Hi, I'm Kathy Murakami and I'm excited to be back here at [inaudible] any time to share with you a reformer workout. I hope you find this interesting and fun to do. Along with us. I have my friend Tammy and I have my friend Cameron here and we will be doing this workout ride along with you. So to start out, we're going to start with footwork. We have three red springs on. These are balanced body reformers, and so ladies, if you would like to lie down into the position, the first thing I'd like you to pay attention to is the placement of your feet. So instead of being directly on the heel or the [inaudible], you're going to be on your tailless bone.
So the tailless is at the bottom of your arch. All right? The tailless bone is what the Tibia directly sits upon, and then I'm going to have the feet so that the inner ball of the big toe, the knuckle, the first ray is touching, but the inner part of the heel is apart. So approximately maybe about an inch to an inch and a half at the most. So the distance between the heels, you'll probably be able to see on this reformer. The distance between the heels is the same as the distance between the knees.
So because there is space between your inner heel, this area is not touching. It is not touching. Okay. And then the toes are relaxed and we take a breath in just to prepare. We exhale and feel the whole front body sink and mountain to the back body. And here we go.
We're going to inhale as we extend to three and return to three and breathe in two, three and returns your knees stay a little bit apart. So that's the job of a balance between your inner thigh muscles and your outer hips because your knees are going to kind of do this little wobbly thing and you're trying to keep them still, meaning not moving laterally, side to side. As you keep this inner all of the foot touching, you probably will feel your inner thighs a little bit more. Yes, ladies, just a little bit more. Good. Keep moving. You're going to have to help me count. Probably. I think we're about five. Okay. So let's go to eight, six, even tempo.
Be sure it's an even tempo back and forth. Great. And this is your last one. This number eight, moving in and out. Okay. From here we're moving down to the ball of the foot, the ball of the foot. The toes are not clutching. Remember your toes are free, but we still want that inner area of the first ray touching the inner heel, not the inner knee, not okay. And here the sensation is as though the Shin stay forward. So you create your extension truly from the hips first.
So you have hip extension prior to the knee extensions. I'm just going to put my hands like this on Tammy. She's going imagine leaving her shins behind and she'd go ahead. Breathe in two, three and return to three and breathe in two, three and return to three. So keeping your shins forward yet so you should feel a little more hamstring because you're working to open the hip socket first versus straighten the knees first. So again, keep your shins in ya'll little pair longer. There's like a split second. Yeah, good.
Nice breathing. Okay, let's de tense those stoves and six and a couple more here. Even temple, back and forth. Nice and return. Now we're going to move to first position or small V that you're all familiar with, so you'll be in this little bit of an external rotation. If you know that you tend to be a little bit what we call knock need or it's called Valgus. If you have a little bit of a rolled up towel, you can place that between the heels.
This is going to help that a little bit of an alignment issue of the leg. Now when we work in this position, same thing. You want to feel like this shouldn't stay forward, but a second place you can pay attention to is as you extend slowly, you'll feel the inner thigh seal up before the knees fully straightened. Then on the return, the knees will bend and see how much you can bend your knees without moving that carriage and then you descend. All right, so you might have to experiment a little bit. You feel the inner thighs close before the knees, straighten the knees start to bend before the carriage descends.
That way again, you're starting really with hip extension and you stay in hip extension, just a micro second before the carriage will come back. You'll feel a little bit of deeper work at the top of the leg and once you have that technique involved, then you go up to tempo. All right? But when you're first working to integrate it into your movements, you might have to go a little bit slower, but not so slow that that starts happening. And we had about eight ladies. Yeah. Who knows? Okay, great. From this position we'd go to the wide second position or the wide V and again, we stay on the tailless bone. So that's the bottom of the arch.
Or some people call it the pocket of the heel. Tail bone is heavy and even though the legs are apart, imagine those inner thighs zipping shut like a Ziploc bag right before the knees straight. And so go ahead. We inhale and reach long knees band before the carriage descends and return. And once you also feel your range of motion, you don't want to hit the stop or the bumper at the end anymore. So there's always a little bit of tension on your leg muscles and return.
You want to pause a ride about their breathing in feeling the chest saw, the back of the room. Ribs really open and wide on your carriage and feeling also the spine ascending here, but still ascending even though the carriage comes back. So there's a sense of contrast in length all the time. Beautiful. Nice. Last one.
