Energizing Cadillac

Hi there, Leah Stewart. And today we're going to be doing a Cadillac class. Um, we're going to do about a 35 minutes or so Cadillac class here. It's just kind of focusing on, um, using our push through bar and just having, having a little bit of fun with some of the, some of the traditional repertoire. So how I would like you to set up your Cadillac today is, um, you're gonna have your push suit bar with no spring on it, but I'd like you to take two of your arm springs with your handles and place it up just on the Poles here on the notches that are, um, at the very top of the pole. So that's going to be a setup for part of our warmup.

And then over here on the other end, you're gonna have your hip springs set up on your cross bar. And then I'd just like you just so it's in place for us. You're gonna have your, uh, roll at bar with your two yellow springs, uh, attached up to the top there. Okay. So we're going to go ahead and begin in a supine position lying down on your back. You're going to place your feet just about your insteps right on your push Sioux bar.

And I'd like you to scoot nice and close just so that you can feel that you have that Nice 90 degree angle from your hip to your knee joint so that you're close enough but not too far away. And we're going to do some nice movement here, working on some stabilization of the pelvis and some disassociation at the hip joint. So before we do any movement though, I'd like you to just settle into your position filling your shoulders. Nice. It's an open and arresting onto the mat, filling your pelvis heavy. We're going to go into some breathing, so breathe in through the nose and doubt and inhale and doubt filling the rise in the fall of the chest, letting each exhale just breathing out any tension, any stress. One more. So carrying on with this breath, we're going to add some movement of the legs.

Inhale with your feet on the push through bar. You're going to extend the legs out in front of you, feeling that stretch through your legs. Then inhale, bend the knees and draw the push bar through and keeping a deep hinge at the hip and inhale, extend them out and the Xcel. Bend the knees and fold at the hips and coming closer heels toward the bottom and inhale. So it's kind of a swinging action, but you're still getting this beautiful dis association from the hip joint, this gorgeous, deep hinge. Inhale, working on that stabilization as you exhale and draw the carry, or excuse me, the push through bar in it. Fill that flattening of the abdominal wall and two more. Inhale, exhale, draw him. And one more inhale and the exhale.

Bring your right leg up to tabletop and continue with the left leg. Inhale, working one side. Exhale, Dryden, and inhale. Exhale, pull it in and inhale. Exhale. I think the Cadillac wants to sing with me and inhale, drawing it in. Exhale, feel that nice deep connection through the hip flexor and one more breathing and Gerad. And let's take the right leg down, lift the left leg up to tabletop and continue with the right leg. Breathing in and draw and inhale. Nice stretch to the leg and draw back in. So again, keeping that left leg nicest steady, so that flattening of the abdominal wall, that stabilization, pull it in. I remember the shoulders are nice and open as you just allowing your body to sink into the mat of the Cadillac here. One more time, breath in and the exhale.

Take the left foot back onto the push through bar. Extend the legs out and I want you to squeeze your legs together so that they're close. Now breathing and you're going to go into your pelvic curl. You're going to Tuck the pelvis and lift the hip set, keeping the shoulders down, pressing your arms down into your mat. Take your breath in [inaudible] and roll down. We're doing this with extended legs just to kind of allow the spine to roll, but not putting too much strain on the hamstrings and going that push to bar to stay through and feel that nice extension, that reach, that one long line.

Breathe in and roll down. Three more. Inhale and exhale. You will feel your hamstrings starting to kick in through the second. Even now this third repetition, breathing in and role. Be Cautious that you don't overarch your body at the top that you keep yourself in that nice straight diag. The line rolling up. Hold it, breath in and rolling down. Last one for me.

Breathe in and exhale app and I want you to hold this position and you're going to rotate your pelvis to the left. So going to drop the left side of your pelvis down. Inhale back to center. Exhale, rotate to the right and in how? Flattening the abdominal wall and rotate to the left. Feel the shoulders open the transverse abdominis in Nice and deep.

