Standing Single Strap Flow

Hi. I'm Maria. And today, we're gonna be building a standing single strap flow. Your primary focus here is gonna be maintaining balance while integrating the upper body with the lower body. I have my machine set as light as it will go, which means one yellow spring on this machine. Pick up the loop closest to you. It's going up and over your shoulder.

You're gonna set yourself up so that your as soon as you move, you'll feel tension on the machine. Bring your hands on your hips. Your outside leg is gonna step forward into a 9090 lunge. Stay here. Get all your ducks in a row. Make sure your pelvis is nice and neutral.

And we post for 8765. The weight is on both legs. 21. Now transfer the front leg comes back and you control the machine. Step forward again. Nice, quiet machine. And we post this time for 5 and 4. The crown of the head is going straight up 2, 1, and step back. Nice, quiet machine harder than you might think.

Step back forward again. And we pulse for 3, 2, 1, step yourself back. And then just one single step forward. Step back and pause. Rotate to your machine.

The legs are going wide. We're setting up for sword. You're in a deep, the chest is lifted. From here, the loaded arm presses out and it comes in. Now if it's a bit heavy, scoot yourself in a little bit and press that arm out and in. Another option here with this tension is just to do an external rotation of the shoulder. So you choose whatever you're doing, you're deep in your grand plan for me.

Ex, hell out, inhale in, last time staying low in the shape, and from here, rotate, bring your feet parallel Step yourself back and towards the foot bar. Start by rotating to the back of the machine. Now the action is in the trunk. We twist the ribs, and we twist. So the action here is really coming from the rib cage, not a swinging of the arm anymore.

And I like to exhale into the rotation. Control the machine on the way back. We don't wanna hear the machine clanging around. And the head just follows the rotation of the spine. Last one Pivot to the back of the machine. Find yourself back in that 90 90. The leg closest to the machine is bent.

You're up nice and tall. And now just a straight tricep pull And I'm stopping when my arm gets into my body. I'm not trying to take the arm behind me. And then again, you could move forward or backwards to adjust your tension. Really feeling the initiation right from the top of the arm, not the hand.

Last one here. Place that loop down Your hands are coming onto the shoulder blocks. Your two feet are going back to the ledge, and we're gonna maintain a plank position. If you'd like, you can begin to take some mountain climbers here or simply hold your plank. The shoulders are drawing down. The legs are glued together.

We step to the other side. We pick up the loop, and we begin our second side. The loop is coming up and over your shoulder. Remember, you're just forward enough so that you can feel the tension. The outside leg steps forward into a 9090 lunge.

And from here, we pulse straight up. You have weight on both feet. Pelvis is staying neutral. 2 more. I'm from the bottom of the 90 90.

You push off. You move backwards. A step forward again. No clanking of the machine, pulsing for 5, and 4. Feel where your tail is pointed. 3, 2, 1, and push off and come back. Try to take your step forward in one action. Step forward and pulse up for 3 for 2 for 1. Also here, try to step back in one action.

Last time, big step forward, you go down immediately, you do one pulse, and you come all the way back. Rotate to your machine, come to a grand pli. We're setting up for sword. Tail is still under you. That hand comes to the shoulder, and it reaches out and away from you.

Strong exhale for that. Now it's a little bit heavy on the shoulder. So another option would be to take this just to an external rotation of the shoulder. Stay very low in that shape. Make sure that tail is not sticking back behind you.

And then rotate to the back of the machine, find that 9090 lunge again, pelvis nice and neutral, and draw the arm into you. And for most of you, the arm will stop right by the side. Keep reaching the shoulder blade down towards your back pocket and reach the fingertips down towards the carriage the entire time. Last one like this. Put that loop down.

The hands come to the shoulder blocks. You step back to your plank here. Option a hold plank or takes a mountain climbers at whatever speed works for you. Step over to the other side. We're gonna lift the foot bar up now just in case some of you might need it for balance.

The loop is coming up and over your knee. Step yourself forward. You notice that the machine is loaded. Bend your knees. Tuck your tail. So you're in a c shape.

Fingertips are here. Bring the heel to the glute and begin driving that knee up to your chest and down. Now the hand can stay right there on the foot bar, but, ideally, we wanna get to bringing the hands to prayer and then driving this knee to the chest. Whenever you need to put your fingertips back down, the bottom leg nice and stable from you guys. A lot of the work is on that standing leg.

And now stop here and just make a little circle. I'm putting my hand down. A little circle from the hip socket here. Let the foot spread into the ground. Last one and let's take that loop off and bring your hands to the foot bar feet back into the shoulder blocks into your plank.

Hold the plank. Also an option to add those mountain climbers. 2 more counts here keeping the rib cage tight. Check-in with the alignment of your head. Step over to the next side.

Pick up the loop closest to you. I think it's easiest to put the loop on without any load and then scoot yourself forward so the fingertips can rest. Tuck the tail, heel comes to sit bone, and now we drive the leg up and slowly down. So we're in that c shape from the crown of the head to the tail, maybe they just take their hands up and down a few times eventually bringing the hands to prayer. And I'm really trying to get that knee to touch my chest.

Remember there's a tendency for them to straighten this bottom leg. Keep it bent. And now we're gonna move to the circle, which is a little bit harder to balance. I'm putting my fingertips down and notice a little circle. Again, right from that hip socket, The point is more about being still than what, how big that circle is.

Last Leone. Step back. Remove your loop. Hands to the foot bar. One foot goes back.

The other foot goes back. Find your plank position. This is your grand finale. So give it all you got now, picking up the speed, driving the knee to the chest, or holding plank for 3, 2, 1, bring the carriage in, lower your knees down, Let your head rest on the foot bar. Take a big breath into the back of the rib cage and a long, slow exhale.

And that's the end of our standing single strap series.