Feel-Good Cadillac

Okay. So we're going to do a Cadillac today. So let's have you sit down the mat on the Cadillac and actually start with your knees bent. Feet up against the Poles for rollback or the bar with your hands. And do you know what Chris? He has hands outside the spring. Bring your hips a little further forward. So the first few, I want to keep your knees bent and roll down arms law and, and start to articulate through your spine. That's it. That's it in length. And now right here, just like the new pelvis, very s, there we go.

And fill up the back ribs and then roll up again. So a few times with your legs bent, just a warm up the spine. Very nice. Rolled down again, articulating through the spine. Now once you get down, pull the bar to your chest three times. Very nice. [inaudible] two and three and then deepen into the power has to roll up, keeping the shoulders broad. That's it. Nice and broad. Now like the new hips a little further away and go down again and make sure you links in. There we go. [inaudible] three times too. [inaudible] three and roll back up, keeping the shoulders wide. Very nice.

And roll down again, broad shoulders and pull the bar in three times. Making sure the tail is long. That's it's a from the crown of the head, through the tail. You're nice and long and roll up and see you can come right to the top of your sit bones. Yes. And roll down again. And this time as you roll down, reach through the toes, reach through the toes and again, lengthen the tail so you don't, oh there we go. And pull three times one and two and three and then lift your head in. Chest in burlap. Very nice. Bring your left hand to the middle of the bar, right hand round your waist and roll down. And I keep the shoulders wide.

A lot of attention on staying nice and symmetrical, all the way to flat. Now broaden the shoulders, reach your right hand to the side and all the way over to the other side and hold the Cadillac right. Turn your head and look to the right. Keep your right ribs down and take your right leg and put it by your left ankle. So you have this beautiful stretch on the whole right side. Bring your foot back, sweep your hand back to your waist and square your body and Rola.

Very nice chain sides and roll again. Nice and long, broad shoulders. Sweep the arm around. Take your foot and hook and open in the waist. So ribs, pull away from the hips, keeping the right way down on the mat. Bring the hand back, bring the foot back, square your body off and come up. So the Ha, the side that you're stretching away from tends to leave the mat.

So you want to pay attention, do it, do it. Do this again for side rolling down. So now it's your left side. You need to press into the mat as you sweep the right side and then stretch. Yes, that's gorgeous. Right foot to the left ankle. Nice. And then bring your foot backs with the hand back and roll up and other side rolling down.

And now it's the right ribs into the mat and keep the left hip down into the yas, into the mat. Bring the left foot over long. That's very nice. And bring the hand foot back and bring the hand back and roll up. Roll up, roll up, roll up. Okay, good. Now wiggle your hips a little further forward.

Lie down on your back and put the bar behind your knees, right and bring your hands by your sides and then pull the bar in towards your chest. Maybe wiggle in, I'm not sure about the tension here. One and down. Bring the fetus. You just got to go up and down to get the connection into the lower apps. Yes, and down a little bit stronger spring than I'm used to, but I think it looks good. What's happening in your body and down and four and down. So just keep going.

You're just looking to get even as in the very low abdominal girdle six. And you know the only thing I would adjust, curious is very even so maybe pressing these against the spring. Yeah. Okay. There we go. So you control both sides evenly. And press and press. And one more time and press. Okay. Reach up with your hands and grab the bar. Get your knees out. Very good. Come up to sitting position.

Swing around and lie down and put the ball behind your unis again and put the bar behind your knees again. Alright, now just push out a little bit and we'll have to see the tension. Bring your knees into your chest and now tighten the sit bones and press your feet down to the mat. So here's a wonderful place for you to really engage the high rotator muscles. Have that in your hamstring group, okay. And up. So really focused on where the rotator muscles attach the hamstrings.

Connect the lower part of the glutes. So get that area to nicely work. Um, press. I'm press and press and one more time and press and bring the knees in just to rest a minute. Now you're going to press the legs out, almost down or fully down. It's up to you. Curl up and do your hundreds so and curl your head and chest up. That's it. So then maybe come up, bring the knees in a bit so you don't go all the way down to the mat. So just enough to engage in the year. Now earlier, head and chest. Stop and start the pump breathing in. Exhale in two, three, four, five. Exhale.

