Lower Body Wunda Chair

Hi, everyone. I am here for peach pants part two. This class on the one to chair. I'm on a grots today. So it's a lower body focus, twenty, thirty minutes. Get yourself set up for your seated leg pumps, both double and single.

I won't be changing my springs for that. I'm on one on two and then one on one. So kind of medium resistance. I don't really need a ton, but let's go. We're gonna have some fun today and just work really hard lower body focus of course because of the peach pants.

Alright. So I want you guys to sit really, really so close to the front edge of the the wonder chair when you feel like you almost could fall off. Okay. But we won't fall off because we are going to contract a lot through our glutes We're gonna think about pulling our thighs up into our pelvis so we're really secure right into this whole area. Pull your stomach back of course all that good core work and then we're gonna do the genie arms. Press your arms down against one each other, lift your stomach up let's take an inhale where we are because the springs are open and then pull the pedal up and down. Okay? So try to stay seated forward as you can and pull and pull. And contract those sits bone muscles right on the edge like teeth clamping onto a a bit or something.

Pilates Stance

Arches

Heels Parallel

Single Leg Toes

You're not wiggling through the torso. Nine and ten. We've gotta go back to the heel of the first foot. Let's go heal out here. Reach ready and pull up. Pull up. I'm leaning back a little.

Single Leg Heel

Bring the panel up. Now for some we'll do the series of five and the 100 and the series of five. Turn either sideways this way and lay back or Go this way. This is a little harder because there's hardly any surface area. This is your sacrum. This will be the tips of your scapula. Ready?

Come on back. Now, lengthen your legs Get yourself on there. You gotta pick your tailbone up into your butt flush right there. Otherwise, you're gonna sag down. So pick it up. Here we go. The neck muscles matter.

Hundred

Single Leg Stretch

Double Leg Stretch

Single Straight Leg Stretch

Let the legs go. You know what I mean? Let that flexibility happen. Let it go. Five four, three, two, one everyone's favorite straight leg lower left. Okay. Flex today. Lower point and left. Without the chest dropping back.

Lower Lift Point and Flex

Criss Cross

Hope you're warm. I am. Okay. Come around and place your hands in a diamond position like fingertip and thumb place that right on the front middle edge of the chair, one foot on the pedal, lean the other kneecap, right in that diamond shape. Look back. The other leg is nice and parallel. Your hips are square. I need to move my hands you guys.

Achilles Stretch

So today, keep thinking of pushing with the hands against the chair pull your stomach in and get some length in your spine. Press. Now make sure you're contracting on both sides of your pelvis muscles, your glutes. Contract those together. I'm gonna go a little bit faster 10 times. One, press press.

Press. Trying to keep your knee leaning into the pad. And four, three, two, and one. Now you're not done. Hold that position now. Come up to standing in one unit.

Okay. Push and lift. Bring your hands to Jeannie. Bring the pedal up. Hopefully you didn't lose your balance. Let's press the pedal.

Single Leg Press

Now let's add a little combo with this. Pull the pedal down and bend your standing knee. Stand up and let the pedal come back up. So kind of a more complex movement. Bend.

I'm focusing on bending my standing knee, not pushing the pedal. Okay. Four more there. Actually two will be good. Yeah and hold now we move the pedal so it's a push and pull and down and now we can take this for three and two and one and lift. Pick that knee up and hold, hold and hold, and then step down.

So the other side of weights and again make my correction. It's gonna be off the side of the middle line. That's where your knee goes. So put that knee there. Look back and align that leg parallel.

Pull your push your hands, pull your stomach and work extension. Here we go. Press and control. So keep pushing the arms, use those arms Havens though today this class is really lower body focus, you know, we can't forget about the upper body. Yep. And the the center.

Achilles Stretch

Single Leg Press

Did six of those. Okay so then adding that second layer, it's now you bend the standing knee. Don't have to push the pedal anymore. It's slightly the spring is slightly open. You're focusing on the stability in your pelvis, meaning the squareness of it, and the ability to bend at your ankle, your ankle on that standing leg.

