[Music Playing]
We will be grabbing the band, and preparing for some seeded arm work. Extend your legs and plant that band around the feet wide and flat once again, sit up nice and tall and grab that band to reach the desired tension you want for your resistance work, crossing the band over, leading with the elbows to pull back and return, exhale, pull, inhale, return, sitting tall and keeping abs pulled in. Be careful not to bend at the wrists and lead with the elbows, shoulders stay away from your ears, and feet are hip width apart. Exhale, inhale, unwind the band, still hanging on turn the palms up and your thumbs outward. Elbows are tucked in close to your ribs to rotate externally, exhale rotate, inhale comeback, again feet are hip width apart and flexed, work against the resistance of the band, sit up nice and tall, and keep shoulders away form your ears, exhaling, inhale to return.
Remove the rubber band and stay seated, sit tall and comfortably. Close the legs, pick up your arms below the shoulders and rotate and return. Inhale to rotate and exhale to return, inhale rotate, exhale return.
Think of putting your hands and arms into a windmill position, legs are closed, hips are stabilized, and do not let your shoulders come up towards your ears. Adding an extra breath to this so two snooze in exhale return, inhale, inhale, exhale back, lift tall in out of your waste, pull your chest in and your abs in as you go, make sure to keep your arms in peripheral vision, at all times. Hips are anchored, especially as you rotate away. Open the legs wider for spine stretch forward. Hands come in front, take a breath in and then dive and crawl towards the floor, reaching out and up a nice stretch, come back forward flattening out if you can and roll it back up vertebra by vertebra. Inhale, dive again, bridge and stretch pulling abs in, extend, lift and round yourself back up to sit tall. Tuck the knees in and place your hands around the ankles, open a leg to a V and back down. Inhale, exhale close, inhale, exhale close, open both legs to inhale and exhale close, again and this time leaping them up, prepare to rock back and front. Quick inhale, exhale roll through the exercise, remember to keep rounded through the back, abdominals hollowed out and stay as stable to the pelvis as possible. Cross the legs, tuck them under, roll yourself up and over to go in to a prom position.
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