Hi, today we're going to do a pretty free flowing full body, pretty strong level class. So I'm the hope you're up for that. That's what I'm thinking. So right now I have a baby arc on the reformer. If you don't have one of those available to you, you could use a stent barrel, a ball, a Bosu, any of those things. Um, and I have one spring set on the reformer. So positioning ourselves a bit back from the foot bar so you have enough room to move your spine in between the reformer and your body and your legs rather.
So taking a moment, finding your weight over both feet. Feel that the arms are reaching for the Flores. The top of the head reaches upwards, lengthening through this space in the waist.
Reach down and place your hands on the edge of the carriage and from there go into a tilted pelvis. So we're going to tilt the tailbone upwards. We're going to flatten out the spine here. Inhale. Now take that flat fine. Spine forward on the diagonal. Feel the head in line with the shoulders. The spine is lengthening as it reaches forward and the next house draw under with the pelvis, curling
We're going to keep the spine long with the abdominals drawn back towards the spine for protection. As we slide the spine forward, it's almost like a standing elephant and then curling the spine back in, drawing the shoulders around the front of the body and forward the Scapula is what I mean by that, and flattening out the spinal. Do two more. Taking the back long. I feel that there's a sense of the pelvis and the ribs traveling away from one another. The front ribs stay connected to the back ribs so the back is not overextended and then we round the spine drawing and deeply through the center of the body, shoulders dropping away from the ears and flattening out the back. Last time, stretch out and around just mobilizing the spine at this point. From there they carriage stops.
We roll ourselves up, stacking ride over the lakes and bend over. And just while you're here, set your springs up for a footwork.
Bring the arms around here, aside the Lao that had to come forward. The arms reach forward for the knees. We're just going to roll back up until we're sitting upright again. Inhale, exhale to roll backwards. Feeling the back. Just find the shape of the arc as it cascades over the top. Reach the arms around to the sides and forward and roll the spine back up all the way. Just one more time, rolling backwards, letting the back just mold into the arc.
Reach around eyes forward, arms forward, and roll all the way up. Take the hands behind the head here and press the head into the hands and then without pushing ahead forward, roll yourself backwards. Creating like a cradle for the head with the hands. Once again into extension we go inhale and exhale. Keep the head reaching into the hands as we lift in, just hover right at the bottom of the rib cage in here we go back keeping the lower abdominals engaged and keeping the abdominals engaged.
Full stop XL to lift. So my suggestion for us all is that we don't just relax over the art, but instead it's a working elongated of the abdominals. Inhale to stretch back and XL. It's a float just below the bottom ribs deepening the abdominals into the barrel. Once again, I'm not leading with my head, I'm not thrusting my head forward. I'm just almost even using my head as a weight to make the abdominal work fairly challenging or more challenging than it would be if I were pushing my head forward. Reaching back and lifting up. I like to give myself like, Oh one two three count here at the top to deepen last two.
And now just take the spine over the top on the diagonal and lift on the diagonal. Inhale as we go over the top exhale we keep again, head press into the hands as they just float up off that bottom ribs. Inhale going over the top
Heel over at the top. Excellent to lift, find center.
Put up your foot bar and come again to lie down on your back. Lining the feet up with the heels on the foot. Bar. Feet are parallel to one another. Check that you're even on your carriage. Arms down to your sides. Breathing into prepare. Breathe out. As we now tuck the tailbone under and start wheeling the pelvis up.
We're coming up into a bridge or a pelvic curl or a bottom lift, or however you know this. Exercise, pausing at the top, opening through the front of the hips. And now exhale, starting from the neck. Allow the breastbone to travel away from the face. Roll the spine down the reformer, one bone at a time. Working specifically to mobilize the lower spinal area until we drop all the way back through the pelvis. Inhale, exhale. Rounding the lower spine. Reach the knees forward and out energetically to create more space for yourself.