So maybe to the outside edge of your sit bone. The other leg will be just in a tabletop position to keep things simple. So we're going to start with the left leg, so I'm not sure. Maybe you can see here with Cameron, if I was going to put her in alignment with her sit bone, it'd be right about here, but I'm going just a little bit lateral like so. Okay. And you ladies can start moving on the inhale, extend, licensed, smooth, exhale and slowly return.
So the reason for this is when you stand on one leg, normally you have to have the heel directly under your sip motor. You couldn't stand on one leg, but because you're horizontal here in a non weight bearing position, and I can have the placement of the leg a little bit wider, it forces my inner thigh muscles as well as my lateral hip muscles to work just a little bit more. So in this particular position, it's a nice way to train those areas without falling over and I'm hoping they were counting for me. Yes. Okay, great. We're going to change sides. Tammy said that was a lot. So I apologize if I'm getting off count here and as I'm talking and explaining, I won't do quite as much on this side. And of course you at home, if you don't want to do tabletop or you want to go to full extension, you want to abdominal, he challenged and have your leg up.
You have those choices as well, but perhaps not when you, or just try this position out the first time. Go ahead. That's it looks great sometimes with the client, I will touch right here along the inner part, right where your vastus medialis muscle is, and right up here at the greater trocanter where the lateral hip muscles all insert. And I ask the client to connect my fingers to gather like with the invisible rubber band. All right? And you can touch your own leg that way, perhaps when you're not moving, because when you take your hands away, you'll still feel that connection and that connection is going to help you with this wobbling if you feel that occurring. Yeah. Good. That's great. That was probably a lot on that side too. All right. We go into tendon stretches now. So with tendon stretches, I'm actually going to add that center or sorry, the, yeah, here it is a center red spring on. So now we have three reds on.
We're going back to being together metatarsal, but the heel stay apart, the knees stay apart and we can just change the tempo on this a little bit. So we're going to extend the legs. Legs are fully straight. Be Sure you feel the weight on the ball of the inner part of the foot. You're not clutching with the toes and you're as high up as you can possibly go. The entire leg connected all the way through your body.
Then we're going to inhale in this position, take four counts to lower the heels. So we exhale. Four, three, two, one and up on one again. Exhale, four, three, two, one. Up, four, three, two, one. Up, four, three, two, one. Rise up and slow on the way down. Exhale, quick on the up. Inhale, slow on the way down. Exhale, quick, and on the way up. Inhale, slow on the way down. Quick on the up. Two more exhale. Nice and up. Last one. Exhale and hold your up, reversing it.
So this quick down. Be careful you don't bounce under the bar, so we exhale down and [inaudible].
Okay, I'm bringing it down to one red spring. You have an option of also using a red and the blue together and I like to put the riser, the pulley position, not all the way to the bottom, but about, I don't know about an inch and a half or so. The legs are coming to tabletop. All right here and from this position, the hands are open. That means the fingers are open, the risks are flat and you should be off of the stopper a little bit. So you're already working. You feel the challenge in this particular exercise by having it be even tempo but not too slow. That would be torture. So on the inhalation, lower the arms. Inhale two, three. On the exhale, extend the legs. Breathe out. Two, three. Beautiful.
Inhale, bring only the arms up. Two, three, pause. Exhale, bend the knees slowly. Two, three and inhale two, three and exhale. Draw the belly away from your toes. Arms up, up, up, and knees. Bend, bend, bend, and breathe in. You can touch the carriage. Exhale, you can challenge. You can go a little lower if you want. You can bring the arms up nice and slow. Then the legs come back. That's three. One more. An arms and touch.
Extend to three. Arms up, up, up, knees, bend and add the head. Arms only arms. Only one, two, three. Now you coral forward and extend. Your legs are in a hundred position. Now the knees come back first. Then you lie down with everything and arms.
Two, three, everything forward two, three. Then the knees, two, three. Then back to three. Arms down to three. Reach forward. Stay there. No, it can harder. Only the arms come, ugh.
Then the head and the legs come one more time. Arms down, two, three. Look at them. Go. Beautiful to three arms only. Pause here, everything release. And you can take a little mini breaks so you can bring your legs in and rest your arms down for a second. Okay, and breathe. How was that? Could you feel your work?
