll put your bar on for you to get ready for the next one. And we're going into basically a roll up, still preparing this fine.

All in important. Right, so I'm going to move up. You can this crossbar up using the arm spring still just to give you a to assist the deal with the springs is resist against him. That doesn't mean work, work them, but rather kind of find the muffle most opposite them to work them all right, we are going into a roll up. Yup. I'll do that then keep again at the high end because we were where we're headed. So find yourself about midway through the Cadillac.

Straighten your legs. Good. And then Mandy, if you find that you are too far over the back, just move your box or I will. All right, so here we are, a little downward pressure from under the shoulder. We inhale, this is a roll up. You're going to go all the way to the mat. Exhale as you pull the hips back. Good. Keeping the eyes forward until the back of your head touches. In Mandy's case, she's going to get thoracic extension, not necessarily the head touching.

Exhale when it's time to lift off the shoulder blades. Good. Being mindful that the arms are involved, but they are not over committed to hyperextension. Inhale and exhale, drawing into the belly. Shoulders back a tiny bit, Mandy and you too, Aaron, just slightly. There you go. Unfurling the spine. As you come into the flat position, keep the back of the ribs on the mat. Inhale, lift your head. Exhale, resist the springs. So you're holding back, creating resistance. Lovely. And one more like that before we make a change. Inhale and exhale. You can keep pressing down there. Yep. And exhale as we go.

Lovely. All the way filling up in here. Oh, it looks like it feels good. Pull the shoulders back into it. Mandia at tiny bit. Huh? And up we come. Exhale. So you can either stick that or we go into what I call the reverse arts role.

I'm not sure if that's really the name. We're going to straighten the spine. You dive back. Inhaling. Go ahead. The top of the head will touch for you, Erin. Exhale, roll through irregular roll-ups. You tuck your chin. There you go. And hit all those bones as you come up. [inaudible] good. It works for you to Mandy up. Inhale, lengthen from the low back.

As you dive back, soon as you touched, start tucking the chin. Keep the shoulders. There you go. And a lovely watch the shoulders. Don't let them lift you. You get to gently press down with the upper arm to dive up and back. Good, good, gorgeous. Gorgeous. Oh, that looks like a feel good. It should. If it doesn't, it might be overextending the low back. Okay.

Once we get to the top, we can reverse it. So let's just sit up tall. We're going to roll down normal. Exhale, roll down the back. So this one's a little trickier, Mandy. You'd be gentle with yourself over there. You're gonna lift your chest, your head gets left behind. Yup, Yup, Yup. Keep lifting. And then the low belly pulls in.

You can be kind of dramatic here as long as you keep your shoulders on your back. Loading out and chest rise is lovely. Shoulders over hips, and then you roll down and back and careful with the neck, right? It's, it doesn't get to close off completely. Oh good. Very good. Very good. Last one. Enjoy coming up to the top. When you get to the top, we will let go of the bar. Lovely. Let's take yours. And what you get to do is now go ahead and lie back down. Arms out to uh, actually that stand you up and bring your box in the lie down. Arms out to a tee position. Aaron, we're going to spine with supine and you're going to turn around. That's right.

Holding your handles here, right? Does that feel okay to, you can hold the Poles if you'd prefer. Okay. All right, so here we are. Why don't you wiggle down a little bit, Mandy, to keep your shoulders open to your right. Inhale as you rotate, lifting from the low body, exhale, slow ribs melt back into the mat. Is the knees follow? Inhale to the left. Other way you have left. That's right. Keep the knees lined up. There you go. And exhale, bring it back. So the legs are precise, but they're not working much. You inhale, there's a sense of being pulled one way and anchored the other and exhale, almost like the legs are swinging. Both of you can lower your feet a tiny bit to make right angles in here. Good.

And exhale. Lovely to open your shoulders more. If you can make it a flat palm against that handle, like I don't want to overdo it, but risk. Sorry. Yeah. Great. Let's do one more each side to, to the right. Inhale, lifting that hip. Feel the rotation. Exhale and allow the midsection to melt without hiking. You hit, you did. Great. Last one. Inhale and exhale.

