Class #1831

Hip to Abdominal Connections

50 min - Class


Challenge your movements by taking them slower in this strengthening Reformer workout with Madeline Black. Discover new hip to abdominal connections by working through Footwork with patterns, Down Stretch with Pushups, standing leg work, an intense arm series, and a finale of squats.
What You'll Need: Reformer w/Box

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Ready for a strength workout. All right, let's go. We're going to start with the foot work and we're going to do a little pattern that we're going to repeat in different foot positions. So we're going to do a two resident blue because we're going to switch to a single leg. So if it was too heavy, it'd be too heavy for the one leg, but it's going to be a challenge for the one leg. So we'll start in the parallel position with the weight on the front edge of the heel. The pattern's going to be very slowly, five repetitions out, incoming in even a little bit slower. Press on my hand first you feel the back of your thigh and then push away.

Push away. And when you get to the top, pull up those kneecaps. Now keep the hips open, bend the knees a little tiny bit, and then drag the carriage. And so I want you to very slow and again, pressing out. Feel every motion of the knee joint, the hip joint, the length of the spine, the length of the legs, pulling up the kneecaps. Good. And these releasing first hips coming in. Good. Keep engaged the whole time and press again. Don't give up. Don't let go at any point. Lengthening, lengthening good.

Find the full length through the torso as you're lengthening out and bend the knee coming in. Excellent. Good. One more. It's five and out. The next set you're going to do is five in the middle range. So she'll finish this one coming in and then we're going to go to the halfway point. So she feels the bumper and go back out halfway point and out.

And then we're going to extend a little bit more out and in and out and in. Keep it engaged and fill those hamstrings out the hamstrings. Pull you in to Moore and out, in and out in. And then fully extend income in faster five and one and in, pull it in out. Pull it in. Good out. Pull it in out.

One more and out coming in small V, same pattern. So we're going to go to the balls of the feet. A little wider. Heels release down. So Achilles are long but not pushing. Yeah. So you're floating heels. Wait on the big toe. Here we go. Slow out. Let's say four counts to three. Feel the wrapping of your thighs, four and four to come in knees first, feel the hips sink into the socket. Very nice. Controlling it through the feet and out. Slow breathing.

Two, three, pulling up completely for good and knees release. Then the hips, they sync, bringing the carriage in and again and out. It's actually a lot of work to go. Slow and out. Keep working those hips, the rotation, pull up the kneecaps and knees, hip sink, pulling in to the bumper. And again, I think we've got two more in out reach. Reach and pull up and bend in.

Got One more slow one. Keep the heels hanging and toes stay connected on the bar. Heels are soft. Extend the legs, pull up the knees and Ben in bullying to the bumper and then go halfway out and halfway out and pause and out, n n n out and [inaudible] out. Stay controlled. There you go. Out into more and out, in, out and in. Fully extend and pull it in.

Go quickly and out and in out. And I get a pull it in. Don't let the spring pull you in. That's it. And out. Pull it in out. Pull it in out. Still do it fast though. Can you pull in without the spring? There you go. And come in and rest.

Let's go. Wide. Same thing. It's hard to go quick in and still have resistance, right? A little more turnout if you would just let your hips, here we go. Slow to keep going. Three, four, good knees, hips, sinking. Feel the weight on your sacrum out and feel the heels. Very nice. Push. Good engagement. Pull. Nice work here and knees opening. Good.

And again, stay engaged. Keep pressing, keep rolling the carriage. Keep rolling the carriage and bent in. Good and key going. Roll the carriage. Keep it rolling. If you can, keep it rolling. Roll, roll. And in. Even though it's subtle, you want to feel that the carriage is still rolling along the the wheels there, that your body is still lengthening with it. And I really nice, great [inaudible] and last one before the halfway point and out reach. Good and in to the bumper.

Halfway out and pushing out halfway and then go out and pull it in and I'll pull it in and out in, good. Out in and out in one more and go all the way out and then pull it in. And we're going to go quick and out. Pull it in and there you go. That's it. And, and you found your rhythm and out in and out, in and out. In one more. Out and in. Good. One leg. Right leg on the bar.

Okay. Bring this knee up. We're going to just hold it there. Here we go. Feel the heel firmly into it. Like a Suction Cup and prs out. Breslow good knee release. Drop the hip and press through that heel. Good. Pull up that Patella. Nice and knee polling and, and hamstring or left.

Good at all it and yeah, so if you pull up the Patella doesn't push the Tibia back. That lower leg bone. We want to keep the Tibia lifted in this pulling up. There you go. That prevents hyperextension. Good. And two more and out. That's a challenge for the single leg. Cause we didn't cha there you go. That's better. You feel the difference? Yeah. Very good. Good. One more time.