Alright. Last two and you're tracking parallel and then we make it even more complex by adding moving the pedal while we bend. So it's down and up. You're trying to time it so everything arrives Three more shoulders over hips. Last time. Okay. And then stand with your legs together. Okay. So I'm moving on this walk around just a quarter turn or eighth of a turn to the side of the pedal and I'm standing about my knee in line with the pedal and it's gonna be the outside leg that comes through and then on. Okay.

Let's genie arm again. Now to move the pedal, I still haven't changed Amy spring. I'm still on that medium tension. I wanna climb up high on this inside standing hip so no leaning. Pull that in. That's working that glute and those glutes Meanwhile, these are gonna help to move the spring.

Cross Over

Push and push and push and nine and then 10, all we'll do is lift this leg, but I want you to spend the knee and put your hand one hand on the pedal, one hand on the top of the chair and flat back this and lean into your arms a little bit. Nothing's gonna happen with the pedal. You're gonna lift and lower the outside leg 10 times and two Without hiking the hips, you don't need to take it too high. There's four standing legs still working. Five, six. You're in an extension of the spine. Your stomach's pulled in.

Side Leg Lifts

Side Leg Pulses

Cross Over

Side Leg Lifts

Side Leg Pulses

Running

Okay? Lift your stomach up Think sits bones and hips down toward the ground, genie arms, and we're pulling the pedal and lift. This goes six times. So similar pattern as we did a minute ago, you'll see four five and six. Now time it. Ben the standing knee and the pedal doesn't really he don't push with the pedal leg. This is more about the standing knee.

Side Leg Press

Again, we're really exposing stability in my pelvis. I like to get a little hanky on this, right side and the left side actually. Depends on what it is. Without someone correcting me, I'm doing my best. Okay. Now from here, just lift this leg and put it down lower your arms.

Let's just walk to the other side. Okay. There are other transitions we can do but for today, That's where we're headed. So it's the inside leg you'll lift it up. Place the ball of the foot. I did it again. I need to move over.

I just know it. I could just feel it. It doesn't feel right. So hip over foot turned out you're in a ball of foot that's lifted with the heel and we press. Not only thinking pressed pedal down, start thinking of that you're pulling a pedal toward the other leg. That's gonna be essential in a couple more exercises.

Okay. We've got two more plain ones. Now adding the plie standing leg, pedal comes down a little and then it doesn't move much. You're bending, you're stretching, you're increasing your ankle flexion, your knee and hip flexion, quad strength, and to level the hips, I'm sure I could stand a little squaring off. Last two. Last one. And then the full combo, everything comes together.

Peddle and plie and release. Peddle and plie and release. I should be going straight down, not leaning. There we go. And four, five, ah, and last time, six, all the way lift to take that foot off and lower. Okay guys we're gonna hit the floor. I don't have a mat.

I don't need one. I don't feel like I have to have one. You can also get that for yourself. We have not changed any spring. We're just moving. I want you to get very close to your chair. This is not a traditional exercise by any stretch. It's fine. Anch your feet on these round edges of the frame. If you're on a different chair that this is not accessible for you, which you might be, you can also just do this next exercise with feet down. Okay? Or frankly up here.

Either way, but why I'm up here and not on the pedal? I don't want to move the the pedal with this. I wanna move my body up arms are gonna come out. Now, don't push the chair away from you. Imagine your feet have suction cups on them and you're pulling the chair towards you. Okay?

Bridge

Like suction cup feet, keeping that chair still. Three, two, let's linger this next one.linger hold it. Just hold it. Hold and all the way down. Holy cow. Hope you felt that right through where it counts.

Okay. Next exercise, we do need a little spring change. So I'm gonna just come on up. Come around the back. I think we can take off the one that's the lowest. That just leaves me with one side on two.

I want you to come down and bring your feet in prayer position bring the pedal all the way down, you're in a level pelvis, arms can be out again. Now let's close the knees, lift the hips, lower the hips, prayer. Okay? A little combo on the frog. So it's closed and knees. Those hips are lifted, that same hip line, lower and open 10 of these. Close.

