Hello. Hello! It's been a while. (laughs) It's been a long time! Look who's back. Meri's back from all her travels and her teaching around the world and some vacation, I presume? Yeah, a mini one. A mini one.
A tiny one. A family holiday. But this is our real vacation, it's our vacation every week. For those of you who don't know, we call this Girl Time because Meri and I come here to work out together, recognizing that if we didn't force it it won't happen, and we let it go for a while. We've been doing this for a couple of years.
We invite you in to join us, and we call it Girl Time! Yeah, come on! I don't know if you know but I did substitute one day of Girl Time. I brought Sarah in. What? (laughs) Yeah, you can't go that long! Well, it's my thing. It's always your thing.
Welcome home. Okay, thank you. Shall we begin? Yeah. So, let's...
We have some things set up. We've got roller bar on the top, purple springs, leg springs about halfway down. We have two red springs coming from the bottom just in case you're wanting to get set up now, so ready to set up for footwork, and we've got a pair of handles. And so I think that's all the information that they need. Yup.
So let's move. Okay, so what I want to do is take the roll up bar, and just sit with your legs together, and almost feel as though the roll up, the springs on the bar are pulling you up and forward. And inhale, (inhales) and exhale, rotate the pelvis, let the shoulders slide down the back. I need a lot of stretching today, Kristi. My body is cranky.
And inhale, (inhales deeply) and exhale, (exhales slowly) pressing the legs together, feeling the lower back come down first. I have to make sure at the bottom that I don't lift my ribs. And come up.
And let's just do that twice more. So rolling on the exhale, softly pressing the hands or the upper arms, maybe you could think of pushing the upper arms into the bar rather than the hands, and then lifting, and rolling up. So, at the bottom of this next one, I'm going to add on. You ready? Yup.
Okay. I'm going to roll down.
I get so inquisitive sometimes that I forget to just do it. Yeah, I try to just look straight ahead and I try to keep my head right over the top of my spine, and then I put it down. And let's bend the knees. So we're going to do just some mini roll ups. So, lifting the head and chest up, and don't let your springs do your work for you.
That's my advice to myself and to anyone else who's listening to me right now, and then we're going to curl up, so just take the bar just over the knees, and then pull the springs back down. Just over the knees, and try to lengthen. Can we create... Or what I'm thinking about is working with the idea on the way down, or I'm trying to create more space between my pelvis and my ribs, with my abdominals.
Or are you just kind of like- No, no, no, I'm not pushing down on it at all.
Let's do one more like that. And then we're going to come back down to the shoulder blades. Let's rotate towards one another. Can't quite see you but there you are. And then come up that side, keeping the knees in center, and down.
And up that side, and just letting the shoulders just soften.
It feels like an easy thing to oppose and just connect to. Yeah, exactly. Let's have three more. So I'm counting to eight, how well is remains to be seen but that's what I'm trying for, and this one is eight coming up right now. And then we're going to go down, transferring through the center, other side, and we're there, eight.
Why? I don't know. I like the work on the down.
Let's do two more, and there's only just one more thing I want to do and then I'll let you do some things, (laughs) is that fine? (laughs) Sure.
Okay, so we're going to shift just onto the right sitting bone. Roll down just off center of the spine on your right side.
Okay. It's just coming with me. And then come to the middle, rotate just on to the left, from maybe at the left low back area the bar does tilt, roll up, and return to center. Mmm. Well go back the way we just came up, so rotate left, or lean left, pull back on the left side, push your left heel onto your right.
I like it. Ooh yeah, that's nice. Come center, push the right heel into the left, right? You able to do the right thing?
Oh no, Kristi, I lied.
(laughing) Okay, last set. I'll take it.
Oh yeah. Then just lay down for a nice, nice spring for the pelvic curl here, so just long arms, maybe a little activity through the arms, but no pinching of scapula necessarily. We're going to roll the pelvis up, and just let the spring pull. Then yeah, it feels amazing. And then let the spring continue to pull the knees forward as we peel the body down and back and in, and stay on on the long of feet.
I want to feel the sense of lightness that having the spring here makes me feel.
And fall into the left. That's more than a couple I realize.
Yeah, one more's fine.
I like that.
Yeah, cool. So let's take the bar out and then I'm going to let you be in charge for a little while. Okay. So I want to just go ahead on into foot work and start that process, and we'll do some abs more. I feel like let's do that.