Back to center. Okay. Let's do this. Go ahead and grab onto the knees are going into double leg stretch. Curl your head, neck and shoulders up, and from there you're ready to go. Inhale as you reach back, extend the legs, XL, circle round. Good. Mandy, you can tap that wall behind you. Inhale as you reach back. Lovely. Exhale, circle back and inhale and exhale. Let's get straight risks as long as we're going to do it. Yep. Yep.

Good. Lovely. Yes. She used to skim that same spot every time. I love it. Just two more one, and just notice how solid you are in the middle. Last one. Good. Right into single leg stretch. Pick a leg. We go, one, one and two. Two. You're both professionals that we're going to go really light on the arms and you pull the Ligon closer this time because you can. Let's do it not with your hands. Do it with somewhere deeper in the trunk. Pull.

Pull one more. Each side. Pull hands behind your head. Keep going. Sorry Paul. Last two, one on one more. You'll go right into criss-cross and here it goes and you twist and twist. The feeling like those inner thighs are almost rubbing against each other as they pass through. Resisted. Looks Great. Nice timing. Give yourself four more sets. Starting now. One. There's two.

Field the entire spine rotating. Here's three. Finish this set. Four. Come back to center. Both knees bent. Inhale, exhale. Just let your heads go down. Leave your feet. Inhale, exhale, curl right back up. Inhale, heads down. Exhale, curl right back up. Good. Inhale, heads down. Exhale, back up. Let your heads go down. Arms down by your side for a couple of rollovers. So for you my dear, you're going to tap the top. You could hold here, but I, I'd rather you hold, press down just like normal. Okay, so we inhale, bring your legs to 90 on the exhale.

Dig deep into the belly to take it up and over. You can soften through the legs a little bit. They're straight, they're beautiful. They don't have to be rigid. Inhale, flex your feet. Separate them Xcel to roll down. So keep it the width of the chair. Mandy, I think if you stayed well, yeah, that width I'd say about, yeah, that's about right. Good. All right. Here we go. In your clothes and over on the exhale. Good job. Good job.

Squeeze their rap into their beautiful. Inhale. Flex. Separate and down you go. What you can do is let the legs drop down on you a little bit and take that stretch. If it feels good to you, go ahead. Inhale, exhale over. Yes, you're there. You slide apart then as you can. That's right. That's right. Imprinting the back into them. Let's change the direction. After you get down to the bottom, finish it. Then open to a v position. Careful as you go over. Exhale. Watch those poles. Right? Lovely.

Nip the legs together from high in the legs so it's not at the feet or they do come together there, but you feel the glutes. Go ahead. Exhale and drag your way down. That's it. Lovely point. Circle Open. Exhale over. Good. I like here. It's just occurring to me as you're doing it. As you go down, just leave the tops of the feet until you can pass it. Now flex just for contact. Okay, that's good, Aaron. All right man. You're gonna set yourself up to go into your foot and leg work and I'll be working with Erin over here.

So we're putting the safety strap on and I'm going to load up the, once it's on the safety strap, we're going to put two red springs on from the bottom, bottom loaded to do foot and leg work. Don't let me do it for you. It's the beauty of it. Just watch your head going under. I didn't hook it up very high. Let's get back probably to the edge. Good. So it's going to be nice and heavy. What I can do for you. Come in a little closer for one sec.

I just got a little higher so you're not having to reach down for it quite so much. You're going to want to feel like your feet are hooked. Otherwise it's going to you hooked like you're solid on there. It's heavy hamstrings, but it's almost like you, you couldn't slide cause your hook. Great. Okay, so we're going heels parallel. Tailbones are down. You're neutral, right? Um, resist the temptation to lean forward. A lot. Arms are down by your side. We go. Inhale to bend the knees, initiate from the glutes to exhale and come up.

Could go on and inhale, bend and exhale up. If I focus over here for a moment, I want you to think just for a few, and this might apply to both of you. Almost complete relaxation in the hip joint. Yeah, just for a few. Like just let the legs bend and let them straight. Then when you go to engage, it's more to me of an inner thigh. It is glute, no doubt, but I don't want to grip. I don't want to have the body change at all. It's an image maybe more than anything. Do you see what I mean?

