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Chapter 1
Mat Workout
Hi, and thanks for joining me. I'm Sally Anderson from Sydney Australia. We are going to do a combination of mat work and reformer or Anderson mat work. So this mat work will be available just to do by itself, and gives you a really nice time efficient workout or can be combined with the remainder of the program which is done on reforma. The focus of the program is more about circulation today.
So you'll see that we start with some kind of ends of the limbs sending circulation into the body and then moving with that a whole lot through the program. So in actual fact, the rule of the arteries supreme, that's circulation. We need the best circulation we can possibly have every day of our lives. So think about that as you're going through the class. Let the class just move you and think about how your blood and oxygen is circulating through the body and also how your lymph is getting circulated out so that lymph system gets rid of toxins in the body.
And then we want to fill every cell of the body with blood and oxygen that we can. So that's more of the premise behind it. And if you keep a little thought process of getting the blood and oxygen around your body as much as you can, then that will give us a really great class. So I have a lovely Sarah and lovely Gia with me today. They'll be participating and giving you little demonstration as we go through, I would like us all to start lying on our backs on your mat, please. So we'll go down to the floor, fully extended legs, arms just beside your body. Now I want you to be loose here.
Supine Breathing
So you're going to take a few breaths Breathing in letting the whole body fill up with air. And as we know oxygen to every part of the body out through the crown of the head out through your tiptoes, exhale let the exhale take the tension out of the body. Good. And again, inhale fill up every little part of your body with breath and exhale let that go. One more breath. Nice deep inhale feeling the oxygen, go through all your body, exhale, feeling the air leave the body good.Now we're going to start with what I call ankle pumps. So starting from the feet and the ankles just start to pump them forward and back. Good. And you can let this build. So now I want that to really move your body. Yeah?
Ankle Pumps - Set of 10
That's exactly like the girls are doing here if you want a little look at what I'm after. Let that really pump from the ankles, but I want the feet to come back and forward nice and deep. So don't make it too little. Go for it. Anchels pull back, back, back. Yes. We've got 12 more 12. Five, four, three, two, one, and pause. Good reach your arms up to the ceiling.Leave the legs long. Give me close and open with the hands. Just pump and you can let the wrists go as well. So just feel like you pump that blood, pump the toxins, pump everything out of the hands, down the arms, into the armpits, into the body. Good. Keep the elbows as straight as you can and just let the hands go faster.
Hand Pumps - Set of 10
Good. And ten, nine, eight, seven, six, five, four, three, two, one, and stay. Good. Leave the legs long, but now just bring them slightly engaged back together to a parallel line and we'll do some arm circles, reaching back overhead all the way around, bring the arms back up, and circle and reach wide, bring them back up, hold two more, and around, and up, around and hold. Reverse. Go down. Palms face the ceiling as you come around. And two, keep it moving around. Leggs are just holding.
Arm Circles
Around and last one. Around. Good. Bring the hands down beside you, bend the knees into your pelvic curl position, feet hip width apart. Good. We got a nice little set up there to make sure feet are apart. And we're starting with our pelvic curls, breathing in, breathing out, peeling the hips up to the ceiling, and hold.
Pelvic Curl
Stay there. Breatheel, roll on down. Good. I wanna keep them moving. So now deep inhale, exhale roll and you're there. Take a breath in. Breathe out. Roll and you're there. Good, inhale, exhale roll, inhale, exhale roll, inhale, exhale rolls and the knees over toes, inhale, exhale roll and two more.Good. Exhale roll back down. Now on this one we're going to add, so roll up to the ceiling with the exhale hold We're doing a little caterpillar going up and over with the tailbone and back up and hinge the hips go over and back up, feel like you're going over a ball that's under your back and up and go. And up. Now go a little further. You almost touch the floor and up. Four more. Oh, up and over.
Pelvic Curl Caterpillar
Good and up. Last three, up Two get that lengthening of the tailbone over last one, over, up, stay there, breathe in, and exhale roll the ribs down into the mat all the way long and bring your knees and feet together. Arms out to 45 degrees, palms up, and we'll just do our knees side to side again with a little bit more pace. So we'll drop the knees across to the side either side and bring them back to center, across and up. And roll up, roll. You've got six more and over, back, over, back over.
