00:00 sit good and hold sit good again sit good sit and relax okay breathing is
00:12 important as well okay because more often than not people focus so much on
00:18 the head they forget to breathe and then they stop and go...
00:20 all right so relax and let's see if we can open up again okay try and give it a
00:33 little bit more time between each flex okay so allow yourself to fully relax
00:38 okay and go for a long one good again that's it good and again that's it okay
00:47 so you don't need to bring the hand all the way into it you just need to when
00:51 it's there to just bring it bring it back to neutral and kind of relax okay
00:54 so it's basically you're doing that relax that relax okay yeah not all the
01:00 way back like that so that it doesn't bulge out so it's not not all the way in so what I'm
01:05 saying is because at the moment you're going that and that so you just need to
01:09 go that which we want it to go all the way out because that's where you're
01:12 gonna fire up those muscles but when you bring it in just relax it in okay all
01:17 right so it's fully open so let's close it up
01:21 okay and go for a long one... that's it good... that's it okay so when you bring it out really bring it
01:33 out that's it good and again that's it and relax really bring it out hold that
01:40 that's it good and relax... let's close it again... okay see that's it it was all in one motion
01:50 right there that was really good all right and we can see the signal is
01:55 getting higher all right so we want to get it as high up as we can
02:00 all right take a little break all right
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