Mobilizing Cadillac

Okay, let's do a quick Cadillac class. Um, I think I'm going to tell you what I have up here now so you can set up and we can move right along even as we're changing springs. It's a balanced body, Cadillac top table. Um, I have two blue springs up here. I don't know if I'll use them, but that's where I've got those set set to red short springs below here. Um, the arms springs, I call them, or the yellow with the roll up bar or blond bar or a wooden bar attached. And then the purple leg springs yellow would work just fine. Um, have your trapeze nearby.

I'll probably use it in the end. Let's get started. So with your feet slightly apart, just bring some energy into your body. Um, decide what you want to do with it. I'm won't spend a whole lot of time, um, doing the workout. So we're going to just move along. How do you want to move in your body? Take a deep breath, set your intention now exhale and we'll go ahead and do that. Roll down if it's appropriate for you. Let your head fall. And as you go forward, feel yourself resisting from the front side and even a little from the back side. Take the deep breath here. Exhale, roll up.

When you get to the top, turn the arms out. Inhale growing tall and exhale. Let your head go. Let it bring your upper back. That it bring your middle back. Let it bring your lower back forward. Hands to the ground. Inhale, bend the knees. Just a little heels are still down. Exhale, elongate through the legs to roll all the way back up, standing tall, and just to center ourselves a little bit without much strain. If slightly, lean forward just a little and from the entire powerhouse, float yourself up to the toes and then stretch your waist to lengthen your way back down you whatever you want with your arms. I'm not feeling creative on that front and rather to bring energy in so that we can cultivate more and let it out. Last one, breathe however you want, but make it a longer breath than what you go through your day with.

It's gonna be my goal. Let's go ahead and go to the Cadillac. Facing the end with the blonde bar. Take hold of it outside. The buckle's sitting is, I've got it up at the top so I'm a little closer to the end cause I don't want to change it. Hands are just outside the buckles. I do have my thumb on the inside. I'm not really grabbing it, it's just there and just to elongate the spine more. By the way, I'm kind of dedicating this to getting the juices flowing in the spine. Again, it's just a feeling I long for sometimes and I think I can get it tonight. So we're going to draw the shoulders down as we sit tall and just feel the space that we can have in our spine so long as we don't bear down on it or over contract release a little just to feel that difference.

And it's almost like you just allow yourself to grow up as you gently press on the bar from the lats or arms, not so much the hands and rallies and I'm going to inhale as I grow into it and I feel the space pressing just a little harder this time with the arms and I exhale and just sort of let go. I'll add to it. Now. Here we go. Inhale. You elongate. You're tall, you're upright, you're proud. And from here we're going to pull the hips back to [inaudible], blowing out your hair, laying yourself out flat shoulders. Get to the ground. Inhale, look forward. Bring the spine up. One bone at a time. Feeling length, even though were curved in, stir at your self back to straight.

Go ahead. Exhale, roll down to, we'll say where there by four, three and four. Inhale, head comes up. I don't just ride up. Imprint. Keep the shoulders in line with the collar bone as you work your way back up, feeling both sides of the body eat, elongate here. Inhale, exhale, brings you down. Just starting to create a gentle wave in the body. Getting the, not the muscle so much, but just the energy flowing. And sometimes we have to do that just by letting go. Oh, there's a concept, Huh? And this time when we're down, we draw the bar.

He's in the back of the arms, right up to the chest, back to straight and roll it up. I am hitting back into a straight position every time because extension is going to be so important for us at any time. But especially times. It's stress, holidays sitting too much, whatever. So sometimes I like to just go for that. In fact, let's add to this. As you press down on the bar, instead of rolling down, let's extend back my gluten gauge so I can still talk with my glutes, but it means I'm not overextending my neck or low back to roll. Inhale a little downward pressure from the armpit or lat diving back.

Lightly touch the top of the head to roll through just as you were before. Just one more. Inhale, lift up. Oh, did Jesus go in? You can start to feel that wave lack motion. We can reverse this, but let's go ahead and go from a street position. Again, inhale, exhale, rolling down like the for like the original. Then from the upper back, not the hipbones. Keep the hipbones where they are. Do the upper back. Then everything follows it. Then you can be dramatic and email. Make sure it's not the hips doing the leading. It's the chest so that your neck stays relatively long even though it's curved. Last one, lifting up this 10 you can leave the bar up there, let it go.

