Hi everybody. We're going to do a reformer workout that includes some jump word and I have Hailey with me to work out, but I wouldn't you to warm up your feet first. And we've chosen a tennis ball for this. So just go ahead, pick one of your feet and just put the ball actually right now in the or your arch over the top lightly. And just now I've put a little bit of weight on there and you can just rock forward and back. So I wanted to wake up our feet, um, and appropriate receptors, the small nerve endings on the bottom of our feet before we jump, before we impact that area of our body. Sometimes nice to do before you do a jump board session or even a regular session.
Then just start to explore moving your foot on the ball. It doesn't have to be incredibly specific, although it could be, you could move kind of quickly from front to back, like your tap dancing or shuffling, bouncing a little. Yeah. You know, look, and then let's go from the A, that's the transverse arch. Now from the side, the big toe joint over to the pinky toe. Yeah, apply a little bit of pressure down on the ball. And then let's do the lateral art.
So from pinky toe to outside of heel and just a little bit of that. And then before we change feet, let's put our heel down and wrap the T. Gosh, wrap the toes over the ball and you can even look down at your foot. And I can't win with this thing today. Oh my God is wrap your hands like your wrap your foot around the ball. Like it's a hand grabbing the ball and you need to look at it sometimes because you know this might show up later.
I'll probably remind us in some of the feet in strap connection. Is the toe or the ankle turn or does the Pinky toe hang down? Try to get as even across the foot as you can. Beautiful and rock a couple of times more that gate and told me this once. Thank you pat. By the way, this, I think about it every time Amy and I should be able to see your metatarsal bones come to the surface. If the muscles in your feeder are conditioned well enough, and I'm still working on that, I'm one foot of course for me does a whole different thing than the other foot.
But when you're in these kind of curled positions, prehensile is a good one on the reformer. You want to be able to see the metatarsal heads come to the surface evenly if they're not, maybe the muscles around that particular joint or a little bit deconditioned. So something fun to play with and think about so you can rock on the arch. Maybe we'll break that down in another class someday again. Yeah, let's do it and we can wake up the feet.
You don't want that ankle supinated pronated see if you can get the muscles underneath the foot contracted up and almost like pushes the metatarsal heads up to the surface. Sometimes it gets a little white looking around there. Yeah, Haley's got some good, good med tarsal bones. That second one would, there it goes. Yeah. Yeah. Someday we'll do close up of this because I think it'd be nice to, to really see what I'm talking about, but
And then before we come on down onto the a jump board, probably arrange the springs for less regular leg presses. Okay. So three red is what we'll do.
And I want, you want us to put the ball right between our heel bones, ankle bones, and try to hold onto it. Yep. And a feet flat on the board. If you can, if you can't get the heels touching from this particular point, um, or heels flat on the board, that's okay. But just do try to hold that ball. And I want to do that so that we can get some awareness in the inner thigh, the adductors, and just kind of that center line. We're on three red springs. We're just gonna do 10 easy leg presses just to Kinda set things in our body.
We're opening our shoulders. We're starting to think about elongating all the parts of the abdominal wall, front sides back, feeling the breath flow evenly,
You know, just set it on the floor. Let's go into a [inaudible] v and squeeze the heel bones together, stretch and in press and in sometimes nice to think to how little do you need to work on or work to do the work in a way. So not a whole lot of tension in our bodies. We're just simply warming up just enough to make it happen. Let's take two more and lengthen and lengthen.
Okay. Let's step our feet wide where you happen to have the wide jump board. So we're going way wide. Just take yourself to the corners of your board, slightly turned out through the hips. It's starting to feel blood flow, getting warmed up.
Lengthen and Ben and lengthen. And Ben and I want us to come all the way back into the middle of the jump board. This time on the highest, uh, to be tow relevant that you can lay eggs all the way together. Now before we push the carriage, stretch the pinky toe out. See if you can get your pinky toe to really get to the board or that metatarsal anyway, so that when you're pressing back and forth in the high heel position that we do have the landmark of the foot even. We don't want to lift that pinkie toe, stretch it wives that you really accessing the whole leg effectively and working our legs correctly.
