All right, Leah, let's go ahead and set ourselves up with three red springs if they're not already hooked, and we're going to approach this as a intermediate workout on the reformer, a little, a eclectic style of classical and maybe some variations. So let's go ahead and roll on down. Turn around and face the foot bar and thread the legs through. Underneath and legs are nice and long. Let's begin our arms long reaching forward. Just a nice inhale here.
Exhale as we round our spine forward, getting ourselves spa or spine ready for some pulsing. Feel the inner thighs pulling towards each other, the lats pulling down. And let's take some focus on the abdominals now and begin the pulse of the spine forward.
One extension of both legs to the ceiling, dropping in the sacrum and tailbone. Let's flex the feet on an inhale. Bend the hips and knees to place the heels onto the bar. Inhale, start. Begin to press away and exhale. Return looking for continuous movement. Not. Let's stop or start. Nice and fluid. Feeling the hamstrings engaging and then again and breathe. Yeah, always seeking that level. Pelvis, rib cage, drop down that rib hip connection to more extend and in and last one press and Ian. All right, pointing the feet again. Let's roll our legs to the ceiling.
I said 90 degrees and let's turn out from the hips on an inhale. Flex the FedEx sail, bending the knees. We placed the feed on the foot bar and let's go into a narrow a turnout. First position. Knees, shoulder with the part heals together and lifted. Here we go and press and return again, always seeking that level. Pelvis, rib, hip connection.
Soon as we start to apply pressure on the foot bar, feeling the work in the inner thighs, pulling up a little bit of the wrapping on the outer thigh around the back again in press and in three more extend and in holding the size up and in and last time for us and in. Okay, so I would like us to point our toes and we're going to take the thighs, keep them right level where they are. And extend your knees open, seared a little modest, a second position. Flex the feet and let's bend the knees and put the heels on the foot bar and they ask us to go a little wider, maybe exploring the whole width of the bar for Yulia and open your hips fairly wide. So it's going to stretch out through the inner inner thigh adductor. Make sure the pelvis stays level. And here we go. Inhale and extend. Exhale and Ben. Yeah, and exhale in and says one for me. I know I like to talk a little bit, so I'm gonna keep my pillow pelvis flat.
A little more rap from the outer thigh.
You can hold on to the legs again and let's extend back into that straddle. Bring the legs all the way back up to 90 degrees parallel. And then there's flex the toes. We're going to place the balls of the feet on the foot bar in a very high lifted ankle position. Take a second. Inside seam of the foot, ankles, knees, high inner thigh and a level pelvis. Here we go. We're aiming to keep the heels lifted.
Three more there. Inhale, lower lift. Exhale, return. Two more times. Press, lower, lift and return. And last time press lower lift. Let's stay lifted. This whole, the engagement of the calves all the way up through the hamstrings level. Pelvis. We're going to start the, I'm walking in place, a little percussive rhythm and here we go.
And for more at this tempo.
Don't touch the floor and roll back down. Let's stay on the two red springs ball of the right foot. Left leg and tabletops are the same, same pattern, just a little lighter weight. Here we go in heel stretch and exhale. Return hamstring all the way up.
Feel the length through the top of the head and again, inhale and exhale and press. Okay.
Breathe heavy rib cage and down.
Although these are not classical reformers, we can do it with the foot and a nice to do that without having to get all the way up. And I'm going to keep us on two red springs for the hundred. The overhead and the coordination. I think we'll be fine. So let's find our straps. Bring our knees into tabletop. Stabilize the ribs and shoulders. Here we go in heel first. Let's just go right up to chest.
Lifted the for forward curl and we'll do our two breath pumps. Here we are.
Let's bring your knees in, lower the head and chest, and bring your arms up. Little control of closing in. Take our head rest down. All right, the rollover or the overhead, a overhead, our legs, straight arms. Nice along to begin. All right, here we go. Inhale arms only. Exhale, lifting the hips, pelvis, spine, overhead. Flexing the feet. Open to shoulder with an inhale, and here comes the rolling down. So feeling the opposing strength, top of the spine. Long reach into the handles. Controlling the contraction.
We can just simply bring your legs together. 90 degrees, arms coming up through two more times, up and over. So pelvis over the chest without pushing too far back on our neck. Flex the feet. Feel the width open. Inhale and exhale of course, to roll down. Upper back, opening the chest down. We go all the way around. Legs together. Once again,
Let's take an inhale as we come up to the a hundred position. Hold the breath, open close knees. I'm going to keep our head up today. Inhale, open, close and
I know that I need the low bar. Uh, I'll hold my form. So let's take our feet up on the bar first position and checking on our setup for just a second. Knees, shoulder width apart, hands holding in the front of the Mat. And very important to keep the heels pooled up is find yourself in that nice c curve. Widen your back. Feel as though you're trying to spread the wingspan or the lats, the Vertebra. Moving back. And here we go. Round, back, stomach massage.
