High and Tight

Hello, my friends. This is Jason Williams with Pilates anytime, and welcome to high end type. So this is a bar reformer class focusing on the glutes. Right? So all you'll need for this class are ankle weights. It doesn't matter what pound. You also don't have to have ankle weights, so don't worry. If you don't need to have them, you'll be you'll be perfectly fine. Alright.

So we're gonna go ahead and put these down to the side, and we'll start with a few warm up stretches. Okay. So I wanna start with the simple hamstring stretch. So placing your right foot here into the foot bar, and then gonna inhale reach those hands forward, maybe up the tablet, exhale forward fold, and stretch. Just get these hamstrings nice and loo loosened up and up into the upper hand loop. And take a deep breath inhale and exhale falling forward. Again, you're stretching to your capability or range of motion, breathing in and out. Good. If this is too high, you can always bring your foot down here. To the bottom and to get a little bit lower stretch here.

If your foot doesn't reach that far up, right, and then slowly coming back up, switching to the left leg. Left heel comes on has reach up, inhale. Again, and even if this stretch here feels good for your hamstrings, stay here. Okay. You don't have to come all the way forward. And then go ahead, take it on down. For that length hamstring here on the left side.

You may move to the upper hand and glute area. Take a deep breath. Oh, yeah. Really got a nice stretch to these ham hocks, right, before we lift up those glutes. Whoo.

Feels good. Dropping the shoulders down. Nice. And then slowly coming back up. And then we'll take that right leg, bring it to the side here. Okay. And then just a nice easy stretch forward, opening up to the hip now and the hamstring.

Alright. Good. Breathing in. Good. And then coming back and then reaching back out, maybe bringing that top hand over a little bit to get a little side body stretch. Again, take your time with this one. Nice. And then come back up, and then we'll do the other side. Good. So left foot comes on.

Alright. Inside leg and reaching forward, maybe opening up to that top half. Really feeling that hamstring. Again, you can always use the bottom part here, the reformer. If your leg doesn't reach that high up, maybe opening up through the spinning it back to that rib cage, coming back up. Let's do one more like that. Inhale. And then exhale. Very good.

Oh, feels good. And then slowly coming back up and bringing that foot on down. Alright. So go ahead and have a seat on your reformer. Start a load of footwork. K. I'm on 3 red springs. Okay.

So it's gonna be about a medium to heavy load. Getting always option to add a yellow or a blue. Hands come down to the sides. Press away. Make sure in the balls of your feet. Keep your feet up.

Hit width apart. Right? We'll start with the right left, peeling the heels down, again, working from the ground up, relaxing your shoulders, into the nose, out through the mouth. Also, we're, again, keeping the knees lined up with the hips, shoulders down, and back. Good. We got 8, 7, 6, 5. Get warm up through the ankles and feet. 1, first position, heels together, toes pointed out, drop the heels down, point the toes, bend the knees, come down for sequence, inhale press it up, drop the heels down, points of toes, bend the knees. Good. Let the knees track out again over that first second toe just if you're doing your plies when you're standing.

Good. Inhale. And then exhale. Awesome work. Breathing in. And then out.

Good. 2 more. Yeah. If you want a nice stretch through your hips, maybe even down to the lower back as you come down this way back to home. Last one, Very good. And slowly rolling on back down. Good. Alright. Bring your feet by a hip width apart for our bridges.

Hands come down to the sides. Tuck the pelvers rolling up. And then roll it back down. Yeah. Same options here. So you can keep the hands down.

If you wanna bend the elbows to take away a little bit of stability, feel free to do so. If you wanna spice it up a little bit more, may bring those hands up. Right? So, again, keeping the carriage still as long as you can do that. If you do your bridges, you're good to go. Nice work. 2 more. Awesome.

Good. Let's do one more. Uh-huh. And then press it on up. Nice job. Slowly articulate down through the spine, but it's the last thing to hit. Very good. Now let's go to a wide second here. So bring feet a little bit wider to the foot bar.

And now you're gonna press out, out, out. So make sure you go to your balls, your feet down here. Kinda again. The heels are elevated. Now come down. Let the knees track out really wide here. Now you're gonna get a nice hip opener as you come down, press it away, and then back out.

Now it's just if you're really good in those hips as you extend back up. So, again, that think about that wide second. Alright? As you inhale here, exhale, come back to home, relaxing the shoulders right throughout. Good. You've got a little bit of inner thigh. Awesome work. Yeah.

