Hi everybody. I am going to do a very brief latter barrel segment. I'm going to call it rather than a workout and I would, my opinion would be to put this along with maybe a jump board or some chair or something different. This is going to be short box on the ladder barrel and a little bit of prone back. Obviously back extension with some arm work. So kind of small short little piece but a move your client around, move yourself around occasionally and know, you know, change it up and don't maybe always do short box on the reformer. This is so nice to do it up on the ladder girl because of this beautiful curve to get the body to rent, you know, use this and round over a, so we're doing short box, round, flat side bend, twist, climate tree.
I'm going to do a side over or bleak thing and then some prone back extension with some arm work. So here we go, 10 15 minutes. So I'm five three ish. I'm sitting between the first and second screw is how I learned to set up and more toward the front is better because then I've got all of that space to round two. If you start too far back, you don't have as much opportunity, but you may not want the opportunity. That's where I'm just going to set myself up and my feet are hooked in very firm into the first ladder rung. My heels are solid on the bar. This is important I think to set up and look at your feet, you know, take a second. Are Your ankles curled or your, you know, we want is balanced feed is parallel as possible.
Really feel the strength in your legs and that's set up in there. I've got about a fist with between my knees, two ankles, some slightly abducting, but also abducting. I'm solid in my legs. All right, so I'm going to send my shoulders down and just sit for a moment right up on your sit bones. Establish your axial length. Let's just take a nice deep inhale and our exhale is going to start rolling us back. So these won't be fast movements. I'm going to round back. I'm floating my arms up. Now the first one, I'm just going to take myself to level with the a barrel pause.
Exhale, curl up. Rounding over knees still parallel. Shoulders down and elbows above the knees. Okay, you can stay with that if you want to or I'm going to go a lot further back. What I mean there is I'll feel my sacred Minh Lumbar, get onto that barrel. Now I'm going to enjoy going over the barrel, ah, and open up my hip flexors, which tend to be a little grippy and you know, whatever.
I'm going to circle arms and pick up my ribs and get in with my stomach in with the stomach and once again into that beautiful c curve and I'll do that probably twice more. So starting with the c curve, feel the barrel place, your sake room is start extending the leg. So those are the hamstrings helping me extend my knees and my hips. You can do anything with your arms that feels good to you today. This is what's feeling good to me. I'm going to wrap it around.
Pull the stomach up to the rib cage round over and I'm taking one more.
Well, maybe shoot for four repetitions and I think I'll put my hands on top of my head so that I can continue reaching my head up into my hands. Shoulders down, and I'm going to lean back. Now I like to look down slightly rather than up. I like to feel that I'm putting the weight of my head in this compartment of my body, not behind me. So that's helps me stay more in control of my rib cage. If you know yourself to be a rib popper, that might be a place for you cause a lot of rib control.
Let's take the arms out here and I'm going to go to the ocean. Turn my lung. I'm going to go up and twist. Feel your heels. The point of contact where your heels are on the barrel. Steady should be the same contact there.
Lift the heart, swing the lungs around, lift the heart and swing the lung around. So if I go into twist with the tilt, I'm going to go in with the arms here, tilting back slightly. I'm going to take myself around the world, arms up and center, changing up the arm gestures and the Porta Bra I like doing because I think it continues to add challenge, not only physically, but mentally. Keeping your heels in the same contact lift as you rotate, then come home and open. Invite the strength, Lean, control the ribs, and one more each side. So invite the space we twist and hinge center and open once again to wist hinge lift.
And I forgot my hamstring stretch in there as my transition. That's okay. I'll take it now. We'll go those hips back.
You might not get your knee fully straightened. Let's try to avoid that collapse. You know, that's not our holidays. We want to really strengthen and linkedin. So today your knee might not be completely straightening. Be careful that this shoulder doesn't advance either. Okay. Opposite hand, opposite hand. I'm going to put one on my heel. I'm going to flex point.
Flex point, flex point. Circle the foot. You're inside a big bowl, your foot's a spatula. I'm trying to get all of the stuff off the inside of that ball. Okay, other way, make it mean something to circle your foot.
Then the elbows to bring the thigh up and toward the body. Opening the back of that hip.
This might be where you, it's a lot. I'm going to go further down though guys, and feel free. It'd be great to have a spotter. Someone would stand in, kind of hold me with this leg. I feel safe with my foot on the trail on the ladder. Ah, great place to open up the chest. Circle the arms if you'd like. Here we go. Climb up your tree, climb up the tree, bend your other knee, bring your body to the leg. Good things come in threes. So here we go. Going back, climb down, organize and square that pelvis, taking that spine long and over. You really got to trust yourself or your partner, your teacher to spot you.
Flex. I'm still trying to think of getting up out of my lumbar spine and now spatula the foot.
Thinking of pressing my sit bones toward the ladder, the wood portion.
So anchor both feet just for a second. Level your hamstrings or even the mount. Okay, so next to go into some side work. So I'm gonna face you turning onto the hip. I've still got my top foot on the top rung, flexed foot, hard pull up into the wood. Bottom foot is parallel. Bottom leg. And for just a moment, support yourself with this arm. This leg, the inner thigh is really responsible. Give it a job. You've got to f from this leg so it supports the knee, but it's going to help you lift yourself up. You're standing on that leg. Okay, so I'm going to start one time. Do with my hands behind my head. Just one.
I'm going to go over. Inhale.
Holding the leg there. Can Amy keep your leg here as she does? One or two obliques. Inhale. The lay has to telescope
One basic with hands behind head.
And we go over, inhale, exhale, and up and over. Exhale em up, hold re stretch and finish. Okay. Prone. What I have is with this today is first just let's rest the back. So frog your rounded that get images for traditional, the sack of potatoes heavy.
Of course I measured it for myself and I'm going to organize myself. I'm going to slide my erms down, add duct the barrel, parallel the legs, draped the head and chest, organize the arms now by the sides. I'm going to lift my chest and reaching the arms and I want to come just to kind of super woman pose as I kind of call it. And I've got to be mindful of this portion of my rib cage, not resting lift re and let's go ahead and melt to come over and drop the arms. And again, so the arms, I'm gonna lift. Find your hamstrings, find your back. Hold this time.
Take your arms out to the side. We're going to lower three times only and lift and lower and arms in line with the back. Let's lower and pause for a moment. Coming back up. I'm going to do something from the arms springs on the reform on the Cadillac and I'm going to do a rowing, a swimming with my arms.
Resist the urge to tighten and lift rather. Oh, just get in there and melt.
Nice place to give some variety for your clients and for yourself. Thank you very much.