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Swans on roller with a single twist. Again if you just found me and you haven't seen
the previews on the series you might want to check out the proper technique to do a
swan on the roller and some tips on how to get a good roller that doesn't warp on you.
We are going to lay down on our stomach, our heels are going to be together and toes apart
and we are going to squeeze the leg together. Now as I position my arms on the roller I'm
going to get the middle of my forearm on there, shoulder width apart with the palms facing
each other. As I go into a full gliding, not gliding but the swan, I'm going to be lifting,
now once I am here the twist is going to be letting go of one hand. So you see that you
may want to master the swans before you add the challenge and you are taking your head
with it. The idea is not to let the elbows bend, so you don't want to do this because
then your body will collapse and I'll do one more and down and there you go a swan with
a twist, very challenging. So start with the swans and get your back strong enough before
you add the challenge and you'll be stronger, I promise you, you'll be tired after this
too, bye bye.