Hey everyone at Pilati. Anytime it's me, Eric AQuESTT, I'm back with my good friend and colleague Porsche page here to teach you a level two, three ish, a reformer workout, so you'll see that we have a jump board on that is to come. We are set springs already for the jump board. I have Porsche out on a red and a blue. You can certainly vary that to what's going to work best for you. We'll talk about that in a moment, but let's get you into a warm up.
So come on up Porsche. We're going to warm you up over here facing your jump board. You want to step away slightly. You'll watch Portia, she'll step back and then come into a bit more of a flat back position so you can get a lovely stretch down the whole back side of the body here. You'll notice that her arms are on the wide parts of the foot bar here. That's just to translate the load through the fingertips because you'll see what happens. Now take a nice deep inhale, Portia x.
He'll begin to curl the chin towards the chest, activate the abdominals, get a little bit of mobilization and stretch through the lower back here and come into a nice long plank position. Staying in this nice position. We're going to add in some telescoping of the arms. So she's going to sternum drop down towards the jump board and then press back through the heels of the hands. Just five of these. So three more Porsche and we'll do two rounds of these last two and one good. And then from here she's going to round the spine and come back to that nice curved position, but then again into the flat back stretch. Good.
So lengthening through. Inhale here again. Exhale, pull the belly to the spine, lift and blanket that spine with those abs coming into that long plank position. And again, just going back and forth. Sternum drop. Nice telescope of the shoulders here. After three more. Let's have you stay in position. One more. Good. Now holding here nice and stable through the shoulders.
She's going to transfer weight to her left leg and draw the right knee up into wards. That foot bar. So bringing one knee straight in for this one, Portia, so straight into that foot bar and then back out to the floor. And then the left knee comes straight in. Good. Let's just call this a little marching here. So drawing in, activating the ABS here a little bit, turning that cylinder of support on just one more. Great place that left foot down. And let's go back into that stretch. So curl the chin to the chest, round the spine, lift up onto the toes, seat back through the heels and stretch here. Inhale again. Exhale, pull the belly into the spine round. Rise up onto your tro, onto your toes, and draw forward to that plank.
Now we're going to go into a three point with the knees. So the first thing on an exhale, the knee comes out to the wide elbow, draw back, draw straight through as you did before. Great. And then straight across onto that little diagonal, you'll, he'll see a bit of a heel or a hip and dip and that's totally fine. Other side or did you switch you to not switch? That's okay. Same sides. Stay with me here. Good.
Let's do one more to the right and then we'll do three on the left. So to center. Good. Adding in the breaths should you like to exhale. Great. And then three sets here on the left side, so out wide into the center and drawing that diagonal line across the body. And two more sets and see how she's staying. Really Nice and stable through the shoulder girdle and last set here and wide.
Good. Straight in Portia and then across. Fantastic. Let's take that one last stretch. As you pull the needle into the spine, rise up high onto those toes, stretch that lower back, lower the heels and lengthen here. Fantastic. So now we're going to transition over to the jump board. So Portia, come in, lie down for me. I'm just going to lift these guys off of the pig and lie them down onto the floor. Now before we begin here, I want to talk to you about what we're going to do. I mentioned Porsche's on a red and a blue.
You may want to be on a red and a yellow when you will be doing unilateral jumping here also. So transitioning from leg to leg. The first thing I want you to think about is that you've put a clock face on your jump board. At the top is 12 o'clock to the right as three o'clock down below is six o'clock and over to the left is nine right? We all know the clock days, so you want to think about that. You don't need to be perfect here, but I'm going to be giving some cues to Porsche as you're jumping and I try. It'll be challenging your neuro-plasticity and just your appropriate receptors. So the center here is called home.
So go ahead and walk your feet right up next to one another Porsche and maybe the heels down just a little bit from 12 o'clock and then I just want you to start to do some nice easy jumps at home just to warm up the legs and she's just going to hang here, keeping a nice neutral pelvis. Of course, keeping that cylinder or core turned on from front to back. That nice pelvic lumbo stabilization. And here's where we're going to start to challenge things for the appropriate receptors. So Portia, I want you to take both feet parallel and go to the three o'clock position and jump and staying here. So things are going to start to shift here, not only for the brain but also for the body. Trying to be as even as possible in your jumping, transitioning down to your six o'clock position or as close to six o'clock as you can get. Still reaching the heels into that jump board as best as you can over to nine please. So we're going clockwise right now.