I feel you. I feel you. I've done these. Alright, so one more variation on this. We'll curl up the same way, but we're going to add an extra breath and we're going to do a slow coordination of open and close on the legs. Okay, so I'll talk you through. Here we go. Arms only. Inhale, one, two, three. Everything curls up to keep arms lower. Everything out. Yep. Then you open, open, open. Then you close, close, close. Then you bend your knees. Then you return starting position and arms only curl up. Breathing. Sorry. Exit Him. Now you curl up. Good.
Then you open. Then you Breely pressed together. Then you bend the knees and then the rs they had yes, the arms only up again. You curl forward. Everything comes up, you open, you press together. We're going to make it hard. We're gonna bring the arms up first. Then we bring the head in. The knees in. Yes. Last one I promise. And arms down. Curl everything up. Stretch the legs. Beautifully long open.
Press together. Arms only. And these bend and lie back. Take a break. Okay. Feet on the foot bar. You can hang the straps up now and we're going to stand up and go into a roll back here. So if you would put the foot bar down, okay. And we'll put on, keep on one single red spring. So if you happen to have a foot stopper at home, you can use it for this. If you don't have one, it's fine and you just, you know, but they're kind of nice to have because in this position, if you have to put your head down, you have a place for it to rest.
Otherwise you just be careful. You don't let your head hang down into the spring position. Okay? So what you will do is you'll come and sit here on the carriage, okay? And you will face the head rest. Your feet will go on the headrest. If you're more comfortable with the head rest up, you can have it up or you can have it down. It's really up to you, but you want to get your buttocks super close to the shoulder rests, so you're in a very rounded position.
Reach forward for your cables and you will grab the cables on the rubber bit. That is there, that's it. And you'll round your spine. So you want to be in a rounded position, not hunching, and you're already working a little bit in the deep abdominal so you want to scoot a lot closer for that headdress down. Okay? Okay, very good. If you can be in this position with your knees together, please do so. If it's uncomfortable and your groin, keep your knees apart. All right. You will inhale as you start rolling back.
Breathe in, coming back, coming back, coming back, east centric abdominal. Come down to your abdominal curl position a little further, Cameron, little further Cameron, little further. There you go. And exhale to return forward. Still dive the top of your head. You're staying in a round flex position. Inhale as you come back.
So if having one red spring is not enough help add on a spring to help you. This is an exercise where lighter is harder. Okay? That's number two. And of course the closer your bottom is, keep going, um, to the shoulder rest the more challenge because your hip flexors are unavailable to help you. And pause here and come on up Cameron. Great. Now on a diagonal, so you will tip slightly to your right.
Look over to the right. Okay. And Curl back. So you're curling back the right side of your spine. Breathing in, stay here. Roll across the shoulder blades. Exhale and peel up slowly. The left sides. They looking to the left and inhale.
Roll down the left so you feel yourself coming down the left side of your spine. Roll across the shoulder. Please make sure your knees aren't going all over the place. Exhale, curl up on the right. Repeat. Inhale, rolling down on the right, two, three across and exhaling up the left. Beautiful. One more on that left side. Exhaling.
Sorry. Inhaling down in a cross. Exhale coming up and pause. One in the center for symmetry. You're starting to come off your [inaudible]. There you go. So one one in the center to the first symmetrical movement. So one in the center. Inhaling down. That's nice.
And then exhaling all the way up. Great. All right, so Tammy, I'm going to remove this from under your bottom and we take it into something called reverse abdominals. So what you will do here, you can leave it on one red spring. You could add on a blue. If you want a little bit more, you'll put your leg through the strap so that the strap is right above the knee. Both sides. We're going to do both legs the same time. Yeah. Then, oh, I could say you had that there for you, didn't I? We're going to come close with your buttocks to the shoulder s and roll yourself back.
And you can see here Tammy's a little bit away from the shoulder rest quite a bit so she could scooch in a little bit closer. So Cameron, you can go ahead and Scooch it pretty close. Perfect. Alright. From this position, the legs will come to tabletop. The feet are together, the knees are about a knuckles distance apart. The hands turn inward and press against the shoulder us. So you want to scoot way more forward.
