Okay, everybody, no one likes it, but it's necessary. So, starting with the park Empire, Master tool, three bench repair. As you do that, should your chest roll back, certainly knees so your neck, three then let yourself come all the way back up and stretch this out we had this evening and again that the stretch taking almost as good. Three more. Good. Reach last to just get good.

From there. Come down to all hands on your shoulders, knees and hips, okay? You're gonna breathe in As you breathe out, bring your bellybutton back up to your spine computer, get your reading, come back, okay, read out. Come all the way down to the cow. Okay, then go off into the cat, come back to neutral. Okay, and then all the way up to the cat and down to the cat, just so that we're calibrating these clients starting to get into the difference between grounded and then neutral.

And then rabid, net extended. They'll do well. Mutual I'm into the car. Okay, good. Then take your right arms, reach through the ceiling, and then pull that out in between the whole country live on here. Let your head Go.

Push to the mat and you'll feel your neck relaxed. Okay. We return To use a new app from the top of your body, right down to the bottom of your body before we start adding any power. Okay, I'm going to do one more, reach bigger stretch in the chest, and then think of stretching it like that. Good. I'm going to change that.

So I'm over here, here. Okay, and then preach. let myself relax into my neck. Go reach. And then close through. Let yourself relax.

Good. Reach. Good. We're gonna do one. Good. Okay, Friday.

Come on to all fours. Again. You still got your hands under your shoulders and your knees and your hips. Notice that I'm not resting on my skeleton. I'm sitting up nicely folding my body with my muscles. Okay, I'm going to extend touch and hand and then row.

Extend foot and hand and foot and had one last one. But have Oh, okay, good. So, excellent foot in half, and round. So it's a bit awkward to be taught to cats and the cow here. Okay, extending away from a Mac with a chest. It could be the length and the length through the body.

And then a girl. I'm rounding up. So knowing the background. Okay, roughhouse. Well. Good.

Okay, now humans, so Anything that extends the leg to the right leg. Okay, gonna take it round to the left hand side how to pull your body wrap, extend your weight, then take the left hand up to the ceiling and ready to the whole, like we've just done. The 3d naked needle keeping your foot back then spiraling, twisting your body. If you can, it's not too much for your neck. Let your last hand go to the ceiling and reach. Okay, hold it back.

Feel the stretch, feel the tension when you see if you feel the tension building. Don't hold the air. Okay, now do you take the left leg back region as far as the weaker, pull it round to your right hand side Coco Coco Coco, have a girl with effort. Reach the hands the ceiling pull your body away from the ceiling. And now to read that hand through the whole to the whole to the whole to the whole at the head. Go Now lift the hand up towards the ceiling and let them let go.

Again, if you feel the tension release rate, if you don't feel the tension building, then stop. Okay, from that just going to come up to the cord on my mat. Pull my back into the air. Okay, more perhaps back towards my feet, relax my knees. Roll, mother. Yeah, take a step back.

So cognitively, I can do the walking track, but also looking back, roll myself now. Stretching out a little bit in front of my shoulders. Drop might have a sound reach level two singing Don't let my highest touch. Okay, bring my bow into the air. push my to stand, push my tailbone up to the ceiling, relax. Relax, nice.

And I wrote. Okay, yeah, it actually is a great big, huge stretch. When you come to here. Only go down as far as you can without your lower back pinching. You still have to keep the space in your body. When we're here, drop your heels a swift three years can to stretch out those hamstrings.

Okay, the backs of your legs that get tight. Four K, and then into number three now rolling, stretching yourself to a lot of fun. Then of course, you'll see my hands relax. Here's the back row. I'm going to do well. I've done before.

All the time. We're just warming up the body. practicing the stretch, getting things good. Okay, and roll. Now we're going to come down on full force again, and we're going to do the 90 pounds and push up. I know I said it so bad.

So how's that hands under the shoulders? Okay. There Hi, today, I'm going to show this desk so they're not implemented under choice. Now this slide is slightly open, more open than the shoulders, okay? And your knees itself with a Palm Pilot speed and lower leg are relax. All you do is bend your elbows back to your doings and bring your face to the floor.

Okay, your whole face people don't extend the neck, read out from your face to the floor in front of index finger. So your chin and your index finger should be on a lie. that's as close as you can get. Don't come out your knees. You'll see I'm staying on my leg. My lower body is not moving as I'm doing this exercise.

And yet, how do you feel? It's a very powerful, elegant fact to move to is not like a chicken like a gymnast. Okay, know how I've had good idea how many you've done, but look Okay, roll back, you're going to come back into the walking path. Okay. And we're going to do our best because now we've got, yeah, so we're gonna have some stretch. So you go with that, you walk out into the plank, except now if you don't move down on the floor, you hold it in a plank, and then we push up into an arabesque reached up to the ceiling, combat, drop the foot, reach the body forwards onto your toe tip still stays flat.

