Hi Russ, I am struggling with the swan on the morning routine. (think it's called that) No matter how hard I try, I can't seem to unengage my glutes!! Probably because my ab's are so weak, but any ideas? I can't raise / lift up too far due to lower back tenderness as well. TIA

So....about my lower back...I did my morning routine today and then after a shower, when getting dressed, I felt a twinge.... and now all day I have been feeling crippled. I am applying a lot of heat to the area but what do you think caused the twinge and is there a quick fix? All suggestions and recommendations are welcome on a weekend. Thanks.

Hi: I just went through the beginner class and it was quite an experience. I see what you mean by saying I don't need any equipment. This was certainly hard enough. I do have 2 questions: 1. This may be a matter that will make people laugh at me but maybe there is a solution to this. I won't know unless I ask. Taking this class was challenging because many of the classes had me looking down or up but not at the screen. I know that you kept saying what to do but it was hard for me to understand from the words and I needed to keep looking at the screen. Did you have in mind that we just look at the screen while you describe (and not do the exercise) while show it the first time, and then actually do them as you do them a few times? I just wanted to know what you had in mind when you made the class. 2. The second question is that you kept telling us to keep the core at 30% tension but you never said when we can release it. Although it is only 30% it is still incredibly difficult to keep it for the full 20 minutes. Did you really mean for us to try to keep the 30% tension the entire time as best as we can? or did you mean for us to release this tension at some points and if so, when?

In just the last few months of exercise I have made significant improvements to my posture. However, in the course of that correction I am now recognizing a pop in my right leg just below my outer glute. I had stay out of the gym hoping some good stretches would help, and to my surprise the popping became more prominent. Last night i decided to hit the gym and do low weight high rep sets to get the blood moving. I started with a warm up on the stepper.. interesting after 3 mins and a good glute burn I noticed the pop was completely gone. After my bum cooled down it returned.. Similarly I have pops in my shoulders when doing arm circles specifically when moving my hands back over my head vs come forward over my head. I haven’t noticed the sessions helping in either of these and was wondering where you’d recommend I go from here. Ill post this inquiry to Chat GPT too and compare suggestions.

I realized I may not be activating my core properly and wanted to clarify, should it be: 1. Like sucking in my belly(how people do to look thinner in photos) OR 2. Like flexing(hardening) my abdomen? Thank you in advance, Fritz