Cadillac & Foam Roller Flow

Right. So today we are gonna do a Cadillac intermediate level clause. How's the body feeling today? Stiff. Okay, excellent. Come on, lie down with the hip, this side on your back. All right. And just before we [inaudible] start, just close the eyes for me. Take a nice deep lateral breath into those robes. And on the exhale, just relax. Feel the energy coming into the body. Debrief. Inhale for me Christie. And on the exhale, find the deep tai connection.

Good. And we'll do one more deep breath. Inhale. As you exhale, raise your arms up towards the ceiling for me. Reaching the push through bar, it's top loaded and we just going to start with a nice pelvic call, making sure the shoulders are nice and stabilized. So we start with a deep inhale. As you exhale, find those hamstrings posts, really tilt the pelvis and roll up the spine. And we take an inhale and as you XL length in the spine and roll down, good lengthening, back to neutral. Inhale and exhale to roller. Nice deep XL. Just take a deep breath in. Health, me and XL. Mike.

Should I show this a nice and strong as you roll down sequentially through that spine. And we're going to do two more. Inhale and exhale to roller and we're going to inhale and exhale. Roll down, roll down, roll down, and neutral. Stay here for me. Inhale being the elbow. So your k little cramped in the hamstring. Let's give it a straight a good, right. Just a inhale. Bend arms. Exhale, extend back over the head for me. Just stretch those shoulders. Keep the arms.

They were going to do the pelvic wall here. So we inhale prep on the XL. Nice XL deep exhale. You separate all the today slights. The rest of the extension there for me. Inhale. Yes, that's it. And Excel. Roll down. Feel the strength in the shoulders, pulling the ball without bending the arms. And we're going to keep the arms they. One more. Inhale, Nas, lateral breath.

Exhale. Users. The doctors. Yes, and we just hold it here. We're going to inhale. Lift the right leg bent off the floor, just holding it for five. Four. Feel the Hammy. Delete connecting yet cheap. Lice, the leg down without the hips shifting and XL lift, leg up breather, two, three, four, five place for them in hell and we roll down the spine. Xcel. Exhale, exhale. Inhale, bring the arms. Exhale, extend the arms up to the ceiling for me so I could debrief. Breath. Inhale, coming to your flection for me on the exhale. Good holding at face, strong shoulders. If I push the bar, she didn't mean good job. We breathe in, we do single leg changes.

XLR rightly comes off the floor. Inhale, pose. Exhale, we change the lens in Hell and XL. Reach using the back of the legs. Inhale and exhale. Good. 90 degree angle to the hip and exhale and only two more and draw that ta down, down, down, down, and one way. Both knees off the floor for me. Christie XL. Lower the chase down from here. We go into your supine spine twist line. We inhale over to the right side.

Keep those shoulders safe. XL. Use The obliques, draw the legs back and we inhale over and we exhale back to the center and inhale, draw those ribs down on the left side as you exhale, bringing the legs to the center. Just one more. Inhale and exhale x help keeping the legs here. We're coming into forward flection. Inhale, breathing out. As you come up with a chase, we hold it there into your single leg stretch and we reach away and I want to pause in a reach and lengthen that leg out of the hip joint and extinct. Good. We've got six to go and five pull the shoulders down.

Four beautiful three sue and we hold it here for me. Christy. Inhale, lower the leg and resisted you. Exhale, pull the legs up with the abdominals. Two more. Inhale and excelled left and how beautiful. One more. Inhale and exhale, left brained and change. Beautiful resistance here and making the work challenging for yourself. Good.

Two more. Inhale and exhale. Just watch this leg as at 90 that set and one and exec in how bend the knee. Exhale, lower the chest. Just turn your head from side to side. Just release any tension in the neck there. Before we go into your double x stretch, we breathe in and exhale, lift the chaste in Hell Pauls and we extend the legs out and in helping and XL reach good, nice and and thery and resist the legs in and for more after this and exhale a little bit more deep affliction there.

And three nice and resist bar down and two more and one more and I won't let you do the hundreds today. Bean journeys and lower the head down. Good place. One foot on the floor and the other leg. Let me give you back stretched as grab the bars on the side. They for me, relax the legs over to the side. Take a deep breath for me. Inhale and just breathe out. Good work. Nas deserved little lumbers stretch and other side in him.

