Lunge to Plank to Back Extension

Get your box, short against your shoulder rest. We're gonna go into one blue spring, a light spring. Maybe you might need a little bit more. You could do a blue and a yellow. One spring sometimes is a little bit too heavy.

So we're gonna put your foot on the platform. I've got my one leg back on the platform, the other leg, the toes against the box. And to start off with, we're gonna push out with the ball underneath the right hand. So you're gonna feel nice and secure here. And we're gonna bend the knees come into a lunge and we're gonna curl ourselves all the way up so we're sitting and then standing up nice and firmly shoulders over hips.

We're gonna push out and then bend both knees as we come in. Pushing out. Now can you see both knees are bending? Reach the ball out. Think of compressing the ball to really contract those pec muscles and connect the arms to the back.

That's kinda why we've got the ball there. So we can have some work going on that shoulder girdle, reaching forwards and back. I'm focusing on my balance here. It's just three more, three, two, and let's do one more. Now reach both legs out straight.

We're gonna go straight up and down. I'm just gonna keep my hands forwards here and going up and down. So you're zipping up, pelvic floor pulls up. Into your Mallett. Breathe. Here we go. Taking that balance up to the next level.

Let's do a few more here. Last time. Hold it here, bend that front knee so you're in a lunge, take the ball to the front hand. Now come into your plank position. So you gotta really work on that shoulder girdle here with that ball underneath the hand.

Reach out to the crown of the head. Now I'm just gonna push forwards and back again. So you can feel that unstability there and you're fighting to keep stable. Now tilt the pelvis slightly underneath you. There we go, pubic bone to belly button, and then reaching out in that long lengthened position.

Let's do one more. Come back. Now, we're gonna rotate. Reach the hand up in your side plank here. Now bring the carriage in as you side bend over.

Back out into your side plank. So you're in that side bend position as you draw the carriage in and back. So you're kind of cinching at the waist there. You can see my lowest rib. He's trying to join the hip. And back. Let's do a couple more lift up.

And let's do one more. Reach out. Hold it there. Turn it around. Now we're gonna bring the opposite leg forwards. Here we go. So now you got the opposite leg forwards.

And then we're gonna hold it there in that nice stretch here. Now We're gonna slowly close the carriage, knees are bent, drawing in those abs as we lift up and find your balance here. Now we slide out we bend everything in. We slide out. Remember you got a nice cup of tea on top of your head, and tea is very special to me.

You know, I am a Brit and I can't live without my tea. So if I've got something balancing a cup of tea right here, I am not moving. I'm going in one straight line. I'm sure most of you are thinking about a nice tequila or a piña colada. And I'm talking about tea. There we go.

Inhale Forest, exhale bring the leg in. We're working those thighs. It's fantastic. Dada. Can we do a couple more?

Absolutely. We're doing this. Now reach the legs out. Remember, we go straight up. Mallett.

I know. Think of the pelvic floor pulling up. I'm looking forward. That's why I'm not looking at you. I'm focusing on one spot so I can balance. So please Have your attention here, don't be distracted.

This is your time. It's the time to work on your body, your mind, and your mind body connection. Can we do one more? Fantastic. Go out into your lunge.

So I'm into my lunge. Now the ball's gone into the backhand now. Hold it here. We're gonna go into a plank. So you remember our plank position. Hold your plank. So already, my shoulder girdle here has gotta stabilize even more.

Gonna push the carriage forwards and back. Now I'm looking forward, so I'm not dropping my chin to my chest. I'm reaching out, and that's what you're going to do. Now, slightly tilt the pelvis underneath you, your pubic going to belly button, those lower abs are on fire, There we go. And you're just moving at the shoulder joint. Nothing else is moving.

And that's hard enough. Okay. Let's do one more. Inhale. XL now stack your wrists underneath your shoulders.

And we're gonna turn around into your side plank, ready side bend, and then bring it back. Side bend, close the carriage, There's the oblique. A lot of oblique work here. Now if this is too challenging, you could always try it on your forearms too, so you're not on your wrist. So you maybe wanna experiment on your forearms.

Keep looking forwards, everybody. Close the carriage if you can. One more. Hold it there. Turn it around. And come up into a pyramid position.

And just place the ball just there, where it is, and just go into a stretch. Just stretch yourself out here. Fantastic. Now we're gonna step off step off. Now we're gonna work the back body here. I'm gonna take it to one red spring. I'm gonna go into back extension.

So I'm gonna step into it this way. So we're gonna step into the well here. And what we're going to do is come up onto the top, and we're going to put the ball in between your ankle joints here. So the ball's gonna go in between your ankle joints. Now, I've got it here.

I'm gonna take my hands down. Here we go. And I'm gonna slide into that position here. Now, the hands are gonna go forwards on to the platform here. Now I'm gonna scoop forward. So my hips I kinda right at the edge.

Your pubic bones right at the end of the box. Now, if this does feel comfortable, uncomfortable, you can grab a mat like I have here and place it where your pubic bone is. Now to start with, reach out to the crown of the head, we're just gonna extend the legs and then bend. You may not be able to see, but my knees are slightly hovering the box because I'm pressing the pubic bone down into the box. The thighs are slightly hovering. So it's all in the back body.

It's your hamstrings. Now your upper body stabilizing you. There we go. Feel that. Let's do one more.

Now externally rotate your feet a little bit so you're turned out. Now we're gonna push push, push, press away, and we go in as the legs lift, and then we come back back into your swan. So let's go slowly. You're externally rotated in your hips. I'm taking my body all the way down, lifting up, and then coming back back.

Back in that extension. And again, lifting up, and then back down. Let's do one more. And again, lift up, hold it there, and see if we can bend the knees, extend, bend the knees, extend arms are straight pushing away, bend the knees, extend one more, bend the knees, extend hold it there. Now take your eye line, draw your shoulder blades down, and keep looking, keep looking, keep looking, keep looking, close the carriage off in that extension, and then come back.

Slowly, we're gonna bend your knees, come into your sideline, sit yourself up gracefully, and grab your ball.