Arm Chair Challenge

Hi everybody. I'm Julian Middle Foot and I own and operate JL body conditioning down in del Mar, California. Uh, Susan and Justin had been kind enough to be my demonstrators for today's class, which is an arm chair. I've been using this piece of apparatus for 35 years and I use it on every single routine that I have been using that I've been doing for 35 years. So let's start with a little 40 to 50 minute class. So you're going to sit with your back here, bombed their feet down on the floor.

Your feet are going to be hip with the part needs to in line with the hips and the arches are going to be lifted. There's even pressure to the metatarsal heads. Movie head of Stanley Ford. Significant. Thank you Susan. Good. Okay, we are taking yellow screen today and you're going to drop the arms down by your sides. Palms off front. You're going to draw the stomach in, shoulder blades back and you've got to push through the heels so you get the lower back light up against the back of the seat here. Your shoulder blades are backed down onto the back of the table. Also, the Chin is lifted slightly. Good shoulder blades back. Gently soften the elbows. Take a deep inhalation. Exhale, arms come forward to shoulder height. Turn the palms to face one another.

Open the arms out and bring the arms down. Bring them forward, palms face one another. Open the arms out and bring them down by the sides. And again, forward palm face, one another. Open and bring them down. We're going to bring the tempo up, a little up face one another. Open and down. Bring them forward. Face one another. Open and bring them down.

You push into the hills. Thank you. Push them forward. Palms face, Chin up and down. And again, palms forward and face one another. Open and down. One more. Bring them up. Face one another. Open and down. We've versed, open out to the sides. Bring them in directly in line with your shoulders. Turn the palms up, bring them down by the sides. Open them out to the sides. Bring them in. Push with the heels. Joel the stomach in, palms up and bring them down.

Shoulder blades. Pull back out to the sides, bring forward palms to the ceiling, pool the scapulas back open and outs. Bring in palms up, palms up, and bring the scapulas back together and down, up, out, palms up and bring them down. Push with the hills just in. Bring your left leg in out. Bring them in, palms up and bring them down again. Out to the sides. Dream in, palms up and down, all the way up. This time up towards the ceiling. Arms come down, shoulder height. Turn the palms up and bring them down. Shoulder blades are dropping for me. Open the arms out. Lift the arms up and bring them down.

Turn the palms up and down and all the way up in and bring them down palms and bring them them again. Up towards the ceiling. Palms down, palms up and bring them down again. Out to the sides. Lift them up, bring the arms down, palms up, and bring them down to more onder. Bring them down. Poems up, bring them down. Good men last time up, palms down, palms up, bring them down. Good. Bring the arms all the way up, place them at your tempos, put into place the palms down. Hold the stomach in, let the fingertips touch to the spring relaxes. Don't change anything in the torso towards the hips. Gently exhale as you push the arms straight forward. Let the fingertips touch. Do not yet your shoulders come forward. Pull the shoulder blades back, bend the elbows back and gently push forward and gently back.

And again, push forward and gently back again. Push through the hills, push forward and gently back. Good. Try not to let the palms go flat. Push forward. Palms are facing down and bend. Vegas isn't. And again, push, push with the hills. How would you tell me in the shoulder blades down and again and push forward. Lift the chin slightly and pend and again, push forward and bend and again, push forward. Draw the belly in tight and bend and again, push forward and in two more.

Push forward and bend. And again, push forward and bend. Good. Place the hands back behind the head or the belly in Palais Elba is way back behind. You. Take a deep inhalation, round the back, slowly one vertebra off the table as you drop your forehead down towards your knees. Now slowly roll your spinal column back, one vertebrae at a time, stacking the spinal column and again, Joel the stomach in. Roll the spinal column down. Second back for me and roll them all the way down. And then roll the spinal column back. One Vertebra at a time, all the way back. Shoulder blades down, mate and again and gently rounded down. Pull the ribs in, push with the heels, hold your stomach in and slowly rolling back.

