We're going to start with the footwork and we've set up the reformer with two reds and the blue and the foot bar is in the middle section of the, um, of the setup. So you don't always have to have this. Quite often I'll go on a much lighter spring for someone who is, um, not quite as strong and quite often with when I'm working with guys who are very strong, I'll go on to a yellow spring, which makes them work much more into the center. So you decide which springs you want to use. So, but we'll start with these anyway. So if you'd like to lie down with the head rest up. Yeah, we're going to start on our heels and have the, the heels in line with the hip joints all the way through. But I want the heels to be the foot to be quite soft.
Okay. So the, the doss affection is not too tight, so just easy. So just to warm the lower backup. Before we do this, we're going to take a breath in and as we breathe out, just pull the abs together and slowly curl the pelvis off the ground. Do it. It's easy. Pelvic tilt up towards your rib cage. Hold it there, breathing in and then slowly breathe out. As you go down, just feel the back settled into the bed and breathe out and curl up. Read in there and then slowly go back down.
Good. Now this time, do a small pelvic tilt just about four or five centimeters off the ground, off the bed. And now keep that lift. Now slowly straighten your legs just to feel the hamstrings and the glutes working and then come down breathing in and lower your legs or sorry, low your pelvis down and breathe out and curl up and slowly stretch away. And Don and Lo, we've just done that twice. But normally you can do it probably six to eight times. Okay, straighten your legs and we're going to get into the position from this from the straight leg. So I want your toes on the bar. That's it.
Now just check the job back is in place that your ribs are done, the pelvis is done, and I want you to think of the hipbones sit bones and floating rib. Just gently pulling together as if you're putting a wide belt so you can support the lower back. Now as you breathe in, bend your knees to come down and then breathe out as you go up and calm down. Breathing in, keeping your heels absolutely still and stretch out, checking that you're pulling up just above the knees and come down. Breathing in. Just imagine your ankle, knee, and hip joint are working simultaneously
A stretch. Okay, stay there. Place your heels onto the [inaudible] and breathe in as you come down and allow the feet to soften as you come down. And then as you go up, bring them back into the dorsiflexion
So you can really organize what's happening to the rest of the body as well as just the legs. And you have time to pull up into the back of the legs. As you straighten, as you go up, just think a gentle pinch of the sit bones, which will increase as you grow up. So when once your legs are straight, your pulled up into the back of the legs and come down. Breathing in and breathe out and stretch onto your toes in a small v. Okay. Separate your heels just a little so we can get your knees completely straight.
Okay. And then Junius become done and breathe out. Now as you can straighten your knees, just feel that elongation going through the whole spine
Oh, I want you, as you come down, I want you to aim the inside, the inside of your thigh, the center of the thigh, over the instep. So breathe in and come down and just feel a stretch open. Hold that stretch and slowly straighten your legs. That's it. To get more work into the doctors as you do it. Keeping their pelvis in place, drawing up through the center
So come down with them. Legs wide, turn in and stretch out.
Yeah, take, bring your feet up just a little wider. That's it. Yeah, that's good. And two more. And Bend your knees and come down. But I'm going to take a red spring off. So you have one and a half a place your heels onto the bar. Now take your right leg off and stretch it out just above the bar, keeping the legs parallel as you breathe in.
Straighten your left knee and at the same time bend the right one and stretch it up to there. So I want the legs to straighten, simultaneously. Bend and breathe out to come down. So you're going to breathe in and lift, breathe out to come down.
Bend the knee and come down and uh, bend and stretch and bend and stretch and rest when you've done six. Okay, now place your heel, uh, your toes on the Bart. Very base like turnout, uh, stretch or right leg out. Just let me show you what you're going to do first. You're going to do dabbler pair up. You're going to bring the leg down and up, flex and stretch, point and stretch, and then come back down.
So you're going to go and think of the moving on the [inaudible] count and one. So you're getting there each time. So and one Dan up. Flex both feet and length in this leg up. Lengthen point both and reach up a little more and then come down [inaudible] bending your knees to come down and breathe in and stretch out in, out and stretch in.
