Good evening everybody. We definitely planned our clothing here. So you out there in cyberspace, only blue tops and gray or black bottoms or you can do the workout with us. So to introduce what I have, I have Kara Wiley, your wonderful Palazzos teacher in pier mind, Jennifer beamer, wonderful [inaudible] teacher and peer of mine. We are going to have fun with the ladder barrel. We're just going to play. So ladies, let's have all of us sitting down on the pinnacle of the barrel, one foot on the step, one foot on the mat, bring your hips further forward because we're lowering down to the mat and check that your shoulders are touching first.
Then you can actually lift your head off, so no way to on the head and then bring the knees into your chest to find the scoop of the naval gentle pull into the ladder barrel and bring your feet to Palati stance. Keep the ribs in and extend the legs out for footwork one and two
I know you add one and two well friends here and three and four and see if you can find a way to eventually get the legs tracking. So the whole trunk is a straight line
You have to pull actually with the arms and you'll do need to keep your head in because if the head is out, it waits you too much. Let's have a look at Kara and she will do it beautifully, I hope. Yes. And when you do it right, you fly up and it's not a big deal. And when you do it wrong, you feel terrible. So bring your sit bones over the edge and scoop your navel.
And the big thing is how much can you lengthen the ribs away from the pelvis?
And press your sacrum into the barrel. Roll back til the middle of the waist. Arms come up. So you're just kind of floating in space here. Head comes forward and sit up tall. Now let's see if, I'm not sure if this will work on this more shallow box, but if you have your legs in, can you actually pull your heels into the edge? Good.
So let's have a goal with the feet pulling towards your bottom. Suppresses sacrament, broaden the ribs and the shoulders can forward. Roll back, roll back, roll back, roll back, arms to the ceiling.
So the sit bones are just over the edge.
Use your trunk muscles and come back up and roll down again, scooping through the navel, opening and lengthening in the lumbar spine. That's where this is so nice and reach back. See if you can take the arms back without the shoulders hiking up in the ribs, popping arms up. Head forward and sit up. Good. One more time like this. Rounding, using this as an opportunity to traction the spine, traction the back, pulling the stomach in, lengthening the size, dropping one bone at a time without the ribs flying upward in front. Winding them to the side to find where the shape changes.
Arms Up, hit forward and sit up tall. Very good and hips are forward. And this'll be single leg circles. So you want to roll yourself back down. Right leg is up to the ceiling. The other leg will stay on the ledge. Now let's have the leg right above the hip. Check.
The both hips are evenly pressed into the, into the barrel without the hips changing. Just take the leg over to the left so you cross over your body. See if you can go any further. Bring the leg up and then take the leg out without any shift in the hip so you can literally with your eyes, glance to see what's your range of movement. Just with the leg alone. One more time. Take the leg in, crossing over
Keeping that same stability smaller, but just the like circles cross down, around and up. So now it's more about an oval circle down around, enough cross down, around and up. Cross down, around and up. Reverse it out, down, across and up, out, down, across and up, out, down, across and up, out, down, across and up. Bend the knee, put it down on the ledge. Check that your sacrum is stable and the hip sub are open. Hip Flexes are open as much as you can and lift the other leg right above the hip so it's not too close. And take it across your own body without the pelvis, the stabilize
Take it across and up. Take it out and up. Take it across and up. Take it out and up. And now circle, cross
That'll be the lesson of the day and are up almost. You know, Jennifer, your bottom needs to be higher up, higher up. Get yourself a lit. That's it. One more time and here we go. And whoa.
Really power them down because it gets stuck in teaser positions. So see if you can and follow through. You see how you write up one more time that just give you, get the hips further up. Now take the legs over and flex your feet and pull with the arms and I didn't touch you. You needed the fear of, so I'm rolling. Like a ball is really fun because you want, you're kind of on your tail.
Sit bones over the edge and see if you can find your scoop. Can you lift your knees up? That in itself is a place to, to balance. And then if you can, you roll back had come up very, very imbecilic. Lots of work. Cara's got it. That's it.
This is so hard to do and it looks so pathetic. It's like ridiculous and I love it because it really, if I haven't done this for a while, it opens up my lower back. Okay, back we come again. So you have this nice cradling position for the series of five. It's easy to come very far up. See if you can take the barrel into the base of your shoulder blades and just check. I think for you Jennifer, a little bit for the back with there now can you still keep that waist in the chest? That's it.