Excel good. And come back to it. Everything that I teach my teacher, good day, years down the line. Hey, good stuff. So just sit up for a second. You can actually just sit with your feet in a frog street. Your adopters out while I set up the bar for your hip work. Okay.

Oh, not the sign. Ron Christie, lie down for me on your back again. Watch your head under the body. Just come down a little bit. I'm sure your range is. Yeah, right. I'm gonna lift the bar. You pop your heels on the bar and we extend the legs up towards the havens.

Lice, the arms down by your side. How does that feel? Yeah. Good. I think I'm going to ask you to move back just a little bit. Yes. Okay, so that Beta, right? So yeah, we go. We're going to inhale. Bend those knees, push that towel by down. Exhale. Feel that you pushing through the hamstrings as you extend that.

Me Being in here. Okay. And in how? Checking that, the alignment of those ankle, knees and hips stay in line with each other. An exhale. Little bit more softening in the rib cage as you exhale. That's it. I'm just a little nixed. H on that exhale to lengthen the spine.

One more after this one. Inhale and exhale and just pause here. Lengthen your back and drop your tailbone into my hand. Feel and the insertion of the muscle. Yes. And maybe bring your toes onto the bar and you're going to inhale. Bend the knees and it fell.

Keeping those ankles nice and stable and keep my fingertips connected as you baby. Yes. [inaudible] so no creases in the ankle joints or good ankle joint stability. Use those at doctors yet. That's it. An extinct and two more and exhale and one more exhale. Oh, can we squeeze the heels for your small v position and rotate from the hip and we inhale and exhale straight.

Hold and connect those abductors. Inhale and exhale. Rotate, rotate. Drop the tailbone. Yes. And inhale and Xcel. Beautiful rotation in those hips. And we do five, Eh, nice, heavy chased, sinking into the mat and excel three. Give me a slight pause for that. Muscle connection and tumor.

Xcel hold, hold, hold. We come into the wide v position and we inhale. Bend the knees, relax your body for me. Xcel. Trust me as I stay in the spine. They for you in having screws in here and can I see those doctors pulling in towards each other? Yes. [inaudible] just going to pull them up. Fingers into your hips here. [inaudible] yes, maybe a smaller range but keeping that pelvis as much as neutral as possible and move doctors and one excel pause, hold, hold and toes wide on the bottom. So again, here I'm like sure that's echo. Stay stable.

You're not so quite on the full point. Come down a little bit. Yes. Just out of that comfort zone. And we are going to be in the knees. Inhale and exhale and be away of taking the tailbone in the opposite direction the whole time in and exhale. So push my fingertip down into the button. Yes. And being formal and extend and squeeze and three and x it doctors and two more XL. Hold, hold. Bring the feet parallel here for me, Christie.

Good. We're going to inhale dorsiflex annex help Dan in hell and yet we really want to make sure that the ankle alignment stays nice and straight. Pressure in between the second and third and enjoy that stretch through the carb. And up. And just two more. Inhale and exhale man. One move and excel. We brought it out and we go. Inhale, inhale and exhale XL. I'm looking at the hips, all that moving while they still, while the slow down the exercise and keep the Pelvis Nasim control for the re Su and we just hold it here. Just enjoy the stretch.

If you want to give yourself an extra stretch, type the star, give it to me but could over the bar and pull the bar down as much as what you feel you need. Stretch. And then we switch sides. Maybe guy and toe back on the bar. Bend your knees towards your chase and I've got it. You can let go. So we're gonna do the uh, hip sideline for your single leg. Extend your arm out underneath your head. Bend your knee in towards your chase and I've got the ball.

You can just place your foot on the ball and we're going to link in out of the hip here, right? Beautiful rotation in this hip. Trying to keep both sides of your body equally. Bring your foot slightly forward. Just a tad. There we go. Okay. So we can move your hip forward in line with your body, right. And we go. Inhale Amos, to bring the knee behind the shoulder and Xcel push away.