Inhale and exhale to roll down chest, the individual bones of the ribs, the five bones, but we'll tween the ribs in the pelvis. And finally the pelvis drops itself down and back and exhale, lifting up, pausing here, and then to take the left leg off the foot bar, I'm gonna roll the spine down. Just one leg in the air. One leg in the air is equalizing pressure or finding the middle of the spine and heel as the pelvis drops. Exhale as the pelvis tucks and we lift it back up, rolling the spine back up to the top. Inhale to pause and exhale HSA roll down and he'll at the bottom is the pelvis touches. Exhale to lift up at the top, place the left foot on the bar, find your stability, pick the right leg.
And now we're rounding the spine down deeply. Flexing through the lower spine. Feel that the arms are reaching all the time, reaching long stretching away from the ears. Exhale as we lift up the leg that's in the or, just stays held at that 90 degree angle and rolling down the angle will look like it's changing as the spine is changing. But the angle from the hip never really changes at all. Exhaling to lift up, placing the foot back down on the bar, leveling out the pelvis and finding your way all the way back down. When you arrive at a neutral pelvis, place the heels of the feet on or get ready for foot.
Work on your heels about parallel feet. And we reach out, straightening the knees all the way and pull the reformer in and find the backs of the legs as you stretch and resist as you come in and press out and visualize here the spring sting. Long as we're bending the knees. Now that's impossible, right? But it will create, I hope or feel in your body, a sense of the body staying long, pulling ourselves in. So quite obviously we must work against the tension, but I want us to also work with the release of tension as we come in. Allow the rib bones to be heavy, the shoulder bones to be heavy.
It was working to warm up the whole body here. Last three out
Feel the neck and spinal length and has the knees come in last too,
And we'll do five more
So I'm envisioning my heel sliding towards one another on the foot bar as I move. Now that doesn't mean the position that I've put my legs in is changing at all. I just creating a contraction, a drawing in Warren's, not just with the lay eggs but also with the center of the body
So from here we're going to swivel the heels and the toes inwards and bend the knees working towards internal rotation of the hips. So I want you to keep your knees together as long as you can. Only at the last moment. Allow them to separate and then bring them directly back together and reach out. And then the knees come right back together and reach out.
Keep them connected as long as you possibly can. Feel the work in the in seams of the legs.
That's bending that foot pushes into the foot bar just as much as the opposite heel is dropping and stretching underneath. And we'll do this four more times to reach and left. Reach and lift three and left and left last two to one and one [inaudible] and then bend the knees and bring the carriage. Turn to your side to help yourself adjust your springs so that you now have one spring connected to the reformer. We're going to do abdominals with legs and straps.
So turning around to face the back of the reformer. Bring the knees into the straps, just yourself so that your about, I dunno, four inches away from the shoulder blocks or so he lands on the knees, shift back just a little bit and then lift one leg at a time. And then with control, we're gonna roll our spine down into the mat. I feel that the hands help you to do that with control. Once you're all the way down and it just do the double leg stretch here.
So we reached the legs and the arms and we press the arms around through space, curling the body to the legs. Inhale [inaudible] and drawing and words and reaching and drawing and width and reaching and drawing and rents. So feel as though the legs are being pulled from or right underneath the rib cage. Feel an activity in the arms so that there's an expansion in the body. And then a contraction and expansion and a contraction.
We'll do four more [inaudible] and three and around and two and around last one. NRL. So holding onto the knees, giving ourselves just a moment to reconnect. Reach back, hands behind your head, stretch the legs out in the center and then rotate the body towards the thighs as the knees bend center and rotate and lift and center. So as you're going through that center line, try to keep the body elevated. We're not dropping the body down as we come to center, but instead looking for more height all the time.
We'll do five more year out and bend in and reach and five Oh, I don't know if I can make it to five, but I'll try.
Take the hands to the knees and start just finding your way back up with just as much integrity as you did on the way down. Let's see here for just a moment, drawing the knees into the chest and did a little rock back and our OCHA and our rock back, which is harder than it seems. And a rock. Oh yeah, it is. And our [inaudible]. One more time. Rock back and Rocca and then place. Take the knees out of the straps, turn to your side so that you're lying down on your side.