Roll down, taking me arms back and knees come up a little rotation. I'm holding the bars. You could go out into a t position coming towards the front. Inhale, rotate. Exhale, back to center. Just a little bit more of a warmup here before we go into some leg work.

Wanting to heat up. Just a little general rotation, but a rotation on the left. That means you've got to keep those shoulders down. If you let the shoulder up, you've effectively stopped your rotation, right? Might as well stop that movement if that's your goal. One more each side. Inhaling to go and I can, I'm just, I'm not really focusing on the, I am focusing on the breath and not speaking about it because I'm just moving with it. That'll do leave the our legs there. Reach the arms back as we go into the a hundred just from here.

Exhale to curl up, reaching long and inhale and exhale. Now we really focused on the breath. Use it to heat you up. It can be vigorous but still calm. [inaudible] you know, and hour. Okay.

Be strong about it but not rigid. You know, let the air down your body in your body and then all the way out and him. Okay in [inaudible] one more time. [inaudible] pull the knees in, hug the right knee and let your head go down. Extend the right leg up, give it a bit of a stretch. Flex a foot, point the foot, cycle it down to bring the other leg up. Take it up.

Flex point. Bend the lower leg to bring it back up. Curl the head in and shoulders up. We'll kind of keep that theme going. Straighten the leg. Flex Point, cycle through. Bring the other one up. Pull it in close, extend to the stretch flex points cycle through. You get the point now, right pull, extend and flex and point and pull. Extend Full X.

I'm preparing you for foot and leg work already to go to during flex point. There we go. And Bend. Extend, flex and point. Now just bend it in. Hold, rotate towards this. I'm guiding myself toward it. Take the hands behind your head and now without the point and flex, just extend the top leg. Go to the other side. Extend the top leg. So it's just like Chris Cross with a little flair. Yep.

I think I did Lisa's rhythm PyLadies class recently and I'm back. I know I did and I think she does this in it. So where I'd like to say I'm being creative. I in fact think that's where I got it and I like it. I hope you do too. Right?

Is that a little bit of a hold extend last time. All right, come back to the center, folding the knees and just rock yourself up to set your safety strap because bottom load the bar with both of those red springs. So safety strap goes on check, double check, triple check. Yup. You can hang on it. You could swing on it. And then red string, red spring, take your fall on me. Okay, careful you're climbing back underneath. If you're not feeling right. So flexible, you're going to need to build yourself an extension or pull out your extension drawer there. Um, we'll see how we go here. I'm extending my legs up, putting them on the heels. Parallel side about sits bones. Distance apart.

We do want to be neutral, so do not go to a place where your hips are coming off. Arms are down, and it's not a big bend. It doesn't need to be and straightened in. Inhale, bent. All the same rules apply here, even though the range of motion isn't that big for most of us. Yeah. Huh? What you get to do, and let's just agree you're not counting. Okay? Well you get to do is you can let the hips relax. You can let the leg bones be heavy in the hip socket so that you do want to work both ways, but just for a few, let the bar just kind of come down on you.

Re-Engaged, extended up. Just try a few like that so we don't over commit to gripping in the hips. There's some ease there. I'm going to go for two more. Trying now to work both directions. All right. Stay up. Go to the balls of your feet, look at your feet, right?

And this isn't the easiest place to do that evenly distributed. Uh, give it a high point just for a second. Let go so high. You could lock it, be ankles, but then release it to no man's land. That doesn't change. Inhale, bend, exhale, straighten one. Same thing. If you notice, you can notice simply by feeling either with your hands or just internally. If you notice your hips rocking, you might be holding too much. Don't work so hard, you get more work out of it. Sometimes if you let it in, fight it, it'll work. That's equipment does its job. I'm going to go two more again, so it's present reach and holding it up there. Not from your feet, so for a minute you don't have to look at your feet from where the leg meets the hip turn externally rotate from there.