Knees Side to Side
Good. One last set, and we're going to be ready to roll onto one side. Last knee drop, bring it back, and then roll onto your side. Any side will do with the underneath knee bent, bring the underneath arm out underneath your head, top leg in line with your hip for side kicks. Here we go. You're going to kick forward one two and reach back and forward two and keep it moving. Just pull the tummies in. Two, and reach. Good. Now flex the foot.
Side Kicks Front and Back
Point the foot. Flex reach, last two, one, two, and last one back hold. Now you're just going to do a nice little casual roll over onto your other side, bending the underneath leg, shuffling back onto your mat if you need to. Good. And stretch that leg out of hip height ready for your side kicks and kick to reach, good. Kick. Anderson on that arm with the knee bent underneath kind of lets you find the stability of the body and work the leg. So it's not too difficult to have to stabilize the torso.I want the movement through the hip and reach and kick and back. Last two. Back and last one. Back. Good. And then come back to the center onto your back. Back to your pelvic curl position. And I want hands behind your head.
Chest Lift
We're going to start with a chest lift. So finding that nice set position again, hands behind the head, slide the ribs up forward towards the knees, tailbone staying down. And then lengthen back down. And with the exhale, deepen the chest lift up and back down. Good. Keep that little flow, the little extra pace in it, reach, and down. Keep the sacrum nice and soft.Good. Anderson two more and chest lift. Good. So everything stays settled and last chest lift up and back down. Now we're going to add a little egg float. And as the chest comes up, float one leg. Now what I want will pause for a moment is I want it to be vertical thigh. I call this injured paw, and then come back down.
Chest Lift w/ Single Knee Lift
Same thing on the other side. Lead floats. Good. Yes. And back down, let the foot hang and chest lift as the leg lifts back down. Good. Nice. So you feel like you drop that thigh bone into the hip as you come up.Good. Now we're going to add rotation of the upper body as you float the leg, rotate to that leg, but don't bring it in too far. I want it to stay just over the hip and back. Now I want you to think of rotating pause for a moment with the elbow that's down, take that to the floor Anderson center and to the floor. Yes, it's a different rotation. Keeps you a little longer and more open in the torso, elbow to the floor, and across. Good. We have last four Anderson.
Chest Lift w/ Single Knee Lift Rotation
Back. Two. Good keep that pelvis nice and settled. Last one on this side and There we go back to the center. Good. And lengthen the legs out along the mat, arms beside you, we're going to do leg circles.
Leg Circles
So bend the right leg in and up to the ceiling Now here I want the foot to lead the circle. So the foot comes in and around in and around. So you're going to twist that foot to make the circle There we go. Last one, it doesn't have to be a big circle. I want it to just be your size circle, come back to the Anderson reverse, and the foot leads. So make sure you're working the ankle and the foot Anderson the circle follows. For five, let's do three more, six, keeping the pelvis stable still.I don't want it to go too rock and roll. And hold. Good. Lower that leg down to the mat. Take the other leg back up. Good. So going inward first and feel like you get the ankle to lead the circle. Two, and three. Keep the movement. Four.
Five. Six. Good. Remember. We're circulating and circling at the same time, reverse and circle around. Good. Keep that foot working, but let it travel down the leg into the hip. And five, six, seven, eight.
Good. Lower that leg down to the floor, sit up to the front of your mat for rolling like a ball. So sit forward holding one hand on each ankle, and we're going to do a very loose rolling like a ball just for six. So to find your balance first, and round the back. So we really need to have a rounded back to roll on to. So deepen the forehead to the knees and then scoop the belly back and that starts your roll. As you roll back, the legs can just open a little and come back balanced, just six, and roll.
Rolling Like A Ball
Come back and roll. Good. Just to the shoulder blades. And four. Good. Find that little scoop in the low back to allow you to roll, and we'll have one more and roll and hold. Good. From here, just scoop your belly in, roll back onto your back into a chest lift for single leg stretch. Deepen those knees to you, we'll have 10 and reach one leg away, reach two. Pull the other knee in. Four, five, six, seven, eight, last one, two crisscross hands behind the head for 10, over you go.
