All right. So tonight we're going to wanna do a little reformer work and we've got ourselves set on three springs. Um, I want to focus a little bit of lateral work tonight, so we'll do regular foot work, but some lateral foot work as well and some short box and some standing leg glides. Probably a little bit more in there as we go through. So let's sit on the edge of the mat, spiral the legs around. Let's go ahead and just do a nice easy roll down. And I think this evening we'll start with our first position.
Nice long tailbone reaching down rib cage anchored. Just take two nice deep breaths here and that sense of length and strength through the waist and through the spines. We'll take up eight repetitions. Here we go. Inhale. As we push away and exhale as we pull our floor itself in an inhale, push and exhale and pulling in. So right away as we start to push off the foot bar or push away feeling the work in the inner thighs are coming together.
Wrapping the back of the leg in toward the center line, making sure not to take the pelvis out of a level angle and return and to more extend and return. And last one. So let's just do a nice easy transition. Prehensile wrapping the toes and arches on the bar. Heels under. Inhale as we stretch and exhale, pull back and you think about not staying back out there too long. We get there, but we come back in with strength from the back of the legs.
We feel the open on opening of the hip, closing of the hip, and again
Engage the inner thighs back of legs. Inhale, push, exhale, return and lengthen.
Press out and pull in. Same thing how to keep the going in the inner thighs as well as the back of the legs, the hamstrings. Imagine that big physio ball between the knees that we're holding against in pulling in on heavy ribs, connecting into those upper abdominals, flat low belly. Let's just take two more press and in and last one press and all the way in. Yeah, we'll do a transition. This is typical for me.
Extend the legs out on a diagonal. Let's go ahead and just flex and we're going to do a little pulsing in here. Thinking of reaching the heels out to the sidewalls, more external rotation, four, three, two and last one that was point the feet. Bring the legs up together using those inner thighs. We're going to roll back to parallel and just flex at the ball of the foot.
It ribs and sacrum down and let's place the high Relevate so we've got the heels lifted. Inhale and stretch. Exhale, pull in. Inhale and stretch. Exhale, pull in. So can we just get there? Full stretch, put, come in and stretch and come in for more.
Last one here, we're going to right away into some gentle walking. So a lower lift and lower lift in, down and down. Explore the lift, sense of pulling up again, tall down and lift and eight more. One and two, three, four pooling up and five and six, seven last one, eight. And just bend the knees. Come in. We'll just give it a quick shake of the angles. Okay, so I'll leave it up to you. What you're springing tension. If you want, you can lower it to read if you'd like are two red and blue or say on three red for sideline. I'm going to go drop mine down to red and one blue as lie. On our right side, we have us Tucker right arm underneath and hold the shoulder rest that's near the front of us there.
And then let's take our left heel on the front corner of the bar in a turnout and then just check for a second. The bottom waist has that lift. You could easily slip your hand under there. Your hips are stacked just like we would be in sideline mat work. And then it's up to you where you'd like to put your left arm. Sometimes we'll put it up on the rest. Um, let's do that tonight. Okay, so again, inhale as you push the carriage and exhale is we come in.
So you've worked in the external rotation of that top hip without falling back. Exhale coming in. So we've got that same rib hip connection in the front and have this focus on the high hamstring,
Now parallel the bottom leg. Let's flex that heel and I want you to pull the leg up. Think of inner thigh, the inner thigh. Inhale, lower the bottom leg. Exhale, pull the bottom leg up and inhale we lower again. Exhale, lift. Lower, says we're taking the leg up and down. Trying not to let the carriage move. Three more and lift lower abdominal still engaged.
Ribs and hips flat and last one. Pool up and lower bend that left knee. Come all the way in and we could roll the face. The other side. I'm gonna have to move this real quick.
And then the exhale. Pull that leg up. Inhale, lower down. Exhale we pool and lower. So that high inner thigh and the bottom leg active for more holding the carriage. Still down and pooling up. Two more. Pull up. And last one, pull up and lower. Point the foot. Bend your Tuck knee. And let's come all the way down. Roll ourselves up.
I'm going to have this changed down to one red, one blue. We can take our foot bar down for the hundred and also going to have us take her head rest down right now. Give us a nice preparation for the rollover. Alright, so let's begin with our legs and tabletop arms reaching up. Take a nice breath. Just start. Exhale. Let's curl ourselves up and open into the a hundred position.
A little turnout of the legs and pumping. Inhale, three, four or five
Bring the arms up and just adjust yourself if you're nudged into the shoulder blocks. Yeah. All right. The rollover, the overhead. So let's take a nice position here. Anchor the ribs, take a good inhale. Exhale the arms down first, lifting the hips up, reaching the hips overhead, flex the heels, let the legs open about shoulder width, shoulder blade width, and then rolling down the spine. That strong. Reach into the arms. Open that chest. Let's just come to level pelvis. Point the feet. Bring the legs together, arms come back up. Inhale, arms down.