Breathing into nose, out to the mouth. 2 more. Good. Walmart. Nice work.

And then slowly coming back down, bringing his knees together. So now I wanna do a single light bridge press. So when we'll extend this right leg up, lift up through the hips, and now press back, and then back in. Good. So the hips stay elevated here. So I'm gonna get a little bit more spicy, getting those glutes ready to roll.

Alright? As we move through our high and tight. Nice work. Last one. No switch legs. Good.

And then slowly coming back down, dropping the right foot. Left leg comes up. Good. We'll keep those hips up. Press it on out. Nice job, and then come back in. Inhale, lengthen.

Look, exhale. Wound back. Nice work. Good. Working through that right heel that's on the foot bar. Uh-huh. 2 more. Good, one more.

Nice work. And then slowly dropping that foot down, coming back in, peeling it all the way down. Okay. Very good. So it'll come up. We'll take one of those springs off. So, again, just two reds. K?

So you'll go ahead, grab your straps, and we'll go left foot to left strap. Here, right foot, right strap. And then you're gonna press that. I wanna start that frog's first position. So heels together, hands flat, bending knees come in and in.

Then nice hip stretch here, pressing on out. Good. So we're gonna slowly feel that nice stretch here. So your history will feel nice and loose from going to that second position wide stretch here. So that's press out. Exercise helps with this motion when you have your feet and the straps.

Good. We got 2 more. Good. Walmart. And then we'll go to Peter Pan, herky stag, single leg frogs, whatever it is you like. So left leg is out to the side, bend this right knee. Oh, yeah. So the hip stretch pressing on out, and then you'll switch right leg out. And then pressing on that extent.

Nice work. Good. Inhale. And then exhale. Awesome. Nice stretch. Good. Feeling really good in those hips.

Good. One more at the right leg out to the side. Don't go to leg circles. Yep. And slowly bringing the feet up, up, up, feel that nice back stretch. Kick it out down and around. Nice. Good inhale.

As you extend, exhale as you come back into home. Awesome work. Looks good. 2 more. Good.

One more. And then we reverse those circles in the opposite direction, press it on out, and then reverse it down. Good. It's gonna take your time. Allow your body to feel the stretch. Right? So no rush. Alright. Good.

Oh, yeah. Nice. Really open up through those hips. There we go. 2 more. Looks good. Nice. One more.

There you go. And then slowly bending the knees. And then you'll bring your straps back on to the hooks, and we're not done with feet and the straps quite yet. So I'm gonna go to one red here. Yeah. So it'll do. You'll come up, take your red spring off.

So just one. So this is gonna feel like a medium, maybe light load onto the hamstring. Wanna go one foot. K? My right foot goes up to the strap, extend it out, by left foot, it's gonna extend here over the bar. Right? So you can rest it here to kinda get set up. Single leg switch kick. K? Gonna switch and kick. Boom. And come back and really feel this hamstring now. My foot goes past the foot bar here.

Single leg kick switch. So I'm using my hand me glue to press through as it come down. Good. Keep those hands flat. Nice. And then extend it out. Nice work.

Oh, yeah. So, again, you don't need heavy resistance on this one. Right? It's about a medium. Alright. Oh, one red spring looks good.

Nice job. 2 more. Draw the abs in here. Good. That belly in towards the spine. Nice work. And then slowly rest this left foot here, and then we'll bend the knee, and we'll switch legs.

Nice job. Okay. Here we go. Left side, press left foot comes up, get it straightened out first before you go anywhere. So let that right foot come down, switch fit, and then back down. Again, that foot'll come back past the footbar maybe a little bit over top and then kick it on out. Nice. Using that left hand me glued to extend. Yeah. I like this exercise because you get a little hamstring resistance with, some flexibility.

And then you also have to use a little bit of your cord to kick and switch back, right, as you come back now. Nice. Good. We got 3. Mhmm. 2. Good. One more. Nice job. And then slowly coming back down.

Bend the knees. Take the straps. Bring it back to the hook, nice job, and they will come on up to this right side of the floor. So I wanna keep it on one red spring for this one for these lunges. So I wanna do front and side lunges here. So slowly, right foot comes forward. Left knee comes down, press on back. So it's gonna feel pretty light with just one red spring.

K? So press on back, get that nice hip flexor stretch, come back in the home, exhale. K? So inhale lengthen out. Shoulders back, Feels good. Open up through his hip flexors. So we'll add a little bit of hamstring to this one. Right? Good. So, again, what are your hamstrings actually loosened up? So straighten out this right leg here. So maybe lift the toe.

