Injury Prevention for Sports

Hi, my name is ed both [inaudible] and today we're going to be doing a cloth. Apply these class for injury prevention for Action Sports, right? So the movements we are going to go through the politesse movements and some kind of variations are there to bulletproof our body for when we're doing action sports to prevent injuries. Okay? So why don't we have you guys do is use a box today. So for those of you who don't have a box at home, you could use a yoga block or you could even use a folded up cushion, right?

Or a bolster. You could even use the edge of a chair. All right? Uh, when we're doing extension exercises over the box, you could do them over the edge of the Cadillac, right? Or even over a small ball, okay? It really doesn't matter, but I'll prompt you through the different movements. Okay? So guys, what we'll do is you're going to take your outside leg and place it on top of the box. Alright? So this is a great exercise to help with, um, health of the sacred ILIAC joint. All right? Um, so we're going to do a a roll down. All right with one leg, one hip flex the right. So just allow your arms to be relaxed. Take a deep breath into prepare. And on an exhale, just allow your body to fold through your legs. Alright, so Mary, you can bring your arm to the inside and literally relate to yourself. Relax down there, right? So you're nice and soft through your neck. So you're getting into as much hip flection as possible with your left leg and Kylie on your right leg and your inside leg is straight.

So we'll take a deep breath in there and exhale. Restacking the spine. So you still want to articulate the spine up, building it up tall and vertical grade, right? So the beauty of the exercises on the roll up, you're getting double the load on the hamstring of the long leg to pull you up, right? Okay. So we'll do that one more time. So we take a deep breath in and very gently allowing yourself to relax. Good. So the head is going soft. The spine is articulating. All right. Definitely try and get that leg as straight as you can and then breathing in and exhale to restack super [inaudible] and tall position. Great. So I'm just going to go have you guys turn around facing the back so we repeat the same thing. So we did two on each side. Good.

And just if you have a look at Kylie's leg over here, I'd like you to really put emphasis on hip abducting, right? You don't want the knee falling in thrives. So we want to get the stretch of the adductor. You want to get work on the abductor as well. So we're going to take a breath in from there. And on the exhale, just allowing the head to be heavy.

Good job. [inaudible] all the way down. So thinking a little bit of stretch and now on the way up, you're working on this inside hamstring as we come up. Good and tall. Great. One more time. So we're going to breathe in and exhale. So I'll join you guys in a roll down. [inaudible] inhaling and exhale tall. Good. Right? So you're going to face inwards. All right.

And we're going to just pull our box up into a taller box position and we're going to face inwards. And you're about a foot distance away from the box. So your own foot distance away from the box and you're gonna reach your arms out. So all we gotta do is what we call [inaudible]. You can go back a little bit. That for me, a box squat, right? So basically you're just going to sit back for me and try get your sitting bones just to touch the edge of the box. But I'd like you to hold that right?

You're not sitting, you just floating. All right. So we're getting the quadriceps engaged again. The back extends to stay engaged and we'll see if we can hold that for a five count. Alright, so the arms are just going to stay out. So from there we creating a hinge at the hips. We taking the hips back all the way. You're nearly day touch.

Good. And we got to hold that for five good. Four, four, four, three and two and up all the way straightening the legs. Good. Relax the arms for a sec. Cool. So we're gonna do that two more times. So we're going back with the hips and off we go. Arms go out and we just gently sitting back. So again, I want you to feel that you're not just sitting passively. All right? Think of pulling yourself.

You using your hip flexes to pull you down onto that box and then pause and let's bring it back up. So that should be about five and relax the arms. Thank goodness. Alright. Okay. And let's do it one more time. So we've got to reach out. So the arms, so it's and sitting back. So it's really like doing your footwork. And again, you can do this on the chair at home on a ledge. Anything, all, you don't even need the box for this. And we hold it for five, four, four, four, three and two. This time, allow your body to fold over your thighs and then straighten the legs up and roll yourself back up. All the way out just to get a little bit of stretch through the lower back and told position. Great. Okay. So we'll flatten the box.

So we just got to pull it down. Boom into that position there. All right. And bring it to the edge of your mat so you've got enough space on your mat to move around. And then we're going to have you guys lying down on your backs. Okay. So your head is going to be on the same tip and your legs are going to be out right to the outside of the room. Super. All right. So we'll go heels onto the box and you want to be close enough that you've almost got a 90 degree angle of your knees. Casa.