And bring the knees in for single leg stretches and one and one and two, two and three and three and four. Now the leg that's extending really Richard out out and six, six and seven
Lift them up, lower the legs, lift them up, lower the legs, lift them up and lower the legs. Lift them up, bend the knees, 90 degree table, top two,
Keep the megs reaching long and start creeping your fingers forward and your hips back and go. It's far out as you possibly can. Keeping the navels sculpt and then roll back and stack your spine up. Lift the arms up without the ribs coming out and all the way around and scooped navel and reached to the floor and start walking your fingers that walk, walk, walk. As far as you can go with the hips so much higher. It allows for a lot more movement. Roll yourself back. Lift the arms up and out.
Lifting out of those hips. One more time. Drop your head, rock yourself forward. Roll yourself back. Lift the arms up, lengthening through the spine all the way out and down. Legs are together for corkscrew. Oh No. What am I saying? We're going to do open leg rocker, so we will have fun. How could I forget? So sit bones that forward.
See if you can balance and can you extend the legs up? Oh Wow. We and you just try and rock back and forth. Woo. I bet you Jennifer's doing a great job there. Oh, okay. Legs together. Walk down your legs, open your arms back. Give yourself a good stretch.
Bend the feet in, feet on the floor. Circle the arms and roll yourself up. So I was going to say, even as teachers like to work hard and mess up all the times, I hope you're having fun. So here, one foot forward on the step. Roll yourself back. Legs to the ceiling for corkscrew. So he also together the sacrum is gonna stay stable for the first part.
So take the legs to the right down, away, left and up and left down, right and up right down that. So it's like a massage to the lower back, left down right. And now check that you feel the tail nicely secure and the spinal and bring the legs to maybe a 45 degree angle or a little bit further. And now lift the hips off from the hips. Not from the feet. So the hips lift towards the shoulders from here, twist to the right, enroll the whole right side of the pelvis onto the barrel.
Take the legs out to the side, down to the center, to the left hip, and then lift the hips up in the middle and then you reverse twist to the laugh rolled on the left side of the ribs, all the way around the sacred to the and lift and again to the right down, left and lift to the left down right and lift. And now we have our chance again. Legs go over the head, pulled strongly with you arms and lift up. Jennifer, I think you have to get your bottom higher. Has To be right in the pinnacle, right, right on the pinnacle. Yeah. Or further if you can even. Yes.
Now I think you have a chance and yeah, I think it's a way because the pelvis is such a heavy part of the body. If it's not over the top, you need your bottom over the top. Okay, so, so sitting with your legs, your bottom is a little bit back. Let's have the hands behind the head with the elbows wide. Nice lift of the spine. Everybody twists, that's twist towards the ocean.
So now the elbow away from the ocean is going down towards the knee. Come back up, twist towards the ocean center, twist to the other side. Twist elbow to me. Come back, center, twist to the first side. Elbow to knee.
Saw three times two, three and come back and lift in the middle. Twist to the other side and reach back the hand behind you. Let's have it palm facing the center of your body. Other way, Jennifer, that's it. So you pulling the arms apart, back to the center. Twist to the first side. So as you go forward, imagine your bow and Arrow pulling apart. Stretch to three and lift other side twists.
Stretch to three and lift for side again, twists, stretch to three and lift and last one twist. Stretch to three and lift. Sitting back into the center of the with the hands behind your head. Let's all of us. Let's let everybody twist to the ocean. Now you'll be rolling down on that side of the ribs.
Rolling down, rolling down, rolling down. So you're articulating and even get the elbow towards the floor. Other elbow to the ceiling. But the hips study roll up, center twist, roll down, roll down. Watch that. The knees don't destabilize. Get as much twist in the rotation, the rib cage as you can come back and center. Twist to the first side, rolling down and up. Center twist.
Elbows come forward. So you lift in length and in the back body opening between the shoulder blades. Seeing if you can get a sense of how that area can open. Lengthen and bend. Open the elbows, bring the elbows back, head forward. Curl and sit up.
Nice and tall and shake. The arm was out. Let's have us all Dah, Dah, Dah, Dah. I'm in this position where the hips are actually on the carriage on the barrel. Good. And the legs are in the air. So you want the stomach nice and lifted. We're going to do single leg stretches.