So setting up your safety strap first, and then once your safety strap is on, we've got two red springs. You could do this with one, you could do it with two blue as well. Just make sure your safety strap is on and secure of course. And I'll just say now for those of you with tighter hamstrings that are joining us you can turn the other way around. We're both going to be with our heads on the center, feet underneath the bar.
I may pull myself off a little more than normal. I might too. And I'm not going to take the time to build up on it, because I know I couldn't do it to the extent that I need without unsupporting the weight on my head. All right, so we're crawling underneath, we're all locked in and loaded and we're going to start with the heels parallel so help yourself into that position. Heels parallel.
I like to take a minute and kind of soften my knees and really feel the weight of my back and hips as much on the floor or mat as possible, and then I just see where I can go. So you don't want to be up where your tailbone is off the ground, as you know. Arms are down. Feel the weight into your upper arms too, just so that there's that contact. The feet are in fact flexed.
Bend your knees, and you're just letting that leg bone sort of spiral in the hip socket, push back to straight. And you do want to go to straight. Don't be afraid of straight. Inhale, pull the knees towards you. It's almost like you're being pulled right into your shoulders, then extend.
I'll go ever so slightly faster, bend. And push away. And just notice the separation of the disassociation you can have between the hip joint, the knee joint, the ankle joint. They're all kind of moving as they need to, hopefully. Let's do three more here.
Press one, pull it in but keep some weight through the sacrum. Two. And three. Stay there, go ahead and go to the balls of the feet. So still parallel position.
Go into plantar flexion, now just push the ball away a little bit, but not at your mats, right? You don't want to lock off that joint. Leave it to where it has to maintain itself. Then you bend trying not to change that and go from there. Now it's just knees and hips.
I guess it was before too if I think about it. And press. And press straight, and pull.
That's great, connecting to the hamstrings? Uh-huh. Yeah, okay. You're going down. Let's do five more here, one, and pull, so then if you're pushing away as you go up are you thinking it's pushing on you as it comes back?
The legs are absolutely straight. It's not absolutely critical that the heels touch but give it your best shot, bend the knees. Bend the knees to the shoulders, from way down there by the upper part of the leg start the contraction and push back up. Be real easy to not think about abdominals here but you might as well include them with the breath. We're exhaling as we go along.
We pull down, we push up and away. (exhales slowly) You can go as deep as you want, just don't let the hips really rise up to meet the heels. Rather you draw the heels to the hips. (exhales slowly) Give it three more here. Nice and secure, the heels don't move around.
One more time, finishing it in both directions, stay up. Go ahead and go wide. I'm taking my heels out to the, not the far edge, but pretty close to the edge of the bar. If you can, put the balls of the feet on the rest of the frame. If that's too tight for the calves you can leave them in and work towards it.
Here we go. Bending the knees. You can probably go a little deeper so let it happen. Stay down here for a minute and imagine it was heavier than it is. Keep the anchor through the base of the spine, and then just extend those legs.
That's it. Sometimes I like to think about not just the pushing up and away, but also the adduction, as if we had that big magic circle or something we could drop inward as well. Just sort of make the most of it without overcompensating throughout the rest of the body. Inhaling down, exhaling up. This one feels quite good to me today.
I wasn't going to do it, but if we both-- It's amazing. We both talked about our hips, so... I'm doing three more here. And you can see what you can do, but you just don't want it to affect the whole upper body if you go really low. One more time.
We stay up there, shift it to the balls of the feet. Same thing with those ankles. It's sort of like a... I don't know, it's not a high point and it's not flexed either, but it's somewhere in the middle. You have to actually work through the calves to maintain a wee bend.
We push and straighten. And I agree you can really go quickly to the quads for most of us. It's not that we don't want to work them, but let's make sure the hamstrings are getting their work as well. I think that cue is good, the idea of pushing away.
Like you kind of go to the ground. Well, you're welcome. (laughs) We're being so nice to each other because we haven't seen each other in so long. No, you're a good teacher, Meri. (laughs) Well thank you.
That's what I was saying, you can keep teaching and I'm just happy to be doing this one. Can we do just a couple more? Yeah. Whatever the count might be. One more here.
Stay up there. We walk our way back to parallel. We've still got Sitz bones distance apart, and then just take a minute and just find your feet. Look at your feet. See what they do naturally.
