Good afternoon everybody. I'm the Edward Gabrielle here at the beautiful studio for Palazzos anytime and today we're going to do a reformer workout. I have done the other here was a professional teacher, had been doing polarities forever and I have Dorcas who's a personal trainer and has never ever been on the machines before. So this is an example of how to deal with a multilevel class and we are working on balanced body equipment. Daniella is not that familiar with this type of equipment.
Dorcas of course does know anything anyway, and this is a more contemporary style workout. So the mind tension for you is first of all to have a real fun, different sort of workout works, the legs and the hips a lot. Also to see how you can manage different levels and really get your client challenged but working at the same time. And how I deal with a professional person and a beginner, um, who is an athlete but has never done pilates before. So to share some of my bag of tricks and maybe help you have more tricks because it's all about tricks. So ladies to introduce to you, Dorcas.
When you sit down, you're going to come right close to the front, hold your elbows. So use your legs to come down and then you will lie down and lie down with your head here. So I'd like you two ladies to sit down in the lie down. Okay. Now both of you stand up again. Dorcas hold here. No hands. So we learned to use our legs and our hips just sit down on the machine.
Very good. Now you can use your hands to swivel around. Lie down on your backs. I always get them at that first point. So lying down on your backs. I'd like you both in what we call Pilati stance. Toes slightly apart. The balls of the feet are on, the heels are high. And before you start out, both you ladies lift your head up and check your own body alignment.
Dorcas inner thighs tight. Bend your knees and come back in and now again, push out again and come back in now a little bit faster and press and in and press and in to keep on going with this movement. Keep the hips nice and tight. Keep the stomach in and at the same time, don't hike your hips up torx. Feel yourself steady. Keep moving. Don't stop. So you're kind of moving in, out in, in the back is nice and long and this is one last time out. You go along and come back in. The next one is called bird on a perch. Arches.
You move your feet forward just below the metatarsal. His knees together, feet together. Very important. The sit bones are wrapping, even advanced people miss out on that. Daniela, is God going out? You go again, press and come back in. Now as you do it to keep going ladies, you want to really be working these toes down and also push the heels towards me.
So the no spring tension when you do transition, he now, this is a trick one. How wide can you let your knees drop at all? My goodness. Wide, wide, wide, wide, wide. People don't. Now find the muscles right here on the outside of your hips. Make those knees go out, not from the knees, from the glutes. Feel that. Pull your stomach in. Press all the way out, keeping the knees.
Her eyes are getting bigger and bigger now onto the balls of the feet. Lift the heels. You can bring the knees in. Some now want really stable ankles and press out in and again. So now to a whole other ball game, what's being asked to happen in the legs. So today's workout is really working the legs quite a bit and the hips, the back stays nice and long. The legs are lengthening. So as you push out, really feel how the pressers going into the balls of the feet. Ladies. So far, so good, nice long work.
I am liking everybody. Now. Two only two reds. You will take the magic circle and place it between your knees. Feel your back nice and flat, your arms along. Start squeezing the magic circle so you're going to be pulsing. And the big thing to check here that the pelvis is stable.
Keep the squeeze, lift your bottom up. Don't move the machine. Roll down. Release your knees. Squeeze again. Lift your hips up, lower the hips down. Release your knees and squeeze again. Lift your hips up, roll down, release your knees, squeeze, lift up, lift a little higher, Dorcas. Roll down. Release this time you'll stay up. Squeeze and lift up. Stay there and start pulsing with your knees. Really working those inner thighs.
The magic circle goes over the feet. You hold the magic circle. Send your heels to the ceiling in this position. Check that the heels are right above the sit bones. The tail is down. You really work the flax. And so this is going down. This is going up.
And in keeping the very stable hips. One more time out and in, let's have you change legs so you always change in. You get that sense of very square pelvis, anchoring the hips into the socket, push out an in with the single leg.
Excellent work and down. Change your legs. Other leg comes up, table top. They're all laughing here because it's such hard work. So you lift your bottom up and down. Now what do you watch for? Except for me watching them. You out there in cyberspace need to watch that one hip doesn't drop that you don't twist and turn. Take your time.