And then come down and stretch up and rich don and I get the lake higher, higher, higher, higher flex and push higher point and then come down one more. Breathe in and stretch. Breathe out in flex lift and then done. Good other leg. Think of this one is an a slower, fast, slow, fast. So there's a different rhythm to do again.
So and one now down and up. Flex slowly rich and then done. So breathe in and rich, done up. Flex point and down. That's nice. And stretch and reach done up flex point, that last one and up, down, up reach point. And then done.
Good addressed. Lift your knees up. I, we're gonna have a blue spring. Take hold of the straps. Now I want your legs to be in tabletop on this, but I really don't like that tabletop. I like your heels to be slightly lower. So it releases the hip flex as a little. Okay. Stretch your arms up, reach up. We're going to do the arm series.
So there are three movements and two breaths that your breath is going to change each time. Okay, so let's start from here. We breathe in and pull down. Turn the palms in, breathe out to go out to the side. Breathe in to come up. So the now breathe out as you come down, turn in and then out. And in turn, push your hands away as you go out to the side and lift down rich and turn the palms in and stretch
So there's a slight long, a longer time in the transition of the position. Okay, so from here, slowly pull it out to the side. Now pull your palms in, but lengthen your arms.
Pointed feet and breathe out and come forward. Turn out open flex and close. Lift, lift, lift, lift, lift. And I'd like you to lift higher and arms, uh,
Open your arms and your legs and reach forward and lift. Yes. And then [inaudible] and forward. Nope. Reach out. Make everything long as you reach out. And Flex and lift. Lift, lift, lift, lift. And one more time and breathe out.
Okay, cool. So better than the a hundred. Put your feet in the straps. Stretch heart, not turn the legs out. We've got a one and a half of blue and a red. If you feel you would like more, we'll add it on. So now this is the center of two circles. Okay.
So we're going to go in was first. So there's a half circle here and a half circle there. So you meet only once with the heels. So we're going to do four inwards and four outwards. So breathe out on the bottom half of the circle and breathe in on the top half.
And around, down and around. Feel the hip joint in connected with the leg. So don't push into the foot too much.
So open flex and scoop up, up, up, up. That's it. And on. So it's very easy to just hook the legs together and come up into a dereg, which means that while you could be carrying one leg, if one leg is slightly stronger than the other, one more time. Do you feel your inner thighs on that?
Draw the ABS in and just gently pull the abductors, the inner thighs together.
Flex and return it. Point your left foot and stretch out to the side. Flex and return point both stretch out to the side. Breathing in, flex and return and straighten your legs
Other leg flex and back both together. Point, flex, return and straighten your legs. We do two more frogs. So Ben, breathing in now this time as you breathe out and straightened curve forward and reach your arms mid thigh. So breathe out and reach forward. Reach, reach, reach, reach and breathe in. To go down and breathe out and stretch. And Dan twice more and stretch. I did say two, but I decided on four and [inaudible] and [inaudible] a squad and I draw the scapular down a little more.
As you go up and reach excellent and uh, and dressed right, we're going to have um, two reds. Take your head rest down.
Draw your heels down. Pause there, breathing in, breathe out, go into the frog position and stretch and then turn the legs in. Breathing in, so breathe out as you come over. Sit into it as much as you can. Now slowly turn out and breathe in and go up onto your shoulders. Lifting the straps up as you go up. Hold your breath as you bend.
Keep the feet where they are and are slowly rolling your back down. Keep the knees slightly apart, flex the toes, draw your heels down, pause their breathing in. Go into the frog position and then push out and point. Turn in. Bring the legs over slowly. Keep the back flat for as long as you can and slowly go off onto the shoulders.
Turning out on the inward breath. Bend your knees, holding your breath. Now slowly roll your back down. Keeping the heels in place. Feel the tee, the tailbone dropping away from your heels. Flex the toes and draw your heels down.
Pause breathing in and breathe out and stretch one more time and turn it in and legs over. Not really a strong outward rotation and lift up onto the shoulders as you breathe in, keeping the neck very long. Don't go up too high onto the neck. Bend your knees and open. Hold your feet here. Now just feel your being gently push down using the abdominals to help you to go into the position. Heels down cause and then stretch out.
