• 3 months ago
Phase 1 (Month 1)
Weeks 1-3
Day 1 Chest & Back & Ab Ripper X
Day 2 Plyometrics
Day 3 Shoulder & Arms & AB Ripper X
Day 4 Yoga X
Day 5 Legs and Back & AB Ripper X
Day 6 Kenpo X
Day 7 Rest or X‐Stretch

Phase 1 (Month 1)
Week 4
Day 1 Yoga X
Day 2 Core Synergistics
Day 3 Kenpo X
Day 4 X Stretch
Day 5 Core Synergistics
Day 6 Yoga X
Day 7 Rest or X‐Stretch
Transcript
00:00:00♪♪
00:00:17You know why most people aren't flexible?
00:00:19It's because they don't work on their flexibility.
00:00:21For some reason, people just assume
00:00:23that either you are or you aren't.
00:00:25I'm 45. I can do things now
00:00:27that I couldn't do 10 years ago.
00:00:29Why? Because I stretch.
00:00:31We all do very extreme things in this program.
00:00:33If you ignore stretching,
00:00:35you're not gonna get the results.
00:00:37You're gonna plateau, quit,
00:00:39oh, I'm hurt, I'm injured.
00:00:41It's important. It's an equation.
00:00:43It's a puzzle where everything fits,
00:00:45and X-Stretch is a critical part of that puzzle.
00:00:47♪♪
00:00:51Hello, everybody. Welcome to the X-Stretch.
00:00:53Today, we're going to take care of ourselves.
00:00:55So let's get busy right away.
00:00:57I recommend maybe bare feet.
00:00:59I got my fancy Easy Soft shoes on for balance and stuff.
00:01:01But we're gonna get warmed up here
00:01:03through sun salutations.
00:01:05Are you kids ready to go?
00:01:07We've got the lovely Pam,
00:01:09the incredible Phil, and the gorgeous Shauna.
00:01:11So join in with us.
00:01:13Here we go. Come to the front of your mats, everyone.
00:01:15Feet are together to start.
00:01:17Today's tip of the day
00:01:19is to breathe and then breathe.
00:01:21All you have to do is breathe.
00:01:23Inhale.
00:01:25Both arms up nice and tall.
00:01:27Reach up really high.
00:01:29Spread the fingers.
00:01:31Chest up, eyes up.
00:01:33And now with a strong back,
00:01:35flat, flat, flat,
00:01:37look up at me, flat back,
00:01:39and come on down.
00:01:41We're relaxing here for a second, everyone.
00:01:43We're gonna inhale up to a flat back from here.
00:01:45So come on up.
00:01:47You can support your hands on your shins
00:01:49or let them dangle.
00:01:51Pam's dangling, dangling.
00:01:53And Phil's supporting.
00:01:55Good. Exhale all the way down.
00:01:57You can step back to plank, top of a plank, everyone.
00:01:59Now I'm gonna go all the way down
00:02:01to chaturanga, elbows back,
00:02:03and inhale the arms up.
00:02:05I'm an upward dog.
00:02:07I'm tall, shoulders are down,
00:02:09chest is up, eyes are forward.
00:02:11Exhale. You can do a push-up here or not.
00:02:13Little push-up and downward dog.
00:02:15We're gonna spend a little time
00:02:17in downward dog.
00:02:19I'm checking on the kids.
00:02:21Look at Pam.
00:02:23That's why they call her Blam.
00:02:25Driving her sit bones to the sky,
00:02:27legs are straight,
00:02:29spread fingers, nice chest to toes.
00:02:31Phil, I'm gonna make a little adjustment.
00:02:33Relax the head.
00:02:35Drive the chest to the toes more.
00:02:37Good. Step your feet back, Phil,
00:02:39about four inches.
00:02:41Right there. Good.
00:02:43And keep driving the chest to the toes.
00:02:45Very nice. Showing a pretty.
00:02:47Guess we're out of here.
00:02:49Come back to plank.
00:02:51Very good.
00:02:53Step the feet up to your hands.
00:02:55Inhale up to flat back, everyone.
00:02:57Exhale all the way down
00:02:59like a ragdoll collapse.
00:03:01Look at your knees.
00:03:03Now lift your head first
00:03:05and reverse that swan dive
00:03:07up with a strong back.
00:03:09Strong legs. Reach up.
00:03:11Exhale, namaste.
00:03:13Inhale the arms up nice and tall.
00:03:15Look up between the hands
00:03:17and head up.
00:03:19Flat back. Strong legs.
00:03:21Go on down. Collapse down.
00:03:23Inhale up to flat back again.
00:03:25Remember, I'll give you the side shot here.
00:03:27You got two versions, here or here.
00:03:29All right.
00:03:31Exhale all the way down.
00:03:33Step back to plank.
00:03:35We'll do our sequence again.
00:03:37Nice and slowly come on down.
00:03:39Elbows back. Inhale up.
00:03:41Exhale. Do a push-up.
00:03:43And exhale all the way down
00:03:45in a downward dog.
00:03:47Not gonna hold it quite as long this time
00:03:49now that you're all doing it perfectly.
00:03:51Straight arms. Drive the chest.
00:03:53Good.
00:03:55Step the feet into the hands.
00:03:57Inhale up to flat back.
00:03:59Exhale all the way down.
00:04:01Synchronizing movement and breath.
00:04:03Now reverse swan dive
00:04:05all the way up.
00:04:07Head up. Head up. Back flat.
00:04:09Legs strong. Inhale. Exhale.
00:04:11Getting warm now.
00:04:13This is the way to do it.
00:04:15Do the X stretch. Inhale up again.
00:04:17Exhale with a flat back.
00:04:19Spread those fingers.
00:04:21Swan dive and look up before you hit the pool.
00:04:23When you do, exhale and collapse.
00:04:25Enjoy the relaxed hang.
00:04:27Inhale up to flat back.
00:04:29Either hand position works with me.
00:04:31Exhale down.
00:04:33Place the hands on the floor.
00:04:35Step back to plank.
00:04:37Last little sun salutation.
00:04:39Down upward dog.
00:04:41Good.
00:04:43Back to plank.
00:04:45Do a little push up and downward dog.
00:04:49Separate those feet
00:04:51about shoulder distance apart.
00:04:53Drive your chest to your toes.
00:04:55Drive your sit bones into the sky.
00:04:57Spread your fingers and straighten your arms.
00:04:59Step your feet
00:05:01into your hands.
00:05:03Inhale up to flat back.
00:05:05Exhale down.
00:05:07I'm getting warm.
00:05:09Inhale up.
00:05:11Head up. Spread the fingers.
00:05:13Reach up nice and tall.
00:05:15Really reach up. Get up on your tippy toes.
00:05:17Get up.
00:05:19Get up.
00:05:21Come on down.
00:05:23Relax.
00:05:25I'm warm. I'm getting warm.
00:05:27We got the old neck stretch.
00:05:29Right hand.
00:05:31Reach behind your back.
00:05:33Grab the right wrist with the left hand.
00:05:35Deep breath here.
00:05:37And I'm gonna lean my ear
00:05:39to the side of the chicken wing.
00:05:41Just like that.
00:05:43Pulling helps
00:05:45accentuate the stretch.
00:05:47Now look up.
00:05:51You might feel a slight adjustment there.
00:05:53And now look down.
00:05:55I can hear him breathing behind me.
00:05:57I hope you're breathing too.
00:05:59Look forward again.
00:06:01And release.
00:06:03Left hand out. Reach behind.
00:06:05Grab the left wrist with the right hand.
00:06:07Now I've got my right chicken wing.
00:06:09Down to this side.
00:06:11Look straight ahead.
00:06:13Let me see if everybody's doing it pretty.
00:06:15Pam's good. Look, she's not.
00:06:17Her eyes are forward.
00:06:19It's perfect. Nice.
00:06:21Everybody look up.
00:06:23Turn that chin up a little more.
00:06:25Turn your head that way.
00:06:27There you go.
00:06:29Nice muscles, dude.
00:06:31Turn your chin down.
00:06:33Look at this.
00:06:35Can we get this, my brother?
00:06:37Things are stretching here.
00:06:39It's good.
00:06:41And release.
00:06:43Wide feet. Spread them out.
00:06:45East side of the mat.
00:06:47Grab your steering wheel
00:06:49because we're backing up the car.
00:06:51You are locked in here.
00:06:53Do not move.
00:06:55Steering wheels don't move
00:06:57unless you've got some kind of clown car.
00:06:59Otherwise, lock on.