You'll kind of roll across the insteps. Have your feet on that. Push you bar. It feels good. And Inhale, twist back to center. Last one to the right choice. Just back to center hole there. Take your breath in and slowly, slowly roll down. Roll down. We release those hamstrings. They should be nice in a week now.

And Ben Genesen so come back and scoot a little closer to the Pushtu bar with your bottom and you're going to take your arms, the above your head around and go into a hundred prep here. Keep your feet nice and steady on your push through bar. Take your breath in and XL. Lifting up into your flection. Inhale, extend your legs XL. Draw them back and get a little bit higher into your flection.

And inhale back again. XL Up. Find the connection. Inhale, extend keeping the belly nice and flat. Xcel drawn and get a little bit more flection and inhale back so you're refining this beautiful rhythm as you come up through the body. Inhale, extend Xcel deep and through the transverse deep and through the whole abdominal wall. And back to center. Two more Xcel up. Inhale, reach XL. Z deep and and inhale back. Last one, feeling your spine loosen up and become warm.

Moving and XL holds her. Take your breath in. Exhale, give me a half of a pelvic curl up and inhale down. Okay. Breathe in XL halfway up with the pelvic curl, getting into the pelvic floor, getting those lower fibers of the abdominals really fired up. Exhale up and inhale. Keep the fluction all the way. Go to neutral. And then last one, keep the upper flection as you roll the pelvis down.

Hold it and take it back. Relax your neck here. Extend your legs all the way out for me, palms facing. And now this is a challenging exercise. Um, we're going to do roll lap with the legs up on the push through bar. If you can't do the roll at pier, go ahead and take those arms springs that we have and use them to assist you in this exercise. So inhale and we come into the first phase, our roll up. Exhale, we keep the legs where they are.

They might push a little bit forward with just fine. Feel that reach, breathe in and roll yourself down. So this is a continued articulation of the spine and roll all the way back and inhale, go into the posterior tilt. Feel that flection now. Keep that shape. That's a toughy. Keep that shape is you come all the way you soldiers over hips. Breathe in and then thread the belly button and feel that deep rolling down to the spine and open. And then inhale.

Exhale, feeling that power and that strength that your body has to lift you up in this position. Breathe in and roll. Just making our roll up. A little more challenging here. And inhale. Exhale. Now here you're going to grab the arm springs that are up if you don't already have them on in your hands. We're going to do a version of our kind of pike sitting pike and we're gonna get some arm work to taking your breath in. You're gonna press the arms down.

XL One up, Xcel two up, exhale three. So every time you pull those arms back, you're going to deep in the abdominal wall. You're going to hollow out even more. Three more, three. And to last one, bring the arms up, release them. Come back to the front, breathe in and roll down all the way and to the back.

And we're going to come up. Inhale, exhale. Now this time I want you to hold onto the bar. Then the knees, release the legs for a moment. Come into a little rolling like a ball position. Hold it. Place the feedback on the bar extended back out, and roll down. So we're just adding onto our sequence here. And inhale. Find it. Exhale. Keep the control and come forward. Stretching.

Grab the push through bar bends or knees and lift them off the bar. Holding the balance, feeling that deep abdominal, that deep. So as word, take the feedback on the bar, bring it back and roll down. How does that feel? Do you feel that challenged there? Your back should be opening up nicely and come all the way up. Feel that hamstring stretches your reach forward. Now pool everything, thread it in and balance. Bring it back down.

Keep it tight. Bring it out and roll. One more time. Inhale, exhale, and rotten hold. Now from here, you're gonna extend your legs up into a teaser. Bring it back and roll down. We're going to do this three times. I know we're doing lots of roll-ups here and come up coming all the way forward.

