One, that's fine. Use the one but then you'll just switch sides so you get the experience of feeling it on both sides. So we're gonna hold, make a loop with each of your chains and you're gonna loop it over the elbow.
So your forearm is locked in. As we go the hand starts to, the chain will start to wiggle out. So just adjust when you need to.
You could lock a carabiner on but it doesn't need to do that much of an exact science. My Jen is better than perfect. Okay, that's a recovering perfectionist.
That's been my man for the last 10 years. Life's been a lot more enjoyable. Okay, so first thing...
you're going to work is just on the spot in that athletic stance. We're just trying to straighten the arms and then we're going to bring the elbows down. We're going to try to straighten the arms, then we're going to bring the elbows down. One more time, try to straighten the arms up towards the ceiling.
and then bring the elbows down. Okay so now we're going to use that action coupled with lower body but the upper body is what is going to dictate the lower body just falls in suit. Okay so everybody's lunge is going to look a little bit different.
So get in that athletic stance, heels in a little bit weight on the mtp, you're going to squat down as you reach the arms up, let the shins fall and then And then to step back together, elbows come down. Back and reset. Okay?
Sit down, let the shins fall. A lunge will happen. Elbows come down as you step back together.
That's all we're doing. You're going to let your brain dictate, or you can kind of say, I'm going to fall to the right, or I'm going to step right, or I'm going to fall left, or I'm going to step left. Kind of as you're getting set up.
Okay? It's about letting that upper body dictate the lower body a little bit. So on your when you're on your twist side or compressed side or your down leg for these next few take your up leg and set it back as far back as you can to start as you reach and you compress down and then the up leg it just stays back there until it comes forward of its own accord we're not trying to step it forward we're working our down leg to get the up leg to do something okay but it's got to be start back behind us as we reach up and fall down and you should find you get like one two steps possibly out of it.
And quite naturally after you reach up, you won't have to think about bringing the elbows down. The elbows will come down as that back leg. Right? So more and more we want to be utilizing things that when I do A, I get BCD.
Because I'm in the work I'm doing, I'm getting the rest. It's not just work, work, work, work, work. Does that make sense? Yes, Karen, nice. We want to set some things up so that we get some things.
It's like investing, right? Compound interest. It's a good thing. We're working our compound interest right now. All the richer later in life.
And get one more. Launching off that down leg with that up leg back. Okay.
And then set those down, grab a drink of water, just move around your space. Any questions on that? It looked like as I was looking up the screen everybody was getting the freebie out of it. Nice.
That is working our stumble reflex, which we want so that when I hit a rock with my toe or the edge of a curb, if I live in a neighborhood where I've got you know rooty sidewalks, I just Stumble on to my next two steps. Okay, okay so we're gonna finish having kind of worked and felt okay if I go up it like unweights the legs now we're gonna work it a little bit differently where it's about the down action helping input into the leg so I get a jump out of it. Okay so it becomes about the the um I'm gonna start you get the reach down and the legs come up.
So I'm not going up to lift the legs up I'm going down to have the legs. come up and the down doesn't necessarily need to be much arm it can be shoulder blade and collarbone. Think shoulder blade and it's down and in kind of like flapping your shoulder blades like wings and the collarbones down more than a big arm. Awesome.
Now, Maddie you've got a jump rope in your hands. So that jump rope comes around, it's still the down that's why I'm going to jump it right? Think of the collar bones are spinning the rope.
The rope comes out the collar bones, this end of the collar bones. That'll be a quicker access of rotation, right? Than my hands.
So if you've ever wanted to do double-enders, you've got to attach the skipping rope to your collarbones. That's what gets you the hop. Does that make sense? This rotation closer...
In is going to have a quicker time around. Out here this is a longer lever, shorter lever. Let's come down we're going to work some just planks, forearm, kind of four point to two point positions.
Last month we worked fourth and fifth. Just remind yourself of the fourth and fifth of the feet. Okay so you could work four and five up or down or one side up one side down to lift the knees.
Okay and then you can work it again to find this side shape. Then you can work it again. Hover the knees, work four and five again to find this side shape.
I could also work my collarbone on my expanded side. I might push that collarbone forward to help bring me into side plank. On my compressed side or my twist side, I might push that collarbone back to help turn me into side plank and then push it back again or push my expanded collarbone to bring me back to center.