Drop up your left shoulder, Susan, Erica, and again chin up and gently round it down. Think of pulling the ribs back for me. Thank you. And Roll it down. Now the ribs move back. That's the first thing to move and roll all the way back. Shoulder girdle down and again, ribs. Pull in, round it down and forward.

Push with the heels, put your stomach in and gently roll all the way back and again, shoulder blades down and roll it down. And for drill the ribs in. Suck the belly in Nice and tight. And gently rolling back last time and roll the spinal column down. Roll it down, squeeze the legs nice and tight. Good. Now close your legs together for me. All the way nice and tight.

Draw the stomach in. Do not let the knees come apart. Gently push through the foot and extend your left leg straight out and gently bend and again, and the right leg gently out. Andy, do not let your knees come apart, right? The least stay together and they extend out. Just like a little canned cane dancer. When you push out, try to push down through the soles of the foot as if you're gouging sand or leaving an indentation in wet sand. Push it down and down and in and again and gently push it out and in and again, push and im and again toes. Push forward, knees together and gently bend. Good. And again, push it forward and in and again, get your chest further down for me if you can.

And in an, again full head down for me there you're just ending. Go One more time and the last one and gently up. Good arms go straight up towards the ceiling. Drop the shoulder blades down, open the arms out so they're a little wider than the shoulders. Keep the scapulars down. Take a deep breath in. Gently rolling your spinal column down.

One Vertebra at a time. Stay there, extend the right leg, squeeze the leg together and bend the knee in and then extend the left leg. Bend the knee in and roll the spinal column back. One Vertebra at a time. Roll it back. Good. And again, roll the spinal column down. Good. Extending the left leg. Squeeze your knees together and bend and rightly. There we go. And bend and roll back. Good and again, and down it goes.

Roll the spinal column down. Extend the right leg out and down. Extend the left leg out and down and roll it slowly back and roll it down. Stay there. Extend the right leg. Make sure it's parallel externally. Rotate Dorsey, flex the foot and squeeze the insight of the legs.

Small pulses with your forehead down to the knee. 10 of them. One, two, three, four. Turn that leg out. Justin. Six, seven, eight, nine, 10. Bend the knee. Good. Going out to the other side. Extend the left leg out. Flex the foot, rotate. Squeeze your knees together. And smoked. Policy's one, two, three, four, five, six, seven, eight, nine, 10. Roll the spine all the way back. Any pain at all? Good, nice and flat with the back. Gently tilt the torso forward. Keep it flat for me. Now to get the client where you want to get them, you're going to place your hands below the shoulder blades and you get to pull with your forearms to flatten the spine out. Shoulder blades down. Stay there. Hold the arms where they are. Justin, just go back to the table for me. Okay, so he's going to round his back forward. You as a teacher, place your hands underneath the shoulder blades.

You pull your shoulder blades forward towards the knees as you flatten you now. All right, shoulder blades, pull down, arms pull in. You're going to do the swimming arms up and down with the arms. 50 up and down. Up and down, up and down, up and down. Up and down. Up and down. Move your arms a little faster.

Bring them in tighter for me faster with the arms faster, up and down, up and down, up and down, up and down, up and down, up and down, up and down, up and down. Shoulder blade to down stomach is in. Keep moving stomach in tight. Keep stretching. Keep stretching. Keep stretching. Keep stretching. Keep stretching and relax down. Good. Turning around for me. You're going to keep this tailbone down on the edge here and your feet are going to be food. You're going to grip the sides of the table within these yellow springs again. Okay. Shoulder blades down. Move your tailbone back against the edge here for me. Come back a little more.

Squeeze your knees tight. Show plated down ribs. [inaudible] pull the scapulas back you like in a superman logo. Comes across his shoulder blades and down towards a Secam. Here you want to think of putting the scapulas back and down and the ribs pulling arms. Pull straight back level with the hips, shoulder blades looking loud gently with the arms straight. You pull them back and bring them forward.

