So the sanitizing tool, you've got your feet hip width apart and parallel, head back to the top of the ceiling top of heads to the ceiling rips down, you breathe in. As you breathe out, chin to chest row down, keep your lenses straight through pushing through the back of your mouth. Breathe in and come rolling is fine as you do it. You're going to do four more legs each time to Okay, this is your last one. Instead of coming back up, you're going to come on to all fours. Put your hands and your shoulders, knees and your hips and you're going to go up into the cats have a good look at your belly button.

Okay, wandering through the belly button first now into the cow looking up towards the ceiling, putting the belly button to the floor. Belly Button comes up to the spine, down a button comes to the floor. Okay. This is your last one. Good. Okay.

Then you're going to reach your right hand to the ceiling, keeping your weight evenly between both here, both knees, and you're going to thread the hand into the hole. Okay, there's threading the needle, breathe it, come back up to the ceiling reach, stretch away from the mat. Okay. Exhale as you get through the hole. When it's time to fill your lungs again, we've got no more air left. Come up and reach And then up, reach.

Okay, now we're going to change sides you can do for each side about which I'd reach. Okay? And then reach to here. Good. Reach, pull your shoulders back to Japan, show that you're creating space between your ear and your shoulder the whole time. Good.

This is our last one. Nice. Okay. Then you're gonna lie on your tummy. You're gonna have your hands together. Okay, this together, you're going to push your elbows out.

This is going to keep the top of your body nice and lifted. You're going to stretch your head away from your bum. You're going to stretch your heels away from your bones, you're creating a nice long line that's quite tight. I'm pushing my elbows forwards, I've got tension and then stretch both legs away and then flex one foot and pull the heel to three. To my bank and down, and then 123 with the other leg and down, you should feel a nice big stretch for your car, not to your car to your thigh three. Now, if you find that this is hurting your back because it's too much of a crimp on the lower back, and you can always put the top of your head down, top of your body down and keep going 123 Okay, so that's the other option.

What you want to do here is a big pole to the front of your side. Okay, I'm going to come up, I'm going to do one last set 123. Remember that the other leg that's not bending is nice and straight and reaching behind. Okay, good. Then you come back onto all fours. Okay, you're going to put your hands slightly in front now, but they're still shoulder width apart or maybe slightly wider.

You come up onto an extended plaque and you're going to slide forward and then back to your pub in the end. Pull your heels down towards the floor, you should feel a big cob stretch now. Okay, I said calf stretch before by mistake it was a thigh stretch. For the single leg kick that we've just said. This is a calf stretch, pull your carbs down, pull your bum up. Keep your head away from the rest of your body, your head is floating.

See your shoulders are behind, head keeps floating, doesn't jam up against the shoulders. So keep the space between the ears and the shoulders. super important. Okay, ah to go again. We're going to do one more, all the way here. Good.

Then drop your knees come down and you tell me again, you've got your hands close together in this one of your back and you're lying on your ear. You're going to pull both heels towards your bum and flatten your size onto the mat. That means that you're probably gonna have to push your pelvis into the mat. Then you want to stretch your legs out reach Flatten and make yourself aerodynamic. land your other air and bring your knees and your heels in. Okay?

Aerodynamic, reach, reach, reach, reach and over the other side, pull the pelvis down. Keep the pelvis stuck to the back the whole time. You're not thinking of lifting, you're thinking of reaching. The more you reach the legs and reach the head and push the hands down, the more your body will automatically lift anyway. So you want it to come from a stretch in protest, not a lift impetus, Ganesha wondering. Okay, good.

I'm going to do one more. So I'm going to finish looking back at you again. There we go. Nice. Then you're going to come up on to your side. Okay.

Lying down on your side, this leg bent. Nice lengthening here. Okay. I've got my shoulders stacked my hips stacked and my ankles and knees more or less in the same line. Okay, I've got a flex foot, pull it towards you flexed, pointed back behind, okay? legs, it forwards, pull it back behind, you'll see that my body isn't moving.

Okay, my body stays nice and steady. You want to make the leg, the one that's three. I'm extremely hard and fast, you know, I'm really swinging my leg. And that means that I have to hold my body tight with the core. Okay, so your ankle is working nice and hard here. Okay, now we're going to change it to bicycles.

You're going to bend and you're still going to stretch heel, heel, heel, heel, and back and stretch heel. So if you put the heel on the bicycle frame on the on the wheel, the frame of the wheel, yep. And you have to make sure that your heel stays stuck to that bicycle three, the whole time. Good changing directions back Flex in, back, flex in. Back. Flex.

I'm gonna do this one. I'm going to do one more. There we good. Okay, then I might bring this one over the other one just to get my bum a quick stretch. Okay? Not too much of a stretch.

Too much lying down here. We're gonna change sides straight away. Okay, so you lie. You stretch out and put one shoulder over the other hip over the hip, the knees and the ankles are the same, like, put this hand down. Okay, flex and flex, point behind, good. Flex point behind, keeping the body nice and still, the body is always Still, the leg is always swinging into its full range of motion.

So really pull it and swing it back as far as it'll go. It's very good. Okay, swing and bow clear. Now we change it to a bicycle. Remember, you want to keep the heel off The bicycle wheel, heel on the wheel, sail on the wheel. Okay.

And good. I'm going to change directions in flex, good in flex and flex, spreading when you're going backwards. Try and keep the alignment through the rest of your body. Nice. It'll feel weird. Don't worry, it's normal.

Okay, and then like over in front to give it a quick relax. Then you're going to turn on to your back. Okay? So you're going to challenge your back, knees underneath your knees in alignment with your mouth, hands down by your sides, looking at the ceiling, to breathe in. As you breathe out. You're going to push your belly even a push your low back into the door, and you're going to roll up into the shoulder bridge.

