So we're going to do a little jump board class. And My goal here is about 20 to 25 minutes. Pretty good pace, pretty good cardiovascular, um, session and just a couple, you know, before we get going. I think too, I'm going to start on pretty heavy spring, so I've got two red and a blue. And when I first learned jump board work, my teachers were very uh, solid about how to do this. And um, I like the importance of starting. If we are dancing, you're learning how to jump, learning how to jump and it's not just starting with from bent knees and jumping from there, but to start actually from a standing position to then bend your knees, Jump Land and then the preparation and go back up to go back down. So I've approached that on the reformer today in the jump born and here we go. And I'm also gonna add a little bit of a work with the blue ball in a moment.
Yeah. When we get to some, a single leg and some skier work. So I am going to have us start with the legs extended fully all the way together. Add ducted, Eh, you can also do this with your feet slightly apart. Um, but there is a section that's going to be that way already. So I'm going to have this actually start centered. So this is meant to be a class that maybe you've already done a warmup with or you've done a little bit of mat work to get prepared.
I wouldn't suggest doing this right off and without warming up and being cold. All right, so starting from standing, lengthening the abdominals, getting the lower back down. I'm going to have the student nice slow preparation. So I take the Ben little jump landing and taking four counts to straighten back up to standing position and the bend and the jump rolling through the foot and pressing through the feet and legs to stand. Taking slowly to get the focus of engaging the legs, engaging the glutes, hamstrings, spine and abdominals and a Ben jump land and four, three, two n one.
So focusing the quality of not just the jump, the landing is important. The stretching up between each jump, everything meaning something and up to three and four and two more jumps.
Of course, jump to three. I'm going to take two more jumps, making sure to keep those spine bones down and imprinted right here behind the ribs and then pivot on the feet. So [inaudible] going out to the second position. Parallel. I'm right in line with my hip bones. Same thing, tracking in parallel and prs, two, three and four. Plea a press as soon as the feet land on the board. Keep them right, whether you've put them and pull up from there all the way long and Ben Stretch and please from the glutes, stretch, jump, land, stretch, feeling the shoulders pulling away from the shoulder rests, lengthening the sides of the neck and stretch. Two more jumps really getting the PA in the hips. So the bend in the hips, one more here and up to three and four moving the feet slightly turned out toes near the top edge. Is it the the board? Same thing increasing in the pelvis.
They have joined pushing off land and stretch long alignment of the spine and one, two, three and four. So each preparation for the next jump means something stretching, preparing for this or the transition and the impact. Landing the buoyancy of the jump. [inaudible]
Starting all the way at the beginning together and taking the jump as big or as little as you'd need or want. Six, seven, eight, nine in first position. Heels together too. Focusing on some breath lam softly into the knees and nine hip with parallel. And one six, seven, eight, nine toes in the corners. We've got 10 more jumps. One, two, three legs are solid and five and six, seven, eight, nine in the middle and land. Nice little bursts there. So we'll come up and change some of the tension away.
We'll just take away the blue. I've got my two outside reds on
So concentrating also on sinking that wait here in the ribs, likely to pop them out or fluff them out as you jumped. Contrast that and actually press more inward. Three more like trying to stick the heel. So I've got the landing toe ball, arch, heel straight in the knee, bend toe ball, RTO, straighten the knee one more time and one, two switching legs. Look and place it in the correct placement. Here we go. 10 repetitions. Tuck that sit bone in ple, a jump land and stretch for two. So winter months are coming.
Maybe some skiing is coming your way and jump board work tends to be very complimentary to skiing this Ben and rebound and absorption of tension and great thigh work. Great, but work foot, ankle, knee and two again and one, two, we'll take three more jumps and stretch and bend and one, two and two more. I mean that toe ball, our teal last time. All right, now going back to two feet on the jump board. I'm going to do a little series starting in first position. We're going to do a little countdown, so I'll do parallel turn out for eight. Come back to parallel for eight.
Turn out for four parallel for four, two in each position. I'll repeat the twos and then I'll just go back and forth for awhile. See how long I can go. So starting turned out eight jumps, consecutive one, two. I'm thinking of ringing the inner thighs together and five and sits bones. Everything in the mid line, eight parallel and one two really getting the crease in this joint here.
Four, five, six sitz bones forward seven turned out for four jumps. One parallel for four, one pulling up. Three. Four. Turn out for two. One, two, parallel one we'll do two again. Each position. One, two, parallel. I'm going to go 16 alternating. One. Two, pulling the shoulders away from the shoulder blocks. And for six, seven, eight more. And one jumping, a little higher. Two, three, five, six, seven.
And I'll land and I'll stretch. And just coming back to parallel, I'm going to bring us in. It's gonna notice the heart rate. And notice a body temperature change feel probably feels good. And then I'm going to roll over to my side. Grabbed my physio ball.
You don't have to use this if you don't have one, but we're also going to go a little lower. I've dropped a red and amount of bread and blue now. Okay, you can hold the magic circle. You could hold a pillow, two hand weights, nothing. You can get kind of creative. So what I'll have us you're doing is holding a ball right above the chest. You can look at it, open up the shoulders.
I'm going to angle the feet to the right, my knees to the right and my femurs to the right. But take the ball in opposition just slightly over the left. So there's a slight rotation going on inside in the spine. Not so much that the shoulder and head and hips move. Okay? So that's pretty slight. So we're alternating kind of a skier.
Hands, feet, hands, feet.
I'm gonna take my blue away. Come back down a little bit more. So it was the lighter we go with the spring tension. Less focus on the leg work and the quad work. Definitely more about the abdominals and the stability. Still the breathing.
And I'm going to do a little scissor. So it's, the ball is above my chest. Hoping to bring my leg just in 90 degrees level pelvis. And then as I change legs, the legs, ah, the ball will just stay here. I'm in parallel.
Working to track a ball, tow ball, our Cheal legs dig in parallel. My shoulders are back.
I'm going to bend my elbows. Absorbed the ball down.
I'm going back to both legs in the board and just hold
Walk your left foot a little bit higher up the board now. And as you're starting to bend your left knee still work to keep this the right knee open. Working some stretch in the glute here. Yep. And it feels good. You can just hold or you can move through that kind of a little halfway push out and a half return. So most of the jumps we did today, uh, not too complicated with our footwork and how we'll do another class where we start incorporating more changing or Shawn Sharma, maybe some, a little fancier footwork from the ballet world or the dance world.
We're just added coordination. Don't have to be a dancer to do it, that's for sure. All right, I'm going to hold, let's take the leg up and let's go for a little more hamstring stretch. I'm going to take my hands higher and allow my pelvis to kind of tilt back. Just a little
A little pivot on the standing leg and a rotation.
Extension and bend
Lace along with the legs. I'm standing kip with the part, walking my shoulders down a little off the shoulder rest and just taking both arms up slightly open and just taking in that space just to open up the collarbone, open up the chest with sometimes with the jumps, you know, even though we're working on the buoyancy and the elastic city and uh, decompression, there is a little bit because we're, you know, we're landing against some impact. So to try to get out of that feeling. If you're having that to stretch out. I'm just going to have a circle the arms and just again, up and open. Open the shoulders. The shoulder rest are there, so I can't go completely back. I'm opening. Try not to pop the ribs and circle.
Just a couple more.