Then you can squeeze the glutes and just for a measure, give yourself a to subtle, a tuck and then untuck squeeze the glutes. Still you're still in that ankle position. Bend and straighten. Probably going to be able to go a little lower here. Huh? Now are you getting all the way to straight made those knees touch if they can.

I know they can. Might mean for some of you your heels have to come apart, but not most of, yeah, still working both ways. Imagine it gets heavier, but you don't grip in the hips to do that. You just lower your decelerate and then you accelerate, but in a way that looks easy. Get two more. Okay, and we'll stay here. All right. Just go ahead and turn your feet out. You could do a couple more foot positions. I'm going to move on to a cafe so I'm back to parallel. Flex my feet.

Ah, now check out your feet. You learn a lot about your body by looking at your feet. Oh boy. Well anyway, do the best you can to line everything up and flex and point. So I'm pointing and I'm flexing and I just caught myself. I don't actually know what I was doing, but I was holding a little in the hips and I had once I re let go, kind of just really truly relaxed him there.

I'm back in the calves back in the hamstrings and I'm not feeling my back press into the mat anymore than it started. But let's do 10 from here. One Oh can I can't that high. We'll see two flex and three watch the pattern of your ankle. Four there's five. Those of you, those of us that hyperextend. You got to watch that, I think eight possible seven last one up. And then just letting one d bend the other foot flexes fully.

Let the foot that's a bent. Really come high on that foot on the ankle and me use the leg. That's inflection at the ankle to push up until they meet in the middle. And then change, push from the foot that comes from the straight like up and change up and change up. So one foot working it through until it switches to the other.

I'm going to do one more precise and all that. Both feet flex. Whew. Lovely. Bend the knees carefully. Take the bar to take your feet off and just sit yourself up to take one spring off. Same thing to just sort of take that off from where you are, isn't it? Wouldn't that be awful? That's how we get hurt sometimes. Okay, so you're back in that same place.

I'm just going to do one more position here with the single leg. So we'll take the left leg straight out of your hip on the heel for now. Actually I'm gonna use my right leg just to help me position it right where I want it cause I want it feeling sturdy on that hip before I straighten out the other leg. Check your hips so that one is not higher than the other. Usually it's the straight leg. And then stretch that leg out on the table. Do not let it flare out to the side. Here we go. It's a Ben and a straight.

I should count here. So I'm gonna shut up for a second. Three. Yeah, yeah, that'll do. Switching legs straight out of the hip. Check your alignment. Stretch the bottom leg and we bent and straight. [inaudible] bottom leg matters in this exercise.

[inaudible] keep it long. Okay, there we go. So now I'd let the bar down. Go ahead and help yourself out. We're gonna turn, I'm gonna face you lying on her side for hippo. Rather than doing what I sometimes do, which is another foot position there before we set up, you look down your body, you line up hip over hip. Help yourself into this. Now if I'm in the middle of the table, which in fact I'm not, but if I'm in the middle of the table, I suppose a super open hip would be right in the middle of the bar.

I'm going to go a little in front of that. I'm going to do my best to keep the hips aligned more than where my foot goes. If I feel super open, I'll change it. But so I'm a good hand in fist, in front of middle, you might be middle. If you can go behind you, this may be just redundant for you, this exercise. So challenge yourself now, allow the hip, the top hip to hike up a bit. Then as you are pushing the bar up, leave it there as best you can and bring that hip back down so you feel the stretch, the inner thigh. Alright, I think that's about as good as we're going to get here then. It's not a huge Ben, not the way I'm doing it tonight. We're going to externally rotate at that sigh, aiming the knee slightly behind, keeping the hips down, and then elongate from there. Every time.

That sense of rotation in the hip, it's pretty small. [inaudible] who love this one? [inaudible] [inaudible] go for five more, Kim. Check. It's hard to tell. So you check with your, um, hands sometimes that you're not rocking the hips to, to go [inaudible]. Ah, Nice. Okay. So here's the fun part. If you can keep the foot there, you're going to help yourself back to flat on your back and enjoy a bit of a s it band stretch here.

