All right. It is time to reach to twist
to crunch. We're progressing this workout once again.
So Karina, that is right back with three.
Let's go up in those progressions. So we went
from doing a dead bug. Yep to doing a
dead bug with heel taps. And now I'm gonna
ask you to reach with your thumb. Ok.
So opposite arm, opposite leg, you're gonna reach
that heel all the way down and your thumb as
well. That said, remember back is staying glued
to the mat. So that's great because you're reaching
all the way overhead there. You feel that extension
, that lengthening? All right. Great. So
here we go. What's next for our next?
We're gonna be doing opposite knee press. So remember
we were pressing the knee, then we were doing
it with the glute up. Now we're gonna be
pressing the knee and we're going to be crunching.
So I want you to think of coming up and
then coming and pressing 1234, reach all the way
up and crunch 234. Think of making your cord
nice and long separating it and then closing it crunching
it. 34 All right, great. You're definitely
gonna feel this one and now we've got our stretch
very good. So, for our stretch, we
were right here, right? Figure four in week
one, then we started lifting the leg. Now
we're gonna incorporate a little bit more abs, right
. You're gonna be let letting this leg go all
the way down and then you're going to bring it
all the way up for a leg race. Once
you're here, start focusing on that leg all over
again. Like you did curl the toast towards your
face and then slowly drop it and that's really gonna
get the part below the belly button, right?
Slower up on fire. Remember to push that knee
back. So you feel a little bit more in
the glute, keep the toast curled towards your face
. Ok? So we're gonna do both sides of
those. But now we've got a flip. Oh
no blue bridge, my fault. Blue bits are
nice. We're gonna go for a single leg.
So we went from regular blue bridges right. Then
we did our glue bridge March and now you're gonna
focus on one leg on these. So kick that
leg all the way up. Think of touching this
ceiling with your heel and then press to the heel
that's on the floor to bring your hips all the
way up. Beautiful job. And this is gonna
be a little bit of a faster count. Think
of reaching your heel all the way up to the
ceiling and flexing the glutes while you're at it.
And I'll do how many on each side we're gonna
work for 45 seconds on 15 seconds off. Ok
. So once I hit that 45 seconds, I
get 15 seconds of a break and reset it and
then go to the other side. Right? Ok
. Now we really flip. Yes, we do
. So, recap, we did our bird dogs
reaching, reaching. Then we did it again with
that bear hold. Yeah. That challenging. Now
we're gonna put the elbows down on the floor for
Go plank and you're gonna aim to do it from
here. So this is the third level, third
level stuff right here. You're gonna be reaching,
think of keeping that cord tight if your shaking is 00:02:59.679 --> working.