So it's a heavier spring for a single leg, but it's good work. Good. Keep working. Keep pulling the very nice, excellent and calming in. We switched sides and heel. Good. And that's it. I am pushing out slow. Oh I think I forgot the fast ones, didn't I? And pull up good and in, I was so into you doing that.

Well we'll just go to the other side and pull rich. Good. And [inaudible] and press good. She's very good at keeping active in the hamstring as she's pulling the leg in. Good. Yeah, just watch. Don't let that knee release at the end there. The be careful and out. Yeah. You want to keep pulling in this direction.

Keep that pulling. There you go. Yep. So you don't let it drop down below one more. And Paul Paul, Super. Keep it engaged. That's it all. And we're going to switch again and we're going to do our little halfways and then the fast one. So see if we can find that same thing here and halfway out.

And now press out n, N , n out in and out, in and out. N N, one more. Fully extend, fully extend and pull it in. Come all the way in now we'll do five fast and out and N. Good. Keep pulling here up. Yeah, just see that it helps. Keep your knee in alignment there. Paul here, rich and hello, rich and Paul and we'll come in and switch sides. Halfway point. Good and good.

And then go out and pull it in and out in the polls. Coming from here. Good. Out in and out. In, out, in, out. All the way in n faster and pull and Yup. Now keep that engaged. You're starting to push your knee down. Yeah, keep it engaged. Even if you don't fully straighten it, it's fine, but just feel that pulling up. There you go. Might feel that way too, you that you're not fully straining but you're engaging through here. Very good.

Good, excellent. One more and rest. Good. Okay. Let's switch to the balls of the feet and let's just do some heel lowers. So we're going to come down here and did a little running in place. So go ahead and push out and drop one heel under and then lift and switch. Good and switch. So same thing as your leg is going under the bar.

Keep this strength in the front of the knee. There you go. That's it. Don't let your Tibia drop the lower leg. There you go. Keep that. There you go. Do you feel the difference? You got to stay engaged there. Very good. So it's a Co contraction, right? Of Your quadricep and your hamstring.

They've got to work together or you go to keep the support with the leg straight. Excellent. Really good. We'll do a few more. Hmm, great. All right. And then preach both heels under the bar. I'll give you a nice stretch and then the knees and come on in. Great. All right, so we're going to switch to a red spring and we're going to do a little coordination with a little different timing, right?

So we're going to grab the handles and, and bend the elbows by your side. Knees are up. Good. Good. All right. Now what I'd like to have happen is that the, the Shin speed dropped a little bit. So your legs are at first just weighted into the body.

The knees can be a little bit apart actually in your feet together. Yeah, more like a double leg stretch, a mini double leg stretch. But just let that be heavy here. And then you have the arms here. So you're going to exhale as you extend the arms and curl the trunk up in one move. Your legs go out in parallel. Parallel for me. There you go. So let's practice that again. Bend the knees and come back down. Good and go up again. Parallel. Very good.

Now you're going to hold that position open and close the legs. Very nice. Come into the bent knee position. Hold it there, take a breath, exhale, and then lower the arms and the head down. So this is extra count. They're ready and going up. Parallel legs, good opening, and very nice. Bending the knees and now you're going to hold it. One breath. Exhale, good and down. Head down with the arms and again and exhale and pull out. Very nice.

Open and close. Knees coming in. Now you're holding the curl. Great. And bending the elbows and head down. Take another breath in and exhale and come up. And what you're doing very nicely is keeping this length between your open and close the legs. And as you bend the knees, this is staying the same length. Great. And then bending. Good. Hold two more times. Exhale and up.

So try to feel the bottom of your rib cage and the pubic bone length stays the same as you bend the knees in. We tend to shorten here. Now you've got to hold it in this length and then lower back down. One more time and exhale and coming up. Great. And Open and close. Keeping the length across here. Ending and coming down. Beautiful. Yeah, I love anything that one little extra breath they're holding. Okay.

We're gonna do a little bit of a variation of a corkscrew. So we're going to bring the legs up and I want to show you what I'm going to ask you to do it. So, uh, the pelvis is not going to move. So your legs are going to sway to the left. And as you do that, the right leg is going to shorten, it's going to slide down almost to the ankle. And then you come back. So just practice slide your left foot down. So the hip staying here and then you come back.

So we're doing pure ab duction and add, add duction of the leg. And you're hiking just a little bit. There you go. So we want that. So this is a big iliotibial stretch lateral stretch of the leg here. You feel that? That's the yeah, and come back and then reach. So this stays here and we're lengthening here. Keep your legs the same.

Levelness here. There you go. And come back. Let's try that again. So this stays level and try to move your leg. Move this one that way. Yeah. More this one. That way. There you go. It makes this one stretch. [inaudible] and come back and towards me. That's it. Good. And come back. Now we're going to do it as a circle.

