practice session high intensity
8.4. Practice Session (High Intensity) — Transcript (English)
Section titled “8.4. Practice Session (High Intensity) — Transcript (English)”Summary:
Transcript
Section titled “Transcript”We’re starting in a standing position.
Feet are hip width apart.
So if you look at your feet from above the outside edges of the feet are parallel.
Lightly grip the floor with the toes, draw the shoulder stones, spread the fingers, make sure that the neck is extended in line with the spine.
The rib cage is above the pelvis, so the weight is on the heels.
Keep the arms active, spread the fingers toward the shoulders down.
Keep lightly gripping the heels towards each other so that you feel that the legs are active.
And then begin to lift the arms diagonally forward while drawing the shoulders down to on change the position of the ribcage, and then bend the knees and hinge in the hips, and then bring the weight onto your left foot, and the right foot goes far back As far as you can onto the tiptoe, try not to use momentum.
The front knee stays above the heel, and you find a position where you’re completely straight, heel, hip, neck, completely straight line.
Keep drawing the shoulders down, spread the fingers, and as you wiggle the rib cage from side to side and pull the legs away from each other, without changing the position of the front knee, lift your torso upright.
So you continue to pull the legs away.
The back knee is extended.
Make sure there is no compression in the lower back. there’s any compression, the lower back lean a bit forward.
So draw the shoulders down, spread the fingers, keep pulling the legs away, the legs are very strong.
The front knee is above the heel.
And then lean forward, find again the straight line from the heel to the top of the head.
And then we’re going to bring the weight to the front foot.
So as you draw the shoulders down, keep the arms active, shift the weight forward onto the front foot.
And again, without snapping, return the right foot back to hip width apart and we undo the movement as we extend the knees and hips.
We lower the arms down, but keep spreading the fingers and drawing the shoulders down.
So the arms stay active all the time.
Then we’ll perform the movement on the other side.
So spread the fingers, lift arms diagonally forward, draw the shoulders down.
The ribcage stays above the pelvis.
Hinge, so bend the knees, bend the hips.
Arms offset the weight.
Weight onto the right foot.
Left foot goes far back.
Extend the knee, lean forward to create this width.
The front knee is above the heel.
Pull the legs away to create the foundation.
And from here, the legs are like stone.
You don’t move them.
They stay in this shape.
Draw the shoulders down, spread the fingers and wiggle the rib cage as you lift the rib cage upright or to the point where you don’t feel the compression.
Keep drawing the shoulders down.
Keep pulling the legs away.
Make sure that the left knee is extended. the back heel is really high up.
Don’t let the back heel drop.
Extend the back ankle as much as you can.
And then as you wiggle the ribcage, lean forward, find that straight line one more time.
The front knee is above the heel.
And again, to exit.
With control, we are going to transfer the weight onto the front foot.
So you shift the weight forward so that you can keep the weight on the front foot.
No snapping, no momentum controlled movement.
Return the left foot to hip width apart and then slowly unhinge as you extend the knees, extend the hips, you will then lower the arms down with control at no point you losing your arms.
So you draw the shoulders down, you can move your neck from side to side a little bit to make sure there is no tension.
Then from here bend the knees and bring the hands onto the floor and shift the weight onto the left foot and bring the right foot once again, far back onto the tiptoe, trying not to slide it back too much, and then bring the right knee down top of the foot down, and the back foot is pressing onto the floor.
So there’s almost no weight on the right knee.
You can see how as we press down into the floor, the knee lifts up the floor.
I’m exaggerating here.
So you pull the legs in here.
The legs are very, very strong.
Make sure the front knee is above the toe, so the front leg forms this z shape and the back foot continues to press.
Your legs are very active here.
Now keeping the legs active, you lift the upper body slightly higher and you bring the left extended arm onto the knee and the right hand goes onto the hip.
Now the pelvis is absolutely perpendicular to the midline right now.
We don’t open the right hip. the hips and shoulders, they form a rectangle which is very very symmetrical so don’t let your right side open to the right.