Feel the hips. Reach up first. Oh, overhead. Flex the legs open, just shoulder with rolling down bone by bone, pulling from the back of the sternum. Reaching along with those arms. Circle around. Inhale, arms up last time.
We have us come back up off of our reformer and grab our short box for some short bucks.
Let's do a wrap around the ribs and then take a second. I'm going to have us pull out on the strap with the ankles and try to stabilize that. Pull out quality. Okay. Rib Cage Jam. Let's start with a nice full breath sitting as tall as you can and the exhale is that, but contraction, belly contraction, rounding of the lower back. You can go a little farther. Probably tonight than I can so you can demonstrate going farther.
I'm going to stay on the shy side right now. Hold right here. Inhale. Now as we exhale, we dive in deeper contract forward, pooling that area and even more and rolling up to vertical set. We'll do a total of six and it's a dynamic contraction trying to reach those lumbar. Let them open up back. Don't you get that sacred Tuthilltown under. Let's hold there. Inhale. Excellent. Exhale, curl forward.
Inhale and exhale pool. So those abdominals ribs pulling in away from those risks and forearms. Tilt up, pelvis started dry that sacred under excellent hold. Inhale and exhale, curl. Pull out on the strap, diving over the thighs in heels, sitting tall, do more. And we exhale. Contract. Really get a visual image that I'm trying to make this very convex to open those lumbar back. Hold. Inhale. Exhale. Keep the lumbar back cause we round Uber.
Excellent sitting tall. Those lumbar restore to their position last time. Exhale, curve
One is to hinge forward. So of course for you and I, that's fairly easy to do. We've got to work to stabilize our ribs so we remain very long in our thoracic to lumbar. Okay, so we're going to come back to this position each time. More lift in our sternum. Now let's just take an easy hinge back through. We're thinking of weight shift to the back of the sitz bones is called that. In inhale, the exhale is going to bring us forward.
Inhale, hinge up and back. Of course might be like a little like the neck, Paul and Matt work. Exhale forward and again, pulling out on that strap. Shoulder blades down. Exhale, lift up a little more. Hinge forward. Tuck the ribs in sternum. We've got two more. Inhale, hinge and exhale up. And last time. Sure. When is going to give us a little extra? Something here. Hinge back. Now from the hand is go into the round back position.
Flex the tailbone under curve. Let's grow back into the hinge and [inaudible] grow and pull it forward. Okay, a couple more. So it's taking the two components together in hold. Breathe now lengthen into good into the flection. Top of the head, tall sacrum under. So now those points re extend and a lift. Lift, lift ribcage and back into the hinge.
And again, inhale, hinge back. I'm going a little too far, so I'm going to minimize my movement. I felt myself around getting a little too excited and then coming into the hinge. Find those lats. That's it. And up over the sitz bones. Okay, one more hinting back and contract and hint, grow that hinge and forward and then up to vertical in this rest. Great. Okay, so let's turn. I'm going to have us turn. So a right knee leaves the strap or leaves the left leg stays in.
Okay, so lean out over your side. You can have your right Shin level with the front of the box that find a good lean, a good, nice tight pull into the strap. And let's go ahead right away and just have our arms. Let's do this position. Left arm over our head, right arm, reaching past the left hip. And if I could, I'd hold both of your hands and pull you in the opposite directions. All right, so just spend a moment in the pool, the region, both sides. So we're gonna focus on this top exposed waist on an exhale.
Contract those obliques to pull yourself up a little bit. Now hold there, rotate to face the floor without letting that pelvis drop forward. So we're really working on upper body spinal rotation. Now go ahead and round your spine there. Okay. And then work from here. Reach out into the flat back. As best as you can assimilate, re rotate.
Reach top arm over, left term under. Now use those leftover bleaks. Pull up, rest your foot on the front platform and do a counter stretch. Okay, so we'll go through that with a little more flow three times. So let's pick a breath. Exhale, arm over and under. Lift, contract, rotate and reach. Oh, we can add a little spinal flection. Dropping the head and coming out. Lengthen.
Find your rotation. Top arm over. Bottom arm under reach. Try not to float. Pull the arm. It's the waist lift. Place the foot counter stretch. I'm holding onto the front of the blocks. Yeah, that's okay. And two more.
Counter stretch. Last time left our mover. Right arm under reach like crazy. Pull yourself up with your waist. Rotate over. That's it. Keep the breath and top arm over. Reach with the bottom arm. Now use those obliques up. We come. Place the foot and counter stretch and just hold that for another full breath cycle in and out. Okay, other side.
Okay, so pulling out on the ankle strap. Get a good hold. She level. Okay, so I think we know it fairly well, but let's just spend a moment to check in. Right arm is going to be over shoulder blades, down, left arm reaching. How far can you reach him? Both directions. All right, so really stretching and exposing this top side. Now use that contraction to pull up.
Rotate toward the floor open. Can you stretch your arms out farther? Drop the weight of the head. That's it. Now we come up work to go toward a flat line. Then rotate top arm over bottom arm under using the obliques. Place the foot and counter stretch. Okay, three more.