If you're using your straps here, at this point, you just release your straps, grab on to your bar, coming to the rolling like a ball, extend up into your teaser, calm back and roll down and do it one more time. So really nice sequence. You can see how we built on each repetition. Each time we just built a little bit more to that sequence, kind of making it more advanced as our body became more warm, come into the rolling like a ball. Lift the feet and extend. Find it, hold it, ring it in and extend out in a hold onto the bar and flex your feet.

Drive your heels into the push through. I feel that extension through your spine and breathe. Nice. So bring it in and I want you to keep your feet onto the bar, but you're going to grab the right arm spring with your right hand. We're going to finish this warmup with a little bit of a bleak work. You have the choice so you keep your left hand down on the mat or you can bring it behind your head to support your head and neck, whichever you feel more comfortable with.

But FFI are hip distance apart on the push shoe bar. Taking the breath in. With your exhale, you're going to curl up 10 to rotation and you're going to bring that spring across. So that right hand and handle is on the outside of the left thigh. So you're finding that deep rotation. Then inhale, drop back down, exhale, and it's in helping a backwards. Just going to do about five of these exhale. So remember you can take your hand behind your head as well. If you're feeling like you need a little support of the head and neck XL.

Uh, this is a toughie. This is challenging and this time we're going to hold it in this position. You're going to roll the pelvis up pathway and roll it down. Keep that flection and get a little more rotation. Roll up halfway, roll down, keep the flection, get a little bit more rotation. Last one, roll up halfway and go down. Get a little bit more and release. Good.

So we're going to sit up and we're going to grab the other arm. Spring in the left hand. Take your feet back onto your push through bar. Remember, your right hand can be either on your side of your waist or behind your head for support. So breathing in XL, curling up into the rotation, bringing the arm across and inhale. Take it down, exhale up. Good. Inhale down. Exhale, find the rotation. Keep the hips steady. Don't let the pelvis swift with you or the legs.

Keep it nice and steady as you find that twist and bring it down to more XL. Up and down. Last one XL. Hold it up. Take your breath in and give me a path of pelvic curl up and keep that flection. Rotate a little bit more as your pelvis comes down, Xcel rotate halfway up and give me a little more rotation as you come up a little bit more.

And exhale halfway up and finding the rotation. Hold it and bring it down. Lovely. So that is our little warm up here. So I want you to move into your foot worth. Let's go ahead and take these springs down so that they're out of our way and you're going to load up your foot, work with your bottom loaded. Any spring that you'd like.

You can do a two reds balloon or red, whichever you prefer. If you're on your balanced body equipment, speak. Sure your safety goes on first. And we're going to do just a little shorter version of our foot work today. We're going to do v positions, v positions, and then we'll do some single leg work. So we're going to start in a small v.

Oops. So feel free to put a little stack of something here if you want something to rest your head on. I'm not gonna use that today, but you need to do what's right for your body. So bring yourself into the position and we're going to go onto the small v [inaudible]. So heels are squeezing together. Pelvises down, hands are down by the side. Inhale, bend the knees wide in the pelvis. Exhale, squeeze it up. Inhale, bend the knees, exhale, squeeze. And so as you open, feel the pelvis of widening and as you close, feel the pelvis narrowing. Inhale, open. Exhale up. Last one.

Inhale, open and hold it here. Dropping the tailbone, give me five deep breath. Inhale. Inhale. So feel that isometric colds every time you exhale, let that pelvis open, wider and breath and exhale two more nice and heavy pelvis. Inhale, and with this last XL, press those legs up. Go to the Open v Y heels. So the heels are on the bar. If you can bring your toes underneath the sidebar, see of the push shoe bar, that would be great. And then Ding. Inhale, whining XL, driving energy through the heels. As you extend up, inhale down and exhale, drive the energy up through the legs. Three more feeling that deep hinge happen at your hip Xcel up. So you want that beautiful fold, reaching those sitz bones out and dropping the abdominal wall in.