If you over commit to it, it's like you don't feel anything, but if you let the hip joint be free and then work only what you have to a, I shouldn't say it that way cause you do call up a little more, but it's not as overbearing sort of held hip thing. Let's just get what, two to three more. Not at all attached to the numbers. We're going to go for what it feels like. Yes, exactly. Next time you come up, stay up one foot at a time. You're in transition to the balls of your feet. Push the foot up. So yeah, level in a long line. You do not have to go that high, Mandy. I'd float. I'd float because the balance is going to be very challenging.

And the trick for you is to hang on up here a little bit. Here we go. You inhale bend. The ankle stays exactly the same. Yeah, that's still pretty high. Mandy, I'd let your heels drop down a little bit. Yeah. Just barrel. Exactly. Barely float. Not that it, it's an amazing pee. I mean they're doing the same thing. Different effect. No doubt on this one. We've taken the reformer away from Mandy Moore specifically and we're focusing on little more hamstrings and glutes with you. So very different focus. But um, same action, same category, same everything. Yeah. And I, I have a feeling, you know, this mandated that the left foot really wants to roll out. So if you think, I don't know, big toe on that left side. Yeah. And so, Aaron, you're flexible. You're doing a great job, you're coming down quite low.

You're not letting the hips change. That's key. Not everyone can do that. It matters that you're staying like you are. Should we move on Mandy? Okay. Touch the heels together and as you swing the heels together and make it come, go back to that loose feeling and you have to wait and make the rotation come from high up in that hip joint. Then I try a few with your heels down. Yeah. You'll have to probably handle it a little bit. Like, in other words, you have to come forward just a little. Yep. And then relax. The lower leg, both of you, the lower legs, not to do anything other than hold its shape. Find yourself working from the upper part of the leg. Off you go. Good.

You're good. Good. Keep going. Keep going. The lower leg is relaxed. The all too often we spend so much time or energy, really, it doesn't matter about the time over committing that foot, what's there? It's relaxed. I need to do much. Mandy, on the other hand, on the balance aspect, you've got to work your feet a little bit. That's cool. Good. And there's no reason to give up on either end of it. That's more apparent to you, Mandy, as you try to keep yourself upright, you get to push up and pull down as if all of a sudden it got heavy.

I often think of when I'm in this position, magic circle. Good. I bet you could tell us how many we've done. Huh? 15 okay. Heels wide is the next position. Yes. Yes. Good. Okay. So g w w if it's available to you, you're going to go there.

If it feels overly tight, I'd rather the foot be inside, but I think you can do it. Or is it tight on your calves? No. Do you want me to go? I do. No, I, I'm sorry. I want the ball of the foot on the bar if you can. Yeah, absolutely. And then, Yep, exactly. Just resting some more of the weights on your heel. Not on the toe. Okay. Do one of these do a tiny attempted a pelvic curl. He already fixed what I want it to and then we were like, oh, totally. That Cup.

Right. Same here. And what you're doing is you're letting go, but you're lifting off yourself. Okay. From there, be free. You can squeeze as hard as you want. As long as you're not stuck in the legs. That's, I don't have a great Q for it, but it's a freedom first. Get the muscle to work, not the joint. Yeah, right. Cause then you can tighten up all you want.

I have nothing against like tightening, like work it pretend it's heavier. Looks Good Maddie. It's Kinda fun up right, isn't it? And it's like so much goes on there. It doesn't look like it. But it with the independence of the arms with the independence. Yes. She's got the rains. Exactly cause they're fucking up. The windows is good.

I love it. I love it. Just get two more out of the deal. One lovely and one more. I've one more foot position for you and that's on the ball of the foot, right. Okay. Float barely float. I'd do just like barely off cause I mean even if you, well that's good. That's actually quite good because even if you're level, you're still having to work those ankle supports cause you aren't right. There's nothing there for you. All right. This is great though. This is perfect.

Is your hip or your hips fully relaxed? Do little ti push up on the bar with your hips? Okay. Bring it back down. I believe you. All right. Legs are turned out. Here we go. We bend. Yeah. And we squeeze into go up. It almost feels like a figure eight. If I could draw the line of energy I'm seeing it's a figure eight or an infinity symbol for both of you. It's like, and somehow it comes back up.

I don't know how it does it. That's how I'm seeing it. I see. You want to know where you are in space the whole time. Neither one of you are to change your heels. You've changed yours ever so slightly. No wrinkles in the front there. We've just bend.