So let the hip come up a bit and then rural the hip toward the mat. May or may not get all the way to flat, but I've still got that bit of rotation and I want to say that my, my whole thighs slightly inwardly rotated at the moment, but, and it is, but it's appearing parallel just on a diagonal. All right, enough fun switching sides. I think it's probably a good idea. You could just cross the leg over and turn. I think it's probably a better idea to turn your body first so you get in really good alignment lying on that arm. Get a pillow for your neck, needs it. Take the bar up, take the foot up.

I'm on the ball of the foot basically in that same pointed ankle, not fully locked out, but having to actually stabilize there. I begin by externally rotating just to get in that position. Hipsters down as possible, I think. And we bend and we straight. We've, we've straightened as a sense of rotating around the hip [inaudible]. Everything else is pretty quiet.

Five more starting now here at all and enjoy to check your ankle that it's not moving. It's going with you, but it doesn't flex in point. [inaudible] last one coming up. Good. Take the bar and make sure your shoulders ready to take that weight. Take the foot off and lie again on your back. Hands are on the bar, still got the ones spring. Of course, straighten the arms up so that you are about and I'm not in the right place so that your wrists are just about over your shoulders.

I'm going to slide down a little bit and then we adjust from there. Okay. Right in the center of the table for the roll-up bottom loaded. Make sure your arms are on your back. Inhale, start curling up. Exhale to continue all the way up to straight. Inhale, bend, exhale, straighten. We'll do one more. Inhale, bend, exhale, straighten and then roll it back down. So that actually felt really good. It's a bit excessive for the shoulders.

I have a really open shoulder but I'm going to back up just so it looks better cause that matters too. Arms are straight. Yeah. Okay. So disregard the whole shoulder under risk thing didn't work out for me. Rolling up. Now I can focus on the spine cause that was my goal today. Right? So I can bend the elbows and it doesn't affect my spine. I can do it without it.

Putting a lot of strain on my shoulders and uphold. Inhale, it's all from the spine and the muscles that move it to get me up and down. The arms aren't working hard. Not at any point. Especially right here. Inhale, bend, exhale straight. Yeah. Yeah. Hold. Inhale and exhale down.

It's like you're reaching the feet off the table too to go feel yourself growing taller. Sometimes you just have to think about it and you do it last one. Yeah. And down. Okay. While we're here, I'm not wanting to Futz and this how I learned it. Anyway. I'm going to slide down for tower prep. So arms length away, arms straight.

You'll have to take them off to help yourself into the position. But that's where they're going to be. Take your feet up onto the bar, parallel balls of the feet, doing your best to get that tailbone down from here. That the prep and I just cannot stress enough. This is if you focus on your abs only, you're not helping yourself. You could hurt yourself. So yes, the abs work, but you have to think a little bit of the hamstrings if not a lot cause it doesn't, they'll work. But that doesn't happen as naturally. I don't think so.

I talk about it a lot. Flex your feet. Inhale, point your feet. Now as you go up right now, instantly you've engaged those hamstrings as if you're going to bend the knees, exhale to peel up and you are going to bend cause I'm doing the prep so the bar doesn't move a whole lot. My knees end up over my face. I've got a nice big open circle or open space between the eyes and then I'm just going to go back down from here. I still have those hamstrings engaged as I resist my way back down until I find the straight legs flex point. Peel up, allowing the knees to bend to bring those hips over. Shoulders looking straight up at the sky.

Inhale and exhale to articulate your way back down. Either stay with that or we'll add to it. Exhale starts with the prep allowing for the bend. Huh? That's great. Stretch your legs if you want to keep them straight as you come down there.

[inaudible] flex and point. I'll do one more like that. Peeling up for prepping your back, making sure those hamstrings are working and glutes by the way, not a lot, but some stretching up if you're going to, and then all the way down the full tower would be to leave the like straight throughout or mostly inhale, flex and point. Tailbones down, peel up, leaving the leg straight up, up, up, up, up. Now if you're in a good position, when you slightly bend the knees, you won't move your body. It'll just be hanging out waiting for you to come back and down you go. Good. So you know, if you're newer to those exercises, but you don't practice them much, do the prep for a while, then add the other and then eventually just do the the real deal, which is how we finished there. All right, come on up. Changing springs for a kneeling cap.