As you extend that last two. Inhale XL up, you go and last one and we're going to hold it. Breathe in. Exhale. So feel that weight of the spring. Just really getting some good pressure down into those deep hip joints. Keeping that Nice isometric hold of the quads of the hamstrings of the hips.

Abductors and adductors and deep breath. Two more breath. Inhale and exhale. Last one. Exhale, press up. Feel that extension. Flattening the abdominal wall. Good and open. V On the toes. Let's go for five. Hear breath and, and yeah, breath and now think equal with your legs, both bending and extending at the same time.

Breath in and breath out. Opening the throat, relaxing the face and the jaw. Breath in and at. Feeling those legs. Working from those IC. Metricals we're doing. And this is our last one. Whole breathing. Can the XL, the idea where you Xcel is heavy.

There's all that weight breadth in letting the spine just soften and relax into your map. Three more. Last two, relaxing in the face. Last one. Press up. Feel that full extension. Great. And let's go onto the parallel feet.

I want you to bend your knees today for your calf raises. Now I want you to think about moving that push through bar. When you do your calf raise. So flex your feet, your ankles. So the bar moves down and point the feeds. So the bar moves up and flex.

But notice I'm keeping the same angle at my knee joint m point and flex and point and flex and point. Give me two more and flex. Now as you flex your fee, I want you to think about wrapping your toes around the bar. Now hold it there. Now without moving the bar very much. I want you to think of keeping the bars steady and I want you to point your feet and flex so your pelvis may roll a little bit, but try to keep it small points or feet. But notice how my knees now move closer to me.

So now I'm doing plantar and Dorsiflexion of the ankle, but I'm not moving my push through bar. So I'm doing two different versions here. So I'm going to fill this a little bit differently through my calves, through my peroneal is a little bit differently through my feet and through my thighs and point. But I'm keeping the bars steady and this movement kind of is accompanied by a little bit of a roll of the pelvis. Good. Last one and point.

Come back to center. Extend the legs up and bring them down and rest. Take your one spring off here, whichever you choose, and go ahead and place it down. I'm going to do one single leg exercise here. So up on the toes. Take your right leg all the way down to the mat, squaring the pelvis off, feeling that beautiful extension through your left leg, lots of energy through your light, right to excuse me, bend.

Feel that deep pains with that left hip and XL extended up. And then, and extend. We're gonna do one more just like this. And then we're going to add a fun variation to it and extend. Now this time as you bend your left knee, I want you to bend your right knee and bringing it as deep as you can.

So you're getting that nice deep painted at the hip joint, bringing that foot off the mat, the next cell extended all the way out on your mat. Inhale, bend like you're curling yourself into a tight little ball. You should feel that deep pelvic floor, that deep. So as work right here and deck cell extended out. Again, bent. Inhale, keep the chest open the throat. Relax and dry.

The energy down through the pelvis and through the legs as you extend them and then in Nice and deep feeling that control and Xcel. I love this deep lower abdomen massage. I get this deep pelvic floor connection I get from this exercise and Xcel hold it not to mention that beautiful work I feel in that left hip joint. Take the right foot up, take the left leg down, feel that wonderful stretch to the left, front of that left thigh now and let's do three normal bend. Inhale Accela as you bend that right knee, try not to let the right side of the pelvis slide up towards your right side ribcage to don't hike your hip, keep it down and Xcel.

If you keep that hip down, you'll feel more of that opening through the front of the left hip and XLF. Now we add the left leg coming in in. How? Find that deep connection XL, slide it out and reach. Inhale, find that z connection, beautiful connection and Xcel. Slide it out again. Three more bends it in. Xcel. Slide it out. That's looking good and two more.