Right, right. Who have it stepping onto your left leg a little more. You feel that? Yeah. Yeah. It's tough. That's the tough thing. There's nothing there that I can think of. It's easier. Okay. Are we happy? Okay. Feet parallel. If anybody needs a break for the back, they should take it.

You okay? Okay. What you're doing is exactly rounding the seals off the back. You're flexing and then you roll through the foot to come up one good and you're rising up and down to good feeling the bottoms of the feet, whether they have contact or not. Right. Good. And you both look fine to me, but it's worth mentioning. Maybe you're starting to hyper extend on the side that you feel the middle of the leg, right. The hamstring, not the need, the hamstring. So the knees are, I want to say soft, but I don't mean Ben to relax. They're just not forcing energy through them. That's great. You'll feel, you'll feel these categories, there's all the way up your butt if we get it like that. Right.

It's a couple more. Yeah. 10 tens good. So now prancing right up, up, down, down, six and up. Yep. So both of you of course have that momentary both feeding point or Plantar flection, right? Right. Love it. Love it. Both of you have the knees going straight ahead. Straight ahead. Straight ahead. Count out an even count for me. It wants to please.

Absolutely. Is that, yeah. Good. And then let yourself, you just walk forward, take a little break. You can come out of it. Take your feet down for a second. We are going back for single leg, Mandy. We are. But what I'm going to suggest is not to raise the leg. You could and we might, but let me get her going here. Okay, good. So she's putting her right heel up. We'll follow her. You started hips level. If it's available to you, you come all the way down and this leg is going to hike for most people. I'll be right there. I'd put the foot down for now. Reach this sit phone.

Your rights had gone to your left knee. Okay, that's good. And for now, why don't you just come to the toe ball of the foot on the edge. So the one you're standing on is normal level foot. The one that's not going to be working. Pull it to the back edge of the chair right there. Okay. And here we go. And if it's in your way you can pick it up. But bending the knee Xcel district, not forgetting that we are not ever just working about the leg.

The one leg. Right. Aaron's got her inner thighs working, man. Just got her inner thighs and I do mean both of them, right? The thing we, I'm not sure I'm Kurt need to correct anything. I'm just going to say something and probably, yeah, I am going to say something here. Rather than pushing into the heel, reach it, the heel off the Cadillac and push this into the mat. Okay. Yeah I know, I know, I know, I know and I, and it's fine as it is.

What I don't need is that where you're pushing down to pull in. It's like let it go and then whatever you can get with press down. Okay, that's nine. Okay. So where are you gonna do come over here with me. Stick this hip out. Just a touch as you go down. Definitely that foot down for this 10th one. It's, you know, it's, you'd have to slightly lean forward to get it perfect. Which would be fine to switch legs heal on the, so we went to the other side. We didn't go to the toe. That's right. Good.

When you're ready. Here we go. Lets count out. 10 inhale, bend. Exhale, straighten. Yeah, keep going. I'm just going to chat and I love it. What you can Mandy, what I'm going to suggest to you, cause you've got those long femurs, is let yourself hinge forward. Yeah. Do that. That's going to be about better for you and for you Aaron. Cadillac people were thinking pushed the hamstring away. Maybe that's a thought rather than the foot to the sky. The hamstring to the other end of the Cadillac.

Is it, is it cause we hinged you forward or just harder period. Anybody counting? I think it's 10 switched to the ball of the foot. And um, what you can do instead this time instead of going to the ball of the foot is anchor the right foot. Go ahead Aaron. Your ankles long count out 10 touchdown. So this, the back foot touches the ground and comes back up. Yup. And I would just sort of tap the, I wouldn't lunge.

Let's just go from holding the balance on this front leg. Yeah. How bout just like you're gonna slide street down, boom and yeah. And this stays level good. Good. Okay. You can lean forward if you want to. Are you doing what? You've got a little, I'm just gonna move your foot out a tiny bit cause it's gotten to center. We want it straight out of the hip. Keep going. How many are hearing about? About 10 you absolutely could do a lunch there.

Let's switch legs about 10 or 10 if you're counting, here we go. And it's a reach and a press. So look for the opposition as Aaron Benz or knee. She feels the reach to the straight leg. Same with Mandy. She's feeling a whole length through her spine as she lowers her body.