Pull them back and hold it for one to bring it forward. Pull them back, hold it for one, two, shoulders, Bam. Three and bring it forward. And lift the chest as you pull it back. One, two, three, four, bring it forward. Pull it back. Five one, two, three, four, five. Bring them forward and again, pull them back. One, two, three, shoulders down. Five, six. Bring them forward and again, pull them back. One, two, three. I'm going to go up to 10 but when you're teaching this, you can go up to five for however many you want. We're going to go up to 10, pull them back, and then what I'm going to do is I'm going to come back down to five. Okay. And gently, slowly hold the stomach in. Bring him forward and pull back for me. And Nine, two, three, four, five, six, seven, eight, nine arms forward and pull them back. Halfway points.

So one, two, shoulders down. Three, four, five, six, seven, eight, nine, 10 bring him forward and pull them back for nine. Pull them back. Shoulders, back. Sit Up. Two, three, four, five, six, seven, eight, nine on foot, and pull back. One, two, three, four, five, six. Shoulders down, eight and forward with the arms and pull back again. One, two, three because in the fingers for eight and arms forward and pull back. One, two, three, four, five, six, seven arms. Come forward. Squeeze your knees, pull back one. Pull the scapulas back. Five, six, seven arms. Come forward and pull back. Squeeze the knees. Two, three, four, five, six. Bring them forward and again, pull them back. One, two, squeezing these four, five, six arms forward and pull them back.

One that the chest, three, four, five, six, arms forward and pull them back. Five one, two, three, four, five and we'll act and not we glad we're not going all the way down to one. Okay. However, your hands now are going to be at your hips. Your elbows are going to pull way back. Your forehead is going to pitch forward and you're going to be flat.

So your forehead is on the edge here. Okay? Your back is nice and flat. You hold your tummy in. Bring the hands next to the hips and the elbows for me if possible. Pull them way back. Why? Back here? So the chest is forward and open. However your bottom rib is going to pull in and support your lumbar spine.

Stay there, extends the right arm only. Extend the right arm back and bend and the left arm out and in right arm and bend. Lift on and bend and right on. Drop the scapulas if you can. Try to keep the Trapezius, beautiful it and right and back. Two more left and right kind of fast. Here we go. Right, left, right, left, right, left, right, left, right, left, right, left, right, left, right, left and relax. Good. Bring the arms straight out towards the sides. Drop the shoulder blade down, palms are back towards the cameras. Good shoulder blades are down.

Extend the fingers. Arms are straight out. Squeeze your knees, drop your shoulder. Plays down. Small pulses. One, two, three, four, five, six, seven, eight, nine, 10. Again, two, three, four, five, six. Shoulders down, 10 again, two, three, four, five, six, seven, eight, nine, 10. Last set. Two, three, four, five, six, seven, eight, nine, 10. Relax. Sows are the feet of here laying down and your bank, you want to work off? The lights are a little warm in here. You ever, ever tell or not? Hang on. We will get it miraculously from heaven. Let there be a tell and look there was one that I can't catch or see.

Okay, so you're going to lay down your backs for me. Okay. Your feet are coming up. Okay. You're going to make a 90 degree angle. Okay? Hips are directly in line with your knees. Knees are directly in line with the heels so they're gonna be slightly apart. Okay? You Arches lifted weights down on the, um, on the lateral side of the foot. Okay. The Archie's are lifted, the tailbone stays down all the time. All right?

She's gently gonna bring her fingertips up towards, thank you, the chair, and then gently rolled in. Take a deep inhalation to prepare. Exhale, curl forward. Tailbone stays down and inhale back and again, exhale up. We can, can you still hear me? And then can you hear me now? Can you hear me now? Good. Okay. And gently off we come slowly just to there and down.

Drop your tailbone into my hand if you can. There we go. And again, gently up, tailbone down. Drop it down a little more. And Dan, good security. There we go. And again, up. Better. Drop it down and then squeeze your knees tight. And again, pull them down with a side him up as the arms come forward. Stay there or the stomach in tight. Squeeze your legs now. Nice and tight together. And your feet.