It may take you a you or your client a few times to figure it out, but you want everything to lift and the machine should not move out in, in. It's an up and down movement instead of an inch out. Good work. Now change to the first leg again. So again, you're at this 90 degree angle, ladies, you will both of you lift up and now you will go out and in without the wobbly starts. So how far out you go is your call but have a go. Your bottom goes up and then you go out and in really working all around.
Sometimes their knees can be tight or the hips tight and just gentle rock side to side. Keep the knees together, Dorcas. Right now, both of you bring your feet back, have your feet together, take your right foot, knee up and place it full figure four stretch. So you bring it up because you worked those hips. Now bring that foot back down again because both ladies swivel their hips like crazy. This is a shocking thing to do. So you anchor the hips, you anchor the ribs, the pelvis does not move.
Now drop this left knee out. Imagine it's going to the floor even though it's not going to go to the fridges out there. Take the right hip and press it back towards the Mat so you're getting this nice pressure. Take the right knee and press it away towards the heel. Massive, massive stretch. I'm in love with this. It's so I'm speechless. You get to see the devil back you com, whatever.
It can be a wake up call for aspects of the hips that are very tight. Things start to really change when you do it other side. So lift the other side up. Other knee. Yes, Dorcas. Good girl. That was awesome. Nice. Both of you. Awesome. Press the knee towards the ocean for your Dorcas.
Actually the ocean for both of you. The right hip is the one that needs to check that it's grounded and now start dropping your right knee out to the right, right knee to the right other way, Dorcas away. And then you take your left pelvis. Once you've gone out and you press it towards the math and you take that left knee and you press it down, this is in tense at times. Very good ladies, come back up, bend your knees in. Give them a little hug.
That was so good feedback on the bargain. I'm, yeah, you're still on one spring. Toes apart. Heels together. Pilati stance. So you want to be in this V, both of you take your right leg and lifted up to the ceiling. You want your heel opposite your nose on the midline, your left heel is high up. Yes. So this leg is straight up. Now both of you push out with your left and you have to work yet Parikh really hard out. You go to straight out, out, out, out, out.
Lift the other leg up. Legs are straight. Hips are tight. So what do I look for right here? I'm looking at the little muscles here. They need to be clumped together. They can be lax and loose. Even on advanced. People who don't trust the look out, you go with both legs to straight. Keep those little glute muscles tight. Now from here, wrap here.
Flex both feet point both feet and bend the right knee. As the left leg goes long, press up, lower down and point and lower and lift and flax and point and lower. And last one, lift and flex and point and lower. Very, very good. Come back in. Bend both knees into your chest as permitted. Give him a last hug.
And then ladies put your feet back on the bar and reach back. Then the Liu have two straps are going to hold the straps with your hands. So reach up with these hands and bring them up. Now the feet we're taking and bringing to tabletop you on one red spring right now we're going to check test this. So when the legs come to table Top, the knees are right above the hips. Your buttocks of v? Yes, you have that clamp. So the hips are wrapped. Now I'd like you to bring your hands into a diamond shape so the index finger and thumb have placed this way.
Yes, fingers are together and the elbows are a little bit Ben. So you have this diamond shape. Now find your armpits, pull your armpits to your waist down. Now just pull down and up with the arms. The movement has to come from the armpit engaging to the waste. So we're connecting the arms to the lab.
Now ladies, what you're going to add as you pull down, pull down and hold it there. Keep your stomach long and you extend the legs and bend them back to tabletop. Extend the legs so the legs extending from the stomach and your buttocks and the arms are connected into the lat, so the whole trunk. Keep moving, Dorcas. So you don't stop and press and bend and press and bend. And one more time like press and bend. Very good.
Pull down and then lift up again. So as you go down and up, keep going down with the arms and up. It's not a heavy tension at this first part, but what my focus is is to see are they connecting the arms to the trunk rather than pulling from the arms? Big, big, big difference. Now lift your head and chest as you pull down and up. Pull down and up. Very good.