It's all intention. It just, you have to go there. It doesn't just happen. You can bend and straighten your leg all day with one red spring and not feel a thing. You got to make it happen. That's Great Mandy. It looks great. If at all possible, relax your toes, but that might just be too much. Too many cues. Okay, good. Leave it like that and we must be close.

One more. Fantastic. Okay. Then the knee and you can walk forward and just hook your, your deals and come on out. Yeah. Lovely. Okay. So far so good. Okay. So we're going to move into, um, hip work can make come back to this for you. So hip work, it is. So unloading your springs, just getting the bar out of your way. Aaron, you're going to be on this end lying on your back and good arm chair. Not spending too much time talking about the armchair at this time cause I, not enough of you have it yet. But when you do we can talk more. It's great piece. Um, as far as Aaron over here is concerned on the Cadillac, I've got the leg springs on on the crossbar about not quite two thirds of the way to the top. Our springs are purple, which is the standard, not light.

I gotta say these are not light. So Aaron, if need to adjust in any way, you will hang out for one second man. Good. Yeah. Perfect. That too much for your shoulder, right? Yep. And that's cause your elbows aren't dropdowns. Perfect. So good. General spacing for this is for the Cadillac would be straight arms and then let the arms rest. If that's too heavy, you can back up. Lower the legs down to begin with the frog theater turned out and the frog position, the shins are going to be parallel to the floor for both of them from their relaxed fee. They can be flexed, but they're not tense. Lower leg, not tense from your chest. Straighten your legs out. Exhale and bend. Good and straighten.

Good. So the feet, and this is for both of them, do not go up. Not like the reformers. So believe it or not, but you are going up. Here we go. One good, lovely. Yeah, it's heavier. Right? So if all of a sudden your butt's coming up off the ends, you gotta back up cause they're not light. Good. Very good.

Yeah, I like it. Like it again, the more you relax the lower leg. And Mandy, when your arms get tired, which they're like Lee, they bring them down across them over. It's a great stretch, but enough is enough sometimes. Yeah. Next one, when you get to straight legs, stay there. Allow both legs to come up. Stay in external rotation at the hip. We relax your lower leg just because from the glute, lower down on an exhale, take them out and around and up. Inhaling as you come up, press them all the way together, make them strongly together. Exhale, reaching a long, not just down and around it up and exhale, reach down in long. And I'm just going for five here, so this must be three, maybe four making sure that we are not trying to press the low back into the matte finish, whatever the count is, go down. One more time on the exhale and pause. That's where I stop it. So go down Mandy, and now we pick the legs up. Inhale up open, exhale around, let's go together. Good. Inhale.

I did speed up tiny bit Mandy. And exhale, you're, you're fine. Balmy. Inhale and exhale. There we go. That's it. Two more open. Well done. Exhale one more time. Enjoy that while it's down there. Hold it down there. Excellent. Going into a walking, so it's just a little scissors. Duh, Duh, Duh, Duh, Duh, Duh. Yup. And down two, three, four and up to three, four and down. Nice job. Two, three, four. Up Two, three, four and down.

Two, three. One more time and up to three. Four. Finished down two, three, four probably. Good idea to bend your knees for a second. Good. We're going to do one that caters a little more to Mandy, but we can do it here. The scissors. Okay, so straight leg scissor.

You in this because you're flexible enough. You're going to try and press into the mat. Okay. Mandy, you're going below the box. Below the box. Yes. There we go. And slowly change. It's real slow and long were given Mandy that chance to enjoy the freedom of reaching down lot. That's beautiful and good sweat. Yeah. Both of you had the same intention. Really. If you relax the feet, it's easier.

Promise you. Yup. Good, good. Yup. Maybe do one more to make it even or when it's even. Tell me. I know I should be paying attention to that, but I'm busy. Okay, so now split again. One more split. You're in parallel. Split. Good, good. Lowly. Take it around for helicopters. So you're going out. Yep. Legs are wide.

They come to the opposite split and then they're going to pass each other and go again. Same direction. Reach along. Enjoy that length. Enjoy that downward press. Oh man, did that. Looks good. Oh and good. And what you can, my pretty, my flexible pretty, you can really pull this even though you're gonna lose resistance. Okay. Okay. I overestimated good. That's great. And we're switching. So next time line 'em up. I come to the top. Finish that one.