So you go shorten the right leg. Go down now, come level with your legs. Now shorten the left leg and then come back up and towards me. This is shortening. You can flex your feet and around the little level over to the right leg is shorter and come back. Now you're rolling on your posts. You should feel the back of your hip. Stay the same and again, and just the legs. That's right. That's right there. Perfect.

And down now ab duct and added up the hips that way. Nice. And come up. Oh Hole. She found something and go that way. Ah, Nice. So this is working the deep. Yeah, you got it now and come up and towards me if you can. You feel it's deep hip muscles that connect into the lower part of your pelvis.

So this is incredible activation of the lower part of your pelvic ball. Let's do one more without my hands there now. Now that you've found it. Very good. See it only takes that one time to feel that, that cla. Yeah, very good and come up. Don't push it because you're starting to roll. One more time. I really wanted the hip joint and this way. There you go. Right? So it's like this leg shortens, that's it.

And you go around and you go this way and then this leg shortens. Yeah. So you feel a difference in your obliques there. One more to finish. Excellent. And around. Oh, that's beautiful. And come up. Okay, now we're going to keep the legs do. Okay, now we're going to keep them the same. And you're going to do the rotation of your pelvis around.

So here we go to the right with the pelvis rolls to the right, and then you circle around the pelvic bowl rolls to left and then come centered. So what you're more used to over and around, and this is more waste. You see, this is more lumbar spine in ways the hip joints just staying stable and the spine is moving versus the other one. We had more hip joint movement. Good and up. And one more time. Each side circle around and up. Last time and over and around, up and center. Bend your knees onto the good.

So we're gonna stretch out. I'm going to give you a little extra spring so that the, the carriage doesn't move so much, but go ahead and just have your feet on the bar and we going just stretch the upper back. Now because of all that flection we were just doing, I want you to place your hands as if you're going to do a back bend. Your hands are going to go on their shoulder rest. Yes, that'd be nice. Thank you. Okay, so now with the hands on top, the elbows are facing a little bit this way, right? So what I'm gonna have you do is reach your elbows up towards the ceiling.

That's gonna widen the shoulder blades and they're going to lift the breastbone up and you're gonna come. Just roll towards the back of your skull, but not onto the top of your head. Yeah. And then roll back and reach the elbows down nice and again, and reach the elbows back. Now you're gonna roll just a little bit onto the head. Just a little bit there. Not to the top. Yeah, it's good and very nice and range. So we're preparing here for a little bit of upper back extension to small with a stretch of the shoulder blades whining as you go back down here. It's Nice, Huh?

Let's do two more and then we're going to take it into a, uh, down stretch with pushups. But I want you to feel that that's really nice. Good. There's a connection between the lower part of the scapula and the spine there. When you do that lift one more and reach the elbows. That really helps to reach the elbows, lift the chest and come back down. Very good. Okay, so now we're going to come up, kneeling to down stretch.

So we want a red and blue spring. Okay. Right. Okay. So kneeling with the hands here? Yeah. Subar height. Okay, so usually low or a medium bar. Okay. All right. So now with the down stretch, we're going to keep this with of your back that you're feeling. Now I want you to feel that lifted the sternum that you just felt there. Beautiful. Now push back with straight arms and now bend the elbows.

Bring your breastbone towards the bar. Go ahead. That's it. And then go up and straighten up. Push up cause the weight. Okay. Or do you want more? Okay, so I want not so much a hinge from the lower back. Let's see if we can keep the lower back from hindering more through the groin forward. Bring your grind that way towards the Bar, the front of your pelvis. There you go. Now lift up through the front here. There.

The extension I want is more that that lift that you felt here. There you go. Connect the ribs to the pelvis. There you go. But the breastbone has to go up. When you do that, you hit go. It's a little different position. Can you feel that good and keep that connection. Push back. Great. He can go, go, go and then bend the elbow seeping and bring your breastbone forward without hinges. Don't lose that connection. The ribs to hip, but try to find your sternum as you go out. Go ahead and push.

You don't have to go quite so low of that. Yes. That's the feeling. There you go. And again, push back. Keep this connection. So you get that red connection and you flex here. That's, that's it. Sternum. Find that sternum coming forward and up with the head. Go ahead. Bend the elbows a little bit. Yeah, not so far. And now go up.

Bring your breastbone. Yeah. Do you feel how the head goes up there? And again, push back and bending. Now find that breastbone and head going up there. You got one more time. Go ahead and just again, watch the hinge at the hip and at the lower back. I mean, and push back there. You don't know. Hinge in the lower back. There you go.

We want this to extend here in the head and the crown or the head to go up. Right. There you go. Good. And whereas curl back, that's not so easy. And you're doing all this pushups. Just rest. Rest your back. Very good. Okay. All right.