So all I'm going to do is get take word of our, sorry, get rid of my red spring. We're going to talk load so we can get rid of the safety strap. I'm just going to move it off to the side and put my blue springs on. [inaudible] back onto the table. [inaudible] hands are on the bar already engaged to the shoulders, tall with the body.

We inhaled the bring the bar all the way down. Start Your exhale as you round forward like we do that roll down. Start to unfurl the spine long and do a flat back. Inhale. Exhale, do not back up from here, right you just bring yourself back up. So once again, the abs working conjunction with the hamstrings and glutes.

Inhale, press down. Exhale. Unfor let the pelvis go a little bit. Arms Straight. Inhale. If you haven't exhale and you peel back up, it's real tempting to back up over your heels. But try not to start lightening up on the arms when, as soon as you can, and once your head is back up, you can bend the arms. Inhale, push, exhale. Oh, it feels good. You're not tread those shoulders in him. Get longer. Feel it.

Watch the ribs too. And exhale. Start lightening up on the hands. Of course, you still have to hold the bar. What is the idea there? Last one. Ah, I think the juices are starting to fill up the spine and waking up [inaudible]. Okay. And then so I seated facing that the Poles put your feet at the polls and if you have, and I do, but again, I'm not wanting to get up and get things if I don't have to. If you have, what's it called? The footplate thing is it you'll, you'll want it. But I'm gonna start now. We're doing a seated push through. Let's see, what do I want to do with this? I'm going to move it here. Okay, so we're upright. This is pure spinal.

It's going to look like my arms are doing a lot and they'll do some, but minimally inhale, roll back. Get that posterior tech, not of the upper back of the lumbar spine and let the upper back respond from the lats, et cetera. Press the bar down to stretch forward. Encourage a little back extension here. As you inhale, just fire him up a little annual exhale and roll back to the starting position. Do not let that bar push you around. You're in charge. You now inhaling, he loaned just a bit and from the hips or the spine, roll it back and start building on something. Inhale, roll back. Press it down and through. Try not to roll a RiskMatch. Now we're going to take us into a pelvic curl.

So we inhale, we roll back somewhere around here. We bend the knees and draw ourselves into lying down position. Peeling up all the way to the bar. I'm going to give us another breath cause I'm going to take it to the top of my head for this round. Make sure your hamstrings and glutes are working, so we'll inhale. Continue through the thoracic spine. Until you're at the tip of your head. Open the chest.

Exhale light on the headlight on everything really we rolled down. Once the hips are down, you can bring your head up, push with the feet. That's where you want that foot plate. And then for F, add a little extension. Let the bar go up. Okay, well there's a lot going on there. Here we go again, same thing. Inhale, rollback. We're pushing through. Exhale, push through in how you can start to roll back a little, get some extension, and here's where you pull in. Little trick, I'm somewhat lifting to slide in so I don't get stuck peeling up all the way to the top of that. Inhale, start to come down. Exhale to roll through the spine. Picking your head up and again on this one, if you want to go higher, you can't even never have, I wouldn't tell you, watch it once or twice or four times.

[inaudible] roll back. Pull yourself in. Peeling up top of the head or continue. Huh? In hilltop with the head touches roll through. [inaudible] picking it up and hand changing the exercise a bit.

We start to roll back as we as if we were going to push through. Take your left arm off hip, stay level, open it up, reach through those center bars there or through the center of those bars. Bring it back through and into a sauce and now you've got to push the bar away and reach and rotate. Okay? If you're really flexible on the shoulder as you could be way down here and not have a flat spine, I'm looking for a little flatter spine on that. Come back to the beginning. We just hang out here.

I just saw my shoulders get in front of me. You don't want that, right, so we fixed that. We take the right arm off for a side reach. Okay? It feels good to go into an extension here, but I'm going to encourage you to try it with keeping the posterior talk and really go for the stretch. Even with that, then we sweep through for the saw. Enjoy rotating long. If you have a mirror, you should use it because this one's a hard one to line up. I'm trying to feel for it. All right, let's leave it at that. Okay. Um, just under your bar so it's not in your way in case you have long legs. I could get away with it.