Bring your arms down closer to the floor. We're going to do the hundred arms. Breathe in. Two, three, four, five. Breathe out. Two five. Breathing to little foster with the arms. Breathe out. Two, three, four, five. Breathe in four, five and out. Two, three, four, five and in two, shoulders down and up to five. Then in two, three, four, five and out. Two, three, four, five. Breathing, four, five and out. Two, three, four, five. And in, squeeze those knees nice and tight and out to five and in.

Squeeze the Lee's nice and tight. Hand out. Two, three, four, five. Again, one to five and out. Two three shows a down, breathing, two, three, four, five and out. Extend the things for me into three, four, five and out for five and in two, three, four, five and out. Two, three, four, five and relax. Turn your palms up towards the ceiling. The elbows close to your torsos. Neve your head and shoulders down on the floor for me. Okay, gently pull the elbows in. Fold the arms up in a bicep curl and gently extend them down nice and calm.

Fold them in and extend them out. Fold them in and extend them out. Squeeze the elbows together. Pull them in. Tail bone down and out. Shoulder blades down on the bank. If you can help it, bend them and down. Put his capitalist back. There we go. But lifted Chin in and down. And again, fold them in and down.

Squeeze your knees nice and tight and fold them in and extend them out. And again, fold them in and extend them out. And again, fold them in and extend them out. And again, three more, one and down and two and down and three and relax. Leave the arms down. Extend the legs up to mid place on this back. Extend the legs just a little bit more. Okay, good. Leave your feet where they are. Slide your hands up towards them.

These rounding the backup for me all the way up nice and high. Imagine there's a bar or two by four across the smaller the back you lift the chest up and over. That bar head goes back behind you as the crown of the head touches you. Then drop the chin to the chest and around the back as you curl forward and again, rolling forward. Lift up shoulder blades down for the season and relax slowly for a little slower. Exhale up. Good.

Lift up for me higher and gently down. Good and exhale up. Stay there. Now lift up for me up open, shoulders, back, shoulders back. Beautiful and gently down and again crushed my fingers as you come up and lift and then you can stretch your legs just a little bit more. There you go. And up head goes back and left shoulder down and up and again and rounding forward and chest and head goes back. We now reverse it. Chest comes up, head comes forward and roll the spine slowly down. This is the hard one.

Crown of the head goes back, chest lifts up poor with the arms lift all the way up, good and Chin drops and you roll down and again, roll the spine up slowly. Good and forward. And again, lifting up. Now Arch your back high more. That's where in an ideal world I'd like you and roll slowly down and again, lifting up beautiful and down. And again it goes back, arching back, shoulders down, left one especially for you Susan. Good and down and the game.

And gently up we come. Show blades down. Lift the chest, stay there, flatten your back out. Bend and straighten you arms. 50 Times one, two, three come up. Just a tab there for when the small five, six, seven, eight, nine, 10 if the chest, one, two, three, four, five, six, seven, eight, nine, ten three, two, three, four, five, six, seven. If the player nine ten one, two, three, four, five, six that chest up and lost that ten nine, eight, seven, six, five, four, three, two, one. And relax. Good. You can let the show at these straps go. Formula Swings go good. You're going to stand up for me. You're in a place, your foot in this strap and you're going to put your right foot in. Okay? Your left foot is going to be parallel or level with the front of the table here, floods to the box.

You're going to extend the leg out for me or the way the arms are going to be out. And this is a balancing exercise, okay? You're gonna use your arms to balance. Your arms are just out of your peripheral view. Okay? So push the arms down, stay down. Okay. The stomach is in the lateral side of the foot, is going to put all the way in for me and then gently open it out and again and gently pull it in your carrier. And well, we don't see you out here, Justin. Don't worry. Don't fall over. Arms are out. And gently bring the login and open the leg out. Good Juniors up and pull it in and open out. Good. And again, pull it in and [inaudible]. Good closes up. There we go.

