"YOU KNOW WHY MOST PEOPLE AREN'T FLEXIBLE?" "BECAUSE THEY DON'T WORK ON THEIR FLEXIBILITY." "FOR SOME REASON PEOPLE JUST ASSUME" "THAT EITHER YOU ARE OR YOU AREN'T." "I'M 45, I CAN DO THINGS NOW" "THAT I COULDN'T DO TEN YEARS AGO." "WHY?" "BECAUSE I STRETCH." "WE ALL DO VERY EXTREME THINGS IN THIS PROGRAM." "IF YOU IGNORE STRETCHING YOU'RE NOT GONNA GET THE RESULTS." "YOU'RE GONNA PLATEAU, QUIT." "OH, I'M HURT, I'M INJURED." "IT'S IMPORTANT, IT'S AN EQUATION." "IT'S A PUZZLE WHERE EVERYTHING FITS" "AND X STRETCH IS A CRITICAL PART OF THAT PUZZLE." "HELLO, EVERYBODY, WELCOME TO THE X STRETCH." "TODAY, WE ARE GOING TO TAKE CARE OF OURSELVES." "SO LET'S GET BUSY RIGHT AWAY." "I RECOMMEND MAYBE BARE FEET." "I GOT MY FANCY EASY SOFT SHOES ON FOR BALANCE AND STUFF." "BUT WE'RE GONNA GET WARMED UP HERE THROUGH SUN SALUTATIONS." "ARE YOU KIDS READY TO GO?" "WE'VE GOT THE LOVELY PAM," "THE INCREDIBLE PHIL," "AND THE GORGEOUS SHAUNA." "SO JOIN IN WITH US." "HERE WE GO." "COME TO THE FRONT OF YOUR MATS, EVERYONE." "FEET ARE TOGETHER TO START." "TODAY'S TIP OF THE DAY IS TO BREATHE AND THEN BREATHE." "ALL YOU HAVE TO DO IS BREATHE." "INHALE" " BOTH ARMS UP NICE AND TALL." "REACH UP REALLY HIGH, SPREAD THE FINGERS," "CHEST UP, EYES UP." "AND NOW WITH A STRONG BACK, FLAT, FLAT, FLAT, LOOK UP AT ME," "FLAT BACK AND COME ON DOWN." "WE'RE RELAXING HERE FOR A SECOND, EVERYONE." "WE'RE GONNA INHALE UP TO A FLAT BACK FROM HERE." "SO COME ON UP, YOU CAN SUPPORT YOUR HANDS ON YOUR SHINS" "OR LET THEM DANGLE." "PAM'S DANGLING, DANGLING," "AND PHIL'S SUPPORTING." "YOU CAN STEP BACK TO PLANK, TOP OF A PLANK, EVERYONE." "NOW I'M GONNA GO ALL THE WAY DOWN TO CHATURANGA" "ELBOWS BACK AND INHALE THE ARMS UP." "I'M IN UPWARD DOG." "I'M TALL, SHOULDERS ARE DOWN, CHEST IS UP, EYES ARE FORWARD." "EXHALE" " YOU CAN DO A PUSH-UP HERE OR NOT." "LITTLE PUSH-UP, AND DOWNWARD DOG." "WE'RE GONNA SPEND A LITTLE TIME IN DOWNWARD DOG." "I'M CHECKING ON THE KIDS." "LOOK AT PAM." "THAT'S WHY THEY CALL HER "BLAM."" "DRIVING HER SIT BONES TO THE SKY." "LEGS ARE STRAIGHT, SPREAD FINGERS," "NICE CHEST TO TOES." "PHIL, I'M GONNA MAKE A LITTLE ADJUSTMENT." "RELAX THE HEAD, DRIVE THE CHEST TO THE TOES MORE." "GOOD." "STEP YOUR FEET BACK, PHIL, ABOUT FOUR INCHES." "RIGHT THERE, GOOD." "AND KEEP DRIVING THE CHEST TO THE TOES." "VERY NICE, SHAUNA, PRETTY." "GUESS WE'RE OUT OF HERE." "COME ON BACK TO PLANK." "VERY GOOD." "STEP THE FEET UP TO YOUR HANDS." "INHALE UP TO FLAT BACK, EVERYONE." "EXHALE ALL THE WAY DOWN LIKE A RAG DOLL, COLLAPSE." "LOOK AT YOUR KNEES." "NOW, LIFT YOUR HEAD FIRST AND REVERSE THAT SWAN DIVE." "UP WITH A STRONG BACK." "STRONG LEGS, REACH UP." "EXHALE TO NAMASTÉ." "INHALE THE ARMS UP NICE AND TALL." "LOOK UP BETWEEN THE HANDS" "AND HEAD UP, FLAT BACK, STRONG LEGS." "GO ON DOWN, COLLAPSE DOWN." "INHALE UP TO FLAT BACK AGAIN." "REMEMBER" " I'LL GIVE YOU THE SIDE SHOT HERE" "YOU'VE GOT TWO VERSIONS, HERE OR HERE, ALL RIGHT." "EXHALE ALL THE WAY DOWN, STEP BACK TO PLANK." "WE'LL DO OUR SEQUENCE AGAIN." "NICE AND SLOWLY, COME ON DOWN." "ELBOWS BACK, INHALE UP." "EXHALE, DO A PUSH-UP AND EXHALE ALL THE WAY DOWN" "TO THE DOWNWARD DOG." "NOT GONNA HOLD IT QUITE AS LONG THIS TIME" "NOW THAT I KNOW YOU'RE ALL DOING IT PERFECTLY." "STRAIGHT ARMS, DRIVE THE CHEST." "GOOD." "STEP THE FEET INTO THE HANDS." "INHALE UP TO FLAT BACK." "EXHALE ALL THE WAY DOWN," "SYNCHRONIZING MOVEMENT AND BREATH." "NOW, REVERSE SWAN DIVE ALL THE WAY UP, HEAD UP, HEAD UP." "BACK FLAT, LEGS STRONG." "INHALE, EXHALE." "GETTING WARM NOW, THIS IS THE WAY TO DO IT" "THROUGH THE X STRETCH." "INHALE UP AGAIN." "EXHALE WITH A FLAT BACK, SPREAD THOSE FINGERS," "SWAN DIVE, AND LOOK UP BEFORE YOU HIT THE POOL WHEN YOU DO." "EXHALE AND COLLAPSE AND ENJOY THE RELAXED HANG." "INHALE UP TO FLAT BACK." "EITHER HAND POSITION WORKS WITH ME." "EXHALE DOWN, PLACE THE HANDS ON THE FLOOR." "STEP BACK TO PLANK, LAST LITTLE SUN SALUTATION." "DOWN, UPWARD DOG." "GOOD." "BACK TO PLANK, DO A LITTLE PUSH-UP, AND DOWNWARD DOG." "SEPARATE THOSE FEET ABOUT SHOULDER-DISTANCE APART," "DRIVE YOUR CHEST TO YOUR TOES," "DRIVE YOUR SIT BONES INTO THE SKY." "SPREAD YOUR FINGERS" "AND STRAIGHTEN YOUR ARMS." "STEP YOUR FEET INTO YOUR HANDS." "INHALE UP TO FLAT BACK." "EXHALE DOWN." "I'M GETTING WARM." "INHALE UP, HEAD UP, SPREAD THE FINGERS," "REACH UP NICE AND TALL." "REALLY REACH UP, GET UP ON YOUR TIPPY TOES." "GET UP, GET UP, GET UP." "AND COME ON DOWN AND RELAX." "WE WARM?" "I'M WARM, I'M GETTING WARM." "ALL RIGHT, WE GOT THE OLD NECK STRETCH." "RIGHT HAND REACH BEHIND YOUR BACK," "GRAB THE RIGHT WRIST WITH THE LEFT HAND." "DEEP BREATH HERE." "AND I'M GONNA LEAN MY EAR TO THE SIDE OF THE CHICKEN WING," "JUST LIKE THAT." "PULLING HELPS ACCENTUATE THE STRETCH." "NOW, LOOK UP." "YOU MIGHT FEEL A SLIGHT ADJUSTMENT THERE." "AND NOW LOOK DOWN." "I CAN HEAR 'EM BREATHING BEHIND ME, I HOPE YOU'RE BREATHING TOO." "LOOK FORWARD AGAIN, AND RELEASE." "LEFT HAND OUT, REACH BEHIND," "GRAB THE LEFT WRIST WITH THE RIGHT HAND." "NOW, I GOT MY RIGHT CHICKEN WING DOWN TO THIS SIDE." "LOOK STRAIGHT AHEAD." "LET ME SEE IF EVERYBODY IS DOING IT PURTY." "PAM'S GOOD." "LOOK, SEE, SHE'S NOT" " HER EYES ARE FORWARD, IT'S PERFECT, NICE." "EVERYBODY LOOK UP." "I'M GONNA TURN THAT CHIN UP, PHIL, MORE." "TURN YOUR HEAD THAT WAY." "THERE YOU GO." "NICE MUSCLES, DUDE." "TURN YOUR CHIN DOWN." "LOOK AT THE FLOOR." "LOOK AT THIS." "CAN WE GET THIS, MY BROTHER?" "THINGS ARE STRETCHING HERE, IT'S GOOD." "ALL RIGHT." "AND RELEASE." "OKAY, WIDE FEET, SPREAD 'EM OUT," "EITHER SIDE OF THE MAT." "GRAB YOUR STEERING WHEEL 'CAUSE WE'RE BACKIN' UP THE CAR." "HERE WE GO." "YOU ARE LOCKED IN HERE." "DO NOT MOVE." "STEERING WHEELS DON'T MOVE" "UNLESS YOU GOT SOME KIND OF CLOWN CAR." "OTHERWISE, LOCK ON, TAKE A DEEP BREATH" "AND START TURNING BACK." "TURNING FOR AN EIGHT COUNT." "KEEP LOOKING BEHIND YOU." "FOR ONE..." "TWO..." "THREE" "GOOD, PHIL" "FOUR..." "FIVE..." "SIX..." "SEVEN" " KEEP TURNING-- EIGHT" "I WANT YOU TO LOOK BACK THERE AND" " GOOD." "OTHER SIDE, HERE WE GO." "GRAB YOUR WHEEL, TAKE A DEEP BREATH HERE." "TURN THE CHIN TO THE SHOULDER AND LOOK BACK." "YOU'RE TURNING-- ONE..." "TWO..." "THREE..." "FOUR" " TRY TO RELAX IN THE STRETCH" "FIVE..." "SIX..." "SEVEN" " CAN YOU LOOK BEHIND YET?" "EIGHT-- VERY NICE." "SHAKE IT OUT." "OKAY, WE GOT HEAD ROLLS." "YOU CAN STEP ON YOUR MAT IF YOU WANT." "TAKE A DEEP BREATH." "WE'RE WORKING ON THE NECK." "WHY?" "'CAUSE THERE'S SO MUCH TENSION UP IN HERE IN OUR WORLD," "WE