You can see great and back to 12 and are actually two 12 and then let's reverse your directions and go counterclockwise. So you can see we're in parallel squeezing those inner thighs, activating the abdominals every time she jumps out down to six. So just getting her familiar with this whole clockwork idea over to three.
And then let's come back to home Porsche and just hang out there, jumping a couple more times and then you can take a little break and we'll talk. Great. Fantastic. So simple way to get a nice warm up through the legs and get some movement around the jump board. Different positions here. Now we're going to change it and challenge even more through the nervous system here. Taking your right foot, leaving your right foot at home, leaving your left leg in the tabletop position. Great. So now this is going to get even more challenging here.
Just start some jumping at home. And I'm going to have Porsche really pay attention to all of the instructions that I give to her first before she transitions. So I want you to take your right foot, go into an externally rotated hip and land at three o'clock. Good. So she'll stay here for a little bit. And of course you don't want to tuck her out that leg too much.
So let's go to the left foot externally rotated at the nine o'clock position and then the right leg comes up into the tabletop position. So try and be as even as you can with your queuing because you don't want to burn out from side to side. Going back to that right leg parallel, 12 o'clock
And then left leg parallel. Three o'clock. There Ya go. Awesome. Just a few more of these and then let's not burn out. So go back to the double leg home position for me please. Few jumps here just to kind of reorganize the brain in the body and then take a pause after this last one. Great.
So we'll stay double leg for a moment, but we're going to involve right foot externally rotated. 12 o'clock left foot, externally rotated six o'clock. So get into that position. Yes. So you're going to go into a little bit of external hips here, playing down on an inhale. Exhale, pressing out, just staying in that position to start. Good. And 12 and six here. And then let's go to three and nine externally rotated.
Great. Awesome. So you can see kind of how she's having to really transition and think about these back to that three and six, right foot three left foot, six good. And the more different variations you can give, the more challenging it's going to be for yourself or for your clients. Good. And then let's go ahead and switch the feet. So the left foot comes up, the right foot goes back, you're in that little kind of curtsy play, a
You could take it to parallel, play with it, have fun with it. That's the whole point, right? And then back into that 12 o'clock and six o'clock position and I think your legs should probably be pretty worn by now, so let's take you back to home and do 10 nice floats. Just really getting that nice activation of the core here, calming down the brain and the nervous system because we've just really challenged your proprioception. Good. I think that's about 10 and I think you're there. Well done.
So that's it for jump board. You can use as much or as little of that as you'd like and we're going to transition into some abdominals and take the jump board off. Porsche has actually put herself on one blue spring already and she's going to drop the headrest down, which is already down and face the risers. We'll pick up these loops here and these are for your hands. You'll notice that the foot bar is also all the way down.
Now let's talk about body position. The bottom should be close to the headdress, but not all the way up because the legs are going to run into it. We're going to do some double leg stretch here, so nice and easy. Portia, just go ahead and lower yourself down on to your reformer arms. Float to the sides here and the knees one at a time. Come into the table. Top Position. Neck is nice and soft. This is not a neck exercise.
From here on an inhale, she extends her legs long and reaches the arms back behind. Good. Take a nice big circle around with the arms as you draw your knees back into tabletop. Great. Going again. Inhale to reach and exhale wide and around squeezing of the inner thighs, keeping that nice stable pelt lumbopelvic region, getting some beautiful Mobil mobilization around the shoulder girdle here last to inhale. Make sure that you're keeping the lats drawing down the back here so that the neck is out of the equation. Last one, and I'm going to challenge Porsche. You could pause here if you'd like and transition up before you reverse directions, but she's going to go straight into the opposite arm circle as she reaches out.
Thinking about how as the arms reach away from the body, you're going to change things and challenge things from your center of gravity standpoint. Last three and then I promise we'll transition you up for a second. Last two all the way out reaching good and one more out to that tee reaching behind. Nice long line. Fantastic. So put those feet back down onto the headrests and come all the way back up to the seated position. Now we want to transition to a single arm.