00:07:01Back.
00:07:03Turning for an 8 count.
00:07:05Keep looking behind you
00:07:07for 1, 2, 3.
00:07:09Good fill.
00:07:114, 5, 6, 7.
00:07:13Keep turning.
00:07:158. I want you to look back there.
00:07:17And good. Other side.
00:07:19Here we go.
00:07:21Grab your wheel. Take a deep breath here.
00:07:23Turn the chin to the shoulder.
00:07:25Look back. You're turning.
00:07:271, 2, 3, 4.
00:07:296 in the stretch.
00:07:315, 6, 7.
00:07:33Can you look behind you?
00:07:358. Very nice.
00:07:37Shake it out.
00:07:39Okay, we got head rolls.
00:07:41Step on your mat if you want.
00:07:43Take a deep breath.
00:07:45We're working on the neck.
00:07:47Why? Because there's so much tension
00:07:49up in here in our world.
00:07:51Now we're going to let it go.
00:07:53Inhale. Total 6 times.
00:07:55Here we go. Drop it down.
00:07:57Reach for the floor.
00:07:59That'll keep you from shrugging.
00:08:01If you shrug, you destroy the stretch.
00:08:03So reach down. Inhale.
00:08:05Exhale. Left ear, left shoulder.
00:08:09Also, relax your face.
00:08:11Relax your jaw. Your teeth shouldn't be touching.
00:08:13Soften the gaze a little bit.
00:08:15Get kind of sleepy with it.
00:08:17And other side.
00:08:19That's 3.
00:08:21We're going to start out slowly and easily,
00:08:23and then we're going to get busy with it a little bit.
00:08:25But it is stretching.
00:08:27We're not jumping up and down here today.
00:08:29So other side. We're over.
00:08:33And while you're here,
00:08:35the only thing you've got to do is breathe.
00:08:37Shut off your mind.
00:08:39Just focus on what you're doing.
00:08:41Back to the right side again.
00:08:43Very nice.
00:08:45Reaching, reaching with the hands.
00:08:47The arms are active.
00:08:49Last time, over to the left.
00:08:51One more for good luck.
00:08:53Good. Drop the chin to the chest.
00:08:55Look at the floor.
00:08:57And now lift your head up.
00:08:59Spread your feet nice and wide.
00:09:01So you're in a nice little squat.
00:09:03You want your knees to track out over your toes.
00:09:05We have the expand, contract,
00:09:07back, chest, shoulder stretch.
00:09:09Oh, you're ready.
00:09:11I want you to get down on your horse a little bit here, okay?
00:09:13Reach both arms up.
00:09:15And spread the fingers.
00:09:17And feel that across your chest and your shoulders
00:09:19by spreading your fingers.
00:09:21Let's get down again one more time.
00:09:23Make it pretty. Here we go.
00:09:25Arms up.
00:09:27Reach the fingertips to the sky and pull wide across.
00:09:29Oh, like a big old morning stretch.
00:09:31You know, you're getting out of bed
00:09:33and you get up in the morning and you just...
00:09:35Oh, yeah!
00:09:37Oh, that's good.
00:09:39Oh, I like it.
00:09:41All right, shake that out.
00:09:43We're gonna stay on our horse.
00:09:45Okay, a little tapas stretch right here.
00:09:47Bring the hands together.
00:09:49Inhale them back.
00:09:51Nice, hold it there for a second.
00:09:53Thumbs back, palms up.
00:09:55Exhale them forward.
00:09:57Say hello to the lovely Pam.
00:09:59Pam, thank you so much for being here.
00:10:01Again, one more time, inhale it up.
00:10:03Got my good buddy Phil here.
00:10:05He's a big, strong, muscular guy,
00:10:07but he still works on his flexibility.
00:10:09That's how you stay young.
00:10:11Turn those palms up, my brother.
00:10:13You feel that now, and exhale forward.
00:10:15Oh, my gosh, look at Shawna.
00:10:17Gumby looked like the Tin Man,
00:10:19but look at this.
00:10:21You can probably bring our hands together.
00:10:23Doesn't feel any pain.
00:10:25Nice, palms up and forward again.
00:10:27All right, everybody on your hands and knees.
00:10:29We're gonna work on the forearms,
00:10:31work on the flexors.
00:10:33Are you okay? Are you ready?
00:10:35Here we go.
00:10:37We're gonna start out with the knees underneath the hips.
00:10:39All right, kids.
00:10:41Wrists are directly underneath the shoulders.
00:10:43We're gonna go back and forth.
00:10:45We're gonna do it two different ways.
00:10:47This is a wrist and forearm flexor stretch.
00:10:49Are you ready?
00:10:51To the left for one.
00:10:53To the right for two.
00:10:55Yeah.
00:10:57And left for three.
00:10:59Good.
00:11:01Don't overdo it here.
00:11:03To the right for four.
00:11:05Spread those fingers.
00:11:07And five.
00:11:09Nice and gentle here.
00:11:11And six.
00:11:13It's gonna land easier if you do these.
00:11:15And seven.
00:11:17And eight.
00:11:19Try to keep the arms straight.
00:11:21Don't bend the elbows.
00:11:23And nine.
00:11:25And one more to the right.
00:11:27And ten.
00:11:29Okay, shake that out for a second.
00:11:31Now we're gonna get a little bit more advanced,
00:11:33if you see what I mean.
00:11:35So, fingertips in towards my knees.
00:11:37Palms on the floor.
00:11:39Drive the eyes of the elbows to me,
00:11:41I'm driving to you.
00:11:43Tilt back, I'm gonna count to ten.
00:11:45One.
00:11:47Two.
00:11:49Three.
00:11:51Keep drifting back.
00:11:53Four.
00:11:55But don't overdo it here.
00:11:57Five.
00:11:59Six.
00:12:01Seven.
00:12:03Slide your butt to your feet.
00:12:05Eight.
00:12:07Nine.
00:12:09Ten.
00:12:11One more thing.
00:12:13We all out, let's stand up.
00:12:15We've got the Drea Forearms Stretch.
00:12:17Okay, straddle your mats.
00:12:19Now what you've gotta do here to make this work,
00:12:21you've gotta create your own tension.
00:12:23You've gotta visualize
00:12:25like you're pulling your hands
00:12:27through thick, big old cement
00:12:29or some kind of green jello,
00:12:31I don't care what it is.
00:12:33But I want your arms out,
00:12:35your fingers spread and pointed to the floor.
00:12:37Create tension in your forearms
00:12:39and in slow motion,
00:12:41imagine pulling through cement.
00:12:43Here we go.
00:12:45Five, four, three, two.
00:12:47Two cycles.
00:12:49And pulling through.
00:12:51Tension through that cement.
00:12:53Now you've gotta push down
00:12:55through that cement.
00:12:57Create tension.
00:12:59Come on up.
00:13:01Bring the hands out.
00:13:03Work the fingers by squeezing.
00:13:05Bring it all the way up
00:13:07and then you wanna fold them out
00:13:09right where you started.
00:13:11Spread them and turn the fingers down.
00:13:13Again, same thing.
00:13:15Big old thick cement.
00:13:17Pull it through, pull it through.
00:13:19And now push it all the way down
00:13:21to the ground as you come up.
00:13:23Bring up to the front, squeeze.
00:13:25Really get the fingers involved.
00:13:27Nice, a lot of tension here.
00:13:29Now open them up again
00:13:31and come all the way through.
00:13:33Just let it fall out.
00:13:35Really drive the fingers to the floor.
00:13:37Feel that tension through here.
00:13:39Straighten the arms.
00:13:41Take a deep breath and shake it out.
00:13:43Oh, yeah, yeah, yeah.
00:13:45Give us some of these too.
00:13:47Give us some of these.
00:13:49Slap it, make it feel nice.
00:13:51Okay, we're gonna warm up those shoulders.
00:13:53We're gonna do circles
00:13:55and we're gonna do a lot of them.
00:13:57Are you ready?
00:13:59Arms up, fingers up, little circles.
00:14:01We're all going forward, everybody.
00:14:03About medium size, medium size.
00:14:05Not too big, not too small.
00:14:07You don't have to go fast.
00:14:09We're just warming up the shoulders.
00:14:11Also, relax the neck.
00:14:13Relax the traps.
00:14:15You see all this here?
00:14:17Relax this and this all up in here.
00:14:19Put it here.
00:14:21All right, other direction.
00:14:23Here we go, nice circles.
00:14:25Relaxing all the way through here.