You're right. That's a good stretch. All right. Come on up. We're gonna do a little standing work now so you can stay on that side of reformer. And, uh, let's do one, one blue spring, I think would be good. So first I just gonna have you stand with your foot against the shoulder rest. And I'd like the knees to be the stance. The leg that's on the reformer to be slightly in front of the other leg. Yeah.

So we have somewhere to go on the slide. Yeah, the standing leg is straight and the arms just, you can have your arms on your hips if you want just to check your levelness and just simply feel the heel to buttocks connection at the sip phone and push back through the heel. We're just extending the hip and then coming back in. Now the tricky part is that standing leg. Yes. So push back. We don't want the Tibia or the sh the thighbone to move back in space. It's going to stay over the foot and again and back. Good. Go ahead and come back. Good. So again, it's that position of your knee so we don't push back with the Tibia at all.

Yeah, you don't have to go quite so far back. Only 10 degrees is fine. It's more about keeping it, that's fine. And then bring it forward. Bring your knee forward. Come all the way in. Yeah. Pull up here. Yeah, come all the way and that's it. Now push your heel back. Feel the buttocks ham to heal. That's enough right there is good. Is that okay? It's not so much effort. Yeah, so keep that up. There you go.

Very good. So this bone doesn't push back. Do One more, then we'll do the other side before we do that there. There you go. Let's watch. But it's a small movement. Yeah, come around. We're isolating. We only, you know, without moving the spy about 10 degrees of hip extension. Maybe 15 for those who are more flexible, but okay. All right. Here we go. Pelvis is level standing on that standing foot. Big Toe Ball, heel. Good. And then press back.

Heel to hamstring. There you go. And come back. Bring in the knee forward. Come all the way to the bumper. There you go. Got to go. Fluxion go ahead and reach back. And can I make one little change here? Can you hop closer to the reformer? You want to be as close to the, yeah.

Otherwise the foot to knee and hip alignment's. Not the best. That's it. There you go. Go ahead and push out. That's better. You feel a difference there? Yeah. Good. Yeah. Nice. Much better. Excellent. Usually can feel a pretty strong uh, sensation in the Quadricep, right? Yeah.

And that sensation is actually an elongation of the quadriceps. So don't be worried that you're feeling it more in your quad, in the front of your leg than you are in the back. We feel more when the tissues lengthening than we do when it's contracting. So you'll have more sensation in the front and that's fine. Okay, let's do the other side. We're gonna repeat that position again, but we're going to add a body, lean with it. So that's, it's to get really close to the reformer. Now here's what we learned.

It's going to be very hard not to push that Tibia back. So as you push this, as you're pushing you on a hinge, the body forward as you're extending the back leg and then bring the body up so you have to time the leg going back with the body going forward. So here you go. And pressing back on the lean. Try to straighten the back leg. Good. Be Conscious of this leg. Good. And bring your torso up as the knee comes forward. Very nice.

Or one piece and again, and push back and leaning forward. Excellent. You're doing great on the standing leg. Very good. And bring it up. As the knee comes forward, your torsos coming up and again and back. Just be careful. As you get tired, you start to push that knee back. Good. And come in. We'll just do one more. Yeah. Get your body, get your weight over your foot more. Yeah. Good.

And I'll try to keep their last one. That's it. Hinge at the hip. This is great balance work, not easy. Beautiful. And then bring the crown of the head up as the torso comes. There you go. Other side. Okay, good. Yeah, you don't have to do a lot of those. You don't have to do. Yeah. Good. Okay.

So setting up the standing foot is extremely important. Big Toe Ball, a little toe ball and center of the heel. And the minute your weight goes back onto your heel, you're going to know that your leg bone has moved too far back. All right, so here we go. She's gonna push back and lean forward at the same time. Good. And come back and good crown of the head. There you go. And again, keeping that Tibia forward, I feel the crown of your head come up as your knee comes forward. Good. And keep your weight in the big tail more. If you can, try to avoid the heel contact, avoid too much heel contact. That's it. Woo. And come up.

That's okay. We all have one side. I'm going to also holding you there, which changed your balance. Okay. And one more. Go ahead and see if you're gonna hinge on the hip. Try not to push back in that knee. Hmm, go ahead and coming up. It seems like this side for you is just a tiny bit weaker, so we can rest for a second. You know, in your own practice. Just two extra repetitions on that side. That would be good. Okay.

So now we're going to, uh, go into a little more hamstrings. So be good for the right leg. So here's how we're going to do this. We're going to get the box put in the long position. I recommend a light spring, so we're gonna do a blue. And since you're working by yourself and don't have a teacher to put ropes on you, this is what I do to set myself up. So step inside the reformer, you're going to put the straps on your knees, you step into them. And I think I've already shortened them.