ALL HOLD IT UP HERE AND NOW WE'RE GONNA LET IT GO." "INHALE, TOTAL SIX TIMES." "HERE WE GO." "DROP IT DOWN, THAT'D BE ONE." "NOW, YOU KNOW WHAT HELPS HERE," "TAKE YOUR FINGERS AND REACH FOR THE FLOOR." "THAT'LL KEEP YOU FROM SHRUGGING." "IF YOU SHRUG YOU DESTROY THE STRETCH SO REACH DOWN." "INHALE, EXHALE-- LEFT EAR, LEFT SHOULDER." "ALSO, RELAX YOUR FACE, RELAX YOUR JAW." "YOUR TEETH SHOULDN'T BE TOUCHING." "SOFTEN THE GAZE A LITTLE BIT." "YEAH, GET KIND OF SLEEPY WITH IT." "AND OTHER SIDE." "THAT'S THREE." "WE'RE GONNA START OUT SLOWLY AND EASILY," "AND THEN WE'RE GONNA GET BUSY WITH IT A LITTLE BIT." "BUT IT IS STRETCHING." "WE'RE NOT JUMPING UP AND DOWN HERE, TODAY, SO." "OTHER SIDE, WE'RE OVER." "WHILE YOU'RE HERE THE ONLY THING YOU GOTTA DO IS BREATHE." "SHUT OFF YOUR MIND, JUST FOCUS ON WHAT YOU'RE DOING." "BACK TO THE RIGHT SIDE AGAIN." "VERY NICE." "REACHING, REACHING WITH THE HANDS." "THE ARMS ARE ACTIVE." "LAST TIME, OVER TO THE LEFT." "ONE MORE FOR GOOD LUCK OVER THERE." "GOOD." "DROP THE CHIN TO THE CHEST, LOOK AT THE FLOOR," "AND NOW LIFT YOUR HEAD UP, SPREAD YOUR FEET NICE AND WIDE." "SO, YOU'RE IN A NICE LITTLE SQUAT," "YOU WANT YOUR KNEES TO TRACK OUT OVER YOUR TOES." "WE HAVE THE EXPAND/CONTRACT BACK-CHEST-SHOULDER STRETCH." "ARE YOU READY?" "I WANT YOU TO GET DOWN ON YOUR HORSE A LITTLE BIT HERE, OKAY." "REACH BOTH ARMS UP" "AND SPREAD THE FINGERS AND FEEL THAT" "ACROSS YOUR CHEST AND YOUR SHOULDERS." "BY SPREADING YOUR FINGERS, YOU SHOULD FEEL THAT EVERYWHERE." "LET'S GET DOWN AGAIN, ONE MORE TIME." "MAKE IT PRETTY, HERE WE GO." "ARMS UP." "REACH THE FINGERTIPS TO THE SKY AND PULL WIDE ACROSS." "OH, LIKE A BIG OLD MORNING STRETCH." "YOU KNOW, YOU'RE GETTING OUT OF BED, YOU NEED TO" "GET UP IN THE MORNING AND YOU JUST" "OHHH, YEAH." "THAT'S GOOD, OH, I LIKE IT." "ALL RIGHT, SHAKE THAT OUT." "WE'RE GONNA STAY ON OUR HORSE." "OKAY, LITTLE TOPAS STRETCH RIGHT HERE." "BRING THE HANDS TOGETHER, OPEN 'EM UP NICE AND WIDE." "INHALE 'EM BACK, NICE." "HOLD IT THERE FOR A SECOND." "THUMBS BACK, PALMS UP." "EXHALE 'EM FORWARD." "SAY HELLO TO THE LOVELY PAM." "PAM, THANK YOU SO MUCH FOR BEING HERE." "AGAIN, ONE MORE TIME, INHALE IT UP." "I GOT MY GOOD BUDDY PHIL, HERE." "HE'S A BIG, STRONG MUSCULAR GUY" "BUT HE STILL WORKS ON HIS FLEXIBILITY." "THAT'S HOW YOU STAY YOUNG." "TURN THOSE PALMS UP, MY BROTHER." "YOU FEEL THAT NOW?" "AND EXHALE FORWARD." "OH, MY GOSH, LOOK AT SHAUNA," "SHE MAKES GUMBY LOOK LIKE THE TIN MAN." "BUT LOOK AT THIS, SHE CAN PROBABLY BRING" "HER HANDS TOGETHER." "DOESN'T FEEL ANY PAIN, NICE." "PALM'S UP AND FORWARD AGAIN." "ALL RIGHT, EVERYBODY, ON YOUR HANDS AND KNEES." "WE'RE GONNA WORK ON THE FORE-- FOREARMS," "WORK ON THE FLEXORS." "ARE YOU OKAY?" "ARE YOU READY?" "HERE WE GO." "GONNA START OUT WITH THE KNEES UNDERNEATH THE HIPS," "ALL RIGHT, KIDS?" "WRISTS ARE DIRECTLY UNDERNEATH THE SHOULDERS" "WE'RE GONNA GO BACK AND FORTH, TAKE OUR TIME." "WE'RE GONNA DO IT TWO DIFFERENT WAYS." "THIS IS A WRIST AND FOREARM FLEXOR STRETCH." "ARE YOU READY?" "TO THE LEFT FOR ONE." "TO THE RIGHT FOR TWO." "YEAH." "AND LEFT FOR THREE." "GOOD, DON'T OVERDO IT HERE." "TO THE RIGHT FOR FOUR." "SPREAD THOSE FINGERS" "AND FIVE-- NICE AND GENTLE HERE" "AND SIX." "MAKE YOUR LIFE IN PUSH-UP LAND EASIER IF YOU DO THESE." "AND SEVEN..." "AND EIGHT" "TRY TO KEEP THE ARMS STRAIGHT, DON'T BEND THE ELBOWS" "AND NINE" "AND ONE MORE TO THE RIGHT" "AND 10, OKAY." "SHAKE THAT OUT FOR A SECOND." "NOW WE'RE GONNA GET A LITTLE BIT MORE ADVANCED" "IF YOU SEE WHAT I MEAN." "SO, FINGERTIPS IN TOWARDS MY KNEES, PALMS ON THE FLOOR," "DRIVE THE EYES OF THE ELBOWS TO ME," "AND I'LL DRIVE 'EM TO YOU, OKAY." "TILT BACK, I'M GONNA COUNT TO 10." "ONE..." "TWO..." "THREE" " KEEP DRIFTING BACK" "FOUR" " BUT DON'T OVERDO IT HERE." "FIVE, SIX, SEVEN" "SLIDE YOUR BUTT TO YOUR FEET" "EIGHT, NINE" " HELLO-- 10." "VERY GOOD." "NOW, SOME OF YOU AREN'T GONNA GET THAT FAR." "LOOK AT SHAUNA, FREAK OF NATURE." "BEAUTIFUL THING." "BUT PRACTICE MAKES PERFECT." "ALL RIGHT, YOU KIDS, COME ON OUT OF THAT THING." "WE ALL OUT?" "LET'S STAND UP." "WE'VE GOT THE DREYA FOREARM STRETCH." "OKAY, STRADDLE YOUR MATS." "NOW WHAT YOU'VE GOTTA DO HERE TO MAKE THIS WORK," "GOTTA CREATE YOUR OWN TENSION," "YOU GOTTA VISUALIZE LIKE YOU'RE PULLING YOUR HANDS THROUGH" "THICK BIG OLD CEMENT," "OR SOME KIND OF GREEN JELL-O, I DON'T CARE WHAT IT IS." "BUT I WANT YOUR ARMS OUT, YOUR FINGERS SPREAD" "AND POINTED TO THE FLOOR." "CREATE TENSION TO YOUR FOREARMS, AND IN SLOW MOTION," "IMAGINE PULLING THROUGH CEMENT." "HERE WE GO." "FIVE, FOUR, THREE, TWO" "TWO CYCLES." "AND PULLING THROUGH, TENSION, THROUGH THAT CEMENT." "NOW, YOU GOT TO PUSH DOWN THROUGH THAT CEMENT." "CREATE TENSION, COME ON UP." "BRING THE HANDS OUT." "WORK THE FINGERS BY SQUEEZING." "CREATE SOMETHING IN YOUR MIND, WHATEVER YOU WANT TO SQUEEZE." "OKAY, NOW SPREAD 'EM." "YOU GOTTA PULL BACK THROUGH THE OTHER WAY." "YOU SHOULD START TO FEEL A LOT OF TENSION IN THE FOREARMS HERE." "BRING IT ALL THE WAY UP," "AND THEN YOU WANT TO FOLD THEM OUT" "RIGHT WHERE YOU STARTED, SPREAD 'EM AND TURN THE FINGERS DOWN." "AGAIN, SAME THING, BIG OLD THICK CEMENT," "PULL IT THROUGH, PULL IT THROUGH, PULL IT THROUGH." "AND NOW PUSH IT ALL THE WAY DOWN TO THE GROUND AS YOU COME UP." "BRING UP TO THE FRONT." "SQUEEZE." "REALLY GET THE FINGERS INVOLVED." "NICE, A LOT OF TENSION HERE." "NOW OPEN 'EM UP AGAIN AND COME ALL THE WAY THROUGH." "OPEN UP THOSE FINGERS" " SHAUNA, NICE" "PULL IT THROUGH, AND NOW JUST LET IT FALL OUT." "REALLY DRIVE THE FINGERS TO THE FLOOR." "FEEL THAT TENSION THROUGH HERE." "STRAIGHTEN THE ARMS, TAKE A DEEP BREATH AND SHAKE IT OUT." "OH, YEAH, YEAH, YEAH." "GIVE US SOME OF THESE TOO, GIVE US SOME OF THESE." "SLAP IT, MAKE IT FEEL NICE." "OKAY, WE'RE GONNA WARM UP THOSE SHOULDERS." "WE'RE GONNA DO CIRCLES" "AND WE'RE GONNA DO A LOT OF THEM." "ARE YOU READY?" "ARMS UP, FINGERS UP." "LITTLE CIRCLES." "WE'RE GONNA BE HERE FOR 20 SECONDS." "20 SECONDS, WE'RE ALL GOING FORWARD, EVERYBODY." "ABOUT MEDIUM SIZE, MEDIUM SIZE." "NOT TOO BIG, NOT TOO SMALL." "YOU DON'T HAVE TO GO FAST," "WE'RE JUST WARMING UP THE SHOULDERS." "ALSO, RELAX THE NECK." "RELAX THE TRAPS." "YOU SEE ALL THIS HERE, RELAX THIS AND THIS, ALL UP IN HERE." "PUT IT HERE." "ALL RIGHT, OTHER DIRECTION." "HERE WE GO, NICE CIRCLES." "RELAXING ALL THE WAY THROUGH HERE." "NICE, PHIL, NICE STRAIGHT ARMS." "LOOKING GOOD." "GOING BACK AND BACK AND BACK." "OOH, I FEEL A BURN." "I FEEL THE HEAT." "JUST A FEW