00:14:27Nice feel, nice straight arms.
00:14:29Going back and back and back.
00:14:31Oh, I feel it burn.
00:14:33I feel the heat.
00:14:35Just a few more seconds,
00:14:37five more seconds.
00:14:39We're gonna keep going in this direction,
00:14:41but we're gonna make them bigger
00:14:43and turn our fingers down.
00:14:45So really slow it down here.
00:14:47You can even put one foot
00:14:49in front of the other if you want.
00:14:51Expand and contract the chest.
00:14:53Mix the breathing
00:14:55with the circles.
00:14:57Feel it.
00:14:59Hang in there.
00:15:01This is it, few more seconds.
00:15:03Now we're going the other way.
00:15:05Let's go the other way.
00:15:07Synchronize the movement with the breath.
00:15:09Really open it up in the front and in the back.
00:15:11Relax the face
00:15:13like you're a pterodactyl
00:15:15coming in for a landing.
00:15:17Nice, oh, that's good.
00:15:19Here we go, few more seconds.
00:15:21Big last one
00:15:23and shake that out.
00:15:25Oh, that is yummy, yummy, yummy.
00:15:27Okay, we got a little tricep shoulder stretch,
00:15:29a little shoulder tricep stretch,
00:15:31whichever you like.
00:15:33Okay, are you ready to go?
00:15:35We got the combo move.
00:15:37Straddle your mats.
00:15:39We're working here and here.
00:15:41Across, reach underneath and pull.
00:15:43I'm gonna be here a little bit
00:15:45and take a couple of breaths.
00:15:47Get your chin out of the way.
00:15:49Pull your bicep into your neck.
00:15:51That's it, Pam.
00:15:53Right arm lock move like that
00:15:55and now pull it in.
00:15:57Ooh, now you feel it, isn't that nice?
00:15:59This is good. I like what Phil's...
00:16:01Phil's got a move, he's got the hand thing.
00:16:03I wanted to show different variations.
00:16:05All right, release that.
00:16:07Right arm up, nice and high, reach up.
00:16:09Nice and high, I mean, whatever I mean.
00:16:11Reach behind your back
00:16:13like you're scratching your back.
00:16:15I'm gonna turn around, show the people.
00:16:17Grab.
00:16:19See that over there? Got me?
00:16:21Every angle imaginable.
00:16:23There it is.
00:16:25Good, standing up tall.
00:16:27Let me hear the breathing.
00:16:33That's good, one more deep breath.
00:16:35There she is,
00:16:37all the way from the exorcist.
00:16:39And release.
00:16:41Who was the exorcist
00:16:43that had the head that spun around?
00:16:45What was her name? Somebody.
00:16:47Linda Blair, there she is.
00:16:49Right arm.
00:16:51Very flexible.
00:16:53Get it across and pull.
00:16:55You can do this.
00:16:57Phil's got that going on, works for him.
00:16:59I like the elbow lock.
00:17:01That works for me. The whole time breathe.
00:17:03Don't just hang out here.
00:17:05I want you to pull, actively pull and breathe
00:17:07at the same time.
00:17:09All right, same arm up into the air.
00:17:11Reach it behind your back.
00:17:13Grab the elbow
00:17:15and pull on the triceps.
00:17:17Not only here, but I feel this in my lat.
00:17:19You feel that in your lat, Pam?
00:17:21Do you? Talk to me.
00:17:23I got the mic right here, they can hear everything.
00:17:25See, from here all the way into there.
00:17:27One more deep breath.
00:17:29Good, Shauna, excellent.
00:17:31And release. All right, let's shake.
00:17:35Stretch all that upper stuff out.
00:17:37Take care of the arms, get up on those toes.
00:17:39All right.
00:17:41There we go.
00:17:43All right, let's start hugging.
00:17:45All the stuff we just did,
00:17:47that was static stretching.
00:17:49Static, static.
00:17:51Now we're doing ballistic.
00:17:53It's good, you gotta mix it up, right?
00:17:55It's the spice of life, even with stretching.
00:17:57Okay, we hugging now?
00:17:59We hugging, they're hugging.
00:18:01Switch high and low, high and low.
00:18:03We're gonna do some reachers now, are you ready?
00:18:05One foot in front of the other, whichever turns you on,
00:18:07right or left, I don't care.
00:18:09Reach up nice and tall.
00:18:11So the backs of my hands are going to the back of the room.
00:18:13Way up.
00:18:15My ears are near my biceps.
00:18:17Now I'm gonna bend over just a little bit
00:18:19and I'm gonna reach the palms up towards the ceiling.
00:18:21Nothing down here.
00:18:23We're just reaching, reaching.
00:18:25Up again.
00:18:27Doing the wave.
00:18:29And again.
00:18:31One more time.
00:18:33Backs of hands back towards the back of the room.
00:18:37Palms to the ceiling.
00:18:39All right, I'm gonna do backstroke, right arm only.
00:18:41Here we go.
00:18:43Doing some swimmers now.
00:18:45Swimmer, swimmer, swimmer.
00:18:47Other way.
00:18:49One, two, three.
00:18:51One more, four.
00:18:53Okay.
00:18:55Are you ready?
00:18:57Let's go backstroke.
00:18:59Left arm, backstroke, backstroke.
00:19:01And go forward.
00:19:03One, two, three.
00:19:05And four.
00:19:07All right, we've got the standing side stretch.
00:19:09Phil's gonna show us a little, his version.
00:19:11He's gonna do the wide foot.
00:19:13Everybody else, we're gonna do it yoga style.
00:19:15Feet together.
00:19:17Arms are up nice and tall.
00:19:19Look up.
00:19:21Now I'm gonna exhale my left hand down
00:19:23as I tilt my body to the left
00:19:25and drive my right hip
00:19:27to the right.
00:19:29And I look up
00:19:31with the eye of the elbow right there.
00:19:33Chin towards the bicep.
00:19:35Taking the kink out of the wrist.
00:19:37Nice.
00:19:39Dude, look up here.
00:19:41Turn, that's it.
00:19:43He's looking at me for guidance.
00:19:45Now spread your feet.
00:19:47Show him the spread foot version.
00:19:49Some folks may be a little uncomfortable
00:19:51with your feet together.
00:19:53We're gonna be here and breathe.
00:19:55It looks easy, but it's somewhat uncomfortable.
00:19:57Okay.
00:19:59I'm gonna work on Phil here.
00:20:01All right, nice.
00:20:03One more deep breath.
00:20:05Arms up into the air.
00:20:07Inhale here.
00:20:09And exhale the hip to the left.
00:20:11Drop the right hand down.
00:20:13Same thing, other side.
00:20:15If you feel like you're gonna fall,
00:20:17tilt your body to the left more.
00:20:19You want a big old bow here.
00:20:21This stretch goes all the way down your side.
00:20:23You're not moving,
00:20:25but you're doing a hell of a lot.
00:20:27Shawna, nice.
00:20:29She's really turning her head.
00:20:31She could probably put her chin on the other side,
00:20:33if you want to see that.
00:20:35Nice, Phil's still getting a big old stretch,
00:20:37but he's got better balance for himself
00:20:39with his feet separated.
00:20:41Okay, take one more deep breath.
00:20:43Reach both arms up.
00:20:45Inhale here and exhale.
00:20:47The arms down.
00:20:49All right, we're on our backs.
00:20:51Okay, I'm gonna turn my mat here
00:20:53so you can see me better.
00:20:55All right, this is called rollers.
00:20:57We're working on the spine, all right?
00:20:59Now I want you to get in a ball,
00:21:01and I want you to roll ten times, okay?
00:21:03So everybody on your backs.
00:21:05Grab your legs, wrap your arms
00:21:07right around your legs.
00:21:09Tuck your chin, and if you can,
00:21:11bring your forehead to your knees.
00:21:13If you can't, it's no big deal.
00:21:15We're doing a little massage for the back.
00:21:17It's gorgeous.
00:21:19Okay, are you kids ready?
00:21:21Rock ten times with me.
00:21:23And one, two, three.
00:21:25Might take a while to get going.
00:21:27Four and five.
00:21:29You got a few extra minutes, okay.
00:21:31Oh, six.
00:21:33See if you can get your whole back involved.
00:21:35Seven, roll right up to the shoulders.
00:21:37Oh, that's good.
00:21:39Eight, keep going with me.
00:21:41Nine, I have a long spine.
00:21:43Ten.
00:21:45Oh, I felt a few cracks.
00:21:47You might have got a couple of cracks,
00:21:49and if you did, that's a good thing.
