Hi there. Tracy Mallee here. How are you today? Um, I'm in Sunny Santa Barbara is anytime with my friends. Very excited to be here. The beautiful, gorgeous sun. Anyway, we are going to do a reformer workout today and I'm going to name it a little bit more ever. Flow, athletic flow, in other words, a little bit more challenging, but fun as always. So remember, do as much as you can. You're going to need some lightweights. I've got some light dumbbells here. I believe these are actually two pounds.
I wouldn't really go any higher than two pounds. If you're strong and bath and you want to go for three pounds, then go ahead. But not really any higher than three pounds. I'm going to stick to two pounds a day because I'm cuing and I'm doing along with you. And I think two pounds is just fine. So, all right, so we're going to walk to the end of your, um, we format. We just got a warm up. So what I'm going to ask you to do is facing the reformer and we're going to tap on top of the reformer. So we're just going to tap like this.
Take the right leg up at just your foot. Make sure everything is in alignment. Hands on hip. We're going to abandon extent. Bend and extend. So now never got a little bit balanced challenge going on. Here we are. Hands on your hips and you're depressing. As we press down, opposition reaches up. Let's do four more, four and three and two and one. Now we're going to try and rise up and down.
We're going to try and lengthen that leg out to the side. Now we're going to try and lift it. Now if this is too challenging, you can take it underneath and lift up to the top, but I'm going to keep it here and I'm lifting it here, four and three and two and hold it there. We're going to take it around, hold it there and then bring it back. Once again, if this is too challenging, stay with our previous exercise and keep lifting that leg to the side and around and back. Now we're going to add road challenging. Reach their arm in opposition.
Shift your weight over, take it back to blue spring. Take your front strap. Now remember we guide it through the shoulders. He had a shoulder lifts, ish, and we are slowly bending the elbow and we are going to rotate down and back. So I call this like thread the needle, the elbow lifts, pull the scapula down and then slightly rotate and back.
So I'm going to stack up. Now remember you step up onto the stationary side, not the moving side. So I'm going to come up, I'm going to turn around now and take my right leg behind, right on the edge here. And I'm going to slowly push back and bend that front knee. So now I'm in that balance position here. Now we're gonna come up and down. So what we're gonna do is go up,
So if you are lucky to have like a platform to add, that would be great. If not, then you can follow me with a little bit more challenging, which is good cause it's a lot of balance. Challenge going on here. All right, so now we're going to add the arms. So we're going to come up and back and up. Scoop out those apps and back
Now we're going to bend and extend now easy. We're going to add those arms and that trace of Extension Scooch your body slightly forwards and that lovely extension, whoo Bree and smile. Feel that heat in your body. That means you're burning calories. Yes.
So everybody's going to come with me now. You're going to hold that plank position. Those apps are engaged now, easy. We're going to control this position with your legs. So basically the legs are coming forwards.
Now I'm trying to keep my hips in line with my shoulders. So a good cue is to think of the knees coming towards your chest, keeping your hips in line with your shoulders. Okay, please.
Give yourself a little stretch, but don't move your hands again. Very few are next. I'd rather you do it well. Then keep going and going into fatigue and losing form. Ready to push back out into your plank here. Ready? Push out. Lift the nice.
Hips no higher than your shoulders. Look in the direction that you're moving in. Work that underneath. Bubbly. Four more guys for
Who is up?
Next time you get to train time, you go to floor. I know it's not easy. Comfort. Gradually take your hands behind your head and rotate. So there's your Hashtag goals, right? And back release. All right, we are on a blue spring. Don't make it any higher. One blue spring, we are going to come back, open your legs and we're going to sit back in that pleo position. Okay?
Get your keigo action going. Abdominals pulled in. Sit bones drawn together. I can feel I'm shaking. My pelvic floor is on fire. You're ready. Bicep, curl
Step forwards, right leg hinge forward in that stretch. Hold it there. And that beautiful stretch you deserved. It's for that stretch. Remember, the stretch is always the cream on the top of the cake. So what's the point in the cake? If you don't eat the cream on the top and all that stretch and then come back, switch it forwards, elongate awesome.