Slowly close them in and yeah, in good. And again, pull the foot all the way in the little toe must touch the floor as it comes in and your hand is there. If you need to hold onto the side of the table, holding to the side of the table, I don't care. And squeeze the insides of the lakeside and again, and pull a little toe in. Tech, tech, tech, tech, tech, tech, tight end in, so you lift everything up, shoulder blades down, stomach is in. Bring the arms down a little bit just to there and fold it in. One more time, fold in, stay there, bend the knee, pull the foot up to the knee and then gently push it down. And again, bend it. Slide the foot up to the knee and gently push it down. Good.

Lift the Chin up for me. Pull it in and bring it down. Good. Bend it up and push it down. And again, bend it up and push it down. Very nice. Bend it up and push it up. One more time. Bend it up and push you down. Good. Going to the other side for me. I forget what these are called. They just do double loop. Okay, so that's what we're using for the feet here. You slide the foot in. Alrighty.

Cinderella. Okay, good. You do go to the ball. Okay, slide the right foot out. Stomach is in. Okay. Gently bring the lateral side of the foot in. Good media as touch is good. And again, bring it in for me. Good. And our good. So what you see is the outside edge of the foot here. Gouging into the floor and again, pull it in for me.

Good flexor foot a little bit more. If it means you fall over, grab the table. All right, and again and pull it in. Good leg is nice and straight. Draw the stomach in tight and the back of the legs are nice and tight here. Okay. Squeeze the insides of the leg hard for me. Shoulders down, stomach in, and again, pull it in for me. Good toes are down for me. Susan, on your right foot. There we go. And pull it in and open it out and again, pull it in and open it out. Now pull it in for me. Stay there.

Now pull it up for me and gently pull it down. Good heel to the knee. You pull it up, but you stand up on that standing knee hard and gently down. Draw the stomach in. Squeeze everything nice and tight. Gently push down into the heel on that standing leg and the bending leg pulls up on the inside of the legs and pull up for me slowly and down and again, draw the stomach in as you lift up and gently down. Shoulders down for me. Good and gently. Up and down. Joy your belly in tight for me. Good.

And lifting up and down and the game up and down. Good. Turning around, going into the first side. Your foot is going back into the strap for me now. Okay, foot is in. Okay. Now you're gently going to go back to the standing side. Okay, gently come out a little bit further for me. Okay, stay there. Now. Squeeze your legs together for me. Nice and tight. Lock them together.

Lift up onto your toes. [inaudible] high, stay there. Okay. Squeeze the insides of the legs right underneath the cheeks of your bottom and gently Dorsi. Flex the right foot or [inaudible] and bring the foot out for me and close the leg in and up and squeeze. Good. So the leg that is standing there is parallel and the other leg good is turned out. That's the challenge. And it is a challenge. Okay. I'm holding her quite a lot because I don't want her to fall over.

But also the other thing is it doesn't matter. She's putting in really tight here and pulling the inside of the legs tight and in. Good. And again, Aaron, one more. Did you fall over? No. Good. And again, and pull it in. Good. Other side. Good. Good. Okay. Let me give you a hand here, mate. Okay. Squeeze your legs tight.

Come up onto your toes. Okay, gently out you go. Good. Keep that rightly Paolo for me, Justin. Squeeze it. Good. Turn the other leg out. You're good. And again, squeeze it in. Squeeze the leg in. Good. And Open it. And again, Tuck your pelvis under a little bit more. Good and open and again, close it and open and again, close it and open. Close it. I've got ya and up. Draw the stomach in and close it.

I thought I'd left those days of dancing heavily. Getting clothes in and out. And again, two more. Squeeze the inner thighs and out. And the last one. Squeeze it and relax. Good. We face the back of the seat we play. Say we are. Keep your foot in you. Place your right foot on here. Okay. Your right foot is back in front.