00:21:51So I'm gonna fix my mic.
00:21:53We got shoulder stand into plow.
00:21:55This is an advanced stretch,
00:21:57okay, so you're on your back.
00:21:59Scooch your hands
00:22:03underneath your back.
00:22:05All right.
00:22:07Keep climbing up towards your shoulders.
00:22:09And you're up here nice and tall
00:22:11in shoulder stand.
00:22:13Now, what you don't want to do
00:22:15is get this kink in the waist, okay.
00:22:17All right, don't turn your head like me.
00:22:19I know you're gonna have to watch it
00:22:21to turn your head, but in general,
00:22:23I don't recommend this.
00:22:25Now, let's see these guys in shoulder stand.
00:22:29Good, Pam's got her arms down.
00:22:31That's a good way to do it.
00:22:33Nice, Phil.
00:22:35I'm gonna make a little adjustment on Phil here.
00:22:37Good, that's it.
00:22:39I'm working his elbows in.
00:22:41Now, I don't want you to bend the waist less
00:22:43like you're doing a handstand.
00:22:45Drive your hips that way.
00:22:47Good, nice.
00:22:49What I'm trying to create here,
00:22:51can you see me over here?
00:22:54Keep moving further if you can.
00:22:56Good, and that's it.
00:22:58Squeeze your butt, work your core.
00:23:00All right, gently and slowly,
00:23:02they're gonna drop their feet over their head.
00:23:04And some might land on the floor,
00:23:06and some might not.
00:23:08That's okay.
00:23:10We are officially into plow.
00:23:12Release the hands.
00:23:14Pam and Phil have their arms out to the side.
00:23:16That's fine.
00:23:18Why don't you clasp the hands?
00:23:20Showing up very good.
00:23:22If you're not feeling good, you better stop.
00:23:24Very nice.
00:23:26Now, just bend the knees and drop them around the ears.
00:23:28Like that.
00:23:30Now, we're gonna come out of this.
00:23:32We're gonna do a roll out of this.
00:23:34We're really gonna take our time.
00:23:36I want everybody to really take their time,
00:23:38like a 6 or 8 count.
00:23:40Are you ready? I'll do it with you.
00:23:42So I'm here, and I'm gonna control the roll
00:23:44as I come out.
00:23:46Control the roll.
00:23:48Every vertebra gets a break to slowly come out.
00:23:50Control the roll out.
00:23:52Very, very nice.
00:23:54Now, we've got seated spinal stretch.
00:23:56I'm gonna move my mat here,
00:23:58so it's pretty for everybody.
00:24:00Very nice.
00:24:02So feet flat on the floor.
00:24:04You're gonna sit up nice and tall.
00:24:06You kids ready for seated spinal stretch?
00:24:08I believe you are.
00:24:10Take the left hand, reach underneath the left leg.
00:24:12Grab the right ankle.
00:24:14And pull your knee towards me.
00:24:16I got mine towards you.
00:24:18I got my right foot right here, right, Phil?
00:24:20Everybody else is gonna go over here like this.
00:24:22So the left foot goes outside the right thigh.
00:24:24So you're basically in a pretzel.
00:24:26If there's an earthquake,
00:24:28you're probably not gonna get out of the house in time.
00:24:30All right, I'm taking my left hand,
00:24:32put it behind, next to my buttocks.
00:24:34Reach the right arm up nice and tall.
00:24:36From here, I take a deep breath,
00:24:38and I exhale my elbow to the outer thigh.
00:24:40And what everyone's gonna do is,
00:24:42and they're gonna do it too,
00:24:44take 5 deep breaths,
00:24:46and turn.
00:24:48Deep breath.
00:24:50Exhale, press against the leg and turn.
00:24:52Again, one more deep breath.
00:24:54And turn.
00:24:56Again, one more deep breath.
00:24:58And turn.
00:25:00Now, Phil, you're leaning forward.
00:25:02I want your head up.
00:25:04Everybody else keep going.
00:25:06Keep going, that's it.
00:25:08Good, keep your spine straight.
00:25:10Keep the crown of your head going skyward.
00:25:12Again, one more deep breath.
00:25:14And release.
00:25:16Okay, back to the original start position.
00:25:18Feet are on the floor again.
00:25:20Right hand now this time
00:25:22reaches underneath the right leg.
00:25:24I'm gonna grab the left ankle.
00:25:26I'm gonna place it on the floor.
00:25:28Phil's gonna keep his foot here.
00:25:30Easy access for him.
00:25:32Feeling a little bit more flexible.
00:25:34And in time, you can make that adjustment, all right?
00:25:36Right hand goes behind,
00:25:38next to the buttocks.
00:25:40Take a deep breath.
00:25:42Take a deep breath.
00:25:44Reach those fingertips to the sky.
00:25:46Exhale the elbow to the outside part of the right leg.
00:25:48Take a deep breath here first,
00:25:50and then we'll do our first one.
00:25:52And exhale.
00:25:54You guys see me?
00:25:56Who's looking at me right now?
00:25:58Which one of you guys?
00:26:00Now, what I don't want to do is this.
00:26:02You see where my head is down?
00:26:04I want you up and turning.
00:26:06Deep breath, everybody.
00:26:08And turn.
00:26:10Exhale and push.
00:26:12Not that much goes on during the inhale.
00:26:14One more.
00:26:16Sit up taller, Phil.
00:26:18Tall with that spine.
00:26:20One more.
00:26:22Look back behind you.
00:26:24Look at that heavy bag.
00:26:26And again.
00:26:28Oh, and push and release.
00:26:30You'll feel that in your glute,
00:26:32your spine, the whole nine yards.
00:26:34I'm gonna turn sideways.
00:26:36We're gonna do cat stretch, okay?
00:26:38We're gonna do it together.
00:26:40You guys ready?
00:26:42Here we go.
00:26:44Here's your setup.
00:26:46Knees under your hips.
00:26:48Don't get too wide.
00:26:50We're gonna do five cycles, okay?
00:26:52Get the knees.
00:26:54Don't be out here with the hands.
00:26:56Don't be back here.
00:26:58I want your wrists under your shoulders,
00:27:00knees under your hips.
00:27:02We're in neutral spine right here.
00:27:04Take a deep breath and lift the head up
00:27:06Head down, chin to the chest.
00:27:08Good.
00:27:10Inhale to head up again.
00:27:14And exhale.
00:27:16And back up tall.
00:27:18Nice arch, everybody.
00:27:20Inhale up again.
00:27:22Good.
00:27:24You see what we're creating here?
00:27:26This little arch.
00:27:28Head is up and opposite direction.
00:27:30And exhale.
00:27:32Big back is way up, head is down.
00:27:34Inhale up.
00:27:36He felt like Ringo because he was way in the back,
00:27:38but he's still our star drummer.
00:27:40And exhale again.
00:27:42You want to see flexibility?
00:27:44Look at Sean.
00:27:46Get that back way up.
00:27:48Very nice.
00:27:50And inhale up.
00:27:52Good.
00:27:54Big arch, nice and round.
00:27:56That's gonna make the spine live forever.
00:27:58Good.
00:28:00And come to neutral spine and relax.
00:28:02I'm gonna show you what that's all about.
00:28:04So you're on your back again.
00:28:06You guys get on your backs.
00:28:08Just lay right down.
00:28:10All right.
00:28:12You're gonna feel this, trust me.
00:28:14Now take your right ankle,
00:28:16place it on your left thigh right below your knee.
00:28:18Got a little hole here.
00:28:20You can take the right hand.
00:28:22I'm gonna reach through.
00:28:24I'm gonna grab my shin and I'm gonna lay back.
00:28:26As you lay back, that might even be enough.
00:28:28You can keep your arms straight here
00:28:30and bend the elbows a little bit and pull.
00:28:32Let's see everybody here.
00:28:34Now look, we got Sean
00:28:36doing a little advanced thing.
00:28:38She's working on her glute,
00:28:40but she's so darn flexible
00:28:42that she figures, well, what the heck,
00:28:44I might as well work on my hamstring too.
00:28:46So she's straightening the leg and she's flexing the foot.
00:28:48We're gonna be here a few more breaths.
00:28:50Very nice.
00:28:52Good.
00:28:54Now what I'm gonna have Phil do here
00:28:56is I'm gonna have him release his shin
00:28:58Now for some guys, man,
00:29:00you're gonna feel this plenty, okay?
00:29:02This might be too far for some people.
00:29:04Now pull in a little bit too, pull in the leg, great.
