Tuesday, March 21, 2023
HomePilatesMega Burn Circuit with Tracey Mallett - Class 5254

Mega Burn Circuit with Tracey Mallett – Class 5254

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Hello, all people, Tracey Mallett right here. Welcome to Mega Burn. Sure, you heard me appropriately. Mega Burn. We’re going to have a incredible exercise in the present day.

Do not be scared. That is gonna be a terrific exercise. All that you simply want is a giant smile in your face, and also you’re gonna work actually arduous in the present day. I would like you to seize your self some gentle two pound weights, two to a few kilos. Really, I am gonna work three kilos in the present day.

So I’ve bought my three pound weights, I’ve bought my leap board arrange, I’ve bought my field proper there, and I’ve already bought my reformer arrange at one spring, one pink spring. So get your self arrange, ‘trigger we’re gonna transferring fairly fluidly in the present day. So let’s get in entrance of your reformer, toes width aside, and we’re gonna begin with only a incredible squat simply to heat up that decrease physique. We prepared? So we go down and up.

So that you’re in your squat place right here. Down and up. Your weight is again in your heels. The toe is lifted. Gonna work into that posterior chain.

Hold respiratory. Let’s do eight extra. Eight, seven, six, 5, 4, three, two. Now, maintain it right here, maintain it again. Little pulses, this teeny tiny pulses.

Attract these abs. Consider lengthening that decrease backbone. You are tilting the pelvis barely beneath you together with your decrease abs, not your glutes. Can you are feeling these legs begin to work? Eight, seven, six, 5, 4, three, two and one.

Raise up, flip your legs out. Clear right here. We’re gonna go proper then left, simply to stretch out the internal thighs. Fast little warmup. Aspect to facet.

4 extra, zero reaching 4, three, two, one. Attain, stretch over. Flip round, hips are sq.. Stretch out that hip flexor. Now, we’re gonna go up and down simply to actively work that hamstring to elongate it out.

Gotta heat up these muscular tissues earlier than we begin to work them. 4, three, maintain the hip sq.. Two, and slightly little bit of a stretch. Come again, flip, attain the fingers out, and left and proper, reaching out. There we go.

4, three, two, and in that facet stretch. There we go. Prepared? Flip round. Hip sq..

Maintain that stretch. Now, we’re gonna go up and down. That is it, each time we stretch out that knee, we’re stretching out the hamstring. Only a couple extra. And another.

Bend the knee again into the middle and simply bend and prolong these legs. Open up your hips, fingertips on the ground, and look out on the horizon for 4 and three and two and one. Legs come collectively, bend your knees, curl all the way in which up. Let’s get rapidly onto the reform. Make sure that your head relaxation is up.

We’re gonna decrease down. Toes on the highest. Begin to do our little child jumps and push out. Like I mentioned, I am gonna be transferring fairly rapidly in the present day. Simply catch up when you possibly can.

If you might want to take a break, take a break. After which each time you do that class, you are gonna get slightly stronger every time. So we’re gonna click on the heels collectively. Click on. Begin to get slightly bit extra energy when you can.

4 extra. 4, three, two, one. Deliver the suitable knee up. You leap in with the left leg. Maintain on to that proper knee.

Give your self slightly little bit of a stretch. Now, specializing in that reverse leg, bending and increasing. I am gonna work with slightly bit extra energy now. I am beginning to enhance the depth. Maintain onto that knee.

Give your self slightly stretch whilst you’re working the other leg. Bend. Bend. Couple extra, prepared? Change that leg.

Reverse leg. Maintain that knee in. Now bend, push. I wanna see that knee bend, pushing and dealing that hamstring. Put slightly bit extra stress to the again of the thigh.

Focus slightly bit extra to that posterior chain. Our hamstrings want slightly little bit of assist. In any other case, the quads simply dominate. Belief me, I am going from expertise. My quads will dominate.

Push out. We’re doing superb. You are gonna do a pair extra, after which we’re gonna go proper then left. You prepared? So change, go.

Change, change. It is kinda like a single leg stretch, however we’re going for a very nice flexibility stretch right here. Draw the knee into the chest. Draw the knee into the chest and chest and chest. 4 extra.