We're going to lie down on the bottom arm. And so I've just threaded my arm through the two shoulder blocks. I'm going to take my bottom foot and push out on the reformer so that I can put my top like inside of the strap at the knee.
It's going to open the knee and and open the knee and and open. And so just working here with control
Yeah, last one. And then from the bottom, just lift the whole leg. Draw a big circle with that knee.
So your neck in alignment with the rest of your spine. That's a good idea to be mindful of impressing the feet into one another as we separate the knees. Last three,
And last time,
This is where it's going to get a little fun in my opinion, so we're going to take the hands and place them on the hooks where the straps live. I'm going to lift the fee on linked in the legs up towards the ceiling for a small corkscrew. Inhale as you take your hips over to the left, exhale as you make a small circle across to the other hip and center. Inhale as we go to the right, reach down around and slice through center. We'll just do one more on each side. Reach down all round and slice through center.
Reach down all round and slice through center, keeping the legs extended. Reach for your straps, holding the straps in your hands just over your shoulders. Start to lower your legs to the point that you can maintain control through your spine. Your head rest should be down. Inhale, lift the legs and press the arms to the mat. Excellent
Take a hold of the handles. I'm going to go straight into control, balance and advanced corkscrew. So we take the legs out again on that low diagonal line. Lift them to vertical. Roll this fine
We're gonna build the spine so we flatten out the back. Then one leg continues to reach down into the well as the opposite leg lifts and reaches up into the ceiling. The elbows are still wide and we sweat reaching up and also down and switch. So just as much as the one leg is lifting and reaching away, the leg that's pulling down towards your body is pulling away, down into your reaching. Think knees are strong and straight reaching.
I'm gonna do one more on each side. Take both legs down to parallel. Take the legs to the left, roll down the left side of the spine. Take the legs down towards the foot bar. Reach across, roll up the right side of the spine and unwind and center. Inhale as we go the other way. Watch the line of the pelvis.
Keep it level roll down that side of the spine. Swing round. Roll up the opposite side and unwind again. Inhale, reach down,
We're gonna stretch the left leg forward, pressing equally back through the right leg, the one on the bar,
Step your left foot onto the foot bar, both feet point and we guy they were former away
I'm bringing the reformer home with control. Turn around. Reach down, placing the hands on the foot bar, stepping the heels of the feet back up against the shoulder blocks and lowering ourselves down into our elephant position. So the tailbone is reaching up towards the ceiling. The rest of the spine comes into alignment with it. When we inhale and reach the legs back, lift the toes, press the heels into the reformance. Slide the carriage back in. Inhale, reach out. Looking for a long extended spine here, anorexia and pulling back.
Spine gets longer and longer as that carriage comes in. Last time, feel the shoulder blades reaching backwards towards the hips. Step the right hand closer to the left hand, both arm straight spine still along. Lift the right leg up and back behind you. So now your head in your, your right foot are on a long diagonal. We're going to take the left leg back and in. As Lesley comes in, we lift the right leg higher and back. Lift the right leg and back and lifting up, and then take the leg back around. Readjust the right hand, find your position in center.
Step the left foot arm over. The left leg reaches up in back. We draw that long extended line from the foot through the top of the head. So you reached the right here and draw the right heel back underneath us. Inhale as it goes back and exhale as we draw in underneath us.
And just one more here, drawing in underneath us. Let's take the arm across. Set the foot down, step into the center. Let's be careful. This is all done in a very light spring. Take again, the right leg out to the side, lifted up and then bend it so you're dragging it behind you. Leaning slightly away from the foot bar, but it be careful that you're not pulling it too much, that it will come under those opening up through the front of the hair. Stretch that leg out. Slice it back in place. Lift the left leg out to the side.
Roll the hip open. Bend the knee and it opening. Hang. Stretch that leg, Huh? And step back in. All right, so I still have my red spring on. Some of us might want to go to a red and a blue. That's a personal choice. I like the red, so I'm going to stick with it.
We're going to step our feet back into the head rest, lower the body forward over the bar in a bend the arms wide. Keep the body low as you straight in your arms and then bend in over the foot bar straight in the arms and bending over the foot bar. We're going to do one more. Stabilizing the shoulder and bending from there. Straighten the arms, press back with straight arms. Bend the elbows wide.