You going to scoot in quite a bit for me? Can you do a little bit more? Great. Okay, so we have the feet, Dorsey flexed, right, arms down at your sides, right? And again, we tried to activate the posterior chain of the body, right? We want hip extensors active. All right? And we want back extensors active, but with abdominal support. Okay. So we really want to focus on the abdominals. So keeping a neutral spine, we're going to push the hips up as far as you feel comfortable. Good. So keeping the ED doctors. All right, so we're going to hold that for five counts, four, five, four, four, four, three and two and back and down.

And then just relax for a sec. So obviously strengthening your hamstrings and your hip extensors is really important for your knee health, particularly if you're doing sports where there's a lot of impact in jar on the knees. Okay. So we're gonna take a breath in again and exhale as we push up. Good. So in this position I wouldn't hesitate and clinching the [inaudible] as a squeezing the glutes a little bit. So you really want to get those glutes to activate three, two and come back down. Cause my focus right now is not spinal articulation at all.

That's just absolutely straight bridging. All right, and we'll do one more time. So we're going to take a breath and out-breath to push up. Good. So the feed staying, he flex. Good. I want you to feel the Tibialis anterior active, right? The carbs are stretching and there were about three to [inaudible] and bring it back down all the way. Super.

Give your knees a little hug into your chest. And then this time you're going to put the feet back together on the box and touching. So same position, but you want your feet and your knees touching together and murder you. Okay? On the corner can I bring you onto the flat surface there? A little bit. Good. All right. Okay. Now, now that you've got the knees squeezing together, I'd like you to extend your left leg. So your left leg. There we go with a knee still together. Good.

So that's important for me that you keep the abduction. All right. And then we're going to bridge up from there. So this time we'll hold for three counts. So we are pushing up all the way. Let's Go Chi lifting up. Mary, see if you can come up a little bit higher. We still want to achieve this flat line here. That's it. Two, one and all the way back down. So we'll keep the leg straight.

We're going to repeat that twice more. And up we go. We press out. Good. So hamstring, keep the gluteal engaged. And if you add up the legs, the glutes, work harder and bring it back down. Excellent. So we'll do one more time on that side. And up we go. So we push up good soup and you can see that Meredith's really got an inner thighs engaged here and back and down all the way. Chi and relax for a sec. Good.

Do you want to give that Hemi a little bit of a stretch art. So the leg that you've just bridged on, straighten the leg up to the sky and just give their leg a gentle pull into your body. Just a soft little stretch. Yeah. Good. And of course, you know, we never want to do passive stretching before we engage in these kinds of action sport activities. They're really, you've got to earn that stretch. So first work and then we can give a little stretch. Okay.

So let's change to the other side. Okay. Yeah. So we've got it up already. So pushing into your heel and up. We go with the hip and we gotta hold good. And we want to get the arms pressing into the mat. Careful of the ribs. So think triceps. All right, so the back of the arms, they engaged two and one and bring the leg or the hips back down. Good. Take a second. And up we go again. So we're going to repeat two more times. So I said about three counts.

So it's one, two and three and back and down. And this is going to be our last one. And up we go and we push all the way through. Good. And we've got to hold their car two and three. Good. And bring it back. And the leg, let's at the bottom, give it a little stretch or you just switching the legs up and give it a little pool. Super. Okay, so just a soft stretch through the hamstring. Awesome. Great. Okay, so you guys, just as you're lying there, arms are to a t position.

The legs can come up to a table top and we're going to get the knees just more or less above the hips, shins into the table, position, spine to supine legs coming to the front of the room. Inhale there, get a little bit of a stretch through the back and exhale as we bring it back into the center. So we're going across to the back of the room so we go inhale to stretch. So we warming up the obliques in rotation and exhale, bringing it back. So one of the best remedial exercises besides for injury prevention for action sports, but anyone who has any kind of lower back issue, they could do this exercise possibly modified with the legs just on the Mat. Okay. And Ah Shh.

Good. And one more time and we're going to the back. So we're getting the obliques to warm up the back. Extensors are working to an extent, but the back is gently melting towards the mat so we don't hyper extend and one more to the backside super and bringing it back. Cool. And you can relax, give you an ease, a little hug into the chest. And then I'd like you guys to hop up for a sec. Right?