Then we’re gonna change the main target of this to slightly bit extra ab. We’re gonna deliver the pinnacle off of the mat. And now, we’re not urgent the knee to the chest. We’re gonna resist. So we have modified the main target slightly bit extra to your core.

It is like a single leg stretch, and I am resisting the knees that comes into the chest. And I resist and resist. You gotta land softly. 4 extra right here. 4, three, two, and another.

Take your head down, again to little jumps. 4, three, two, and one. Slowly deliver it down. Take all of it the way in which up. Now, we’re gonna take you down to 1 blue spring right here.

Seize your field, put your field brief methods. So I’ve bought my field. All righty. We’re right here. We’re gonna push out.

Come to the facet. So your knee is in opposition to your field. Forearm is down, prime leg is bent, and we’re pushing away. There we go. So get your knees considerably near your field, and in your sideline.

So carry up below beneath a bleak. Now when you really feel comfy, hand behind the pinnacle. Your selection, or place it proper right here for slightly bit extra assist. And push. Slightly bit extra energy in that legs.

And push. 4 extra. 4 and three and two. You prepared for Pilates facet kick? It is arising.

We go flex. And flex. Flexing that leg forwards. Strive to not collapse on the beneath indirect. Right here, you get your shoulder blade.

Drawing down and again, flex. And flex. 4 extra. 4 and three and two. Give me another.

And one, gracefully deliver it down. Raise up. Flip it round. We carry on transferring. That is our theme.

Carry on transferring. And we push in and out and out. Make sure that your foot is in direction of the highest nook. Alter your self so that you’re lifted up out your field. Perhaps you possibly can put your hand behind your head.

And we’re pushing out an in. Woo. That is the in and out. Now, if you’re prepared, we’re gonna go into our beautiful Pilates facet kick. Let’s go and flex and flex and flex.

Hold lifting out of your field. Pull your shoulder blade down. Raise up beneath you beneath indirect. Flex. Flex.

Flex, that is it. 4 extra. You’ve this, and 4 and three and two. Give another, and one. Deliver it down.

Flip round from right here. Get your pubic bone proper on the sting. We’re gonna stroll, stroll, stroll, stroll, stroll, stroll, stroll. And prepared, press out and in. There we go.

Your knees are on the mat. Your pubic bone is true on the sting. A lot of pulling and pushing in the present day. Purposeful Pilates right here. And sluggish.

Hold it below management. Pulling your shoulder blade down and again. Breathe. Yet another. Take the fingers on the highest, elbows vast.

Now, altering the path of your elbows going laterally. There we go. Fingers on the highest of your razors. Attain out to the crown of the pinnacle. All proper guys, let’s do eight extra.

We prepared? And eight, seven, six, 5. Give me 4 extra. 4, three, two, another. Pull in, attain out.

Now, slowly come again. Now from right here, hand keep the place they’re, and we’re gonna pull slightly bit off. Heels collectively, knees aside. Lookup. Now we go down and up.

So that you’re in your diamond place right here. I am holding onto the railings. I am not proper on the edge. I am pulling slightly bit ahead so you possibly can really feel that stress on the spring. And I am attempting to maintain the reformers nonetheless.

And my knees are taking place and up, down and up. So I’ve bought some good vary of movement occurring right here, ‘trigger the knees can go down in direction of the field after which carry. Woo-hoo, slightly booty working right here. Okay, so 4 extra right here. 4 and three and two.

Slightly additional burn holder right here. Knees collectively, out and in. We name these, they’re like Elvises for shaky legs. I exploit them in my bar courses, and we’re abducting their knees like a clam. I just like the phrase Elvis higher ‘trigger it is shaky legs.

All proper. We doing it there. All proper, can we do eight extra? Sure, we will. Eight, seven, six, woo, 5, 4, three, two, woo, and one.

That may be a killer. Come again, mega burn. Okay, come all the way in which up. And let’s step gently off. All proper, we’re gonna take it as much as one pink spring now.

One pink spring. We’re gonna decide up one dumbbell. I’ve bought three kilos. Like I mentioned, when you wanna go heavier, you completely can. We’re gonna come into your field, and we’re gonna go forwards proper in your nicely.

Put your foot in opposition to the field right here. We’re gonna bend. We’re gonna push up, bend down. Push up, bend down. So that you’re gonna additional weight of your higher physique.