00:29:06Feel that in your glute?
00:29:08Nice, man, good.
00:29:10And all you gotta do here is pull and breathe.
00:29:12Very nice, Pam, okay, looking perfect.
00:29:14Let's switch sides.
00:29:16I'm on the deck down here with everybody.
00:29:20Same thing, different side, okay.
00:29:22Now this is my tighter side.
00:29:24I don't know about you,
00:29:26but my left side's a little tighter,
00:29:28so I feel this one more.
00:29:30But left ankle goes on right thigh,
00:29:32reach through the hole, grabbing the shin.
00:29:36Oh, man, that is toasty.
00:29:40Now all I want you to do here is breathe.
00:29:42Now on this side, my arms are pretty straight.
00:29:44If I, if I pull with my elbows,
00:29:46it's almost too much.
00:29:48On the other side, I can afford to.
00:29:50So I just sit here, and I'm uncomfortable,
00:29:52and that's okay, so what do I do?
00:29:54I don't think about it.
00:29:56I just breathe.
00:29:58I just breathe.
00:30:00And on the exhale is when your muscles release.
00:30:02So if you don't take a big inhale,
00:30:04that way you don't get a chance to exhale,
00:30:06and then the muscles don't release.
00:30:08So you want to really make sure to just breathe.
00:30:12I know, I sound like a broken record about the breathing,
00:30:14but it's important.
00:30:16One more time on this side.
00:30:18Take a deep breath.
00:30:20I'm doing it for me because my left butt cheek is tight.
00:30:22Release.
00:30:24All that is good stuff.
00:30:26All right, we are just about halfway.
00:30:28We're going to stand up.
00:30:30I'm going to change my mat.
00:30:32We're all going to do this together.
00:30:34Working on the hamstrings, boys and girls.
00:30:36We're going to do about five breaths here.
00:30:38Standing wide.
00:30:40Feet forward.
00:30:42Bend.
00:30:44Let me get my mat right.
00:30:46Okay.
00:30:48Notice the distance between my toes and my heels are the same.
00:30:50I'm not out like this.
00:30:52They're the same.
00:30:54So everybody wired up.
00:30:56Okay, arms up.
00:30:58Deep breath.
00:31:00And we're going to exhale forward with a flat back.
00:31:02Standing wide.
00:31:04Feet forward.
00:31:06Bend and down.
00:31:08Now I like the arm fold technique.
00:31:10Some folks are like this.
00:31:12Shawn, why don't you grab the ankles and show them that one.
00:31:14Nice.
00:31:16And that's it.
00:31:18He's rocking back and forth.
00:31:20Very nice.
00:31:22So this adds a little extra something.
00:31:24It's kind of a combination static ballistic.
00:31:26Nice.
00:31:28See the feet?
00:31:30Toes and heels, same distance apart.
00:31:32We're going to be here for a while
00:31:34because the hamstrings inevitably, like the neck,
00:31:36are the tightest parts of the body.
00:31:38So we're really going to hang out.
00:31:40Good.
00:31:42Pam is just chilling.
00:31:44Arms are hanging perfectly fine.
00:31:46Nice.
00:31:48Inhale.
00:31:50One more time.
00:31:54Place the left hand
00:31:56right below your face
00:31:58and inhale
00:32:00the right arm all the way up
00:32:02and reach.
00:32:04Now you know what I'm going to do here?
00:32:06I'm going to go away.
00:32:10Go to the corner
00:32:12and I'm going to fill a yoga block.
00:32:14I recommend this.
00:32:16Yoga block comes in handy.
00:32:18You can use anything, really.
00:32:20But lift up your hand, Phil.
00:32:22Place it on the block.
00:32:24Now what that does is it allows him
00:32:26to open up his chest more.
00:32:28Before, his chest was kind of facing the ground.
00:32:30Now he's wide open.
00:32:32He can get a better stretch.
00:32:34And over the course of time,
00:32:36he can remove the block.
00:32:38Nice.
00:32:40Shawna is in a deep hypnotic state.
00:32:42Exhale that hand down.
00:32:44Good.
00:32:48Place the right hand on the floor below your face.
00:32:50Take a deep breath
00:32:52and exhale the left arm up.
00:32:54Nice and tall.
00:32:58Good, everybody.
00:33:00Pam, separate your feet
00:33:02a little bit wider. Not much. There you go.
00:33:04The distance between the toes
00:33:06and the heels remain the same.
00:33:08By the way, you're also
00:33:10working your neck here again.
00:33:12Pulling that chin into the shoulder.
00:33:14Great thing about stretching
00:33:16as in yoga,
00:33:18turn off your mind.
00:33:20Focus on the breathing.
00:33:22And when you're done,
00:33:24you feel like a million bucks.
00:33:26All right, we're here.
00:33:28Take one more deep breath
00:33:30and exhale both hands down.
00:33:32All right, from this spot, everybody,
00:33:34let's go to our hands and knees.
00:33:36And now come up nice and tall
00:33:38just like this. I'm gonna get sideways, okay,
00:33:40kids, so they can see that version.
00:33:44We're here.
00:33:46Now there's some
00:33:48instruction with camel. This is camel.
00:33:50There's one way to do it right
00:33:52and I want you to do it that way, okay?
00:33:54We're gonna move nice and slowly through this
00:33:56because it's important. I'm gonna start
00:33:58to kick my hips forward.
00:34:00My feet are flat on the ground like this. Don't get on the balls of your feet.
00:34:02Keep your chin on your chest
00:34:04the whole time. Look forward.
00:34:06As I kick my hips forward
00:34:08and my chest up,
00:34:10I place my hands at my lower back,
00:34:12okay,
00:34:14to support myself. Now Phil's
00:34:16gonna stay right here. He's not going anywhere. He's staying
00:34:18right here. The girls and I
00:34:20are gonna reach back one hand at
00:34:22a time
00:34:24and place the hands either on the
00:34:26heels. You're not gonna drop the head back yet.
00:34:28Not back yet, Phil. Keep your chin
00:34:30right here. Good.
00:34:32Or you can place your hands right back
00:34:34and then you drop the head back.
00:34:36Good. I'm gonna be here for
00:34:38five breaths.
00:34:40Now
00:34:42personally, I like Phil to keep his chin on his chest.
00:34:44Keep your chin on your chest. That's gonna be enough.
00:34:46This is standard basic. He can go all the way
00:34:48back. He's a flexible guy, but he's just showing some of
00:34:50you another way of doing it
00:34:52if you're feeling like this is too much.
00:34:54Good. You're trying to put
00:34:56the palms of your hands right on the bottom of your
00:34:58feet. Good. Now watch
00:35:00how they come out of it. They bring their chin to their chest
00:35:02first. They place
00:35:04one hand at their lower back to support the
00:35:06back. Good. Then the
00:35:08other hand.
00:35:10Very nice. And we're gonna do one little quick
00:35:12cat stretch just to work the spine in the opposite direction.
00:35:14So, you're
00:35:16up. Come on down.
00:35:18Alright, one little cat stretch
00:35:20here. We'll get the head up, chest down,
00:35:22arch the back,
00:35:24and then exhale opposite direction, taking
00:35:26care of the spine, allowing you to
00:35:28move in two directions.
00:35:30Very nice. Okay, we're gonna do
00:35:32a little back hero or
00:35:34back hero pose, depending
00:35:36on who you are, different variations. All
00:35:38three are gonna do something different. So,
00:35:40spread your knees. Actually, here,
00:35:42why don't you do this, folks?
00:35:44Protect your knees. Everybody roll their
00:35:46mats up.
00:35:48Oh, isn't that nice?
00:35:50You got the
00:35:52roll going? Good. So,
00:35:54the knees are wider than your hips and so are your feet.
00:35:56Now, personally,
00:35:58this one's tough for me. I can't go very far.
00:36:00Phil and I are gonna be right here.
00:36:02This is as far as we're gonna go
00:36:04for right now. Okay.
00:36:06Phil's on his hands,
00:36:08Pam's on her elbows,
00:36:10and Shawn is taking a nap.
00:36:12Alright? We're gonna be here for a little
00:36:14while, so all I want you to do is breathe.
00:36:16Good.
00:36:18Now, you see, Pam's got her
00:36:20chin on her chest, protecting herself.
00:36:22Good. Now, over the course
00:36:24of time, maybe, you know, work
00:36:26on it.
00:36:30Work on it and it will improve.
00:36:32Let's see Shauna. Wouldn't it
00:36:34be nice, huh? Hello?
