- Hi, I'm Shauna Smith-Yates, and today I'm going to be taking you through a level two workout on your stability chair. ... and I'm going to sit towards the very edge of my chair, so I can get as much range out of my legs as I can, and we have a couple different places where we can place our hands. I like my hands down by my side, or sometimes around my handles if I need little extra security. If I'm feeling like I can work a little harder then I like to bring my hands in front of me to challenge my balance. But for today, I'm gonna bring my hands down by my side. So keeping my heels squeezing together, my first set of ten, the pedals will be moving at the same time with the heels together. So we'll press, and then allow the pedal to come back up. So it's not a very big movement, because again I want you to keep nice stability in the pelvis and torso. There shouldn't be any rocking forward or back. We'll do ten of these. So if I rotate to the one side, I'm gonna bend that elbow slightly to facilitate greater rotation, pushing down through the other arm, and then back to center, and then switch to the other side. And then back to center. You're going to just slightly engage the arms, press the pedal slightly downward. You can either do that with the bicep curl, or if you prefer your arms out to the side, more of a lat press. Whatever is most comfortable for you. Then bring your legs, one at a time, safely up to table top, and reach your legs out, long in a diagonal. You're going to inhale the flex at the hip, and then exhale. Push gently on the pedal, to roll the spine off the mat. Touch the mat, or the edge of the chair, separate the legs, just have distance, and then roll back down. Let's do that again. Close, hinge, exhale to roll over.