So there's some different ways that you could work to have this movement feel easier, more coordinated for yourself. Okay next time through center drop the knees, sit the hips back, reach those arms out long, let the head relax between the biceps. So we're gonna go through just that like hovering knee side plank one more time. Just so you've got a thing if I bring my attention point or my rotational point into where I'm going to pitch yaw and roll something. If I bring it in to my collarbones again rather than have it on my hands.
The hands get synced up because they're going to touch the ground but the brain has a lily pad to jump off of to do that right. So that's why you might pay attention to the collarbones more than worrying about your hands initially right and then your brain knows and it doesn't take much movement here to go out here and vice versa but out here actions that have more impact are going to be like a twisting which isn't rotation it's a twisting like I can twist and rotate my finger right. This is twisting it this is rotating it right. If I twist so do that to your finger twist and rotate it Do you feel how much more steady all the joints are versus just rotate it?
Your brain is like what? So it's also some of those things. That's why that's Spider-Man grip because now I've twisted those middle fingers. Now the rotation comes to the forearm versus me twisting the thumb. That make sense?
Okay, so. We're so you might have this sense of like twisting the soles of the feet almost like the plantar fascia sucks up to the bone and then twists like if I grab the some fabric and twisted it have that kind of visual with the soles of the feet as you work four and five. Okay so we're on hands and knees or Focus on the twist action, a sense of sucking up the soul, the plantar fascia, and twisting it to turn you then to the side.
You could keep twisting it, keep twisting it, keep twisting it, you'll go all the way over. If you keep twisting it, keep twisting it, keep twisting it, you might have to focus on the collarbone. Might need to build a bit more trust up in the system but if I twist it I can go here, I can keep twisting it, I'm going to go all the way over. Yeah keep twisting it. But sometimes it's our brain gets in the way because I think oh my shape has to stay the same.
Your shape has to change for you to get from A to B to C. Keep twisting it, keep twisting. Think of that soul of the plan, refresh it, twist it, twist it, twist it.
Feet are still going to have to move. Okay, I'm going to twist it, twist it, twist it to come back. But it's a sense of get stuck it up and twisting.
Okay, so that's something you can play with while you're down on the floor folding laundry or Playing with dogs or cats or grandkids or kids or cleaning up dust bunnies from cats that's what I'll be doing down on the floor. Mostly with my pants. I realize now these days I leave the house I'm like oh my lord like wearing fur pants. Okay come on down onto the floor.
Let's just bring the soles of the feet together. Let's work that same action. Focus on the plantar fascia here and while you can see kind of the inside edges of your feet, have a sense of the muscles pulling away from the sole of the foot up to the bone and again that twisting action and just feel what happens. ...through your legs and up into your hips. You might need to get some work four and five a little bit.
Even if you kind of conceptualize it with the brain, in the brain like what I'm doing is it's like sucking, sucking away from the sole of the foot up. But when you feel, it should feel taut. There should be some tautness there, yeah?
Okay and then let that go. You just butterfly the legs, bring the soles of the feet and heel toe them out. Okay we're gonna just reach behind.
We could stay here okay and take some breaths. If you want you could Lift the hips and lower the hips then we're going to go to the other side. Again be here, take some breaths.
You could lift and lower the hips. Again the feet, how did you lift the hips? So I guess I shouldn't say lift the hips. You can reach behind plant a hand then roll four and five on the leg you're closest to down or up.
The other foot four or five down or up so that your hips lift. Okay, work the feet so that the hips lift. If you want, or you could be here, work the feet and only work the feet or don't work the feet and take some breaths. Okay, let that let that go.
We're going to get our feet under us, keep our hips nice and low, our heels in, weights in that transverse arch. Maybe bring the hands behind the head. Okay, just relax the neck.
We're going to work the feet so that the legs start to straighten. Keep the spine, the head, the neck relaxed. We're going to roll up from the legs through the pelvis, through the spine, the head's the last thing to come up, and then we'll release the arms down. Okay, let's bring the hands behind the head again. Work the feet.
Lower the torso down. Again, let the weight of the arms hang on the head. Work the feet, lower the hips.
Same thing. Work the feet, legs straighten. Pelvis finds its place.
Spine rolls up and unfurls. Head's the last thing. Release the arms down.
Give yourself a shimmy and a shake. Whoo! Wrap those arms around.
Let's take an arm and reach it up, and an arm and it might reach or twist down, might side bend, might stay vertical. Other way, reach under, twist. Again, wrap those arms around, tight squeeze, pat on the back.
Awesome, awesome work today everybody.