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Hey guys, welcome. My name
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is Steven and we're gonna be doing a core strength
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workout focusing on our cores building up
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the strength and really learning to
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engage in this area of our body that helps
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maintain good posture and strengthens
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our ABS as well as keep a good healthy back.
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Alright, so the first one we're gonna do is
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a low plank here.
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Going to turn over.
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A little face down on our mats gonna bring our
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elbows and forearms down and I want you
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to make a fist with both hands here. We're gonna
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straighten out our legs when our bodies nice and
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straight. We're gonna squeeze the glutes here,
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and we're just gonna count to 10 here while holding
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one
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two
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three
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four five
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six seven
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eight nine and ten
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drop the knees down and go into
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a child's pose if you need to just get a little extra stretch.
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And then from here, we're going to turn over onto our backs.
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Here we're going to do reverse crunches. All right, so
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this involves working the lower
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abs and we're going to be doing some
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leg lifts here. Okay, we're gonna
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keep our legs bent in a 90 degree
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angle like so
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and all we're doing is going down for a
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little momentum.
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And then we come up.
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Just a little bit lifting the tailbone up
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working your lower abs.
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Palms facing down press down on the floor
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to give yourself a little more leverage as you
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lift the tailbone up we're gonna go a total of
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10 reps.
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Inhale going down and exhale up.
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One so just a little movement 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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10 good
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but knees into the chest breathing in
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breathe out.
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breathe in
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And breathe out.
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Good.
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Next up here. We're going to be sitting up a little
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bit.
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going into spinal twists
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All right. Well, we're gonna do into a trunk rotation
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or Russian twist to work on these oblique
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muscles so that I
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have your toes up heels on the ground and then you
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just gonna roll your back down just a
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little bit still holding on just to maintain balance
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either bring your hands.
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Extend the arms out in front of your chest insulates your fingers
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and you go to twist side to side
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pull the stomach in total of 10 and
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begin.
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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 eight
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nine
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10 let's hold in the middle lean back
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a little bit more hold for 10.
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9 8 7
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Six, five four three two
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one and come
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forward rest, right? So next
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up, we're gonna do side planks dropping our
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hips down and up.
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So you laying down on your left side post?
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Bring your left elbow down make sure you left elbow.
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Is right under your left shoulder. All right,
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so you don't want to be too far out too far and
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won't be right under.
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So there's two ways you can do this the modified way with your
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knees down or you could have your legs
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straight. The whole point is we're gonna be lifting our hips up
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engaging in our oblique muscles.
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All right, or as I like to call the lovely handles.
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All right, so we're gonna
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do the modified way first.
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These event hands on your hips. You'll take
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a deep inhale.
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Exhale lift your hips up.
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And we're gonna go down and up 10 reps.
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one squeeze right in your Grease 2
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3
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4
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5
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6
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7
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8
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9
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and 10 very good. Let's go
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to the other side.
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All right. So again, you could do the modified way.
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Elbows right onto your shoulders. Your knees
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are bent here. Alright again, it's
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a very important that you lift the hips
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up to engage in the oblique muscles.
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so shoulders
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right over the elbows
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left hand on your hip breathe in
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and breathe out lift up and begin down and
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up.
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one squeeze 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 ten good.
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And sit up.
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catch your breath a little bit breathe in
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breathe out.
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and again breathe in
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and breathe out.
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All right. So let's go back to the reverse crunches
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here where we lay flat on our backs.
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All right, if you need a little extra time, of course,
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you could take a breather.
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You grab some water and come back to your
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match here? Okay, so once you're good gonna lay
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on down
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on our backs
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And once again
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make sure your shoulders are relaxed. All right, make sure
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the shoulders are not bunched up, but they're
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nice down and relaxed and we're gonna
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bring our knees into the chest.
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Place the hands down on the mat keep the
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legs bent 90 degree angles and
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we're gonna inhale go down a
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little bit.
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And then up.
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Use a little momentum. Alright 10 reps begin.
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up 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 nine
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ten good
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Let's use a little momentum to come on up.
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but
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alright, let's go back to that.
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Nice spinal twist. All right working the obliques so
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trunk twist.
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so
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toes are up heels on the ground.
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Straighten out your arms, but still holding on to
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your legs just to be nice.
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And Tall but still engaging in the core and once
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you hear release the hands and we're going
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to interlace our fingers keep your spine straight and
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it's going to our twist.
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1
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2
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3
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4
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5
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6
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7
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8
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9
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10 hold in the middle for 10
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9 8
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7 6 5 4
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3 2 and 1
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come forward.
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All right, and next up
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we're gonna right back to those.
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Side planks working to obliques. So I'm
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going to do it now with my legs straightened out, but
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you can choose to keep doing it the modified way. So
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turning over onto your left side.
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Elbows down again left elbow is right
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under your left shoulder here. Now when
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we do is straighten out my legs.
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right hand on the hip
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lifting up
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and drop the hips down and up and squeeze. All right,
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and let's begin.
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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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6 7
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eight
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nine
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and ten good. Let's go to the other side.
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right elbow down
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again
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elbows right under your right shoulder.
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Again, you could still do the modified way or straighten
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out your legs.
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All right, either way place your hands
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left hand on your hips.
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And he will make sure your spine is straight take a deep
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inhale.
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exhale lift
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and down and up.
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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 and ten very good.
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Let's lay down on the back and let's
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stretch it out.
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Lay down.
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Hug the knees into the chest.
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breathing in
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Breathe out.
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and again breathe in
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Breathe out.
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And just moving your legs in a
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nice circular motion.
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Will that nice?
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massage and release
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the lower back area as well as your hips and
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let's go the opposite direction.
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nice circular motion
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and both knees into the chest breathing in.
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Breathe out.
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and again breathe in
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breathe out.
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Good and straighten out your legs and let's
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turn over onto our chest and stomach do a
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little bit of Cobra get a nice stretch in the
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ABS as well as the front of the hips.
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So chest is down and we're
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gonna place the hands right by the chest.
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We're gonna take a deep inhale. Make sure your feet is flat.
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breathe in
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and breathe out squeeze your upper back.
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Lift the upper body up.
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And maybe if you want to you could lock the elbows out.
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Relax, your shoulders lift the head up feel that stretch
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in your abs breathing in.
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And breathe out.
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And then from here.
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Let's come to a child's pose.
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Forehead is down.
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Arms extended feel that stretch in your lower back.
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inhale
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exhale
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inhale
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exhale
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and again breathe in
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and breathe out.
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very good
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All right.
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nice and tall
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take a deep breath in.
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And breathe out.
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All right. Hope you had a good burn.
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With the core again engaging in
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the abdominal muscles as well
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as working the lower back strengthening and
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all that area really great to help prevent an injuries
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and also just maintain a strong foundation
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for your body. Hope you
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guys enjoyed I enjoyed it. Looking forward
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to connecting with you. Also. My name is Steven and that
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was your core strength workout.
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Have a good one.
18479
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