That stretch, perhaps feeling your calf muscles here. Eight. Let's take two more. Nine and last one 10 okay. Now I think what I want to have us do is start jumping but not on three red springs. So just swiftly come up. Take away one red so you'll have two reds on there.
Okay. And parallel again with a little space between the legs and feet as if we had that little tennis ball there and like I like to warm up with the jumps. I do a bend, a soft jump landing, and then just take a few counts to straighten those knees. Ben, jump land and stretch Ben jump lands. Let's start thinking about the articulated quality of the foot bones and healing off. Peeling back onto that board five more times. Peel the toes, peel the toes, stretch and peel the toes. Feel the toes stretch.
Two more. Trying to keep the same space between the legs and let's pause now. We'll go pull out these v same rhythm bend, then jump land and stretch. Then jump land that same articulated quality through the feet and on this position. Try to press your heels more together the whole time, even in the air so that they don't pull away from each other. You're really focusing inner thigh line, heel the toes, peel the toast, stretch, bend, peel, heel. Good stretch. Don't be surprised. You'll probably start to just want to jump bigger as your body begins to warm up a couple more times.
Almost like you're just free. Free flying there for a moment or two. Couple more jumps. Good last time. Now I know the two of us can handle with jumping without stopping, so let's go for that same thing. Parallel a little bit of space between your feet, 10 in a row, have all three of those positions. Here we go and I'm going to do the same kind of approach.
Thinking more about articulating then how big I jumped. Eight nine small V for Polonius v one two heels are connected for five, six, seven, eight. Beautiful. Hailey, nine and wide position for 10 jumps and to re enjoying the muscular work in the feet. Six seven, eight. I think I just counted incorrectly. Nine last one. All the way in and pause. Just stretch out. Take your right leg up and just press behind your leg. Give it a little stretch.
You can move the foot.
So now I'm going to really start thinking more of my arms. Long. Collarbone, long spine. Eight, nine Landon, Pele's v. Here we go for ten nine threading those abdominals deep against your spine for stability and safety. Seven, eight, nine. Let's head out to the corners for ten one very strong legs, but just enough work in them. Nothing over done. Six, seven, eight, nine, 10 in the middle. And Lee land. Good. Okay. Stand on your left leg. Right? Like in tabletop.
Let's just do the presses of the leg. Just a single like five basics here. Start to think about how it would we extend that hip, what muscles are involved. So back of the leg, yet hamstrings, glutes, but what's going on in the front? We want long, hip flexors, long hip flexors. Now just extend your knee and bend your knee.
Nice and clean. Five of these. Here's three. Pressing the air up, pulling the air down. Last one. Now we're going to jump. I'm going to keep it in tabletop. Easy. 10 jumps and we're on two red still, so make it kind of, you know, small. If 10 is too many, just off when you need to articulating those feats. And eight, nine and 10. Let's change that to the other side. Okay, so just easy presses for a five basics and two 30 can thinking along hip flexors, snug hamstrings, knee extension to forget that last little extra stretch at the top of this movement. Lengthen. Lengthen.
Last one and 10 jumps. Here we go on and do real springy. Think buoyant, not heavy and five and four and three and two and one. And let's come all the way in and just take it up. Okay, a Pious v, lift your right leg up. You're in external rotation, thinking about your inner thigh facing your face. And let's just do a bend of the left knee.
One easy jump on a landing and then straighten the leg again. Just straighten back to that pattern. So we have our bend jump land, stretch the leg. This might be a time to think about the energy in the upward reaching leg, but also the sinking into the socket. So this thighbone deep into the socket. Quality in the feet, quality and the knee joint, the hip joint.