Bring it in. Go, go, go, go, go and Xcel coordinating the legs. Last one, draw it in and we'll just hold it here. Feel that deep, lower belly massage, that deep pelvic floor connection, that stretch through your lower spine and XL all the way up and bring it down slowly. From here, I want you to take your other spring off and go ahead and come out from underneath that bar to keep it simple. All I want you to do is just take that strap and slide it over to the side and we're going to take our twin spring top loaded and we're going to load it straight from the side there. I'm going to go into our teasers today, but I'm going to add a little bit of some arm movements. So I want the knees to be at tabletop with an inhale. I want you to take your arms back over your head, XL, bring them back and through. Now in how you're going to start to lift the head, neck and chest, extend the legs and come up into that teaser.

Exhale, bend your knees as you start to roll through the pelvis and you come all the way down. So we're adding a little bit of arm movement through our teaser. And inhale, take the arms overhead. Exhale, bend, draw the rib cage and the sternum down. As you extend the elbows. Inhale, lift the head, neck and chest. No. As you start to go into the spinal extension, extend your legs and look up reaching up, finding that full back extension and exhale pelvis rolls underneath you. You Bend your knees and you come back down to more breath in. Feel that stretch through the lapse here. Exhale, coming back up. Inhale, deepen, deepen, and extend. Find it, find it, reach it, and exhale.

Roll back down one more time. And inhale, reach, Xcel. Extend. Inhale, nice curve and roll up. Roll Up. Find it, reaching it and down through your spine, through the articulation, and come back to center. So a fun little version of our teaser one there. So come on up and go ahead and take that bar down. And we're Brandon come over to the other side of our Cadillac for our strap work or a hip work rather. So we're going to do our two legs springs and a nice kind of short version focusing on circles today.

So paste your feet into your strokes one at a time. Find yourself in a comfortable position where you know you'll be able to fill the challenge of the resistance from the springs, but you'll also be able to keep your pelvis steady. So we're going to begin our hip brick series with some down circles. So we're going to go forward, down, exhale, down and up and around. So you know the rule is to keep your pelvis intact and neutral, nicest steady as you access your hip extensors to create that circle.

But as much as we want to strengthen those legs, we're also looking for that nice mobilization in the hip joint. So now we're going to add a little fun to it. You're going to go down with your legs. You're going to work with this as challenging as stabilization. You're going to take your right leg around and up.

Don't hit the spring like I did. Take your left leg around and up. Xcel goes down. Inhale, bring your right leg up. Exhale, bring your left leg up and exhale down. Inhale, bring your right leg up. Exhale, bring your right leg, excuse me, left leg up. Inhale and exhale down. So it's all about this circle coming up a little bit faster tempo, but you're not going to lose your stability and your pelvis. So bring it up. Left leg, up and down. Two more.

[inaudible] and down. Last one, up and up, and take it down. Now we're going to do ups circles. Bring the legs up and circle around, bringing the legs up. You should feel that nice hamstring work at this point. Those hamstrings should be talking to you, bringing it up and exhale down and up and circle around. One more time and up and circle around. And now we're gonna go right leg circles down.

Xcel left leg circles down and inhale out. Xcel right leg. Inhale, left leg. Bring it up XL. Inhale and bring it up. XL. Inhale and bring it up one more time.

XL Inhale and bring it up. So hope you enjoyed that. Working on that little stability of your pelvis coming to your frog. You're going to go three pushes out. So it's going to look like one. Pause to pause. Squeeze three. You're going to come in on three one pause to pause in three again, one and two, squeeze three and bring you down and two in three and go one.

And to wrap in, squeeze and draw in. So fill that deep hinge as you pull it in. Two more. One and two. Squeeze three and pull it in. And two whole three last one in one. And to squeeze three and draw it in and two and all the way in.

Extend those legs up. Good. And we'll bring the straps out. Wonderful. So that's a nice quick version of our hip work playing with some of arts stabilization. So what I'd like you to do is take your legs springs off of your Cadillac at this point. And while we're at this end of the Cadillac, we're gonna work on our arms. So go ahead and take that roll up bar that you had up and bring it down so that it's on the cross bar here.