Okay. Yeah, that's far down. And let's go to the other end for a little hip work. So just getting the bar out of the way. Um, I have, as I said, the two purple springs, we're going to lie on our backs and put them on our feet for positioning. I tend to just go arms length and then figure it out from there if I need to adjust it. And how do I know? Well, my goal here is to move just my legs and nothing else. If I've moved myself out too far and I start lifting up off the bed, it's in my form has been sacrificed. So that's when I back up and I just honor that. Okay.

So starting in a frog position with the shins parallel to the floor, and actually now that you're [inaudible], you're where you are, you clear your arms down and we just press straight out. So unlike the reformer where we automatically kind of go up, that has a lot to do with where the uh, ropes are attached. So here just think straight out. So the heels, they could, they could be on a table to sliding across that table. No, I do feel myself going up and down. A little do as I say I do. Okay.

Out Two straight legs holding. We'll go into down circles. I am in external rotation. Make sure it's not just from your feet, but it's from the hips. We come up, let's see. I am going wider than the box, so to speak. Wider than the frame. Um, I think I'm controlling it pretty good. It feels wonderful. I'm going to enjoy that on this one. Hold it at the bottom and reverse. Let's inhale up. Open. Exhale and school is best.

You can try it. Forget about the feet. Let's see, how am I moving these springs? But maybe with your upper leg, your inner thigh, or just even the whole upper thigh, if you can imagine the strap there. Let's go for two more. All right. A little walking. So go into parallel and just for the moment, just get a little rid of them so we can be together. So it's one, two, three, four, one, two, three, four, one, two, three, four down to three. And here's the walk to three. That's a better account. And two, three, four. Bring it up a little bit every time and down, down, up, up, or you hit squabbling. I hope not. You've got to let him go a little bit. Especially near the top so you don't start moving your back.

Nothing else is moving. Okay. Oh my, my mind note to self Mark Cadillac Springs in the new year. This is a little harder than I remember the last time I was on this baby, which was just last week, I swear. Okay, good. Bend the knees for a moment. Instead of doing bicycle, let's play with a little magician.

So now we do want to hold the Poles, scoot down a little bit. You're going to want that. And then just to get into the magician were lecturers up straight. They may or may not be 90 depending on where you are on the Cadillac. Without much. You're just going to bring the legs down to about 45 degrees.

Then peel up holding the feet in place. Ah, inhale. Keep the feet in place, XL, roll down. We'll keep those feet in place. Keep those feet in place. I am indeed talking to myself and let the legs back up with the pelvis released. Number two, exhale. Reach the legs first. Get him down, then peel to them reaching lot.

Remember this feeling when you get into hanging back later? Roll down. Well, those feet, they're gonna want to pop up on you. Gotta use the Hammies. That'd be hamstrings of course, and again reached down. This might be the hardest part of the whole magician series of getting into it. Huh? You're floating your light. You're easy and down we go. Think of stretching those legs away as you peel down.

Okay. Clickbait and bend of the knee. We're going up again. We're going to stay up there for some circles. We won't be there long. Let's go. Legs down first. Don't move the hips until about, now we roll into it. Okay. From here, hip stay where they are. Legs go down around and up. One, two, three. Don't let your body go up and down four and reverse that and scoop down like you're grabbing something with the back of the legs to pick it up.

Three and four and five. Hold the leg still and stretch your spine back to the mat and let the legs back up tonight. All right, love it. Take the feet off and we count. Okay. Arm Springs. Okay, so let's do a little [inaudible] standing arms. So what that means is we're going to need to move our arm springs down.

Um, I'm going to get the legs springs out of the way, but the moment that my out of the way, it's just putting on the Cadillac. I don't put it on the floor. Bringing the arm springs down to the crossbar. And as far as where to put the cross bar, um, I'm going to leave it. You could lower it down to shoulder height, but then I just have to step further away. So it's where it is. I'll just have to lean a little bit more. That's going to be the only difference from the Bassey folks who learned it to bring the bar down to shoulder height cause then it's a whole camera change and we don't want to do that. Okay.