Excellent and rest. Bend your knees, take your head, rest back up and we'll take the bar up into the top level. Actually three, you know it's, we'll use the middle level. Use the top level. If you're working someone with very tight hamstrings, so you adjust the to suit. Take one foot out of the strap, whichever you like. That's it. And place the heel on the bar and straighten this leg. Stretch this leg up to the ceiling and place the strap just on the end of the healer. So that's it.
I'll keep this leg very straight. Now slowly bend your left, your right knee slowly, slowly, slowly. So you feel a stretch into the hamstring. Feel the energy going up through the heel soon. Stretch the knee. Are you feeling a stretch on that? Add. Hold it.
Flex the foot hard and then straighten your leg and Ben slowly keep the tailbone down, whatever. That's it. [inaudible] and if you let the tailbone come off, you're cheating. Okay? Feel the energy going right through from the top of the leg, right through the knee, through the heel and back.
We'll do it all on this side just to, okay,
You can do Rhonda, you can do circles on that if you want to. You know, with the leg going up and down, and then you can circle, place the heel on the bar. So we'll do four normal ones and then we'll add on this one for the last one. Stretch. Stretch your leg out first. Now slowly bend, slowly bend and straighten.
Imagine standing on the floor to get that pressure through the whole leg. Have you done for one more? And now one more time. The last one that we'll take. Once you've got the stretch, now take your left leg off. Reach on, retreats, reach, reach, reach.
Breathe into lift, reach out and lift.
Now check that your shoulders, hips, and knees are in a completely straight line. So you need to have a slight pull in here to help to hold and elongate the spine upwards. Now as you breathe in, gently stretch your fingers towards the floor and pull your arms back behind you. And then rotate your palms inwards. Sorry, your arms in Rhodes. Palms outwards to get a little more work into the back and then breathe out. And then forward. So you read in to come back and rotate the palms.
Go out and then breathe out to go forward and are this time as you rotate your arms, just lift the sternum to do a thoracic extension
Turn to the right and pull your arm back and push with your left hand to take you around a little more. Keeping the hips square, push, push, push, push, push. Now rotate your palm again and then come back and turn. Push with the hand. Push, push, push, push. That's it. And back and turn. Breathe in. As you go round. Now hold it. The lift your arm above your head and turn a little more. Turn, turn, turn center.
Turn the palm down and bring it down to your side and take it back onto the shoulder. So add, turn, not push with the hand push. Keep the hips square, not lift your arm up. Turn a little more. Turn a little more center, 10 hand, and the push down and done. Good change arms. So turn and pull. Now you're breathing in on this point. Push, push, push. Gon Push and breathe out.
And lift your arm up. Drop the shoulder down. Keep the shoulder down. Turn a little more. Think of looking behind you. Center. Turn the palm over and pull down and pushing. Pushing, pushing. Lift. Drawing the shoulder blade down as you lift. Come on, turn more. Turn more. Turn more hips, squares, hips square and center.
And our feel you're pushing something down with your hand. Excellent, right? Is that too? I can't remember. It'll do. Turnaround counting is not my best quarter. I must admit. Take hold of the straps. Have your knees as close to the front as possible. That's straps by your side.
Breathe out at curve. Really now, breathe that and no eyebrows, just soft face, soft, soft, soft and that, that's better. Uh, breathe out. Rich. Forward, left, rich and down. Very nice. Thank you. Let's take the straps back on the loops.
Keep the curve and our breathe in and reach up. Read out and curve working into the back of the legs as you do it and there. Breathe in and reach. Breathe out and curve. Now hold the curve. As you breathe in. Just bring the bar up, increasing the curve, breathe out and bring the bar down and then in and lift and breathe out and cut.
Really feel the work through the abdominals, through the heels, and increase that curve as the bar goes up. Breathe out and bring it down. And then lift. When you lift, it's pretty much presentation. Okay. I'm going to change it again. So breathe out and curl down. Breathe in and lift up.
Breathe out and turn to your left. Turn, turn, turn, turn, turn. Keeping the hips square center breathing in. Turn to the right center. Breathing in out and our presentation in [inaudible]. That's it. One Wall and curve.
Um, turn center, turn center. Um, stand and reach up. Good. Thank you. Turn the box around over the show to stops. If they fit, sometimes they don't fit, but okay. Lying on the box with your shoulder blades over the edge.