Up and down, you could possibly double up your weights too. So you could have two weights in your hand. And up. Bend down. Up, bend down.

Breathe in. 4 extra. 4, three. Exhale, two. And exhale, one.

Deliver it down. Pulse, eight, seven, six, 5. On that supporting leg. And maintain it. Superb, come all the way in which up.

Push out, flip round. Put your foot right here on the field. Squat down. Are we there? Let’s go.

Push in and out. In and out. In and out, that is it. Your steady facet is working tremendous arduous. That leg on the ground is working the toughest right here to stabilize the entire physique, since you’re pushing in opposition to weight.

There we go. 4 extra, everybody. Okay, 4, three, two, one. Maintain it right here, prepared on your squat. Little teeny tiny pulses all on that stabilizing leg.

4 extra. 4, three, two, and one. Raise up, superb. Come all the way in which down. Let’s step onto your field.

Deliver that carriage in and convey it in. I am gonna pop my little weight down on the ground for now. Okay. We’re gonna take it down to 1 blue spring. So a half spring.

We’re gonna stroll into our core now. Put your fingers behind, bend your elbows so you might be on an incline. Tremendous essential that you’re on an incline. Now from right here, you are simply gonna push again and in. So you possibly can see my hips are in direction of the sting of the field.

My fingers are urgent forwards, my elbows are bent. Now, begin with slightly child leap, slightly tiny child leap. If this you are feeling not comfy, simply push in and out. After which as you get stronger, extra comfy, then you possibly can add the leap. It is slightly bit more difficult.

It is like a leaping teaser. All proper, so look in direction of your toes. Hold urgent forwards. Now it is gonna get slightly bit more difficult, or you possibly can keep precisely the place I’m. We did like slightly pike, like slightly carry.

So I am lifting with my core. The article is to carry with the abs. After all, your quads are working, after all, and your hip flexors. However I would like you to place slightly bit extra focus in your abs. Teaser.

Teaser, so I may take an image of you. Jing, proper there. Maintain it, that is it. Maintain it. Can we do 4 extra?

4. Exhale, three, exhale, two. You’ve got bought another. Exhale, one. Deliver it down.

Toes, toes, fingers forwards, toes on the ground, heels in opposition to your field. You already know what’s arising subsequent ‘trigger we’re proper right here. Prepared? Raise your hips up. You are still on a lightweight spring.

You’re on a blue spring. You are gonna push out, deliver it again. Stability. Down, push out. Draw the knees beneath towards your chest.

Hit the stopper, stability. Push, out. Deliver the knees beneath you, hit that stopper. Keep low. One, attain.

In, keep low. I am watching you keep low. Prepared? 4 extra, go. 4, in, keep low.

And out, in, keep low. Two extra. And out. Drew it in. Keep low.

Yet another. And in and out. Keep low, keep low. Tilt the pelvis beneath. And we go tilt, launch.

Tilt, launch. Exhale, tilt, 5 extra. 5, launch. 4, launch. Three, are we respiratory?

Two, another. Maintain it right here. Fingers down, decrease down. Woo-hoo. Launch.

Come all the way in which down. Again of reformer right here. Get down onto the ground. We inhale, exhale, curl down. Stroll out into your plank place and maintain it right here.

Proper knee in direction of chest. Left knee, proper knee. Hold your hips according to your shoulders. You already know what’s coming. You are able to do this.

You may both keep right here. Perhaps you are marching in place. That is completely wonderful too. Or you possibly can take it to the final degree with me and go. Go, go, go, go, go.

Press, prepared. Eight, seven, six, 5, 4, three, two, one. Maintain it. Up we go into our pyramid. Heels are flexed.

Maintain that place. Don’t come out of it. Prepared? Return down once more. We’re gonna repeat that or run in place.

I do not care what you do so long as you are transferring. Prepared? Include me. Go, run. Eight, seven.

Come, you bought it. Six is the mega burn. 5, woo-hoo, 4, and three and two and one. Woo-hoo. Maintain it there.

Stroll your toes to your hand, see, look, my coronary heart fee is up. I am panting with you. This can be a dwell reduce class. No enhancing right here. We’re working with it collectively.

All righty, subsequent one. Half spring, you’ve got bought it on that blue spring. We’re gonna rise up onto the highest right here. Now, fingers forwards. Proper knee is in opposition to the sting.