Single Leg Stretch
Two now try and find that elbow to the floor again. Four, five, six, seven, eight, nine, 10 back to the center and hug your knees to your chest. Good. Extend the legs out along the mat. And you'll turn onto your side onto your forearm for side support one. So the forearm down, top foot forward. Good. So, yes, knees can be slightly bent to begin with, but that top foot is on the inside of your foot.
Criss Cross
And the back foot's on the outside of your foot. Good. Press up into side support one, top arm to the ceiling and pause. Now we're going to take the first few slowly. You're gonna turn to the front into front support onto your tiptoes. You should just rotate and then come back to the other side, top arm high, and reverse.
Side Support to Front Support
Bring it around. You've rolled to your toes, and you're there. Roll to the toes, and you're there. We have four more. So a nice full body exercise, nice on the shoulder girdle, easy on the wrists. Gotta love that. Use the abdominals, keep the pelvis as low as you can as you come through and pause.Good. Turn back to your front support, bring the forearms together, take a moment there lengthening out the spine, sending your heels back, and then you're going to lower down to the floor, hips. And then body and bring your hands beside you for a cobra. Cobra is one prep. I'm not sure quite what everybody's terms are, but what I will have is arms on the floor, four arms on the floor, broad across your shoulders, and we're just pressing up to the forearms first. So on the inhale press the full forearm into the mat and just bring yourself up into thoracic extension.
Swan Prep
Good. That's where we're going first. Now here, I like the head to come up into the upper shoulders. Yes. And then feel like you're pulling away or pressing away from the floor on the way down traction forward with the arms bring the forward down. Good. I'm gonna widen your hands just a little. So Don't get too closely and have them quite wide and press through the forearms head comes through into the shoulders, brings you into thoracic extension, feel that length at the front of the body, and then pull back down.Good. Two more like this and press forward down with the elbows, down with the hands up with the body, and then lengthen back down. One more. Nice. In her hood. So in that upward position, you should have broad scapula Anderson come back down. So that's how I'm positioning the arms is to keep that breath. Now we're going to go a little higher.
Press to the forearms. Now as you come up, press onto the hands to whatever range you're comfortable with, and then pull forward without moving the hands to draw you back down two more. And start from the forearms, press through send the head forward and up, crown of the head coming up, then I'll have clavicles back, and then draw yourself back down pulling through the palms. One more. And at the top of this one, we're going to stay because we're going into a little swan prep. Now from here, I want you to lift the legs as you roll forward, but hands stay underneath you.
Swan Dive Prep
And legs lift and roll. Back. Good. And roll. Good. You're going to press up through the arms each time. Lift the legs and up.We're gonna have a little more pace. Good. You're gonna rock forward. One and up. Two and up. Good last four. Three, two and one. Hold that there.
Very nice, scoop your belly and sit back on your heels into rest position. Good. And take a nice couple of breaths in there. Just preferably for me knees together, breathing into the back. Good. And exhale, use the palms just to press your heels down into the tailbone a little more.
Child's Pose
One more breath, breathing into the back. And exhale. Good. Just lift your hips up into a, like, a little four point kneeling for me for the moment. And dig your toes under at the back. Now you're going to sit back onto your heels, come upright with the body and allow the weight of the torso to sit into your feet and just stretch your little there.
Foot Stretch
Good. So that's more or less it pleasurable for many of us. Some more some less. Try and enjoy it. Take another two breaths just holding there.Trying to let the weight of your body go into the feet into the toes and get more stretch. Anderson I want you to use your hands just to roll back onto your feet in a squat position. So now press the heels down as much as you can and bring the arms forward, either in like a little genie or forward or whatever helps you to balance there. And keep sending the heels into the floor. Good.
Deep Squat Balance
And that's what happens. So finding that little point between too far forward too far back is perfect. So you you want to get a really good stretch through the base of the feet and up into the deep calf muscles. Nice position squatting's good for us too. Alright. As best you can, press those heels down, come up to standing.Good. Lovely girls. I might have you face the front, and we're going to go through a little arm series. So just starting with some circles from here, circle around, and just like we did on the floor, keep it moving. And reverse. Good. And circle.