MORE SECONDS." "FIVE MORE SECONDS." "WE'RE GONNA KEEP GOING IN THIS DIRECTION" "BUT WE'RE GONNA MAKE 'EM BIGGER AND TURN OUR FINGERS DOWN," "SO REALLY SLOW IT DOWN HERE." "YOU CAN EVEN PUT ONE FOOT IN FRONT OF THE OTHER" "IF YOU WANT." "EXPAND AND CONTRACT THE CHEST." "OH, MIX THE BREATHING WITH THE CIRCLES." "FEEL IT." "HANG IN THERE." "THIS IS IT, A FEW MORE SECONDS." "NOW, WE'RE GOING THE OTHER WAY." "LET'S GO THE OTHER WAY." "SYNCHRONIZE THE MOVEMENT WITH THE BREATH, REALLY OPEN IT UP" "IN THE FRONT AND IN THE BACK." "RELAX THE FACE LIKE YOU'RE A PTERODACTYL" "COMING IN FOR A LANDING." "NICE, OH, THAT'S GOOD." "HERE WE GO, FEW MORE SECONDS." "BIG." "LAST ONE-- AND SHAKE THAT OUT." "OH, THAT IS YUMMY, YUMMY, YUMMY." "OKAY, WE GOT A LITTLE TRICEP SHOULDER STRETCH." "LITTLE SHOULDER TRICEP STRETCH, WHICHEVER YOU LIKE, OKAY." "ARE YOU READY TO GO?" "WE GOT THE COMBO MOVE." "STRADDLE YOUR MATS." "WE'RE WORKING HERE AND HERE." "ACROSS." "REACH UNDERNEATH AND PULL." "I'M GONNA BE HERE A LITTLE BIT." "TAKE A COUPLE OF BREATHS." "GET YOUR CHIN OUT OF THE WAY." "PULL YOUR BICEP INTO YOUR NECK." "THAT'S IT, PAM." "GIVE MEAN A LITTLE UNDER THE ARM LOCK MOVE LIKE THAT," "AND NOW PULL IT IN." "OH, NOW, YOU FEEL IT, ISN'T THAT NICE?" "THIS IS GOOD, I LIKE WHAT PHIL" " PHIL'S GOT A MOVE" "HE'S GOT THE HAND THING." "I WANTED TO SHOW DIFFERENT VARIATIONS." "ALL RIGHT, RELEASE THAT." "RIGHT ARM UP, NICE, AND "TIE" AND REACH UP," "NICE AND HIGH, I MEAN." "WHATEVER I MEAN." "REACH BEHIND YOUR BACK LIKE YOU'RE SCRATCHING YOUR BACK." "I'M GONNA TURN AROUND, SHOW THE PEOPLE." "GRAB, SEE THAT OVER THERE, GOT ME?" "AND PULL." "EVERY ANGLE IMAGINABLE, THERE IT IS." "GOOD, STANDING UP TALL." "LET ME HEAR THE BREATHING." "( breathing deeply )" "THAT'S GOOD." "ONE MORE DEEP BREATH." "THERE SHE IS, ALL THE WAY FROM THE EXORCIST." "AND RELEASE." "WHO WAS IN THE EXORCIST THAT HAD THE HEAD THAT SPUN AROUND?" "WHAT WAS HER NAME?" " SOMEBODY?" " LINDA BLAIR." "LINDA BLAIR, THERE SHE IS-- OTHER ARM." "VERY FLEXIBLE." "GET IT ACROSS AND PULL." "YOU CAN DO THIS." "PHIL'S GOT THAT GOING ON, WORKS FOR HIM." "I LIKE THE ELBOW LOCK, THAT WORKS FOR ME." "THE WHOLE TIME, BREATHE." "DON'T JUST HANG OUT HERE, I WANT YOU TO PULL." "ACTIVELY PULL AND BREATHE AT THE SAME TIME." "ALL RIGHT, SAME ARM UP INTO THE AIR." "REACH IT BEHIND YOUR BACK." "GRAB THE ELBOW AND PULL ON THE TRICEPS." "NOW, I FEEL THIS, NOT ONLY HERE, BUT I FEEL THIS" "IN MY LAT A LITTLE BIT." "YOU FEEL THAT IN YOUR LAT, PAM?" " DO YA?" " ABSOLUTELY." "TALK TO ME." "'CAUSE I GOT THE MIKE RIGHT HERE," "THEY CAN HEAR EVERYTHING, SEE?" "FROM HERE ALL THE WAY INTO THERE." "ONE MORE DEEP BREATH." "GOOD, SHAUNA, EXCELLENT" "AND RELEASE." "ALL RIGHT, LET'S SHAKE." "STRETCHED ALL THAT UPPER STUFF OUT." "TAKING CARE OF THE ARMS, GET UP ON THOSE TOES." "ALL RIGHT." "THERE WE GO, ALL RIGHT, LET'S START HUGGING." "HUGGING." "ALL THE STUFF WE JUST DID THAT WAS STATIC STRETCHING." "JUST STATIC, STATIC." "NOW, WE'RE DOING BALLISTIC." "IT'S GOOD, YOU GOTTA MIX IT UP." "VARIETY IS THE SPICE OF LIFE EVEN WITH STRETCHING." "OKAY, WE HUGGING NOW?" "WE HUGGING?" "THEY'RE HUGGING." "SWITCH HIGH AND LOW, HIGH AND LOW." "WE'RE GONNA DO SOME REACHERS NOW, ARE YOU READY?" "ONE FOOT IN FRONT OF THE OTHER," "WHICHEVER TURNS YA ON, RIGHT OR LEFT, I DON'T CARE." "REACH UP NICE AND TALL." "SO THE BACKS OF MY HANDS ARE GOING TO THE BACK OF THE ROOM." "WAY UP, MY EARS ARE NEAR MY BICEPS." "NOW, I'M GONNA BEND OVER JUST A LITTLE BIT," "AND I'M GONNA REACH THE PALMS UP TOWARDS THE CEILING." "NOTHING DOWN HERE." "WE'RE JUST REACHING, REACHING." "UP AGAIN, DOING THE WAVE." "AND AGAIN." "ONE MORE TIME." "BACKS OF THE HANDS, BACK TOWARDS THE BACK OF THE ROOM." "PALMS TO THE CEILING." "ALL RIGHT, WE'RE GONNA DO BACK STROKE, RIGHT ARM ONLY." "HERE WE GO." "DOING SOME SWIMMERS NOW." "SWIMMER, SWIMMER, SWIMMER" "OH, OTHER WAY." "ONE, TWO, THREE" "ONE MORE" " FOUR, OKAY." "ARE YOU READY?" "LET'S GO BACK STROKE." "LEFT ARM BACK STROKE, BACK STROKE" "AH, AND GO FORWARD" "ONE..." "TWO..." "THREE..." "AND FOUR." "ALL RIGHT, WE GOT THE STANDING SIDE STRETCH." "PHIL'S GONNA SHOW US A LITTLE-- HIS VERSION." "HE'S GONNA DO THE WIDE FOOT." "EVERYBODY ELSE, WE'RE GONNA DO IT YOGA STYLE, FEET TOGETHER." "ARMS ARE UP NICE AND TALL." "LOOK UP." "NOW I'M GONNA EXHALE MY LEFT HAND DOWN" "AS I TILT MY BODY TO THE LEFT" "AND DRIVE MY RIGHT HIP TO THE RIGHT." "AND I LOOK UP AT THE EYE OF THE ELBOW, RIGHT THERE." "CHIN IN TOWARDS THE BICEP." "TAKING THE KINK OUT OF THE WRIST." "NICE, DUDE, LOOK UP HERE." "TURN" " THAT'S IT." "HE'S LOOKING AT ME FOR GUIDANCE." "NOW, SPREAD YOUR FEET, SHOW 'EM THE SPREAD-FOOT VERSION." "SOME FOLKS MAY BE A LITTLE UNCOMFORTABLE" "WITH YOUR FEET TOGETHER." "WE'RE GONNA BE HERE AND BREATHE." "IT LOOKS EASY, BUT IT'S SOMEWHAT UNCOMFORTABLE, OKAY." "I'M GONNA WORK ON PHIL HERE." "OH, OH, OH, ALL RIGHT." "NICE." "ONE MORE DEEP BREATH." "AND EXHALE" " BOTH ARMS UP INTO THE AIR." "INHALE HERE." "AND EXHALE THE HIP TO THE LEFT, DROP THE RIGHT HAND DOWN." "SAME THING, OTHER SIDE." "IF YOU FEEL LIKE YOU'RE GONNA FALL, TILT YOUR BODY" "TO THE LEFT MORE." "YOU WANT A BIG OL' BOW HERE." "THIS STRETCH GOES ALL THE WAY DOWN YOUR SIDE." "YOU'RE NOT MOVING, BUT YOU'RE DOING A HELL OF A LOT." "SHAUNA, NICE, SHE'S REALLY TURNING HER HEAD." "SHE CAN PROBABLY PUT HER CHIN ON THE OTHER SIDE" "BUT THAT WOULD BE CREEPY, AND WE DON'T WANT TO SEE THAT." "NICE, PHIL'S STILL GETTING A BILL OL' STRETCH" "BUT HE'S GOT BETTER BALANCE FOR HIMSELF" "WITH HIS FEET SEPARATED." "OKAY, TAKE ONE MORE DEEP BREATH." "REACH BOTH ARMS UP." "INHALE HERE AND EXHALE." "PUT THE ARMS DOWN." "ALL RIGHT, WE'RE ON OUR BACKS." "OKAY, I'M GONNA TURN MY MAT HERE, SO YOU CAN SEE ME BETTER." "ALL RIGHT, THIS IS CALLED ROLLERS." "WE'RE WORKING ON THE SPINE, ALL RIGHT." "NOW, I WANT YOU TO GET IN A BALL." "WE'RE GONNA ROLL 10 TIMES." "OKAY, SO EVERYBODY ON YOUR BACKS," "GRAB YOUR LEGS," "WRAP YOUR ARMS RIGHT AROUND YOUR LEGS," "TUCK YOUR CHIN," "AND IF YOU CAN, BRING YOUR FOREHEAD TO YOUR KNEES." "IF YOU CAN'T, IT'S NO BIG DEAL." "WE'RE DOING A LITTLE MASSAGE FOR THE BACK, IT'S GORGEOUS, OKAY." "ARE YOU KIDS READY?" "ROCK 10 TIMES WITH ME." "AND ONE..." "TWO..." "THREE" " MIGHT TAKE A WHILE TO GET GOING" "FOUR, AND FIVE" "YOU GOT A FEW EXTRA IN, THAT'S OKAY" "OH, SIX" "SEE IF YOU CAN GET YOUR WHOLE BACK INVOLVED" "SEVEN" " ROLL RIGHT UP TO THE SHOULDERS." "THAT'S GOOD" "EIGHT-- KEEP GOING WITH ME" "NINE" "I HAVE A LONG SPINE-- 10." "OH, I