Do they roll up? Do they want to roll up? What's happening? Make sure you're secure, then flex, or take your time. Try not to bend your knees more than where you started.
Oh my goodness. Yes.
What do you think, Meri? Sometimes I like to grab my toes on and pull down so I get almost like a full (unclear)?
But they're both going to push the focus more on one push, one foot pushing, so it does more of the work, and then switch it. I'm doing two each. I'm going to do that one more time to each one, and then we'll move on. But sometimes I just don't know, and honestly since I fell, one side has a lot harder time coordinating.
If you hyper extend in your straight leg, it's not that you want to soften it because that will take everything away, but it's maybe to Meri's cue of pushing away ever so slightly, you'll keep it engaged, so it's at least supported. Let's do one more each way. Oh my goodness.
I haven't worn high heel in a long time. I have no excuse, other than I've been on that trampoline. Oki dokey, let's come on down. I'm going to skip single leg, since we did those others. Yeah.
Yeah. Yes, okay. So, we take our arms to straight. We fully gripped through the ball with the wrists straight and that's kind of key on this one. That's the thing people, we, I, lose.
So then, with the arms straight as if they're part of the machine you start to curl up, look forward. Continue rising up. Find that straight spine. From there stay tall even though you bend the elbows wide, I'm going to do two, and straighten up all the way. Pull it down as your head rises up, spine rises up back to straight and hold it straight, inhale, and then you roll the pelvis back, and this cue, same cue that Meri said earlier, push that bar forward and away as you roll back and touch, stay ready, inhale, head up.
Exhale, rolling up, hitting all those bones. Stay tall, inhale, bend, exhale, straighten. Great shoulder stretch. Inhale, bend. Exhale, straighten.
Try not to collapse on that inhale. Exhale, push the bar forward as the hip bones come back. We're trying for three more, just like that. You could do this with a lighter spring, you could do it with no spring. I'm not sure any one of them are easy. (laughs) Up we come, and inhale, think long through your lower back.
That's usually where I tend to think I'm upright but not. Hold, inhale, exhale down. Pushing it forward, work with your springs. Be mindful of those collarbones that they don't wrap around you. Two more.
And inhale, bend. I think of an arch, yeah, I think of when the elbow's going to try to reach up through the spine to not quite touch the bar but get near it. And down we go. Last one.
Strap is on, still one spring. If you've never seen it this is not the time to learn it. You're going to stop and do it right. All right, so flex your feet, and I think that cue that Meri said earlier about kind of pushing it by weight is going to apply yet again. And the reason is you don't want to do this thinking it's just an ab exercise, right?
So, push into it. I don't know, would you say something more before we go, Meri? Mm-mm. Do you... Okay.
So, we're going to go into, we'll be bending the knees on this one, so that's that part we're going to do, Meri. So we've flexed the feet. We point the feet. We've got some engagement of the hamstrings. We start to roll up but really we're bending the knees to bring them right over our head.
We're not folding deeply. We want the space. From there we straighten the legs. I'm doing some version of a prep. We rebend, we still have those hamstrings.
Imagine that bar's heavy. We roll back down.
My goodness, that feels so good to me today-- Me too. However imbalanced I might feel. All the way to straight legs, flex. We point, same thing, bend. Draw yourself up.
So yes, the abs, but also the glutes and hamstrings. You could just roll down if you didn't like the straight part, that's fine, but there it is. Rebend to roll down. Either keep to that, or we'll try a few straight on. So we won't do the knee bend part.
We just flex the foot if you haven't already. You point. You engage as if you're going to bend your knees but this time you just go up straight. So you decide what you need, but stay strong on those hamstrings, if you don't flam that's not a good sign. From here you bend.
You go back to straight, and again, roll it down. So it's very similar mechanics there if you choose. Oh, that's good. Just one more. And maybe next time we'll do more of those, or next time if you take the classic then you can do all of them like that.
We're not pulling on the bar. If anything we're kind of pushing from it.
Down. Subtley resisting that heavy bar. Flex the feet to finish, bend your knees, and let yourself up.
Going to take the legs away, hinge them away, tip the mat, pull them back up, drop the feet to the back of the legs, and then curl and keep the feet close to the hips, curl, curl, curl, curl, curl, all the way to the bar,
Roll down. (laughs) Sorry. And lift the feet. So that's the whole thing. So that's all, awesome. Yeah, that's it.