But if you walk to the end of the reformer, okay, well come to the end of the reformer before you shorten them. There you go. So now you want to pull them tight so there's no dangly rope there. Pull a real tight and that they're both equally tied if you can. Yeah. So that's it. Yeah. Perfect. So now you're going to come onto the box and you're going to bend your knees as you do it and get your feet on the ropes. Yeah.

So you want to try to get the heel in the center of the rope. You can feel it on your foot. And then the, the rope is going to be between the second toe and the, and the big toe. And if you can kind of curl your big toe on the rope this way so you get a hold it can you find it with your toe point, your toe kind of their hair. Does he have the pointed toe? Now you've got there. The tension there, right? Here we go. So curl away girl, pull with your toes. Ah, and extend. Good. And keep that big toe working.

Extend the legs a little more if you can. That's it. All the way. Good. And pull again. So here we go. We repeat right. It's much harder with the feet. That's okay. And come back in. That happens. If it falls in between, that's fine. You can always readjust your toes. That's what I do when I do this. Yeah, I'll be the teacher and help you. But that's a studio when I'm by myself, you know, you just adjust your feet and get the ropes back. For some reason, by having the Plantar flection makes it more difficult, doesn't it? To do this exercise. That's why I suggest light. As better. That's it.

So she's going to keep pulling, pull, pull, pull, pull, pull, pull, pool and extend. Good. We'll see how that right one's doing compared to your left. Good. And Paul Toes, toes, toes, toes, toes, toes, toes. Excellent. Good. Okay, let's rest. That's fine. Come on down. So now let's stretch this hamstring. So we're gonna come out here and actually we'll remove the box and let's just do, um, actually that's, that's spring is fine. One blue spring is fine.

And you're going to stand at the end of the Bar, right? Really close. And put one leg over and place it on the carriage and then push the carriage out. There you go. And Dorsey flex. So have more. So moving more of your foot on to carriage so that your heels not hanging on this spring. Good. And now keep your pelvis level good. Right? And now what you're going to do is you kind of lengthen away and start to hinge your body forward again as you're moving the care to as your active yet without changing your pelvis too much. Yeah. Good. Do you feel lengthening in the back of your leg? Good. Good.

And now bring your body up and then bring the, bend your knee in. Great. And push it away again. Good. And let your heel drop a little bit. There you go. And now just hinge and also stop. Just hand put. You're also trying to lengthen. There you go. Good. Don't go too far. That's good. And bring the torso up and then bend the knee in and again, go ahead and hinge forward.

Okay. And coming back up and [inaudible]. Good. Let's switch sides. [inaudible] you know, as you practice this, you'll find just the right spot for your foot on the carriage that works for you. Yeah, I like to have the Achilles long so that we get length through the back of the leg as well. But I don't want you falling off the carriage. Good. Okay. Very nice. Nice. A flexible and come back up and bend the knee.

Go ahead and just watch your standing like that. You're not pushing back your calf. Yeah. And again, and forward. Straighten and hinge forward and let this sink. Yeah, very good. Lengthen and come back up and last one and press forward and hindering. Go ahead. Nice and come back up. All right.

We'll give your legs a break and now let's do a little roll back. So I think we'll do one red spring would be enough and we'll sit facing the road. Okay. Okay, that's fine. Yeah. Okay. So here's what we're going to do.

So you're going to grab the ropes and I'd like you to hold them into this position with elbows up, right. So first off, let's just extend the arms and Ben. So just practice feeling that. Good connecting into that back. There you go. Very good. Okay, well the extent it's as if your arms are on a table here. You starting to lift your elbows a little bit, keep them down. Yeah. And extend. Most people drop their elbows and yours are going up.

So kick them at this level. Go ahead and pull. Excellent. Okay. One more. And Paul and extend. Yeah. Okay. Now you're going to lean back a little bit in. Nice. Straight back. Right now you're gonna turn your elbows out and you're gonna pull this way and Paul extent. Keep the thumbs up and pull and accent. Keep the thumbs up. That's it. Paul. And reach.

Good and poor. Reach. Good. That looks good. Nice and wide. Two more times. Good. And pull out. Now here's an odd one. We're going to bring the elbows in in the hands out as much as you can and extend this way. Great. Yeah, it gets a different area of the biceps when you're working in this angle. Good.

Excellent. Good. One more time. Okay, now extend. Let's do an alternating arm. One straight, one bent. So you're gonna bend the right, extend the left. Very good. And then keep the tension. It's hard to get that. Keep the attention wrote. Turn the hands over, pull and lift that elbow. Nice.

Lean back a little more cause it helps with the tension on the ropes. Can Lean back without extending. It's all right. It's new to you. And then elbow what I call this one posture, arms believer or not. And that's it. That's what I need. There you go. And pull. Nice Bollard and Cole. Nice collards.