The other leg is right here. Now, if that doesn’t really feel comfy, your modification can be simply right here. Choose the place you wanna go to. I am gonna go proper right here to the toughest variation, after all. Arms right here, put your shoulder blades down, and simply push in and out.

So all people get into the place that you simply wish to be in. Both following me or your knee on the carriage in opposition to the field. You bought two variations there. Now, arms are straight. Now, we’re gonna leap.

Watch you do not carry your leg too excessive. In any other case, you are gonna miss the leap board. So that you’re gonna maintain it below management and push out. And out. Now, we’re on a blue spring.

You may go to a pink spring too. Sooner or later, if you would like slightly bit extra, clearly, problem. However actually, I am engaged on a blue spring, and I believe that is good. However there’s all the time a few of you that wanna be challenged slightly bit extra. So that is what you would wish to do.

Hold it going. Let’s do 5 extra, everybody. Prepared? 5, maintain these arms straight. 4, three, two.

Hold that leg low. And one. And produce it down. Change with the opposite leg. You bought this, therefore, simply push in and out.

If you’re prepared, let it go. And leap. Lot of stability right here, take a look at the arms. Your core is balancing you. So it is all about your higher physique stabilization, permitting you to leap.

So this isn’t about your glutes and your legs, it is about your higher physique and your core. So shift your focus to that space. Get the main target away out of your booty. It is about your higher physique right here. Hold your hip sq..

Almost there. Only a couple extra. Woo! Yet another, you gotta focus. After which down. And chill out.

Effectively, type of. We do not chill out on this class. We come into the facet. Flip to the facet, your knees are hanging over. Choose up that strap.

Now, we’re gonna put your hand down, so I am gonna make certain your headrest is down, hand down. You in a facet bend, your elbow is excessive, and we’re gonna go right into a easy tricep extension. Now your focus is down in direction of your hand. There we go. Now, as soon as once more, when you wanna make this difficult, you could possibly go to the smaller strap or choke it up.

However attempt to carry on that very same spring. Absolutely extension. This challenges me. 4 extra right here. Exhale, maintain wanting down.

4 and three and two. Give me another, only one extra. And produce it in. Take that strap, wrap it across the exterior. We’re gonna take it in your foot to start out with.

There we go, that is type of spherical your ankle. Take your fingers again, bend your knees, push that leg out, after which abduct the leg. So I am in a slight seeker place right here. My fingers are behind me, my elbows are bent, and I am abducting the leg. As soon as once more, strolling into the glute and opening and shut.

Not as straightforward because it appears to be like. That is why we’re doing it. Mixing it up typically is sweet. Retains the observe recent. Retains your physique challenged, and retains your thoughts mentally challenged too.

Cautious extra. Yet another. And produce it again. Take it in. Change to the opposite facet rapidly.

Elbow excessive, hand down, and prolong. Now, look all the way down to the ground as we prolong. In, in, in, press up. Now, slightly cue right here is attempt to get each cheeks of your butt planted on the field. Little difficult.

And the skin hip needs to raise and also you’re gonna cease it. Look all the way down to your fingertips when you can. Get the elbow excessive full extension. I would like you to hit that full extension. Almost there.

Right here we go. Couple extra. Yet another. After which again, lovely. Take that strap on the skin ankle, wrap it round, fingers behind, legs straight.

Press out on in. So I am on the incline place, there we go. I’ve like one of the best view on the planet proper right here. Taking a look at that incredible ocean, fluidness of the water, which is gonna correspond to your physique. Your physique’s transferring fluidly.

Fluidly, as we abduct the leg, the abs are tight, and we press in and out. All proper, can we do 4, 4, 4 extra from right here? Prepared? Go. 4 and three and two.

And you have got another and one. Deliver it in. Take that strap. Put the strap down, and we’re gonna step up. Deliver your field.

The field goes down now. So proper the way in which down right here. I am gonna take it as much as, I will work at one pink spring. You would take it as much as a inexperienced spring if you would like slightly bit extra heavier. However I might begin off with one spring after which you possibly can take it up.

Obtained my weights right here. I am stepping up, stepping up. So there’s slightly little bit of stability problem right here. Your proper leg is gonna begin right here. And all we’re gonna do is to start out with, carry up good and tall, arms by the facet of your physique.