Standing Arm Circles
Two, three, four, and hold. Now arms will go out to the sides, and I want your little arm pumps. Yeah. Good. Now try and speed them up. You can have palms forward, palms down. I don't mind, but I want to get faster. Good. Now circle. As you pump, yes.
Standing Hand Pumps w/ Mini Arm Circles
It's a little kind of like that, but One more set and then we're reversing the arms. And I want you to feel like as we go back in these circles that you keep rolling the shoulders back and even feel like there's a little thoracic extension happening as you go back there. Good. And Alright. Last one. And hands drop down. Good. Alright.We're going to stop there. And anyone that's continuing on for the reformer section now's the time. So we're ready to go on to the reformer for the
Chapter 2
Reformer Workout
rest of our circulation program. Sarah and Gia are ready to go with us. So we have three red springs on at the moment.
Heels - Pumps - Set of 10
Three red springs or three red and a blue or around about that tension would be ideal for what we want at the moment if you set your reformers, head rests up and lying on your back on the carriage, please. Heels onto the footbar. So we're going to start with leg and footwork, three variations, and I starting with your heels on the bar hit with the bar apart, we're going to do pumps. I will take you through it just to find it for the moment. So start by stretching the legs out on one.Come halfway back in and then find a little pump around the knee joint here for ten nine eight seven six five four three two and the last one stretches you all the way out and then brings you home. Two more sets here. So all the way out on one, come back in and give me 10 little pulses around the knee joint. That very center part of the movement, five, six, seven, eight, nine, and stretch, bring that all the way home. One more set on your heels, and all the way out halfway in, pulse. Two, three, good. And try not to let it get out of control.
You want to stay really focused around the muscles of the knees as you're pulsing, so it's got a little control Sally the way out on the last one. Bring it home. We're going to the toes. So toes with a little heel lift, Same thing, three sets. Exhale out, bring it back in and pulse. Two, three, not too high with the heels.
Toes - Pumps - Set of 10
Just keep them easy so you have that nice bend in the front of the ankles as well. And stretch that last one all the way out, bring it back home. Two more sets. All the way out, halfway in, Anderson, two, three. Yes. Seven, eight, nine, and I think we stuck a couple extra in for you.
Pilates Stance - Pumps - Set of 10
Didn't we back in and home, one more set on your toes, and pulse. Good. And just keep your breath going through it. Just allow the pulse to be the focus of the movement, You just keep breathing evenly. Best case scenario, don't stop breathing. Good.And good stretch that last one out, come home, go to v position. So heels together, keep that connection stretch all the way out, halfway back in, and pulse, two, three, four, keep the pace. Six, that'll keep the size of the pulse I want. Nine, ten, stretch all the way out, bring it back home. Two more sets. Just keep the knees inside that frame of the carriage for me.
And one, two, three, four, five, six, seven, eight, nine, and stretch, all the way back, last set, and reach. Bring it in. One, two, three, four, breathing, nice and even, and stretch that last one all the way out, bring it back in, turn your heels to parallel, press out, and we'll have 20 prances, and reach up two, good rise all the way between as well, all the way under, all the way up. Seven, eight, nine, ten, last ten, nine, eight, seven, six. Good. And last one. Good. Rise up, bring that back all the way back in with the carriage.
Running
And we're going to I'm going to take one spring off down to two red springs. Oh, I've got you there, dear. Good. And then stay on the toes with a single leg, extend the other leg over the bar, not resting, of course, just over the bar long toes. We're going to do a calf press So reach the leg up to the ceiling as you press out on the working leg. Now flex both feet, heels reach, toes reach, lengthen it out to come down.
Single Leg w/ Heel Lower Lift
We've got six and reach out. Heels. Toes reach down. Keep that ankle that's on the working foot on the bar. Allow that ankle just to pivot on the way back in.Meaning you yes keep it back to that heel there. So you allow the hinge in the front of the ankle joint as you come back in. We'll have one more this side out, reach, toes, and hold, change sides for six on the other side. Yes. So I just want that ankle position to stay stable, it will look higher when you're out and away we go up, heels, toes, and reach, and then lift, lengthen, toes back in. We're up to three Good. Keep breathing. I would like out with the exhale in with the inhale, but you just make that breath work for you.
