Read Full Transcript
Hi. I’m Melissa Connolly, and I am going to be sharing with you an exo chair workout. What we need for our exo chair props today is just a set of really lightweights. I’ve got twos, threes or ones are good for you. So let’s go over the setting here. There’s a mat set up. We’ll need that at some point and the springs.
So the springs here, just so we get, are all on the same page. The top notch, we’ll call it number 4, second from the top, number 3, second from the bottom, number 2, and then the very bottom is number 1. Alright. So the spring that I have set up right now is one spring on number 3. So that’s the second from the top. We’re gonna start warming up, standing to the back of your chair, place your thighs right up against the chair, feet parallel, hip distance apart.
Stand up nice and straight, push weight through your feet, tighten up for your thighs, your glutes, your hips, pull your abs in and up. And then let’s take a deep breath and raise your arms up towards the ceiling. Tuck your chin down to your chest scooper’s stomach in, round forward. The heel of the hands touches the pedal. You’re gonna push it down, down, down, down, down, lift your head, lengthen your back, and arch and then curl your tailbone.
Scoop your abs rounding in. Roll all the way up. Just standing. Inhale. Lift your arms look up. Axeal round your spine forward. Like, going through a cat stretch, you push the pedal down, lift your head, lengthen your back, lift the tailbone, and tuck the tailbone, scoop your abs and roll your spine up. And he’ll raise the arms, round the spine forward, hands the pedal, press it down, inhale lengthen and arch the back, seal curl your tailbone under rounding forward and lift up.
Last time, round the spine, heel of the hands to the pedal, push it down. And he’ll raise your head, arch your back. Lift your tailbone. Exhale. Curl your tailbone under. Tuck your chin.
Roll up. Arms are by your sides. Take a step back, and let’s match that spring. So we, lift up the other spring. So we have 2 springs on number 3, and then sit onto your chair.
Roll on down to your back, bend your knees. We’re gonna start with the hundreds. Reach your arms long and straight, knees bent to start and pump. Breathe in 2, 3, 4, 5, exhale. 2, 3, 4, 5. Breathe in 2, 3, 4, 5, exhale. 2, 3, 4, 53, 2, 3, 4, 5, exhale. 2, 3, 4, 5, exhale. 2, 3, 4, 5, 5, 2, 3, 4, 5, 6, 2, 3, 4, 5, exhale. 2, 3, 4, 5, exhale. 2, 3, 4, 5, 8, 2, 3, 4, 5, exhale. 2, 3, 4, 5. Turn your feet out. 2, 3, 4, 5. 1 more breath. 2, 3, 4, 5, exhale. 2, 3, 4, 5. Bend your knees.
Take your hands behind your head. Stretch the right leg long and straight and switch, stretch the left leg long and straight. Pick up the pace, breathe, in, breathe, in, breathe out 2 breathe in 3 exhale, 4 breathe in, 5 exhale, 6 breathe in, 7 exhale, 8 breathe in, 9 exhale, 10. Bend your knees. Take your hands on top of your shin. Double leg stretch. Reach your arms and legs out.
Circle pull and five times out. Exhale. 2. Out scoop. Pull 3.
Breathe in. Exhale. 4. One more. Hold in on 5.
Hold the right calf, leg up, left leg long, and scissor pull 1 and 2. Switch 2, and 2, and 3, and 2, and 4 exhale, 5 exhale, 6 exhale, 7 exhale, 8 exhale to you more, exhale, 10 exhale. Reach your leg straight up. Hands behind your head five times. Lower your legs. Exhale scoop lift 1.
Inhale. Lower the legs. Scoop. Lift to lower the legs. Scoop, lift 3. 2 more.
Exhale. 4. Last one. And 5, bend your knees. Extend the right leg out to straight. Rotate, touch your elbow to your knee.
Bend your knees to the center, left leg long, touch your left elbow to right knee, and center, pick up the pace, breathing in, and in exhale, exhale. Breathe in. 3 exhale. 4 breathe in. 5 exhale. 6 breathe in. 7 exhale.
8 breathe in. 9 exhale. 10 bend your knees and rock up to seated. Alright. We’re gonna grab our weights. And from here, we’ll go into some seated foot pumps. Sit up onto your chair.
And place the heels of your feet onto the pedal about hip distance apart. Press your pedal down about halfway. Bend your elbows so you have your elbows in line with your shoulders. Keep your spine straight. You just work your course.