Bridge Variation

Press those feet, lift. We have four more guys. Clothes, press. So the next two exercises coming are going up front and going up front side. Yay.

We're ready for it. If you've gotten all the muscles ready for those two very, very hard exercises, you can lift your pedal. Okay? So roll on up, set yourself for your springs for going out front My choice because I like a little more help, I'm gonna be honest, is one high and one low, but you can also just stay middle and low. Okay? So go ahead and change those springs. Mhmm. And go ahead and change those springs. There we go.

Yeah. Alright. Okay. So I've just changed the springs. I've got one high, one low. You can also say one middle, one low or, you know, go go as challenging as you want, but Here I go, I'm gonna face it. I'm gonna step up on the pedal with one foot.

I don't want to put my hands down. I don't need to. You don't need to. Don't put those hands down. Try it today without putting your hands down.

Going Up Front

So we really get the sense that we're narrowing ourself into here, not spilling out, inner thighs are gonna help us stand up. Let's go for it and we're standing. Now my foot on the pedal is a high heel. I like that. It it helps me feel like I get a little more contraction there and I pull that leg up Alright. I'm gonna think about this image. Hamstrings up into the glute tissue up toward my head.

No sagging down. Pull up. Down four more. So a total. Six Havens, stay up there guys. Stay, stay, stay.

Holy cow. Stay, stay, stay, and lower. No big deal. I recovered. Hands, step lift. Okay.

I get the other side. Goody step. Look out. Step, collect, tall. Where your arms go. Ready? And let's exhale up.

The foot that's up on the seat really feel secure in the foot and the heel pressure. That's gonna target this side. The other heel lift is pulling into this tissue four more times we have up. Two three and to stay up there, just hold it and down hands. That was better and release. Okay. Now I'm gonna turn to face this side of the chair. Outside foot comes up.

Going Up Side

Think of your inner thighs going like this toward the midline. Okay? You don't just go up in this exercise. You come in and then go up. Let's try. In up and in and up, aim. Go. Eight of them here's three. Once you find your rhythm, go.

Don't slow down. Five. Six. All that ankle flexion was for this foot and eight. Okay Havens turn to pivot. Let's pivot to the chair. Turn, I think I'll stand up on it this way today. Okay.

Ready, shoulders are easy, stomach up, hips are collected. You gotta lean a little and then pull it up and go for it eight times this two. Three, four, and four, and three, and two, and one, and then turn the pivot to the chair. Take that foot down, step, lift. We have one more exercise. Okay guys, let's walk around the back of the chair.

We don't need all the spring that's there. I'm gonna take off the one that's the lowest tension. Come up to kneeling. This is just one little prep for swan dive. It's just one more, like, connection exercise for here before we do swan dive. Okay? So you can put your hands on the edge You can put him here, you can put him here, but don't lean.

Single Leg Lift

Just start to imagine that swan dive exercise, it won't be with flex feet. It will be pointed of course, but it's the glute that presses the leg up. It's the swan in the upper back, right? Other leg. So So it's hip extensors. You did that wonderful bridge on the ground to prepare for this one too. So, glutes and lift and lift and up. Last two up and then step.

Okay. Here we go down on our Amy, and you can start out with shoulders over wrists here and in your in your position. But I'm gonna tell you this isn't far enough forward for the dive because we need to have a little bit more room for our legs to do hip extension. So that's where we want to come a little more forward. My Havens is now past the edge. Just barely.

Too far and I get too far. Not enough and you're not enough. So you get to play. Okay? Look in the distance. Lift your legs up and let your your legs come into extension. Okay. Wrap the elbows in. Okay.

Swan Dive

Sometimes it's useful to put a pad. Oh, I'm not gonna put a pad. I'm gonna fight for this one. Look, legs. And the pad would go where my Havens is. Oh, well, that's our lower body workout.

Our peach pants part two take a little squat, stretch your low back. So the peach pants now, the story goes because they go to someone else. These have been on loan for a couple of months and so some lucky person gets the peach pants soon. I wonder who that's gonna be. Anyway, see you later. Have fun.