[inaudible] have a knuckles distance apart. You turn the hands, the back of the hands, press just the back of the hands. Press on the shoulder rests and you press from your scapula. So the arms are in this position. Okay, from here the thighs are perpendicular. You'll pull the knees towards you on the inhale without the buttocks coming off. Exhale, two, three, four. The knees go away.
That's it. Inhale, pull. Don't let your knees go too wide, Cameron. Remember they're just a fist distance apart. Exhale, two, three. Inhale two, three. So this is an east centric or lengthening contraction of your hip flexor. You're so as pull. This is number three.
You pull only as far that your tailbone stays down and reach out. So we just did four. So ladies, you can rest for a second. You can put your feet down on the headrest. Hang onto your head if you need to rest back. Take a deep breath so you don't fall into the springs.
Exhale there. I'll give them one more breath. Inhale and exhale, and then on a diagonal. So please return to your same starting position. You'll call forward. All right, now we're going to rotate to the right. So as we rotate to the right, the left hand will glide on the outside of the knee.
The hand will behind your head. Left hand. There you go. And you're looking off to the right. So you'll stay just like so. Then the legs will come in. Inhale, glide, pull the legs in, pull the legs in. [inaudible]. Exhale, stretch away. And inhale to glide in slowly and exhale to stretch the legs away so you are in full action and rotation. So make sure you're not resting on your shoulder blades too much.
I know this is kinda killer. Inhale to pool. Exhale to reach away and we have one more. And then keep pushing those feet down, don't I? That's what happens if we want to help you and reach away. Good switch sides.
So the side you're turning towards, that hand is behind your neck to give you some support. Make sure you are flexing and rotating, and then the knees draw in. On the inhale you exhales, you extend open the hip a little bit. Inhale and exhale. So you keep your hand touching the leg so the hand doesn't come over too far.
X has to kind of know where you are in space and as this three ladies. Okay, one more as number four. Great, very nice. And you can rest. Take a break. We all right. Those aren't easy. I know. All right, so carefully. Let's come up and put your straps on the pegs and we're going into foot in the straps. So let's turn around. We're going to add on a red springs. So you have two red springs, you will want your foot bar back up.
And this is where we're going to use a pole. So these poles are about three feet long and one inch in diameter. You can get these from all the equipment companies or you could go to home depot and probably find one in the dowel section on your own.
The ankles should not be, go ahead and, and a flex, not like this, cause you'll feel the pole is gonna want to roll off the ankles. You feel like you're pointing the foot, but the toes are free. All right. The beauty of this is you will see if your legs start going off kilter because you'll see that the pole needs to stay horizontal to the floor. So from this position you can put your headdress back up. Probably. We're going to just do leg arcs.
This is an exhale today, keeping the legs straight. Whoa. If I let go. Yeah, and then inhale to come back down. You don't have to come all the way up to perpendicular. Really what you want to look for is the pelvis staying anchored that thighbone rolling in the socket. Nice. Even temple with your breath cadence and that the pole stays level.
You just want to feel like your leg bone energy is reaching and connected to the pole. Okay. If you find that the pole is kind of hard for you on your feet, what's an easy fix for that? As you go to the hardware store, you get pipe insulation is like this little spongy material, the same diameter as the pole. You just ask for one inch pipe insulation and you can slip that right on the pole. You can glue it down if you'd like to even. Good. Let's just do one more then from this position, we're going to exhale. Bend the knees maybe to about 90 degrees and extend on the inhale.
Same thing. Exhale and inhale. Beautiful. Nice. Exhale and inhale. So you can see the distance between the feet stays the same as those knees. Yeah.
And then we're going to take this off and can give you these. All right. Rescue you one leg only off one leg. Bend the other knee. There's the bar. Okay, hold it there.
And splitting equally. You can feel the foot bar there and come back. Okay.
So one not more than the other. This is three. And the leg that's lowering tends to go someplace else. You want to keep it like you're polishing a piece of glass between the legs and that's five. Great. And then take those off. Very good. And now let's put both straps on.