Very good. Three to three, four, five. Exhale, four to three. Four, five. Exhale, five to three. Four, five. Exhale, six to three. Four, five. Exhale, very nice. Seven. Exhale, eight to three. Four, five. Exhale, nine to three, four, five. Exhale. Last set. Three, four, five, six, seven. I've been very nice when your knees and bring your head and shoulders and get your feet out of here and come up to a sitting position and swing around to face me. Have your legs on either side. Spine, stretch forward with the bar. So let's have your hands wider. Yes. So pull the powerhouse in and up and just lean forward a bit. And then from the shoulders, press the shoulders and press the bar down. But fill up your back ribs. See if you can push the bar down towards your legs and then roll back up again.

And Stack the spine up nice and long. Good. And again, press and round forward. Press the bar down so you pull down in your lads. Good. And lift up and come back up. And your right arm is much stronger than the lap. So push down with the left and press. So both sides work very good and come back up and again. Nice. There we go for us. Excellent. And come back up and again, push and shoulder down. Very nice and come back up.

Okay. Chest expansion. Come up on your knees. So pulling that the stomach up. Good. Broadening the collarbones and press the bar down. Nice. Head to the right, head to the left. Look straight. Release the arms. Very nice. And again, press down and broad the shoulders. Head to the left, hand to the right. Look Straight and release. And again, imagine getting taller through the crown of the head. Head to the right, head to the left. It looks straight and release and again pressed them broad head to the left, head to the right and straight and release. And one more time. Press down.

Nice. Long open chest, head to the right, head to the left. Look Straight and release. And last one, press broad. Shoulders, head to the left, head to the right and straight and release. Now side stretch. So open the feet and press the foot into the mat. No, with the toes extended, you know the feet can kind of be floppy so you want to broaden them and that's it. So you activate their inner thighs. Now both hands here, poo up in slightly school premise, you close the ribs and then hinge backwards. Engine back far as you can go. Very nice.

And then press the hips to come back up. Nice. And again, lift up and scoop and hinge back. Hips towards your heels. Excellent. And then come back up. Now going into a back bend, you're going to go back to the same way. Lock the hips, open your shoulders and your head back and then close to back. You go again. Keep the hips lock. Take your head and your shoulders way back.

So you open, close your head and chest and come up in one piece. Lovely. One more time like that. Rolling back. Open your chest, open and expand in the upper chest. Beautiful. Close your head and chest and come back up. Very nice. Do you know how to do rolling in and out where you press the bar down, roll back, pulling the bar in backbend and come back up.

So you're going to scoop and press the bar down. Pull the bar in towards your knees. Start to roll back and bend your elbows, bringing the bar to your sternum. Head back. Reach up with the arms and then come up in one piece. And if you're heading perfect. Now only thing is you finished the roll to here.

This is one movement, so arms and head. Head is back in the arms going out position. Okay. Push the bar down. Pull the bar in, iron your body, bending, bending, bending. Now head back and arms up and come up in one piece. Energy right in there. This is what lift to right between the shoulder blades. One more time.

That was beautiful. Press down. Pull the bar in, iron the bar to your chest and open the chest and come up in one piece. Lovely. Now reversing it. Have you done that? Okay, so lift, lift, lift your chest head way back and go back. Go back, go back to the crown of the head touches. Now pull the bar in. Lift your head and iron the bar down. Or Push, push, push, push and roll up. I don't know how strong these springs are. Are they strong? They're strong. Okay. And you're strong. Pull the bar in and head in and iron the barn down. Push, push, push, push.

Push your awesome Christie and come back up one more time. Lifting arking back. Pull the bar in. Had in an iron the bar all the way down and roll back up to a lifted position. Yes, I'm used to them coming from slightly lower down. But anyhow, turn around with the bar behind your back for reverse chest expansion so your arms are behind you. First of all, just pulling the bar in and out. Put your shoulders wide. Two and three, just five of these.