A little coordination. Paul. [inaudible] one more poll you have to do one more. Cause I think you started on the other side. Did you? One more beautiful Luca. Um, yeah. Okay. We all have one side. Sweet. All right, let's give that a break. Let's do some simple legs for straps. Yeah. So two reds with the loops. And uh, we're just gonna do, I want you to start with a frog, but of course I want you to do the frog my way as opposed to Kermit the frog. Alright? So here's how I want you to do it. You're going to start in a bent knee position with the inner edges of your feet together, actually your big toe.

So we have on my little velcro feet that I like to talk about. So the piece of Velcro between the big toe all the way inside to the back of the heel. So if I try to pull your feet apart, the Bell Crow, right? So you've got to glue this together, right? And now I'll let you, uh, flex your hips a little more. Fold your knees in there and your heels are gonna go towards your buttocks a little bit. So the ropes are going to be in between. Now you have velcro feet happening and at the same time you're kind of pressing the knees out away from the ropes, but without losing your feet.

So you feel like co contraction of the hips and the feet. Now from there, as you push, your feet are going slightly up on a diagonal so that the ropes come out. That's good. And your feet are parallel and your legs are parallel. Good. Now try to find the front position coming back in. You're spiraling in the knees open though. Crewing your feet and dropping the heels down towards your buttocks.

Going into hip flection. Yeah, a little bit more. There you go. Now push here. Go ahead and stand on my chest. Good and bending. That's it. Drop the heels with it too. I want you to fold in the hip. There you go. And press. Stand on me. Stand here. Push. Nice. And Ben rotating, opening the hips a little bit more. Heels are dropping and push out.

Good. And in and out. Great work. You really linked the between the feet and the hips and you feel that connection. It's a very strong, like inner and outer thigh connection and the feet, it's beautiful. Okay. And push out. Let's just do one more and in one last time. Control, control. Drop those heels. Drop and drop and drop him. Yeah.

Changes the action. Okay, now push out again. And we're gonna do small circles. Very small. So you're going to come up circle just a little bit, not the past, the frame of the reformer and down and around. So just kind of move through it now. Small circles. Good. Keep it controlled.

Good. You move your right leg out a tiny bit more. It's not going as far as your left. There you go. That's hard to feel it. That's where a teacher helps tell you those little things. But try to feel an equal, good, beautiful, and come up and we're reversing it. So you're pulling it down. Just the width of the reformer. There you go.

And in down and down. Great hip work. Two more times. Circle and around. One more. A lot of work there on the hips. So we're gonna do as a happy babies. You're going to open your legs out all the ropes for me. Do you control it? Very good. Flex feet, knees open. Go ahead and just let, yeah, let's let it sink. Good with the tail. Heavy into the carriage, right at the back.

Relaxed and the ropes are holding you so you can kind of kind of relax in that position. Don't have to hold the shape, right. The ropes are holding you very nice. Just a couple more breasts. Relaxing your hips, relaxing your rib cage into the carriage. Just easy. Yeah. Okay. Now using the ropes, pull the ropes and extend your legs. Pull the ropes a little bit. There you go. With your hands. I mean, yeah, you could pull them in that direction there. Hold them. Yeah, don't let them pull it. Yeah, that way. Good.

You're pulling that way there with the rope. So now with your legs, can you do it with your hands? And so pull that way. Yes, that's it. Yeah. So your legs can actually let gravity stretch. There you go. There you go. As opposed to the ropes pulling you Europe. Yes, there you go. They're supporting you. They're stabilizing your so gravity construct. Yes. Very nice. And disperate relaxing the ribs. Good.

Now this is a big stretch. So what I want you to do is keep the resistance of the ropes with your hands and then just bend the knees and bring your feet in relaxing. Very good. Okay, so we're going to come up and we're going to do a little short box series on the side. Excellent. Alright, we go. All right, so we'll get the box and the cross position. Now this is a little different setup here with your leg. Uh, it's uncomfortable for your hip.

You can put a pat on the box so that if you seem to have pressure, discomfort. Okay, so we want a strap available. It's going to sit on this side. The top leg goes into the strap, the underneath legs going to hook. We're going gonna bend the knees and Hook and you've got to make sure you're on the side of your hip. And this is where the box might cut into your leg and be uncomfortable. So put a pad there, become now hold your rib cage. Yes.

So I want you to feel that connection here and we want to feel the length through the crown of the head, through the long waist. Your work in this hip, right by pushing up in the strap. Very good. Bringing the arms to a tee position. See if we can keep the trunk in that position. Excellent. Now bring the left hand in front, right hand overhead. Give yourself a nice long length, not too much side bend and go a little further. Nice.