Remember, we practiced flat and round before and then really shallow, they really treat you to teach. Let's see if you actually want to make money. So I'm really activating my shoulders as well. And then coming on to my toes. Very nice. And now I'm going to do this.

So I dropped my heels. I pull my head between my knees and I roll my sleeves up. Okay. So take your time because you can get some great extracts. As an excellent Stouffer, okay, so you come into your life plank, okay, I want you to do is if you like, then push that away from me read you can pull this, this heel down as well. Okay?

Come through on tippy toes. So we're working with feet as well. Really just to see push your shoulders with the ears reach your body, okay? And come down and recharge your earth and then walk yourself back to your head, which is nice. And rule. We're gonna do two more.

Okay, sure. Okay, among other things, you should feel that your arms are working. Okay. Oh, sending off. All right, good. Internet, our s3 Juju to push the mat.

Drop the ceiling. Okay, so trying to think everybody can From top to toe, okay, so, where is my head is extending away from my ears wherever he is extending my shoulders or my rootstocks is my belly nice and tight. Okay? Is my leg extending away from my head? How about dropping here on our circle? Can you touch?

Good? We're gonna put them in between the knees are brought up. Okay, last one. Okay, good. So you wrote down okay. I want you to be toes.

Good. Toe my back retreat treat treat treat treat struggling to carry through tests to try to get your ears no matter what your biceps. Okay? Down head here in America Okay, from that you didn't come to lie on the back. Okay, feature in alignment with your funky arm, so that is sides, you're gonna have to read it. I shouldn't do that.

I should go back to the back row, he said, Bring your hands overhead, back of the shoulder back at the elbow back of the wrist on the mat, and then roll down with those hands behind the head. Okay, you still want to get the same roll and it was fine. But you should feel a great stretch across your chest, through the top of your back and down to your shoulders. So try and keep your arms as straight as possible, but with as much contact with the floor as possible. So back in the shoulder back the elbow or the back of your wrist, roll the bra strap down, middle of the back, lower back back of the pelvis and then about maybe two words so you push into the match. You get the Would you come up?

Okay, then nice and steady through here. It's gonna be a little bit relax. Move your heels away from your newbies away from your shoulders, hands and head and get rich with the shoulders. Okay, hands overhead, and Morrow. Good. Okay, bringing these back towards your chest.

Give them a little bit of a cuddle three rows one way, three rolls yellow, just to protect the back. Okay, then pull yourself up to standing up to seated. Sorry, you're gonna have to stop that you're gonna push your heels in your knees together. You have to behind, okay? The angle of your hand behind will depend on the flexibility of your shoulder. So if you can't get move where you're good, don't worry.

Okay. Find a comfortable position where you can bear weight. Okay, please a nicely spread. You can stretch your fingers away from the palm of your hand. You breathe in, I should be that fool you bent back backwards plan, roll your body up, okay? And you're going to come to find out.

So it's a plant the other way. Now the head can stay forwards, okay? Or you can let it go to the ceiling. Don't go back here. Okay? You'll actually feel tension in the back.

And that's what we're trying to get rid of that. Okay? I come up against a thing to find black. Okay, look at the ceiling, pushing your shoulders away from your ears. It's a big pull down your arm. Okay?

It's a huge, momentous pull across the chest and across the shoulder. So take it slow, and steady. Okay, we're doing stretches where strength. Okay, we want to really calibrate the whole of your output with nice sequential moves. Okay, I'm going to do one more. I can reach the heels away from the shoulders provided really hold my head, I need to use my muscles.

And I go, Okay, good. Then from there, you're going to be on to your four arms Mater combat law, I've got a right to elbow, elbow to shoulder, my knees, my legs and our hip with a common carrier. Okay? The key is to lift the top body and the body at the same time. So you breathe in. As you breathe out, push your arms reach your legs, pull your legs as highest outcome.

Okay, reason to come down except three that reached relate to each other and hold the top body, both of those down at the same time. Reach, hold, lift. Okay, both understand at the same time. And another thing is the position of your neck, your neck is your head is light on your body. Your neck is working to hold it. Keep your chin parallel the floor and giving you an empty I'm not talking about Okay, here.

Good. We'll do one more night is stay here, and you're just gonna open, close, open, close, keep the shoulders away from the case, keep the chin parallel with the floor. Okay? One more. Third and interesting. This may be another one of those roles, things around, can never underestimate, underestimate your role.

Okay, now you're going to come onto your site, even half had to elbow right elbow, elbow to show the right angle, heels are in magnitude. One heck is over the other hand is up towards the ceiling. You're going to keep one hip over the other, okay? And you're going to keep this space here. Okay? Again, your head is an extension of your spine.