Nice and warm at this point and seven and eight and nine Little v and 10 and the heels are together. The glutes are contracted to help hold those heels together. Five, six, seven, eight, nine last one heals in the top corners. We go. One and two, three and four, five and seven and eight and nine last time landed in the middle and pause. Good. Lift your feet and just shake them. Okay, so we're on two reds. Let's give our lower extremities just a little bit of a moment to rest.
We'll pick up our straps along arms. Now, the only disadvantage with this of course, is we can't take our legs too low because we've got this as our kind of our barrier. But we can reach to it with our heels for the hundred
Toward the belly. Fingers toward the jump board. Hi. I know mind we're starting to live. Two more breaths. Last one. Let's just talk the knees in. Let's just do eight little triceps here. Press hands way back. Press. Anyway, back, keeping the elbows tucked in. Let your head drop back if you need to. We'll take four more. We're not resting in the ABS.
Low belly really zipped up and seven no hold. Now. They had gotten down. Hey, let's take our leg straight up for arm circles. Open first today with the arms. Yep. Empress
You can lower them a little more. Just enough effort in the body to perform what we're asking it to do and it can change from moment to moment what you need to do.
It's focused on the ease of the breathing. Four more, one and two and three. Let's land in the middle and just pause. Good. Let's go wide with the legs wide with the arms to start. We're in level pelvis still as we jump.
Let's bring your legs together and our arms up break basically into center line. Open out. Here we go and I'm going to exhale because it makes my abdominals work harder.
It could've given us a little more to do, but we can pretend we're holding weights and pull the arms. Do Air with the little more of our own resistance if you want. I'm going for 10 more. Haley,
Turned out starting with one foot crossed in front of the other, so now we'll do those changes happening right in the middle. Okay. And this time, think about it that, and I've thought about this before when I do these jumps is that if I were breeding here, I want to keep the hair tight and the braid nice and taut, so I don't want my legs to split apart. Now they just got to do that. Keep them right underneath the pelvis. Taught. That's right. Still is the inner thighs, but you may feel a little more focused on the knees and the feet as well. Perhaps a little harder to get the the heels down on this light spring. Let's go for 10 more. One, two, three.
I'm using my arms just a little bit to press myself onto the mat and this light spring and seven and eight and one more. 10 God. Okay. Rest. Let's come up. Add another red back on back onto two red springs. Feet in the straps. These poor little inner thighs.
Just kind of setting the tone here. Getting your foot connected can actually bring your pinky toe up. The lateral side of the foot up a little bit. Yeah, one more and we'll hold her legs out. Let's just hold, take a quick glance at your feet. We're in parallel now and if your pinky toe side is kind of swiveled forward, we'll look back so that all across the toe line, whereas even as possible, and let's just do five up and down. So the knees are not locked, but yet they are straight.
We don't want to know straighten her legs, but I do also want us to think about how much we can open our hip flexors. That's going to include the connection up into the inner thigh, so it's not just over here on the outside, but all of this line, how the leg connects to our pelvis. Let's go for five more action there. And because we have the, the ropes up high behind us, we can actually lower our legs a little lower. Haley, go little lower. Yup. So that we can find those.
Use those hamstrings to s that's better assist that hip extension from this angle. Yes, I've lost count again. How about nine
Let's go one more. Each leg open and close and open and close. Parallel circles. Now up the middle line. Let's open at the top. I'm going to do a little soft turnout arguing down, but parallel on the right up, this probably follows suit. We could probably, I think we're stable enough. I'm looking, I can see you, uh, take it the leg line down a little lower than you might think so that we continue that theme of opening the hip flexors. Yes. Since the ropes are up, as long as we don't destabilize rib cage pelvis, you might even feel more in your tush working, I don't know.
[inaudible] and eight,
Each end, the straps
Even though we're down here in the frog, we're still doing the rollover and then we move the pelvis. Of course intentionally, you can really stretch and four more. Keep the idea that the pelvis is still going overhead even during the knee bend and we unroll reaching the bones away from each other.
