Class #1482

Spine Corrector Workout

40 min - Class
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Get ready to work hard in this Spine Corrector Workout with Dana Santi. She teaches a lot of deep core work to make this a challenging class. Dana also adds many variations of Reformer exercises including the Rowing Series, Short Box Series, Front Splits, and more.
What You'll Need: Spine Corrector

About This Video

Feb 04, 2014
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Transcript

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Hi, my name is Dana Santi, and today we are going to have a good time on the spine corrector. So what I want you to do is lie down, bring your tailbones real far forward, and we're going to start with the a hundred so bring your knees into your chest. Okay, now reach those arms out and from here, keep those arms nice and activated. Don't use the barrel as a lounge, okay? Kind of keep reaching up and away from it. So you do your, your back touches it, but we're not laying on it, okay? We're not lounging.

Lounging is not allowed from here. Stretch those legs out. Squeeze those heels tight together and pump and breathe. Inhale and exhale strong arms too. And exhale and really pull the abs away from the hip flexors. Squeeze under the bottom.

So get into those upper inner thighs. Take as much pressure off those legs as you can and exhale and inhale and exhale. That's it. Strong arms. Inhale and exhale. And one more breath. Inhale and exhale. Bring your knees into your chest. Place your hands behind your head.

From here. I want your knees to line up with the hip bone and we do your footwork. So take the legs, press them out and pull in and knee just to the hip and too, and pull it in. We'll do five and three, pull it in and four, pull it in and five, pull it in, knees together, feet together. Curl your feet around that bar and press it out and pull it in and too and pull it in. That's it. Strong arms. Keep them activated. Pull it in, press and pull it in over your left, half of your hands a little bit. Press and pull it in. Now, push through your heels and press it out.

Now schoolies the legs tight and two and just to the hip and three and pull it in there for and pull it in and five and pull it in. Press the legs out, stretch the toes and flex and two and flex and three and flex and four and flex five flex six. This is a good time, and seven and flex and eight and flex and nine and flex and 10 and bring the knees back in. Take the hands, reach him forward. Hold the front of your barrel. Okay. Stretch the legs out nice and long. And now circle the legs. So open. Now lengthen the legs out of the hips and home, and two and home, and three, that's it.

And up and four. And now reverse it and down and open and two and open and three and open, and four. And bring the knees in towards your shoulders. So really stretch it in. And here's your frog. Press the legs out and squeeze. Pullback in stretch two and pull it in.

Two more. Stretch three and pull it in. Make those inner thighs work and four and pull it in. Rest the feet down in front of you. And now I want you to slide your bottom back into the crevice of the barrel. So come, yes. Now lie all the way back. Reach those arms behind you.

Stretch the legs along in front. Here's your roll up. So your arms come up, Chin into the chest. Roll up, round over, stretch, stretch, stretch and roll back down. Squeeze the bottom and again, roll up. Round over. Stretch. Yes. Stretch. Keep pulling away. Stretch and roll back down. That's it. And again, and roll up.

Tried to press the palm straight down to the floor like you're pushing two magic circles and keep them. Yes. Keep them nice and strong. Squeeze the bottom and one more time cause that feels good. Roll Up. Round over. Stretch, stretch, stretch and roll back down. Squeeze the bottom and home. Bring your right knee into your chest, Chin into your chest and you're going to PR.

You're going to bring your tailbone a little bit more forward on this one. Okay. Right where we were for the a hundred we start your stomach series. Okay, so your single leg pull, you're going to give that leg two poles. Arms are nice and strong and pull, pull, switch, pull, pull. Two, two, stretch, stretch three, three, stretch, stretch four, four, stretch, stretch five, five stretch, stretch six, six and both knees in. Inhale, reach arms and legs up in a way. Here's your double leg. Exhale and pull it in. Inhale, reach, hold it there and exhale, pull it in and inhale, reach, hold it, and exhale, pull it in. Inhale, reach long length of the legs. Pull the abs away and in, one more time.

Inhale, stretch and exhale. Pull it in. Right leg comes up. Single, straight leg. Paul Paul, switch, Paul Paul, two two Paul Paul, three, three Paul, pull. Get the inner thighs working. Pull, pull, pull, pull, stretch, stretch, stretch, stretch, stretch, stretch, hands behind your head. Double leg, lower the legs.

Pull in and lift up and too, and pull in and lift and three and lift for and who lift? Two more. Ladies, five and the lift six and Chris. Cross. Elbow to knee and hold it. Two three, switch and change. Hold two, three, switch and change.