So we're doing a chest expansion. You're upright and sorry, I'm just moving them out a little tiny bit wider cause I have so many options on this Cadillac. It's great. We reached down and back. If you focus on your hands, you're going to end up throwing the shoulders forward. So let's again pretend the strap or the handle is at your upper arm while you keep the rest of your body still you're working both directions. It's a sensation of reaching down and forward and down and back. Turn yourself around. So you're in between the two handles for hug a tree right in the middle. Again, I'll have to step away and lean a little bit just because of where my crossbar is, but I want to find that resistance. So from here, keeping the collarbones wide good.

It's like there's a, I know we used to say a giant fan of air holding you up, sort of like a little ski jump. It's not as super severe lean, but there is a bit of me having to hold myself up as I lose tension in the springs. As they come to the back it's like can you hold yourself without just gripping at the toes? When you lose all your resistance, they're changing it to an app circle. We go to the front, turn the palms down and reach the arms up around the side. You can still see him in your peripheral vision and forward and I'm going to step forward a tiny bit there. There we go. That's more like it. I don't want to lose complete resistance there because then you do have to hold with something else.

I want to have to hold with both sides of my powerhouse or trunk. Go for one more into the front. Reverse that open wide. They come up by the ears and tackle. Open wide up, feeling the length of your spine all the way through the tailbone, all the way through the heels as if, or just one long line. One more. We'll go into punching. So from a shoulder height, you bring both arms back, extend, I'll say right arm. And then as I switched to the left, there's no rotation happening in the trunk and I don't let that elbow get behind me. So it's not really like a punch. It's kind of a funky punch.

Keep it around the side so you're challenging more the middle than your arms. And we go in here, in here. Okay. Just, it's a bend in a straight into the elbow. Okay. Take your arms behind you now and do a little bicep.

So you'll have to step forward. Most likely. And if you can't get resistance, you've got to lower that cross bar, otherwise you're going to be leaning way forward. Okay? But there is a lean and we keep those elbows up behind us and nice and high and bend and straight and [inaudible] chest is open. Ribs are, I won't say close, but there's certainly not flaring up. [inaudible] you're not forcing a pinch of the shoulder blades. They are close together, but it's just holding the position. Work in the biceps. Hi Dee. I love this. Almost more for the stretch across the shoulder and the chest that I need so much. And if you're sitting in front of your computer, which I believe you are, you need it too. One more time. And thank you by the way. Okay, that's enough of that. You can put that away. Okay.

We got a little rotation, but not a lot. So next class you're going to have to do one with a little bit more oblique work than what we've done, but going straight to the m trapeze to grab your trapeze, do a little hanging back and call it a day. So a couple of things we've been doing this whole time that we can apply here. Um, and that is the sense of using the abdominals with hamstring. So make sure your bars tight hanging, you can adjust.

I'm only gonna do two or three, uh, as you need to. So when we take our arms, I'm going to guess where I'm at. You may want a sticky mat for this. I'm going to give it a shot without, we come down to a long position already, so you're ready to go. You're not hanging on your shoulders. You're already engaged from there. You can either just step or jump into it. I'm going to step into it at this point, hooking the feet out and come into where you have back extension, meaning you're not just rounded and hanging out, waiting to go. You're in fact pulled yourself into my back is alive and wasn't that the point of class. From here, I have a little engagement of the hamstrings.

We go into the articulation, the pelvic crawl, reaching the feet through those bars, looking for flat spine basically. Then continue, although now I'm thinking my thoracic's fine. I reached the feet away from my upper back and my upper back reaching around in outer flat and then articulate back through. Keep the shoulders in place all the way back to the start. Inhale a little quicker. [inaudible] furling pass through that flat spine. Don't force the hips to the sky, rather pull the back into upper back extension.

Good. Then inhale and one more suffer through your hands. If you need a break, take it. You can come back. Fine. Yeah, it has. I reached my chest through my arms. I reach my feet. Okay. Away and back. Finish it and step out, and then just come on down.

Let's just finish with a little bit of a deep breath into a roll down. So inhale, feeling the extension you just gave yourself. Let your head come forward. But we're not slouching. We're not collapsing. We're keeping it lifted for feeling energy. Hopefully running through our bodies. I know I am.

Inhale, exhaling up. Keep the space you've created. Give yourself space. One more deep breath without the roll down in here. And exhale. Thanks sir.