But later on we will teach her to do all of this. The foot bar is coming down. Actually that's even better down. Now we will start with pulling on the straps. Ladies. So just to show you what's going to happen, stand with your hands in front of you. Feet will be together.
Pull your stomach in, pull the armpits down. This is so cool. If very important. Now pull the arms down and as the arms go back, pull the shoulders back to squeeze the shoulder blades. Bring the arms forward, pull down again and lift your head to the ceiling. Notice how your sternum lifts and look forward. One more time. Pull down, look up at the ceiling, Dorcas and lifting here, but keep your stomach in your bottom tight. Excellent, and release. Okay, you both are going to lie on the box, Dorcas, you will stand up, walk forward, lower down. And let's have you with on this box with your breasts, just about over the edge.
There's different placements that you can be, but for today we are placed you here. So up you come.
You will pull back and get those hands as close to your bottom as you can. Pull, pull, pull, pull, pull, pull, pull, pull, pull and squeeze the shoulder blade. Open that chest and release down. Okay, good. Let's have you put the hopeless straps back on those little metal pegs. So they go one and one please step off and you will now come. Just step off the box and you're going to turn around and sit with your feet here and your bottom. He has, they're going to be facing the back of the reformer so you they exactly.
I love this girl. She knows how to go for it. All right, now we're doing a similar move, but from a sitting position you go to have the arms long. So not the straps holders. So when you place it, you want to, here we are. You want to hold the arms as long as possible, but you want to feel from your tail to your head a straight line. So Dorcas, you're very arched. You want like a broomstick? Imagine a broomstick behind you. Very good. Nice. Now. So the lift is kind of in the middle. Inside your body. Now you pull down with the arms without changing shape to the arms or pull down, squeeze very good. And then release back again.
Now we're adding more work into the lats. So you will take your strap and just hook it down. And You keep the right arm nice and long. And you have your left hand just placed in front of you on the box so that you have a sense of square. You want to be aware of shoulders and hips being even. Now wait, what you will do is bend the right elbow and pull the arm back.
All of the rotation is happening above the pelvis in the race and in the ribs, and the movement is initiated from the armpit into the ribs. It's not from the hands. That's the trick. If you get this, every workout you do will be different. You will have so much power and stability and health and beautiful arms.
So just shift the same strap you hold with the other side. Your free hand is anchored on the box. Very good. First of all, just pull your elbow back. So you start by, the movement is just pulling back, but you want to feel it's shoulder blade, shoulder, and arm and ribs. So if you're doing this right, you will feel your lats working very hard and you feel the whole side of the ribs and the trunk active. The stomach is holding you very stable. It's like a little corset. One more time like this. This is excellent.
I would like you to step down and step back. You're going to do short box on the long box. Super Fun place to be. So sit here, Dorcas, and have your legs in the strap and your feet will be set somewhere here at your comfort level. Not Underneath that. Above it, I would say no. You do not want it hooked up underneath. Yes. Okay.
Now you are both going to be rolling back and rolling up. Let's both of you have your hands on your belly. I don't care. What I really care about is that you can flex this strap is going, it's going to be something you'll be using to keep you stable. So let's have, let's have for you Dorcas your hand right at the base of the ribs that's have for you as well. So when you start rolling back, you want to pull the ribs backwards, so round yourself, feel the front ribs closing and your back ribs opening. Now Start Rolling back and feel that you're really pressing your sacrament wastes to the mat and then you curl up again. Very good. Two Dorcas for you.
And one last time. This time you get to abandon yourself to hanging over the edge. Now the beauty of the long box is where ever the client places themselves. If Daniella was further over the the box would be right here for her. This is good.
She's very flexible so she could bend way over. Torque is over. You go over, over, over Daniella, stay up. Let yourself go. Let the ribs lengthen. Now Curl your head up, deepen into your stomach. Close those ribs that come up. Both of you been forward. Grab your knees, pull your head and chest down and give yourself the super squeeze. Come back up to a sitting position. Hands behind your head.