FELT A FEW CRACKS." "YOU MIGHT HAVE GOT A COUPLE OF CRACKS" "AND IF YOU DID THAT'S A GOOD THING, SO." "I'M GONNA FIX MY MIC." "WE GOT SHOULDER STAND INTO PLOUGH." "THIS IS AN ADVANCED STRETCH SO LISTEN TO YOUR BODY" "AND DO NOT OVERDO IT HERE, OKAY." "SO, YOU'RE ON YOUR BACK." "SCOOT YOUR HANDS UNDERNEATH YOUR BACK." "ALL RIGHT." "KEEP CLIMBING UP TOWARD YOUR SHOULDERS." "AND YOU'RE UP HERE NICE AND TALL" "IN SHOULDER STAND." "NOW, WHAT YOU DON'T WANT TO DO IS GET THIS KINK" "IN THE WAIST, OKAY, ALL RIGHT." "DON'T TURN YOUR HEAD LIKE ME." "I KNOW YOU'RE GONNA HAVE TO WATCH IT, TO TURN YOUR HEAD." "BUT, IN GENERAL, I DON'T RECOMMEND THIS." "KEEP YOUR EYES UP." "SO, LET'S SEE THESE GUYS IN SHOULDER STAND." "GOOD, PAM'S GOT HER ARMS DOWN, THAT'S A GOOD WAY TO DO IT." "NICE, PHIL." "I'M GONNA MAKE A LITTLE ADJUSTMENT ON PHIL HERE." "GOOD, THAT'S IT." "I'M WORKING HIS ELBOWS IN." "NOW, I WANT YOU TO BEND AT THE WAIST LESS," "LIKE YOU'RE DOING A HANDSTAND, DRIVE YOUR HIPS THAT WAY." "GOOD, NICE." "WHAT I'M TRYING TO CREATE HERE" "CAN YOU SEE ME OVER HERE?" "STRAIGHT LINES." "SO GET YOUR HIPS EVEN FURTHER IF YOU CAN, GOOD." "THAT'S IT, SQUEEZE YOUR BUTT, WORK YOUR CORE." "ALL RIGHT, GENTLY AND SLOWLY" "THEY'RE GONNA DROP THEIR FEET OVER THEIR HEAD." "AND SOME MIGHT LAND ON THE FLOOR AND SOME MIGHT NOT." "THAT'S OKAY, WE ARE OFFICIALLY INTO PLOUGH." "RELEASE THE HANDS." "PAM AND PHIL HAVE THEIR ARMS OUT TO THE SIDE, THAT'S FINE." "WHY DON'T YOU CLASP THE HANDS, SHAUNA" " VERY GOOD." "NOW, ALL YOU'RE DOING HERE IS BREATHING." "THIS IS UNCOMFORTABLE." "THIS IS UP IN YOUR SHOULDERS AND YOUR NECK." "DON'T OVERDO IT." "IF THIS IS NOT FEELING GOOD, YOU BETTER STOP." "VERY NICE." "NOW, JUST BEND THE KNEES AND DROP 'EM AROUND THE EARS" "LIKE THAT." "NOW, WE'RE GONNA COME OUT OF THIS." "WE'RE GONNA DO A ROLL OUT OF THIS" "AND REALLY TAKE OUR TIME." "I WANT EVERYBODY TO REALLY TAKE THEIR TIME," "LIKE A SIX OR EIGHT COUNT." "ARE YOU READY?" "I'LL DO IT WITH YA." "SO I'M HERE, AND I'M GONNA CONTROL THE ROLL AS I COME OUT." "CONTROL THE ROLL." "EVERY VERTEBRA GETS A BREAK TO SLOWLY COME OUT," "CONTROL THE ROLL OUT." "VERY, VERY NICE." "NOW, WE'VE GOT SEATED SPINAL STRETCH." "I'M GONNA MOVE MY MAT HERE SO IT'S PURTY FOR EVERYBODY." "VERY NICE, ALL RIGHT." "SO FEET FLAT ON THE FLOOR, YOU'RE GONNA SIT UP" "NICE AND TALL." "YOU KIDS READY FOR SEATED SPINAL STRETCH?" "I BELIEVE YOU ARE, ALL RIGHT." "TAKE THE LEFT HAND, REACH UNDERNEATH THE LEFT LEG," "GRAB THE RIGHT ANKLE AND PULL YOUR KNEE TOWARDS ME." "I GOT MINE TOWARDS YOU, OKAY." "NOW, PHIL'S GONNA KEEP HIS FOOT RIGHT HERE, RIGHT, PHIL?" "EVERYBODY ELSE IS GONNA GO OVER HERE LIKE THIS." "SO THE LEFT FOOT GOES OUTSIDE THE RIGHT THIGH." "SO YOU'RE BASICALLY IN A PRETZEL." "IF THERE'S AN EARTHQUAKE," "YOU'RE PROBABLY NOT GONNA GET OUT OF THE HOUSE IN TIME." "ALL RIGHT, I'M TAKING MY LEFT HAND," "PUT IT BEHIND, NEXT TO MY BUTTOCKS." "REACH THE RIGHT ARM UP, NICE AND TALL." "FROM HERE I TAKE A DEEP BREATH" "AND I EXHALE MY ELBOW TO THE OUTER THIGH." "AND WHAT EVERYONE'S GONNA DO IS, AND THEY'RE GONNA DO IT TOO," "TAKE FIVE DEEP BREATHS AND WITH EVERY EXHALE THEY'RE GONNA TURN." "DEEP BREATH." "EXHALE" " PRESS AGAINST THE LEG AND TURN." "AGAIN, ONE MORE DEEP BREATH." "AND TURN." "AGAIN, ONE MORE DEEP BREATH." "AND TURN." "NOW, PHIL, YOU'RE LEANING FORWARD, I WANT YOUR HEAD UP." "EVERYBODY ELSE, KEEP GOING, KEEP GOING, THAT'S IT." "GOOD, KEEP YOUR SPINE STRAIGHT." "KEEP THE CROWN OF YOUR HEAD GOING SKYWARD," "AGAIN, ONE MORE DEEP BREATH." "TALL SPINE, THE CLOSER YOUR BACK HAND IS INTO YOUR BUTTOCKS," "THE STRAIGHTER YOUR SPINE WILL BE." "AND RELEASE, OKAY." "BACK TO THE ORIGINAL START POSITION." "FEET ARE ON THE FLOOR AGAIN." "RIGHT HAND NOW THIS TIME," "REACHES UNDERNEATH THE RIGHT LEG." "I'M GONNA GRAB THE LEFT ANKLE," "I'M GONNA PLACE IT ON THE FLOOR." "PHIL'S GONNA KEEP HIS FOOT HERE." "EASY ACCESS FOR HIM." "IF YOU'RE FEELING A LITTLE BIT MORE FLEXIBLE" "AND IN TIME YOU CAN MAKE THAT ADJUSTMENT, ALL RIGHT." "RIGHT HAND GOES BEHIND, NEXT TO THE BUTTOCKS." "TAKE A DEEP BREATH, REACH THOSE FINGERTIPS TO THE SKY." "EXHALE THE ELBOW TO THE OUTSIDE PART OF THE RIGHT LEG." "TAKE A DEEP BREATH HERE FIRST," "AND THEN WE'LL DO OUR FIRST ONE." "AND EXHALE." "YOU GUYS SEE ME?" "WHO'S LOOKING AT ME RIGHT NOW, WHICH ONE OF YOU GUYS?" "NOW, WHAT I DON'T WANT TO DO IS THIS." "YOU SEE WHERE MY HEAD IS DOWN?" "I WANT YOU UP AND TURNING." "DEEP BREATH, EVERYBODY." "AND TURN." "AND PUSH AGAINST THAT LEG." "AGAIN, KEEP THE RIGHT ARM STRAIGHT." "EXHALE AND PUSH." "NOTHING MUCH GOES ON DURING THE INHALE." "ONE MORE." "SIT UP TALLER, PHIL, TALL WITH THAT SPINE." "ONE MORE, LOOK BACK BEHIND YOU, LOOK AT THAT HEAVY BAG." "AND AGAIN." "OH, AND PUSH AND RELEASE." "YOU'LL FEEL THAT IN YOUR GLUTE, YOUR SPINE," "THE WHOLE NINE YARDS." "I'M GONNA TURN SIDEWAYS, WE'RE GONNA DO CAT STRETCH." "OKAY, HERE WE GO." "HERE'S AN EXERCISE WHERE IT'S REALLY IMPORTANT TO SYNCHRONIZE" "THE BREATH AND THE MOVEMENT." "WE'RE GONNA DO IT TOGETHER, YOU GUYS READY?" "HERE WE GO, HERE'S YOUR SETUP." "KNEES UNDER YOUR HIPS." "DON'T GET TOO WIDE." "WE'RE GONNA DO FIVE CYCLES, OKAY?" "GET THE KNEES" "DON'T BE OUT HERE WITH THE HANDS, DON'T BE BACK HERE." "I WANT YOUR WRISTS UNDER YOUR SHOULDERS," "KNEES UNDER YOUR HIPS." "WE'RE IN NEUTRAL SPINE RIGHT HERE." "TAKE A DEEP BREATH AND LIFT THE HEAD UP" "AND DROP YOUR CHEST AT THE SAME TIME." "INHALE." "SO YOU'RE ARCHING YOUR BACK AND YOU'RE LOOKING SKYWARD." "AND EXHALE." "THE HEAD DOWN, CHIN TO THE CHEST, GOOD." "INHALE" " THE HEAD UP AGAIN." "AND EXHALE." "AND BACK UP TALL." "NICE ARCH, EVERYBODY." "INHALE UP AGAIN." "GOOD, YOU SEE WHAT WE'RE CREATING HERE?" "THIS LITTLE ARCH, HEAD IS UP AND OPPOSITE DIRECTION." "AND EXHALE." "BIG, BACK IS WAY UP, HEAD IS DOWN." "HOW'S IT GOING, RINGO?" "ONE MORE TIME." "INHALE UP" " HE FELT LIKE RINGO 'CAUSE HE WAS WAY IN THE BACK," "BUT HE'S STILL OUR STAR DRUMMER." "AND EXHALE AGAIN." "YOU WANT TO SEE FLEXIBILITY, LOOK AT SHAUNA." "GET THAT BACK WAY UP." "VERY NICE." "AND INHALE UP." "GOOD." "BIG ARCH, NICE AND ROUND." "THAT'S GONNA MAKE THE SPINE LIVE FOREVER." "GOOD." "AND COME TO NEUTRAL SPINE AND RELAX, OKAY." "WE HAVE GOT OUR GLUTE STRETCH." "I'M GONNA SHOW YOU WHAT THAT'S ALL ABOUT." "SO YOU'RE ON YOUR BACK AGAIN." "YOU GUYS, GET ON YOUR BACKS." "LET'S LAY RIGHT DOWN." "ALL RIGHT, YOU'RE GONNA FEEL THIS, TRUST ME." "NOW, TAKE YOUR RIGHT ANKLE," "PLACE IT ON YOUR LEFT THIGH RIGHT BELOW YOUR KNEE, OKAY." "GOT