Then we're going to change your box to a long box position. All right, super. And we'll bring it more or less to the middle of the mat if that's okay. And then you can have a seat facing to the outside Chi. So you're going to sit on the box for me. So we're going to do a chest lift with extension. So over the box. So similar to work on the reformer for those of you who had done that before in a long box series, right?

We want the shoulder blades just more or less at the edge of the box so you can lie down. Keeping the legs on the mat for keeping the legs on the mat, hands behind your head, fingertips interlaced. And then I'd like you to start in a neutral position. So you've got your neck in line with your spine, right? That's it. Good. Can I bring you back a little bit in there? Yeah, there we go. Good. All right. And if you're uncomfortable with your back in this position, you can always bring your legs up to a table top position.

It does take a little bit of pressure off the back, particularly for those people who are a little bit locked in the flexors. All right, so we're going to come up with it ahead in the chest. So we'll go up into a little raise. So we'll pause there. Good. Then we're going to take a breath in. Right now you've got your abdominals. I want you to go all the way off the edge so you're going back and down.

So we're going back and down into extension as far as your thoracic spine can go. Not pure cervical extension. I want thoracic extension and then take a deep breath and then exhale. Now don't think of your head coming up. Think of your ribs sliding towards your hipbones. That's a good. So what I like is murder. It's got a head pushing into her hands.

Can I bring you up a little bit? However, and her hands into her head. That's, and that's creating a really firm structure with her neck and her shoulder girdle. And she's going to take a deep breath in and our breath as she goes back and down. Wonderful. And we'll take a deep breath in again into flection. And then you mean full up? Yep. All the way up to the top. Exactly. And exhale as we go over. So I just like to start in that neutral position in the beginning so that everyone can feel the long line of their body. And then the abdominals, they activate in the isometric position. Okay. As opposed into a shortened position. Okay. And deep breath in at the top.

And we're going back and all the way back down. And let's have our last stretch over. Good. And then we'll take a deep breath in and exhale as we come up. So we're going up into flection. We're going to bring the left leg up to the tabletop, hold it there, and the right leg up to the table. Top. Good.

And then I'm actually going to say bring your knees a little bit closer than normal. Right? Good. Keep a little bit higher. Chest lift their Chi. Okay. And if you, you know, you were just starting out with this exercise, you could do this with the single legs, but we're going straight for the big time. All right, so we go hands behind the head. These girls are strong and we're going to take both legs down slowly to the mat, keeping the same angle of the knees, and then bringing the legs up. Shh. Good. So without changing the angle of the knees and without the abdominals popping.

Good. You guys can't see each other, but we let's get both legs on the ground and then exhale. Come up. Go. Now we're back in time. One more time. So we go down. So I wouldn't do too much of this initially. And both legs up. Hold there, Chi. Come up a little bit higher. Good. Put both hands behind your thighs. Roll yourself up to sitting for a sec. So let's go down again.

So we're going to roll back to the neutral position where the hands behind the head. So we want to achieve the long line again. Legs can come tabletop straightaway this time. Okay, Kai. Mary Head can go back a little bit. Otherwise we end up in the techs neck position. Can I bring your head back a bit? It's still supported with an arch into, yes.

Beautiful. Beautiful. All right. So now take an extension all the way over. So sorry, Kai of the thoracic spine. Good. And then come up, head and chest. Good. Pause. Alright, so extend the left leg, right shoulder blade. Well, should I say left shoulder blade is going up and over the right shoulder blade for the crisscross. So that's the position. So I want that isometric hold. So there, so we're just really, what I want you to see is that this is a pure rotation. So no one's going out of out of rotation and intellectual flection, just rotation and let's change to the other side and we hold. So again, I'm just looking for that hold.

Don't be shy to come up towards your Fi. There we go. Good change again. So we're not doing many repetitions. We just want to active, thank God and switch one more time. Good. And then bring it back to the center. If you want less, you've got to make it look harder and behind your thighs and bring it up to sitting. Awesome. And relax. Cool. You guys can stand up for me. Right?

So we would take the box, the gap facing inwards. Alright. In a higher position again. No, we'll take it to the end again. Thanks God. Okay, awesome. So we'll go into like a, a split squat or a single leg lunge position. So you want to stand close to your box and get kind of a, a quite a good lunge forward. All right. A little bit back here. Sorry. And then, yeah, Meredith's so take a step forward.