So feel those abs pulling in tight, press the leg down, extend the arms out by step curl 1, out exhale 2. Out, exhale 3. Keep your spine nice and long. Pull up 4. Breathe out 5, and lift the legs. Curl 6.
Curl 7. Exhale 8, 2 more, 9, and 10. Hold the arms here, pulse the legs. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, lift up. Lower the arms. Go up onto your toes.
Your heels are nice and lifted. Bend your elbows up in line with your shoulders. Press the pedal down, open the arms to goal pose, exhale lift, inhale exhale 2, inhale exhale 3, damp, pull up from your core 4, exhale 5, Exale 6. So nice and tall shoulders back 7. Breathe out.
8. 2 more. 9. Now, hold it here on 10. Pulls. 1, 2, 3. 4, 5, 6, 7, 8, 9, 10, lift up. Relax the arms. Take your heels together, toes, or apart into a first position. Arms out to your sides, getting ready to hug your tree.
In the heel, push the legs down as they lift, hug, squeeze 1. Breathen, exhale to. Breathen, exhale 3. Breathe out 4. Lifting tall abs in 5. Exhale 6.
Exhale hug 7. And hug 8 2 more hug 9. Hold it. Pull flags. 1, 2, 3, 4, 5, 6, 7, 8, 9 push down on 10, release the arms, release the legs, heels go wide to second position, bend your elbows out to the sides into a goal post, inhale, push the legs down, then the legs lift, overhead press 1. Exhale, press up 2, exhale, press up 3, down and press up 4, down and press up 5, exhale 6, exhale 7, and press 8, 2 more, press 9, and 10, bend your elbows and pulse the legs. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and release.
Take your feet off of the pedal. Place your weights down to the sides. We’re gonna slide this, bar out to split your pedal. Keep the bar in your hands. Your heels go up onto the pedal, hip distance apart, and then push your legs down. Now, you want your knees and your hips to be straight.
Take your arms forward. The left leg stays still. Push your right leg down and up. Down and up. Pelvis remain steady.
Left leg doesn’t move. Breathe in. Breathe out. Last 4, exhale. 3, exhale. 2, exhale.
1 exhale. Now right leg stays steady. Need to hip in line and press the left leg down exhale. Down lift 2. Down lift 3. Down lift 4. Down up 5.
Up, 6, and 7. Pull up 8, and 9, and 10. Alright. We’re gonna go for a run switch. 12345678910. 123456.
78920. We’re going for 50, 3, 4, 6, 7, 8, 9, 30. So is your core to 3, 4, 5, 6, 7, 8, 9, 50? Raise the legs. Slide that bar back through. Okay. Once a bar is there, go back onto your toes, heels together, toes apart.
Take your hands back for the table. You’re going to tuck your tailbone under, press your shoulders down, and then raise your hips up, shoulders down, and now push the legs down and up, legs down, and up, working the back of your legs, push down 4, push down 5, Exale 6. Keep looking straightforward rather than up 7. Press 8. Press 9. And 10.
Have a seat. And then take the heels. Why to second? Will it repeat? So lean back, hands to the back edge of your chair, pull the shoulder blades down, curl your tailbone under, lift your hips, and press 1. Press 2.
Press 3. I am trying to keep my pelvis steady 4, 5. Squeeze your glutes 6. Press 7. Press 8. 2 more. And 10, and let’s have a seat.
Alright. Push that pedal to the floor. The arches of your feet are on the pedal. The hands are to the front edge. We’re gonna prep into the tendon stretch.
So you push into your hands, take a forward bend only. So your chin goes down, your hips lift, we’re rounding our back, and then sit back down to your chair, keep the pedal down, look straight. 2 more. Exhale round the back, lift up, and sit down, and look forward. Last one. Tuck your chin around the back. Alright.
Moving into tendon stretch. Push into your hands. Scoop your stomach in. Lift the hips up and down. Exhale up and down.
Lift 2 and down. Lift 3. Down eight times four. Breathe out 5. Relax your head if you can. 6. Lift from the core. 7. Exale.
8. Have a seat. Lift the pedal up. And let’s step forward. Alright. We’re gonna change our spring tension. Take the springs all the way down to the bottom, number 1, and we’re gonna do some balance work.
