Hello again, this is your advanced level course lesson five. This is your last lesson in this level and after that we will be moving to advanced platters math work out. So let's start with this level exercises we will be reading three exercises on our back so just let's start quickly. Let's lay on our back. Okay so this three exercise actually is very similar to the the Jackknife and roll over we did but we will be adding more challenges. Okay, so the first exercise is Caesar's game.

So I will just demonstrate once and then we will do together. So I just sit a bit further here so I make sure that you see my legs. So I lay down. Okay, so I have a not full pelvis position here. I bring my arms My buddy. So again, I will be using my hands here quite a lot, so I need their support.

So make sure your palm your fingers are open and your palms are pressing the floor. So we didn't inhale, I bring my legs up to the ceiling. Okay, now Excel our rope over on parallel to the floor now. Now with an inhale and lift my legs up and I don't go on my neck, I'm still on my shoulder blades. From here. I take my hands and place just under my hip here.

So here, I want to make sure that I'm not putting my weight on my wrists. My hands are just supporting. So from here, my legs are quite stable. So within inhale, I will bring one leg closer to flow and the other leg opposite. Okay, now exhale, I bring both legs together and inhale, swish two legs. Inhale together.

Exhale, switch. Inhale together. Exhale, switch. Okay, so if you're ready, just let's do this exercise together. Alright, so take your position, lay down with me. Check your pelvis, arms on the floor and inhale, bend your knees, lift them up to the ceiling.

Take support from your hands and roll your legs over the head. You're parallel to floor here. Inhale, raise the legs up. Place your hands under your hips, just here. So don't put your weight on your wrist. Your hands are just guiding your back.

Okay. Engage your abs. Now inhale, bring your right leg closer to the floor and the other leg to the opposite direction. Okay, now exhale, bring the both legs together and inhale, switch the legs. Now left leg is close to floor and right leg to the opposite side. Inhale, bring legs together.

Exhale, switch. So let's do this continuously with an inhale and exhale. Inhale up. Exhale, clothes, switch. Now bring both legs together and bring your hip a bit up here so you can stay without your hands. Bring your hands down on the mat.

Lower your legs down to the floor and exit slowly roll down. Okay, so this is your Caesars. So in this exercise, we work a lot on our muscles in our legs and hip extensors here. Don't forget not to go on your neck and just stay on your shoulder blades. And don't push yourself so much on your wrist. Don't put your weight on your wrists, your hands are just guiding your back and they are not carrying your body.

Okay? To carry your bed, you have to engage your apps. So the strength should come from your apps. Okay, so let's see the next exercise is very similar to this is bicycle. So we will be taking the same shape again, and instead of scissoring. This time we will do bicycling, okay, like this.

So let's try this one we can try together. So just take your position, put your arms And pumps on the mat and lift your legs up to the ceiling. Now inhale, bring the legs or head. Here, unparalleled floor. Exhale, raise the legs up. Now take your hands on place on your back, just guiding your back, not carrying the weight.

Now within inhale, open your legs like in the Caesars. Now from here, I want you to bend your right leg. Okay, keep the other leg same. Bend the right leg and within exhale, bring the right leg forward bend it and bring the other leg close to your head. slightly bend it and stretch the other leg. Okay.

So the more will look like this. Like this Like This, okay, so let's do again. I bend my knee here. Okay, my right knee is banded close to my hair. Now I bring the other leg bended closer to me, and I push my right leg forward. So here I have a moment that my legs are both open.

So from here I bend and start to exercise. So open, then and start band and start. Both of them open band and start. Make sure you're not going on. You're you. You're waiting, wait is not going on your hands.

Okay, just carry your buddy. Board open band and continue both open. And continue. Add your breath. Inhale. Exhale, ban.

Inhale. Exhale and bring both legs up here. And then overhead, close to floor, put your hands on the mat, and slowly inhale and roll down and put your hands on the mat. Great. So, in this exercise, a lot of things involved again, even sometimes me I'm getting confused where my legs and what they're doing, just try to keep focus. Okay?

Repeat a few times until you understand the exercise better. Again, here, the important thing is not to go on your neck and not to push so much put weight on your wrist. So your hands are just guiding your back here and they are not carrying your body okay. And the Another important thing is the, the position of your legs. So just visualize, okay, your legs are open opposite like this. And when you start to do the bicycling, one is bending.

I don't know if it's really informative this but One is bending and moving it forward and bringing the other one. So, you have always a position that both legs are open like this okay then bend this and doing this and open here and then then okay so it looks complex, but when you try actually you will see that once you are in the flow, you will see that actually is not that complex So, just keep practicing this exercise. Alright, let's see our last exercise called boomerang. So, this exercise is composed by three different exercises Okay, so in one exercise, we will be combining it three different exercise. Some people they love it and some people hate it. So we will do it together and you will see if you're the one who hates it or who loves it, okay, so let's come on our back lay down.

All right. And it's a full body workout, your muscles on your abs, your back, your legs, concentration, breading focused, everything is in it in this exercise. So let's start with the understand the starting position of this exercise. So here I'm laid down, okay, I have a comfortable position here. Okay. So once I find my position, I lift my legs up together, and then raise them up to the ceiling.

Good. Now from here, I take a support from my hands have just come a bit lower. Just make sure that you see my legs. So from here, I will press my palms, okay. And before that so the legs are closed, but they're cross. Okay, just cross them.

Doesn't matter which side just cross them point them to the ceiling. So from here, now, with the force with the strength for my arms, I will roll down. It's a roll over, like this. Okay, I'm parallel to the floor now. Now with an inhale, I open my legs and cross the other way around. Okay?

Now exhale, I will slowly roll down. And I'm going to my teaser from here. And I stand up Semitism, my legs are crossed. I keep my balance. I bring my hands behind. Okay, so here, I'm in this position, from here and over my legs down and I stretch forward here.

Okay. am I bringing my Hands down, and relax. So that's a lot as you see a lot of things involved, but just practice and then you will see it's not that hard, but just a lot of things in most of First, the legs and arms and then breath etc. So you will be better with the practice. So let's do again one more time. Just understand, okay, I have a break down the exercise this time.

So, I'm laying on my back my hands on the floor and lift my legs up, and I raise my legs up to the ceiling. Good. Now I cross my legs. Okay, now I take an inhale and roll back and parallel to flow and Excel, open the leg and cross again. Now Inhale, slowly roll down. Now we are Moving to teezer slowly roll down and stand up and keep this position bring your arms behind your back.

Catch them here. Now roll the legs down and stretch forward and then bring your hands down and relax. Okay, so this exercise actually normally you do one or two repetition not more, because you see a lot of things involved so just don't worry. Just keep practicing. So now we are at the end of our advanced level course. Congratulations you have finished all the exercises.

I suggest you to go back to lesson 123 and four and also this lesson just to watch them again and again watching is also watching also helps you to understand the moment just watch me doing it. And then do with me and also do by yourself put a mirror and just see how you look like when you do the exercises, okay? Just don't give up and keep practicing practicing practicing all the time and you will see the benefits. So if you are ready and if you're done all these exercises and enough practices, then you will be ready for your full advanced level plus mat workouts. I will see you in the next lesson.