04.10 Applied Practice Lab: Intensity Modification - Effort 1 — Transcript

04.10 Applied Practice Lab: Intensity Modification - Effort 1 — Transcript (English)

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Transcript

From a seated position here, we want to lean back, come to the forearms and extend the legs forward and up, lift the chest up into the air, draw the shoulders down as we do that.

Try to keep the legs lifted at a diagonal forward here.

Keep the chest upright, don’t collapse into the chest.

Now as you bend the knees, lower the feet down to the ground and you can reach the right hand forward, Hook onto that right knee, left hand, same thing, hooking onto the left knee and then we’re gonna hang back here.

So the gripping with the knees onto the leg is not strong, but when we hang back, we feel a hanging position as we suspend and tilt back and allow the feet to come off the ground.

Now we release the hands away from the legs and initiated movement with the shoulder.

Right shoulder presses forward first, palm presses forward, left shoulder presses, then left palm presses forward.

Extend the ankles and press through the balls of the feet and if you can lift the legs completely straight and upright as Asia is doing here, you’ll do that as you continue to draw the shoulders down.

Or if you don’t think you can do it, you keep the knees bent as Satoko is doing here.

The shoulders continue to draw down.

The palms, fingers stay upright as the palms press forward.

Again, the movement is initiated from the shoulder you can think of.

It comes more from the shoulder than, rather just than extending the arms forward.

Now slowly allow the upper torso to lower down to the ground, try not to slam dunk it down there.

We’re trying to a very gentle slow motion down.

We’re gonna allow the arms to come to the side of the body now.

Gonna move the hands away from the hips.

So there should be the V shape away from the hips.

Back of the shoulders pressed down and you’re bringing the legs straight up into the air, if you can 90 degrees.

Otherwise you can take the variation of having the knees bent here as Satoko is doing.

You wanna make sure that the back of the shoulders are flat to the ground here.

The shoulders won’t come off the ground, nor will the shoulders go up towards the ears.

You can continue to draw the shoulders actually away from the head and toward the front of your body as we press through the balls of the feet and we push in a circumlinear motion forward and down.

Now if your knees are bent, it’s a bit harder to give that pushing motion, but just imagine the movement is initiated from the hips here as we move.

Continue to keep the arms active, press forward and up, keep the head neutral.

And again up and forward and down.

And then to come back, press forward and up and back.

And again, push up and forward and down.

Shoulders continually drawing down here.

And then press forward and up and back.

One more time, press forward and down. and then press forward and up and back.

So again, the movement is initiated from the hips as you come forward and down.

It’s almost as if somebody’s pulling onto the legs and you feel the hip joint relax in that motion.

And then back up.

And then bend the knees.

Wiggle a little bit from side to side.

Extend the legs up into the air again, and we’re trying to come up here by first flexing the upper spine, pressing the palms forward.

You’re trying to find a position here that as the legs come forward, you’re finding that balancing point where the flexion of the upper spine/upper torso, allow for you to come up without any forced momentum.

And when you’re coming up and balancing here with the knees bent, we’re going to go back to our reclining transition, lowering the arms down, still keeping the legs active here, lifting the chest, chin stays slightly, slightly drawing in.

And then bend the knees and relax.

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• Transcribed by: Auto-import
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• Date: 2026-02-03