Grab your weights. Stand facing the chair. So you want your toes to be about 2 inches or so from the base of the chair, sit nice and straight. Let’s start with the left foot. So your left toes go up onto the pedal, push it to the floor.
Tighten your glutes, your hips, your core, your pilates powerhouse, and reach the arms forward. Palms are up. When you lift your leg by some curl, exhale 1 and down. Curl 2. And down. Find a focal point to stare at. Exhale.
4. Down. Exhale. 5. Down. Control. And up 6. Down, exhale 7, down, exhale 8, down 2 more, 9, and hold it up on 10.
Lift that left foot off and place it down. And now take the right leg up, place it onto the pedal, push the pedal to the floor. Take a second to tighten up the hips, tighten up the core, lengthen the arms in front of you. As you raise the leg by, subcurl, breathe out 1. Extend.
Curl 2. Extend. Curl 3. And exhale. 4. And exhale 5 and exhale 6 and bicep curl 7. And we curl 8.
2 more. 9. Last one. 10. And then lift that right foot off of the pedal and place it down.
Turn to face the side. We’re gonna start with a left foot on the pedal. So bring your feet back to the mat turn out your feet and then take your left toes up, push a pedal all the way down to the floor, reach your arms out to the sides, squeeze into your glutes, tie up your core, hug the arms as you lift, and open. Exhale 2 and open. Exhale 3 and open. Control it up 4 and down.
And 5 and down, lift the leg 6, down to nice and tall, 7, down, exhale, 8, down to more, lift, 9, And last one, pull it all the way up. Take that left leg off and put it down. Turn around, heels are to the back edge of your mat, and then we’ll lift that right leg up, place it onto the pedal. Push a pedal to the floor, squeeze the glutes, the hips, the abs, reach your arms out, hug the arms, lift the leg 1. Breathe out lift 2. Exhale, hug 3.
And hug 4 and lift the leg 5. Keep connected to your center. 6. Your hips, your glutes, 7. Exhale. 8. 2 more lift 9. Last one, we raise the leg and then lift the right foot off of the pedal and place it down.
Place your weights onto the ground. Split the pedal again. The springs are good too at the bottom. That bar comes out. Place it on the floor.
Stand on your mat facing the chair, and let’s take just one roll down for a transition. Lift your arms up. Round your back, push your hands down, down, down, down, down, step back into a plank. Alright. Feet, hip distance. Shoulders, yeah.
Keeping your pelvis is stable as you can, bend your right elbow and press. Switch to and press switch 3 and press switch 4 and press switch 5 and press switch 6. We have 4 more. Your hips are trying to stay still as possible. I know mine are not perfectly still, but I am trying. And press last one. And press. Okay. Transitioning to a side bend mermaid.
The right arm lifts, lifts, lifts, lifts, lifts, lifts, you’re still square. You pivot around, so your right foot is in front of your left. And then this hand that was on the pedal reaches over the top of the chair. And now lower your hip, lower the arm side bend mermaid, exhale reach over for 30. Inhale down. Exhale to one more down.
Exale 3. Rotate. Place that hand back to the pedal. Carefully push it down. You’re back to your center plank. We’re gonna bend left.
That will stay square. Stay square. Stay square. And then pivot once the pedal is released. The left arm reaches over the chair. And now inhale lower the hip, lower the arm, exhale reach over 1. Inhale.
Lower exhale. 2. One more time. Exhale 3. Pivot around, put that hand back down to the pedal, and then place one knee down followed by the other, and carefully release. Alright. Take your bar. Slide it back through. Next thing is gonna be some hamstring work.
Change your spring. We’re gonna go to 1 spring on number 3. So that would be 1 spring, hooked on the second from the top, and then come around. Okay. Have a seat on your mat. Place the heels of your feet up onto the pedal and then roll down onto your back.
Starting position, you have your knees slightly bent, make sure your heels feel really secure on the pedal. The arms push down, weight into your hands, weight into your triceps, tighten up through your core, and now exhale press the pedal down to the floor. And inhale control it up. Breathe out press down too and lift up. We’re going for 5. Exhale.
3. Lift up. 2 more, press down. 4. Lift up. On the fifth one, hold the pedal on the floor. Again, make sure your heels have a good grip on them. Push up, pedal down. Tuck your tailbone and squeeze the glutes and roll your hips up into a bridge, and then roll the spine down. Keep the pedal on the floor.