Bring your arms back to the t long waist, hands to the ribs, and bring your torso back up and go over again. Ribs. Find the length t arms hold. Bring your left hand in front. Right hand overhead. Just a little more stretch. Not Too much there. Beautiful. Come back to the tee. Good. Hold the ribs with your hands and come out.

And one more time and over hold. You're doing great. And t keep that connection and arm overhead and in front little more length. Bring the torso up t ribs and come on out arrest. Wow. Good other side. Okay, I will get a nice back few. Very good. All right, so holding onto your ribs with your hands. Good.

Now bring this back a little bit more so you have to be a little bit more [inaudible]. Okay, on that hip. There you go, cause you got a little twist. Gonnar there you go. There you don't find the length. Good arms to the tee. Hold the position. Good. Now, right hand in front, left hand over top for this lengthening here. Stretching long, just a little bit. Don't bend too much here and then bring the arms to a tee and come up. Nice. Long waist on both sides. Ribs come up and over on the ribs.

Good. Arms to a t. Good. Left-Hand overhead. Little reach long. Bring the arms back to the tee. Hands to the ribs. One more time and over. T beautiful. Stretch the left arm overhead. Good. Back to the tee. Hands to the ribs and come on up.

Ooh. Ooh. Rest. Excellent. Very good. All right. A little more upper back work for you. All right, we'll go to a Mulu spring and we're gonna work on, um, a little bit of a pulling strap action. So I want to practice just the arm movement with you first before we do it with the straps. So line your stomach with your head this way. All right. So I like the legs actually a little bit. Why? Not Quite to the end of the box, but I mean to the side of the box, right?

And I wanted to make sure that your legs aren't like being weighted down. So there should be a little lift of your legs. That's it, but not too much. You should still be on the box. Okay? So bring the arms out as if you're holding the straps out to the side. And I want your torso long. So almost a little flex that way. Good.

So what you're gonna do with your arms, thumbs are up as you bend your elbow, you're gonna bring your elbows in like a w shape. So you're gonna pull in yeah, this way. And I want you to feel the lower scapula here. Kind of pulling down the little bit of that sternum extension that we had worked on before, but never losing the front of the ribs on the box. I don't want you to come up that high. Right? So it's, it's actually scapular work and then extend the arms long. Feel the scapular rotating as you extend the hand. Don't go into flection. You're just gonna lower. It's going to be more at this level here. So w arms.

So you pulling back, feel it from your scapula though. There you go. And bring the elbows in this way. There you go. So you feeling that? Yeah. Good. And now extend the arms slowly. Let the ropes pull you. They're going to be pulling you and let your shoulder blades slide. That was nice. Okay, so can you just grab onto the ropes?

You can just choke up on him. Okay. I'm not even just hold them with your hands this way. Yeah, being the ropes on the outside. That's it. So I want you to feel that you've got some length happening through your arms. So off the frame in lengthen long, don't pull there. So then I want you to feel that length. There you go. Now you start the pole, the w arms from down in. Very good. Down in here.

Now lift your sternum a little bit, little more. No more scapula. Excellent. And feel that. And then go forward with the arms. Let the, let the ropes pull you. Let that opening happen. Don't drop too much in deflection. Extend through the arms. Yeah, choke up on the ropes some more so you get more pull. Perfect. All right, let's try that again. And WWE arms. Pull the elbows towards your waist. Feel the Scapula come towards the spine here. Low, low, low, beautiful lip. That was fantastic. Now let the ropes take you forward. Feel the scapula widening and rotating, extending the arms fully.

Getting a nice length under the armpit. And again, very good. And you got it. And pull elbows towards your rib cage. Go ahead a little bit more. Drop your elbows a little bit, hands up a little bit and pull more elbows in. There you go. Do you feel that [inaudible] very good and reach forward. So one of the actions that's not good for the shoulder as well as if the elbows go up, right? So they're pulling in towards your waist, your hands, that's it. Good. And then bring him in way into your waist.

Bring them in to making a w shape with the arms. That's it. Good and forward. Now you have it. Can you move a little bit quicker? Just a little more flow to it. So now that you have the feelings, so go ahead and call and reach and extend fully reach and again, pull, bring it in and extend fully. Rachel, shoot two more. Right from here. Pull March the head. It's the breastbone. I want more breastbone there. That's different. Breastbone. Yes. And extend.

We'll do one more time and pull. Extend Crown of the head. Good. And reach the arms and rest. Excellent. Okay, we'll stretch that out now. Come on up. Okay. Well even just, yeah, got them there. All right, so let's come up and we're going to do a little like flection rolling through your rib cage, but through the up stretch now I'll take that.

So set it up for up stretch, one red and one blue spring. Okay. All right, so let's break this down a little bit. Let's start at the bumper. All right, so bring the legs in. Good. And um, bring your shoulders a little bit more forward. This way to start. Yeah, so you're not in that full shoulder flection to begin with. Your shoulders are going to stay here as you pushed back with your legs and drop into a plank. And I'll start from the crown of your head.