We're going to sit facing the bar in a nice extended position. Now if your hamstrings are really tight here, you need to sit yourself up on a box. Feel free to go ahead and do so. Arms are extended, elbows are straight. You're sitting up really tall here. We're going to take the breath in and out. Excel, press the bar down and bring it up. XL, press it down. So the idea is that the shoulders stay fixed and set onto the back and we engage the lats and the posterior deltoid to pull the bar down, XL and down XL down. Give me three more down and to [inaudible] up last one and hold it, hold it.

Getting a little taller through the spine and slowly release palms facing up. You're going to do a row back with your elbows tight to your waist XL. Draw the bar back one. Inhale, extend. Exhale two. Inhale, extend. So you're squeezing the low shoulder blades and extend.

Exhale, squeeze and extend. So you're feeling those lower trapezius muscles, the Rom Boyd Muscles, and draw back in the back of the shoulders and forward to more and back and forward working on the postural control at the same time. And now here, hinge back for me. Keep your elbows and your, excuse me, your arms or upper arms at the same height and Bicep curl one, extend and draw the abdominal wall in Nice and flat. Feel that full extension through your spine, getting longer and taller with each repetition. Seeing if you can bring that bar all the way to your forehead.

Exhale. Okay. Feeling that strength just radiate out of your entire body for more it feeling stronger with each repetition. And three threading that low belly in so it stays in supporting that lower spine. So we feel that beautiful co contraction on your Trump. Hold it and up. So now to finish this armor series, I want you to take your crossbar here and take it down about shoulder height and maybe slightly above and make sure it's nice and tight.

And this time you're going to come under your bar and you're going to sit facing away. So with the feet flex, we're going to do it like a kind of like a chest press here. So taking the breath in, you're going to go straight forward and draw it back in. Now what you'll notice is because of the pool of the spring, your body wants to go backward, so it's going to take a lot of center control to find it right in the middle and not let your body be affected by that temptation to fly back from the resistance coming from the spring. Keep your elbows up and feel the Peck's working here and the anterior Delta Lights [inaudible] last one and hold Ben the elbows, keeping the arms at the extended, the upper arm at the same height. You may want to slide a little bit forward and extend them out.

As challenging as this is on your arms. It is very challenging on your torso for stability, bending XL, [inaudible] shoulders stay low and steady, or just getting movement at the elbow joints, bending in, filling the back, extension three more, getting taller, getting stronger to Xcel extent. Last one and whole day. And let's take a nice little rest there. So that's a good challenge, but I'd like you to do. Now, one more adjustment here is take the bar down just another couple inches. And when you go into are kind of rolling back, extension f kind of exercise, we're gonna come back through the bar and sitting up nice and tall, elbows to the side.

I want you to roll forward and push the bar forward. As you do. So inhale, I want you to extend your back and bring the bar out and notice this beautiful shoulder stretch that you get this nice back extension and then exhale curve back into the flection. And as you roll the spine up, bend your elbows. Isn't that lovely? So breathing XM, um, narrow or hollow, the abdomen and fold your torso over. Inhale, bring it up. Feel the extension. Breathing in a little bit longer, a little bit longer. Exhale, reach further forward.

Feel those shoulders and inhale, articulate up three more XL as a full the action as you come forward, narrow hollow in. Help in the base of the spine. Come up into the extension XL. Go further forward. And inhale, come up. Last one. And progressing forward. Down. Inhale, send all the way up, all the way up, all the way up. Exhale, bring it down and roll that roll up.

Feel the control. Feel the height and rest good when incorporate a little bit more rotation. So we're gonna come back to our push through bar and we're going to load it with one spring top loaded. I'm going to come into our side reach, but we're going to play with it a little bit. Adding some lateral flection and some back extension to it when call this exercise around the world. So taking your breath into prepare. Exhale, I want you to come into a deep posterior tilt of your pelvis in hell. Holding onto that barring hanging, you're gonna rotate.