Lift your head and chest up. Now remember, it's not an inflated position. Imagine yourself against a broom stick straight and like a straight plank, you will lean back from the hips. Nope, don't close these straight. Lift up from here and straight line and bring those elbows forward. Soften here. Soften here and back you go. She's working very hard. It's a Japanese for her.
And from this position. Imagine you're making a long stretch without bending, reaching from both hips. Come back, lean forward. Lengthen both sides of the waist on a lone diagonal. See working in the obliques and up, not bending. Pull those ribs back, elbows back forward. Elbows forward, ribs back and back. Other side, long and back. Now we do something different. You're going to be right above the hips, elbows a forward. And as though you're leaning against the wall, bend down.
Rotate to the left and center. One more time to the right and center and to the left and center. All K very good. Step off. So this is an all levels class. You can always add all the short box variations with tree, but we will do a side stretch. Now place your box and place it sideways. Dorcas, you are going to be sitting with your bottom on your side, your right leg in here and your left knee is bent up in front of you.
So you want to feel the needle. Do you like the knee hiked up that much more down? Maybe it's up to you. Now this is just a stretch out your side body. You're going to either just Daniella for, you may just bend this knee, this elbow home, or you take this hand to the floor and you stretch your right arm over your head. It's a stretch. You're going to bring this hand to the floor, Dorcas. Yes, and this handover, so you have this amazing stretch. Let yourself go all the way. Daniella, just stretch yourself out.
Whoever ran to your back to back. You set this foot up in the Strat, very good. The knee and the hip are out. You get your hand onto the headdress first. Make sure your, your leg is nicely anchored and pulling on the strop. It could be in the air. And then drop yourself down to the floor. Look down, get to the floor. Dorcas, this tall, she's I think five, seven.
So for her, this is a nice way to go. Daniella is four foot 11 so in her case, she's good girls, but she's a superstar. So she is, she could, I figured out someone very tiny in a big machine, they can stay with a hand on the headdress. Just nice stretch. Now bring yourselves back up. Woe hand behind your head. What happened there? Oh, okay. And our down and up five times. That's it. So keep the leg in the strap, working very strongly and use your waist muscles and down and up and down and up and down and up. One more time.
Down and up. Good work. Step off your box onto the floor. Good work. Please take your boxes off. So you'll hold either side. No. Uh, Dorcas. Yep. Grab those handles, walk back and place it so that the knight's pretty side of the boxes facing out. Yes. And let me show you this next exercise.
This is definitely a funky modern variation. It's not the classical method, but it's fun and it's challenging and it makes the plank wake up to whole other level. One red spring. So here you are, you're on your knees, you hold one hand, one hand, one foot, and then one foot. Find Your Power House. Lift your knees up, push all the way out to plank. Great opportunity to really work your bottom. Whoa. Like this is on two springs, so definitely one spring. So here we are again.
Stomach in, buttocks tight. Lift your knees, push all the way out. Try and keep your head long instead of drop down. And then you press out in, in to work onto the upper back and the shoulders. And then you lift your hips and lower down. Those are the two variations. Make sure as you lift your hips, you're working stomach to bring you up.
If you're doing hun, like elephant, not bottom up. That's what you want to avoid. Now to finish, you lift your hips up, bend the knees down, bring the feet in a little bit and stretch out. If you can get your hands inside. Get a nice stretch in here. It feels delicious. Sell a v. Let's have a fun time. So let's see here. One spring, Neal on the carriage. Get your hands. The elbows are down, the hands on either side of the headdress. First your hands first your hands.
Once you've got that nice and stable, your feet will be just like that. Dorcas. No, on this platform. No, no, no, no. Here on this. So now you lift your knees up and push out into a plank. Out You go. Bottom has to be super, super tight. Good. Now push out with the elbows and bring the elbows under you.
That's right. Very, very nice ladies. Excellent law. This is kind of your last kind of cool down letting everything go. Ben both needs to come back in.
Both legs are facing the middle. Make sure you're sitting nicely on the reformer. Hold your elbows, use your stomach in your buttocks to stand up. And ladies, I applaud you. You did great. Good work. The newbie, the professional, they both sweating. Thank you very much.