A LITTLE HOLE HERE," "I'M GONNA TAKE THE RIGHT HAND, I'M GONNA REACH THROUGH." "I'M GONNA GRAB MY SHIN." "I'M GONNA LAY BACK." "AND AS YOU LAY BACK, THAT MIGHT EVEN BE ENOUGH." "YOU CAN KEEP YOUR ARMS STRAIGHT HERE," "OR YOU CAN BEND THE ELBOWS A LITTLE BIT" "AND PULL." "LET'S SEE EVERYBODY HERE." "NOW, LOOK, WE GOT SHAUNA DOING A LITTLE ADVANCED THING." "SHE'S WORKING ON HER GLUTE BUT SHE'S SO DARN FLEXIBLE" "THAT SHE FIGURES, "WELL, WHAT THE HECK," "I MIGHT AS WELL WORK ON MY HAMSTRING TOO."" "SO SHE'S STRAIGHTENING THE LEG AND SHE'S FLEXING THE FOOT." "WE'RE GONNA BE HERE A FEW MORE BREATHS." "VERY NICE, GOOD." "PHIL" " NOW WHAT I'M GONNA HAVE PHIL DO HERE IS" "I'M GONNA HAVE HIM RELEASE HIS SHIN AND GRAB BEHIND HIS LEG." "NOW, FOR SOME GUYS, MAN," "YOU'RE GONNA FEEL THIS PLENTY, OKAY." "THIS MIGHT BE TOO FAR FOR SOME PEOPLE." "NOW, PULL IN A LITTLE BIT TOO, PULL IN THE LEG." "GREAT." " FEEL THAT IN YOUR GLUTE?" " YEAH." "NICE, MAN, GOOD." "AND ALL YOU GOTTA DO HERE IS PULL IT AND BREATHE." "VERY NICE." "PAM, OKAY, LOOKING PERFECT." "LET'S SWITCH SIDES." "I'M ON THE DECK DOWN HERE WITH EVERYBODY." "SAME THING, DIFFERENT SIDE, OKAY." "NOW, THIS IS MY TIGHTER SIDE." "I DON'T KNOW ABOUT YOU, BUT MY LEFT SIDE" "IS A LITTLE TIGHTER, SO I FEEL THIS ONE MORE." "BUT LEFT ANKLE GOES ON RIGHT THIGH," "REACH THROUGH THE HOLE," "GRABBING THE SHIN AND-- OH, MAN." "THAT IS TOASTY." "NOW, ALL I WANT YOU TO DO HERE IS BREATHE." "NOW, ON THIS SIDE MY ARMS ARE PRETTY STRAIGHT." "IF I PULL WITH MY ELBOWS IT'S ALMOST TOO MUCH." "ON THE OTHER SIDE I CAN AFFORD TO," "SO I JUST SIT HERE, AND I'M UNCOMFORTABLE AND THAT'S OKAY." "SO WHAT DO I DO?" "I DON'T THINK ABOUT IT I JUST BREATHE." "I JUST BREATHE." "AND ON THE EXHALE IS WHEN YOUR MUSCLES RELEASE." "SO IF YOU DON'T TAKE A BIG INHALE" "THAT WAY YOU DON'T GET A CHANCE TO EXHALE" "AND THE MUSCLES DON'T RELEASE." "SO YOU WANT TO REALLY MAKE SURE TO JUST BREATHE." "I KNOW, I SOUND LIKE A BROKEN RECORD ABOUT THE BREATHING" "BUT IT'S IMPORTANT." "ONE MORE TIME ON THIS SIDE, TAKE A DEEP BREATH." "I'M DOING IT FOR ME BECAUSE MY LEFT BUTT CHEEK IS TIGHT." "OH, AND RELEASE." "OH, THAT IS GOOD STUFF." "ALL RIGHT, WE ARE JUST ABOUT HALFWAY." "WE'RE GONNA STAND UP," "I'M GONNA CHANGE MY MAT." "WE'RE ALL GONNA DO THIS TOGETHER." "WORKING ON THE HAMSTRINGS, BOYS AND GIRLS." "WE'RE GONNA DO ABOUT FIVE BREATHS HERE." "STANDING WIDE FEET FORWARD BEND." "LET ME GET MY MAT RIGHT, OKAY." "NOTICE THE DISTANCE BETWEEN MY TOES AND MY HEELS ARE THE SAME." "I'M NOT OUT LIKE THIS, THEY'RE THE SAME." "SO EVERYBODY WIRED UP?" "OKAY, ARMS UP, DEEP BREATH." "AND WE'RE GONNA EXHALE FORWARD WITH A FLAT BACK." "STANDING WIDE FEET FORWARD BEND." "AND DOWN." "NOW, I LIKE THE ARM-FOLD TECHNIQUE." "SOME FOLKS ARE LIKE THIS." "SHAUNA, WHY DON'T YOU GRAB THE ANKLES" "AND SHOW 'EM THAT ONE." "NICE." "AND THAT'S IT, YOU CAN ROCK BACK AND FORTH." "SEE PHIL BACK THERE?" "HE'S ROCKING BACK AND FORTH." "VERY NICE." "SO, THIS ADDS A LITTLE EXTRA SOMETHING." "IT'S KIND OF A COMBINATION STATIC/BALLISTIC." "NICE." "SEE THE FEET, TOES AND HEELS, SAME DISTANCE APART." "WE'RE GONNA BE HERE FOR A WHILE" "BECAUSE THE HAMSTRINGS INEVITABLY, LIKE THE NECK," "ARE THE TIGHTEST PARTS OF THE BODY." "SO WE'RE REALLY GONNA HANG OUT." "GOOD." "PAM IS JUST CHILLING." "ARMS ARE HANGING, PERFECTLY FINE." "LET ME HEAR ALL THREE OF YOU TAKE TWO MORE DEEP BREATHS." "INHALE." "ONE MORE TIME." "PLACE THE LEFT HAND RIGHT BELOW YOUR FACE" "AND INHALE THE RIGHT ARM ALL THE WAY UP." "AND REACH." "NOW, YOU KNOW WHAT I'M GONNA DO HERE?" "I'M GONNA GO AWAY." "GO TO THE CORNER," "AND I'M GONNA GET PHIL A YOGA BLOCK." "SOME OF YOU, I RECOMMEND THIS." "THE YOGA BLOCK COMES IN HANDY, YOU CAN USE ANYTHING REALLY." "BUT LIFT UP YOUR HAND, PHIL, PLACE IT ON THE BLOCK." "NOW WHAT THAT DOES IS ALLOW HIM TO OPEN UP HIS CHEST MORE." "BEFORE, HIS CHEST WAS KIND OF FACING THE GROUND." "NOW HE'S WIDE OPEN," "HE CAN GET A BETTER STRETCH," "AND OVER THE COURSE OF TIME, HE CAN REMOVE THE BLOCK." "NICE, SHAUNA IS IN A DEEP HYPNOTIC STATE." "TURN THAT CHIN TOWARDS MY" "OH, I KNEW I COULD MAKE IT HARDER FOR YOU." "TAKE ONE MORE DEEP BREATH HERE." "EXHALE, THAT HAND DOWN." "GOOD." "PLACE THE RIGHT HAND ON THE FLOOR BELOW YOUR FACE," "TAKE A DEEP BREATH." "AND EXHALE, THE LEFT ARM UP NICE AND TALL." "GOOD, EVERYBODY." "PAM, SEPARATE YOUR FEET A LITTLE BIT WIDER," "NOT MUCH" " THERE YOU GO." "THE DISTANCE BETWEEN THE TOES AND THE HEELS REMAIN THE SAME." "BY THE WAY, YOU'RE ALSO WORKING YOUR NECK HERE, AGAIN." "PULLING THAT CHIN INTO THE SHOULDER." "GREAT THING ABOUT STRETCHING, AS IN YOGA," "TURN OFF YOUR MIND, FOCUS ON THE BREATHING." "AND WHEN YOU'RE DONE, YOU FEEL LIKE A MILLION BUCKS." "ALL RIGHT, WE'RE HERE." "TAKE ONE MORE DEEP BREATH." "AND EXHALE-- BOTH HANDS DOWN." "ALL RIGHT, FROM THIS SPOT, EVERYBODY," "LET'S GO TO OUR HANDS AND KNEES." "AND NOW, COME UP NICE AND TALL JUST LIKE THIS." "I'M GONNA GET SIDEWAYS, OKAY, KIDS," "SO THEY CAN SEE THAT VERSION." "AND WE'RE HERE." "NOW, THERE'S SOME INSTRUCTION WITH CAMEL, THIS IS CAMEL." "THERE'S ONE WAY TO DO IT RIGHT," "AND I WANT YOU TO DO IT THAT WAY, OKAY." "WE'RE GONNA MOVE NICE AND SLOWLY THROUGH THIS" "'CAUSE IT'S IMPORTANT." "I'M GONNA START TO KICK MY HIPS FORWARD." "MY FEET ARE FLAT ON THE GROUND LIKE THIS." "DON'T GET ON THE BALLS OF YOUR FEET." "KEEP YOUR CHIN ON YOUR CHEST THE WHOLE TIME." "LOOK FORWARD." "AS I KICK MY HIPS FORWARD AND MY CHEST UP," "I PLACE MY HANDS ON MY LOWER BACK, OKAY," "TO SUPPORT MYSELF." "NOW, PHIL'S GONNA STAY RIGHT HERE, HE'S NOT GOING ANYWHERE," "HE'S STAYIN' RIGHT HERE." "THE GIRLS AND I ARE GONNA REACH BACK" "ONE HAND AT A TIME," "AND PLACE THE HANDS EITHER ON THE HEELS" "YOU'RE NOT GONNA DROP THE HEAD BACK YET," "NOT BACK YET, PHIL." "KEEP YOUR CHIN RIGHT HERE." "GOOD." "AND" " OR YOU CAN PLACE YOUR HANDS RIGHT BACK," "AND THEN YOU DROP THE HEAD BACK." "GOOD." "GONNA BE HERE FOR FIVE BREATHS." "NOW, PERSONALLY, I LIKE PHIL TO KEEP HIS CHIN ON HIS CHEST." "KEEP YOUR CHIN ON YOUR CHEST." "THAT'S GONNA BE ENOUGH." "THIS IS STANDARD BASIC." "HE CAN GO ALL THE WAY BACK, HE'S A FLEXIBLE GUY," "BUT HE'S JUST SHOWING SOME OF YOU ANOTHER WAY OF DOING IT" "IF YOU FEEL LIKE THIS IS TOO MUCH." "GOOD." "SHAUNA, PUT THE PALMS OF YOUR HANDS" "RIGHT ON THE BOTTOM OF YOUR FEET." "GOOD." "NOW, WATCH HOW THEY COME OUT OF IT." "THEY BRING THEIR CHIN TO THEIR CHEST FIRST," "THEY PLACE ONE HAND AT THEIR LOWER BACK" "TO SUPPORT THE BACK" "GOOD." "THEN THE OTHER