They're super and then you're gonna place your left leg on the box behind you. So the in step of your foot is going on the box behind you. So I'll give you a hand in marriage. There we go guys. And again, I mean you can use anything for this. I've seen people do it on the end of a step. All right. People at the fitness centers, they do it on the end of a workout bench.

But ladies, I've seen people do it in a trapeze right on the swing. Okay, that's great cause it adds a bit of instability. Okay. So hands on your hips and I'd just like you to squat down as low as you feel comfortable. Right. And then exhale as we go up. Good. So obviously doing this on a mat actually makes it a little bit more challenging because of the little bit of instability. So we've got to bend down. Good.

So we're getting knee extensor strength there and exhale particularly challenging the VMO. Alright of your, your knee and then coming back down and then your hip abductors add doctors and the hip extensors and up. Good. Let's see if we can do two more there guys. So we're going to go bend and up. Love it, the abdominals. And then one more time. So we go down, down, down and pause. Can you feel that your back legs hip flexes getting stretched out as well? Super. All right, so you're going to bring it back up. Good.

And then just step your back leg to the front leg. Try to keep your spot there and switch legs for me at the side. Can I take it back? Very good. Chi, you got it there, Kai. Thank you. Should hop a little bit further for this. Okay, cool. Perfect. All right, so you do want to feel like that backlog is almost putting you into a little bit of extension. Okay. So that you've got to work to stay upright. Okay. So we're going to go down and we bend super and exhale and down.

So focusing on a spot in front of you really helps to keep your balance. And unless your partner in front of you as the spot in the day wobbling, that's not going to help. All right, so we've got to bend down again. Good. And exhale up. Okay, we'll do two more times. So thinking back knee, very, can you bend this knee a little bit or is that yes, there we go. Good. And exhale up. Good. One more time.

And we go down and we go down and we go down and exhale. Beautiful and step it back to the same time. Cool. All right, so we're going to take the box long position. Alright. I see. Bring them into the center of your bat so it doesn't matter which side, but it would be nice if this flat side is facing to the back call and then have a look. I'm going into a kneeling position. So you enough mat space over the box. Can you do that? Great. Right? If you don't have a box, the best place to do this is on a big ball.

Okay. Really convenient, very comfortable as well. Okay, so we just bend over. So the whole idea here is to get your pelvis into a little bit of a tilt. A slight old car, not too much. All right. Then we're going to carry the arms like a puppet. All right, so my elbows are slightly raised. I'm in slight abduction of my shoulder and I just like the neck long.

Good. Alright, so we've got a very slight extension of the thoracic spine at the moment. Okay. So we're going to work on strengthening these upper back extensors and the rotators and the flexors of the shoulder. All right, so chi come up a little bit higher through the upper back then Meredith, we're going to come up a little bit higher now. So this is our first lift right now without moving the spine, you're going to pivot with your shoulder rotators so their elbows stay on the same spot. So it's a modified breaststroke. They're good long neck. And then can you see this little bend in the wrist? That often happens when the rotators not strong enough to lift arm.

Then we get that little band in the wrist. So watch out. Now reach the arms out long. And the more bling you have on, the harder it is. All right, it's heavy. Okay. It's heavy. Alright, then we bend the elbows again. So we sliding the arms on a flat surface.

Get the rotation of the shoulder again. So we're going back in. Good. And then just let yourself relax down and then the arms can drop as well a little bit and you can put your farther down there, right? Just to give it a bit of a break. So the first part is elbows, slightly up. Elbows slightly up. There we go. They're thoracic into extension. There we go.

Shoulder rotation. Yes. And then reaching the arms, reaching the arms, reaching the arms. Good. And we want to work on getting symmetry with the two arms, right? So we got symmetry with the two arms. Good. Then we bend the elbows. We slide, we slide, we slide, we slide, we rotate down with the arms and everything can come back down. Good work, right? Little bit of tilt. That's it. Last time. So the elbows come up slightly. Good. Then the extension through the back.

Super. Let's work on the rotation. Yes. And then reach the arms out. So we go into shoulder flection and this is the hardest part. We're going to turn the thumbs up, right? Good. Lower the arms slightly, but keeping the extension and then lift the arms.

We just do five. One so low and mid Trapezius, two shoulder rotator cuff. Three. Good Chi. A little bit less extension in the neck. And for one more time add five. Good. So this is, and we just got to hold that. This prevents any rotator cuff injuries. Turn the palms down, bend the elbows again, turn the arms down, arms relax, head and chest, and roll yourself out of there. Super. All right, bring the box to that position. Okay.