Put the head rest down and we go to our long spine variation. So traditional long spine, the legs come towards you, you open them, kind of like a rollover right in this, like say about shoulder distance apart as you roll down and then you close. So what we're going to do today is, is the same movement, but we're going to circle the legs versus bring them down in that straight sagittal plane. Alright. So challenging here is to full make sure your head dresses down, fold and glide and start rolling at the same time so that you hit your shoulder stand when the carriage touches. Okay, I'm going to ask Tammy to start rolling down using those abdominals and then sweep the legs apart. Sweep the legs apart. Circle, circle, circle, circle closes up right away. Coming up, breathing in fold and roll. Fold and roll. Beautiful. And exhale. Sweep the legs. Not Too wide, but they do definitely circle. You want to feel circular feeling here?
Let's do one more in this direction up. You feel the legs? Not going so much over, but upward and roll. Roll. Roll. Close at 45 pause. Now we're going to read Pete that and reverse it. So we sweep and roll. Sweep the legs around. Legs around, legs around, legs around. Close it up.
You want to be closed? You want to be close. When you hit the carriage in and roll. Come through the center position all the way down. Start rolling the carriage in circles that rolling up. Start Rolling up. Start Rolling up. Close it up. Roll it.
Yeah. And last one. Nice sweep around. Sweep, arouse over. I'll close and roll all the way down. Great. Okay, we're done with that section. So let's stand up and we're going into what's called long stretch.
So long stretch. I like the head dress up and you can choose to do long stretch. I'm going to suggest to red springs. It's a little heavier. It will give you a little more help or retina blue if you want a little less help. This exercise also is a lighter, is harder. So you will come into a pushup position.
So I like to teach long stretch for the ball of the foot is actually in the fold of the rest. So don't stick your toes down where the little hinges are, but you will have the ball of the foot. So let me move your foot. Tammy, bend your knee. The ball of the foot is in the fold of the headdress. Okay. There you go. And you put your feet together, you reach the heels long behind you engaging at the sit bones. Okay. I like to have this with all the fingers and thumbs on the same side and the fingers lifted, and then of course you're really super engaging your inner legs. You're arms one long line. You feel the shoulder blades parked on your back, and if you're not sure how to do that, I know you're going to take a look at my shoulder tutorial, my shoulder blade tutorial. All right, the breadth on this small movement, we inhale to go back, we pause and exhale all of our air. You pause in that position. Then you inhale and go back a little further. Breathing in challenge.
Exhale, gliding and feeling as the chest comes through the frame of the arms. Inhale, moving back, keeping your straight line. Exhale, sustain, connect all of your dots. Then you inhale and move back further. You [inaudible] sail and glide all the way forward. I'm really using your inner thighs. Inhale back. Exhale, sustain. Inhale. Little challenge. Exhale forward two more.
If you're building your strength, inhale back, exhale, stay. You don't have to go further back on the second breath. You can just sustain and hold your position. Okay? That's an option. And last time really reaching through the crown of the head, the tailbone in the heel, staying inhale and glide all the way into exhale. Great. Take a break. Whew. Little shaky. Shaky could be.
Alright. Well do you wanna go get short boxes now? So ladies, if you would get your short boxes, I'm gonna move that foot bars down out of the way for them. Now when we play short box for the round backs that I like to teach, the box is actually forward. So the box is actually going to be closer towards the foot bar and taught Tammy's going to have hop on. So instead of being backed by the shoulder, rest can move this with your feet up out of the way. Generally anchor the carriage. You can also challenge yourself by not anchoring the carriage so that the carriage stays still cause if it starts moving because you have light springs us cause you know them pushing on the frame. Um, most of these particular, this particular style of reformer has a choice of islet positioning for the foot strap foot when your feet are in the strap.
When the strap is tighter on your ankles, it's going to offer you a little bit more support because the feet stay lower. When you have a longer position, the feet come up in the air and makes it a little bit harder. So if possible, uh, I don't have a choice with this one. It's on the outer eyelids, but generally I use the inner ILS because then I can get a full flexed ankle and sometimes the ball, the foot can touch on the foot bar. So ladies are gonna sit far forward to the very front edge of the box.
So he feels like your sit bones are almost gonna fall off the edge. That's how far forward I'd like you to be because this is going to take your hip flexors more out of the equation here. When you're further back and the legs are extended straight, your hip flexors are going to engage a lot more. Okay. From this position, we're going to go into I dream of Jeannie a little bit low down, close the legs so that you have the inner thighs helping you. Can your feet come up on that? Okay. No, that doesn't work. Okay, no problem.