And exhale roll the hips up too, and roll down, squeeze your glutes, keep the pedal down, and exhale roll the hips up 3. And roll the spine down. 2 more. Exhale. Roll up and roll down. Last one like this, curl your hips under roll them up, and then roll down, roll down, roll down. Let’s take a combination. So slowly lift your legs up, lift the pedal, breathe in.
Exhale push the pedal down and then roll your hips up into a bridge and roll the spine down. Inhale lift the pedal up. Exhale push the pedal down. Inhale. Roll the hips up. Exhale. Roll the spine down. Inhale. Exhale.
Push down. Curl the tailbone under. Roll the hips up. And roll down. We have 2 more. Lift the legs. Press them down. Roll your hips up.
Roll the spine down. Last one, inhale legs up, exhale push down, inhale, roll the hips up, and exhale roll down, roll down, roll down, slowly lift the pedal all the way up. Okay. Just so you can adjust your feet, they often move around a little bit. So get a good position with your heels. Last thing like this, you push the pedal halfway down. You’re trying to keep it as still as possible, and then you roll your hips up and you roll down.
Keep the pedal steady, roll the hips up, roll down, exhale roll 3, and roll down, exhale, roll up 4, roll down one more time, roll up, roll down, and then straighten your legs. Alright. You’re gonna stretch your legs out long and straight. Your toes are pointed. Reach your arms back. We’re gonna do a teaser, but it’s also a nice hamstring stretch. So lift the arms.
Lift your head. Exhale. When you do this teaser, feel free to grab your feet. You’d pull yourself into a to reach and then roll down and reach. Lift the arms. Lift your head. Exhale. Roll up. Head to the knees to reach and roll down.
Reach back. Lift the arms and head. Exhale roll up and stretch and roll down. And back to more. Exhale. Roll up.
And stretch, roll down, and back on this last one. We’ll stay lifted, roll up, and stretch, and then just sit up You’re gonna bend your knees and then swing your body all the way around. Roll down onto your backs. Hold the back of your thighs. And once you’re down onto your back, reach your hands and grab hold of that dowel.
So hold the dowel with your hands. Make sure your arms are really straight. And you’re gonna extend your legs straight up to the ceiling. Alright. Pull your shoulders down. Pull your abs in.
We’re moving into the jackknife Your hips lift the feet go on top of the chair. Hip stay where they are, jackknife, your legs straight up to the ceiling, and then roll your spine down, reach your feet down to the mat. Lift up, exhale, take your feet on top of the chair. Jack nice the leg straight up, squeeze your glutes, keep reaching your toes to the ceiling, and you roll down. Legs lower.
One more lift up. Exhale over, jackknife the legs, and then squeeze everything tight tight tight as you roll down slowly and controlled. Bend your knees. Hold the back of the legs rock up. Swing around to all fours, and then step 1 leg forward and come to standing.
Okay. Stay in front of your chair so you have your feet hip distance apart. Stay nice and tall. Breathe and raise your arms. Look up to the ceiling. Tuck your chin to your toes round forward. The heel of the hands holds a pedal and you push it down.
Tuck your chin, scoop your abs in. We’re gonna lift up. Exhale. Per us. Really small lift. Exhale press 3.
Exhale press 4. Exhale press 4 more. Scoop your abs push down. 3 more. Press down. Two more, press down, and press it down.
Let’s roll up slowly. Release the pedal from your hands and come all the way up. Inhale, raise your arms look up. 2nd variation, lower your head, round forward. The pedal pushes all the way to the floor. You keep the pedal on the ground, bend the elbows narrow, bringing your chest to your thighs, stirring in the arms.
Bend your elbows too and straighten. Try not to let the pedal lift off of the floor. You bring your body to your legs. It’s a deeper stretch. Exhale 4 more.
Exhale 3 more. Exhale 2. And last one. And now roll up, roll up, roll up, and he’ll raise the arms. One more variation, tuck the chin round forward. Push the pedal down to the floor. Now this one, test your balance.
If you need to walk your feet further back, the heels raise up and down eight times lift 2. Down, exhale 3. Down, exhale 4. Down, lift the heels 5. Drop your head if you cam.
6. Exhale 7. 8. Lower the heels. Tuck your chin. Roll all the way up. 2 standing arms are down by your sides.
Alright. We’re gonna switch the springs once again. The next set of spring is we’re going into pull ups. And there’s several ways you can add your springs. For more of a challenge, you go lighter. For more support, you go heavier.