I'm going to show that myself. Or if you want to go all the way up on shoulder, shoulder rest, you can work to open up the chest without pushing the ribs out. Again, knees, shoulder. With the part heels lifted. Bring the back of the head back slightly. And here we go. Press lower lift. We want to stay up on those sitz bones. Press lower, lift and stay on the sitz bones.
Feeling the back.
So there's that sense of arms reaching into the front space. So the space that's in front of us, the abdominals moving back.
Let's go to our right. Easy gesture of the arm and exhale center. Think more about the trunk than the arm. Exhale, center even feet on the bar. And exhale center three more. Always lifting into the body. Lifting up in the body, often around in the spiral.
We'll go rollback.
Now make a big deal about the abdominals in up. Spiral the risks and pull the springs back. Inhale, open the arms. I'm going to stay at a horizontal level. I'm gonna start my articulation back up to sitting in. Inhale tall. Exhale and pull the abdominals back back of the head back. Now.
Low shoulders. Hold the c curve. Inhale, exhale and dive over the thighs. Circle the arms from the back round to the front, pulling more into the abdominals. Rounding up to sitting tall. Let's breathe in. Two more to go. Exhale.
Open all the way around and let's just go ahead and come all the way up. Let's put drops in one hand. Turn around to face. The other direction and rowing facing front. Again, four in each position. Here we go.
And the extension from the tail up all the way. Arms by ears and hands down by the mat. Pause to breathe in and over. Reach out a little farther, a little longer, dropping the shoulder blades, get the rib cages in and all the way down by the hips. Two more to go. Bending down.
So let's choke up and go way up there. And then our checking, just real quick, head dropped or relaxed. The abdominals of course supported but not so much were puking up the hips. And let's do one inhale and we just bring the spine up, pulling the arms as far as we'll allow with the spine and our exhale is become down and again, chest and head over the edge.
Arms in, exhale, arms away, trying to reach for the walls.
Step off the box. I think that's all we're going to do with the box today. So we'll pick it up and move it away. We'll come back for the long stretch series. So our mid bar on the balanced body reformer red and blue is fine, or to red if you're feeling Gusto, I think reminds, we'll just transition these for a knee strap series. So let's go into our long stretch and keep me on count.
We'll try six. Okay, let's find her steady position first. Connecting into the inner thighs. No locking elbows, rib cage, stable sternum, reaching forward. Here we go for six solid connection through the lats. Looks really good. Inner thighs seem together.
Feel the whole foot. Heel, the foot ball of the foot. Bring your pelvis forward. Think a little bit of pelvic tilt. Swan through the upper back. Here we go for six.
Lift at the top, bringing the rib cage to the back.
I should've gotten a sticky for my hands. I'm feeling a little, little glossy. Okay. Six repetitions again, let's go ahead classical with the articulation of the spine, the undulation, so for starting with those hips as high up as we can. A little pressure on the wrists head right between the arms. Here we go. Hamstrings, glutes, press back, nice and law. And here we come forward and start tilting the pelvis, lifting the back of the spine up, feeling the undulation through, and it leads right into the extension coming forward.
So let's make a good round again. I need to wipe my hands a little bit. Okay, let's go with 10 round than flat and we'll come into knees off. Okay, here we go. And we can the accent in and in. Last one in. Hold on, Juliet into the flat back. Here we go. And 10 okay.
Now we can bring the chest a little forward just a little bit. However, the knees, here we go for eight and eight to 10 if you can get your knees low.
Well, let's go with our kneeling at our shoulder rest. I think we might be fine to hold the tape. We're going to want to hold the tape and then take just a quick check if you want to. For Rib hip connection, start with the arms right near the side of the hips. Alright, trunk rotation. Let's go. Trunk rotation to the left first, just an inhale trunk rotation. So this right arm is going to go a little slack and exhale.
Return to the front or the back facing the ropes. Here we go. Trunk rotation, right. Exhale center. We'll start adding an arm pool to this in a minute. Inhale, trunk rotation and center to the right. Again, always seeking the connection. Rib Hip. I'm having to look for mine.
So inhale first, find your left lat left tricep to pull the arm back, adding a little more spiral and exhale. Come back to the front. Inhale as we rotate to the right. Exhale, the arm pull. Inhale a little longer, taller and exhale back to the front again. Nice and fluid. Inhale, spiral. And exhale, Lat, tricep. Inhale. We might go a little taller and exhale to the front.
Good. And again, inhale
Palms facing in, elbows directly forward of the under arms and just hold that for a moment. Feel the heaviness in the shoulder blades has their set deeply into the back of the ribs.
I feel like mine are moving more than I just requested them originally, so I'm going to allow that to happen and just experience it
Tap into your stabilization. So here we go to stand and then the other foot now can come to the platform. I'm gonna ask us to wiggle that foot toe heel about halfway out and just hold. Looking down to see the feet nice and parallel. We're not rolling out, rolling in. Feel the inner thigh strength, that rib hip connection. And let's just go ahead and hold our arms up. We'll do six repetitions is gliding open and exhale, pooling in and gliding open. And, and again, there's energy reaching out through those arms.