Anchor in through the feet and we have an inhalation that lengthens his spine. As you exhale, the wheel of the pelvis rolls back. Coming back, breathing out, breathing out. We're lengthening, lengthening, lengthening, lengthening. Until you feel the sacred touching the box. Stay here. We'll breathe in. As you exhale, melt the chest. Breathing out in gaze goes down a little bit and restack up. Okay, good.
Keep the arms a little bit lower and inhale again as you exhale, slowly reaching the knees forward. Let your chest soften right away. You're coming down to this position and what I'm doing is I'm tractioning Tammy like this. This is the feeling that the waist is long. You breathe in and as you exhale, glance down a little bits. Keep the chest soft, keep the chest soft, look down, roll, and then restack up. Great. Good.
Again, inhaling, as you exhale, send your knees away from you, length and through the spine. Good. That's it. Make sure you only have one chin. Inhale there, exhale and curl forward. Look you down right and come up. Now we'll add a little challenge on our last one. We'll inhale, grow tall.
As you exhale, roll that pelvic, we'll soften the chest seal. Make sure you soften that top half right. Don't go too low on this one. Or you might be sorry, because the inhale is going to lift the arms up. The exhale is going to straighten the arms above the head. Oh, oh, she wanted to hit me on that one. Inhale, fold the arms back up and exhale and return. So the weight of the arms is going to challenge you.
Let's try that one more time. Ready and inhale tall. So again, you have to soften the chest. Everybody. When you curl back and you keep that upper body stiff, it's not gonna work. You soften, soften, soften. You're not collapsing. You're softening. The inhale raises the elbows, the Scapula come down. The exhale stretches the arms. You might feel tremor, a truth.
You fall the arms back up, breathe in, and you exhale. Soften the chest and return. And thank me that it's over. Okay. Okay. Standing up, we're gonna move to slide overs. So now your box will come down to the shoulder rests.
If you're tall and you have long legs, you will put the box over a little bit further. Um, make sure your box is on symmetrically. And let's lie on the left side. So we're on the left side first. Okay, let's say face the camera. So the placement here, before you even begin, your hand will come down to the headrest for support.
You move the bottom hip bone all the way to the edge of the box. Can you come all the way? Is that it? Cause of the strap? Yeah. So we're going to move the box for you. Okay. So for Tammy, we're going to do this. Normally it's a little further, but we're a little bit restricted because of the foot straps. So it's more important where the hip placement is. So the hipbone is directly vertical over this edge. All right?
Then the bottom leg will hook underneath the calf here. So before you even begin, you are really on your side. You don't want your foot touching this. Okay? So the foot that is in the strap, it's very tempting to keep winding. Tried to touch something stable, but be sure it's three. All right, so move your hip way over to the edge. Wherever to the edge. Yeah, there you go. And Hook this up. The calf. Straighten this leg. Yeah, here we go. So I'm going to help her with her alignment here. Arm on the side. So your head, your back, your butt, your heel would be against a wall and there's contrast. There's energy coming out this direction as well as this direction here.
Okay. From this position there's several different levels. Level one, level two, level three, both arms up level four gets tougher and tougher. Okay, so we're, you have options, but for today we're just going to keep the arm down cause we're changing your breathing. So from this, go ahead and take your left hand off now and place it behind your back and grab your arm, grab your arm. It's going to help you keep your collar open. All right, from this, take an inhalation.
Exhale and over and slide the arm down to come up. Breathe in to come up. Okay, so it's exhale on the over. Eyes look straight ahead. Inhale to come up and exhale to go over. Inhale to come up.
Exhale to go over curving to the floor, strong in the center. Inhale up. Last one. Exhale over. Breathe in a, come up, up, up, up, up, and change sides. Great. Other side. Okay. It feels different with the breath. Yes, because you have to use your inhale to pull your body up. It'll change it for you. Guaranteed. Maybe you don't like it. Well, I think you might though.
You're going to be challenging the strength of your respiratory muscles, not just your, your abdominals and your core and all of that. Yeah. There you go. Chin to the occiput here. Yeah. Perfect. All right. The back hand behind and the hand sees on Blake and come up a little higher so you're allowed to curve to the ceiling and where you'd go. Inhale over. Exhale. Slide the arm down. Coming up. Make sure you're not rolling on the pelvis. Breathing in.