Pull in with Ben terms over the foot bar and straighten. Reach out. Keep the legs strong, bent, pulling over the foot bar and straight in reach bed. Pull in over the foot, bar and straight and we're taking it the other way. We bet we reach. Keep the abdominals as your focus all the time.
Come all the way in bend. Press out. Feel the heels reaching back as the spine comes over the top bend. Reach out and come all the way in. Gently come onto your knees and sit back on your features. Allow the arms to rest out over the foot bar for a moment, and then when you ready, come up and position the food so that they're up against the shoulder blocks going to come forward over the knees.
Can I bring our bodies forward into an arc? Into the down stretch. And from there we just reach back. Feel the heels of the feet. Press back. Where does the spine arc step over the bar? I can reach out and pretty actively press back through the heels as the hips press forward using the hamstrings in the abdominals to stabilize that pelvic position. One more like that. Reach out and pull in from here.
We round this fine. Hold that nice knee stretch position. Flatten out the back. Press back through the legs a little bit more. Room to move. Now, reach all the way through the down stretch. Hold that. Keep the heels back. As we round the spine, the carriage stays still flatten out the back. Reach out with the legs and lift up and to make it one, take it one more step around the spine.
Straighten out the back, press down with the body and the arms. Careful with your shoulders here. Reach out with the lengths and lift all the way back through. Well miss fine again and take the feet away from the shoulder blocks. And once again, just allow the arms to rest on the foot bar as you sit down and find a little shoulder stretch.
So coming up from there, turning your body around. Oops, still on one spring. It's kind of cool. I've been on one spring for quite awhile now. Might even stick with it for the rest of the class. We'll just have to see. I'm stretching the legs out. Ooh, I don't think I can actually promise that after all, straighten the arms out in front of you for rowing. Lifting the back long.
Inhale to bend the elbows. Xcel to curl the spine downwards. Feel the pelvis roll out from underneath you. Inhale, reach the arms out. Exhale, take the arms behind you. Do you take your body forward over your legs, then reach down, then up with the arms, the shoulders cycle through the shoulder, joints, the arms. Do they come all the way back in front and we roll the spine up. Inhale to bend the arms. Exhale, curl the spine. Starting from the pelvis.
Keep your eyes straight ahead on the horizon. Inhale the arms reach out. Exhale, we fold in half pressing the arms behind us. I like to try to keep my carriage still at that juncture. Then reach down first then. Huh? Spiraling in the shoulder joints. Keep the spine reaching long over the legs. Arms come together in front of you.
And we roll out three more in here. XL. As we reach excellence, we take it all the way back. Arms come down then then around to the front and um, working with our breasts. Okay. All right Ms. Now exhale. Inhale, reach and cycle around through sitting tall here, keeping the arms out straight. I was just going to go into a wide arm chest expansion.
So we the arms lifting the spine and back and again, exhale, open the arms, keep the back straight
Then do five bicep cross and two using this, not only to work our arms, but also to work our abs in that low position to one, find the 90 degree and go at the elbow. Start elevating the spine, lifting the arms, sliding the arms up through the straps and coming back up right in heel. The elbows bend. Exhale, we curl drawing in deeply. Shoulderblades five bicep curls. One working deeply through the center of the body.
When I'm on the bar straight when I'm down to the head rest from here, reach this both side bodies long as you, your um, supporting arm parallel to the floor. Now round the spine, reaching that top arm around to the bar, twisting the body. Inhale as we open and lift the spine back and reach out in here. Shoulder blade on the bottom, slides under and forward. Exhale, feel the whole bottom side ribs reaching around and connecting to that Scapula that supporting you in him as we open and exhale as we left. And one more are we going to change it at the bottom? Exhale as we wrap around to the bar, place that hand down.