Hold. That's it. Try to keep the elbows wide and switch and change. Hold and switch and change. Whole and switch and change and release. Bring both knees in and now sit yourself up. You're going to sit towards the end of the um, barrel this way. So come a little bit more forward here.

[inaudible] and spine stretch forward. So open your feet up a bit. Push through those heels, reach those arms long in front. Now strong arms, right? She was ready for me. Drop the head down, round over and stretch. Stretch. That's it. So keep reaching the arms out. That's it. Now roll up and try to feel the tailbone attached somehow to some part of that barrel there. Bring the shoulders a little forward, keeping the hips pulled in back this way and drop the head down. Round over and stretch. Keep reaching those arms. Stretch.

And now roll it up. Roll it up. Come to me here a little and that's it. Open chest and drop the head down. Exhale and stretch, stretch, stretch. Keep reaching and roll it up and home. Put your feet together and we're going to row. So press through the heels a bit.

Take your hands in now going slow. Okay, you may roll back to where the lower back touches the barrel. You may not be your own judge. Okay, pull those abs in and now pull and roll back. Nice and round. Hold it now. Arms out, push and reach. Now clasp your hands together. Just make them touch. They don't have to actually class. Just touch. Now open your chest a little.

Now lift up, open those arms and bring it home. And again. Okay, so go back a little less and roll back round a high so it's right in between there. I know it's hard. Arms out. Push and reach. Open the chest, lift through the triceps, open the arms and home and again and roll back. Round. Arms out. Push and reach and lift.

Open and home. And now elbows lifted. Okay, make the arm a little bit more than 90 degrees. Okay, nice and strong. And now lengthen as you go back. Okay, careful on that. Reach through the elbows and reach all the way forward. Back to the tailbone. Do the same ending. Lift up, open and home. And again, [inaudible] and tip and reach and back to the tailbone.

And lift up. Open and home. One more time and tip and reach and back to the tailbone. Lift up, open and home. That's it from your chest. Okay, nice and tall.

Inhale up. Now push those magic circles down. Exhale, resist the circles back up and press as you open again. Inhale up and exhale and inhale. Lift up. Pull this back more and exhale open. One more time. And inhale and exhale. Press and inhale, reach up and exhale, open from your hips. Drop the head, reach out, get a stretch.

Now roll it up, reach to the ceiling and press those two magic circles down again and reach and roll it up. And Lift and press one more time and stretch and roll it up. And Lift and press. Go ahead and give your legs a little cross. Arms come up and behind your head for shaving. Okay.

Make your index finger and your thumbs touch real tight together and press out and up and come back down. Keep those elbows nice and wide too, and come back up. [inaudible] and three and up and four and up. One more. Yes, five. Open the arms, changed the cross and the legs. Inhale and push. Exhale again. Now Open your back and open your chest and open your back and open your chest.

Change your breath. Exhale. Inhale, push, push, push, exhale, and inhale, push and exhale. And inhale, push and release. Okay. Hip circles. So I'm going to have you come back a bit. Put your hands on your handles and inside those we're going to take the legs up. Similar to your corkscrew. Okay? Keep squeezing those heels together. Lift up and circle to the right and up to the left and up and to the right and up and to the left and up and release.

Come forward a bit. Take your feet a little bit wider than they were for your saw. Arms out to the sides. Okay, nice strong arms. Push those circles down and now twist to the right. Drop the head reach.

Now don't let any part of that bottom leave that barrel. Okay? Stay connected to it. Come back up. Twisted and center and twist and reach and stretch. That's it. Pull and come back up and center and twist and reach and stretch.

That's it. Keep those abs lifted and up and center and twist and reach and stretch and up and center. Nice. Close your legs. Now you're going to roll over onto your stomach. We're going to do your swan. Okay. Let's see if you have enough space here. That should be enough. Okay, so you're going to lay over the top.

Take your palms, place them down on the floor or the Mat. Place your forehead down. So come forward a little bit more. There you go. So come more forward a little more. Yup, there you go. Now squeeze the legs nice and tight together. Come a little bit more forward. There you go. Now push the floor away.

Push the mat away and inhale. Lift it up. That's it. Just keep your hands at the connected to the ground. Yep. And then exhale, just come back down. Okay. A little bit. Not so much on it. Lengthen it. There you go. Now do that again. Push the floor away. Push the mat away. Exhale and come back down. Now as you come down, lift your legs up a bit. Squeeze and just lift up. And now push with the arms and come back home and again and down.

