Hi, I'm Gillian Hessel and this is a very short but favored ladder barrel workout that I've devised. So we're going to start as if this is the ballet bar. If you don't happen to have a ladder, Barrett barrel at home, you can use ballet bar. The uprights on the Cadillac, you're going to begin standing in sixth position. Feet are parallel. And really wrapping is if we're doing parallel on the reformer, lifting the abdominals in and drawing the inner thighs together. I'm using the hands here, pressing down on the upright posts of the ladder barrel and really lifting the chest.
So I'm activating from the lats and I'm going to do my foot work here as if I'm on the reformer just for plea. A's. Inhale as you bend, exhale, drawing up just as if you're on the reformer riding with the spring. Inhale and exhale and three and pressing up and four and pressing up now into the [inaudible]. And we're going to do a heel lift up to forced arch. Inhale, lift the heels and lower and two. Inhale, exhale, three.
Keep yourself as if you're on the reformer. That was too.
Rise up. Inhale, exhale down four times. Inhale, lift and lower and three and rise and lower. One more, four and really school. Using those legs together, reverse it. Rise up, Ben, keep the back and shoulders in alignment. Press the heels down and stretch. Inhale,
Three and four. Be sure when you rotate open that you're not going into a duck tail here. Really lifting spiral, wrapping the base of the buttocks together. Repeat the whole sequence. Demi plea. A inhale and exhale too.
And for, from the very high place stage tall but lower down and, and, and, and three and rise and four and rise. Lower down and all the way through. Demi. Play a role through the feet. Draw up and lower Dami plea through, lift up and lower. Four times three.
Stay there. And let's just do a little running in place. So we're going to lift one heel up on the walk. Be sure not to roll the foot and stay on all five toes. Lift up and switch war and two and three. Be sure you're not sitting into your hips and shifting sideways.
Keep that upright. Pull through the crown of the head and reach, reach and reach and reach. Now you're going to step back from your bar to arms length. And if you have a mirror, it's helpful. We want to align the hips right over the ankles, stretching out and make a tabletop flat back. And we're going to round into a cat shape, curling under from the base of the pressing the buttocks through rounding into the Kat and reaching out into the old horse and arching down.
So a spine ripple roll up, exhaling and rule down two more times. Rounding under and release. And once again, round under and release. Last time we're going to round up, but just to a plank position. So really stand, um, the um, uprights. I've got the uh, I forgot to mention, but we begin with the barrel pressed strongly against the wall so it won't slide. And here we're going to do little pushups. Inhale, lower in a plank, exhale, press away.
So we aligned the hips and the feet. Make sure that the knee is tracking right over the center of the toes, and we're going to press forward as deeply as we can. Really engage the back leg, lift up the abdominals on the front of the hip, press forward on an inhale.
I'm doing my best to push this heel under the bar, but not collapsed my hips this way, so I want to stay as square as possible. I'm going to press forward on an inhale, lift the chest, exhale, push back, drop that heel forward under the bar. And once again, press forward. Inhale, lift the chest, and exhale, press back. We're going to repeat, but lift up on the ball of the back foot and I'm moving my foot higher on the on the rung so that I have placed to lift that heel. Really engage the glute on that back leg. Inhale, lift. Exhale, press. Drop that heel down and lift up.
Press forward and pull back. If you're more advanced, you can even let go of one arm and stretch and pull back and then lift and change place carefully. Since you have two legs, we start low with the heel down and we're going to press forward. Inhale,
Be sure to relax the neck and one more time. I'm going to lift the arm to add an extra stretch and exhale and press replacing the foot. Again, I'm turning sideways. You can pick how high you want to be on the rung. I'm very long legs so I'm choosing rung number two and I'm going to do a sideways lunge. This foot is parallel or slightly turned in. The heel here is aligned with the middle arch of the standing leg and I press out on an inhale and I can grab the bar here and draw up back and really let the net go here as well. It feels really good. Press forward on an inhale, track that knee over the center of the toes. Lift up through the abdominals.
Really strong here. This is the driving force pressing forward. Big stretch through the inner thigh there. And exhale and one more time. Press forward. Inhale, looking out over the center of that middle finger there and press back. So that's three stretches the last I like to press forward here and then reach up, grab the back leg and do an arch stretch in the other direction. And then we change sides. I have my back to the camera now. Hopefully my form is okay.