Yup. And now the other leg comes forward first. That's right. You go going around the side. There we go. You're just moving that well that's all good. And so you know, anytime we're doing care, cause it's how can we stabilize the hip? How much can you be free in your hip while holding the pelvis itself still? That's the goal. One more typically do about three in each direction. If, if I did the, all that other stuff too. Okay. When you get to the top of that one, bend the knees, the knees. Lovely. One more. Yeah. Good.

You will go into openings and you will two years. So just be kind of low. So press the legs out. They come into external rotation and lower your legs quite a lot. Yup. You're good, Mandy. You're fine. Alright. Open out to the side and exhale to bring it together.

Um, both of you lower your legs a little bit. Yup. Good, good, good. Three more. Excellent. Excellent. Excellent. Next time you come together, see our all points touching upper inner thigh, knee bones, preferably heel bones as well if they can and get a longer, I know that's not easy. I know that's not easy. Okay. Bend your knees. Good.

Excellent. All right. You can take yourselves out of that [inaudible] and you can just hook gears on the handles. Okay. So go ahead and change your springs. You guys just did something to give anyone else who wants to time. We just moved the arm springs down from the top where they were, uh, to the crossbar. Again, about two thirds of the way up. Erin's got the yellow handle.

I mean the yellow arm springs with handles and then Mandy on the Avalon arm is going to do with the arm chair was originally built for um, both they're doing chest expansion. I just have, um, Aaron kneeling. So first thing's first, this, forget the arms in the same way that we were forgetting the lower legs. Let's feel the spine tall. We inhale as the length of the arm gets longer, exhale and gently guide the arm back without changing the posture. Inhale, guide the arm down and forward. Exhale, pull back. Sorry. There's the veg. The breath is an exhale as you pull and back.

Good and pressure. Hips forward air and you might have to walk forward. It looks pretty heavy. It's really heavy. Yup. And pressing. And Paul. Good. Think of hugging your upper arms right close to you. Both of you. Yeah. As you're pulling back. Yup. Good, good. And you don't have to go so far, truthfully. I mean, you get it in the work whether you have the resistance or not, if you keep the posture, it's a sense of up through the chest.

Just a subtle sense of up to the chest. Good and along. Excellent. Excellent. So it ends up being certainly a shoulder exercise, but a lot of back, right? I'm going to say fill up or slightly templated. There you go. And your elbows might be able to be straighter. Maybe thing, maybe. Yeah. Okay. Aaron with after your, your minor dislocation. Although I don't think there's such a thing slightly turn outward.

Giving yourselves one more after this. Thank goodness. Oh, there's more. It's just one more like this. After this from where you are, bring your arms back to your side. Straighten your elbows, Mandy. You can move forward if you want to, but from there you pull back three times. Not with your hands. With your upper arms one, you barely see, oh, slower about one hole to hold three hole.

Let him go in front of you. A little break, but don't collapse. Set two or three. Exhale. As you drag the arms back, as you rise up in the chest, you won't. You don't need to get behind you much. Inhale, free up, a little tension and slow. Exhale. People think of the chest and upper back to its chest expansion, not pull with the hands. Three, let it release a little last set. I take that breath you need and we go good.

If you start to feel that you're throwing the shoulders, neither want to be look like you are. I'm just saying that's just too much energy. That's it. Let it go are. Don't let it go, but come in, right? We're going to turn around. You'll go into a hug a tree, he'll go into hug a tree. I'll hand these to you. You got it?

Cool. All right, so what you'll do just because of where the bar is, is slightly higher, we're going to take on a subtle lean. That might mean you have to back up. Okay? You could use the strap. I usually don't. I'd rather use your hamstrings. Okay. Now taking your arms out to the side, preferably directly to the side.

So slightly. Actually I'm going to take it back for you. Bring him forward to how you had them, just for your hypertension. Good. And Mandy, you can go a little bit further back with your arms and no longer to the side. Okay. From there we exhale and the arms come just in front of your chest. That's right. And Open. Good. And exhale.

Ease through the upper body to some extent so that you can remain tall. Good opening and exhale to close. Lovely, lovely resistance. Okay, good. And Mandy, keep that contact with your back. Huh? And so you're both losing resistance out to the side as is planned, right? If I'm really wanting to challenge Aaron, I would think when you forward a little bit so that you'll really lose resistance and have to hang out with your core.

