Sebastian Brosche · 8 min · 593 words
Previously titled: Video 4 - Core Program
What is up guys, welcome back to the core program day four. Okay, sit on your butt, catch your hamstrings and bend your back backwards. Lift your chest and then when you have maximum arch, lift your feet. The more you lift your feet, the more your spine will naturally round.
So your mission is to find a balance between lifting your feet and not collapsing your chest. Ankles glued together, put them together, spread your toes, lift your chest for both pose. Release one arm, release the other arm and let's take five breaths here. Squeezing your ankles together, lifting your chest and balancing on your buttocks.
You might want to do the next exercise on your knuckles, it's up to you. Separate your feet down to the ground on your knuckles or your hands in the palms flat. Lift your chest and take five here. Squeeze your butt and lift your hips more.
And then get your butt back between your arms and hold L sit for five breaths. Put your ankles together again. Sit on your butt and let's start over. Starting both, lift your chest and ankles together.
Take three breaths this time. Maybe straighten your legs a bit straighter. And let's add on a pose, hands in front of your chest, flex your feet and kick your legs straight without placing your heels in the ground. Roll down to your lower back and hold here for three.
And let's sit up, knuckles down, hips up, inhale here on the maximum top and exhale L sit. Reverse tabletop on the inhale, L sit on the exhale. Let's go, inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale. Sit down on the butt back to both pose. Release your fingers, squeeze your ankles, get your chest higher and your legs straighter.
One breath here. And then round your spine for low boat. One breath. Back up to boat, inhale for one breath.
And go down, take a full breath, focus on the exhale. Inhale, get back up a full round here. And low boat, full round here. Inhale up.
Exhale down. Inhale up. Exhale down. One more inhale.
And exhale. All the way up, inhale. Knuckles feet, reverse tabletop. Inhale.
Exhale, L sit, lift your left foot. Inhale, reverse tabletop. Exhale, lift the right foot. Inhale, lift the hips.
Inhale, lift the left leg. Inhale, lift the hips. Exhale, lift the right leg. Again, inhale.
Exhale, left leg. Inhale, lift. Exhale, lift the right leg. round lift your hips and stay here kick your left foot up as high as you can for three two one feet down lift your hips lift your right leg three two one sit down on your butt catch your hamstrings roll down to low boat so you're on your lower back and then you start doing small rocks just rock up and down and hold on to your butt and your hamstrings so that it's not too hard and then release your hamstrings place your hands in front of your chest keep rocking small short tiny rocks up and down and then final Superman arms overhead for full hollow body rocks three two one and all the way down on your back pull your knees into your chest and twist over to the left so your right arm towards the right your both knees towards the left switching sides left arm towards the left knees towards the right and rock up this should be easy now good work see you tomorrow for the last session
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