Hi, the last progression for the core is the table arm and leg. It is a tougher one because you have to stabilize while lifting one arm and one leg opposite actually at the same time. I do not want you to try it unless you feel really successful with the other progressions.

So they are going to demonstrate and I am going to spot. So they come up into off forwards the table top again. You do a nice long spine holding through here, look your straight ahead because Sam is going to take one arm, the opposite arm and leg and extend it the same time and not twisting well. She has got it nailed. That is excellent.

Now try the other side, okay Larry how you are doing? Good, do not twist. Okay, I am going to pull that shirt, so it looks like nice and flat, straight spine is good and come down and rest again. Okay, let us try one more time, go.

Up, hips down, hips down and good. These are really, really, tough. It is called the table arm and leg. Try it when you feel confident with the other progressions. Good.