HAND." "VERY NICE." "AND WE'RE GONNA DO ONE LITTLE QUICK CAT STRETCH" "JUST TO WORK THE SPINE IN THE OPPOSITE DIRECTION." "SO, YOU'RE UP." "COME ON DOWN." "ALL RIGHT, ONE LITTLE CAT STRETCH HERE." "WE'LL GET THE HEAD UP, CHEST DOWN, ARCH THE BACK," "AND THEN EXHALE OPPOSITE DIRECTION" "TAKING CARE OF THE SPINE," "ALLOWING IT TO MOVE IN TWO DIRECTIONS." "VERY NICE, OKAY." "WE'RE GONNA DO A LITTLE BACK HERO," "OR BACK" " OR HERO POSE," "DEPENDING ON WHO YOU ARE, DIFFERENT VARIATIONS." "ALL THREE ARE GONNA DO SOMETHING DIFFERENT." "SO, SPREAD YOUR KNEES" "ACTUALLY, HERE, WHY DON'T YOU DO THIS, FOLKS." "PROTECT YOUR KNEES, EVERYBODY ROLL THEIR MATS UP." "OH, ISN'T THAT NICE?" "YOU GOT THE ROLL GOING?" "GOOD." "SO THE KNEES ARE WIDER THAN YOUR HIPS AND SO ARE YOUR FEET." "NOW, PERSONALLY, THIS ONE'S TOUGH FOR ME," "I CAN'T GO VERY FAR." "PHIL AND I ARE GONNA BE RIGHT HERE." "THIS IS AS FAR AS WE'RE GONNA GO FOR RIGHT NOW, OKAY." "PHIL'S ON HIS HANDS," "PAM'S ON HER ELBOWS," "AND SHAUNA'S TAKING A NAP, ALL RIGHT." "WE'RE GONNA BE HERE FOR A LITTLE WHILE," "SO ALL I WANT YOU TO DO IS BREATHE." "GOOD." "NOW YOU SEE, PAM'S GOT HER CHIN IN HER CHEST," "PROTECTING HERSELF." "GOOD." "NOW, OVER THE COURSE OF TIME, MAYBE, Y'KNOW, WORK ON IT." "WORK ON IT AND IT WILL IMPROVE." "LET'S SEE SHAUNA." "WOULDN'T IT BE, NICE, HUH, HMM, HMM, HELLO?" "NOW, DOES SHAUNA EVEN BREATHE," "SHE'S HOLDING HER BREATH JUST TO MAKE IT HARDER." "EVERYBODY ELSE, I WANT YOU TO BREATHE, OKAY." "AND WHAT IS THE TIP OF THE DAY, SHAUNA?" "BREATHE." "OH, SEE, SHE KNEW." "TWO MORE BREATHS, EVERYONE, DEEP BREATH." "EXHALE WHATEVER DISCOMFORT YOU HAVE OUT." "AGAIN, ONE MORE DEEP BREATH." "PHIL, YOU FEEL THAT, BRO?" ""YEAH," HE SAYS." "ALL RIGHT, COME OUT OF IT CAREFULLY," "NICE AND CAREFULLY, TAKE YOUR TIME." "VERY GOOD." "UNROLL YOUR MATS, BOYS AND GIRLS," "JUST LIKE THAT." "OKAY, SO WE'RE SORT OF IN NEUTRAL CAT STRETCH HERE." "WE'RE GONNA DO A LITTLE KENPO QUAD STRETCH, OKAY." "THAT'S WHAT I LIKE TO CALL IT," "COULD BE JUST A PLAIN OLD QUAD STRETCH," "BUT THIS IS WHAT I CALL IT." "SO, I'M GONNA PUT MY RIGHT KNEE UP" "BETWEEN MY HANDS, JUST LIKE THAT." "I'M GONNA SIT ON MY RIGHT ANKLE." "I'M GONNA SLIDE MY LEFT KNEE BACK." "SEE HOW I SLID IT BACK?" "SO, LEFT HAND, LEFT ANKLE, I'M GONNA GRAB," "AND I'M GONNA HANG OUT HERE FOR ABOUT 30 SECONDS." "VERY NICE." "NOW IF YOU WANT TO FEEL MORE" "SHAUNA'S GOING WAY, WAY DOWN." "SAME THING HERE," "YOU HAVE THE HAND OPTION, THE ELBOW OPTION," "OR THE COLLAPSED OPTION." "ALL RIGHT, ABOUT HALFWAY HERE." "PULL THAT HEEL INTO YOUR BUTTOCKS." "OR AS FORREST GUMP WOULD SAY," ""INTO YOUR BUT-TOCKS."" "VERY GOOD." ""PEOPLE CALL ME FORREST GUMP."" "AND RELEASE, VERY GOOD." "YOU'RE BACK IN A CAT STRETCH AGAIN." "ALL RIGHT, NEUTRAL SPINE." "PULL THE LEFT KNEE NOW, UP IN BETWEEN THE HANDS." "HAVE A SEAT ON THE ANKLE." "COMFORTABLE, I WANT YOU TO BE COMFORTABLE." "THIS SHOULD BE NOT HARD, THIS SHOULDN'T BE" "OW, THIS SHOULD BE COMFORTABLE." "SO FIND THAT LITTLE NUANCE THAT MAKES IT WORK FOR YOU." "GOOD." "SLIDE THE RIGHT LEG BACK, GRAB THE ANKLE." "YOU CAN STAY UP HERE ON YOUR HAND," "OR ELBOW, OR COLLAPSE." "WHATEVER ONE OF THOSE THREE THAT YOU WANT TO DO" "THAT ALLOWS YOU TO FEEL IT." "GOOD." "AND YOU'RE PULLING, AND YOU'RE DOING WHAT, PHIL?" " THE WHOLE TIME?" " BREATHING." "BREATHING, BREATHING, HOW HARD CAN THAT BE?" "WE DO IT ALL THE TIME." "NINE TIMES OUT OF 10 THOUGH, WE" " BREATHE" " LIKE" " THAT." "THAT'S NOT GOOD." "BIG INHALE, LET ME HEAR YOU, PHIL." "LET IT GO, DUDE." "SEE, HELPS IT STRETCH." "VERY NICE, AND RELEASE." "WE GOT GOOD, OLD-FASHIONED BOW." "SO, YOU'RE ON YOUR STOMACH," "WE'RE GONNA BE HERE FOR 30 SECONDS TOO." "LAY DOWN." "SOME OF YOU WON'T EVEN BE ABLE TO GET YOUR KNEES OFF THE FLOOR" "AND THAT'S PERFECTLY FINE," "BUT WITH TIME IT WILL IMPROVE." "THE KEY WITH THIS STRETCH IS:" "LET THE LEGS DO THE WORK." "PUSH THE HANDS OUT." "WE'RE GONNA GRAB OUR ANKLES, JUST LIKE THIS." "IF YOU CAN'T GRAB YOUR ANKLES NOTHING'S GONNA HAPPEN." "GRAB YOUR SOCKS, GRAB SOMETHING, HAVE SOMEBODY HELP YA, OKAY." "GRAB." "AND IN THREE, TWO, ONE" "SOME PEOPLE ARE ALREADY UP" "COME ON UP, NICE AND TALL." "PUSH WITH THE ANKLES, WHICH WILL PULL YOUR UPPER BODY" "UP OFF THE FLOOR." "KEEP YOUR EYES DOWN, DON'T LOOK UP." "LET'S SEE HOW THEY'RE DOING." "WE'RE 11 SECONDS INTO IT." "NICE, EVERYBODY." "WHY DO WE STRETCH?" "PERFORMANCE IMPROVES, PAIN GOES AWAY," "YOU GET BETTER, FASTER, STRONGER, COOLER, NEATER." "YOU LIVE LONGER, HAPPIER LIVES BASICALLY." "GOOD." "WHY IS SHAUNA'S HEAD UP?" "IT'S BECAUSE HER BODY IS SO FAR UP." "OKAY, EVERYBODY, COME ON DOWN." "VERY NICE, VERY GOOD." "WE GOT LOW SQUAT, EVERYBODY." "SO COME ON UP." "I'M GONNA TURN MY MAT AGAIN." "ALL RIGHT." "HERE WE GO, 30 SECONDS DOWN HERE." "HEELS DIRECTLY BENEATH MY HIPS." "I'M GONNA GO DOWN INTO A SQUAT, OKAY," "I'M GONNA KEEP MY CHEST AND HEAD UP." "THIS MIGHT BE TOUGH FOR SOME FOLKS," "BUT I WANT YOU TO WORK ON IT." "OKAY, BRING YOUR HANDS TO PRAYER POSITION, AND DOWN YOU GO." "WEDGE THE ELBOWS RIGHT INSIDE THE KNEES AND PUSH." "AND WE'RE GONNA ROCK," "AND WE'RE GONNA ROCK," "AND YOU'RE GONNA DRIVE THE ELBOWS." "THAT'S IT, 15 MORE SECONDS." "NICE AND LOW, JUST BREATHE." "NOTHING TO IT." "THAT'S IT, EVERYBODY, NICE AND LOW." "HEAD AND CHEST UP, PHIL." "YOU KNOW, I'M GONNA THROW IN 10 MORE BONUS SECONDS HERE." "HERE WE GO, 10 MORE, 'CAUSE I LIKE IT." "OH, SIT UP NICE AND TALL." "THAT'S GOOD." "AND NOW BRING THE HANDS TO THE FLOOR." "WE'RE GONNA DO FROG, FROGGY FROG." "NOW I WANT EVERYBODY TO ROLL UP THEIR MATS" "ON EITHER SIDE JUST LIKE THIS," "SIDE TO SIDE." "PROTECT THOSE KNEES, OKAY?" "AND NOW, GET ON DOWN LIKE A FROG ON THE FREEWAY." "ALL RIGHT, I HAVE TO OPEN UP MINE A LITTLE BIT MORE." "NOW, PHIL'S GONNA SHOCK YA, WHY?" "'CAUSE HE'S A KARATE MAN." "GOT OPEN HIPS FOR THEM BIG KICKS." "SO, THE KEY HERE, TOO, IS WE'RE GONNA BE HERE A FULL 60 SECONDS." "I DON'T WANT YOU TOO FAR FORWARD," "AND I DON'T WANT YOU TOO FAR BACK." "GO ON DOWN TO THOSE ELBOWS." "AND I WANT YOU EVEN WITH YOUR HANDS" "WE'RE GONNA START RIGHT NOW." "YOU CAN EVEN TAKE YOUR HANDS" "WATCH" " AND OPEN IT UP A LITTLE BIT MORE." "OPEN IT UP." "TALK ABOUT AN OPPORTUNITY WHERE YOU NEED TO BREATHE." "AND I WANT YOU TO WIGGLE A LITTLE BIT IN THIS." "I WANT YOU TO JUST DO A NICE, GENTLE WIGGLE." "THAT'S IT." "GET SEXY WITH IT, PEOPLE, COME ON NOW." "THAT'S IT." "SEE HERE'S WHAT'S HAPPENING, CAN YOU SEE ME OKAY?" "NICE 45 HERE." "SHE'S NOT GOT HER BUTT TOO FAR THAT WAY