04.12 Applied Practice Lab: Intensity Modification - Effort 2 — Transcript

04.12 Applied Practice Lab: Intensity Modification - Effort 2 — Transcript (English)

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Transcript

So from all fours, we’re going to start by lifting the hips up into the air.

And if you don’t have much flexibility into the back of the hamstrings, keep the knees bent.

As you can see Satoko’s doing here.

Tiptoes high, heels high.

This is not about flexibility here.

This is much more about structure.

The palms press away from the feet.

The feet grip to the floor and press away from the palms as you lift the sit bones up, keeping the spine straight.

You bend the knees in order to keep that spine in a straight position here.

And again, bend as much as you want.

We’re gonna tilt forward now to set ourselves up for our plank, stepping the right foot back, the left foot back long, nice straight line from the heels right through the crown of the head.

Now pressing the palms down into the floor and forward as you draw the shoulders back towards the hips and grip the toes away from the palms, gripping forward.

Stabilize here for a second.

As we set ourselves up for our press up, hinging forward, squeeze the elbows in and lower.

Now you don’t have to lower so much if you don’t feel so strong.

The motion goes forward and back up.

So it’s a hinging forward and down.

If you can remember this now.

Hinge first forward.

Now hug the body with the elbows.

You really grip them into the side of the body and then press forward and lift back up.

What I meant by press forward as you move the body slightly forward as you lift.

So the motion again is hinge forward, squeeze the elbows, squeezing in, palms pressing actively into the floor, and then hinge forward first and then lift, and then hinge back to the starting point.

And then we’re gonna hinge forward again, squeeze the elbows into the side, the body shoulders continue to draw down, squeeze, lift, and back.

And again, one more time, tilting forward.

Squeeze the elbows in, lower, and again, you don’t have to lower so much, forward first and hinge back.

Lift the hips up nice high into the air.

Palms activating away from the feet.

Soles of the feet come flat.

Endure to the tiptoes with the knees bent, straight spine, and lower down to release.

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