Just we'll just do a demonstration here a little bit further back in a second. Now Bend your knees and take hold of your ankles.
Turn the palms as you breathe in. Take your arms to your head arch, all the way back. Breathe out and bring your arms in a wide circle and lift up towards your toes. Lift, lift, lift, lift. Bend your knees and take hold of your ankles. Okay, so it's the inward breath as you go back. Okay? Maybe open your arms a little earlier so you don't get caught in the straps. Okay, so hold onto the ankles as much of elbows up, shoulders, dad, na breathe in. And rich flex in.
T whoops. It's on four cards, not on two. So one flex and turnout. Now get the inner thighs working arms to the head and stretch all the way back. Pulling right from the hips. Head up first. Breathe out and curl. Lift, lift, lift.
Bend your knees and take hold and breathe in. And stretch. Flex and turnout Armstrong's head. Now lengthen everything by. Don't let your head hang. Keep the head moving and around, around and up and point and re-estimate. It's just sit up for a second. When you take your arms back, what's happening? The head's going, so you take your arms back, the head continues moving. So the head's coming up before your arms come around so you're not getting this heaviness of the head, okay? If you fall off, it means you haven't been using your stomach muscles. Okay? So, and I need to get more pull out of the hips before you go back.
So it's a stretch this way. Okay, let's do two more. So breathe out and stretch arms to the head. Breathe in, go all the way back. Keep the low back head pub head up now. Arms Paulo, reach. Come on up, up, up, up. Bend your knees and take hold and stretch.
Flex and turnout and reach back around and up and dressed. It's okay, but I don't think you're using your legs enough. You know you're taking your leg. The legs are going. So you need to think of your legs being a much stronger base. You'd all the work we've been doing with the frog and all this, you need to think of the legs being much more, more strong.
Just to just show you for a second. So from the, as you go in this position, as you straighten your legs, you're going to press your heels together and work the inner thighs. So stretched out, stretching, stretching, stretching, stretching. That's it. And that gives you a much heavier base into okay at rest. Okay. Take the box off.
So it's arms and legs. So breathe in, open and reach out of your hips, and then breathe out to come back and let your arms go too far. They have to come in roughly in front of it, slightly in front of your ears and push. Come on, lift out of the hips and back. Oh, this time you're going to turn to your left as you stretch out and lift your arms. So push out and turn to your left and center as you come back and stretch away and turn to your right. Keeping the hips square. Keep the hips square. Don't let the hip go forward and back and turn to the right. You go down, turn the torso. That's it. But keep this square. Now Open your arms, close them, and then come back into the center and then down. So try and keep the hips as much square that open and rich up.
Turn Open your arms. Lift and dad. Other side. Careful. If you step off, it's when you do the turns of tendency feet to move the hips. Push that. Yeah, that's so the, yeah. So you've got it in the opposite direction. Yeah.
So we'll do four and two and two. Okay. So just the simple ones first and stretch away and left you and just put up through here. Little more and stretch away. Uh, but yeah, and stress and back and stretch. And by now with it, just a simple arms up and stretch and use your arms to lift out of the hips and then back. Okay. And Lyft and back. And now with a turn, let's turn whichever way you want.
Turn whichever direction. Turn and lift and then back, uh, turn and lift. Turn, turn, turn, turn, turn. That's better. And back and out with the opening and turn, lift and open your arms, closed them as you come up and down with your arms. Last one and turn and lift and, and up and turn. And then come down. Good. Stand off the bed.
Push away, push away, and slowly come back up and
Keep the lift through the torsos. You do it, and then come up, open the chest and lift, lift, lift, lift, lift, drew up the center from the pubic burn and up. One more time and push, push, push, push and lift and stand up. Stand next to them, she and the one side, and just have your legs. Actually, let's face down this way. Yeah, just from that. Just this fits slightly part. I just drop the head up over and just slowly roll the spine down, pause there, breathing in, and then breathe out and slowly pick yourself up from the abdominals, stacking the spine, Vertebra [inaudible] Bruh, and up straight and just relax the shoulders. Thank you very much, much. Both of you.