And it's hard enough the way Mandy's doing and on this thing, so I don't need to tell her anymore. But the idea is that you can still hang on, let the arms be free and bring it back in without the body moving. If you can help it, it might just be heavy. So hold it there. Let's go up to the top. Now. It would make it all circle up and down the front. Good. And again, go ahead and lovely. Find the expansion that you just created in the last exercise.

Good and lovely. I'm gonna Shift your pelvis forward slightly. Go ahead and let me take your body with you. That's where your hamstrings have to work. Like if I held you here, you'd have a little more freedom. Right? Good. Um, after this one, we are changing directions. So come to the top if you're already there, that's okay. Open to the side and around the front. Uh, so it's basically shoulder. Heightened up is where we're going. Good and across. Good. Give yourself five or six.

And so what you noticed or what I'm noticing as I watch you is that you're able to move your arm through this big range of motion, but it's not effecting your spine. That's great. Lovely. Gorgeous. Maybe that's five, right? Okay. Next one. We're going to do the salute. So this is gonna be heavy. Aaron, you may need to back up. They're both in the same position. Just one is kneeling. So you've got the hands up by the temples. Fingers are pointed forward, cattlemen and there's an odd position for me, but it's good. Elbows are slightly forward for both of you. Yup.

As you start to extend the elbow, make sure the shoulder leads the way it gently drops. It's not a forced thing. It just has to happen. You can lower your arms a bit, Mandy. That's a bit high. Good and [inaudible] good. Very nice. Yeah. It's like here's your target. Press the shoulders down, down as you feel that sense of almost lifting the chest and here's your targets so you don't bring the hands together. They're just going to stay apart. Good. And that's it.

So when you get to that full extension, your hands are exactly opposite your shoulders. You've proven to yourself, you have a straight elbow to fully extend. Yeah. Nice. Good. Let's do one more. Fantastic. Bring it in with control. Gently walk yourself forward, Aaron, for our biceps and you can turn yourself around getting there. Hang on. Go. Careful. Wow. Am I be right? Okay. So for you Manny, why don't we keep you basically neutral and actually that's perfect. I was going to lean back, but now that's heavy enough, isn't it? Okay.

So focusing up here on Aaron, you can begin anytime. You're just going to keep them straight. We're going to bend the elbows, keeping them in place. I'm going to ask you to lean a little bit forward. Yup. From the knee. There we go. And back to straight. If you lose all tension, I want you to walk forward more. T good. So even here, how did it feel? Good. Even here, I would say the shoulder blades, particularly from Andy's position kick in first. Um, you could do that, which you're doing Mandy on the Cadillac, but for time sake we're not gonna show that. Hopefully. Lovely hands are nice and easy. It's looking good. Let's get a couple more out of this. Seven. I can't stop on nine, so I'm good. Let's go to 10 then.

No, please, please. I wonder how often I actually get to 10. Probably never. I'm quite used to nine is the truth. Okay, that's 10, right? Yeah. Okay, good. Now we're going to play with, uh, putting our role at bars back on. Okay.

I like your role or idea. I'm gonna use that. So you're putting a role at bars. We can do some side work and back work and you will be done. Okay. I won't use that. I'll make her work.

Okay, so for the Cadillac, we're going to put the bar back to the top. You could, I've got at the very top, crossbar wide. Um, you could go to the islets below it if you have it. And what you're going to do is, and exactly what man he's doing. Um, your feet, I just talked to you yet, but you feed underneath lying on your side. Lovely. That's to date. Couldn't get mine under there. And I'm going to say put the top leg in front first. If that doesn't work, we can adjust it. I'll bring the bar to you. Okay. Go ahead and stretch yourself out. I'll bring it to you. Okay.

If you have the bar in your hand, you just want to make sure that your hips are stacked good and you can separate your feet quite a lot. It doesn't, they don't have to be stacked, right. You can have that balance. You're gonna hold as best you can are right in the center of the bar. Okay, good. All right. I'll be right with you. You need, you're fine. All right. You're fine. It's only balanced and a cliff. Okay. From here we are. Inhale, prepare, forget the arm.