Very nice. Four, five. Now adding the arm articulation. You pull the bar in, press it down, lift it back, pull it in, press it down and back. One more time. Pull it in. Lift the sternum and back and reverse it. Pulled down. Bend the bar up and reach out again. Pull down, bend the bar up, reach up one more time.

Press down and bend and out. Okay. Carefully let go of the bar. Sit into your heels and just child's pose just for a minute to open up the shoulders. Very, very nice. I stretch. Okay. A rolling stomach massage. Lying on your back with the bar behind your knees again so your head will be here. Your feet are this direction.

Bars behind your knees and pull the slide out so your arms are straight. So from here, bring your knees into your chest. Roll your bottom up over your shoulders. Lift the knees to the ceiling and extend out. Extend out and lower down. Very good. And now roll through the spine all the way down. Perfect.

Bring the knees in and roll up. Lift the knees up and hinge out. Out, out, and roll your spine down. One more time. Curl the bar in and lift your hips up, knees up, and reach out all the way and roll your spine down. Reverse it, lifting the hips, and then lift up from your sacred sacred leads. Bring your knees into your chest and roll through your spine. Feed down, hips lift. Good. Bend your knees in and roll down. One more time.

Lift the hips up, bend the knees in and roll down. Do you know how to do jumping? Jumping a stomach massage. Okay, so basically you're going to go up fast and go down when your feet hit hip. Yeah, you're just staying in this lifted, so the hips. Then it's off of the sacred up and go down. Push. That's it.

And push and push. And one more time and push. Bend the knees into your chest and roll down. Roll down. Lovely. Okay. Yeah, it's kind of fun. The advanced us all fun. Get your feet out of here. Hold onto the hand and springs and just let's work a little bit with the arms.

Reach the arms to the ceiling and you can have your legs bent or straight and just reach the arms down towards the mat with the shoulders wide, lift the arms up nice and again. Press reaching through the fingers and up and press through the fingers and up. Now reach down in five little circles long with the arms broad with the shoulders and then reverse your circles. One, two, so they quite small. Yeah, there you go. Just reaching out and lift the arms up. Now bigger circles, the hands are going to come together. Come down and open up so they stay in the springs.

Three circles like that. Very, very nice because you're giving your shoulders nice and wide and up. Reverse it, opening out, pull down and up and pull down and up and one more time and pull down and up. Very good. And Bend your elbows by your ribs. You May, I'm not sure how strong these springs are, but you're going to do five curls if, oh, you are so strong. Okay. And [inaudible] and three awesome. And four and five come back up to a sitting position and push through that. So feet against the bar. Very good. Does this stay okay? All right. Hold the bar and roll backwards. Closing the ribs, shoulders down.

Push the bar down and stretch and reach long and then pull back from the powerhouse. Shoulders broad and then stretch the bar up and lengthen out and look up. Yes, the attitude. You just want this length into here. Good. And again, roll broad and press and roll back and press up and lift. And one more time at this speed roll. Broad shoulders, Kristy. Yes. Push down and stretch and roll back.

And if not, take a few fast so you're not going to go to maximum. That's just more to pump the powerhouse. So we'll push and press and push and lift and push and press and push and lift and push and press. Very good. Push it. Just a massage. Two more times. Press and reach and press and up. One more time. Press and reach, press and all the way up, all the way up, all the way up.

Bring your left pant a little bit closer in. Take your right hand out and reach out and stretch. Now circle towards the sea and bring it towards and hold this pole and press up and work a twist. So you have this crack, crack, very good things sides. So you, you start with both hands on a little bit less wide so you have a nice reach. Now take this hand and you sweep it out away so you have a nice stretch keeping the right hip down. Then sweep the arm towards me and then go to the pole.

And now the tricky part is this rib wants to pop up. We need to bring it there. So both, that's it. Both sides are even this hip is down and then you work your twist. Beautiful work. Okay, turn around with your back to the bar. Full reverse. Push through. Good.