Curl your chin to your throat. Now bring these vertebrates up, up, up, up. Keep rolling the kerogen up, up, up, up, especially right here, up, up, up, up. Keep rolling the carriage and now send the sit bones back. And here we are at the beginning. Got It. And again, and pushed back through. Chin to throat there. I want that flection. I've tried to move up through here. Beautiful. Up, up, out. You're good here. Now. Let's try to get some more flection here, here, here, which is harder up through here.

And then the hips go back as you lengthen back. Good. And again, push back and curl. Chin started the chin. Yeah. And up. You still want to start in the middle, Huh? Yeah, I know. Come up. Come up, come up, come up, come up, come up. That's getting better. And Go back. Let's do one more and push back. Now you're really going to start from Chin to throat. Okay, here we go. Ah, good. Up. Up, up, up, up, up, up, up. Now get into here and get into here much.

Oh, look at that. Beautiful reflections. Getting so much better. And bring the hips back and rest. Now just kneel down for me and give you a little stretch here. You can have your feet flat down, but I want you to kneel and actually have your feet tucked under, but not on the shoulder rest. Okay. Can you sit like this? Good. Excellent. Alright, good. Hands on the heels. That's good.

You feel secure there? Yep. Okay. So what I'd like you to do is push your pelvis forward. Good. Now see if we can not arch. I'm not going to do like an extension so much. I want more in the groin. There you go. Now face your pelvis to the left. [inaudible] now your whole torso, just your pelvis easy and come back to center. How's that on your knees? Good.

Okay. And up face the post this way. So what we're doing is hip rotation and come back and you're doing knee rotation and rotate. Go ahead pelvis. There you go. And come back and pelvis rotate. Good. Come back and pelvis, rotate a little more to the left if you can. So you get the Iliad Tibial van here on the side. Good. And the TFL good.

And come back and turn them. Reach your knee down into the carriage as you do that. Reach your knee down. Yeah, it's okay. And again, reach your knee down as you reach. Go ahead and come back to center and then just sit back and rest. Yeah, that's a really deep, simple, intense. Yeah, it is very, then it looks, I know it's very small movement. That's okay. All right, so come on up.

We're gonna finish with a few squats here on the end of the bar. Okay. So just stand and get a wide stance wider than your hips. Actually in slightly turned out. Just tiny. Not Too much. Okay, so now I want you to send your sit bones behind you, separating them, and then just squat down and easily as low as you'd like. That feels comfortable. Good. And then standing right back up. Now feel your weight on your big toe ball and your heel right as you go back and try to keep it. So send the hips back good and down. And then standing up.

Now minimize how much you're holding on and reach back from here. Sit bones, go back. Good. That's it. You can lean forward a little bit. It's kind of a natural. There you go. Very nice. And then standing up. Make sure your weight stays on your toes too, not just your heels. Yeah, and go back. So be conscious of that. Send the sit bones back there. There you go. Yeah. You have to find a balance and not to fall over. Good. And come back up now.

Bring your feet in just a tiny bit cause you look like you're, yeah. All right, let's go deeper. That's why I moved your feet cause I want you to go deeper and go down. Go down, go down, go down, go down a little more. More. Yeah. And then standing up. We'll do two more like that goes low as you can. And sitting back with the sip phones. That's it. Down good and coming up. Now you get to hold on, but go down to the floor now. So you're going to sit back way back.

Go all the way down to your buttocks. Comes to the floor with your heels. Great. Now shift your feet to the reformer. That's it. It's pushed away a little bit while you bring your arms out. Bend your knees a little bit. Not to be quite so far. Yeah. And then reach your hands out and they just roll down very slowly through your back, relaxing the legs as you go. As you're reaching through that.

That's it. And then lie down, Palm Za and relax. You did a great job.


Loved the variations of the exercises. Great instruction! Thank you!
1 person likes this.
Thank you this was the best thing for me
Fantastic as usual Madeline. I especially appreciate the anatomical cueing to assist in connecting. when practicing alone sometimes we forget all the connections going on.
All the tibia and patella talk was very helpful. It certainly kept me from hyperextending.

The long box hamstring stretch was exceedingly hard for me.
Great cueing, and flow of exercises...very helpful. Thank you.
Michele P
I love the anatomical references you give with your classes. You always help take my practice to a deeper level. It is nice to move slowly to create a deeper physical and mental connection to each movement. Exhausting and wonderful. Thank you!!
Very helpful! I like the emphasis on smooth and slow.
Love the variations, especially the corkscrew! The long box hamstring....yes!
This is how I want to teach !
Really found the tibia and patella cueing helpful. thank you!
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