So you add a little bit of a rock to it and come back up. That's it. Come more forward. You're right. It's a feel. It feels better and down and come back up. And now your grasshopper. So you go down. Now lift the legs, bend the knees, stretch the legs and beat, beat, beat, beat. As the legs come down, push the arms up and bring it down. Now stretch the legs out first. Now keep those knees close together.

As you bend the knees, stretch the legs and BPPP come back up and again, and lift and Ben and stretch and beat, beat, beat, beat, all the way up. Go ahead. Carefully take your hands, place them back onto the barrel. And now you're gonna bend your knees. Stick them into the little crevice there, and stretch your back the opposite direction. Yes. And now roll over. Sit your bottom inside here. And we're going to do your neck pole. So lie all the way down. Separate your feet a bit. Push through those heels. Double the hands up.

So keep 'em doubled behind your head. And now from here, roll up. Round over. Stretch, stretch, stretch. Now Rolling to sit. And now from here, roll right back down. That's it. Feel that spine lay all the way. Now keep lengthening the spine as it lays all over the top. And again, roll up, round over, stretch, stretch, stretch, roll to sit. And now roll back down. And as you roll, push your head into your hands, your hands into your head and lengthen that spine towards the end.

Pull it away from you again. Roll up, round over, stretch, stretch, stretch and roll too. Sit and roll back down. That's it. And now just one more and just roll up to sit and release. All right, take yourselves, come a little bit more forward. Feet together. Here's your spine twist, so arms out to the sides, pushing those magic circles down. Okay, give me some space in the hip flexors a bit and now twist to the right twist a little more, twist a little more. Stay and come home again and twist. Twist a little more, twist a little more and come home and now breathe with it.

Inhale and exhale. Exhale, exhale and come back home and twist. Exhale, exhale, exhale and come back home. Okay. Stay where you are. Take your hands on your low abs and we're going to do your short box as if we were on the reformer. So nice and easy. Roll back.

Control that little spot there. And now all the way back. Chin into your chest. Okay. Hard. Hard, hard. Yes, we're used to that strap. Exactly. And Roll back and Chin into the chest round and come back up. Yes. And one more time. Roll back.

That's it. Lengthen. Lengthen. Lengthen. While you're there. And now chin into your chest round and come back up. [inaudible]. Okay. From here, take the hands. Just place them behind your head. Okay, nice and strong now, not very far. Just lift and now lengthen as you go back a bit, just a bit and come back up and again and lengthen and come back up and lengthen. Chin down a little and come back up. Reach the arms up and now nice and easy. Stretch over to the right and come back up and stretch to the left. That's it. Lengthen, lengthen, lengthen and come back up and to the right stretch and come back up and to the left. Stretch and come back up. Alright.

Double the hands up behind your head. Twist and reach. Okay, good luck. And reach out. Come back up, twisted and center and twist and reach. That's it. Pull away. Come back up and center and twist and pull the ABS awake and up and center and twist and reach and up and center. Grab underneath that right leg. Here's your tree.

So put your body weight a little forward to me. There you go. Now extend the leg and release and too, and release three. Walk your hands up towards the ankle. Drop the head down. Now take this whole shape back. Okay, so we're going to kind of ease ourself into there. Keep that leg directly up to the ceiling and now walk away from it and walk down. Okay? All the way back. There you go. Chin into your chest. Now walk back up, leave your leg and aim the top of the head towards that knee cap there.

Yes. And walk back down and come back up. There you go. So come up right to there and then back down again and come back up. Stretch, stretch, stretch. Now smooth as you can. Lift yourself up in a way, ah, to where we started. And then bend your knee.

Switch legs, right. This distance never seemed so far. Grab underneath your left leg and extend the leg. One and two and three. Walking up. Drop the head down. Okay, here we go. Ease yourself in. Smooth, smooth, smooth.

And now walk the hands down the leg. Chin into your chest. Come back up. Aim the top of the head towards the knee cap. Pull those abs away from that fi and walk back down again and come back up. Hmm.

And one more time and come back up. Stretch, stretch, stretch. Now using your abs. Ready. Lift yourself up in a way and release. Yes. Side sit-ups. So face this way. One hip in. Yep. Face me. So I'm going to have one leg out and one leg over the top. This way. Okay, so now start up double the hands up behind your head. Okay, from here. Now don't think oh over. Okay.

From here, take the leg and reach out. Reach out, reach out as you go over. And now from here, reach out. Lengthen all the way through that spine. Reach that top leg and come home there.

Give yourself a little extra and go down again. Reach, lengthen long. That's it. Now let these arms help you. Push head into hands and come back up. Uh Huh. And let's do one more and going down. Reach out. Lengthen. Lengthen.