The forms on the box. Super. Yup, exactly. So it's like you're reading a book. All right, so we'll just do hip extension with a bent leg and hip abduction. So we'll start with the outside leg. So Kai, your left leg, Meredith, your right leg. So the leg stays bent and we're going to push the leg up to the sky, right? Trying not to go into the lumbar extension.

So what we've got here is hip extension. Chi. Relax the foot for now. So we've got gluteal and hamstring and then bring the leg back in. It doesn't have to touch and up again. So we're just doing five times one. So strengthening two into the hip extensors. Exhale, foot three. Excellent. And in, and exhale for four.

One more time and five good. And then bring it in without dropping it. So it goes in so it stays up. And then we go into the hip abduction. So the leg is going out to the side. So we're going one good without the pelvis rotating and two. So I really like to think about my obliques here.

Three to keep me absolutely steady from a lateral shift for particularly in the rib cage and five. And then bring it back down all the way. Super. Okay at the side. So we did five hip extensions and then five abductions right up we go. And one. So we lift up. And when you bring it back in, it's a little bit of push out of the shoulder blades. Good. And two. And then back in, in uh, both three. Excellent.

And back, uh, fall. And both of them doing a good job of not letting the back arch four and five. All right. And hold and abduction one and two. Yes. Good. Three. Carly, your weight can come a little bit further forth and four of one more and five. Good. And relax. Right?

So what you want to do here is just with a box as it is, foams up and sit back into a stretch in the last [inaudible]. Alright. And the reason we want to stretch the lads with a thumbs up is because the loud actors that internal rotator as well. So this is the best position to get a little release. Okay. So we'll go back onto all fours this time your palms are going to go onto the box and we're going to extend the legs out into a friend's support position. Okay.

But, but let's bring the legs in again. So you know what we're trying to work on here is stability, right? And Injury Prevention. So we want to do this as neatly as possible. So I'm going to watch the hairs on their head and I don't really want to see him move out of place. All right, that's how stable you guys are going to be there. All right, so we take one leg out, doesn't matter which leg. Slowly out right? And the other side and odd. Great. Okay, so I'm going to go ahead and just push you down a little bit. Kylie. There we go.

So we see two quite different positions here where Kylie wanted to start with her hips up quite high and often that a sign of the hip flexor dominance in this position here. So I brought her down a little bit there. All right, so the abdominals have to work a little bit harder. And with Meredith you can see she's almost got, I'm going to say your abdominals are working a little bit too hard. Good, right? So we want the hip flexes to add like act as a bridge there. All right, so they stopped the hips from falling down too low, right? And in the glutes, they just lock you into position there. And then bring the legs in for me. One and two, right? And then push back. Let's do the last stretch again. So thumbs up and reaching back.

So we're going to do that one more time and see if you guys can feel the difference in your positions now. So you're, you've either got the tendency to hang with your hips or to have the hips up too high. You want to find somewhere in between. Again, another tip is just to tighten up the thighs. To keep the legs absolutely straight, right? So let's do that one more time guys, and we'll just do five counts or the palms are flat. All right, I'll cue you with the legs. So we take one leg out, pause, hold there. And the other legs and nice and slow. Nice and stable. Good job. Tightening the thighs for five, four for much better positions for three and two.

And let's bring it back in. Excellent. One and two and relax. And let's stretch out with the lads again. So the thumbs up, hips going back. Awesome work, right. Okay. Palms onto the box in a pushup position, right?

So we're not with the elbows down. Alright. And what would life be without just one set of pushups? All right, so we're going to take the legs out into a diagonal. So this is, uh, an inclined push up, right? So the w buddies in a bit of a diagonal, right? So straight legs. Yeah. So you guys, it's actually a fair question. You could do it with bend, bend legs as well. It would take a little bit of the effort off. All right. Yep. There's Meredith's demonstrating there, but these two ladies, they've been doing this for a long time. All right, good.