I am simply gonna abduct the leg to start out. There we go. So this feels fairly straightforward, not too difficult. When you wanna take it up slightly bit extra, you possibly can. However we’re gonna do some lunges from right here.

So that you select now when you wanna take it up slightly bit greater, go to a inexperienced spring, or a pink and a yellow. I am staying at one spring for now. Now, I will push it out. Push, deliver it in with out crashing, and I am gonna step again right into a lunge, come again once more. Press out, deliver it in.

It is plenty of directional change right here. Ah, so that you gotta focus. Step again and in. Now we’re gonna add the arms. Open in after which simply maintain the arms down as you step again into your lunge.

Simply to watch out right here. Push in and out, step again, ahead. Push in and out, step again, ahead. In and out, step again, forwards, another. Push in and out, step again, step forwards.

Step again, step forwards. You’ve got bought it. You are right here. Step again on the arms, attain. Again, lunge.

Faucet the reformer. Lunge, faucet, lunge, faucet. 4 extra. And 4, faucet. Three, faucet.

Two, faucet. One, faucet. Step down, step down. Now, we’re gonna lead with this leg, which is your left leg. Up, up, down, down.

Up, down, down. Up, down, down. There we go. One, two. One, two, one, two, woo-hoo.

One, two. Easy, easy. Intense is excessive. Up, up, 4, 4, three, three, two, two, one, one. Woo-hoo, okay, guess what?

The opposite facet, so rapidly get your field. We’re transferring. We’re transferring, all people. Raise up. Choose up your weights, good and tall.

Shoulders begin to push that leg out. Bear in mind, it is not too difficult, however that is okay ‘trigger it is gonna get tougher. There we go. Pushing out into your glutes. There we go.

Now, we’re gonna be including that directional change right here. So prepared, we push out, deliver it in. Step again. Right here, push out, draw it in. Step that leg again in your lunge, heel off the ground.

Take it again, push out. Now, we’ve got it. We will add the arms, in and out, step again. So that you gotta take all the way in which the carriage to the stopper, and again and in. Out, deliver it to the stopper.

Step lunge and again. Step it out. And in, lunge. And again. You bought this, you are doing superb.

Give me another. Step again, you are prepared? Faucet, faucet, faucet. Add the arms. Faucet, faucet.

That stabilizing leg, maintain the hip down. Woo-hoo. 4, three, two, one, step down. Main with this leg, prepared? Up, up.

Woo-hoo! There we go. Up, up, down, down, up. Down, down, up, down, down. Down, down, up, up. We have got eight, sure.

Seven, six, woo-hoo. 5, 4, three, two, one, woo-hoo! Put these weights down, all of the weights down. I am gonna decide up my field. Put my field barely out right here in entrance. All proper, we’re gonna roll down.

Stroll the fingers forwards. Get your self right into a pushup place right here. Here is your pushup place. Maintain it right here. Good and tall.

Now, we’re gonna rotate to face me, face ahead. So rotate. Put the hand behind your head. We’re all right here. Face me.

Pull your shoulder blades down. Let’s maintain it right here. Now, we’re gonna drop the hips. Drop the hips. Inhale, exhale.

Drop, carry up. Inhale, exhale. You’ve got bought three extra. You’ve got bought this. Three, carry up.

Two, carry up. Yet another, down, carry up. Planky. Maintain that planky. Pull your shoulder blades down.

Rotate, hand behind your head. Maintain it right here, drop the hips down, or keep in your plank. When you do not wanna drop these hips, simply keep in your plank. Maintain it. Down and up, down and up, down and up.

4 extra. Up, three, two. And maintain it there. Again into your plank. Raise your self up, stroll your toes to the field.

Roll your self all the way in which up. Choose up your field. I am gonna take my field to the tip simply out the way in which. Put the field proper right here. All proper.

Come again onto your leap board. One half spring, one blue spring. Get your headrest down. Come all the way in which down. We’re gonna go right into a leap right here.

I am simply gonna make certain my little straps are set proper. Hold it good, it could leap, you guys. Little jumps right here. Little child jumps. Now, what’s gonna occur?

We’re gonna leap and we’re gonna wrap our fingers round and we’re gonna maintain onto these rises proper right here. Are we prepared? So wrap round and catch. All proper, so we’re gonna carry the legs, decrease the legs. Raise and down.