So I'm driving forward with this outside leg, focusing over the middle finger here, pressing down through the lats. Inhale, exhale, reach, nice side bend, stretch. Really take it through the neck. I feel we need to release the neck whenever we can these days. Inhale and exhale. And once again, inhale, lifting up through the inner thigh of that standing leg. Exhale, really let the head go. And last time we reach forward and then reached down that standing leg and stretch re and release. So that's the end of our ladder part. I'm going to switch the, the barrel around. Now to face outwards, we're still pressed against the wall here to stabilize.
So make sure that that's really solid there. And I'm going to add a magic circle for this part. So now I'm ready to begin. It looks like a little bit, the short box series. It's going to be a challenge to keep the body in full alignment, but I'm going to have my feedback about my rib cage lying back against the, um, the barrel hump. Um, for those of you who have shorter legs, you may need to use a box here. I don't have a problem. I'm able to squat.
You can also add, um, some kind of resistance here to make sure the knees are hip with apart the feet tracking straight ahead. So the first thing we're going to do is hold onto the circle here and squat down enough so that I'm in neutral spine and I feel the back of my hips squarely against the barrel, and I'm going to have my shoulders directly over my hips sitting right up out of the hips. I'm going to inhale with the eyes. Focus straight ahead. I'm the xls drawing back right above the pubic bone and I'm going to roll down partially on an exhale. Inhale, exhale, roll back up. Leave the barrel and reorganize myself into an erect posture. Again, exhale down. Inhale, exhale, roll up and reorganize. So incrementally.
I'm going to go a little farther. I'll do two of each, so we're going to go a little farther. Inhale, press the shoulders down, exhale, and I'm unfurling a little bit farther through the spine. Notice that the circle moved and then inhale, exhale, back up.
Walk my feet a little farther out and go into a more of a hyper extension, but it's supported.
So I take a breath in, rotate, roll back and lift the circle. I'm in full extension. Bring it around.
The thing to remember here is that the circle isn't moving. It's the body that's moving. I can reverse that and start in the back position. Rolling back to the full extension. Rotating around to one side.
So now I'm going to go prone on the barrel and show you an exercise that I call the flower, which is like a flower budding in slow motion. You've all seen that on camera and it goes from a little bit of upper body flection into extension, but not to hyper extension. We have a lot of clients who have lower doses but also kyphosis. So if we go into a full back extension and they don't open up well in the thoracic, they go right into their lordotic curve and we haven't helped them. So I'm going to climb up onto the first rung of the barrel here and place my hips.
Remember that you need to adjust your barrels so that your hips are about at the crest of the barrel. That's going to be very, very important. So I'm going to extend my legs. I like to tell my students that the ladder rungs are like the reformer foot bars. So we really want to wrap the toes around the bar. And for this I want the legs completely straight. I'm going to take
That's very important to stabilize the body because the upper body is going to be hanging out in space on this exercise. So on an inhale, I want to think of zippering up from my lower abdominals from right above the pubic bone and I'm going to lift my bud up on an inhale. So the ribs and lower belly lift off the barrel. That's my inhale on the exhale. The blood, the the bud opiod.
Here's my tee position. Now the box of the body should not change here. The shoulders and hips remain aligned. I swim one arm around overhead the other arm to my back thigh and hit the tee and change a lot of clients. When you watch them doing this, the ribs will shift a shoulder roll hike, but we're working with a longer lever here with the hands going overhead
Now I come up in the bud in here,
It's really, really important because if it's too close or too far away, the exercise becomes really, really difficult. So again, we're going to position the same as we did for flour. And the first prep here, I placed the back of the hands to the small of my back. This is going to be easier because it's a shorter lever. I'm reaching through the crown of my head and the arms are not extended yet, so I'm going to come to that flower position flat back, extended out, and from here I'm going to play a or bend my knees, but I'm not moving my pelvis on the barrel. I don't slide down and I lift up and then I shoot out to the flat back and I come down. The breadth would be full inhalation, shootout and down. So that's our prep for the full swan. Now Kathy's full swan. The arms are extended, one thumb holding the other, and once I extend the head