So from here we'll take this loop out of Porsche's left-hand and she is going to grab onto the right rope with her. Actually I'm gonna change that so that you guys can see it first. So let's have you transition that guy down onto the pig. So her right hand is going to grab on to the tape here and slowly she's going to roll back down to that sweet spot that she was in for the double leg stretch. You'll notice that the left arm is hovering next to her hip, lifting the legs back into tabletop, and now the rope is below the legs.
She stays steady here and just bends the elbow. Again, changing the trajectory changes which muscles have to activate and that's what it's all about. She's having to really stay stable on the center of the carriage. Good. Just two more. Let's go to five of these and then we're going to add an opposite arm. Last one. How are you doing Portia? You good? You can stay with me. She's super strong.
Then just the left arm is going to sweep open as you bend the right and she's going to actually look to these fingers. Good. Inhale, nice to do this on an exhale. Great. And three more. So let's go for 15 total. Five in each position because what comes next as you may think is going to be the leg extension, so five with the leg extension and you reach the legs away. Now this totally shifts what's happening in your core, in your abdomen and that cylinder of support. Great. Last two, you can do as many or as little as few of these as you'd like. And last one, great job. So transitioning you back up to the seated position, Portia, so that we can get you ready for the other side. Good. Excellent.
So now that you've seen that arm, we can go ahead and switch that loop. She's in the left hand with that loop, the right arms hovering, the legs come to tabletop and just that arm bend to get started. So bending that left elbow and of course from side to side you're going to be completely different. And having a diagonal pole, a diagonal trajectory of that rope of the load is also going to be very different. This is five and then go out into that right arm opening and looking to the right arm as you open out. Good left arm bend. It kind of feels like a draw a sword, a little bit. Great. One more.
And then the last five will involve that leg extension. So leg extend, bend and reach. Good. Last four. Nicely done with the neck, Portia, three and two and reach. And last one. Awesome. You did fantastic. So come on up to that seated position one last time and I think your abs are due for a little bit of a break, although there are going to be totally involved in what we're doing next. We're transitioning a box onto the reformer.
So let's bring in the long box. If you've watched some of my other reformer sessions on PyLadies anytime. We've done some of this quadrant head work as well with Porsche on here, but we're going to do a couple of different varieties of the spine here. So she's going to come on a in a quadro pad position and let's of course talk setups. So you want to have a good relationship from the hip through the knee and the shoulder through to the risks and you can see Portia's kind of transloading translating the low down her fingertips.
It feels a little bit of a nicer position on the wrists and I will come and assist you to get in Porsche. We're on one blue spring here. You can take this down to a yellow. Blue is very challenging. You'll pull on the rope and load the foot in. We'll do these all facing the camera first Porsche, and then we'll transition to the other side. First thing I want to do, and you'll notice that Porsche just moved her hand a little to the inside of that rope. You'll need to do that and it's gonna Throw your center of gravity off.
It's going to actually make it a little bit more challenging. So be mindful of that. Lift this heel up towards the tush. Think of this kneecap. Now the Patella as a pivot point, and we're going to do a little bit of tail wags. So she's going to open out and you can see that she's also side bending. So we're getting some mobilization of the spine here as well.
So opening good and closing. Feels good to do this on an inhale and the close on an exhale. Good one more here. Inhale about five or so and exhale. Now she's going to come back into a nice knee hover or come into a nice knee, hover and extend the leg all the way out.
So her left glute now is her stabilizer. From here. We've done some lowers and lifts with the long lever before and a neutral spine. I wanna do a nice knee bend and a cat back here. So she's going to cat back and round the spine, draw the knee to the elbow and then come back out to find a neutral and then flight into extension. Beautiful. So we're just adding that nuance, that kind of like mobilization that movement through the spine here.
But do that safely of course. And keep everything working hard here. This is three and lift into slight extension. Great. And this is for, I'd like to do about six to eight here. Good. So let's just do two more. We'll stick with the six today Porsche cause we're going to do some windshield wiper on the next one.
And now from here, after she finds that slight extension, she's going to draw back into her neutral spine. This is where everything in this cylinder has to stay supported because we're taking the leg away from the body into a slight windshield wiper. You're not going to get a huge range of motion here at all whatsoever. And you can see she's really, really trying hard to stabilize through her core. There's no mobilization going on here. Good. One more Porsche. Inhale Open.