Inhale, exhale. Inhale, exhale. Inhale, double legs, exhale. Inhale, exhale. Now, we’re persevering with to roll up.

Roll over, roll over. So in your rollover, open flex your toes, curl down, circle, and again. Inhale 90, exhale rollover. Open flex. Attain the vitality out by means of the heels, tailbone hits, mini circle as we decrease the legs.

Inhale 90, prepared? Exhale. Open flex. Curl, curl down, you could have another. Everybody, another.

Maintain on tight, inhale 90. Use your abs to carry over. Open flex and press the vitality up by means of the heels. We circle and we glance all the way down to our toes and we decrease down. Flip your headrest up.

Take the fingers behind the pinnacle. Look in direction of your toes and leap. There we go, and a brilliant duper gentle spring now. Tremendous gentle. Sure, these abs are firing.

All righty. Now, we’re gonna have slightly little bit of enjoyable to complete off right here. We’re gonna deliver the legs up utilizing your core. Legs come up, legs come up. Now, we’re gonna add the arms.

Faucet, faucet, faucet. Woo-hoo. Faucet the shins. Faucet the shins. Six, 5, 4, three, woo-hoo, two, one.

Hold leaping. Hold leaping, we’re not out the woods but. Sure, drop the pinnacle down. Flip your toes out. Yet another little combo with that leaping, after which I am going to allow you to go.

Gotta end off robust. You are gonna end your class the way you began it, robust and energetic. Now the legs are gonna have enjoyable now. The legs are gonna go, “Wee!” So it is like an open straddle. Does not that really feel good?

Simply that open straddle. Right here we go. Lifting that legs up in that V. Now, will get even funner. Is that phrase? (laughs) How are you gonna carry your head and shoulders off?

They’re matte. And guess what comes subsequent? You bought it. Faucet. (laughs) Faucet. Faucet.

Woo, 4 extra. It is like slightly trampoline right here. 4, three, two, another and convey it down. Woo-hoo! Knee to chest, I do know you all smiling, ‘trigger even when you simply tried it, it is nonetheless enjoyable, proper? Maintain it right here, simply take your proper strap.

We’re simply gonna stretch. Put your proper strap in. There we go, take the leg down. You deserve a pleasant stretch. Superb work in the present day.

My coronary heart fee is up identical to yours, so take jiffy simply to deliver it again all the way down to a standard coronary heart fee. Drop that hip. Give these beautiful hamstrings a pleasant stretch. All proper, stick it out to the facet. The adductors.

Interior thighs. And let’s take it to the iliotibial band. Woo, I undoubtedly really feel that iliotibial band. Drop that hip down. Lengthy waist, internally rotate it.

Do not leap out on me proper now. End the category with these stretches. These are simply as invaluable as all that cardio that we did, and all of the energy coaching. Simply as invaluable. All proper rapidly, change different facet.

Get that foot in. Put that foot down. Oh, there’s that hip flex stretch. Drop the hips down, lengthy waist. Hamstring, when you wanna deliver it additional, when you’ve bought some versatile folks right here, we will pull slightly bit extra.

Ooh, after which open out to the facet. There we go, that good stretch. Internally rotate it. Iliotibial band, drop that hip. Hold that hip down on the mat as a lot as you possibly can.

Shaky shake, you are gonna really feel your legs shake slightly bit. That is an excellent factor, they’re stretching. All proper, come again to heart. Take that strap down. Bend your knees into your chest.

One final little hug. Give your self a pleasant hug. All of us want slightly little bit of self-love. Good little hug goes a great distance. Let’s flip to your facet.

Sit up good and tall. The way you feeling? Feeling good. See, that is that feeling I used to be telling you about. You’re feeling actually good now.

Attain your fingers over your head. Seize ahold of your proper wrist, slightly facet stretch. Thanks a lot for becoming a member of me in the present day. I had a lot enjoyable educating that class. I hope you had simply as a lot enjoyable doing it.

Change to the opposite facet. And launch. Let’s roll up, end off with a rolldown to realign the backbone. Gonna get deep breath in. Exhale, chin to chest, curl down.

Attain to the ground. Roll all the way in which up, and pull your shoulder blades down. Thanks, all people. Have an incredible day. See you once more proper right here.



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