Hi, I'm Cathy Ross Nash, and this is Lin-Anne, and she's going to use the Gross Performer
to do a flowing basic workout.
There will be no corrections.
You'll see the flow and the pace that the apparatus creates.
You will see how to change the foot bar, what spring settings, and you can basically just
follow along.
Ready, Lin-Anne?
Right into position for the footwork.
Toes ten times, and I just get to stand here and admire.
Three, drag it in, four, and in, five, in, six, in, seven, in, eight, nine, and then
she's going to do a smooth transition right to the arches, and one, knees together, and
two, drag it in, and three, good girl, I know, four, in, five, that last inch is all you,
all control, eight, nine, and right to the heels, heels up, toes back, and flex, and
in, two, in, three, in, four, in, good, five, in, six, in, squeeze, squeeze, squeeze, squeeze,
squeeze, drag, seven, drag it in, eight, and we're going to go right to the tendon stretch
on ten, and ten of the tendon stretch.
Stretch out, squeeze, down, down, down, and up, up, up, and two, two, two, and up, up,
up, three, three, three, and up, up, up, and four, four, four, and she smiles through the
whole thing, five, five, five, and up, up, up, and six, six, six, and up, up, up, seven,
seven, seven, up, up, up, eight, eight, eight, up, up, up, nine, nine, nine, up, up, up,
and ten, ten, ten, up, bend in, take the carriage all the way home, always do your transitions
with the springs home, arms straight up, legs straight down, heels together, let's do fifty
with the legs down, inhale, two, three, four, five, exhale, two, three, four, five, two,
three, four, five, exhale, two, four, five, three, two, three, four, five, exhale, two,
three, four, five, inhale, inhale, inhale, inhale, exhale, wring it out, wring it out,
wring it out, wring it out and fill the lungs all the way up, lifting the legs, pulling
the stomach out.
Now squeeze it out, five, four, three, two, one, inhale, fill it up, make it deeper, make
deeper another sip voila hold it there then squeeze it out out out out out fill
it up fill the back of the body pull the stomach in pump those arms with bigger
fill it in and squeeze it out till there's every last drop I think you have
two more right inhale it's nasty exercise good girl fill it all the way up
and then squeeze it out now this last one has to be your best fill it inhale
inhale inhale inhale inhale inhale exhale exhale exhale exhale exhale
good bend the knees and arms all the way in and good handles change your spring
settings always check your apparatus from the foot bar down foot bar is down
two springs headpiece down straps are going on the back end remember that
you're going to have the handle on the outside the leather strap on the inside
you're going to hook it so that the straps are not twisted whatsoever and
they're lined up good girl right down into position feet into the straps and
you're going to do four frogs and drag it in and stretch it out notice her feet
don't drop and squeeze and in last one squeeze and in stretch out for five
circles in each direction pushing into the strap reaching out to pull the
stomach in reaching out and around and up and around and up and reverse it and
reach around and up and reach around and up and reach around and up and reach
around and up heels glue together bend the knees in take two straps off at one
time just drop them past your head sit yourself up check your apparatus from
the foot bar down foot bar four springs pad as we go into stomach massage ten of
the first two you're on the balls of the feet the head is down you're rounded and
out and in and two and in and three in and four add the lower out lower lift
scoop in two lower lift scoop in three lower lift scoop in four lower lift
scoop in beautiful five lower lift scoop in take a spring off hands go back roll
the shoulders and beautiful and in stretch out and in and three and in and
four and good stretch and lower and lift and in and stretch lower lift and in
stretch lower lift and in and stretch and lower and lift reaching forward
nice and simple reaching length stretch out bend the knees and up up up stretch
out bend the knees and up up up stretch out bend the knees and up up up good
step off take the foot bar down take the head piece down we're gonna get the
short box on the short box goes in front of these and behind this so that it is
secure in the pad goes on the bar gets set in front you use your strap so you
have your foot bar your strap two springs your bar your box your pad and
the head piece down and go back good let's just do three of each pull it in
in in scoop up and over go back in in in scoop up and over push the heel and in
scoop up and over reach forward touch your toes pull the waist back grab the
bar and lift straight up lift all the way up up up up tip and return lift up
relax lift all the way up up up up tip and return relax lift up up up up tip
and return stay and over two three and up two three and stretch stretch stretch
to the side and reach over collarbone slightly front up two three over ribs in
up up over two three up up up and over over over up stretch down release the
low back pull the ribs in prepare here's your tree position for the tree hug the
leg underneath pull the stomach in and just throw it away throw it away throw
it away good bring the head to the knee pull the stomach in sit up tall pull the
head to the knee stomach off the thigh straighten the arms pull the stomach back
stretch that leg go ahead touch the low back good bend the elbows stretch the
leg that's a good girl bend the elbows scoop and stretch pull the stomach off
the thigh stomach off the thigh and roll yourself up beautiful other side so deep
right and stretch it and up and up and stretch pull the stomach back beautiful
take it back nope to sit sorry that's okay and pull it in scoop it stretch the
arms stretch the arms stretch the arms so you get that opening of the back now
pull the hips into the mat really bend the elbows open the back pull the
stomach off the thigh stretch the right leg and then stretch the arms pull it in
pull it in pull it in pull it in pull it in and sit up beautiful step off we're
gonna prepare for the elephant beautiful Carol Barrett puts the foot
bar up to Springs she removes the box securely holding the pole on her
journey home she's going to flip up her headpiece always inspecting the
apparatus from the foot bar down hand foot hand foot right into the elephant
head down ribs in and push the heel and scoop in and push the heel drag those
heels push scoop in and in and push scoop in and in and push scoop in lift
the heels gently lower both legs at the same time for knee stretches ten ten two
with the right two with the left and ten off head down let's work her and go in
in in in in in in in in in and reverse and in good try not to break the wrist
stretch those wrists over come on in that last inch we all want that last
inch right in in get it that's where you get the some meat of it in there there
you go round in right foot comes forward to each side to help her
understand where that knee is good and roll down other side come up heel up
push the heel in in and good roll down bring both knees up you're strong pull
it in and go ten nine eight seven six five four three two knees low one and
beautiful come right down add your springs lie all the way down into
position and stretch out to run alternating beautiful and a one and a
two and a two and a three and a three and a four four ten of these five six
six seven seven eight eight nine nine ten ten straighten both legs bend both
knees wide position tailbone up the right position beautiful arms down and
wrap the bottom and ten times and scoop it in keep it moving wrap it and scoop
it and wrap it and scoop I want to see that scoop wrap and scoop buttocks inner
thighs and out and drag it in and wrap it and draw and squeeze and lift and
lengthen long waist and good roll yourself down swing your legs over take
off two outer springs for the front split kneeling place your foot and box
square and three push out deepen and then press and come in in in push out
deepen press and come in in in beautiful out deep push and come in in in remember
positions everything in life and other foot up head down and pelvis forward
this is an opening of the hip and pull it in and to push it back and pull it in
and last one push it back and pull it in take the foot down step off add your
springs clean up your apparatus always leave the apparatus the way that you
found it my grandfather used to say put it back where you found it it'll always
be there beautiful thank you Lenin thank you