You breathe in. As you do that you lift up your body, and you drop down to brush them up, and up, and down. And up. So you should feel the waist, the ribs, the arm patch, you know half your armpits. Love armpits. Okay.

And we'll do two I have no idea how many we've done. But I think we want to do somewhere between six and eight. So we're probably they're very good. Okay. Then over on the other side straight away, again, get the same alignment. So had shoulder, elbow, okay, my heels are in high with the bum.

Reached out to me. Okay. Make sure that the elbow goes right onto the shoulder. Otherwise, direct. Keep the face here. The head is an essential spine.

You really as you breathe out, keep the hips back, use the waist. It's the waist that is controlling the movement, but it's quite an honor to work for the shoulder as well because that's your fulcrum. Okay, so the shoulder is the stabilizing element, the new everything is turning around. Could be could be You're gonna do to me, what do you want? To good? Okay, now how about one, two overlords, spread your knees together and just pull yourself back, relax your head down a couple of seconds in the relaxation condition.

And then you come on to all fours. Okay? You want to prevent atrophy that extend the opposite hand, opposite leg. Okay? Make sure that the town goes right underneath the shoulder, and that your weight is evenly distributed between the hand and the knee. Okay?

Not that like this and then not only forwards like that, keep the pressure to the middle of your body. Open an F, open the opposite hand. Reach. Open, open your hand. Good. Open, open your heart.

Okay, this and there we go. We're going to swap. So extend how to keep the reach away from the map. Don't be sloppy. Okay? No overextension in the elbow pad supporting you think of holding yourself with your muscles, your skeleton.

Okay? And, one. Good, All right, now, down to, okay, you can extend your hand to put your head ahead of you pull your shoulder blades back, keep your feet parallel, you're gonna breathe in and breathe out, you're gonna pull your body away from the top of the body. Okay, this then comes down, I reach my legs and they lift, okay, but it's more of a stretch. I'm always looking to stretch rather than too much lift, stretch, over lift any data reading out here, as one part touches. The other part looks like to see So okay, they probably feel the back of your body.

Probably No not the area below your neck between your shoulder blades. If you've got your shoulder blades down towards your back and your arms reaching forward as much as possible. Good old swag bucks. Good. Nice. Back is the relaxation session again.

There's so many relaxation conditions because you need to get your back to reset in between. Don't keep supercharging Okay, it doesn't again tomorrow hooked. That's what we want. Here. thing on the side, this is relaxing down. Okay, you breathe in as you breathe out, extending the feet, let loose and Okay, you just cannot reach the feet and lift with the side of the body.

Okay, we're gonna do three more. You're activating your love handles. So make sure you're not pushing to the shoulder. This arm is not doing much really. It's just Okay, now you're going to extend the next term to use this arm behind reach. Okay, and then down and back to start, reach.

Extend gentle to leave this off behind. Good old extension. Okay, good old twist dashi. This is extension. This is a twist. Three, I think.

And I think this is good. Okay, nice in between the two that we're doing. So come back onto all fours. Put your back row. Doctor heels, row your lap. Okay, now do you prefer classic biceps?

You have all the warm up in the world. had somebody sighs you breathe out when you grow when you breathe in and come to a nice solid plan out there. How to store fat to lose weight head down. You can pull the one backwards, drop the heels, relax, relax, to leave and actually come so much to think about. Okay, for this row walk, that should be a piece of piss by now that she's looking forward to wearing down blahdy blahdy blah. You can drop the heels.

Don't forget the mechanics of your arms just because the movement suddenly got heart, okay? So it's still breath out. breath in, breath out. When you start to do this whole thing. drops to the floor. Hold on works.

Drop the heels, relax the head. Relax. Please allow me to come and do two more. I think he is okay. He is my habit. He is my universe.

Not here. In my last breath, make it exclusive to the door and drop the street next row. Very nice. Okay, now I'm going to decide when to go the other way. Okay? Would you have such confusion on the other side?

Okay, so again, stop the hips and lengthen the legs, lengthen the leg so much that you become very nice. Okay? And because of involve handles do look 345 good. Now we're going to go through the twisting one. So now it's reached, twist, and straighten and reach. Straighten.

Now what's that one? I didn't ask Good very nice. Now Cooley's back into relaxation position. One last time to your back. Mama stretch. Okay, walk all the way down to one side, pull towards your heels.

Very nice. All the way down. There, they're not. Okay, then how does that keep you off the heels? Okay, you're gonna finish off with five on that and you'll miss out on the outside. Isn't that nice symmetry.

Now down and read rich, rich, get good you do. There we go.