[Applause] next in the long stretch series is the up stretch so from the down stretch we bring the hands to the bar lift the PowerHouse keeping the carriage quiet to come all the way up with the toes on the mat the heels halfway down the shoulder blocks from here press out from the hips and legs come into a plank position and then come over the bar and roll from the head shoulders lower back and hips to return again go out to a plank a strong plank position roll all the way back up press out the
hips come down we come forward like a piece of Steel eyes looking down towards the bar and then roll all the way back up we go three to five times and we can also add the combination we come forward and open the chest and then press back from here and roll all the way back up to the starting position so we go out we come forward opening the chest and the shoulders and we press back with that open chest and roll all the way back up sequentially through the spine attack