You get a nice, long stretch here, and then come back. Good. Bend the knee as you come back in. Right? So straighten out that front leg. Good. And then come back in. Peel the foot down. The shoulders back. Remember your posture, nice and tall here. Right? Yeah.

Good. One more. So our transition here will be to a side lunge. You have the option to go to blue if you wanna make it a little bit lighter. So you're gonna come up, rotate right knee here, angle the right knee out. And then go ahead press and lengthen it out.

So here's that nice stretch to the hip, and our thigh comes straight up north south, the bang into that right knee here. So it's like this left leg is along for the ride. Right? And then lengthen it out. Good. If you wanna get a little extra spicy, add a twist to it, you can feel free to do that. Here it reach. Pull back in.

Good. So as you lengthen out, the left hand comes around. And then you pull back in good. One more. Mhmm. Awesome.

And come back in the home. Relax. Let's walk around. Do the other side. Well done. So we'll start with those lunges. K.

So right knee's gonna come down. Left leg forward. Good. Press it on back. Get that nice hip flexor stretch. Good. So, again, inhaling. So, again, this resistance is pretty light here just to get a nice stretch of the hips. Nothing crazy.

Good. I need this left knee here in the front. Fold is bad. Lift that chin. Right? Exhale. Back in. Nice. Inhale. Link down. Back. Looks good.

You got 2 more. Good. One morning. It's straightened out front leg to get a little extra hamstring stretch here in the front. So here, flexing the toe up, peel it down as you come back in. Good pressing out, lengthen.

Nice. XL back in. Good. 2 more. Good. Linking it up, breathing in through the nose. XL out through the mouth. And then rotate to that side lunge.

Open it up. So my left knee's gonna bend. K. You can have that hand to the hip. Same options to stay on the red spring or you go to blue. Right? If you want a little bit lighter, go go down and out. Open it up. Good. Again, this right leg is long for the lot ride as you press and, again, option to keep this hand here in the football. Right? If you need that help with stability and balance.

Good. Same option to add that rotational twist as you come out this way and then come back in, twist it back into square. Right? And then rotate twist it out. Nice. Awesome stretch. Good. So we got 3.

Good. 2. Rotate reach. Good. Main that left knee. Last one.

Twisting on out. There you go. And then come on back into home. Very good. Alright. We'll come back around here to the front, and we'll start with that first position. Again, inside hand here to the bar, heels together, toes pointed out. And let's go up the tippy toes.

Good. And then bend and knees come down, plie. Alright. Back up, tippy toes. So options here, use the bars to guide for your balance. Right? So especially when you come down, maybe a little reset here. That the heels left.

Option 2, you can go hands to the hips if you don't need the bar, or you can go hands out. K. If you wanna challenge that bounce a little bit, you can work again through the ankles, feet, toes, nice. 2 more. Good. Walmart. Nice and tall. Very good.

Come back down. Right fell like sweet forward and back. So this is the inside leg. Again, holding on here. So getting some mobility range and motion through that inside hip. Front to back kick. Nice. Uh-huh. We got 6.

Good. 5. 4. You have this hand out to the front, if you like, on that left side. 1, come back to center, left foot, tendu, in and out. Alright? So point, flex the heel as you go back in heel to heel, match it up. We got 8765 4. We're gonna open up to wide second. And then here and here, tippy toe.

Take it on down. He's gonna stay down, or you can lift them up as we'll have these little pulses. And now I can open up through his hips. Right? We did these. K. When we're relying back on reformer, your hips should feel really good after doing all those hip stretches. Yeah. Nice. Awesome work.

2 more. Alright. And then we'll switch sides and then come back up. Turn facing all the way. Left hand on first position. Hand on the hip to be to take it up. Peel it down. It's that pla squat.

We're right back up. Tippy toe. Same options that have this hand here for a little bit of steadiness, or just bring it here to the hip or out to the front. If you wanna do so, keep that chin up, chest up. Nice. Breathe. Good inhale.

And exhale. One more. Mhmm. And then come on down. Front to back kick.

So left foot rotates out. That little point out with the toe here. Good. Front to back kick. Inhale. And, excellent. Again, just move from your hip.

Don't move your whole body. Right? So just from the hips, staying still here at the top. So shoulders back chin up, chest up. You got 4. Good. 3 more. 2. And move into the Tundu.