Push your bottom towards me. Inhale and exhale like the soft tissue. Move around the Stibo bone in. Inhale an exam. [inaudible] and formal Christi and exam [inaudible] and [inaudible] one. And just one more. I'm going to give you just a little stretch behind. Is that okay for you and Xcel? Stretch that leg. Just flicks the ankle here for a little stretch there. Just hold it, hold it, and bend your knee into your chest.

I've got it. And we turn around. Good. I've got the ball. Okay, so opening the chase day gray, lengthening this leg out of the hip on your Damie points and we inhale, bend the knee. Exhale, lengthen and push away and in helping and excel. And in how many behind the shoulder. Beautiful. Open hips here. Nice. Three more. And just open the left shoulder a little bit for me. That's it. Extend. And one more.

And just hold the last one and I'll give you the street being the knee. There we go. And XLE, steamed, rotate, drop. Beautiful correction flakes and have your stretch. Nice. And you're going to bend the knee. I've got the ball. Nice. And you can lay on your back again. So we're going to do your monkey bottom loaded.

Placing the hands on either side of the bar, bend your knees into your chase in place. Both balls of the feet on the ball right, left the chase if you can't reach. Okay. From here we're going to take a deep inhale for the preparation as you Xcel, not the chin to chase and reach your legs up towards the ceiling. Lift the eyes up a little bit for me. They breathing in and we XL roll down. So the next one we'll add in the dose, deflection and point of the ankles breathing in XL.

Draw the tummy away from the leg. So visualize of, feel that you pushing your legs away with your abdominals flakes in health points and in excel. Roll down. Call that lumbar spine through the MEDPAC. Very Good Beta. Yeah. Okay. And we go. Inhale. Exhale. Good. Good. In health. Flex and annex.

Yeah. Excellent. Just one more inhale. Exhale. And we fully and roll down. Roll down, roll down. It's like the feet of the boss. Slide your body through extending your arms. You're going to go into the tower building, two tower preps, and then we'll do the full tower. See how your body feels. Okay, so keep the arms.

They keep reaching the tail bone towards the floor. Okay, so we're going to start with the flexing point on the inbred of the ankle, keeping the bar morally still as you ex hell tote that pelvis and call through keeping your size more or less parallel to the floor. Inhale, pose and excel. Push the back and roll down. Roll down, roll there. Yeah, and reflex points in here and we excel. [inaudible] relate to the connection of those deep abdominals. Pull the spine off the floor. Inhale and exhale. Cool and cool and close.

And now we're going to keep your legs straight. We breathe in flakes point. Exhale, Excel, cola, keeping the leg strike. Push the shoulders down to keep the swipe of the cervical spine in how bane and stretch the knees. Just a small beam in straight. And then we XL roll their way from the shoulder blade, lengthening, lengthening, lengthening and we flex and we point annex hell, Roa, length in the neck. And inhale, bend and stretch and exhale. And we're going to do one more with a slight modification at the end now and we got inhale, exhale to Rola Krulak, Krulak, do the Bateman stretch, release the knee and we just going to XL, twist the pelvis to the one side. Bend the knee, you're rotating towards end, hang your bum into my hand so you get that QL stretch. Okay, can you feel it? [inaudible] yeah, we got it.

Then inhale, same time. So you're actually hanging into your pelvis so you get a nice deep QL stretch. You can do one more on each side cause it's quite a good stretch. Inhale and exhale and inhale center and exhale over in health center and we roll down. Exhale, beautiful.

Bend your knees and I've got the ball and you can just roll onto your side for me and just sit up for a split second. We're going to do a nice, um, solo straight for you with the roller bar. Yes. So extend your legs out into the frame here. We'll start with the hands on the side. Just do a little bit of a thoracic mobility exercise. So just we're going to do a roll down. So we inhale here, the shoulders are safe, we exhale, depo [inaudible] tilt and we roll back. Exhale, right on the inhale.

Bend your elbows. Bach comes towards the chest. You're going to lead the movement with your brace bone as you hang the head back. Beautiful and extend the RTT and we exam back, callback safe the shoulders. Callback. Inhale, like a big yawn. You're going to lead with a brace. Burn. Open the chase and reach the arms forward. Two more.

Inhale and aches. Inhale and open. Open. Beautiful. One more. Inhale and exhale. I'm just going to keep my hand. Yeah. And give you a slight deepest stretch as you come down all the way with your head. Bend the elbows XL up nice and forward from here.