Fun. Super fun. I promised. Okay. (laughs) Inhale down with the legs.
Exhale, pull up, stable back. Inhale, heels come to the back of the legs. Keep them in tight, that's the hard part. Yeah. Exhale, roll up, up, up, up to the bar.
I don't know, I guess I'm going to have to inhale a little down. I love that. And exhale with he feet.
You have to push the bar, right? Yeah. You get to use your arms a little.
And pull up, and down, and curl, uncurl, and feet, and one foot down, the other foot down. Wow. Yeah, fun.
It was not easy but it was fun. What I would really like to do now is some sideline leg circles. Okay. So take the straps off, and let's just start facing inwards, and we'll just line up. So we're going to be right to the front of the towel, the towel and mat, so that we line up with the spring.
Okay, I'm just taking my arm overhead and I'm holding onto the pole. I'm going to take the leg in, and then bring the other arm just down for support.
Okay, so we go forward.
Is that better?
Yes, I do want to loosen it. So let's just do three more, so six. Make it six for those people who have to stay in the same count, and two, go way up there, up. Press the pelvis slow as you reach back, lordy. I just asked-- I just love how it's going to.
I'm being snarky around my issues (laughs) when I see it in someone else. All right, this'll be six. Yeah, that is six. What I do is I have my hand right in front of my rib so I can see if I'm where I want to be, and then we're going to go to the back of the body.
So the back of the leg pulls back. It's quite easy to push from the front.
By pushing the front? It doesn't make sense to me but I know I can feel what you're saying. Like, how could the quads to that when they can't? They can.
That makes it easy. I mean, better. It's hard.
Yeah, just lean into the spring. Oh. Are you using your thumb?
There's that line I said two years ago. No, well, we'll do it before two years goes by for sure.
You just give me a cue to go.
(laughing) I'm going to get flying comments going, "Kristi, roll your head forward "just a little tighter on the side." I'm trying, I promise. We're on three? Yeah, three more. Stabilizing the spine. Two.
I don't know if you're staying parallel or trying to--
I'm kind of going for the feel good, it's amazing. Mm-hmm.
Yeah, I'm not giving any directions besides for leaning because I only know how to find it in my body, right?
That feels good.
_ [Kristi] Well, now that we're a little more open let's do some seated push through that Rea taught us, and sometimes it's done with two blue springs that are naturally sitting up there but we're just going to move by one red, up, right? Doesn't matter which side but do loaded up. You don't need your safety spring for this one.
Just to get them out? Just take them off. Are we going to use them? Yeah, we're not going to use them much. Take them out of the way.
Yeah, and just grab it. Same. You're right up on the Sitz bones, the spring is loose, we're upright, tall. We're going to use the pelvis to move the spine. Of course the abs, whatever, we'll just do it.
Press the bar forward. Aim towards a flat back. It's a sense of recruiting the back extensors, and then we're just going to backtrack out of this, so you keep the arms straight, you roll past that tailbone, you don't fly up. You roll up using the back extensors again. I am hinging forward, Meri, because I wanted to, and then it's like the front hip bones pull me back.
My feet are sent forward into those poles. Round spine, straight arms, round forward, press forward. When you get as far as you think you can, without shrugging the shoulders, extend your back a little, maybe a subtle downward pressure on the bar and then start to reverse it, roll back. Keep those feet on the bar. That's a hard part for me.
Can I move in to the next one?
We're going to keep the left foot, both feet anchored, but particularly that left, and take the right arm off. Actually both feet, keep them anchored. Take the right arm off and reach back. Way back, like you're maybe reaching for the back corner of the mat, you're still in that rounded spine. We're going to come back, can I go right into saw?
Mm-hmm. Yeah. We come back through, you push that left arm straight up, you reach for side, either for your toe or for the bar, and add a rotation. Think of a flat spine on this one for this version. You can push the bar or the spring loose, no big deal.
There's a lot in my arm, let's do it again. Come back to the center, both hands on. Round back, just like we did before. We're seated push through, push through the bar. Keep those feet anchored.
Find that little modicum of back extension, pressing the backs of the legs into the mat. We roll back. We're going to go all the way up to upright, and hinge forward for a stretch there. This time the left hand comes off, but we start by bringing both arms down. Now the left arm comes off.
