- Hi, I'm Shawna Smith-Yates and today I'm gonna be taking you through a box and pull workout, level 1 on your AeroPilates Performer. So let's get started. So palms face back, I'm gonna exhale and press 10 times. One. Pressing, two. Three. The other foot is pretty far back. You want to make sure that you can press out. So give it a test run here a couple times before we go. If you step too far forward, you don't have anywhere to push. So make sure you're towards the end of your box towards the platform. Your pole is supporting you on the floor here for stability. Standing up nice and tall, foot in the parallel position, knee pointing straight towards the pulley, you're gonna press from the knee 10 times. One. Bend and press, two. And you're gonna hold up, actually this time, on to the rope itself. On to the cord. Okay. And you're gonna release straight forward. So we are going to press back and as you do so, you're gonna lift up with your back and then you're gonna release it back down. We're gonna do that five times. Press and lift and then release. So it's like I'm coming up out of the water. Inhale. And I've got ski poles. Exhale. Two more.