One more time. Today, I'm just going to hold onto the ropes and open into inner thighs direct [inaudible]. My hands are helping to regulate how much drop opened on my legs and I am in a rock a little from side to side.
You know what you want to do thing. Today I'm going to do a blue spring. All right, so I've changed my spring. You've changed your spring. Let's come up and kneel. Let's, um hm. Let's kneel facing the board. We'll start with hug a tree. So let's get that foot nice and snug against the shoulder rest and let for just a second. Just put your arms down. Just focus on again, the connection of the foot into the jump, the shoulder rest, the connection of the thigh into the pelvis, the abdominals to the back.
That's beautiful. I can't see a profile, but from here it looks fab. You less okay. Holding the arms with just enough work to do it. Nothing extra. Let's breathe in first and as we exhale, just circle and touch the fingertips today. All four, five and open. We do have five digits, Amy and touch. And why am I doing that? Well, perhaps. So coordination three.
How much can we lift our interior up for
Beautiful. And now,
I'm going to squeeze my legs together and I'll start with the arms right at our sides. Chest expansion. Inhale, pull the arms whole do that profile. Now look to one side, look to one shoulder center, arms forward and again move head the other way. Hold that collar bone is steady and still as possible
Look and see something. We have to exercise our eyes in [inaudible] as well. We get two. Isn't that nice? One more each side. Mr [inaudible], he's created that just for everybody. I exercise, turn and turn and center and release. Okay. Are there external rotation facing the other way? Make that hitchhiker thumb.
Steady collarbone. Here we go. And
Do some more triceps, but in a little different body positions. So walking the knees up. Let's hinge at the hips and lean down into a flat back. Lift the upper arm. Elbow up and hold that. No. Stretch the collarbone. Wide and down.
And let's do 10 of these days, little isolated triceps. You can just focus at the back of the reformer. Keep thinking of when you bend the elbows to lift the back of the arm up. Sometimes you've heard me say, lift the triceps up. Yeah, Ben. Three more. Stretch, stretch and stretch. Ooh, I almost lost my balance. Well, look at that. I was under the next exercise in my mind. All right, Haley, we've just sat down. Uh, we're going to, I do some abdominal spacing this week.
Just a couple little things, something too fancy and I'm still on my blue, which was actually nice and challenging facing this way. So roll back with a little bicep curl. So I'm going to have my arms start out long. We're at the bumper, knees together, sitting as tall up on her, sit bones as we can and then taking it back to your sacrum, hold that body position and let's do five bicep curls. Release to think about a little more inward of scoop just slightly before you bend the arms,
Here we go. Check that poem in the hand. Connection on the strap again to all the parts of way, the way we're holding it should feel even
Lift that upper arm up overhead. You may have to adjust your body position and then turn your palm face up so her body's in a nice side. Been looking over the forearm and here we go. Four upper arm. Try to melt the trapezius muscle, melt the side of the shoulder. This is always a nice variation to do. If you don't like being up on your knees for this sequence,
Five more now and press lift up out of that bending sides, not compressing down. Three, four, last one. Let's take five and rest. Okay, Haley, I'm thinking of a stretch now, so I'm going to come into Eve's lunge or the lunge to move this up, I want to change my spring to a red stepping outside foot toward the leg. It's feel as square as we can to start. The knee is down lightly and let's just go ahead and open the hip joint again.
I want to move through this today.
So now we can open the carriage slightly rock under the heel of your outside foot. If that feels good to you and lean forward more flat back. You can set one hand down on the railing, sometimes nice to kind of adjust the pelvis with the front leg. Hip all usually needs to kind of be pulled back. The back hip is still contracted as far as the glutes.
We want to keep incorporating both ideas down and back. Beautiful. Down and back. Let's take one more and then we'll come in for the hamstrings. Open the carriage slightly rocking onto the heel, setting a hand down if that works. A nice extended spine and then the hip. That's of the long way.
Try to that back just