Hi everyone. My name is Benjamin Degenhart. I'm here with my great friend, Frank Zito and we are about to work out. We are going into a practice that will take us to the reformer and the ladder barrel today. And I would say that this is probably more of an advanced practice, meaning this is a good practice to join in on when you really familiar with the classical orders and the original work because we will breeze through it hopefully, um, to get ourselves warmed up on the reformer. So my queuing will probably be more towards the number of repetitions we do and the transitions rather than really explaining each movement in detail. All right. Shall we get started? I'm ready to work out. I'm excited.
Let's go ahead and lay down. We're on grads reformers by the way. We're starting on three springs to get ourselves warmed up and we're gonna start with the footwork had pieces up. We're going to go and lie down and get this party started. Heels together, toes apart. We'll only do six repetitions in each position. Go ahead, press all the way outs. Come back in, go for five and back. Keep the height of the heels throughout. Let's take three and a two. Final one. Let's change to the arches. Knees together. Heels under, go four, six out and five n n four, four and three. When you feel your back, expand against the mat. Last one, come to the heels.
Tension releases. Big Circle Defenders. Let's take a stretch. Hands to feet. Pull yourself long. Lift yourself up. Turn over your right shoulder. Face the other direction. We're still in one spring here. Separate your straps. Make sure they're not cross like mine and go ahead and sit back against your shoulder blocks. Hands going into the handle from above. Elbows back strap is under the arm. Go ahead and lift up out of the way.
Stretch forward and up. Down with the arms. Up and around. We're going into from the hips, right from, here's a flex your feet roll down. Press out again, alternating these two variations against one another. Finishing with that big arm circle from the chest. Forward, down, up and around. Big circumflex to feed. Roll down. Press it up. Pull the toes against the head. Restack your spine.
Continue to push down into your hands so your body doesn't slide forward. We'll add a bend of the knee. Take a dep, bend your knees, lift the knees towards the ceiling. Re straighten the legs, push into the hands, and lift yourself back up. Last one, take it down, Ben. Denise, stretch it up. Lift yourself back up, and then from here we'll just step off to the side. Take your scraps with you, and we're getting ready for pulling straps. All right, so if we're pulling straps are separate, your straps step over your box, line your shoulders up with the end of the box or your shoulder blocks. We'll add a little something in here that comes straight out of a previous exercise. Get your hands around a strap, release your head down for a second. Release your legs down for a second. We begin from here. Activate your arms by pulling.
Skip our teaser. Come back with a sticky pad for your feet. The headpiece goes up into the high position. We're on two swings for this next exercise and we'll set it up. Hanford, Hanford, stepping right in, creating a nice long lines through the body. Think of your pole straps here. Pull your chest forward, head forward, heels back, three types. Press it up. Come in with controlling the carriage all the way into the stopper for two and one more.
If you want to add a backbend that's added on the third and fourth or just do four regular ones, Chin in slightly. Tailender shins pressing down. It's go stay for an inhale and exhale. Then lift this wraps or pull yourself back in. One more time. Always late. Taking this little break here just to give my hips a chance to push up and forward against the strap tension.
Take the straps with you when it changed. One spring at this point to get ready for some arm circles, we'll be opening up the chest again, letting that hip or continue feed against the shoulder blocks down by your sides. Go for three each way. Press your hips forward. Go for it. Lift it up and around. Biggest circles you can make and two and around. One more time. Up and around. Reverse it. Keep the hips pushing forward.
Push with both hands in the right and back. Left hip forward and a little down towards the springs. Bend your knee. Come forward. Stay. Lift your back heel up. Turn your leg parallel and low. You need towards the carriage. We'll just take a tiny little stretch here. Pull the carriage into the stopper.
Bring your right hip forward against the heel. Lift your chest up, and then push the carriage out. Just a millimeter with your left knee. Keeping your right hip forward until you feel a stretch in your left inner thigh. Lift both arms up. If you can hold the carriage in place, keep sending your right hip down. You'll lift it forward, and then take your hands back to the foot bar. Bring it in and we'll change sides. So step on up, come back to standing. Same setup, left foot steps onto the foot bar between the hands, right foot jumps back.
Find your lunge stance. Turn the right up in and down. We'll go for three here. Any amount. First one is the longest one. Hold it there for a second and breathe into it and bend your front leg. Come all the way in and to both feet. Push away from each other and come back in. One more time. Press away, left it back, right hip, forward and down. Nice. Bend the knee.
Come all the way forward. Back Heel lifts first. Then you turn it parallel and he comes down. We'll install your right foot against the shoulder block. Pull yourself in all the way to start chestnuts up. It's like a one legged down stretch almost.
And then you push your right knee back, [inaudible] millimeter or two. Once you feel like you have the position, you can sustain it. Lift the arms up. Keep sending your left hip crease down, lift the chest up. Look for your fingertips. Come all the way in. Bring the knee forward to close the carriage.