Okay? And make sure that it's level with the seat. Now you're going to put your other hand on the bar. Okay. You bend the knee up for me. You make it nice and flat. Your spinal column column on a diagonal and you push the heel all the way back for me straight. Okay. One straight line from the crown of the head to the heel. Hold it right there, Susan. Straight out. Okay.

I made sure that the leg is internally rotated. The stomach is in one straight diagonal. Okay? She gently bends the knee in and gently pushes out, allows the spring to be on the inside of the leg, just like a single leg. Good. Okay. And Bend as you would use on the Cadillac and in and again, and push back. Good. Work the back of the leg and in, open the knee. Good. And push back. Draw the belly in tight and again, push out and in and push out and in and again, push out and in and again, pushing back and in. Push hard into the heel.

Push back and in. One more time. Push out, stay there. Point the toe. Gently bring the leg across the other one and you can do 50 beats. One, two, three, four, five, six, seven, eight, nine. Tempo up. One, two, six, seven, eight, nine, 10. One, two, three, four. Hold the shoulders nicer. Still. One, two, three, four, five, six, seven, eight, nine, 10, 10, seven, six, five, four, three, two, one. And relax. Good. Other side. That's your burn. A little. Yeah. Yep. Okay. So when they push back on that straight line, okay.

The heel has energy into it. And the crown of the head has energy into it. The stomach pulls in tight. So when the knee bends, it pushes straight back and in. Okay? Nothing wiggles about. Everything pulls in tight as you push out and in. Okay. Unfortunately we don't have a mirror here so they can't see, but I'm their eyes today. And gently bend the knee and gently push back. Good. Make sure that the string is on the inside.

Push out nice and parallel and gently bend. And again, push back. Stomach is in and gently bend. Good shoulder blades. Pull down stomach pulls in as you push and in and again, push back, stretch, push hard into the heel and in and again, push back. Squeeze the inner thighs tight as you push back any pain other than the muscles working good. And again, your shoulder. Good Liz [inaudible] and you're pushing hard with your hands up against the seats here and up against the pole and your shoulder blades drop.

Your neck is nice and relaxed or should be nice and relaxed as much as possible. And your leg is straight. Okay? Stay there. Point the toe. Keep a toe where it is. 50 beats. One, two, three, four, six, seven, eight, nine, ten two, two, three, four, five, six, nine, ten three. Keep the hips nice and square. Shoulders down. Stomach is in one, two, three, four, five, six, seven, eight, nine, ten four, five, six, seven, eight, nine, ten three, two, three, four, five, six, seven, eight, nine, 10 and relaxed. Good. Going back to the other leg. Good your hands. This time both hands are on the seat like so.

Your right foot is going to be here for you and your left foot is going to be back. Okay? Now again, long straight diagonal line. Push out for me. Heel up to the crown of the head. Nothing changes. Okay, you'd bend your knee for me. He pushes the leg out. One the toe at this point goes pointed and bring the leg parallel out to the side. He brings it back. He bends the knee, he pushes the leg back. He points the toe, he brings it out to the side parallel. He brings it back and he bends the knee. He pushes the leg back as he draws the belly in. Would you like me to tie that up for you? Bring it forward? Yeah, I think so.

Yeah, and again. Okay, keep going there Justin. All right. What number you on? Don't tell me. 53 Oh good. Okay. Gently push back and bring it forward for me. Push it back now bring it forward, pointed good hip. Stay square inside of the legs.

Pull together as it comes back and then it bends. Good, and again, push back. Bring it forward and bring it back. Good. Bend it in Dorsey Flex and push it back. Open it parallel and back and again, bend it and push toe pointing forward and bring it in and bend two more and push back. Open it, bring it out and bend last time. Push it all the way back. The arms could be a little straighter if you could.