AND TOO FAR THIS WAY." "HER TOES ARE SPLAYED OUT LIKE THAT." "GOOD." "FLEX THE FEET, PHIL." "NICE." "LOOK AT THE FLEXIBILITY ON THIS GUY." "HELLO, NICE." "GOOD, PAM, PERFECT." "KICK YOUR BUTT BACK A QUARTER INCH." "THERE YOU GO, YOU FEEL THE CHANGE?" "HANGING OUT." "OKAY." "OH, HELLO." "FEW MORE SECONDS, HANGING OUT, HANGING OUT." "OH, YEAH, LITTLE BONUS TIME." "NOW, TO COME OUT OF THIS THING I WANT EVERYBODY TO GO FORWARD," "GO FORWARD, AND COME ON OUT LIKE THAT." "OKAY." "UNROLL YOUR MATS." "WE'RE WORKING ON HAMSTRINGS, OKAY, EVERYBODY." "NOW, FOR A LITTLE EXTRA SOMETHING-SOMETHING" "SHAUNA'S PRETTY FLEXIBLE," "SHE'S GONNA GRAB HER YOGA BLOCK OVER THERE, OKAY." "LEFT LEG IS STRAIGHT." "I'M GONNA TAKE THE HEEL OF THE RIGHT FOOT," "AND I'M GONNA PULL IT ALL THE WAY INTO" "THE INNER THIGH, OKAY." "THIS IS CALLED THE SEATED SINGLE LEG HAMSTRING STRETCH." "ALL RIGHT, SO, WE'RE GONNA START LIKE THIS." "REALLY FLEX THIS FOOT HERE, THE STRAIGHT LEG FOOT," "SIT UP AS TALL AS YOU CAN," "ADD ONE ARM, ADD THE OTHER ARM," "TAKE A DEEP BREATH HERE," "AND EXHALE FORWARD ALL THE WAY DOWN." "AND BREATHE." "IMAGINE DRIVING YOUR BELLY BUTTON DOWN TOWARD YOUR THIGH." "DRIVE YOUR BELLY BUTTON DOWN, RELAX YOUR HEAD." "GOOD." "OKAY, CAN YOU SEE THIS, BRO?" "LOOK AT THIS THING, UNBELIEVABLE." "SHE LOOKS LIKE SHE'S HAD HER LEGS LOPPED OFF," "IT'S FREAKISH, IT'S AWESOME." "VERY NICE." "AND ALL SHE'S DOING IS CHILLING AND BREATHING, VERY GOOD." "WE'RE A LITTLE BIT PASSED HALFWAY." "NOW, PHIL'S GOT HIS FEET" "YOU KNOW, SOME FOLKS AT HOME," "YOU MIGHT NOT EVEN BE DOWN THAT FAR," "YOU MIGHT ONLY BE HERE." "YOU MIGHT ONLY HAVE ANKLE DISTANCE, AND I DON'T MIND THAT," "JUST WORK ON IT, WORK ON IT." "THIS WORKS THE UPPER BACK," "THE LOWER BACK, THE GLUTES AND THE HAMSTRINGS." "GOT A FEW MORE SECONDS, SO BREATHE," "TAKE ONE MORE DEEP BREATH HERE." "REACH A LITTLE BIT FURTHER AS YOU EXHALE" "AND RELEASE AND COME UP." "NICE." "LET'S SWITCH LEGS, SHALL WE?" "RIGHT LEG OUT, LEFT HEEL, INNER THIGH, PULL IT IN." "NOW, WHAT I DON'T WANT YOU TO DO IS THIS" "YOU SEE HOW I HAVE THAT FLARED LEG THING?" "I WANT YOUR FEET FACING ME AS MINE ARE FACING YOU." "OKAY, SO, ADD ONE ARM," "ADD THE OTHER ARM, REACH UP NICE AND TALL," "STRAIGHTEN THOSE ARMS IF YOU CAN," "GET THAT CHEST UP, TAKE A DEEP BREATH HERE," "AND COLLAPSE OVER THAT LEG." "NICE." "NOW, A COUPLE OF OTHER LITTLE TIPS HERE," "LET'S SAY YOU'VE GOT YOUR TOES," "YOU'RE FEELING PRETTY GOOD ABOUT THAT," "YOU CAN ALSO WORK YOUR WAY DOWN YOUR FOOT," "WHICH'LL PULL YOU FURTHER FORWARD" "TO THE POINT WHERE YOU ALREADY GET YOUR HEEL." "NOW, IF YOU'RE AT THE POINT" "WHERE YOU'RE AT YOUR HEEL LIKE THIS," "AND YOU'RE DOWN AND YOU'RE CLOSE," "IT'S TIME FOR A YOGA BLOCK." "YOU NEED A LITTLE BIT MORE DISTANCE, OKAY." "SO WE'RE ABOUT HALFWAY THERE." "LITTLE PASSED HALFWAY, MAYBE 10 MORE SECONDS, 15 MORE SECONDS, 30 MORE SECONDS" "I DON'T KNOW, IT'S COMING THOUGH." "I WANT YOU TO BREATHE." "FORGET THE SECONDS, JUST BREATHE." "PHIL" " HEY, TOO, YOU KNOW WHAT YOU MIGHT NOTICE?" "MORE FLEXIBLE ON ONE SIDE THAN THE OTHER, THAT'S OKAY." "SHAUNA, EQUALLY FLEXIBLE." "10 MORE SECONDS, I'VE GOT MY SECONDS WIRED NOW." "I KNOW WHAT I'M DOING." "I KNOW WHAT I'M DOING, DON'T I, PAM?" "DO I KNOW WHAT I'M DOING?" " UH-HUH?" " YES." "YES, OKAY." "THAT'S IT, AND RELEASE." "VERY GOOD, EVERYBODY." "OKAY, YOU KNOW WHAT WE'RE GONNA DO NOW?" "WE'RE GONNA DO BOTH 'CAUSE WHY NOT?" "SO, LEGS ARE FLAT, TOES ARE UP," "DO THE BEST YOU CAN," "DON'T FORGET TO BREATHE:" "TIP OF THE DAY." "ARMS UP." "IT'S THE SEATED-- WE'RE SEATED OF COURSE" "TWO LEGGED HAMSTRING STRETCH." "UP." "AND NOW COLLAPSE FORWARD," "DRIVING THE BELLY BUTTON TO THE THIGHS," "REACHING THE CROWN OF THE HEAD TO THE TOES," "AND GO AS LOW AS YOU CAN GO." "AND BREATHE." "THAT'S ALL YOU GOTTA DO." "AND DON'T PUSH FOR GLORY HERE." "IT'S CALLED STRETCHING, EVERYBODY." "YOU WANT TO BE SLIGHTLY OUTSIDE OF YOUR COMFORT ZONE." "NOW, I WANT PHIL TO FLEX HIS FEET MORE," "FLEX THE FEET." "NOW, WHAT HAPPENS WHEN YOU FLEX THE FEET IS" "YOU MIGHT LOSE SOME DISTANCE," "BUT THAT'S OKAY BECAUSE A POINTED TOE" "IS NOT GONNA GIVE YOU THE SAME AMOUNT OF STRETCH" "AS A FLEXED ONE IS." "SHAUNA, DO YOU FEEL THIS, HONEY?" "OH, YEAH." "OH, YEAH, OKAY, JUST CHECKING." "SHE'S MADE OF PLAY-DOH, I DON'T KNOW." "OKAY, FEW MORE SECONDS, EVERYONE." "AND COME ON UP." "OKAY, WE'RE GONNA DO A LITTLE BALLISTIC HAMSTRING STRETCH." "WE'RE GONNA LAY DOWN." "I'M GONNA TURN MY MAT SO YOU CAN SEE ME SIDEWAYS." "OKAY, HERE WE GO." "THERE'S A LITTLE PULL TO THE TOP, OKAY." "WE'RE ALL LYING DOWN, BALLISTIC HAMSTRING STRETCH, HERE WE GO." "RIGHT FOOT DOWN, LEFT ONE UP." "ARE YOU READY?" "WE'RE GONNA DO IT 10 TIMES." "AND SWITCH, AND THAT'S ONE" "SWITCH, AND THAT'S TWO" "SWITCH, AND THAT'S THREE" "AND SWITCH, AND THAT'S FOUR" "AND SWITCH, AND THAT'S FIVE" "GOTTA FLEX YOUR FEET HERE." "SWITCH" " AND YOU'VE GOTTA STRAIGHTEN THOSE LEGS," "I DON'T CARE IF YOU GET REAL HEIGHT" "AND SWITCH" "THAT'S GOOD, THAT'S SIX" "AND SWITCH, AND THAT'S SEVEN." "LET'S SEE IT, PHIL." "NICE, DUDE, VERY GOOD" "AND SWITCH..." "AND SWITCH," "AND THAT'S NINE" "AND SWITCH, AND SWITCH" "AND ONE MORE, I BELIEVE, OTHER SIDE AND" "VERY NICE, GOOD." "OKAY, EVERYBODY STAND UP." "YOU WOULD CALL THIS OUR HAMSTRING SECTION." "ALL RIGHT, WE'RE STANDING THREE QUARTERS OF THE WAY BACK." "WE'RE GOING TO DO" "STANDING SPLIT LEG FORWARD HAMSTRING STRETCH." "SO FEET ARE TOGETHER, YOU'RE GONNA STEP FORWARD, LITTLE BIT." "THE HEELS ARE LINED UP," "FRONT TOE FACING TOWARDS YOU," "YOURS IS FACING TOWARDS ME, AND TOES OUT A LITTLE BIT." "YOU GOT THAT, PHIL?" "GET THAT TOE IN A LITTLE BIT MORE, DUDE," "LIKE YOU'RE ALMOST ON A TIGHTROPE." "OKAY, THIS LEG'S OUT A LITTLE BIT" "TO KEEP YOU FROM FALLING OVER." "FRONT LEG STRAIGHT, TAKE A DEEP BREATH UP." "AND EXHALE OVER THAT STRAIGHT FRONT RIGHT LEG." "I WANT YOU TO SCISSOR THE INNER THIGHS" "SO THE INNER THIGHS ARE TOUCHING, TOUCHING, OKAY." "NOW, WITH THE RIGHT LEG FORWARD, WHAT WE'RE GONNA DO HERE IS" "TAKE THE LEFT HIP AND DRIVE IT DOWN TOWARDS" "THE RIGHT ANKLE, OKAY, TWISTING." "SO THIS IS SQUARE, NOT OPEN, ALL RIGHT." "FRONT LEG HAS GOT TO BE STRAIGHT." "GOT TO BE, GOT TO BE." "A BENT KNEE DOESN'T DO ANYTHING HERE, OKAY." "PAM CAN HIT THE FLOOR, SHE'S FLEXIBLE." "SOME FOLKS ARE GONNA HAVE THEIR HANDS UP HERE ON THEIR SHIN." "ALL RIGHT." "LET'S SEE BIG PHIL." "NICE, PHIL." "FINGERTIPS, NOT BAD." "PUT YOUR HANDS UP HERE SO YOU CAN SHOW SOME FOLKS." "THAT'S OKAY, HERE, Y'KNOW," "I