Now you're gonna continue with your inhale into a back extension. Continue to make the circle around until you come into a lateral flection. And this is what feels so wonderful here. Continue until you come into a full spinal forward flection. And then inhale back up. Really Nice. Let's take a slow on the left side.

Exhale, come in to the poster. Your tilt. Okay. In how this is rotations, keep the abdominal wall flat in him. Same inhale as you lift your sternum up into extension. Okay. And then I want you to go into the side bend, finding that beautiful stretch watch come back through the center. And uh, let's do it again a little bit faster. Exhale in hell. Reach your arm, but feel the movement coming from your torso. Exhale into the lateral flection.

Feel the stretch through the waist all the way. Continue your XL. So we're going to do one breath pattern here, just really long and XL into the curve. Inhale, I said one breath pattern. Excuse me. I meant to keep the inhale here and then the Xcel into the side bend. Keep it there, keep it there, keep it there. Come into the flection, keep it around it, and inhale up. One more time each way. So this is a Yummy, wonderful feel. Good exercise. And Inhale, lift the certain amount up. It should put a little smile on your face. Come around, find the deep lateral flection.

Keep going. Finding the curve deep in it and that last one, and occur and hanging from that bar. Reach. Come around all the way around. Beautiful stretch. Find it, find a deeper curve and back up. Hold it nice and strong. Go ahead and rest.

Fantastic. Okay, so let's move into our last exercise here. You're going to have no spring on your push to bar, but you're going to come and stay on the other side of the Cadillac. And I want you to start with your arms at your feet about hip distance. And I want you to keep your belly button nice and tight and you're going to hinge into the movement. So I'm at this beautiful diagonal line and there's a lot of stabilization work going on in my body. So from here, breath and to prepare. Excellent.

I'm going to essentially stick my bottom out, bend my knees, and I'm going to let myself hang on the bar. So here I am with a flat back and I'm hanging. Then I'm going to sweep my pelvis down into a deep squat and I'm gonna allow myself to hang here and I want you to breathe and just feel that stretch through your shoulder, the heaviness through your pelvis, and that kind of lengthening of your spine. Breathe in. Exhale. As you start to use your legs to push up, you're going to slide your pelvis into a posterior tilt and you're going to roll up through your spine and through keeping your back flat and hinge forward. [inaudible]. So as a hinge back with the flat back, let yourself hang on this bar.

Bend your knees and glide your pelvis forward and breathe. Nice deep healing breathing Xcel. Use your legs depress rolls through the pelvis and gays in your abdominals. Come through a full articulation till you come to a flat back, a straight vertical spine, and then hinge forward. Exhale, hang then the knees and glide the pelvis forward.

This feels so good. Breathing in [inaudible] one more. Inhale, Xcel. Push with the legs. Curl the tail underneath you. Rolling up. Articulate, articulate, articulate. Let the head come up and hinge. Feel the stretch. Let's do one more to finish. Shango says a nice, cool down again, the nice shoulder work and some spinal work. That deep squat to just feel that warmth in your hips, the opening of your pelvis. Breathe in and push with your legs. Roll back, roll back and find it.

Pressing forward. Feeling that extension, feeling that strength through your body and slowly bringing it down and just breathing in. Soften with your breath. One more time. Breathing in and soften with your breath. Uh, let the bar go and just stand there for a moment with your arms just delicately hanging at your side. They can keep your eyes open or closed them and just feel how your body has responded to the work through all that deep abdominal work, that spinal work, that extension, the deep hip work. You should feel open and energized, inspired to move through the rest of your day with strength and ease and grace.

This is the wonder of what the Cadillac can do for us and for our bodies. So together, let's take an inhale as an exhale guide, and thank you so much for joining me today on the Cadillac. I hope that you enjoyed it. I certainly did. And if you have any questions, feel free to ask me, but until next time, take care. Bye Bye.