And drop your head and roll back. Very nice and roll forward. Head towards the knees. And at the bar. Come up and stretch. Awesome. Okay. And push and stretch. Lovely. And Roll and, and press and stretch. Very good.

And Roll and lift. Now push the bar down and change your hand. Hold. So the palms are facing up. Same thing again, just to stretch another angle into the shoulders. Lovely. And come forward and let the bar go up. Lovely. And push down. And you know what, Kristy, move a little bit further forward with your bottom just a bit. That's, that's good. Now roll back.

Just give you a little slightly different angle and then come forward and let the shoulders read. That's it. So they really pull up and one more time. Pull down through the laps and stretch. Nice and long and roll forward and press all the way up. Very good. Let go and reach forward. I've got the bar, you hold your ankles and just give yourself a nice little stretch. Oh, okay. Lie down on your back for teaser.

So lying down on your back and hold the bar with your hands. Broaden your shoulders. Let's have your leg straight. Okay. It's and shoulders right under the bar. I would say pull the bar towards your face and stretch the bar over your head and pull the bar back and up. Now we'll get, pull the bar towards your face and see if you can get the elbows right here. Yes, with the ribs down.

And now stretch the arms over your head and keep the elbows close to the mat. As long as you can see it's going to work into the connective tissues and pull back. And now lift your head and chest and roll up. First one just, there we go. And then roll back down again and then pull the bar. Keep the ribs down. So it really broadened, lovely and stretch in this time when you come up, you lift your head legs up as well and lift and pull the bar behind your head three times and one and two and three. And then roll down, articulating through the spine, head and feet, touch at the same time. Pull the bar through and stretch and pull the bar back and roll all the way up and low.

And if the legs and one and two and three and roll all the way down. And third one, you're going to do arms and legs at the same time and roll all the way up in arms and legs together and one and two and three. Now seeing it let go of the bar with both hands at the same time. Lovely. Reached towards your toes and like, um, bring the hands behind you like boomerang. Sweep the arms up. Give yourself a stretch. Circle the arms around, grab your ankles and give yourself a lovely stretch.

All right, come up and lie down on your stomach for Swan. Hold the bar with your hands. Turn your head to one side. Nice and long. Skinny. Just getting you in the middle of the Cadillac here. Wow. Oh my God, it's worse. No. Okay. Okay, you're fine now.

So just make sure you're holding the bar. I'm going to give you a little stretch. I'm going to just give you traction and then pull the bar behind your head and elbows are wide just to have a little stretch and then turn your head the other way. And stretch and bend. Good and first side again, turn your head the first side. Now this time, nice stretch. When you bend, I want you to keep your shoulder blades. Why too?

So you keep them widen. Now Ben, so it's going to be more challenging and take them right to the side instead of back. Yes. So for someone like you who's very loose, this is your maximum kind of, it's going to open you a little differently than if you bring your shoulder blades together. So you're just like at that very wide plane. Beautiful. Now I want you to start to lift your head and chest and come up to school square. Work into, oh, there it is. And now up you come lifting up. That's it. Long neck. Then lift your head and look up, and then slowly lower back down and let yourself open. Open, open, and bend your arms. Lovely. Turn your head the other way. Nice stretch. So first of all, let this sing.

Yes. Bend the arms with the shoulder blades. Why? That's because you're really mobile and like excellent. Now Start, see if you can keep this wide and go right through that upper back. Yes, Kristine. Now come on up. Come on up, come on up, stretch the arms, lift a little bit further and look up at the bar and then drop your head in a juice of sag into it and reluctantly bend and turn your head to one side and stretch and on your own. Two more times. Bend. Good, good, good. Nice. So you really working upper back and then lower back lifting and drop your head and come down. That was great. Really, really good. Turn your head the other way and I stretch.

And then pull the bar behind your head. Elbows wide and roll up. Open your chest open. That's it. That's it. Right there. As your heart's fine. Excellent up. You come up, you come and lift up. Lift the chest, drop your head down. Let yourself open and roll. Roll. Roll. That was so gorgeous. Nice stretch. Oh, Keoki sit back into your heels. Ooh. How tall are you, Christie? [inaudible]. Okay. All right, so hold on here.