Place one hand on top of the head in the center of the bar. You're going to do a roll down for me. Breathing in and we excel. Tuck the pelvis. Cool. And Colin cold. Good. Release the top hand. The right hand off the bus. Swivel your body over to the left side. Turn the hate towards the left shoulder.

Bring your right leg over the left ankle. Just Hook with the toes. You've got a bit of soup. Okay. I'm going to give you a strange breathing in this hip. Stay down. Exhale. Try and pushing the lumbar spine. The floor. Ah Huh. Inhale again. [inaudible] one more and then bring the arm back. Bring the heads at the foot back.

I've got you. I've got you here. And so the roll up. Good job. Switching the arms. Nice. And we inhale and excel working through the body, lengthening through the joint, taking the top pan away. Turn over to the side. Yes. Hook that leg over the other fruits. We breathe in.

Breathe. And one more in here. Inhale, bring the arm back. Let me guide the leg here to the tenting that Jason and Excel Roy lab. Beautiful. How's the body feeling? Good. Okay, so we're just gonna do a slight variation of what would usually do the arm supine and the hip series on the foam roller. Alright.

Just um, Xcel, pull your arms down and just see how the resistance feels. Is that too loose? Remove me down a little bit. Yeah. Right. So I extend those arms. Mike should, they is a little bit of tension on those straps and just depending on how the shoulders stay stabilized. We're going to XL. Push your arms down to your side. Yeah. Tough. Hey. So you could move up higher, have the arms off 90 degrees, more like 60 degrees. And then your range would be able to come down more excel because this is only one of the five in the CRA. So it's gonna be hard, but you can do it.

Kristy XL two mode. Just two more and one more and exhale. So stay here. Two nice palms in beginning to inhale, open. Exhale, go ahead and inhale and exhale and inhale and I'll keep those arms low. Low, low, low. Yes. Come on one more. Inhale and exhale.

We got into the circle up. Open Annex. Hell pull down and it's the run is a nice way of feeling. If the shoulders are staying stabilized with the arm circles, we're going to reverse it and we go XL just for open up and accelerate from those lower traps. And so range range range for each. And one more Christy x salary toll that yo would try say inhale.

Alright. Do you want to move up? Nope. Okay. Excel three to go. I want a little [inaudible] cause I'm the extension and [inaudible] and two more XL extent paws and one more. Just one more XL reach, reach, reach. And you did a well done. Okay. Just bring your hands onto the bar out for me.

So you're going to have a bit of stability. Lift up the right click, push into the strap, hold it. It's going to be wobbling. So now you lying on the unstable surface and your feet are on the in the in stable unstable springs, right? So it's a double whammy. We breathing XL. Extend your legs towards my belly button. Reach. Beautiful. Can you relax, relax your pelvis. Yes in Helvin. Ah, I need more resistance on the coming in. Okay. Exhales. So Christy, you are going to resist me coming in. Yes. Beautiful, much better and excel again. That will just intensify your workout and exhale extreme.

Keep it down, down, down, down and exhale, reach, reach, reach and just one more. It makes only extend your circles. Go. Going to be small. Inhale, lift. Exhale, push Doug, keep them small but keep them intense and exhale, reach and bushing from the back of the legs. That little smile muscle working nice and hard. [inaudible] to Xcel. Nice pelvic stability. Christy X. Hell. And we reversed.

We inhale, open. Exhale, users, adapters and resist up again more resistance on the coming up. Push, push, push, push and exhale two and excel one. And we not going to do the walking in the bicycle. Blake's parallel. Bend your knees to your chase and are free from the straps one leg at a time. Okay, well done. Right, so you can just sit up for me. I'm gonna take the roller away.

I want to just do a little stretch at series. You have for you coming to sit with your back up into the bar. One leg on the floor and they're like extended art in front of you on the, yeah. Use the bar, the frame so that you can feel that you're sitting up nice and tall and the XL hinge from the hips and lean forward into an ice hamstring stretch. Good. We stay three inhales and exhale.

Good aim and one, one and exhale. Bring the body upright for me. Hold onto the side with your left hand. Pull your right heel into your bum. Keeping your back up into the frame day. That's it in him. Okay. That's it.