I think that was about five. So that's perfect. And bend the knee and we'll take a break. So we're just going to do all of those exercises on the other side. Taking this foot out, put that guy on your pig Porsche because we'll pick it up with the arm and just a moment. And then transitioning into the left side.
So the left foot comes in and drawing that pivot point your Patella down, lifting the heel up towards the toes and going into that tailwag. So remember spine is bending here. You've got a little lateral flection from side to side. The proprioceptors are turned on, the visual field is engaged. All of those things are happening here. Good. Super. Two more.
I think we did about five on the other side and then we went into six of the cat back. Good. And last one here, just swiveling around that knee. Fantastic. So now stabilizing with the right leg and extending the left leg all the way out, starting in that neutral line here and then rounding the spine to the ceiling, drawing the knee in towards the elbow. This feels great. You get some lovely length through the lower back. And then lifting into just slight extension here. Great. And bend that knee cap backing in.
Exhale and inhale into slight extension. Beautiful. This is three. So remember we did six on this side. Three more here, allowing for that lovely undulation of the spine, a little bit good and lasts to try not to jet the chin, really reaching out long through the top of the crown of the head and arking up and one more Porsche. And then after you find that slight bit of extension, you want to go back into your neutral line because remember now we're fully stabilized through the core as we windshield wiper five times and squeeze of course from side to side, you're going to be completely different. So you need to vary the range of motion that works best for you or your clients.
Last too. Good job with the shoulder stabilization. Last one. Fantastic. So we'll get this foot out of the loop, put it back down onto the peg. I've been playing, as you can see with some diagonal lines here. We're going to add that in again with a unilateral arm.
So staying in Quadrupedal, you'll take your right arm, Portia and grab up onto the tape. This is sort of a row with a kickback. The arm comes slightly wide, so she's going to go wide with that arm and then straighten it all the way out. So kind of trying to follow the line of the riser and the rope and what that will give you. But the bod or the arm is not squeezed tight into the waist here. Okay. So it's a lightly out and then reaching. Good. That's three. So let's get to six on these.
Six will be the magic number except for those uh, tail wags I think or no, no, no. Sorry. The windshield wipers.
Three more good. Wonderful. Last two wide arm, pinky to ceiling. Nice and long through that spine and last one here, Ben, that elbow and reach. Awesome. Great. So replacing this guy down onto your peg, you can now come on up to the standing position or transitioning the box off for a bit. We'll need that again at the very end, but for now we'll just replace it back behind the reformer and go into some spinal articulation. I'd love to do some semicircle today with you. Okay. One red spring, one blue spring. The head rest has already been down, so we'll leave it there and we're going to go to a middle bar setting and lock it in. Now the entry into this, as you may know, can be a little bit more of a Shimmy.
So she sent me on down safely. Get yourself transitioned in. You're going to be in an externally rotated hip position. Yes, and from here pours is going to lift your pelvis up to the ceiling and the hips are nice and open. Give as much knee flection as your knees can handle or your clients can handle. Take an inhale here, co contract it through the bicep and the tricep. Exhale, scoop the belly in. Draw the pubic bone in towards the naval.
Get that deep lumbar fluxion and then rolling down. Finding that anterior tilts now on the springs and then pressing out and then drawing up, lifting and articulating and pulling the carriage all the way back in. Staying in that direction, feeling that deep, deep scoop here, lengthening the lower back and then finding the springs gliding upwards, pausing the carriage, and then articulating up onto the solar girdle and bending the knees. Good. Just three more. We're only going to go in this, this one direction today for this, this challenging spinal articulation exercise, that Porsche of course makes look very easy. Good, and really pressing through the heels of the hands here.
Good. You're doing awesome. And dropped the bottom down, sliding up and rolling up. Drawing the carriage all the way back into the stopper. This is your last one. And you press out, weighting each foot and articulating, rolling back up through the spine, bending the knees and the carriage comes back in. Fantastic. So this is where you have to Shimmy on out. Might be a little sticky through the carriage.