Lengthen both ways. And come back up and home. And switch sides. Okay. Pull that back a little. There you go. And now from here, reach out. Lengthen. Lengthen. Lengthen. That's it. So you can find a stretch in there, right? You just gotta search a little and now come back up. Uh Huh.

And again, and going over. Reach out. Reach out. Now lengthen that away and come back up. And one more time and reach out and come back up and home. Yes. Okay. Turn around and face me like you were. You face this way. We're going to now do kneeling, sidekicks.

So I want the shin part of your leg to end up in the crevice here. [inaudible] all the way forward. And now one hand goes over the top. Okay. Where you feel secure. Take one the other hand, place it behind your head. And now just lift this leg up. Now it's not only going up, okay, it's going out. So reach to each other.

Reached to me here, baby reach. Yes. Okay. You can never, never, never reach enough. Now push your hand into your head. Your head into your hand. That's it. Now from here, take it. Circle around. Stop. One cause the stop is fun. And two and three and four. Push this forward a little. Yep.

And five reverse and five and four reach to me and three and two and one. And bring it down. Yes. Kneel on your knees facing the round part of the barrel. Okay, a nice stretch here. All you have to do is kneel from here. Think chest expansion. So reach those arms out in front.

Nice and long. Pull those abs in and from here reach down to the floor, pushing those magic circles, right. Look to the right, look to the left center and now reach the arms down. Push to me here. [inaudible] and home. And again, an inhale, reach it back and look and look and release. And two more. And inhale, press. That's it. School. Yep. And Look and look [inaudible] and release. One more time.

And reach open chest and look, look and release. And now to the other side. You're kneeling, sidekicks. Bring that forward. There you go. Okay. Hand behind the head. Okay. Give me some arm there. Now reach the leg out. Keep reaching away. You reach so much that in reality there is not a lot of weight on that arm that's on the spine corrector. Okay, keep reaching. Pull those abs in. Press the hips a little forward and circle around.

Stop One circle around. Stop to circle around. Step three, circle around. Step four, circle around. Push five yes. And now reverse one and two and three. Yes. See, it forces the bottom to work and release. Yes, go ahead. Have a seat.

But I want your legs to face the circle part of the barrel. Okay. So you're going to turn around, sit this way and we're onto your teaser. So sit and put your legs around here. Okay, so from here, stretch those legs long. Okay. Come into me a little bit. Yeah. So you're going to, yeah, reach the arms forward. Okay, so now, strong arms, right? Push. Push me, push me there. Now keep that energy the whole time and roll back just to where you can control just to where you controlled now round and come back up.

Press those magic circles. Keep your chest open so you can breathe and reach. That's it. Keep reaching those arms to your toes and come back up. Don't let the energy stop and again and reach and come back up and reach and come back up. Open your chest. Now stay there. Inhale, exhale, inhale, exhale, and release. All right, turn yourselves around and now we're onto your leg series.

So we're going to push your barrel a little forward. Okay, so now you want to be down, so your head and your shoulders, right? Have enough space. You don't want to feel like you've got a flip top head here. Okay, from here, stretch the legs up and let's lower them to 45 degrees. Okay. Pull those abs away from you. Away, away, away. And now circle the legs and circle around. [inaudible] one and two [inaudible] and three come back a little bit and four and five reverse it and five and four.

That's it. Lengthens the thighs. Three reach them even further too. And one. Now your scissors. Take your scissors. Leave the right leg where it is. Take the left leg and lengthen at long stretch, stretch and switch. Stretch, stretch, and switch. Stretch, stretch. So think more out, not necessarily down but out. And switch and switch and switch and keep both feet together. Now take a walk. Walk down. Two, three, four, five, six up to three, four, five, six down to four. Five, six up to four. Five, six down to three. Four, five, six up to three, four, five, six. Ride that bike. So press the leg, let the foot touch the tip of the barrel and switch and change. That's it. Pedal forward and peddle forward. One more on each leg.

And now reverse it to go in in a way, one and two. That's it. Try to keep it towards the center and reach and reach and reach. And now stretch the legs out. 45 degrees from here. Pull those abs away. Give me tiny little beats. Beat. One, two, three, four, five, six, seven, eight. Holden again, one, two, three, four, five, six, seven, eight. Hold it. Now lengthen the legs longer and lower them a half inch and one, two, three, four, five, six, seven, eight. Hold it and release. Bend your knees. Bring them in. Okay, from here, your balance control. This is fun. Keep your hands holding the handles.