Hands on the edge of the bar and forehead from my forehead in new ways. Just barely hovered above the Ja. The foot bar. Yeah. So let's just spend a second again engaging the abdominals there we go. Up and to linkedin out that Lumbar, just relax the legs. We're going to easily just press the carriage back and forth, not lifting the torso at all.
Just an easy press and exhale as we come forward. Think of reaching the elbows out sideways to the sidewalls. If the foot bar where rubber band, we could actually think of, you know, pooling this outside ways. Yeah. So pull the elbows left and right four more times and as we know with two arms working at the same time, we don't really feel if one side's working more than the other side or the lateral side, if something's working more unilateral. Ms. Gaines. So let's go ahead and just keep your non dominant hand.
So I'm going to keep my left because I'm a righty up on the bar. I'm going to put the other arm just back behind my back, just resting and we'll take six repetitions, single arm, and just check in as you work the single arm that your body doesn't rotate to the side or roll to the side of the hip. Roll off the base of the ribs. Ideally nothing should shift and using the one arm
Start inviting some upper back extension and then a little more in the back extension. Well, I'm more in the back of cinch and there we go and just hold. Let's take a nice inhale as we push the carriage length in the front of the chest, down onto the box, and exhale as we begin lifting work to imprint the pubic bone and hip bones onto the box. All right, and again, just two more full extension to go back. I think that this also is a nice, delicious abdominal stretch here. As we're coming up, it doesn't pop out. It just linkedins up, up, up. We've got one more inhale as we press long chest. Exhale, come forward. There we go. We're going. Just bend our elbows out and bring our chest all the way down.
Okay, so let's go ahead and take our long box away the box away. All right. I'd like us to come around for some knee strip series. So two reds
Here we go. He's just passed hips. Four, five, six, seven.
Stand up, bend your knees a little bit. Keep those heels back. All right, going to descend slowly. As we descend slowly we're bending the knees, but keeping the spine elevated. Let's go with eight repetitions. Here we go and
So working more these lateral edges, pushing the carriage. We'll do 10 we want to feel work in both phases. Pushing out, but also as we come in, push, come in like we're squeezing the inner thigh, pelvic floor and again progress. The farther we go out, the more rib hip, that nice flat line in the front. Two more times.
Who can stay a little higher in the chest. I'm going to go down a little bit and then the standing leg stays absolutely still. Of course it's the inside like hold right there. Just hold it. Feel that we're right on the side of the Tush and coming back in with control. So this like stationary press hold. I like to think of reaching inner thigh to arch a foot and then coming in prs as well as hip to heal.
Now from here, one is just a round over. Oh, just let the weight of the head go. Take a nice breath in, roll up to standing, keep shifting the weight forward and we'll back. We'll walk backward off the reformer. I'm walking in front of you this way. And then other side.
If you can remember which arm was on top, rear hips. Here we go in Perris. And again, you're pulling with the inner thighs kind of slowing down the return, the carriage, slowing it down, resisting
You can see the world upside down for a second. Can I use breath? Roll up, sacrum down, shifting the weight more over the balls of the feet, ruling up to standing. We'll do finish things with those stretch for our hips, hip flexors. So I think we'll come up to a high bar.
And then the left foot will start up on the flip bar. Left right foot back by the shoulder rest. Excuse me, I need to get re situated. Make sure that's in. Okay. And let's go ahead and put the foot there on the bar. Hold for just a second. Now, how far can you bring your kerogen?
Let's see what happens if we pull that carriage all the way forward. Put in quite a bit of bend in the front knee. See if that feels okay. What I want us to do here is start pushing the carriage back. Keep the chest down over that front knee and also let the head hang a little bit. And you know you don't have to go to a full straight knee, but you can absolutely. I want you to keep that head down. So it was double stretch, hamstrings, gross hip flexors and quadriceps.
And just notice this may feel easier than if we were to keep our backup into a flat back, which we may try on the next stretch. Okay. So let's go ahead and bend the front knee. Keep coming forward with your chest down over your leg. And maybe one more time like that and do what you need to do for the stretch.
My arms aren't long enough. So you go where you can, if you stretch the muscles, you can go, that's it. Reach your left. Sit Bone back. More left hip back. Yeah. Think of pulling that left hip back towards your office, that heel that's working as square, that hip. So if we're doing climate tree, the same thing, squaring those hips forward. Okay. Now let's go ahead and bend the front knee. Come and we'll do one more like that. Hand back.
So let's work to stretch the carriage open both leg straightening, chest down. Don't forget the importance of abdominal connection or scoop here.
Let's do one nice big inhale. Exhale coming forward. And to get off of the carer, just go ahead and just step that foot down and step off to the side. I'm going to have us do one nice, easy standing roll down does here, and just taking the head and shoulders forward, putting a little finish to the class, finish to your workout, and then rounding all the way tall, shifting the weight forward over the balls of the feet. So much that I fall forward and rounding all the way up. All right. Thank you very much.