That looks good to me. Okay. And just a few frogs. One and a little faster too. Just for warmth and three and four. Very good. Now press out and leg circles. Oh, and one n two and three.

[inaudible]. Four very good. And five, reverse it and one and two and three and four. And I've been the legs. And give your legs a little bit of a hug. Just reach with your hands. You just give him a hug. Hold the Poles, stretch the legs out, and little walking steps. Okay. Come on. Up, up, up, up, up. Go all the way up. All the way up to the top of, just as at the end of the spring and down to Paul. Five, six, seven, eight and up. Two, three, four, five, six, seven, eight and down. Two, three, four, five, six, seven, eight and one more. Set. Seven, eight and down. Two, three, four, five, six, seven, eight. Bend your knees in and stretch the legs out and just do a few back peddling bicycles.

But you're going to have your knees turned out as you do it to the spring is on the inside of the knee. Yes. So you're reaching up and out. Just nice stable hips, which you've giving me and long, long legs. And then you reverse the pedal so you press the opposite. Wait, two, three, four, five, six, very nice. Seven and eight and bend the legs. Zip. Now for the area work you are going to press out and lift your hips up in one one movement.

So from here you're going to lift the hips up a little higher for me. Now start with frogs. Bend your knees and push in. Every time you lift the hips, a little bit, press, that's it. And three very nice and four and five. Then bend the knees in and lower your hips down at the same time. Next one, you go up again and you do five leg circles.

Now the legs should go below your hips. Okay, so out you go. Press, lift the hips more there. They wanted to see the sacred. I start your leg circles and press that to two. You're opening into the hip flexors and three very nice and four and five. Reverse it. Press one. Really reaching long.

This is fantastic for people at bottoms and Saggy hips, which you don't have. And Bend your knees in and come back in. Now you're going to go up the same long diagonal, and then you keep your body in a straight line and you walk down. So you're almost hovering above it. So whole body walks. So lift that up high and walk down, down, down low with the hips, with the legs down, down. Now up to four. I love this one.

It looks like magical. Walking down two, three, like your circus performing and up. Three, four, five, six, seven, eight. And last time, three, four, five, six, seven, eight and up to three, four, six, seven, eight and bend the legs in and come down very good. And then airplane rolling up and out to bring the legs in. So yes, and you're going to roll all the way up and out. So you need that for me. I like it quite fast and going to float down. So you bend in, up and out, and you catch yourself into the spring and then you float all the way down.

One more time like that. That's an up and out and long, long, long. Now you're reverse, you touch and you lift up and bend your knees in and roll down and lift the hips up. Beautiful. And bend and roll down. One more time. Press out and lift up and then and roll down. And now you're going to go out and up and down a few times and lift and lower down. Nice and wrong. And lift and down. One more time and lift and float down. Long, long, long, all the way down. Bend your knees and get your legs out of here.

Very, very good. Okay, now let's get a little bit of stretch into the hips. So No, you're actually supposed to stay in the spring. Yeah, yeah. You were flying away. Okay. Yeah. Yeah. So these are here to help you. Hold on. So you'll be, yeah, I think they're, they look about an even.

Okay. So you'll be kneeling down and holding on here or here, depending upon your body size. Bring your right foot up in front and make sure your hips are square, right. And then just lunge forward with, yeah, maybe higher a little bit. So you'll launch forward with the hips and then pull the hips in and take them back. So you're going to take the hips back a little bit? Yes. So now that you add, as you come forward, you can open the arms out and expand into them.

So you open out right and then pull forward. There you go and pull in. You will bend. You need whatever you need to do to control it. So it's more about the hips and the arms. The arms are decorative choreography. Really that's it.

And then come forward and pull the powerhouse back and sit back. Very nice. Then come to straight. Now you'll turn to face this way and both hands are going to hold onto this one. You want to be sure this knee is rolled out and first of all you're going to roll out with this leg. So you're going to press leg in that direction and then take the hip in that direction. So you're going to go out that way. Yeah, and out this way and in [inaudible] and make you try. That's it.