MEAN, I DON'T MIND THAT, IF THAT'S WHERE YOU'RE AT." "OVER TIME" "NOW GO DOWN AS LOW AS YOU CAN 'CAUSE YOU'RE JOHNNY FLEX BOY." "RELAX YOUR HEAD, THOUGH, I WANT YOUR HEAD DOWN." "GOOD." "SHAUNA, NOT BAD, BUT I WANT YOU TO KICK YOUR BACK FOOT" "BACK A LITTLE BIT, BACK, BACK, BACK." "GOOD, THERE YOU GO." "TRY NOT TO FALL ASLEEP, HONEY, OKAY." "AND BEND THE FRONT KNEE" " AND RELEASE." "VERY GOOD." "OTHER SIDE, HERE WE GO." "STEP THE LEFT FOOT FORWARD, BOYS AND GIRLS." "STEP IT FORWARD, STRAIGHT AT ME, OKAY." "RIGHT TOE OUT." "LET'S SQUARE THE HIPS HERE." "FEEL THE INNER THIGHS COMING TOGETHER." "INHALE UP AND EXHALE FORWARD DOWN." "GOOD, GOOD." "DRIVE THE RIGHT HIP DOWN TOWARDS THE LEFT ANKLE." "FEEL THAT TURN." "AND BREATHE." "THIS, BOYS AND GIRLS, BY FAR," "ONE OF MY FAVORITE STRETCHES IN THE WHOLE WIDE WORLD." "IT JUST TWEAKS FROM HERE ALL THE WAY DOWN." "NICE, EVERYONE." "SQUARING UP THAT HIP, HIP TO ANKLE." "PHIL, GOOD, NICE, EVERYBODY." "I'LL JOIN IN, I'M GONNA JOIN IN HERE." "HERE'S THE BREATHING." "I'M GONNA JUST STOP AND BREATHE NOW," "I WANT YOU TO HEAR WHAT IT SOUNDS LIKE." "WITH EVERY EXHALE WATCH MY HANDS COLLAPSE DOWN." "NOTHIN' BUT TIME, AND COME ON UP, ONE MORE." "COME ON UP, I GOT CARRIED AWAY." "BEND THAT FRONT KNEE AND COME OUT." "ALL RIGHT, WE'RE ALL STANDING UP NICE AND TALL." "WE'RE GONNA WORK ON THE SHINS AND ANKLES." "GRAB SOMETHING IF YOU NEED TO," "EVERYBODY'S GOT PRETTY GOOD BALANCE IN THIS GROUP." "WE'RE GONNA POINT AND FLEX A LITTLE BIT, TOE FLEXORS," "POINT AND FLEX." "WE'RE GONNA ROTATE IN AND ROTATE OUT, OKAY?" "'CAUSE A LOT OF FOLKS, YOU KNOW WHAT THEY GET?" "SHIN SPLINTS, AND WE HATE 'EM," "SO WE'RE GONNA FIX 'EM." "ALL RIGHT, HERE WE GO." "GRAB YOUR IMAGINARY FRIEND." "TOE UP, DOWN FOR ONE..." "TWO..." "THREE" "BIG POINT AND FLEX" "FOUR-- DON'T JUST FAKE IT" "FIVE..." "SIX..." "SEVEN..." "AND EIGHT-- LITTLE BALANCE HERE TOO." "WE'RE GONNA ROTATE IN ONCE..." "TWICE" "DON'T GO THROUGH THE MOTIONS HERE" "THREE" " MAKE THIS COUNT" "FOUR..." "FIVE..." "SIX" " BIG CIRCLES" "SEVEN..." "AND EIGHT." "LET'S GO THE OTHER WAY." "AND ONE..." "TWO" "I'M GETTING FUNNY HAND OVER HERE" "AND THREE" " RELAX" "AND FOUR" " RELAX OTHER PARTS OF YOUR BODY" "AND FIVE..." "SIX" " TWO MORE" "SEVEN..." "AND EIGHT." "YOU'RE GONNA GET LIKE THIS." ""WHAT'S MY BODY DOING?" RELAX." "OKAY, ALL YOUR WEIGHT ON THE RIGHT SIDE." "POINT AND FLEX FIRST, HERE WE GO." "FLEX FIRST, GRAB, AND ONE..." "TWO" "YOU CAN USE A CHAIR" "THREE" " WATCH." "FOUR..." "FIVE..." "SIX" "'CAUSE I DON'T WANT YOU FOCUSING ON BALANCE" "SEVEN AND EIGHT." "GET A CHAIR, PROBLEM'S OVER." "LET'S GO INWARD." "ONE, TWO" " THAT WAY YOU CAN FOCUS ON THIS" " THREE" "AND NOT THIS-- FOUR, FIVE" "I WANT BIG CIRCLES" "AND SIX, AND SEVEN, AND EIGHT-- LET'S GO OTHER WAY." "ONE, AND TWO, AND THREE, AND FOUR" "HALFWAY HERE ON THIS SIDE" "FIVE, AND SIX, AND SEVEN" "BIG CIRCLES, WORK IT" "AND EIGHT" " VERY NICE." "I'M GONNA MOVE MY CHAIR." "OKAY, WE GOT DOWNWARD DOG BUT WE'RE GONNA ADD A LITTLE" "CALF STRETCH TO IT." "OKAY, I'M GONNA GET A LITTLE SIDEWAYS FOR Y'ALL" "SO YOU CAN SEE WHAT WE'RE DOING." "NOW, EVEN THOUGH WE'RE WORKING THE CALVES," "I STILL WANT THE DOWN DOG TO BE A GOOD ONE." "OKAY, STRAIGHT ARMS, DRIVING THE CHEST TO YOUR FEET." "HERE WE GO." "GET ON DOWN." "GET IN PLANK FIRST, EVERYBODY." "GET IN PLANK WITHOUT MOVING YOUR HANDS OR FEET," "JUST DRIVE YOUR BUTT TO THE SKY IN A DOWNWARD DOG." "DON'T MAKE ANY ADJUSTMENTS FOR THE HAND OR FEET." "NOW, BEND THE LEFT KNEE AND STRAIGHTEN THE RIGHT." "AND SWITCH." "LET'S SEE HOW YOU'RE DOING." "DON'T SWITCH TILL I SAY." "AND SWITCH." "GOOD DOWNWARD DOGS, EVERYBODY." "AND SWITCH." "PHIL, YOU LOOK 10 TIMES MORE OPEN AND FLEXIBLE" "THAN YOU DID AT THE BEGINNING, NICE WORK." "AND SWITCH." "DRIVE THE HEEL" " LET THE OTHER ARM, OTHER LEG" "I'M SORRY-- RELAX." "AND SWITCH." "NICE WORK" " AND SWITCH." "NICE, PAM, DRIVE THE HEEL, NICE STRAIGHT LINE HERE," "YOU SEE THAT, ISN'T THAT PURTY?" "AND SWITCH." "VERY NICE" " WE'RE HERE FOR ABOUT A MINUTE." "AND SWITCH." "LET'S SEE SHAUNA." "GOOD DOWNWARD DOG." "LOOK AT THOSE SPREAD FINGERS-- AND SWITCH." "I HEAR BREATHING." "LAST TIME-- SWITCH." "VERY GOOD." "NOW COME BACK TO PLANK, GO RIGHT UP INTO PLANK AGAIN." "PINCH YOUR ARM, PINCH YOUR SIDES WITH YOUR ARMS," "GO ALL THE WAY DOWN INTO CHATURANGA" "AND COME TO UPWARD DOG, UPWARD DOG." "NOW, WHAT I WANT YOU TO DO IS SPREAD YOUR FEET" "SHOULDER-DISTANCE APART." "OKAY, AND I WANT YOU WAY UP ON TOP OF YOUR FEET" "SO YOU FEEL A BIG ANKLE STRETCH, OKAY." "SO THIS IS AN UPWARD DOG WITH AN ANKLE STRETCH." "TRY TO KEEP YOUR TOES" "COME ON UNDER HERE." "TRY TO KEEP YOUR TOES FROM GOING IN LIKE THIS, YOU SEE?" "I WANT 'EM OPEN LIKE THAT." " FEEL THAT MORE, PHIL?" " YES." "YES." "SO, FEW MORE SECONDS." "PAM, I WANT YOU TO COLLAPSE MORE." "COME ON, YOU CAN COLLAPSE, I WANT YOU TO FEEL" "THE STRETCH RIGHT THERE." "GOOD." "BUT GET YOUR KNEES AND SHINS OFF THE FLOOR." "THAT'S IT, THAT'S IT, GOOD." "ONE MORE DEEP BREATH." "GOOD, COME BACK TO PLANK." "DROP YOUR KNEES TO THE FLOOR." "WE'RE ALL GOING INTO CHILDS POSE." "THIS IS IT, KIDS." "WE'RE GOING TO RELAX." "WE'RE GONNA ADD A LITTLE TWIST HERE TO THE CHILDS POSE," "WE'RE JUST GONNA GO ON DOWN," "REACH THE ARMS OUT IN FRONT OF YOU," "BRING YOUR BUTTOCKS TO YOUR HEELS." "SO, THIS IS ALL COLLAPSED HERE, RELAX." "YOU'RE GETTING A LITTLE SIDE STRETCH DOWN THE ARMS." "NICE." "RELAX YOUR HEAD, PHIL." "NOW TAKE BOTH YOUR HANDS AND SLIDE THEM TO THE RIGHT," "KEEPING YOUR BUTT ON YOUR HEELS AND PLACE THE LEFT HAND" "EVEN MORE, GET RIGHT OFF THE MAT WITH THAT, PAM." "THERE YOU GO." "THAT'S IT, BIG SIDE STRETCH." "YOU SEE PHIL OVER HERE, CHECK THIS OUT." "HE'S STILL PRETTY LOW, HE'S GOT A BIG OL' STRETCH" "LEFT HAND ON TOP OF RIGHT HAND." "OKAY, COME BACK TO CENTER FOR A DEEP BREATH." "EXHALE, SAME THING, OTHER SIDE." "THAT'S IT, NOW I KNOW YOU'RE MORE FLEXIBLE THAN THAT, SHAUNA." "PUT YOUR HAND" "OH, SEE, I KNEW YOU HAD MORE IN YOU THAN THAT." "THERE YOU GO, KIDS, P90X." "TIP OF THE DAY:" "STRETCH, ALL YOU GOTTA DO IS BREATHE," "JUST BREATHE." "FOR SOME OF YOU, PRETTY INTENSE." "FOR OTHERS, EXACTLY WHAT THE DOCTOR ORDERED." "STRETCHING IS SO IMPORTANT-- WHY?" "BACK TO CENTER, YOU GUYS." "JUST CHILL IN DOWN-- IN CHILDS POSE." "THE KEY TO STRETCHING AND FLEXIBILITY" "IS REALLY BETTER PERFORMANCE," "LESS INJURIES, AND IT HELPS THE GROWTH AND CHANGE IMPROVE" "OVER THE COURSE OF TIME." "IT'S REALLY IMPORTANT, DON'T NEGLECT IT." "NICE WORK." "SEE YA NEXT TIME."