Okay, then roll down, down, down, down, down. Okay, Up you go. Good words, reach the knees and down. Good. Reach the knees away from the shoulders at the top of the movement. Make sure that you're putting your bra strap, metal back, bottom at the back and then you're putting your bum down and letting it go back to neutral.

Okay, you really want to roll out the spine as much as possible here. This is your last one. There we go. Then you're going to let your head Okay, put your hands behind your head. Press your head into your hands and your hands into your head. Stretch your legs straight up to the ceiling.

Nice straight legs. Okay, not the best, fastest way but yes, my legs are straight. Okay, and you're going to do tibia attacks. So you're going to tap, tap, tap, tap, tap, tap with imaginary and imaginary something with your tibia is the front of your leg, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap. Okay, give yourself a little sprint, Sprint, sprint. pitch for sprint, Sprint, Sprint as fast as you can.

Okay, then slow down to kind of walking pace, remembering to extend the knee, extend the knee, extend the really keep the legs nice and straight, straight straight. Then we pick up the pace how we started, to be tops to be, perhaps to be good. nice and straight, nice and straight legs along, reaching through the heel. Okay, relax a bit. Grab behind your legs, pull yourself up to seated. Now, you're going to sit forwards, you're going to sit straight me, your legs forward and your body up as if you were on an x and y axis.

Yes, the straight the straight. So you weren't nice, right? I know with your body. You're gonna pull your legs together. Push your knees into the mat back into the into the mat. Arms are here, squeezing the legs together.

Breathe out and bring your bellybutton back towards your spine as you let your back roll down. Okay, you need to look Let the lower back relax as you grab the front of the body. Okay, relax the chest, relax the shoulders, relax the front of the fight. Very important that you do this with the back as much as with the front. So think of reaching your heels bar behind, get. Now open the lights a little bit, okay, so they're kind of backing apart.

Your arms are out in front, stretch your hands and ceiling. You're going to breathe out, you're going to imagine that someone's poking you in the tummy. pooping in the tummy some time he goes back and the body goes forward. 123 and up, move your heels far away not not by fixing up by by lengthening your legs. Move your heels far from your bum. Okay, so it's not a flex foot.

It's a leg lengthen. I'm trying to make my legs long. That's why I've got such long legs. See, it works. Okay, we got to do another two, one. Q three.

Okay, we're going to do our last one now, three little pauses at the end. 123. Good. Then I'm going to turn towards you for this one to be easier to see. I still got my legs out in front, so I'm still in that l six position. Okay, I've got my hands behind my head.

I'm holding the back of my head, elbows out, shoulders down. Okay, you're going to sit with your back as tall as possible and I'm going to be hearing something. So I'm gonna pull my back up, pull my feet forward, and I'm going to close the elbows, open their elbows, close the elbows open. My arms are doing okay. And this is what my legs are doing. So I like close, the elbows are straight, stretch the head to the ceiling.

As I open my elbows. I dropped the shoulders back towards my brother. Okay, so close and open and close and open. So you should get all sorts of things stretching and relaxing. Voting or not voting as you go through the movement. Okay?

So close and open. close and open. Good. All right, we'll do tomorrow. Trying to get the elbows as close together as possible and the shoulders as far away from the ears as possible. Good.

Okay. Then you're going to come to unis. You want to have your feet tucked up behind you. Okay, so you're sitting on your ankles. This will stretch the base of your foot, which is always handy. Okay, you're gonna pull both knees off at the same time and rock back if you can, you're going to sit down on your ankles, you're going to stretch your legs up, and you're going to finish standing up, then you're going to do the opposite.

You're going to come down into a deep squat. You're going to rock your weight forward, put both knees on the mat, and relax the feet behind and this time, you're going to sit and pull your way backwards. Okay? So you get a nice big stretch to the front. To the of the leg, okay? Now, at the beginning, it may look a bit like this, you may start here, okay?

Then get your heels to come down, you have to lift your bone. That's fine. That's absolutely fine. Okay, then you come standing, then to go down, that might be the same thing you might be get your back here and your heels are already starting to lift, fine. Drop both legs up to the mat. Okay, relax your feet.

And then you may have to sit here, you may not be able to go all the way back because your legs might hurt, which is fine. Okay, what you want to get to is up, back, you can drop the bum, lip balm, and roll up through, come all the way down into a deep agent squat. Pool the way it forwards, both knees touch. You come here, you relax your feet. You sit down, and you stretch. Okay, we'll try it again.

So, let's beat deep squat. Burn up. rolled, rolled out no big squat. Sorry, knees forwards and you come, sit and bring your weight back keeping your knees flat on the floor. Okay? As well as that.

You're also going to work on standing and sitting without using your hands. So you start seated in a comfortable position, and you stand, okay? sit and stand the different way. Okay? Then sit again a different way up. Okay?

If you're struggling to get to the floor or up without using your hands, use a hand, use a hand, okay? And come forward on your knees, hands hands. Sad. Okay, all the options today. You want to balance out your head to remember this is a leg balancing exercise sequence even. So whenever you can do to get the most movement out of each part of your leg.

That means top and bottom. backwards on the front, side to side, left to right, left and right. Okay? The combinations are endless. Okay, just practice standing and sitting. And this is your time to do it.

So hope you're doing it with me. Okay, good. Then you come to standing. And we start right back at the beginning. feet hip width apart, parallel house by your side, head to ceiling, and you're gonna roll that foot by keeping the legs nice and tight. Now you can give yourself three little passes at the end, because you're probably a lot warmer than when you started.

Throw yourself down when 233 ball This is your last one. So row There you go.