So take your time and now it's time for a well-deserved stretch. So because we're going to take this into a way to teach nice stretches with the knees off a, uh, a regression to that, let's lower your bar down to the lower setting. We will transition this back up to the middle setting and just a moment. And I'm going to put one red spring on. She's going to come onto the kneeling position on her carriage and just bring the right foot onto the platform. While the left set of toes tucks under.
Great. So we want to come into a nice link through the hip flexor. The carriage is, it's going gonna float away here a little bit. So keeping this knee over that ankle. Great. And I want you to just take your left arm up to the ceiling. Taking a lovely stretch here, lifting and opening the chest and just breathe three times.
Nice deep breaths in and out. Just oxygenating the muscle here. Good. Nice. And then go ahead and put this arm back down to the foot bar. And let's take this into a hamstring stretch. So lifting the hips back so you can get out of that. So as a little bit, and then stretching this hamstring out. This carriage can stay out a little bit.
Portion. There you go. Yeah. Great. Retracting the hip in, dropping that hip down, feeling the link to the back of this leg. Good. Lift your chest a little for me if you can. That's gorgeous. And then draw the carriage all the way back into the stopper. Great. So before we do the other side, I'd like to show you how I like to teach a regressed version of Remy stretches with the knees off. Single leg will stay on that red spring. Portia's going to actually put some pressure now into the heels of the hands on that lower bar setting and hover the right or the, excuse me, the left me off.
And then from here she's just going to draw the knee into a slight hover and then press away. It's a nice way for your client or for you to experience something that's to come in the repertoire that is very, very challenging. Lasts three and two and last one, putting that left knee back down. Draw the carriage into the stopper and then switching out. We'll go into the lunge and the hamstring stretch on the other side.
And then of course that regression to knee stretches with the knees off. So she's stretching. Open this right hip now, lifting the right arm up to the ceiling, lifting the chest, getting a beautiful link, going into slight extension here to really help facilitate opening that right hip breathing all the while. Good and then lowering that hand back to the bar Porsche and coming out of that. So as as you stretch out the hamstring on the left side, dropping this hip down, retracting it in, breathing, and again a little bit more lifted the chest if you can. Good. Excellent.
And then draw the carriage all the way back in and we'll do that little knee hover again with the right knee. Again, loading the shoulders here a little bit. Starting to practice with that shoulder stabilization, not that she hasn't gotten enough of it already in her session. Last three good and two and last one. Great job. So putting that right me down, going back, bringing the left foot up against the shoulder rest. Now you can stop there or you can progress on into knee stretches with the knees off, round back. That's where we're going. So I am going to bring you up to a higher setting and add on a blue spring. So now we're in a blue spring and a red spring.
Really challenging shoulder stabilization. From here we're going to go into a nice deep round back here. Bring toes towards the heels. Shoulders are nice and stable. Now I want you to get a bit of tension in those springs to start. Great. Now that she's in this solid position, she's going to pop the knees up into a hover and then come all the way out and all the way in. Good exhale and inhale.
Good and you want to try and get the knees as close to that carriage as possible, which is really, really challenging. Good. Last two, shoulders come a little more forward and last one. Good. Lower those knees back down and draw the carriage all the way back in. Not Easy. You didn't. Fantastic. Well done. Okay, so staying with a bit of a full body experience for the next exercise sequence. Porsche, come on up to standing. You're going to be facing your carers to the side. I am going to get this bar all the way out of the way and it will remain out of the way.
For these next two exercises. We have this exercise, which is going to be some pushup variations and then some back extension left to go and now we'll wrap up your workout. So from here I've taken us down to a blue spring. You could even take this to a yellow spring, a very light spring, but just know that your carrier is going to move a lot faster that way. From here, we want to start with one hand on the platform. Always set yourself up with the stable side first and then one hand on the very edge of your carriage.
And then you'll notice that Porsche is going to step back into a wider plank stance. And you'll see why from here, she's nice and stable in her shoulders and on an inhale, both elbows bend and the carriage slides out. Exhale, you press back up. These are pushups. These are super hard compounds, movement pattern here you're looking for good control through the shoulders, a good relationship. Just 45 more. I'm just kidding. Last one and take a break. Come on up to the standing position for a moment. Roll out your wrist.