We're going to push out of the shoulder blades and let's go ahead and do five pushups. So elbows are going backwards. Exhale as we pushing up for one and there we go to great. I love the back positions. They're three and both of them automatically for their going into that elbow in position, which is a much stronger pushing position and a much healthier position on the shoulder and we're going to hold as opposed to pushing with the elbows out and we've got to bring the legs in one and two and let's stretch it out. Cool. Then you guys are going to have a seat on your boxes facing outwards. All right? Yep. Absolutely. Hands are going to hold onto the edge. So we're going to do a set of shrugs, so fingers are facing in the same direction as your legs. So there we go.

You're about shoulder with the pot and we're going to do a set of shrugs. So we'll do two different positions. Again, you can do this on the edge of a chair, on the edge of a bench on the stairs, right? Meredith, you're going to do this with your legs straight, Kylie. You're going to do it with your legs staying in their tabletop position. All right, so you're going to take a step out with your legs, Chi a little bit and then just swing your hips off the edge. Meredith, are you good with that? Okay, so we want extension in the upper back and then we're going to just allow the shoulders to come up towards the ears as the body drops through and then we're gonna push up out of the shoulders. So what we're doing again is we're working those low and mid Trapezius here, they working [inaudible] and on the way down East centric control and then we coming up. So it's not a passive movement.

You're not just falling into your shoulder blades. And then we're going to go back down and pushing up and the people, you guys can just keep going. For me, the people I find get the most benefit out of this are people who actually bike. So particularly mountain bikers, road bikers, cause they're the ones when they spend a long time on their saddles, we end up falling into our shoulder blades and getting a lot of neck tension, right? So we're going to do two more times. We're going to push up and one more time and we're going gonna push up and then have a seat. Good. And then just shake the arms loose, right? So now we're going to progress it into dips. So we actually gonna work the triceps and the shoulder flexors as well.

All right, so Mary, can you do long legs again? Kyle will show the bent leg option. Alright. And we're going to go for five good tips. Alright. The lower the guy you go, the more work you're going to get into your triceps. All right. And let's go legs out, Kyle. Bam. Off and down we go. Inhale down and exhale to push up one. Good.

So you're just working up and down in a straight line for two. So your elbow extensors, triceps, are working there for three good and in Ah, for good. And this is going to be our last time and five. Great. And you can have a seat. Cool. Okay. Looking good. Right? So we're going to take the box, we're going to turn it onto its side. Again, Mary, I think. Yeah, if we can put it on the edge of our mats again on the outside edges. Okay, good. All right, so we're going to go into a little bit of side work. Okay. So form right? If you don't have a box at home, you can use a normal chair as long as you have something that's got a platform on the top with a little bit of space underneath. All right?

So a box is ideal. You can use the end of a reformer or you could use a bench or a chair. All right, so we'll start the top leg. We're going to work in the inside line of the leg. Press your bottom foot or both feet if you can't see your Dorsey flexed arm up and we're going to lift up into a diagonal. Okay. And again, we're not going to do repetitions. We're going to hold isometrically, so we're going to bring the bottom leg up to hold and we're going to squeeze.

Okay, so this bottom leg, you really want to flex it and you want to connect hold there without the foot going into a sickle foot position. So there, that's it. Good. And this is tough. This is tough. This is tough. And then bring the leg down and then relax down with the body. All right. Okay. So we really going to build strength in the midline of the legs. Okay, so we'll do one more set, right? So we've got arms up, hips go up to the sky. Super. Let's bring the bottom leg up to the top. [inaudible] there we go. Good.

So nice and stable. Now just the added benefit. Can you bring your pelvis forward? [inaudible] there we go. There we go. She's working. She's on the edge and we bring it down and relax. Let's turn around to the back. All right, so you just turn, yeah, facing the back side of the room. Okay. We're going to do two sets on the side as well there, right?

So top leg flex, the foot, pretty important. Bottom foot stays flexed as well. And guys are, when you bring the feet together, if you could keep them flexed and not going into a sickle foot position here. All right, so let's go. I'm up to the sky, hips up to the first bottom, leg to top leg. And you're going to find there's going to be quite a discrepancy between the two legs. So we're gonna hold, I'll give Kyle A. Little bit of assistance there. You okay? Like that Kai, can you flex the top foot for me that? Yes, there we go. That's it. There we go. There we go. There we go.

And bring it back down so you can see both of them are large, stronger on their right legs. Okay. All right. And so arms go up again. So on the other side you're a lot stronger there. Chi and up we go one more time. So we lift up with the hips first and we go leg goes up and connect. Here we go, forth five and four and three.