You keep pulling the legs in, the back foot still presses into the floor so there is almost no weight on your right knee.
You should be able in this position to not touch the floor with your right knee.
You keep pulling the legs away, draw the shoulders down, the left arm is straight, there is no compression in the lower back.
Then let’s tilt forward, bring the the hands onto the floor.
Back foot on the tiptoe, extend the right knee and again return back to hip width apart.
The knees can be bent here and then the left foot goes far back, no momentum, control the weight.
Bring the tiptoe onto the floor and then bring the left knee down.
And the top of the foot, of the left foot, goes also down on the floor.
And again, make sure that the front knee is above the toe, if not adjust your legs.
You’re pulling the legs in, the back foot is pressing into the floor, then you’re still having some of your weight on your hands, but when you let the hands go, you should be able to stay in this position.
Make sure there There is no pain in your hips.
If the front hip is in pain here, then you don’t lift your upper body.
Then right arm extends and rests on the right knee.
Left hand goes into the left hip.
We draw the shoulders down.
The legs stay active.
We pull the legs away, almost no weight on the left knee.
The back foot is pressing into the floor.
The legs are pulling and the legs are very active.
We wiggle the ribcage from side to side.
And as we do so, we lift the upper body more upright, but make sure there is no compression in the lower back.
If there is, you continue to lean a little bit forward.
And again, if it’s painful in your hips, just keep the hands on the floor to support the weight.
Then bring the hands onto the floor.
Once again, back foot onto the tip toe, extend the left knee.
And without changing the position of the pelvis, lift your front foot and drop the shin down on the floor.
Make sure that your pelvis is parallel to the floor first and then bring your right hip down on the floor and the left leg as extended as possible goes forward and then we bend both knees, lift both feet of the floor and lower the forearms down.
Legs extended in front of us, knees extended, ankles extended, push the balls of the the feet.
So we stay here for a moment and then we slowly with control bring the feet onto the floor.
Right hand grips on the right knee, left hand on the left knee.
We lean back so that elbows are extended.
We are really leaning back, hanging on our knees, draw the shoulders down.
Then tilt back and allow the legs come off the floor, spread the toes, extend the ankles and then let go of your knees.
From here the knees don’t move.
Press the right arm forward, press the left arm forward, keep drawing the shoulders down.
Either stay here or if it’s available, we are going to begin to extend the knees, but the knee must stay where it is.
Okay, so you only bring the legs up, the feet up, to the point where you can keep the knees where they are with natural breathing, no shaking and no tension in your hamstrings.
Keep pushing the balls of the feet, keep drawing the shoulders down, keep spreading the fingers.
And if you get tired here at any moment, feel free to bend the knees at any moment.
Then let’s slowly bend the knees, cross the legs and bring the hands onto the floor and then walk your feet a little bit back and then walk back.
We’re going to come into this peak shape where our goal is a completely straight line from the wrist to the sit bone.
So the knees can be as bent as they need to be.
The heels don’t have to be on the floor.
So if you don’t feel the straightness of your spine, just by default, lift your heels of the floor, bend the knees as much as you can.
Draw the shoulders down, press the arms forward, away from your shoulders, but the shoulders are drawn down towards the hips.
The neck is in line with the spine.
We don’t want any back arches here.
Keep pressing the arms forward.
And if you’re very flexible, don’t allow yourself to arch too much in your upper body here.
And the legs are gripping back.
So the legs are gripping back, we’re drawing the shoulders down, the hands press forward and down.
Again, the entire body is very, very active.
The most important part is the straightness of your spine.
Then we’ll bring the upper body a little bit forward, shoulders above the wrists, and walk back into a plank.
The wrists are just under the shoulders.
The feet are hip width apart, and we’re trying to hold the plank draw the shoulders down.
The neck stays in line with the rest of the spine.
We’re gripping back with the toes and then return to peak one more time, walk forward.
So find that straight spine position one more time and then just bring the knees down onto the floor.