Porsche is doing a great job of controlling it. So let's play with angles. Okay, so right hand it's going to come forward and left hand going to come back. So now she's in a bit of a staggered stance. So again, it's going to shift the diagonal patterns in the body and she carries on. Inhale to bend. Exhale, depress. Let's go for five. So we'll get a total of about 15 pushups in because we're going to do one more shift with arms. Good. And last one. Yes, I think that was about five. Great. Walk on back in again, roll out the wrist. This is a good time to give the risks, a bit of a break.
And then from here, left hand comes forward, right arm comes back, stepping back out into that wider plank position. Nice and stable through the body and then bending those elbows. Inhale, exhale to press. And you can see Porsches going a little bit more into the y. That's totally fine. But you could play with doing more of a tricep pushup as well. Last two heads in line with the tail nice and neutral through the spine.
Good. And Go ahead and walk all the way back in. Now here's the deal. You can take your client or yourself all the way around to the other side and do 15 more pushups should you like to? Sure. Okay, she's up for the challenge, so it's basically lather, rinse, repeat here. We're going to do all three of those in the opposite position. So go for a Porsche, inhale to bend and exhale to press and you can see that she just shifted her foot position.
That will feel very natural and so you should play with that and do that last too. And press. And last one here. Great job. Always come up to standing if you can, especially with the movement of the carriage, you want to be safe about it. Roll out those risks again, give it, give your time, your, your body, the time for a little bit of a break and then left arm forward on the platform, right arm back. And here she goes. It's kind of cool because you can probably see the different arm angle from this camera angle as well. Nice. Last two.
You're such as the Porsche and one good. Come on up to the standing position one last time. Roll out those risks. Take a moment to breathe for a second and then the left arm comes to the back part of the platform. The right arm goes forward and she carries on with her last five pushups. Good. Four more. You caught this last three.
So again, watch the control that carries. It's going to be very fast if you're not cautious and careful. Good job all the way up to standing. Good. Roll out those risks and is the last exercise we are going into some hamstring pools and a little bit of back extension so we need that long box one last time and we want to take this into, let's make sure that you're, even this time it looks good. One Red Spring, the body position is prone, her head is facing the foot bar.
The bucks is really at the bottom rib cage area. Okay. I will assist her. We're going to bring the feet into the loop.
Do whatever feels best for you and then as far as the lumbar spine is concerned, I want to slight tip of the pubic bone into that box to really activate the abdominals, lengthen up the lower back and not risk using the lower back in these exercises. From here, she's going to then lift and activate the hamstrings. Beat her about parallel and just some nice hamstring pulls in towards the Tush and away. This is not a big range of motion for us. That's okay. If you wanted to shift your rope settings to make it bigger, you absolutely can do that. Two more. Great. Last one.
Let's have you lower your quads down for just a moment and relax the glutes so that the lower back doesn't kick in here. Reset the pelvis externally, rotate the hips, draw the knees wider and then exhale, pull the heels towards the Tush. You can really see her hamstrings working hard here. We're facilitating a little bit of a different muscle activation by going into external rotation of the hip last too. The gluteals are really turned on and last one, fantastic. Last thing to do but rest for just a moment is to stay externally rotated with those knees or the hips rather. And we're going to take flights here, so arms reach out to the t position.
She's going to do the legs and lift into a slight back extension here, right and inhale to lower slightly and exhale to lift. Or you can do the extension on an inhale as well. Some folks like it either way. Just two more. Portia, I know this is really, this is very challenging. You have to keep the abdominals really engaged and go ahead and rest all the way down. Release the glutes. I will get two out of those loops. Well done. Slide on off that box safely and come with me.
Let's just do a roll down together just so that we can take your spine in the opposite direction and you can kind feel how you are. Now that you've just completed your session on an inhale, the arms lift, exhale. Just begin to drip the body towards the floor, rounding the spine, allowing any tension to drip out of those fingertips. Nice long spine here. It's not about how low down you go, really. It's just about getting that reorganization. Take a nice deep breath into those lungs. Exhale, blanket the spinal column with the abdominals.
As you begin to restack and rebuild the spine bone by bone, by bone. Crown of the head is the last thing to lift to the ceiling. Give me one shoulder roll up and back and you're all done than.
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