 All right, folks today we're talking about the supine knee to elbow roll and it's various progressions So there's a lot of different ways that you can manipulate your body to make this one easier I'd like you to try to do the hardest variation if you can and I'll start by showing you that one So we use the leverage of the body to pull the torso open And the point of the exercise is to close the torso to use the abdominals to keep everything scrunched up here in the front So I'm going to go one leg straight one leg bent up And then I'm going to take that opposite elbow try to bring it all the way to the knee now If you're already having trouble here, don't do this next part Don't try to bring the arm back, but this is the hardest variation. So I got my arm stretching me out I got my leg stretching me out and then the whole other side of my body is just totally twisted in together Now from there, I just kind of will myself over to the side Notice I'm not pushing with my knee with my foot with my hand. I'm trying to keep just my momentum I'm just going to turn this straight leg To help me out keep it nice and straight And look my head the other way And you see I roll right over Then I'm going to go all the way on to my other side and do the same thing to come on back Avoid the tendency to use this momentum bring this arm out and that will just roll you over We don't want to do that. The point is to be Difficult with this to be challenging with this So we want to keep everything scrunched up and we want to just You know use the midsection to drive the motion not the momentum of the extremities now If I can't do that first things we're going to try are bending up the the knee and bending this arm in So you can do one or you can do both I don't even really care which one you pick if you're having if you know You got a lot of discomfort on your shoulder then do the the arm in like this Okay, and you can keep the leg straight or if you still can't get the knee to the elbow Bend this up and then see if you can get it and if you can't get it there then we can start to Pull the leg in with this other hand. Yes, it seems like cheating But the point of this exercise is the only thing that I super super care about is keep the knee and the elbow In contact together now notice. I haven't been on top of the knee. I'm on the inside of the knee I'm trying to get really down there And it's challenging Now what if you can get there But then when you start to roll Your knee comes over because you're using that momentum to pull you over And you lose the contact of the elbow. What do we do that? Well, uh You're cheating. Don't do that Go slower first and foremost. See if you can maintain it Just by going slower and if you start if whenever you find that you're losing it stop there Don't go into that range Really really fight and then you can come back The other way and do the same thing on the other side Just go until you lose that contact or until you get so far You know when i'm going this way I find that it's it's easy to hang on to it while I go over But it's the coming back part. That's really really hard So if you get so far that you can't come back without pulling your knee out again Then you've gone too far. Don't go that far um Then outside of all that so if that's still Really really challenging and you can't really hold it for very long Then it might behoove you to just keep The knee and the elbow in contact with one another So there's two different ways we can do this and I'm kind of indifferent It depends on who you are and how you're presenting But basically we're just going to hold we're not going to do the the rolling side to side Because that's probably just a little too much to make this exercise effective for you We want to just hold right there. You're probably going to have this hand holding you up You could have this hand in here with the knee bent And if you can do that fine, maybe after a couple weeks Try to straighten the leg out and see if you can hang on and You can assist and do the hold but you can even keep the leg long like that Especially if you've got foot discomfort knee discomfort hip discomfort stuff in the lower body It's really important for one leg to be able to bend up and the other leg to be able to get really straight So we want to start training that as soon as you can but you got to make sure you're doing the exercise correctly A quick recap so hardest variation is like this Remember no momentum and remember contact of inside of knee and inside of elbow If that's too hard start to bend in some limbs and hang out there If that's still too hard, don't roll all the way to the side You can just stop maybe about halfway before you lose contact between the knee and the elbow And if that's still too hard, just hold that position and even assist the leg up with your other hand