Transitions & Flow: Lower Body
Chair: On last rep keep knees bent and extend the right hip placing the right knee/shin on the ground.
Kneeling Quad Stretch: Once both sides have been stretched keep the left leg bent back behind the body, slowly lower the seat to the ground with the right leg bent in front. Hands stay on the barre.
Seated Pretzel: After both sides have been worked, bring the right leg in front of the body to meet the left, both feet flat on the floor, both legs bent and hip distance apart. Lie down on to your back.
Bridge: On last rep bring seat back down to the ground, lift both legs up into Tabletop and cross the outside of your right calf on top of your left quad – finish with Figure Four stretch on your back.