And we will bring the right hip on the floor and trying to extend the knees, bring the legs forward in front of you, pivoting on the right hip and then suspend for a moment and then bring the elbows onto the floor, extend the knees, extend the ankles, push the balls off the feet.
Make sure that the chest is lifted.
Then open the legs to maybe about 30 degrees, not too wide, and slowly lower the legs down while keeping the knees extended and ankles extended, keep pushing the balls of the feet.
From here we will press right arm forward and the left arm forward.
Make sure that the legs are very active.
Keep extending the ankles, pushing the balls of the feet.
We draw the shoulders down, we spread the fingers and what we’re going to do from here is that we we are going to sit upright first.
So we don’t roll here, we first sit up.
So the pelvis goes up, we extend the spine here.
Maybe you’re gonna be, if you feel like you’re falling backward, you can bend the knees here a little bit.
And then only from here, we are going to round the spine.
So we draw the shoulders down, we spread the fingers.
The legs are active, we keep extending the knees, extending the ankles, pushing the balls of the feet.
We draw the shoulders down.
The arms are V shape here.
So it’s okay if your arms are open wider, relax the neck.
We go the spine from side to side, we go the ribcage, the legs stay active at all times.
And then we begin to extend the spine.
Again, we need to find a straight position from the lower back, so lower back, and upper spine, the neck, all completely straight.
Keep drawing the shoulders down, keep pushing the balls of the feet, Keep spreading your fingers.
Keep the legs completely active, extending the knees, drawing the shoulders down, and wiggling the ribcage from side to side so that we can better feel our upper body.
The angle will be different for everybody.
Keep pushing the balls of the feet, keep drawing the shoulders down.
The chest is open, so the upper body is flat.
Don’t let your chest to get collapsed here.
If you feel it’s difficult to hold this position in your hips, if you feel tension in your hips, bend the knees more, but try to find a position where you can keep the entire body active so that no part of your body is relaxed here.
So then we’re going to round the spine one more time, draw the shoulders down, keep the legs active, and as we begin to unroll, leaning back, arms stay forward to offset the weight, and then the legs come off the floor, we balance and then we bring the forearms onto the floor and extend the knees, extend the ankles, push the balls of the feet, the chest is up and then opening the heels a little bit so that the toes are touching but the top of the foot is really looking upward and not to the side.
While keeping this position of the legs we’ll slowly bring the legs down on the floor again with control, very slow movement, drawing the shoulders down, upper body stays active, legs active.
When the legs have blended, keeping the legs active, right arm presses forward and as you keep rounding the spine, left arm presses forward to draw the shoulders down.
Again, your entire body is very pleasantly active in this position.
Keep extending the ankles, pushing the balls of the feet, draw the shoulders down, spreading the fingers, chin in like a spiral. we are rolling in, rounding the spine.
At no moment lose the activation in your legs.
Relax the neck, wiggle the spine from side to side.
The fingers are just gently touching the floor here.
The neck is relaxed, but we draw the shoulders down.
The shoulders are broadened here, so the shoulders are kind of trying to come towards each other on the front of your body, right?
They’re not open.
And then as we begin to extend the spine, this is where the shoulders go away from each other as much as they can, like in a position where our arms are out at the shoulder height.
So the legs stay active, we keep extending the knees, extending the ankles, keep drawing the shoulders down.
And again, we’re looking for the completely straight spine. and if you feel like it’s not straight maybe you need to come up a little bit so it all starts from your pelvis, from the pelvis end up lower back, upper back, neck completely straight.
And the legs remain active as we wiggle the spine trying to sense that straightness of our spine.
Wiggling the rib cage, keeping the legs active, trying to continue to extend the knees and pressing the floor with the back of our legs.
Keep spreading the toes and then chin in first round the upper spine and then as the pelvis starts to tilt back the arms will come forward to offset the weight legs become light legs come off the floor we balance here keep spreading the toes bring the forearms onto the floor extend the knees extend the ankles push the balls of the feet And then just cross the legs and bring the legs onto the floor, come up into a comfortable seated position.
And that concludes the session.