A smile always helps to get you through anything too and bring it back and down. Super. Okay, so we're going to turn round to the other side again, and we're going to work into abduction. Okay, so we're almost almost there. So you just need to use your top leg to brace yourself. Bring the bottom leg up onto the top, and we're going into a side position there with an abduction. And we're just going to hold that for the five counts. There we go. All right.

And you can bring this leg a little bit lower. Ky, it doesn't have to be too high. So four, five and four hips going forward. And three good foot too. And bring it down and relax. Cool. And you can turn around from the other side, right? So use the top foot to brace you. There we go. And lifting up with the hips. Arm Up. There we go. And Are we working our hip? Abductors Super American.

You got a little bit of a posterior. Totally. Yes. So bit of abdominals there. So in this position cause your hip abductors your hip flexors help in this position here. So it's pretty easy for the hip flexor to take over. So you often need to get a little bit about more abdominals here. Bring the leg down and bring the body down and relax. Super. Alright, good job. Okay. Box can go flat.

And I think if you could bring your boxes towards the sin, uh, towards the center of the room and then you can go ahead and we just do a hip stretch. All right, so you're going to take your left leg onto the box. There we go. And we just want to get into our hip rotators there. Yeah. So what I'm going to say is bring your leg a little bit more towards the midline and the reason being is a, gets the performance a little bit more. Okay. So you want to square your hips off as much as possible. And then from, if you want to, you can have a little bit of a lie down over the leg, right? If you take the leg more in 90 degree angles, right?

Then you're going to work more into that glute medius and the TFL. And that's exactly the muscle we've been trying to strengthen the performance. That's a good one to get rid of. Okay. Can often cause a little bit of back pain as well. And it can mimic the symptoms of sidecar if it's tight.

Good. And then let's change round to the other side. So again, this movement will help with that squatting position. Okay. Definitely useful for action sports right there and leaning over. Good. And once you got it, you can have a little stretch or not. That's up to you. It all depends on what you've got left in the tank or, or how tight it is and your pain threshold. Good. And then let's come up and if we could just take our boxes, we'll pick them up and let's just take them off to the side.

And what we'll do is we get to just finish off with a little bit of a stretch with a quote in the flexes. So we're going to go into a kneeling position. So you guys can the old today inside. Take your left leg step out in front of you. So I'm just sitting on my right heel, hands behind you, shoulders back. And then keeping the abdominals engaged. We're going to press up through the hip extensors so we get a little bit of a, just a stretch through the hip flexor. Okay.

So like I said earlier when we were working with those hip abductors, the flexes do a lot of work as well. All right, so we're going to go up and let's take it all the way through and let's think down for a sec and let's do that one more time. So we're going to push up. Good lifting up. Think a little bit posterior with a pelvis, right? That gives a little bit more stretch. So you want your quadriceps, particularly rec fem stretching here, a little bit of the Iliac is and so as well and bringing it back down. Good. And let's Change Ron to the other side. [inaudible] so it's like you're in a hurdle as lunge.

Then you bring the front foot to the balcony and then we bridge it up and we push. Excellent. And then for those of you who feel that this puts pressure on your knees, right? Then you could just go into a simple kind of a a runner's lunge or standing lunge position. You know the only thing about this position is it doesn't give you as much quadriceps stretch. Right? So it's always nice to get the little bit of the bend of that knee as well.

All right. Okay. Cause the quadriceps tend to dominate in a lot of positions. All right. And then sink down. Can we do it one more time? So sync and one more little push. And up we go. And I just liked this position cause it opens my shoulders and particularly because I surf, so I paddle a light and I paddleboard and our kite mountain bike, good stuff's all forward. You know, so the shoulders do get a little bit round. So yes, we get stronger in the upper body, but we do need to open a little bit particularly for breath and relax and bring it back down. Super, and let's get you guys standing up and then we're just going to finish it off with the roll down. So we're going to face the front, or hands down. Sorry.

Go sort of facing inwards. There we go. That was your friend there. Arms down at your sides, little softening of the knees so the little men will take a deep breath in. And exhale, head heavy, letting your neck go. Excellent. Abdominals engage. So palms always facing inward. So we've got slide thought of external rotation, and once you comfortable at the bottom, now you can lengthen your legs if you feel that okay.

And then roll it back up all the way up, up, up and tall. Thank you, Kylie. Thank you, Meredith. Very good. Good job.