00:36:36Does Shauna even breathe? She's holding her breath
00:36:38just to make it harder. Everybody else, I want you to
00:36:40breathe, okay? And what is the tip
00:36:42of the day, Shauna? Breathe.
00:36:44Let's see.
00:36:46Two more breaths, everyone.
00:36:48Deep breath.
00:36:50Exhale
00:36:52Whatever discomfort you have, out.
00:36:54Again, one more deep breath.
00:36:56Phil, you feel that, bro?
00:36:58Yeah.
00:37:00Alright. Come out of it
00:37:02carefully, nice and carefully.
00:37:04Take your time.
00:37:06Very good. Unroll
00:37:08your mats, boys and girls.
00:37:12Just like that. Okay.
00:37:14So, we're sort of in neutral cat stretch
00:37:16here. We're gonna do a little
00:37:18quad stretch, okay? That's what I like to
00:37:20call it. It could be just a plain old quad stretch
00:37:22but this is what I call it. So, I'm gonna pull
00:37:24my right knee up between my hands
00:37:26just like that. I'm gonna sit
00:37:28on my right ankle. I'm gonna
00:37:30slide my left knee back.
00:37:32See how I slid it back? So,
00:37:34left hand, left ankle.
00:37:36I'm gonna grab
00:37:38and I'm gonna hang out here for about 30 seconds.
00:37:40Very nice.
00:37:42Now, if you want to feel
00:37:44more, Shauna's going way,
00:37:46way down. Same thing
00:37:48here. You have the hand option, the
00:37:50elbow option, or the collapse
00:37:52option. Alright.
00:37:54About halfway here.
00:37:56Pull that heel into your buttocks.
00:38:00Or a force gump, I'd say, into your
00:38:02buttocks.
00:38:04Very good.
00:38:09That's what people call me. Force gump.
00:38:11And release. Very
00:38:13good. You're back in a cat
00:38:15stretch again.
00:38:17Alright. Neutral spine.
00:38:19Pull the left knee now up in between
00:38:21the hands.
00:38:23Have a seat on the ankle.
00:38:25Comfortable. I want you to be comfortable. This should be not
00:38:27hard. This shouldn't be, ow! This should be
00:38:29comfortable. So, find that little nuance that makes
00:38:31it work for you. Good. Slide the right
00:38:33leg back. Grab the ankle.
00:38:37You can stay up here on your hand
00:38:39or elbow
00:38:41or collapse. Whatever
00:38:43one of those three
00:38:45that you want to do that allows you to feel it.
00:38:49Good.
00:38:51And you're pulling and you're doing
00:38:53what, Phil, the whole time?
00:38:55Breathing. Breathing.
00:38:57Breathing. How hard can that be?
00:38:59We do it all the time. Nine times out of ten
00:39:01we breathe like that.
00:39:03That's not good. Big inhale. Let me hear
00:39:05you, Phil.
00:39:07Let it go, dude.
00:39:11See? Helps the stretch.
00:39:13Very nice. And release.
00:39:17We got good old-fashioned bow, so
00:39:19you're on your stomach. We're gonna be here
00:39:21for 30 seconds, too.
00:39:23Lay down.
00:39:25Some of you won't even be able to get
00:39:27your knees off the floor, and that's perfectly fine,
00:39:29but with time, it will
00:39:31improve. The key with the stretch is
00:39:33let the legs do the work.
00:39:35Push the hands out. We're gonna grab our
00:39:37ankles, just like this.
00:39:39If you can't grab your ankles,
00:39:41and that's gonna happen, grab your socks. Grab something.
00:39:43Have somebody help you, okay?
00:39:45Grab. And in three,
00:39:47two, one. Some people are already up.
00:39:49Come on up. Nice and
00:39:51tall. Push with
00:39:53the ankles, which will pull your upper body
00:39:55up off the floor. Keep your eyes
00:39:57down. Don't look up. Let's see how
00:39:59they're doing. We're 11 seconds into it.
00:40:03Nice, everybody.
00:40:05Why do we stretch?
00:40:07Performance improves.
00:40:09Pain
00:40:11goes away.
00:40:13You get better, faster, stronger,
00:40:15cooler, neater. You live longer,
00:40:17happier lives, basically.
00:40:19Good. Why is Shawna
00:40:21set up? It's because her body's so far up. Okay,
00:40:23everybody, come on down. Very nice.
00:40:25Very good. We got low
00:40:27squat, everybody.
00:40:29So come on up.
00:40:31I'm gonna turn my mat again.
00:40:35All right.
00:40:39Here we go. 30 seconds down here.
00:40:41Heels directly beneath
00:40:43my hips. I'm gonna go down
00:40:45into a squat. Okay, I'm gonna keep my
00:40:47chest and head up. This might be tough for some folks.
00:40:49But I want you to work
00:40:51on it. Okay, bring your hands
00:40:53to prayer position, and down you go.
00:40:55Wedge
00:40:57the elbows right inside
00:40:59the knees and push.
00:41:01And we're gonna rock.
00:41:03And we're gonna rock. And you're gonna
00:41:05drive the elbows.
00:41:09That's it.
00:41:1115 more seconds.
00:41:13Nice and low. Just
00:41:15breathe. Nothing to it.
00:41:17That's
00:41:19it, everybody. Nice and
00:41:21low. Head and chest up, Phil.
00:41:23You know what? I'm gonna throw in 10 more bonus seconds
00:41:25here. Here we go.
00:41:2710 more. Because I like
00:41:29it. Oh.
00:41:31Sit up nice and tall.
00:41:33That's good.
00:41:35And now bring the hands to the
00:41:37floor.
00:41:39We're gonna do frog. Froggy frog.
00:41:41Now I want everybody to roll up their mats on either side.
00:41:43Just like this. Side to side.
00:41:45Protect those knees.
00:41:47Okay.
00:41:49Now
00:41:51get on down like a frog on the
00:41:53freeway. Alright.
00:41:55I have to open up mine a little bit more.
00:41:57Now Phil's gonna shock
00:41:59you. Why? Because he's a karate man.
00:42:01Get open hips
00:42:03for them big kicks. So
00:42:05the key here too is we're gonna be here
00:42:07full 60 seconds. I don't want you too far
00:42:09forward and I don't want you too far back.
00:42:11Go on down to those elbows.
00:42:13And I want you, even with your hands, we're gonna start
00:42:15right now.
00:42:17You can even take your hands.
00:42:19Watch and
00:42:21open it up a little bit more.
00:42:23Open it up.
00:42:27Talk about an opportunity where you need to breathe.
00:42:31And I want you to wiggle a little bit in this. I want you
00:42:33to do a nice gentle wiggle.
00:42:35That's it. Get sexy
00:42:37with it people. Come on.
00:42:39That's it. See here's what's happening.
00:42:41Can you see me okay? Nice 45
00:42:43here. She's not got her butt too far that way
00:42:45and too far this way. Her toes
00:42:47are splayed out like that.
00:42:49Good. Flex the feet Phil.
00:42:51Nice. Look at the flexibility
00:42:53on this guy. Hello.
00:42:55Nice.
00:42:57Good Pam. Perfect.
00:42:59Kick your butt back a quarter inch.
00:43:01There you go. You feel the change?
00:43:05Hang it out.
00:43:07Okay.
00:43:11Oh hello. A few more
00:43:13seconds. Hang it out.
00:43:15Oh yeah.
00:43:17A little bonus time.
00:43:19Now to come out of this thing I want
00:43:21everybody to go forward. Go
00:43:23forward and come on
00:43:25out like that.
00:43:27Okay. Unroll your mats.
00:43:29We're working
00:43:31on hamstrings. Okay everybody.
00:43:33Now
00:43:35for the legs or something, Shawna's pretty
00:43:37flexible. She's going to grab her yoga block over there.
00:43:39Left leg is straight.
00:43:41I'm going to take the heel of the right foot
00:43:43and I'm going to pull it all the way into the inner thigh.
00:43:45This is called the
00:43:47seated single leg
00:43:49hamstring
00:43:51stretch.
00:43:53We're going to start like this. Really flex this foot
00:43:55here. The straight leg foot. Sit up as
00:43:57tall as you can. Add one arm.
00:43:59Add the other arm.
00:44:01Take a deep breath
00:44:03here and
00:44:05exhale forward
00:44:07all the way down.
00:44:13And breathe.
00:44:17Imagine driving your belly button
00:44:19down towards your thigh.
00:44:21Drive your belly button down.
00:44:23Relax your head.