It's step off to the side and we're done on the reformer. I don't know about you, but I'm definitely warm, very warm enough to play on the ladder barrels a little bit, so that's what's going to happen next. All right, on we go on a ladder barrels. Finishing up this workout. We'll start with swan dive, so we'll step in against the rungs of the ladder. You can stand against the base of it as well, but we'll go right up here against the lowest two runs. With our heels together, our toes apart, your center on the highest point of the barrel, the arms just draped over and down. We'll go with the we full swan dyes. Taking an inhale, lifting the arms forward and up. Exhale to bend backwards.
Hands to the barrel. Stepping down. We're going to our side. Set up some nicks facing to the right. First little cross the left foot over against the lowest rung. Set your left hip on top and then Hook your right foot underneath the top. I usually put my bottom leg right against the back of the ladder where I've put my top lake forward a little bit, so I'm in the nice national turnout line here and it's go behind the head.
Upright your spine as much as you can. Activate your bottom leg will go for three. Take it up and over to the left. Drape yourself over the barrel. Up we come. And two and up. One more time. Lifted up and stick. Little surprise. Arm Up. Grab your left wrist with your right hand switch up and over to the ride while keeping your bottom leg active. Come back to center.
Make sure that you have the apex of the barrel still behind you. Arms around the waist, a little hug, drought, your ribs. We're going all the way down into our back-bending one. Go ahead and roll your tailbone under. Drape yourself against the barrel, release the head, take your arms to the ground. Flat Palms. You can push into the ground for a little Hybridge like feeling, keeping the legs straight, the feed hooked.
Next up, we'll just go into a little bit of side stretching here. For this, I actually like to place my feet against a lower rung so that I can really stand into the ladder. Keep my legs straight, lift out of the ways, Hook my thumbs together, send the hip creases back, and then we'll just stretch over to the right side while pushing with both feet, especially the left one and coming back to center. Up and over to the left and back to center two more times and center to the left. Final said, really go by what this feels like rather than what it looks and want to stretch the side seam of your body so to speak. Come back through center. Release the arms down and next up we'll go into our tree, which takes us into our Wakil. All right, so let's talk the left foot underneath the middle of the top rung, sitting slightly in front of the highest point of your barrel again, right knee comes in, polished against you to lift your chest, stretch your leg out any amount, wherever it goes. Walk your hands to where your ankle is. Straighten your top leg as you take the leg back with you.
Ben's here to pull yourself in and then we'll take it a step farther. So we'll do the same thing again. This time we're taking it into a walk over. So bring the right knee back in. Stretch your leg out. Let's take our time with this. Bring your hands to the ankle, round yourself in, stretch out your left leg, and then slowly drape yourself over the barrel. Again, set your hands down maybe a couple of inches farther away from the barrel this time just so we can actually load some weight into our shoulders.
We're below the highest point of the barrel. Stretch your left leg. Ouch. Walk yourself in. Take it down. Drape yourself all the way back, hands to the ground, toppled releases. Find a split leg action here and it's really that left leg coming forward. The right like reaching an opposition that helps me slow this down.
Roll yourself all the way back up to the top. Awesome stuff. Now to finish it up, to reward ourselves a little bit, we'll take it into our backwards stretch and maybe throw in a little Jacknife there. For this one, you want to position yourself about a foot length away from the barrel. You want to have your sacrum against the downward sloping part of the barrel. Take your arms around the waist. Let's go ahead and just set it up, rolling ourselves back and then grabbing the top run first. I like to take some time.
UNCROSS your feet. Set your feet back onto the ground. Push against your second run. Walking your hands back up. We'll come back out of this for a second. First run, push away. Stand on two flat feet, arms around the waist, Chin over. Chest. Roll yourself forward.
Straighten your legs so we can really drape yourself over. Now most barrels have a crossbar or something similar to hold on to. If you can reach for it, go ahead and grab it and then roll yourself all the way back up. What do you think? Should we take this a step farther? All right, let's finish strong. We're going to do the same backwards stretch again. This time I'm gonna tilt the legs up and essentially do an overhead from the reform all over again and if we feel like it and we might add some splits in there to go ahead and drape yourself back. Taking your time again, hands to the top run. Second run. Just make your way down.
Fall towards the ladder. Forward your left leg suspense back and switch and switch any of that and switch and switch. Let's do one more. Each wet both legs up and just like coming out of overhead. Roll the spine down at your feet from over your head. Lower the legs away from you.
Place your feet down. Walk your hands up the ladder. Push against the top rung for a second. Arms around the waist, Chin over, chest drape yourself over. Straight legs. Grab on again for Nice little stretch we sure deserved and let your hips roll side to side a little bit. Shake out your head and then walk your hands out in front of your feet for a second. Come away from the barrel. Walk your feet together underneath you. Soften your knees and roll yourself all the way back up to standing.
Whoa. I feel like $1 million right now. Do you feel like $1 million? I hope you guys feel like $1 million to thanks for watching.