it's
and just try to rotate your hips around your spine without swinging or moving
your upper body yeah so we're gonna just throw T for ten counts and three one two
three four five six seven eight nine ten at the same time I want you to go
rotary and concentrate on your knee resistance so every time when you have
this rotary movement make sure that your sheep is not settling and doesn't go
back too much keep it in one straight line and feel the resistance between
your both knees and second exercise we're going to do same switches but with
the pelvic action so within this movement
we're not that way of course we're gonna rotate our hips but we start the
movement through the pelvic yes so we're kind of like till our pelvic for right
now we transfer slowly our weight on other leg and then we're gonna switch so
scoop switch scoop switch we're going to do this exercise for 10 counts and 1 2 3
4 5 say 8 9 10 I did 11 3 okay so those
exercises we gonna will try to apply in our conformity so steps will be very
quite simple we will have a check for it with the left leg so chip two three now
we have a switches in place which we're gonna do just throw to your movement for
one now switch your weight on end on your left leg and now start to do the
check with your right leg forward two three and this rotary switch in place
for one not a four and one noticing that a the timing just for one slow slow then
we'll have a switches in place see you collect left leg to the side close to
your feet three right leg to the side close your feet for close your feet and
move your right leg to the side one one more time I just want to review with you
so we started our check with the left leg forward to 2010 video by the way to
replace now switch for one switch to the right leg check two three and switch for
one and now switches in place I move your leg to the side to DVD for one
perfect I hope you get it now we'll combine those exercises what we just did
rotary movement and the pelvic action into this small combination now when we
have a check instead of just to do a regular check we're gonna start with the
rotation so the check will have a rotary movement so do not settle
just rotate your hip into the check to they see when they arrived into their
position I maximum turn my hips keep keep your shoulders always facing the
front three replace and now then that switches will be again or row three four
one keep it aligned and again check three rotation do not settle keep your
Center engaged flat back duty and switch for one perfect now we find that it will
start to activate our pelvic action during those side switches so we'll
start with the hip first and two and three and four and one what you should
feel during this movement you should feel that your hips are collecting your
foot you're not just close your foot you start with the pelvic that's what
pulling your leg in and then you release this movement and again pelvic starts
and you release and trying to not engage your shoulders so it's not in my upper
body it's all happening here in my help and
my tailbone okay so we have rotary movement in the first section and the
pelvic action in the second section let's repeat it together one more time
from the check rotary and to 3d rotation for one and again check two three four
one and now those switches through your hips
i2t up for our one I think you should show you how it looks from the back and
you will follow me okay so we're gonna start with the left leg and see three
rotary action fourth one check two three four-one switches through the Sheep i2
i3 i-4 one perfect one more time we'll try to live it
then sit more continues yeah and with my count
so you can get a little bit more familiar with the comps and with this
routine because that's a promise we're gonna dance table in the corner and
check two three four one two three oh one switch two three four one three
sheep and now we can start with the other leg check two rotation three four
one other side two three four one and switch two three four one check other
side two three four one two three four one Pelham see three four one it's very
important when you have the last action these switches to the side I already
mentioned to you please try to control that you keep your shoulders with no
movement we are absent in this action in spy
feel your tailbone which is kind of scooping forward every time when you
collect your foot and now you release it and you can send it little bit more
backwards but by using your hip bones these two bones like you're kind of
pushing it down down to the floor and you release it and they can pull it up
and release it down to the floor up release down here is a cup of water we
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