00:44:25Good.
00:44:27Okay. Can you see this?
00:44:29Look at this thing.
00:44:31Unbelievable. She looks like she's had her legs
00:44:33lopped off. It's freakish. It's awesome.
00:44:35Very nice. And all she's doing is chilling
00:44:37and breathing. Very good.
00:44:39We're a little bit past halfway.
00:44:41Now if Phil's got his
00:44:43feet, you know some folks at home, you might not
00:44:45even be down that far.
00:44:47You might only be here.
00:44:49You might only have ankle distance. I don't
00:44:51mind that. Just work on it.
00:44:53This works the upper back, the lower back,
00:44:55the glutes, and the hamstrings.
00:44:57We've got a few more seconds. So breathe.
00:44:59Take one more deep breath here. Reach a little
00:45:01bit further as you exhale
00:45:03and release and come up.
00:45:05Nice. Let's
00:45:07switch legs, shall we?
00:45:09Right leg out. Left heel.
00:45:11Inner thigh. Pull it in.
00:45:13Now what I don't want you to do is this.
00:45:15You see how I have that flared leg thing?
00:45:17I want your feet facing me as mine
00:45:19are facing you. Okay?
00:45:21So add one arm.
00:45:23Add the other arm. Reach up nice and
00:45:25tall. Straighten those arms if you can. Get that
00:45:27chest up. Take a deep breath here.
00:45:29And collapse over
00:45:31that leg.
00:45:35Nice.
00:45:37Now a couple other little tips
00:45:39here. Let's say you've got your toes and you're feeling pretty good
00:45:41about that. You could also work
00:45:43your way down your
00:45:45foot, which will pull you further forward
00:45:47to the point where you already get your heel.
00:45:49Now if you're at the point where you're at your heel
00:45:51like this and you're down and you're
00:45:53close, it's time for yoga block.
00:45:55You need a little bit more distance.
00:45:57Okay? So we're about halfway there.
00:45:59A little bit past halfway.
00:46:01Maybe 10 more seconds.
00:46:0315 more seconds.
00:46:0530 more seconds. I don't know. It's coming, though.
00:46:07I want you to breathe.
00:46:11Forget the seconds. Just breathe.
00:46:13Phil? Hey, too, you know
00:46:15what you might notice? More flexible
00:46:17on one side than the other. That's okay.
00:46:19Shauna?
00:46:21Equally flexible. 10 more seconds.
00:46:23I've got my seconds wired now. I know what I'm doing.
00:46:25I know what I'm doing, don't I, Pam?
00:46:27I know what I'm doing.
00:46:29Yes. Okay.
00:46:31That's it. And release. Very good,
00:46:33everybody.
00:46:35Okay. You know what we're going to do now?
00:46:37We're going to do both. Because why not?
00:46:39So, legs are
00:46:41flat. Toes are up.
00:46:43Do the best you can. Don't forget to breathe.
00:46:45Tip of the day. Arms up.
00:46:47It's the seated. We're seating,
00:46:49of course. Two-legged.
00:46:51Hamstrings stretch up.
00:46:53And now
00:46:55collapse forward, driving
00:46:57the belly button to the thighs.
00:46:59Reaching the crown of the head to the toes.
00:47:01And go as low as you can go.
00:47:04And go.
00:47:14And breathe.
00:47:16That's all you've got to do.
00:47:18And don't push for glory here. It's called stretching,
00:47:20everybody.
00:47:22You want to be slightly outside of your comfort zone.
00:47:24Now, I want Phil
00:47:26to flex his feet more. Flex
00:47:28the feet. Now, what happens when you flex
00:47:30the feet is you might lose some distance.
00:47:32But that's okay, because a pointed
00:47:34toe is not going to give you the same amount of
00:47:36stretch as a flexed one is.
00:47:38Shauna, do you
00:47:40feel this, honey?
00:47:42Oh, yeah.
00:47:44Okay, just checking.
00:47:46She's made of Play-Doh. I don't know.
00:47:48Okay, a few more
00:47:50seconds, everyone.
00:47:52And come on
00:47:54up. Okay, we're going to do a little
00:47:56ballistic hamstring
00:47:58stretch. We're going to lay down.
00:48:00Turn my mat so you can see me sideways.
00:48:04Okay.
00:48:06Here we go.
00:48:08There's a little
00:48:10pulse at the top, okay? We're all lying down.
00:48:12Ballistic hamstring stretch.
00:48:14Here we go.
00:48:16Right foot down.
00:48:18Left one up. Are you ready?
00:48:20We're going to do it ten times.
00:48:22And switch.
00:48:24And that's one.
00:48:26Switch.
00:48:28And that's two.
00:48:30Switch.
00:48:32And that's three.
00:48:34And switch.
00:48:36And that's four.
00:48:38And switch.
00:48:40And that's five. Got to flex your feet here.
00:48:42Switch. And you've got to straighten
00:48:44those legs. I don't care if you get real high. And switch.
00:48:46That's good.
00:48:48That's six. And switch.
00:48:50And that's seven.
00:48:52Let's see you, Phil. Nice, dude.
00:48:54Very good. And switch.
00:48:56And switch.
00:48:58And that's nine.
00:49:00And switch.
00:49:02And switch.
00:49:04And one more, I believe. Other side.
00:49:06And...
00:49:08Very nice. Good.
00:49:10Okay. Everybody stand up.
00:49:16You would call this our hamstring
00:49:18section.
00:49:20All right. We're standing three-quarters of the way back.
00:49:22We're going to do standing
00:49:24split-leg forward hamstring
00:49:26stretch. So...
00:49:28Feet are together. You're going to step
00:49:30forward a little bit.
00:49:32The heels are lined up. Front toe
00:49:34facing towards you. Yours is facing towards me.
00:49:36And toes out a little bit. You got that, Phil?
00:49:38Get that toe in a little bit more, dude.
00:49:40Like you're almost on a tightrope.
00:49:42Okay? This leg's out a little bit to keep you from falling
00:49:44over. Front leg straight. Take a
00:49:46deep breath up.
00:49:48And exhale over that
00:49:50straight front right leg.
00:49:52I want you to
00:49:54scissor the inner thighs so the inner thighs
00:49:56are touching. Touching. Okay?
00:49:58Now with the
00:50:00right leg forward, what we're going to do here
00:50:02is take the left hip and drive
00:50:04it down towards the right ankle. Okay?
00:50:06Twisting. So this is
00:50:08square, not open. All right?
00:50:10Front leg has got to be straight.
00:50:12Got to be. Got to be. A bent knee doesn't do
00:50:14anything here. Okay?
00:50:16Pam can hit the floor. She's flexible. Some folks are going to have their hands up here
00:50:18on the shin. All right?
00:50:20Let's see
00:50:22big Phil.
00:50:24Nice, Phil.
00:50:26Fingertips, not bad. Put your hands up here so you can
00:50:28show some folks. That's okay
00:50:30here, you know? I mean, I don't mind that
00:50:32if that's where you're at. Over time, now go down
00:50:34as low as you can because you're Johnny Flexboy.
00:50:36Relax your head. I don't want your head down.
00:50:38Good. Sean,
00:50:40not bad, but I want you to kick your back foot back a little bit.
00:50:42Back, back, back. Good. There you go.
00:50:44Try not to fall asleep, honey.
00:50:46Okay. And
00:50:48bend the front knee and release.
00:50:50Very good.
00:50:52Other side. Here we go.
00:50:54Step the left foot forward, boys and girls.
00:50:56Step it forward.
00:50:58Straight at me.
00:51:00Okay? Right toe out.
00:51:02Let's square the hips here.
00:51:04Feel the inner thighs coming together.
00:51:06Inhale up and exhale
00:51:08forward, down.
00:51:10Good.
00:51:12Good. Drive
00:51:14the right hip down
00:51:16towards the left ankle.
00:51:18Feel that turn.
00:51:20Breathe.
00:51:24This, boys and girls, by far
00:51:26one of my favorite stretches
00:51:28in the whole wide world.
00:51:30It just tweaks from here
00:51:32all the way down. Nice, everyone.
00:51:36Squaring up that hip. Hip to ankle.
00:51:40Feel good.
00:51:42Nice, everybody.
00:51:44I'll join in.
00:51:46Let me join in here.
00:51:52Here's the breathing.
00:51:54I'm gonna just stop and breathe,
00:51:56and I want you to hear what it sounds like.
00:52:08With every exhale,
00:52:10watch my hands collapse down.
00:52:14That was a good time.