It's just not going to help you like you think it's going to exhale to lengthen and lift from the top will blink really from the whole arm and let's keep it mellow at first. Good. Inhale to go down. Isn't attempting to pull on the bar. Yeah, you do. That is not going to do a thing other than it'll keep you down. Go ahead. Exhale to lift up. Let the springs pull you. Right. Use the muscles lowly. Excellent. And down. Let's, let's help me with a count of five at this pace. Number three, right.

Good, good. You can go up as high as you want, so long as you rotate and take it into your back. I think you look quite high in a good way, like I don't think you need much higher if you can. Don't let me limit you and that's great. That's great. One more. Right. And if you do feel it in your back, chances are you've rolled the top hip too far forward so you, you'd adjust that way, right? Is that fine? I love it. I feel like he wants to six but that's come up.

Go ahead and just help yourself up. Use Your elbow, your arm, however you want to just switch sides. That's great. That's really good. That's not easy. You made that look very, very easy. You did. Most people are like, I mean you've done it, but over the edge like that. Okay, so t work your way down. Hand in the middle of the bar feels very weird. If you're off center, their hips are stacked. Make it semi comfortable. If you're going to air one way air to leaning back, so your abs faces ceiling.

All right, don't over commit the glutes are the hips right there. They're going to work, but we're not changing shape. Here we go. Inhale, exhale, and up we go. Yes. Inhale down and exhale. This is one of those exercises that I almost have to go, okay, what is going to pull me up? I know what it looks like. I know what's working, but how am I actually going to do it and I have to put my mind there, especially on one side more than the other. So you find it, feel that resistance. So that Nice job, both of you. You're right down the center line. I love it. Is it two more? Yeah. Great.

Here we go. And what you're both doing really well. Not An easy task is your, you're letting yourself down just as gracefully. And that is not easy to do. You're not just falling back to start over again and down you go. I suppose it's five and a half, isn't it? You do. You have to get up from there to put the bar away. Nice job. Nice job. Okay. Going into back extension. Mandy, I'm just going to have you do basic back extension. You starting with your head face down or coming off the edge of the box, holding the box. Coming into through articulation. Just through thoracic.

So it's just like the mat work only you start from underground. You on the other hand, are you okay with weight bearing since your shoulder injury with the arms? Just like pulling one, we'll find out. Okay, so don't, don't let me do anything, you know, like, um, okay, so I'll just leave that there. We bring em top loaded with both blue springs. Uh, the safety strap is just hooked, but it's not doing anything. It's out of the way. I'm gonna lie down and we have two versions here.

If you don't, it's PR. Yeah, that's great. That's great. And so the idea on both of these is that we articulate, you're okay. You might turn your hands this way. I don't know if that would feel better. She dislocated a while back and we want to make sure she's okay. So heads down. Okay. The very first thing to move, assuming your shoulders are somewhat down and relaxed, is going to be the back of your head.

We'll lift off and it's getting pulled the shoulder blade so you don't really even have to keep lifting your head, Mandy. There you go. Now if you want to lift a little higher, you can. That's about it. Lift your head them more there. There's your long line. Then when you're ready, let's just take it back down. At that rate, you can pick a breath that works for you. I like to inhale to lift up. So imagine, there you go. That's the connection. That's the connection. Keep doing it. Keep doing it. Keep doing it all. That's lovely.

And then reach the chest forward. So the head is the last thing to go down. That is very good. But we get to do from man. He is Mandy, think less about coming up. So it's like you're going toward the back of the room. This is going to almost drop first. There you go. Keep keep. Now you can start to think about, that's about it in terms of height.

How does it feel? Good. And then lengthening down. How does it feel, Aaron? You know? Okay, good. So it's a sense of, it's like Serpentini in a way. That's at Mandy. That's it. Keep, don't be afraid to look forward you guys, because you've got good back extension. That's it. And then reach herself down. This is another extras. I'm going to give you two more. Okay. Um, it's very easy to feel this in your low back, so you just have to kind of at this level, decide, I want this between my shoulder blades, so where, how can I get that? Is it higher? I doubt it. I doubt it. You're going to probably want to be the lower. This is good. Feel okay here.

Great. Last one. Yes, that's it. Mandy left that upper back fall first. That, yeah, that was it. Lovely. All right. I will take the bar. You can help yourself into child's pose or rest position. Well done guys. You can just stay there and relax, but you're done.