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Hi, I'm Mary.
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And today we're going to be performing lower body knee-friendly
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exercising. So if you have
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any knee issues, please be mindful
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of whatever your limitations are. But most
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of these you can perform without a problem.
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All right, we are going to start with our warm-up first.
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And so first we're going to inhale
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bending at the knees inhale. Bring it all the way
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up.
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and exhale
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inhale up
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exhale
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inhale up and exhale then
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we're going to bring knee to chest bring one
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and then the other
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seven eight nine and
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ten and then
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we're gonna bring our feet a little wider than
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hip width apart and then we're going to slowly just
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hinge from your hips all
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the way down.
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allowing your hands to just hang
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Feeling of stretch in the back of your legs your hamstrings your
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calves and maybe release of
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your lower back.
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And then slowly start to rise.
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vertebrae by vertebrae
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allowing your head to be the last thing that
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rises.
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And we're gonna start off today with our standing
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fire hydrants. We are going to do 10 repetitions of
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each of these exercises. Remember that
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you can always have a chair near you if you
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feel your balance is off start off by having a chair
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or a wall if it's available to you. So first you
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want to find your balance on your left leg
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and then slowly bring your right knee
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out Bend at the oh, yes. You
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see. I have a little bit of imbalance there. No worries.
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So just bend your knee and then hinge slightly
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forward and then bring it out to the side. We're
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doing 10 fire hydrants.
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two three
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four
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five
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six
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seven
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eight nine
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And ten other side it does help
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if you focus your your vision on
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one spot, so same thing on the
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left side.
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Balance on your right bring your left foot off
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the floor hinge forward and then
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bring it out to side one.
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two
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three
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four
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five
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six
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seven
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eight nine and your
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last one 10. All right,
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we're gonna move to crossbody leg lift.
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So you are going to stand about hip width apart
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engage your core. And then you're
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going to bring your right leg sweep it across your left
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and then out to the side this one. Also
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if you need a chair find your chair find your
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wall. Alright, we'll start off by sweeping our
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right leg across your left.
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And out to side one.
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to
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three
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four
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five
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six
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seven
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eight nine last one
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10
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Okay, find your balance other side finding
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your balance on your right leg sweep
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your left leg across and out
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to side one.
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two three
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four
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five
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six
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seven
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eight
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nine last one 10. All right,
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we're gonna move on to a hip bridge.
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So for this one, we're going down to the mat.
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So you want to come on to your back?
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bent knees
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bring your heel as close to your bum as you
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can engage your core.
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Have your head aligned with your spine? So
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bring your your chin down?
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And we're going to bring our hands to the side and just
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bring our hips all the way up taking an
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inhale bring your hips all the way up squeeze and
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lower.
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two
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three
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four
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five
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six
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seven
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eight
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nine and last one.
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10 our next exercise will be Bridge walkouts.
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So we're still bent knees on our
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backs. We're going to lift our hips all the
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way up and then start to walk your feet
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out.
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And then walk them in back in.
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That'll count as one.
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two
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three
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four
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five
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six
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seven
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eight
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nine
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and last one 10 and lower
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your hips down. It's important on that
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one to keep your core engaged meaning your
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belly button to your spine and try
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to keep your glutes engage while
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you're walking out.
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Now we're going to transition onto hands and
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knees so roll yourself up.
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Come on to your hands and knees bring your knee.
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Hip width apart extend your right leg
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out and we're going to do leg lifts.
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And then we'll lift inhale up one.
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two
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three
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four
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five
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six
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eight
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nine last one 10 bring
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it in other side.
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extend flex your foot
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real adjust yourself if you need to one.
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two
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three
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four
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five six
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seven
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eight
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nine last one 10
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and I will stand up
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coming up.
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Coming and standing in Hip width apart.
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We're gonna do some good mornings. So we'll bring
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your hands behind your ears or behind
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your head and we're going to hinge right
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from our hips.
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right from the hips hinging forward
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keeping your knees soft and up nine more
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like that.
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two three
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or
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five
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six
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seven
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Eight nine and
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our last one 10 that
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last one you could think of it as
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trying to close the door with your
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bum. So that's it. Thank you
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for joining me for today's leg workout.
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