Hi, I'm Julia. We're going to do a reformer class today. I recently went to Australia and the long flight and walking around the city took a toll on my body. So these are some of the exercises that I did to kind of help me get back into my body and feeling good. So we're gonna start with some leg work because I was walking around so much I didn't want to do too much with my legs. I wanted to just kind of lengthen them out. So on my leg work, I'm only using three red springs. If you want to do more, feel free, or if you want to do a little less, that's fine too. I'm on three full springs.
Switching sides, right heel under. Getting a nice stretch on that right calf. Exhale, push both heels under one more time and then bend your knees. Come all the way in. So I'm going to bring my feet a little bit higher on the bar so it's more in the ball of my foot. And then I'm going to go into a prehensile position. So I'm wrapping my toes around the bar, pushing my heels under the bar, and then as I push out, I'm reaching out through my heels and then bending the knees to come all the way in. So I'm trying to really wrap those toes around the bar. And then back in springs aren't too heavy.
So I have my legs parallel to start bringing them up and over, getting a nice hamstrings stretch once I can't go any further. I roll my spine up and then I'd turn out my legs and say, Ben Heels together, toes part, and then feet stay over my face as I roll down one bone at a time all the way down. And then feet come in and then push out two more legs over
I'll let you breathe. How it feels good to you. Sometimes I take a few more breaths in certain areas just because it feels good. Roll Up.
Take your feet out of the straps. So we're gonna come up and grab the box. We're gonna put the long box on.
And also so I can keep my back flat and then forward exhale the pool and trying to keep my shoulders away from my ears. Some thinking about using my serratus to kind of help pull me forward in the lapse of it too.
We're going to bring your legs up to tabletop and then one hand and from the other gonna push your right leg away from you as you reached that left leg along. So the arm and leg are pushing into each other and then switch. So inhale for two. Inhale and exhale. XLC using the opposition of the arm and leg, pushing together to activate your abdominals. Exhale, elbows are wide. Inhale, inhale, exhale, exhale. Last set. Inhale. Inhale. Exhale. Exhale.
Hug your knees in for double leg stretch. We're going to change it a little bit. Seal. Inhale, reach your arms, legs out to the same angle. Arms come up. You're going to go into a little back extension. Circle the arms around, curl up, and then bend your knees into your chest. So arms and legs. Reach out, arms come up, circle back and around as you lower your chest curl up. And then back in two more. Reaching back all the way around with the arms curl in, trying to get those shoulders off the box. Last one, reaching out, arms reach up, reaching back and around and then back in. Legs come up for scissors. So grabbing onto that right leg, lowering the left one down. You're going to pull in, inhale, and exhale. Exhale, same breathing as before. Inhale, inhale, exhale, exhale. Legs are long. Inhale, inhale, exhale, exhale. Last set. Inhale.
Is he actually going to open out and back and then back to your sides. So you reach out and back. Feels a little bit different on the arms. Still working from the back.
I didn't want to keep my back broad. Focusing on length, reaching out and back to more. Last one. Okay. And then cross the straps one over the other. So I'm still holding onto the loops. Elbows are gonna come into your sides. You want to keep them glued here.
I like to hold onto the tape part, but if you want to hold higher, that's fine. We're going to keep lengthening your spine. We're going to go into a bow and arrow. So you know, pull your right elbow back by your side as you twist and then come back to center. The arm that straight, that strap will be lax. So really just using the one arm twist. As you're rotating though, try not to let the straight arm remove with you.
One more, and then bend your knees. Come on down. So I'm going to bring your feet against the shoulder rest feeder about hip distance apart, pushing your hips forward. Shoulders are back for long or down stretch. He pushed back and then lift the chest up as you come in. And then pushing back legs thing that spine, lifting the chest up two more.
Letting that hip open, shoulders are square, pushing the carriage out and then pulling it all the way in, reaching out, pulling it back in. Go ahead. Trying to get the length in your legs. One more. All the way in. Ben, that leg just opened up the hip a little bit more. It feels really good on my front hip flexor. Am I right hip flexor? And then bring that leg back up and then pull the leg all the way in.
Good. Come on down. So we're going to go into a semicircle. So I'm going to go into a red and a blue again. If you want to keep your foot bar up, that's fine. My knees don't like that. So I'm gonna bring my foot bar down.
And then pushing halfway out so my knees are still bent and then curling my tailbone up, rolling all the way up till I'm in a flat line and then pulling myself all the way in. So rolling down, trying to keep that care distill as I can when I roll, pushing halfway out, curling the tailbone up to rural backup and then I'm standing on my shoulders. I was like, come back in one more in this direction. This melting down should feel good. Rolling back, pushing back. Rolling up and then hip stay. Good. Reversing, pushing out, halfway rolling down through the spine.
Again, looking for those springs coming all the way in and the until then the pelvis up to rule yourself back to that straight line, pushing halfway back. Trying to keep my neck long. Again, I'm looking at the ceiling just so I'm not shortening the neck. I want to keep my chest off of my Chin and then pushing out last time rolling down.
Come all the way in. If you can grab your feet or you can grab the foot bar just to get a little bit more of a cache stretch and then try to push your heels down. Really get the quads long. Let's breathe into that stretch and then we reach back up for the shoulder rest. Lift your head up and then slide back in. Any way you can.
I'm stuck. There we go. And then we have our springs already set up for feet and straps that are going to bring the feet and the straps right in the arches and want to start with leg circles. So for the first set I'm going to keep the legs parallel. And then the second set we can go a little wider turned out. So with parallel legs it's pretty narrow.
Think these are my favorite exercises and don't think I can do a plotty session without having my feet in the straps doing something cause they just feel really good on my hips.