Bring that foot in. Tap out. Flex the heel point flex. Right? Awesome job. We got 87, 6, 5, 4, then go into that wide second. Nice work. Take it out wide. Here we go. Take it on down and back up. So heels, option up, or down here. So you can have the heels flat.

So you don't even have to lift through ankles. Alright. So do you, again, if you wanna enter thighs, hips open up, when we do our glute work, it's gonna feel a lot better. We'll have the range of motion to move through the exercise better. 2 more. Good. One more.

And then we're gonna get wild and crazy ankle weight time. Here we go. So you can go ahead for this next one, go ahead and pull it all of your springs onto your reformer so it doesn't move. Okay. Have a seat pulling ankle weights again. If you don't have ankle weights, you're good to go.

You'll be able to do all the exercises without. K? So I wanna start with a little seated bar movements if you're ever taking a bar class and use the actual Valley bar. We do this usually underneath the bar. So the bar will be up here. This time, hands will be here.

We're gonna slide back to the center of the reformer. So think about lining up your hips in between the shoulder rest here. Right? Hands down. So let's lift this right leg up. And then kick out. So extend it out. Right? Simple knee extension.

Right. Lift through that chest. Looks good. Oh, yeah. So we got 3. Good.

2. One little circles. Whoo. There you go. Nice. Here's your quads. Here's your hips for 4, 3, 2, reverse that bad boy.

You go. That's the pain. We all know this. Alright? There you go. 3 more. 2 more to switch legs. Whoo. Up down. Extend it out from the knee. Alright. Good.

So if you wanted to go to progressions, maybe you float this right foot up. Right? But you don't have to do that. We're just gonna keep it simple today. You got 2 more, and we'll add the circles. Right? Here we go. Show time. Whoo. So you get a little bit of hip, a little bit of quad. Right?

Nice. We got 4. 3 to reverse that circle opposite that it's shown. Uh-huh. 3, 2, 1, 4, full stretch. Nice. Come on down here. Get that nice back stretch.

Now we'll go through a little, split here. So you're gonna lean back. Hold on to your former, pull those knees in, kick out, and split. Woo. What the what? There we go. Come on. We got 5.

4, 3, 2, 1, bring it on down, stretch it on that. Almost there. Yep. Stay with me. K. Now I'm gonna go a little over under time. Right? Same setup. Right? Holding on. Left this week. Chris Cross and scissors. Woo. Nice.

We got 87, 6, 5, 4, 3, 2, and 1, 44, full stretch. Nice work. Well done. K. We're gonna go to a little sideline leg press. Take all your springs off except for your blue, red, and yellow. So just two springs off. So blue, red, you know, spring is gonna be about a medium start. So we're gonna come to the side here.

We're gonna keep our ankle weights on. Right? So left foot here at the top. So make sure it's kind of a little bit closer to the middle of your footbar so you have extension to press out. K? Make sure your heel's on there, your toes on there, Ben from the elp or from the excuse me, the knee here and extend out. So you're gonna feel this glute here at the top. Nice. Good.

Shoulders back. So, again, if this, again, is not enough weight, go ahead. Add another spring on. Okay? Okay, you wanna do about higher repetitions, maybe 12, 15 of these. Alright. So you really get those glutes and hips to work here. Nice. Awesome work, man. Don't need to ankle weights here.

If you don't have them, Otherwise, it just gives you a little extra something something. There you go. So we got 3. Good. 2. 1. Uh-huh.

And then come on back and let's do the other side. Well done. So rotate it over. So come to the elbow here. So front of the shoulder rest, right foot, here at the top, make sure right in the center here. He'll stay as long as you press and extend, and then come back in and back out. Good.

So stay back. And the shoulders here Yeah. I'm about 12, 15 reps. Really, you press it through this heel glute here. Right? Get that nice extension. Awesome. We're good. We got 5. Uh-huh. 4. Nice. 3.

2 more. Yeah. And relax it on down nice and slow. Good. Turning over to all fours now. So I still have my 3 springs here onto here. You can add one if you wanna look more stability. I'm a stay with the 3.

So the carriage doesn't move. So I'm a have my hands just in front of the shoulder rest here. So we're gonna do that left leg here. So flex the heel up, down kick. Alright?

So, again, working on that left upper hand and glute. Draw the belly in towards the spine. Eyes are four, so you're not using your neck here. K? So drop the chin maybe a little bit for 4. 3, 2. Now bring that leg around, tap outside your former. Good.