00:52:16Come on up. One more. Come on up.
00:52:18I got carried away. Bend that front knee.
00:52:20Come on. All right. We're all standing up
00:52:22nice and tall. We're gonna work on
00:52:24the shins and the ankles.
00:52:26Grab something if you need to.
00:52:28Everybody got pretty good balance here in this group.
00:52:30We're gonna point and flex a little bit.
00:52:32Toe flexors, point and flex.
00:52:34We're gonna rotate in and rotate out, okay?
00:52:36Because a lot of folks, you know what they get?
00:52:38Shin splints. We hate them,
00:52:40so we're gonna fix them. All right? Here we go.
00:52:42Grab your imaginary friend.
00:52:44Toe up. Down for one.
00:52:46Two.
00:52:48Three. Big point flex.
00:52:50Four. Don't just fake it.
00:52:52Five. Six.
00:52:54Seven.
00:52:56And eight.
00:52:58Little balance here, too. We're gonna rotate in once.
00:53:00Twice.
00:53:02Don't go through the motions here.
00:53:04Three. Make this count.
00:53:06Four. Five.
00:53:08Six. Big circle.
00:53:10Seven.
00:53:12And eight. Let's go the other way.
00:53:14And one.
00:53:16Two. I'm getting funny hand over here.
00:53:18And three. Relax.
00:53:20And four. Relax other parts of your body.
00:53:22And five.
00:53:24Six. Two more.
00:53:26Seven. And eight.
00:53:28You're gonna get like this.
00:53:30What's my body doing?
00:53:32Relax. Okay, all your weight on the right side.
00:53:34Point and flex first. Here we go.
00:53:36Flex first. Grab.
00:53:38One.
00:53:40Two. You can use a chair.
00:53:42Three. Watch.
00:53:44Four. Five.
00:53:46Six.
00:53:48I don't want you focusing on balance.
00:53:50Seven. And eight.
00:53:52Get a chair. Problem's over. Let's go inward.
00:53:54One.
00:53:56Two. That way you can focus on this.
00:53:58Three. Not this.
00:54:00Four. Five. I want big circles.
00:54:02And six.
00:54:04And seven.
00:54:06And eight. Let's go other way.
00:54:08One. And two.
00:54:10And three.
00:54:12And four.
00:54:14Halfway here on this side.
00:54:16Five. And six.
00:54:18And seven.
00:54:20Big circles. Work it. And eight.
00:54:22Very nice. I'm gonna move my chair.
00:54:26Okay, we got downward dog,
00:54:28but we're gonna add a little calf stretch to it.
00:54:30Okay, I'm gonna get sideways for y'all.
00:54:32So you can see what we're doing.
00:54:36Now, even though we're working the calves,
00:54:38I still want the down dog to be a good one.
00:54:40Okay? Straight arms,
00:54:42driving the chest to your feet.
00:54:44Here we go. Get on down.
00:54:46Get in plank first, everybody.
00:54:48Get in plank.
00:54:50Without moving your hands or feet,
00:54:52just drive your butt to the sky in the downward dog.
00:54:54Don't make any adjustments with the hand or feet.
00:54:56Now, bend the left knee
00:54:58and straighten the right.
00:55:00And switch.
00:55:02Let's see how you're doing.
00:55:04Let's see how you're doing.
00:55:06Don't switch till I say.
00:55:08And switch.
00:55:10Good downward dogs, everybody.
00:55:12And switch.
00:55:14Phil, you look ten times more open and flexible
00:55:16than you did at the beginning. Nice work.
00:55:18And switch.
00:55:20Drive the heel at the other arm.
00:55:22Other leg, I'm sorry. Relax.
00:55:24And switch.
00:55:26Nice work.
00:55:28And switch.
00:55:30Nice, Pam. Drive the heel.
00:55:32And switch.
00:55:34Very nice.
00:55:36We're here for about a minute.
00:55:38And switch.
00:55:40Let's see, Shawna.
00:55:42Good downward dog.
00:55:44Look at those spread fingers.
00:55:46And switch.
00:55:48I hear breathing.
00:55:50Last time. Switch.
00:55:52Very good.
00:55:54Now come back to plank.
00:55:56Go right up into plank again.
00:55:58Pinch your arms.
00:56:00And come all the way down into chaturanga
00:56:02and come to upward dog.
00:56:04Now what I want you to do is spread your feet
00:56:06shoulder distance apart.
00:56:08And I want you way up
00:56:10on top of your feet
00:56:12so you feel a big ankle stretch.
00:56:14This is an upward dog with an ankle stretch.
00:56:16Try to keep your toes...
00:56:18Come on under here.
00:56:20Try to keep your toes from going in like this.
00:56:22You see?
00:56:24I want them open like that.
00:56:26Feel that more, Phil?
00:56:28So, a few more seconds.
00:56:30Pam, I want you to collapse more.
00:56:32Come on, Colleen, collapse.
00:56:34I want you to feel the stretch right there.
00:56:36Good. But get your knees and shins off the floor.
00:56:38That's it. That's it. Good.
00:56:40One more deep breath.
00:56:42Good. Come back to plank.
00:56:44Drop your knees to the floor.
00:56:46We're all going into child's pose.
00:56:48This is it, kids.
00:56:50We're gonna relax.
00:56:52We're gonna add a little twist here to the child's pose.
00:56:54We're just gonna go on down.
00:56:56Reach the arms out in front of you.
00:56:58Bring your buttocks to your heels.
00:57:00So, this is all collapsed here.
00:57:02Relax.
00:57:04Get a little side stretch down the arms.
00:57:06Nice.
00:57:08Relax your head, Phil.
00:57:10Now, take both your hands and slide them to the right,
00:57:12keeping your butt on your heels,
00:57:14and place the left hand even more.
00:57:16Get right off the mat with that, Pam.
00:57:18There you go.
00:57:20That's it. Big side stretch.
00:57:22You see Phil over here? Check this out.
00:57:24He's still pretty low.
00:57:26He's got a big old stretch.
00:57:28Left hand on top of right hand.
00:57:30Okay. Come back to center for a deep breath.
00:57:32Exhale.
00:57:34Same thing, other side.
00:57:36That's it.
00:57:38Now, I know you're more flexible than that, Sean.
00:57:40Put your hand... Oh, see?
00:57:42I knew you had more in you than that.
00:57:44There you go, kids.
00:57:46P90X.
00:57:48Tip of the day. Stretch.
00:57:50All you gotta do is breathe.
00:57:52Breathe.
00:57:54For some of you, pretty intense.
00:57:56For others, exactly what the doctor ordered.
00:57:58Stretching is so important.
00:58:00Why? Back to center, you guys.
00:58:02Just chilling down in the child's pose.
00:58:04The key to stretching and flexibility
00:58:06is really better performance,
00:58:08less injuries,
00:58:10and it helps the growth and change improve
00:58:12over the course of time.
00:58:14It's really important.
00:58:16Don't neglect it.
00:58:18Nice work.
00:58:20We'll see you next time.
00:58:50So what do you want?
00:58:52Fitness.
00:58:54Strength.
00:58:56Great legs.
00:58:58Health.
00:59:00More energy.
00:59:02Happiness.
00:59:04The ability to lick large shrubbery.
00:59:06I'm Beachbody.
00:59:08I'm Beachbody.
00:59:10We're Beachbody.
00:59:12You want a Beachbody?
00:59:14We're gonna help you succeed.
00:59:16Free.
00:59:18That's where you can get personalized fitness advice
00:59:20from our fitness advisor,
00:59:22daily motivation at the message boards,
00:59:24and even chat with online workout buddies
00:59:26going through the same program as you.
00:59:28It's all there at Beachbody.
00:59:30And yes, it's free.
00:59:32Because we know getting motivated
00:59:34can sometimes be the hardest part of your workout.
00:59:36Remember, you're not alone.
00:59:38So log on right now and we'll see you at Beachbody.com.
00:59:40I'm gonna help you.
00:59:42I'm gonna help you.
00:59:44I'm gonna help you.
00:59:46Beachbody.com.
01:00:02So the P90X Multivitamin
01:00:04was designed specifically
01:00:06for a high-performance,
01:00:08high-demand individual.
01:00:10In the last couple of years, all of a sudden,
01:00:12the medical community has come on board and realized
01:00:14that you cannot get
01:00:16all the required vitamins, minerals,
01:00:18and other phytonutrients that you need,
01:00:20especially if you're an athlete,
01:00:22in a regular diet.
01:00:24You have to supplement.