Hi, welcome to this week's while we have the standing app tutorial part two So you're gonna start like this almost a certain tutorial But I was a dominale is that I'll be here double as was really a bend knees pull the abs like this Shh and blow all the air out good So actually when you keep your feet a little more apart bend the knees and take your pelvis and tip it forward Pull your belly button to your spine and exhale good and release double as a knee Yes, met a dominant in high-level dominance a last ball that is super bizarre to land it good So we're gonna go like this And every time you squeeze your butt in the back pull the abs in think about the lower abs and breathe Good so the knees stay bent. No, so this is on the bladder solo like key and our palgates yet don't Now almost I said oh, so I don't like it eight to the front let's go eight Seven squeeze your butt six five four three two now side by side We go left and right squeeze it same thing small move breathing breathing breathing exhale Shh Side the size of push the hip forward and pull her like a there are a lot of day met a dominant pompist or an Rest bit assing Now quite a lot of day I quite don't know that I'm almost eat fourth the front two three four and sign two three two the front and pull the abs and think about it think about it sign two three four and pull three two One and sign two three four now suck the abs and get a little bit lower working the legs Four three two now two times go one two One two one two one two keep pulling the abs in and breathing out Doze a romantic la la la Doze a romantic la la la Mueve Shh, I see it now One of you know a lot of the lower go front side side front side side side front side side side side side side side side side good I want you to do that on the other side then you're gonna start like this point is toe out stretch this arm out Lift it up like this just lift this foot off the floor make sure this side is straight Is it a se brasa? Oh no allow it see it's a pierna. E levante la pierna see good Lift up the leg like this keep your toe pointed and you're gonna work your abs from the waist now turn your palm down He does humano la see Dova dova dova go just fold in half breathing breathing dova la Sintura la pierna para la side front handle time you're also working your standing leg press it press it good Squeeze keep your balance for eight seven six five four three two and one good drop it down I've decided them in these stretch it out This arm out for balance. We're gonna keep your body straight keep your shoulders over your hips Ombroso, when I was career I see this the bra so leave it all three pierna good Arita Aprieta la see your squeeze your waist and lift up the leg Point the toe that's it point now he does humano turn the hand and bend at the waist bend it bend it bend it good Squeeze the waist notice the rest of my body isn't moving just this arm leg and waist one side squeezing Squeezing squeezing that's it grip it and breathe out Four eight seven six five four three two and one good job Bend the knee it's now we're gonna work the lower back as well. I want you to get down though Arch the back like this and pull it forward. I'll turn to the side. I want you to arch pull forward Arch pull forward remember part of your core is working the lower back knees are bent and forward and back Forward and back like that. That's it sign the sign good like a little rocking horse Really important to work the lower back and when you come forward I want you to breathe out Good knees are bent so well the ass of Lattles said fancy Archie I saw that my whole knee higher. So go ahead and go on good squeeze it arch contract arch contract a little bit lower keep it going that's it. Squeeze it squeeze it Front and back front and back front and back. This is a great exercise to work your whole core Put on your favorite song and just do this It's just like the last exercise for a support so dominant from the tail Just keep on air to cancel for a little and see the comment says your season good forward and back 8 more together 8 7 6 5 4 3 2 1 good stretch the arms out and just make a circle Good, this is really good for defining your ass. It was very well upon my Carlos of Dominales Circulos is here those brazons Petriariva good. You want to stretch and long spine work the hips that's eight 7 6 5 4 3 2 Other way good now pull your abs in when you roll the hip forward and arch the back Good keep it smooth and Breathe arching contract arching contract Excellent go breathing breathing. I want to pull the abs in when you come to the front How is the Dominales at the end of the long day add? 8 7 6 5 4 3 2 1 Excellent I won a month I got those in order to take two weights. These are five pounds each to ten pounds Bend these hold the arms up like this Good bend the knees Stretch is like forward and then just hold that leg out for balance and you can do your triceps Just work your arms. You guess what you're also working your abs by balancing good so down and up Down and up pull those abs in good working on the triceps the back of the arms and Good down and up down and Four more stretch it up three more will you tell me in time two more? Wanna have a site in the knees Sami in Cur I assume that the leg is going to be up and down. Exhala. Exhala. Meditomete, ocho. 7, 6, 5, 4, 3, 2, excellent. OK, mira. Puerta a serra, esa rutina al principio of feindes who ever see it. I want you to do this exercise either before or after a full series of workouts. It's really good to tone your core and get your whole body in balance. So I'll see you guys next time. And don't forget, I want you to subscribe to my Instagram and Twitter account and try to build this up. I need your support. See you next time.