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Hey guys, I'm Ashley Borden and welcome to Perfect Form. Today, I have an awesome guest
here with me: It's my friend Anna Renderer. She's a great trainer and she's also the host
of FitSugar Television. So she's here to show us two of her favorite moves that she does
with her clients, and I'm gonna show her some of my favorite moves. Alright. Should we get
started? Yeah. Alright. Okay, so first thing, we're gonna warm-up a little bit with the
roller -- my favorite. And I know you do use a roller. Oh, I love it. Yes, but these are
just a little bit, a couple of different moves. So first thing I wanna do is rolling out the
top part of your hips and also really learning how to engage your core from that position.
So you're gonna start with the roller underneath you and you're gonna lie all the way back.
You wanna bring your hips up onto the roller and you wanna have your arms base yourself
by holding onto the sides of the roller so your shoulders are down. You're gonna bring
your legs up to about a 90 degree angle. Good. You wanna keep that core really tight. And
then you're gonna drop the knees down, side, and then come to center, and then side. So
you should feel that through your piriformis on the side, your glutes, your hips. This
is awesome. Yep. I love this one. And it really challenges your core, so you have to make
sure that you really keep your core braced, because if you feel it through your lower
back, you're not bracing enough through the core. Let's do a couple more. Side. Ooh, I
like it. It really loosens up the hips. Oh yeah. And side. Great. Okay, so let's come
on up from there. And then let's do one more that's gonna really open up, actually, your
chest and your back. And I like this one. Me too. So you're gonna start right at your
shoulder blades, okay? And your hands are gonna be interlaced -- there's a little bone
at the bottom of your head called your occiput. This is just education, education today. You're
gonna interlace your hands there. So I want you to tuck your chin to your throat, not
too hard, but just enough that when you go back your head's not falling back behind you.
You're gonna gently roll down one vertebrae at a time. And just so you guys know, Anna
and I are both a little -- we're pretty mobile through our upper back. So some people who
are very, very tight, you might only be able to go about here, and that's fine. So if you
feel any shooting pain or anything too painful, go ahead and lay off a little bit, don't go
back so far. Good. Okay, and let's move it a little bit up on the spine. Same thing,
you're gonna keep the bellybutton very strong as you go back. And up. Let's go one more
in that position. This is great thoracic mobility. Oh yeah, there you go. Make sure that bellybutton
is staying pulled in. And up. And I say, I like to go down to about the base of your
rips, because if you go a little too low, you'll feel it's a little bit harder to maintain
your core. One more. Let's go back, keep the bellybutton in. Ooh, I hear some cracking.
And all the way up. Great. So, and also, if you wanna afterwards just kinda roll out your
upper back a little bit to kinda give you a little relief -- yep. Forward and back.
Ah, this one is great, especially if you sit a lot. So you're at your desk and you feel
computer body from being hunched over your computer, this is like heaven -- heaven. Okay,
so two more rolls on this guy, because I wanna see what you got in store for me. Oh, this
is a great warm-up for what I'm gonna do. Oh, good. Okay, so that's our warm-up. Let's
put these guys over here. Okay. And then you show me your magic. Alright, so what's happening?
So I'm just gonna show you a few of my moves that I really love to do with all my clients
every session because it really helps open up the body. Okay. And activate those muscles
that are the foundation of your strength. Perfect. So as long as those don't roll away.
So we're gonna start on our back: I call this a Reverse Plank and Bridge. Okay. So we're
gonna have our hands right underneath the shoulders. You can have your hands fully externally
rotated all the way back, that's the most advanced way, our you can just have them turned
out just a little bit. Okay, so somebody who's really tight in their shoulders? This is gonna
be opening up the shoulders and activating the whole backside of your body. Okay. So
you want most of your weight to be pressed through the heels. Okay. You can keep your
feet flat, but if you push those toes up a little bit you might focus on pressing through
the heels a little more. You're gonna lift your hips -- you wanna become parallel to
the floor. So you're totally opening up the shoulders, you're squeezing your glutes, you
can lower back down, give it a little release, and then repeat it. So you wanna lift up,
squeeze the glutes. You're getting those hamstrings to engage. Wow. The glutes, low back, and
you're really feeling your shoulders get that stretch. Okay, honestly, the shoulder stretch…
All the way down to the wrist. Yes, exactly. Mommy is tight. Mommy's tight. So that's great
for, you know, getting that forearm, getting the wrist, all those muscle groups that don't
that extension. This is also really good for people who sit a lot and type, because you're
forearms get really tight. Absolutely. Let me try some more with you. So this one's great,
let's advance it. Okay. Because it's always fun to give it a little challenge. So what
you wanna do is go from one leg, so you can really isolate one glute at a time. You're
gonna lift, press through that heel, come up parallel to the floor, and then back down.
Pressing through the heel, opening up the shoulders. Squeeze the glutes again. Good.
And you can repeat about 10 on each side -- you get 10 one each side, you're really gonna
feel it. Let's just get a couple on the other side. Okay. Now it's good to feel the difference
between the left and right. You might be stronger on one side. Those discrepancies are true
with just about everyone, even if you are a fitness person. So that's why I like to
work both sides. This is great. That way you can see if you… And I like that because
you could do that at the office. If you really wanted to open up and challenge, you could
do it at home, or you could do it with anything. Yes, it's getting your whole backside. Oh,
I feel it. Because a lot times we work on abs but we don't work on our low back and
our glutes enough. Yes. So that's one of my favorites. Now, #2 is called a Pushup Crossover.
Alright. So we're gonna work on opening those shoulders, getting your back to engage during
a pushup, because a lot of times we're just working our chest. Okay. So let's start in
pushup position, alright? You're gonna have your feet together, hands about shoulder-width
apart. Okay. We're gonna go down for a pushup. Down and up, good. You're gonna cross those
arms as you step with one foot. Bring those hands again shoulder-width and then add a
pushup. Look at your pushups -- those are nice. Yours are too. Look at that -- there's
no boy-girl pushups going on here. You can also modify it if you needed to. So you could
go from here? You could go from the knees. Yep. From the knees. And then come back up
onto the toes. Okay. And then you wanna do the crossover. You wanna try to keep your
hands directly under your shoulders. Okay. The tendency is for those hands to start to
go up toward the top of the mat. A bit too wide. And then it's way too high. You're not
engaging your abs. So you wanna keep those hands right underneath the shoulders. Okay.
Good. So, wanna advance this a little bit? Yes. Okay, so let's advance it just a little
bit. We're gonna do a Straight Arm Pushup and Pushup Crossover. Okay. So, starting on
the hands, feet together. Like a scapular retraction? Absolutely. Okay, alright. Terminology,
I love it. So, scapular retraction: Pinch the shoulder blades, press them apart. Okay.
Now, full pushup. Down, up, and crossover. So with scapular retraction, you really wanna
make sure that you don't dump your stomach. Yes. When you're retracting. Keep you core
tight, right? Yes. And then pushup? Got it? And then crossover. Wow. Awesome. That is
great because it works the whole body, it challenges my core, and I love the scapular
retraction. Me too, because when you're working on pushups, you need to get the backside working
too. Yep. And that's one of those fundamental exercises you can do for your rotator cuff,
your shoulder girdle -- those shoulder muscles need to be strong that support shoulder. So
I hope your guys enjoyed that workout as much as I did. Me too. I learned a lot. And you
know what? Just because you're hot doesn't mean you're not smart. She's very smart, she's
very smart. Thanks, Ashley. Yeah, so, I'm so glad you guys joined us. And again, what
we both want you to remember is to connect to your body.