And then cross that knee over. So top. So it must look a little courtesy behind the knee. In here. Right? Nice. Out and around. Tap. Wheeling those glutes. Yeah.

We go. High tight. Let's go. We got 3. Uh-huh. 2. Looks good.

Last one. Uh-huh. That's it. And then come on back in. We'll switch it up.

Right leg extends out. Other side, flex the heel, up, down, kick. Nice work. Looks good. So square your shoulders here. Draw the abs in. Breathe.

Uh-huh. So you're arranging motion with the kicks. Each side might be different. You might not have the same high kick as you do on the other side, and that's okay. Right? Yep. 43 to bring it out, tap, and then cross that knee over here. Right? So go knee behind the knee and back around, tap.

Here we go. Oh, yeah. There's the burn. Right? Nice lord. Looks good. We got 6. Uh-huh.

5. Looking good. 4. We're almost done with the echo weights. 3. Good. 2. Oh, yeah. And one.

Bring it on back in. Relax. Good. Have a seat back to the front. Take your weights off. Good. We'll move these to the back, and we'll go another sideline exercise.

So I'm a go one blue spring. K. Actually, we're gonna start with a a front series here. So go ahead. We'll do a sweep kick here. So bring this left foot out.

Allow your foot to come around to the bottom. Here and here, and then we're gonna sweep it on back. K. So square your hips here, shoulders. My hand hands again are I have to head rest here, bring it on down, down, down, down, down, right here, sweep it on back, kick. Oh, there you go. So kinda like we did before with the ankle weights.

So now you get a little bit more of a stretch through that hip as you go down and out. Draw the belly and breathe. Nice work. There you go. Got 2 more. Good. One more.

Nice job. And then sweep it on out. Bring it back down. Bring that knee in. K. And we'll do the other side nice and slow. Good. K.

So that goes back to your hook. Right leg. So right strap. So go ahead. Place that on. Two hands back to the front.

Square your body. K. Sweep it on back. Here. Right? Good. And then slowly let that leg come down and around. Good. And then sweep it on back.

Good. Draw the abs in. Go slow. Again, if you want more resistance, you can go to a red spring, which will be a lot heavier. K. And you should be able to move through this pretty smooth. So, again, don't think heavy is gonna be better. Right? So you wanna be able to do the repetitions, maybe 10 or 12 of these. Right? Good. Breathe.

Nice job. Yeah. Come on. 2 more. Good. One more. Nice work. Bring that knee in.

Good. Set that back, and it'll go back to side now. K. Good. So I'm staying with the blue screen. So we'll come up here. So I wanna start with circles, and then we'll go to sweeps. So I'm a press out here through this leg, again, lining up here at your upper body, point it to a little circles.

K. So you have both hands here. You're gonna really feel your hip and glutes here on this one right at the top here, right, of this left leg. 3, 2, reverse that circle. Oh, yeah. So you feel that extension out hits that constant contraction through that glute and hip. Oh, yeah. One more. Now sweep it forward and then sweep it back. There you go. Yeah.

Nice work. Yeah. If you want to burn, give me 3. Uh-huh. 2. It's like a hot butter knife. Just jamming into that hip. Last one. Here we go.

Whoo. Bend a nigga. A little stretch. Nice work. Come on down. We'll do the other side. There you go. Hate me now.

Thank me later. Right? Here we go. So take the strap off, bring it to the foot, press it on out. We'll start with those circles. Right? Point the toe, Very tiny. Right? Hand could be on the hip. Looks good. Brie. Nice.

Awesome job. We got 4. 3. To reverse that circle. Here we go. Woo. Keep that foot up.

That'll help with that extension. There you go. Last one, then sweep it for, and then sweep it on back. Here we go. Yep. Nice.

Whoo. Those legs includes. Should be on fire right now. Whoo. We're almost there. Last one. Press it on now and bend the knee and relax. Come on down, place that back onto the hooks, and we'll walk around back to the other side.

So now we get to stretch it out a little bit. K. So back to a little bit of bar, we're gonna do some alternating lunges. Step it back. Got a nice stretch to the hip flexor and then switch. Woo. Good.

So here we're kind of like getting a little more dynamic and also allowing the hips and your glutes to reset with these lines. It's almost a little bit of active recovery. Right? Good. 2 more. Good. One more. Mhmm. Nice.