Single leg kicks from this position so you want to kick you right foot towards your bottom butt. Lift the stomach up. Time kick, kick, kick and out. Other leg kick, kick, kick and our chest is broad. Kick, kick, kick and long kick, kick, kick and long kick, kick, kick and long. Last one, two, three and long are keeping the chest long in the spine. Long Rock, bringing the chest down and lift. I need to move a little bit further back for me. And again, rocking down legs. Go up and lift. One more time. Rocking down and lift.
Bend the knees into the latch.
Now from here, just to open up the chest, come up a little bit and grab here. Bring the head into the, the rates of the back of your skull is pressing into the barrel and scoop the ribs up and just gently press your hips forward and up. This is kind of like a rabbit poles, a certain stretch to open up the lower back and roll back and stretch the arms out and roll yourself up to an upright position. All right, let's have all of us on our side. Let me just adjust my little mic. Okay.
With the leg long and what we're going to be doing is side Ben's going down and up. So let's start up, lengthen and open the ribs and lengthen out of the side. And think of the elbow going towards the full opposite elbow to the ceiling. You're between two walls and up you come and take the elbow in the opposite direction. See opening up the side where there's an opposition. And again I'll let you go
Circle down and up. Circle down
Keep the ribs pressing down down to four. Five, six, seven, eight and up to four. Five, six, seven, eight heels together. Slow scissors, right leg extends as far away from you as you can. Do not let the hips change shape at all. So you reaching that leg away, allowing the hip socket to open, bring the legs up, other leg goes down, nothing changes in the hips. Try to really focus on the front of the quad. And the hip flexor if you can, and up for side press and up other side, lengthening long and up. Now adding to this right leg goes down again. Once you've reached the limit that they can go allow the other leg to go in opposition, but again, be very aware that the pelvis doesn't destabilizes you. Do the stretch. Bring the both legs back. Now the left leg goes out as far as you can.
Try to keep lengthening it out of the socket of the hip flexor gets starts to let go and then take the opposite leg and reach it without the pelvis to stabilizing very long and bring the legs together and now a little bit faster. First leg reaching
See if you can touch the ledge. Maybe you can. Maybe you can come all the way to the barrel and if the leg, other leg goes as far out as you can, start to bend and soften the knee, get the fight a stretch even more. And so now just keep going with this bicycle movement really lengthening and start to alternate the legs so there's more of a rhythm. Again, the power buses, very quiet and you're trying to get more and more opening happening out of the hips and out of that hip flexor, which I would say most people nowadays have extremely tight. And then you reverse it.
You bend and try and reverse the direction and reverse the direction and reverse and reverse and reverse and reverse. Very good. Bend the knees in like frogs and extend the legs out. Long, diagonal and back and extent and back and extend. Just like footwork and extend and back. Extended
Open. Close. Open. Close. Open. Close. Open. Open. Close. Open. Close. Open, close, open, close.
We all are doing it now. Excellent. Best have all of us come over. Woopsie daisy for a little bit of a hip stretch. So you want to be kneeling with like side stretch on the reformer, the foot that's on top. See if you can spread your toes and if possible, can you get the heel in line with the knee and the knee in line with the hip and the 14 line with the ankle. That's so always tricky than check your own hips. Can You keep your hips square, lift your stomach up and Tuck your tail a bit and then bend and lunge forward and go all the way back.
If you can bring your bottom to your heel. So the front leg will almost go straight if you need to reach back with your hands to hold. So Cara, if you yeah, good for you. You can do that if you want to and bend and lunge forward. So my hands are going towards the knee.
If the foot heel, knee and hip on lined up in a straight line. Most of us have some funny zig-zags or leg shapes. He wanted kind of work to unravel them. Then check that the hips are square. So Jennifer, can you drop your left hip down a little bit more if possible, right? Yes. Already better. And then lunge forward and bring your hands back. Take your bottom back and then lunge forward and back and again lunge forward. Woopsie daisy and lunge
So the shoulders are wrapped around the ribs to the front butts. Even get along straight spine anyway, so you're not humped with the rib cage. The spine is long. Yes, that's it. Hips are tight. Bend the elbows and one
Roll yourself up, lift the arms up. And one more time. Just like that. Scoop the naval round your body to come down. Now open up the back space between the shoulder blades, but keep that space. But as you come out, still get along, street's fine, and you want your head looking at just beyond the barrel. One, two, three. Walk your feet back in.
Rode herself up. Reach the arms up all the way out and down. Okay, ladies. Good work. Thank you very much.