Keep the left foot definitely connected, tucking under on those, oh, that's the side I needed. And then we just slice through from the waist, press the bar up out of your way. How do you like to do your hands? Oh, I see. So Meri's kind of grabbing from the inside.
You may or may not actually reach that. You could go to your thigh. I like to turn the top of my hand to the outside and use it for an assist.
All right, getting a little too luxurious over there. (laughing) Two more. Round forward and down. Ooh, I just flexed my wrist. I won't do that next time.
Note to self. Bending and roll back, and use this part. It's like as if the legs were on the small conveyor belt being pushed into the poles. Nice long back on that stretch. We roll down to the point where we can kind of almost hang on the bar, the right arm comes off.
We slice back. If you've pulled the right foot off it doesn't feel as good. This is nice. Just keep going. Oh, we should-- I'm going to keep going.
We're going to keep going. Just keep going.
I always want to get really dramatic and fast coming out of that, but I won't. Mm-hmm. Slice over for saw, pick your arm position, what works for you, but really the point is not to twist using your arm strength, right? I think you'd agree. It's trying to assist the rotation happening at this line.
Last chance, here we go. I said I wasn't going to do something, I already forgot. (laughs) Mm-hmm. Oh, my wrist right here, right here, yes. (exhales slowly) Settle down the pressure helps me feel those back extensions. Extensor support, we roll back.
We come up. We hinge, get tall, lots of space between the ribs and hips. If I can you can. Roll back, left arm off, left foot especially reaches and we are going to continue all the way around this time. Do you take it to flexion?
That's how Rea does it with me. Mine is inflections.
I'm just side stretching. Okay, cool. I like it the other way too. At this moment.
That's enough. Oh right.
I gave up the last part. Okay, so let's do... Take the bar down, let's do some arms. So you are going to want the yellow arm springs, the short ones, and some handles. You can use the foot steps too though, right?
to put your hands in is what I was meaning. Remember just this one.
Right. So I might go up more because when you go into circles those are going to run into you. So go one more up. Oh. Oh, I guess it's your head and my chin.
(laughs) Funny, sorry. It's okay. (laughs) (laughing) Carry on. I've got a long chin on my face. So we're going to push down to the mat to find some tension on the springs.
You're going to go back and down, and down and forward. It doesn't have to be that slow anymore so just back and down and down and forward. We're just coming from the upper back and feeling the shoulders, the shoulder blades specifically not squeezing together but just depressing, just reaching down and flat. Let me just do a few more, let's say four. And three, making sure Meredith that you're not leaning back.
And two. Last time. Yup, so that's that. Just turning around now, bringing those handles with the straps with you.
Pull back, and open, keeping again, shoulder blades just stay apart. They don't come together as the arms open. Just stay nice and wide on the back next to the arm. We'll just do two more, together, and open, and together. Okay, so here we go.
Going to lift the arms up, continue just to think of falling through the arms. Take the arms out to the sides, and then back in front. And then lift the arms up, reaching with the spine through, open, and back. What is this, is this number three? So feeling the shoulder blades, and all the rotational movements now.
So last three. This is a nice way to get some back extension.
Here's our last one. And open, and back and then let's take it in the reverse, circle out, scapula, watch the other rotation, and press forward with your arms as you press down, open, rotation, press forward as you press down. Try not to let the body lean forward and back reach, keep it absolutely still. Just two more.
Okay, and then we just bend the elbows, take one arm forward and then let the arms pass each other, keeping the torso still. Let's do three, fully extending that elbow Kristi, two, fully extending that elbow, not that I, I wasn't even looking-- No, no. I was just telling you. And then come all the way up. And I wonder if we can just find some back extension with these just as they are. Let's check it out.
I think that we can. Okay, so yeah, let's get the handles, and come down.
They've just sort of stayed as they were. Yeah. Didn't they? And then lowering them but they do go shift forward and back slightly. And then take the arms up.
And then inhale, press down, abdominals lift up into the spine. Now there's energy in your legs, a reaching energy mostly. And then lower, and let the arms come up, and down to float on the springs, and reach. Let's just do two more. It feels like enough to me, what do you think?
I think it feels good, yeah. That's good.
Not right now, but could we rock, you know? I don't know.
You can just roll up all the way. Is there anything else you would like to do? Just to say that I'm glad you're home. Mm, I'm happy to be home too. Welcome back. Thank you.
'Til next time. Thank you.