I’m going 2 springs on number 2. So second from the bottom, So come around to the mat side of your chair. Place your hands on the chair and push the pedal all the way down to the floor. Heels are together, toes are apart when going into the pull ups. Your hands come to the full front edge of the chair and round your back, tuck your chin, scoop your abs in, lean forward, and pike your hips up, up up, up, and down an inch from the bottom. Lift, lift, lift, lift 2, and down eight times, exhale 3, and down scoop your abs.
Lift. 4, and down scoop lift 5, and down exhale 6, and down exhale 7, and down hold it up on number 8, take 4 pulses, pulse 4, pulse 3, and 2, and 1, and lower down. Alright. Take your left hand, line it up with a cactus. The cactus is what I call where the springs are. So left hand there, right hand goes to the edge of your chair and pivot your toes around. The right foot goes back to the pedal with the left, lean to your left hand, and exhale pick up your hips.
One And, down, lift up 2, and down, exhale 3, down, exhale 4, drop your head, scoop your abs, 5, m 6, 2 more, 7. Last one, just hold it up for 3, 2, 1, and down. Stay on the side. Flaten your left foot. And then take your right leg out straight out to the side. Square off your shoulders. The right hand goes to your head.
This right leg is nice and parallel. Both legs are straight. Lift the leg for 5. Lift to exhale. 3. Exhale 4, hold it up on 5, 5 circles 1, and 2, and 3, and 4, and 5, reverse 1, and 2, and 3, and 4.
Hold it. Take that right hand to the pedal. Acts. He’ll pick up your hips. Lift 4 and down. Lift 3 and down. Lift 2 and down. 1, and down. Let’s do the other side. Pivot around.
Right hand lines up with a cactus. Left hand to the corner of your chair. Bring your left foot next to the right. You’re on your toes. Here we go. Pick it up.
Oh, and down. Exhale 2. And down. Lift up 3. Down. Exhale 4. Down 4 more lift. Lower 3 more, lift, lower, and 2. We’re gonna hold it up for 3, 2, 1. Okay. Set up for a standing sidekick so that right foot is parallel.
Left leg reaches out long, hand behind your head. Both legs nice and straight. Lift the left leg 1. Lift 2. Lift 3. Lift 4. And 5 small circles, 5, 4, 3, 2, 1, reverse, 5, 4, 3, 2.
1, keep your left leg there. The left hand goes back down to where it came from. Push into your hands. Lift the pedal 4. Lift the pedal 3.
Lift the pedal 2. And one. Whoo. And then place your foot down. Have weight onto your hands onto the chair. So one leg back and then carefully raise the other leg. Slide the bar out.
We split that pedal again. I’m not done with our pull up series. Take one foot push it all the way down, other foot push it all the way down. Your hands come to the out back edge corner of the chair, round your back, lift your hips up, and then go for a little run. 1, 2, 3, 4, 5, 6, 7, 8, 10, 1, 2, 3, 4, 5, 6, 7, 8, 931, 2, 3, 4, 5, 6, 7, 8, 9, 50 runs. Whoo. Alright.
Carefully lift one leg. Place it down to the mat. Carefully lift the other leg and place your foot to the mat. Okay. Let’s put that bar back through. We’re keeping the work challenging.
We’re gonna go into lunge. I’m gonna heavy up my springs a bit So now those 2 springs go one notch up higher to number 3, and come around. Place your hands onto the chair. Place your feet down. The heavier the spring and the more stability.
It’ll give you, if you feel challenged by balance, move your chair up against a wall, and hold on to the wall. Take your right foot up onto the chair. I like the toes to be the back edge. Going up front, you cross your arms into genie, tighten your quad, tighten your glute, pull your abs in, and then you lift up, and you lower down. And exhale reach up through the crown of your head and down. Exale 3 and down.
Exale 4. And down. And lift 5. And down. Nice and smooth. 6 and down. Exhale.
7. And exhale 8 and down 2 more per 9. Last one and lower down, all the way down. Place your hands down to the chair. The right foot goes down to the pedal, the left foot steps forward.
Cross your arms into Jeannie. Tighten up your thigh. Pull your abs in lengthen up. Here we go. Greasely lift and down with strength and ease too. And down. Exhale 3.