So last one will come up. Let's go to a curtsy. So my right leg's gonna come out to the side here and then tap. Then right and then tap. Alright? Good.

So keep the chin up, chest up. Alright? As you step around and back. Good. You got 3. Nice. 2. Good. One more. And then we'll add the other side or go to the other side.

Here we go. Left foot. Step it around. Keep this square to the front here and then back and back out. Nice work. Feeling good. Alright. High and tight.

Getting you ready. Whoo. There you go feeling energized, right, figurated. 2 more. Last one.

Good. And then come back to center. I'm gonna cross my arms here. Alright? Sweep this left leg back now. K? And then flex the heel, hamstring curl, point flex. K?

So square your hip, right, looks good. Option to keep this heel down or you could float it up, right, as you kick and flex. Yeah. There you go. If there's too much, maybe bring both hands here to the carriage. You can do that as well. Right? Good. Get creative.

Whoo. There you go. 2 more. One more. And then marine on down switch sides. K. Maybe come back up, reset.

Sweeped out right leg out, flex the heel in, point the toe out. Right? Flex point. So you're also getting a nice little stretch through this hamstring on the balancing side too, right, which feels really good. Same options here. If you're gonna come up the tip toe, you can do that. As you kick and flex, maybe bring your hands here to the carriage. Right? Flex, point, flex, and point. There you go. We got 3.

2. Uh-huh. Last one. And then relax it on down. Walk it out to here. Nice little forward full stretch. Good. Drop your head down.

Feels good in that back here. Alright. Take a deep breath. Excel. Good. Breeze in. And out. Good. And then come up. We'll do a little figure 4 here.

So right foot is gonna come over top of the bar here. So here is a really fun stretch to really get a hip, hip boot stretch here as you lean forward and then kind of bending this bottom knee here for your figure 4. Right? You can stay here as an option. Right? Also, you can bring the left hand down. Right? And that might be good enough. If you want a little bit extra, right hand comes down, and this kinda hole. Right?

So it's feeling a nice glute stretch. I'm placing my left knee here. It'll kinda help stabilize me so I don't move. Right? Good. If you wanna add a little more, you can press in and out. This is a blue spring. Right? You're still in that blue spring from earlier and you can go in and out and get a little deeper stretch. Right? Maybe lean forward into it.

Good. Really gonna need this after all that glute work. Right? Yeah. And then come on up, and then we'll switch sides. Nice work. So left knee comes around, reset, square the body. Alright. Maybe dropping this right knee here to stabilize. Right hand comes down first, left hand, and just hold. Right? Get feel the stretch.

Take a deep breath. Exhale. Feels good in the hip. Maybe come down a little bit more. Also, feel free to lengthen it out.

Also get into a little back, stretch here, lats, and then come back in and lift through the chest, and then press on back again, a blue spring here. So You can go yellow if you want a little more stretchy. Alright? If you wanna feel a little more range of motion, but this blue feels pretty good. Oh, yeah. 2 more.

Nice work. Good. One more. Mhmm. Awesome. And then slowly coming back in, and then we'll do that pigeon stretch. Let's start on this side.

K? So right foot's gonna come around here to the front. I'm still on a blue spring. K? Slide this foot back a little bit. Forward fold to start just to get that initial hamstring stretch.

Now you're a little bit longer with your body in this position. Bring your right hand here to the, foot bar. Press in and out. Yeah. So notice my left foot doesn't really move. So I'm just kinda doing this flossing motion with this right hip in and out. Yeah. So out here, you'll feel the stretch more in the glute. Alright? Oh, yeah.

Looks good. You got 3. Mhmm. 2. 1. We gotta do these stretches. I want you to be able to walk up and down the stairs after this workout. Alright? Come on up.

We'll do the other side. Nice work. Alright. So that foot comes around. Looking good. Set it up. Take your time.

Straighten out that back leg. It's gonna maybe come down to the forearm. Right? And then press it in and out. Right? Yeah. You can always just stay down here if this feels good. You don't have to move. But do you, where it feels good.

Getting back foot staying still, right, as you're pressing in and out. Out here, you'll feel the stretch. Good. Take a deep breath and exhale. Good. Inhale. Excel. Nice. Really feel that nice stretch.

Oh, yeah. And then slowly relaxing back in. One last final hold. Walk it up. Come up to standing.

Oh, guess what? Your glutes are high and tight now. Thanks for joining me. Have a great day, and we'll see you soon.