Bring both legs up to the ceiling. Now I want you to take your right foot and reach it behind you. Okay? And from here, if your back comes away from the barrel, that's fine there. Now make sure all five toes are on that mat. That evens your stretch out. Now with controls, switch and change.

Uh Huh. Even that little pinky and switch and change and switch and change, that's it. Reach that leg up towards the ceiling. Lifted higher, lifted higher. Get the juice out and switch and change and switch and change. And now bring both feet up towards the ceiling and now roll down a bit and you ladies are going to push your barrel away. You come down, bend your knees and you're going to slide back a little. There you go. Okay. Last Lee, onto our, um, front splits.

So stand up. Okay. Similar as to how we would do it on the reformer. So take your right foot and you're gonna place it on top of the barrel there. And now take your hands. Bring them down towards the spine corrector. Okay. Take this foot back, toe, heel, toe, heel.

But you want to make sure that that whole foot is engaged with the floor. Okay. Push through the heel and push through that pinky. There you go. Now from here you stretch, stretch, stretch, and now you're gonna pull back. Keep your hands down, and you're going to just pull back and straighten the leg and stretch that way. There you go. Open your chest though. A little [inaudible] and Ben forward and pull it back. That's it. Give me some space there, Clinton and Ben forward and pull it back. And Ben Forward and now with control, reach those arms up and behind the head.

Double them up. Okay. Keep that back leg engaged, right. Nice tight Tush. Pull your right hip bone back a hair. And now from here you're going to straighten the leg up and then bend and come back down. And Ben, Ben, Ben, use that strength and again, and straighten and Ben [inaudible] and straighten and Ben [inaudible] reach the arms up to the ceiling and down to the barrel. And now I want you to lift the back heel and just bend that knee wherever it lands. Okay, lay this foot out a bit and now get that stretch towards the barrel. Press into that thigh, pull those abs in and now drop the head.

And now let's pull in straight in this front leg again. And the hard part on this is we go crooked and we're trying to keep ourselves straight. Yes. And bring it forward and pull it back [inaudible] hard, hard, hard. And one more time forward. And now stay there. Reach those arms out and up. Let your eyes follow your fingers.

Lift now stay there and just lengthen. Pull the spine away from the hips. Reach and bring the arms back down and switch legs. Okay. Starting from the beginning, left leg up, toe, heel, toe, heel, that foot behind you. Stretching forward. Nice, tight tish. And from here, pull it back.

Stretch, stretch, stretch, and bend. And bring it back in and pull it back and stretch. Keep lifting and pull it back in. And one more time and pull it back. Mm hmm. And Bend and bring it in. And now from here, reach those arms up and behind the head.

Okay, strong arms. Squeeze the inner thighs and now pull the leg back right there and then bend and bring it back in and give it a little meat. There you go. And pull it back and bring it back in and pull it back and stretch back in. Reach those arms up and back down to the barrel. Lift the back heel, drop the knee, stretch forward. Nice, nice stretch.

And now from here, pull it back. Give me a little space and bring it back in. That's it. Now as you go back again, try to squeeze those inner thighs and pull it back. Squeeze the inner thighs, pull and bring it back forward. And one more time and pull it back. Stretch and bring it forward. And now from here, reach those arms up. Lift, lengthen, stretch. That's it. Reach, reach, reach. And now follow the hands back down.

And you ladies are done. Nice. That was good.

Comments

I loved this class. Lots of different exercises for the
spine corrector. Great cues.
1 person likes this.
Just fell in love with my Spine Corrector! Love Dana too!
1 person likes this.
WoWZa Dana !!! Awesome Class :)
are you sure that wasn't a 3/3 or 4/4 instead of 2/3 ???
I don't think I have ever done a reformer workout on SC before, a lot of the movements yes but never so classically performed.
1 person likes this.
I loved this class. Lots of different exercises for the
spine corrector. Great cues.
1 person likes this.
I am so happy I finally was able to take a class from Dana!! Wonderful and some great variations on the barrel. I did giggle a few times when I, like Kristi, with our short legs and long torso just couldn't find the right leverage (tree). I wish I had my strap handy on a few of those :) Love the splits at the end from reformer! Fabulous ending!
If only I had a long torso Angel!!
2 people like this.
This was awesome, Thank you Dana. It's so easy to forget how versatile and effective this simple piece of equipment is.
1 person likes this.
awesome class
1 person likes this.
love it love it love it....body felt amazing after this class......
1 person likes this.
Awesome job, you guys!
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