And down. Press up 4. And down, press up 5. Down, exhale 6. Down, we have 4 more. And lower lift 3. And lower and to and lower last lunge and lower down. Take your hands to the chair.
Take the left foot down to the pedal. Okay. Mountain climber is next. Your right foot steps up onto the chair. Start with your fingertips lifted. Okay. So it’s like this little fingertip position, and then you’re gonna round your back.
So you tack your chin. You’re scooped and rounded. Raise your body up so that the knee and the hip are in line. I can’t tell if mine’s perfectly straight, but somewhere around there, your back is round and then bend and straighten your left knee for 5, and 4, and 3. And 2, and 1. Now travel the arms up as you pump the leg, and 54, and 3, and 2, and 1 travel down, and 5, and 4, and 3, and 2, and 1. Let’s lower the pedal.
Switch feet. Right. Foot down. Left foot up. Okay. Make sure that the toes are to the back edge of your chair. Finger tips. Pressing into the chair, round the back, scoop the abs, lift, left knee, and hip in line, and bend the right knee, press 1.
Press 2. Press 3. Press 4, and 5 travel arms up, 1, up, 2, up, 3, up, 4, up, 5, down, 1, down, 2, down, 3, down, 4, and 5. Lower down. Take your foot down to the pedal and then transition carefully, right foot to the mat, and slowly lift the left. Okay. Walk around to the back of your chair.
I’m gonna take one of those springs off. So I’ve got one spring on number 3. You’re gonna sit to the back edge of your chair, go way forward. I have the sit bones off of the chair, and then you’re gonna lift the legs, bend your knees to start to get into position. Scoop and curl your tailbone under. Take your arms up.
For teasers, feel free to keep your knees bent, especially if your thighs are tired, or they can go to straight, and then bend your elbows Reach your hands back. The fingers face behind you, tuck your chin, push the pedal down, exhale scoop 1. Down, exhale scoop 2. Down and scoop 3. Your spine should be nice and round.
And you should be far enough back on the chair so that the lower back has some support when you go down. Breathe out. 3 more. Last two. Last one, and then lift into a teaser, like, straighter bent, reach hold 3, to 1, bend the knees, place your feet down, and then turn around. Come on to your stomach.
Push the pedal all the way down to the floor. Line your shoulders up over the foot bar. Open up your feet. Point your toes. 3 swans.
Pull your shoulders down. Breathe and lift look up. Exhale. Lower down. Breathe him.
Lift. Look up. Exhale. Lower down. One more inhale. Lift up. Exhale down. Left hand behind your back.
And 3 swans, inhale, lift up. Exhale down. This helps to strengthen the right side of your back. Lift to exhale down. One more. Lift 3.
And lower down. Take your left hand to the pedal. Right hand behind your back. Breathe and lift up. Exhale down. Inhale.
Lift to Exhale down one more time and lower down. Okay. Bend your left elbow. Slide yourself back. The last exercise we’re gonna do is the mermaid So let’s bring that right knee, up against the edge of the chair. Left leg goes straight, the foot is parallel.
If you have shorter legs, you can put your foot on a yoga block. I often have people do that. It gives you a little bit more stretch. Reach your arms out to the sides, and then start to tilt over. This right hand holds a pedal, and then you exhale press. Keep your foot grounded.
Stretch one. Lift up. Exhale reach and push into the pedal stretch too. Reach the left arm up. One more. Hold it here on 3.
Row to your torso. Your left hand goes wide on the pedal. The right hand goes wide on the pedal, tuck your chin, push down up three times, exhale lift up 1, press down, lift up 2, press down, lift up 3, right hand next to your left, Left arm stretches since that mermaid come all the way up, counter stretch in the other direction, and then open the right arm, pivot around face to back. So left knee is right up against the chair, right foot is parallel, arms go out to your sides, start to tilt over left hand to the pedal, exhale side stretch 1, inhale lift up, exhale side stretch. 2, lift up. One more hold that side stretch. Keep the right foot anchor down to the floor.
Rotate your torso. The hands go wide. Tuck your chin. Exale push down and up, push down, and up, push down, and up, bring the left hand next to the right. Stretch the right arm overhead.
Lift up, left arm stretches in the opposite direction that you were just going, and then open the left arm. Come on up to standing, and we are finished with our exo chair workouts.