That's a perfect nice. Yeah. Well so nice for the people that tend to be a little bit tighter to feel where the back should be when they're doing this. Right. And then you can come over. Come and sit this side for me. We'll repeat that right? So sit up tall first, head into the frame and then we hinge forward from the hips. That's it. We inhale and excel.

Just taking this time to get your breath back into your body. One moment and then bring the body upright. Hold on to the side. Pull the heel to Bam. Okay, good. That's it. This makes a big difference in this stretch. Beautiful.

One more. Good and relax. Excellent. So we're going to do this star or the side over with the foam roller and we'll just put it against the frame so that it's nice and secure. So facing the front on your side, place your hand on top of the roller. That's it. Reach your hand down towards your hills. We're going to take an inhale and as you exhale, lifting your hips up off the floor, effortlessly. Beautiful.

And then we're going to XL. Reach over and inhale back and we're just going to hold it here. And Xcel lift up and over. Pour those. Let shoulders down. Inhale and exhale. No cheating. Hanging on the bog. Bend your elbow and bring your hand underneath Christie cause you have the range. Yes, and paying the arm and one more and reach and reach and left those hips beautiful and up and just lower the bottom down. Pull your heels into your Bam and we just have a side street over and we go breathing for me.

Nine breather and we breathe in and rotate your body down. Exhale, bring your right onto your heel. That's it. Yeah. Okay, beautiful. Right. And you're going to face me to do the other side so we can see those beautiful shoulders, stability, reaching out the right hand towards your heel. We breathe in and as you exhale we float those hips up off the floor.

Good. We breathe in. Exhale rich. Oh Nice. Christina Smith. And we come in hell, back three Mil anx hell and and two more weeks. Hell reached those hips, nice and high reach, reach, reach and one and exhale up and over. Lift those hips. Lift those hips a little bit more and come down and place the hips and exhale in health for me and retrans the straight show. Inhale and we twist over and come back. Excellent.

You can stand up on the Cadillac for me. We're going to do the hanging back. So just holding on me. We're going to start by holding onto the boards. Lift your rightly got from place. Sit in this fuzzy for me. Hold onto them. And the lift leg comes up. Do you want to do the pull-ups? Yeah. Okay, good. So just hang into your body. Let your shoulders go.

Let your pelvis and beautiful from the we exhale, pull up, set your shoulders. You Xcel started articulation as you pelvic color rolling up. You liked that spine. Inhale and exhale. Open the chest, open the chest, pushed their pelvis nice and high and we good. You come down into your land position. We do three pull-ups, Christy excel using the arms and in the helicopter and exhale up.

And I want to pause at the top. Make stomach cell whup. Whoa. Then come down. We go back into the extension x Hel x and I'll just give you beautiful stretch day. Yeah. Okay. And in eight cell roll down. Cool. Cool. One word of gratitude. It's all beautiful.

Well done. Good. I've got one. One exercise left. We're going to do a back extension. You can just [inaudible] for me with your hands on the foam roller extended out in front of you. I want you to turn your palms outwards. So we have internal rotation of the shoulder and in what we are to do. Christie, as you've come into your extension, you're going to rotate your palms up. So x externally, rotate the shoulders. So we breathing in, breathe and we XL rotate the palms, lifting up, reaching a beautiful inhale and exhale, draw the navel to spine as you go down and you lengthen your spine.

Inhale and exhale like salad. Nice. Yeah. Inhale and exhale. Lengthen the spine. Lengthen the spine. Never stopped moving. Always Lincoln, one mole and excel. Excel. And just cause I love you so much to bring their rights, um, off the road or for me, we truffle and down and the left arm. Nice extension.

Hold home and down and excel. Lower your head down for me and just hold the chair. Take a deep breath for me. Inhale and we breathe. And one more. Inhale, Christie, and place your hands under your shoulders for me, pushed back into your wrist position and we take a nice inhale and exhale, a well deserved stretch. One more. Inhale and ex and breathing excel.

Tuck your pelvis up and just move a little bit forward here for me and I'm going to give you a shoulder stretch. Relax your arms by your side. It's like a daybreak in hell. I ruled out one. Mm. Well done. Good. Well done.

Yay.