Adjust the other arm so that your arms are now parallel to your shoulders and bend your arms, pulling the foot bar apart and reach out. Keep the rotation in the spine. That's just a cue that works really well for me. The sense of sliding my hands outwards on this foot barn or stretching the foot bar to feel more sensation in my upper back. Reaching out to straight arms. We'll do three extensions. So looking up, leading through the top of that, feeling the spine, lift up, using the arms to hold the chest square
I hope I don't need to tell you to keep your self supported. Working from the front and the back of the body. Reach back down. Return the supporting arm to the center. Unwind the spine and lift all the way out with that arm off the bar. Reach up and then reach over.
Nice long side stretch there. Take the spine, bend forward over your legs and roll through center and lift up turn sides or changed direction. Setting yourself up for the mermaid on the opposite side. So opposite arm on the bar. Straight Elba. We're going to reach out. Oh I'm, that's on the bar. Comes parallel to the floor. That arm stays under. Control.
The scapula on the supporting arm reaches around the bottom side of the ribs, lifts up and connects. We opened back out and we left letting that that uh, opposite hip dropped down. So I actually am letting my hip drift up so I can look to keep both sides. Bodies Long. That's my intention in this exercise today. Reaching all the way across. Unwind, inhale
Last time here. This is where we stay. Come around to the bar. We adjust that supporting. I'm around to the side and then squaring the shoulders towards the bar and your bending the arms. Feel the upper back working powerfully and stretch and vending the arms, both arms working as we reach back out and bending me arms. Reach back out. Holding here. We then lift the eyes.
Start to slide the spine up, working the spine up into the foot bar and reach, ah, drawing the abdominals up and away from the thighbone and lifting up. And one more. Yeah, lifting up, reaching back down, taking the left arm back to the center or the supporting on the initial supporting or we open the body back. We lift the body. Yeah, I'm all the way in. Take the supporting arm off the football. Reach up through the side of the body and then stretch over to the side and lift up. Okay, so come all the way up. I'm gonna stick with that red spring. We're going to take the foot bar down the twist. Okay. So
Rotate and slide. Last one, reach out. I'm going to cross and under lift Baca. Slide in. Stabilize. Step to the left
I like to take a minute and make sure I'm nice and ready so that when I'm up I'm already under control and here we go. The carriage moves, the pelvis comes under and around. We look back, lift back up and pike the hips in and reach out and twist. Reach back and left. Reach and twist. Reach back and left. Stepping down and coming in. Okay.
Come back and hike the carriage back in. Take the carriage down. Undulate through the spine, lifting the eyes and dropping the hips through. Reach back and all the way. I think two's enough for me today. I feel free to go on if you want to be around to the other side. Fun Our moment of control and step in and we take the carriage out with the whole of us. Reaches out the heels, reach into the bar, we lift the chest up, lift back and draw in with the abdominals. Reach out, allow the Poas to reach through. Look up, come back and draw and stepping in and stepping down.
I hope my straps in my thumbs are going to reach the arms up extending through the upper spine, reaching back ribbon, the Elvis and the elbows forward towards the straps as the hands reach backwards and then bring the arms in the body upright and finally bring the hands back to parallel. Inhale, let's rotate in the shoulders, keeping the spine stow. Exhale. Feel the whole body link. Then in rate, press up into your straps. Inhale, elbows bend coming underneath the straps and exhale, return to the start position. Two more in here, just arms XL, spy, Nan arms. Inhale, just arms bent. Exhale, spine returned and arms return. Inhale, we reach x, we lengthen out. Rebound, return, place his straps back. Well finished the way we started just at the end of the reformer. You're welcome to change the spring back to a red. I'm happy with the blue.
I'm going to do a little bit of rotation here. So you're gonna reach forward. Rounding the spine down. Place both hands on the, say one side of the carriage. Look down at your pelvis and see that it's squared. And then extend through the hips and then press the carriage out. So you're reaching out into that elongated line we started with, but also creating a bit of a side bend as well.
And then draw in on the abdominals and bring the carriage home and then re extend the spine. So moving like a wave, allow the head to lift. Last. Reach out and around to this side and drawing him.
And around last one here, reaching out and rounding him
Just lifting arms. Inhale, gathering energy and press the arms down to your sides.