Good. Stay there. Now stay there. Push the leg straight back for me. Hold the stomach in small circles. 10 each way. One, two, three, four, five, six, seven, eight, nine and 10 with us. Two, three, four, five, six, seven, eight, nine. Another set one to stomaching. Three four, five, six, seven, eight, nine, 10. Reverse one, two, three. Stomach in seven, eight wait on the little toe and relax. Good. Other side legs.

A Paolo stomach is in pushing back. The swing goes on the inside leg. Good point the toe, bring it forward and bring it back. Bending. Good. And again, push it back. Open it. Keep a toe pointed where you back when you bend it. Let the spring go on the inside of the leg. Push it back. Open it.

The reason why I want the spring to go on the inside of the leg. Okay. When it goes out. Okay. Is when you push out, you wouldn't bring the knee in like so. Okay. That would be in correct alignment. Okay? So when you bend your knees, I'm going to get in trouble here for me. I don't like the knees together. I like the knees slightly apart. So you wrap the muscles in the back of the leg. All right? So when you push back, if the spring is in the center, it's going to go on the inside of the leg. All right, gently pushed back for me.

Bring the toe forward, bring it back and bring it in. And again, push it straight back. Good bended in. Push it back and bring it forward and again for your back and in and again and again. Push it back and bring it out there. We do the circles on the other side. You, that's what of thought. It wasn't double check. Just double checking and [inaudible] one more time. Pushing back. Bring them out. Stay there.

10 circles one way and it was who sits right would lie to me. Four, five, six, seven, eight, nine, 10 reverse two, three, four, five, six, seven, eight, nine, 10 again, two, three, four, five, six, seven, eight, nine, 10. One, two, three, four, five, six, seven, eight, nine, 10. Relax. Standing on the edge here for me please. Okay, let's take the foot out. Okay, good. So you can stand up there for me. Who have hold of the yellow actually grabbed hold of the purple. Okay. Standing on it for me on the seat, okay? Gently from there, you're going to hold your stomach in tight, okay?

You gonna to be in a parallel position, okay? Squeeze them tight. You gently pull the arms up, the size of the torso. Turn the palms up and push the arms up over the head. Did we lose that? And Jim down. And I think what we need to do is step it down and do he yellows. Okay, let's do the yellows. We don't have any Superman's in here today. Okay?

Who didn't eat their Wheaties this morning? Alright, gently pull them up for me. Palms turn up and gently push better there and gently lift. Step you down. Let's step you down. Okay, now leave one foot forward. Okay. Step one foot on good. Gently pull them in and side them up. The sides. Turn them up and they'll push better there. Come on, push them up and gently bend them in and down. As you see, we are not turning around and push good.

Draw the belly in and gently down and push. We have not as the saying goes padded, um, the clients or nor have we changed X. No. Have we told the, the good, the clients here what they're going to be doing and in and again, Joel the belly in and bend them and gently pushed straight up and down and in one more time, put them up, locking out, push and then, and again, any shoulder rotator cuff or any issues whatsoever will come up in that exercise. I would not do that for the time being. Okay, you're going to sit down for me facing that way. Good. You're holding onto the yellows again for me. Good. You're going to squeeze the leads together for me nice and tight. Okay.

Push the arm straight out forward. Turn the palms down. Gently lift the arms all the way up and open the arms out to the side. Bend them in. Push them forward. Palms are down. Lift them all the way up and bring them down. Okay, so it's sitting tall. Push out. One little thumbs down, thumbs, little toes, although a little fingers up to the ceiling. Open the arms out, bend the elbows in and push them forward. Thumbs down, lift the little fingers all the way up. Good. Shoulders down.

Open the arms out and down and again, bend them in and push them forward. Thumbs down, lift everything all the way up tall. Open them out and bend last time soon to be pushed forward. Good. They only go, everything lifts up. Everything goes down. Good hands are on the thighs. Stomach is in. Okay.

