Hi, I'm Emily Larew, and we are going to work on knee isolations and butterfly. So, we're going to start with our feet apart. What's going to happen is--and I'm going to try to pull my pants tight so you can see everything that's going on. What you want to do is all we're going to start with is our knees are going to come in and back up. So you're going to keep your feet flat on the floor, but they do roll in. So you've got one, two, three, four, five, six, seven, eight. Good. And I'll I'm doing is adding a little shoulder with it so it's not just the knees, and we're just going in and out, in and out, five, six, seven, eight. Good. Then from there I want you do is isolate one knee at a time while straightening the other knee. So what we do is we're going to go in, we're going to lean to the left, the right leg straightens as the left knee goes straight over the toe. We come back in, the left leg straightens and the right leg is bent. So we've got in, out, in, out. So remember, one knee's straightening, one knee's bending as we lean our different directions. So we have one, two, three, four, five, six, seven, eight, add your shoulder which way you are leaning. So, if you go to the left, left shoulder. Right, left, right, left. And one, two, three, four, five, six, seven, eight. So you're working it out. Now, we're going to get into the butterflies. So, keeping your knees apart again, you're just going to roll them instead of just plain bending your knees and straightening them. So, we're going to roll, and we are going to pick up our heels this time. So we're going to go in, and out, in, they go up and around back into your heels. In and out, stay low. You don't want to be way up there. So make sure, in hop hop you've got to stay down. So, and if you look to the front all I'm doing in and out, in and out, little butterflies. All right, let's try it. Five, six, seven. So we've got, one, two, three, four, five, six, seven, eight, and we can lean to the side as we do that. So one, two, three, four, leaning with the body. Good. And that was our knee isolations and butterflies.
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