Okay. So now we're going to transition into running and pelvic tilt. So you want to lie down this or cool-down exercises just like you did in the beginning. Good. I'm going to put it back on to the springs that you started the foot work with. So we're going to be either on three or four springs, depending on your level, and we're going to keep your toes for you, um, parallel. But that's what your legs work with.
Most people are gonna work with a little bit of a [inaudible] stance, just a tiny bit open. But I want it to look, feel good for your body. So for your legs, we're going to keep them just a little bit parallel. And your hips are gonna be right in line, keeping your box. So we have your box, nice and square. Try to drop your tailbone a little bit. Great.
So we're not gripping in those hip flexors and we're gonna use your belly to pull in. I don't want you to squeeze all the way out and then bend right back and we're gonna work into our running. Okay? So we're going to go all the way out, pulling in and up. Nice job. Stay there and now I want you to imagine a barbershop pole with the red and white stripes going around and so from your hip bones, where did they go?
There they are from your hip bones. I want you to imagine those red and white stripes circling all the way out so that we feel that all the way down to your heels and now I want you to keep all those muscles engaged like that. As you stretch down, push down your heels to three and pull them up to three. Holding here on a scale of one to 10 you should feel your outer thighs and your glutes. At least a seven if not, you're aiming for a 10 let's try that one more time. As we push down, we're lengthening your lower back. You're trying to think of stretching all of the lower vertebra and now strap in, squeeze to pull them up. Good one last time. I want to also add the opposition. Go ahead and stretch down.
Your belly is pulling in and up while your lower back. Stretching through. Really getting good high and pull it all up. Now you might be thinking, Monica, this is the fourth one of foot work, but now we're going to do it one leg at a time. So now keep one leg that much engaged and Ben one knee up to the ceiling. Good. So as this leg goes down, it rolled in a little bit. The knees, I need all of this. It's working. And to bring that heel up, you're gonna do that same thing. At least a seven if not a 10. Good. And then this one goes down and now wrap in. Squeeze.
I'd like to see you pull the machine back just a couple more inches before it bends. Oh, love it. That's it. Pulling. Good. So right now they're kind of passing each other. They almost stop and talk. And then you'd go onto the other leg and now hold it here. We're just a tiny bit shifting out with the bottom when the heel goes down. So make sure your bombs stays square. Good. Fantastic.
That's more bounced, especially on the right hip. Keep that right hip under you as you do it. Good. Now go ahead and pick up that tempo. Good. So we're at a run. So now this is one legged tendons stretched from the foot work quicker pace, but we still have that in and up. We have that length of that tailbone and our outer thighs and our bottom should be on fire. Last set and bend both knees and come in.
Very nice. Good work. Now we're going to do pelvic tilt. So our arches are going to be on the corners now just like the foot work, um, the headpieces up. So that's really nice. Want to make sure that's perfect angle on your body. So we want to have the foot just a little bit turned out on the pelvic tilt. It is super important that we pay attention to where is that turnout coming from?
So you want your knee to always point between your big toe and your little toe. Okay. So if maybe your knee, if your knee was, a lot of times when I say keep turning out, people turn out their foot more, but their knee joint doesn't move at all. Meaning that they're not turning out from their hip, they're just turning out from the knee down. So be real careful that you have the knee pointing between the big toe and the little toe. If you're able to turn out your foot more, that's great, but you need to also turn out your knee joint more. Turn out the hip more so that looks really good.
When we lift our bottom right now your knees are going to want to come in so that the quads are more dominant. Muscle groups help out. I knew I want you to keep paying attention that they stayed, that turned out. But before we even begin, I want you to think Belize in and up, right? And we're not going to just crunch into a tight pelvic tilt. I want you to keep thinking about that long spine continuing to a tail and it's like I'm holding your tail and we're going gonna pull even longer this way.
And when we lift our tailbone, it's going to lengthen towards me as you're lifting two and then the next bone and then the next phone and then that's perfect right there. Good. Sometimes to find this range I'm going to have you continue up so that we can really make sure that we're finding the right placement on this. So keep coming up until all your weight is on your shoulder blades, your head and your feet. And now go ahead and roll down one bone at a time. I love how you're articulating. As you're going down, you're also thinking about laying fitting out. Fantastic.
Go all the way down to your tailbone. Good and do that one more time so we can easily push our feet into the bar to lift your bottom up. And that again uses your quads, but it's much nicer if we really work the area. We want to see a difference. So think of your hamstrings, squeeze your seat. Good. Engage those as you lengthen em. Lift. Good, great job. Making almost a straight line from your shoulders to your knees and you didn't let the carriage move at all, which is fantastic.
The stay here and place your hands together as if you're praying right under right flush on the mat. Good. And we're going to now roll down dropping your ribs a little more, lengthening out a little bit. Good. Once your bottom feels your hands, hold it there so you don't want to squish your hands at all. You want to be able to keep your palms together instead of your hands going flat. And we'll do a couple like that. Use your hamstrings and your bottom to take the carriage out. Lengthen out, out, out.
And now pull in with your naval, trying to get your waistband to the mat and hamstrings and bottom. And as you come in, make sure your knees are pointing between your big toe and little toe. One more like that. That's perfect. And laying thinning out with those ribs in. Now hold it in and you're going to take your arms and just let them lie down flat. Good. And let's do seven more.
Keeping that bottom at that height and pulling in and long waist good and very nice and even pulling in in, in [inaudible]. As we get more advanced, we do our running and our footwork on two springs, making it really challenging on our bottom and our hamstrings to pull in the machine and to keep it stable. So as we start, we do it here on the four or three springs. We'll do one more after this really lengthening out. Nice. One more hamstrings and seat eights. Lengthening. Staying here. This is the most delicious part of your workout. Roll down one bone at a time till your tailbones down.
Slide your feet together and then slide your knees together and just give yourself a hug and you are all set with the basic reformer. Nice job, Maria.