You gently round your back as you push you on him. Spoon, get your back flat. Arms next to the ears and then roll the spine slowly back up against the back of the seat. Good. Arms down by your sides. Hands on the thighs. Good. Push out. Round your back and push the flat. Beautiful. Slowly roll the spine down. Drop the chin, one vertebra at a time. Arms go down. And again, rolling forward. Stru itch. Lift them up, shoulder blades down, Chin drops slightly. Come all the way up and bring them down. One more time and gently pushing forward. Stretch. It's just ostrich.

Lifting up all the way and bring them down and relax. Good. Laying down on your backs again for me. Your feet up against the sink. The stretch here. I think it's the seat. Okay, good. Okay. Push it out until your legs and nice and straight for me. All the way straight. Good. Hold the stomach in. Lift your right leg up towards the ceiling. All the way up tall. Okay.

You gently round your back as you it all the way up and forward. Stay there. Okay. Leave the leg way it is. Lift the arms up to level with the shoulders here and then arch your back. Look towards the floor as you go all the way down and then roll the back down and curl up. Up to the legs. Good. Arching back. Good. And then slowly down and Tuck the pelvis under. Hands drop to the floor.

Hands dropped to the floor. Okay. With the leg and up we come. Hit goes back all the way back and drop the Chin and low all the way down. And again, up we come all the way up to the leg to the knee, arching back flat and down and rolling down. Other leg. Leg comes up. Nice and straight hips down. Gently side the hand up to the knee. So ACIC extension head goes back for me all the way back. Good.

And then roll it down. Anagen up we come, curling it up and lift it up and back and gently den and again, all the way up and lift and all the way down. One more time and gently up. Head goes back all the way back and gently relaxed. Good. Letting go for me. I've got your foot goes in a strap again. One foot, you can stay laying down. Oh, Oh yes. We're getting a lot of exercises today. Okay. On the front here for me. Your left foot. Okay.

Push out into your straight bank. Okay, good. I'm going to move this back just a little. Okay, good. Okay. Straighten the leg. Good. Okay there gently. Okay. Lift the leg up towards the ceiling. Stay there. Okay. Bring the leg across. Take it out and bring it down. Lift it up, bring it across twice. Two and down. Lift it up, bring it across. One, two, three and down. Lift it up. One, two, three, four and down. Lifted up.

Five, two, three, four, five, down, up, six, two, three, four, five, six. Down, up. One, two, three, four, six, seven. Down, up. One, two, three, four, five, six, seven, eight. Down, up. One, two, three, four, five, six, seven, nine. Down, up. One, two, three, four. Keep this hip down and down, up and across. One, two, three, four, five, six, seven, eight, nine, 10 and again up and one, two, three, four, six, seven, eight, nine, down and eight. One, two, three, four, five, six, seven, eight and down and up. One, two, three, four, five, six, seven, down, up, and one, two, three, four, five, six, down, up, inner thigh. Two, three, four, down, up, four. One, two, three, four. Down, up. One, two, three, two. Up, one, two, down, up, one and relax and gently bony up. Let's go to the other side. Gently take a deep breath in. Good Jimmy. Lifting the leg up and going across. Take it out, bring it down, lift it up for, and of course, one, two, and down. Lift it up. One, two, three. And down, up one, two, three, four. And down up. One, two, three, four, five, and down, up. One, two, three, four, five, six, and then up. One, two, three, four, five, six, seven. And down, up the, lacks the fingers. Six, seven, eight, down, up. One, two, three, four, five, six, seven, eight, nine. Dan, up. One, two, three, four, five, six, seven, eight, nine, 10.

Relax. Nine. Up. One, two, three, four, five, six. Keep these Hicks nine and down and up. A drop. This hit the two, three, four, five, six, seven, eight down and seven. One, two, three, four, five, six, seven. Down, up. One, two, three, four, five, six, pointing the toes up. One, two, three, four, five. Up. Four. One, two, three, four. Down, up. One, two, three. Den, up, one, two. Then up one, two, down, up one, and relax and rode all the way up and relax. And that Miley Lane, juicy to 45 introduction, chair, clause. Thank you very much. Thank you everybody. Okay, good.