Sorry. I meant to exhale. Sorry. That was my fault. Cued you wrong. Breathe out to side bend. Inhale to draw your body back up so as you go over, reach again through the straight leg heel and inhale all the way up. Nice. Finished. Okay, that's finished. You want to do another one? Did you say you want to do another one?
Did you say you wanted to do another variation? Okay, long box please. So again, you can play with that with your arm position. Your, the arms are heavy. It's pretty interesting. Let's do one red spring. Now make sure your boxes even on that carriage pulling straps with back extension. Okay. You know us, we have to have it like exactly right.
Or when you lie down, now facing the back of the cares, you're going to have your chest over the edge. Okay? You will take a hold of your straps on the rubber part of the cables. This exercise, you can rest in the very beginning. All right? You can rest in the very beginning so you can let the legs kind of dangle but not collapse. Your head can be over, your arms are down. So just go ahead and relax and arms on outside of the frame, Cameron. All right.
This one is tough when you do it slowly with even temple with your breathing. Alright, so that's where the challenge will come in. So from the beginning you'll come up. So let's come to horizontal where the arms are pulling on the straps perpendicular to the floor. The legs are working. So that's the position you return to, not where you just came from.
On the inhale, only the arms move. Inhale, inhale, arms come back to the side of the hips. As you exhale, the arms reach back further. The entire spine extends to come up into an arch and the legs lift a little bit. You maintain the arch. Lower the arms to perpendicular. Inhaling, pause. Exhale. Allow the body to release the arms. Go a little bit forward, but don't clunk your carriage. Then inhale the arms only arms only. No, head up to three. Extend the spine.
Breathe out. Two, three, return only the arms. Inhale, two, three. Exhale everything down to three and arms. Pull two, three. Now the spine reaches. So because the arms pull back further, flip the legs, little higher heels together. Hold that. Inhale.
Only the arms return to keep your chest up and rest. Arms can go forward here slowly. Three, whoops. And Ours, two three chess pulls through. Yes. And then just the arms and then return coming down last time.
So the challenge again, arms pull back only when you come up into back extension don't go yet ladies, when you come up into back extension is because your arms pulled you not because you just lifted your head. So I want to see the carriage move more. Yes. Then you sustain that height and return only the arms sustained. Sustained. Pause. Now you rest and finish. Okay. You still like me? All right, playing those up. We're going to take the boxes off and we'll put them aside and we're going to finish with a little bit of poll work. And I don't mean pool dancing.
One blue spring or one red spring. Your choice and you will put the pole through the straps and you will be in a high kneeling position and you will kneel. So your feet are hanging off of the rear of your carriage. There you go. Now we don't have a prop between the inner thighs, but you are using your inner thighs. All right, so your one straight line and we go into just bringing the arms up in through flection. So we inhale. Try not to lean back. Come up only as far as you keep your alignment length in your waist.
Exhale, slowly return. Read all the way up. Come all the way down and inhale, float
All right. This is where might feel a little bit light because it's on a blue, but you can always change this to a red. But they've been working really hard today, so we'll keep it on. Blue arms are straight, so we'll bend the elbows. Inhale, bicep curl, lift up, exhale and lower in front of you. Breathing out. That's it. And I stay forward. Pull, reach up.
So it's kind of making a little circle. Okay. So see if you can kind of round out the corners with the breath. That's it. Inhaling up and exhaling down, down, down. Make a nice face. One of my teachers said, the harder the exercise, the nicer your face should become and lowering.
And let's just do one more here
And the hand start here just in front of the waist. Yes. And sometimes we call this Evita. Do you remember if Vieta she's seeing her people on the balcony. So that's the feeling that we're going to breathe in. Exhale, open. And You bring the hands just here to the side of the way.
So not too far back. And inhale as you open, fill your chest, open your heart open and exhale and inhale and exhale. Keep your palms upward. Yeah. Or I don't know. Serve your tray. Right. And around and inhaling and around. Chin up a little bit. Beautiful. And around. Great.
Last one. Inhaling and x, Hailey. Okay. That was it.