start in a sitting position, muscles of your hips, hands on the belt, raise the right leg, feel the tension on the hip, bend, straight foot, raise your leg higher, joint, hold the press, do not squat, hold the lower back, lean back, take a breath, swing your shoulders, hands behind you back, swing your shoulders blades to the centre, exhale, open up, lower the elbows, squeeze the press a little, inhale full chest, strive not to move the pelvis, hands in front of you, palms looking down, clench, swinging, calf forward

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