So you try to stay with your hip above your knee and now come up to an upright position. Some on some catalogs. People hold on here on some Cadillacs here you're going to, here's your socket and you're going to be circling around the socket. So you want to let yourself go to really, oh that's right. So you really massage the joint and different people have different kind of locked up areas there, but it's really wonderful to loosen the hips and then reverse it and circle the other way and two and three and four, very nice and five and then turn with your back to the your leg. The leg is behind you and maybe hop a little bit back so you can work with these again. I think that they need to come a little bit further forward. Yes.

Okay. So the back leg is straight, so you're going to lunch backwards and that the hip open and then come forward and lift your chest up and walk forward a bit. Yes. Meaning when I say walk I just mean to open your chest a bit. Yeah. Yes. And then go back with the hips. So you have a nice stretch. That's great because you want this joint to open and then bring the hips forward. That's lovely.

One more time like that back and then pull the chest forward and up and bring the hips forward and up and have the lake along. Okay, good. Other side. That's five. Four. What's that? Shorter than I thought. I thought this is very, it exposes a lot of unusual angles into the hips, which is one of the reasons I love it. Okay, here you go. So you're going to come just do forward and back once just to feel the movement in your hips and then go back. Nice. And then come forward and you can open the arms out. Lovely. And then go back and contract and pull the powerhouse after. Yes.

One more time. Like this opening out and expanding and curling in and contracting. Very nice. Then come to an upright position. Turn to face the window, see if you can set yourself up with your hip right above your knee. Okay. Sorry. That's okay. So I would have you, there's your right on top of the hip socket. Okay. Kind of instead of out. Okay. But that leg is out.

Now you're going to roll both sides of it. So you stretch one way and then your hinge, the hip in that direction. Very good. And as you go up, yes, exactly. You let the leg roll and back on one more time and stretch. Very good and back.

And then go for your circles. So going to be working around this joint, just loosening it up. That's it. That's it. And this is amazing. I've seen people loosen up very tight hips really well by just doing this on a regular basis and reverse it. One and two and three very good. And four and five. Okay. Now turn with your back to your foot.

Nice long leg and pick the leg back and then come forward and open. Nice and stretch back, reaching out with this leg and then come forward and lift. Good, and go back again. So when you come forward, you don't really want the standing knee off the off. Just forward and lifting. Yes, yes, there we go. That's it. There we go. Okay. Bring your leg out of here.

Come up to a standing position for spread eagle. You want your feet against this. So big toe and heel arms for me. I like the arms long. Good, right? So first of all, lengthen backwards, pulling your hips out and take your hips as low as you can. Low, low, low, low, low. That's it. You just have a nice stretch in here. Then roll up and bring your hips as close to the Cadillac as you can. You may adjust. That's it. Now lift the chest and then open. Open, open, open, open, and then scoop into the powerhouse and stretch back and then come back up. Now as you come up, Christy, I want you to lift this. That's it. These bones I want in.

So you're bending over these bones, they lift to open the front chest. Right? One more time cause it's so easy to keep that area close and then come back up, come back up, then lift the sternum, broaden the shoulders, lift the sternum even more. Keep lifting it into your back. Bend. Yes. So this part lifts, lift, lift a new action. That's it. That's it. Now keep going. Keep going, keep going. You can go. There it is and okay good.

And hold on here. Hang. Pull the button. Knees up six times. Keep the shoulders down. One, two, three, four, two more times five and six. Good. And then come to the floor and stand facing me. One hand up, one hand low. Pull the stomach up and stretch and hold up. Open up that side body and turn around at the same on the other side and stretch. Opening up your side body. Very good. And come back up.

Holding here. You want the shoulders wide and just stretch forward. Opening up the chest, opening up the shoulders. So hands out. Nice broad shoulders. So you want to be sure that your legs, that's it. So you really lifting into the sternum and opening everything up and come back up. Yeah. Kane, Ms Christie, that was very good.

Thank you. You're very welcome.