That's if we're trying to touch the walls of the room. That was six. And let's go ahead and come all the way in. Lower the arms, toe, heel quietly with our carriage. But we'll take that standing foot and step back.
Second Foot and place. Oops. And place toe. Heel, a little more to the middle of the mat. Solid inner thighs. Raise the arms up. Six repetitions. Here we go to a glide and in, and let's take a GLI
All right, I want us to, we're going to do a little side bending and let's take our foot bar middle, not Cleopatra. I'm going to have a right hand, a left hand on the bar. First Cleopatra knee stacked ankle, stacked hands slightly forward of the bar. And let's go ahead and put her hand down on our mat. And then in turn, take our profile. Looking back to the back of the reformer, so pressing away, we're trying to increase the side bend on our right waist as we lengthen the left one down and exhale coming up again. Lift more into the curve. Let's go through repetitions. Feels good to side bend. Exhale and [inaudible]. One more time and press and we'll change to the mermaid to just opening knees.
Exhale up and over to the side. Ben, from the abdominals, we worked the rotation. I'm going to allow the arm to drop a little bit lower, but the head relax. Open the upper back. I'm still working to pull this end now. Return, inhale and exhale all the way up and one more. Now inhale, arm. Exhale up and over.
Okay. Now to change sides, let's turn to face the back and swivel around, stacking the feet, Zack in the knees, hand on the bar, hand on the mat and once again our profile, three repetitions, good shoulder support and we press looking right over that shoulder and exhale, coming up, feeling a little more in the obliques on the left side and press away keeping that connection as we open or youngness waist down to the mat and exhale coming up and over. Good shoulder check and inhale all the way open. Exhale and we come up.
The exhale, the abdominals coming in, allowing the spine to rotate again, the weight of the head drop a little bit. The arm drop always drawing into the back into the spine for that width, the cross and then on spiral or de spiral. I never know what to say there. Exhale and come all the way up two more times. Finding the connection from side Bend, how it goes right into that rotation.
This last go round. Inhale we go up and exhale and side bend and exhale to the rotation. How do you make army somewhat heavy, heavy head and any and exhale all the way up that counter stretch arm overhead. Again, I'm going to do the same little extra to stretch my lap. I want to allow my shoulders to come up just a little bit for more stretch. Okay, and now let's come all the way up. I want us to face our foot bar.
And this was one of the variations I was telling you about so far. We've done quite a bit of classical, uh, work that you and I know. And this next one is generally not done on a studio reformer here, but a more of a Fletcher reformer. Next time we'll do that I think. But this time let's go ahead and we're sitting fairly close to the front of the, uh, carriage mat in a second position and our hips are turned out. Just taking a second not to overturn the foot and just feel the, the opening in the hips and contraction in the glutes.
OK, so a little more side. Bending arms out to the t arms should be slightly in front of the shoulders and pull the shoulders down. Okay, so again, similar to the mermaid, we'll start with our right arm going up. Exhale, take the whole spine to trunk bend to the left. The left arm will be parallel to the floor. We do a rib check, we pull our sternum up, we still want to make sure the ribs are, uh, hips are open. And we pulse the side. Reach to the left. Here we go.
We're not a dismount but a transition. We'll do this way. Arm Up, side bend over to the right. Bringing those ribs in. It might help to slightly biased the weight forward of the the hips. Just a little bit. Dropping the head. Here we go at really reaching into space on the right side, keeping the left sit bone anchor down.
Lower the arms control. Put your hands behind you in a slide back. Be careful not to clink the reformer. We're going to move that right leg around. You have us do one more for the arms together and the quadriceps. So I think we're fine on our red spring, the chariot.
So let's come back up on her knees. Once again, I think we'll just start with the hands this time. Hold the, uh,
Can we come back up without too much? But sticking out and forward two more and we draw the arms and we sit
And last one. Inhale forward. Exhale, just underneath the chest. Lift the hips from way inside the abdominals. Bring the carriage in. Blue. I'm going to come down. My feet are slipping more than my strength. Say right there. Can you stay there? My feet were really slipping off. Yeah, I should've gotten a sticky. Well, yeah, so I'm gonna just stay with you for just a second. Let you finish the session. Brig Bay, way back your way back. Your hips, high hip side.
Let your head drop a little bit. Let's count down from five and four and three and two and one, and then step one foot onto the mat and second foot down to the floor. Okay, Aaliyah. Thanks. Let's do a standing roll down to thank ourselves for a session. Take a full breath. Just one standing roll down.
Next time I'll put a sticky on there so that I won't slide off or you can come over and spot me rounding over and then exhale. Let's go ahead and roll ray back up and thank our dance partner or a little reformer for giving us a good workout too. Thank you. All right.