One more. And in. Nice. Bend the legs back in onto the footbar. We're going to stay on two springs and put your hands in the straps. So shuffle yourself just off the shoulder wrists.
Hundred Variation
We are going into 100 in coordination, slight variation on each, but begin with arms reaching to the ceiling and take your feet off just resting them into your body holding the feet in line with the knees there. Good. Press into a 100 position extending the legs out, bringing the chest up hold. Now I want you to glue the heels together and bend the knees into a long diamond position. Hold that. We've got our 100 here and in how to, three, four, five, and eggs, how to, three, four, five, keep the pace.I remember I want to pump that body with oxygen, pump it with blood, but particularly here we've got oxygen shooting around the body if we can get a nice percussive beat and a deep exhale, keep the pace. Good squeeze those heels to hold the legs. And give me really just open the mouth, let the air out. Good. Four more breaths, I do believe. If I've skipped a breath, you'll forgive me, right?
Sarah will. Two more rounds. Good. Actually, we're gonna have one more breath and really pump. Straight arms, and hold.
Good. Wrap your knees back together, come down with the upper body and let the knees come in deep to you ready for coordination. We're going to do coordination with straight arms, chest lift up as you go out. So press out to low legs, open close once. These come deep, body comes down. We're going to open close twice on the next one.
Coordination
Out you come from the upper thighs and close. And close, bring it back down. Then we've got three and out you come, and close, upper inner thighs. Last one knees come in, and we've got four. And reach, try and keep the legs low so that you're working in the lower abdominals, two, and squeeze, and four, knees come in.We're working backwards. We've got three. Press it out. And three, two, one, knees deep. Bring it down. Feels good to just have two now.
Out we go. And one, two deepen bring it down. Now, one more just for Anderson, bring it back. Nice and deep and bring it back down. Good. Put your feet onto the footbar so that we can bring your feet into straps. So one leg at a time into the foot strap, keeping that leg bent as the other one goes in and start with a nice little frog for me.
Frog
Press away. Good. Ben back in nice and deep and press. I want a little little more, not too fast, but a little more pace in it. Just flowing, flowing movement. Four.Good two more. Nice. And stay, bring the legs up to the ceiling. Good. We're going to alternate directions, circle down and around, reverse around and up the center. Good. And press. You've got to stay in the muscles of the legs hinging in the hips, allowing the body just to stay settled.
Leg Circles - Alternating Direction
Good. We're doing a good job here. I hope you're enjoying this. As well. Last two sets, find the movement in the hip joints, find the stability through the rest of the body just with easy breath, and last reverse around and up. Good. Press the legs down to 45 degrees parallel the legs for me, and we're going to do what I call walking on the ceiling. One leg bends in, the other leg comes up to the ceiling and press back out feet together. Good.
Walking
It's a really good coordination exercise. Just keep the feet slightly apart so that you're under your hip line. Good. And stay in the hip extensors to get that press back out. You've got six more. Press.Good. Keep that tension in the bent leg, particularly as it goes into the movement up. Good. And last two. One. And is that even?
Good. Just make sure you're even sides Anderson externally rotate the legs and take them out to the sides. I'll have five big open and close. So come back together with the heels. Now think of inhale lead with the toes to go out, exhale scoop and bring them back in. Good. Inhale to open.
Open Close
Ex. How back? And I'd like you to be in as much range as you have. I think you've got a little more here, dear. You're holding out on me. Please don't hold out on me. I want all your range. Inhale open.And exhale come back together one more please. Inhale lead with the toes, exhale bring the heels back together and then bend into your little frog start position. Now not too wide, but I will have your head rests down please. We're going to do a little preparation. I call it preparation for short spine, but it's the start and finish parts of it. We're going to press away.
Short Spine Preparation
Hinge at the hips to bring the legs in, keeping the tailbone down as long as you can when the tailbone starts to lift, pause. Now we're not rolling up. You're going to bend at the knees to bring your heels to your tailbone and settle back to start position, where you go out hinge the hips, bring the feet over your head. Anderson use the hamstrings to wrap the heels back to your tailbone and back to start position hold. Good. Out to come back to your little frog start position everyone for me a little narrower there.So find the press out through the hips. Good. Hinge the front of the hips to bring it in. And from in position, try not to drop the thighs. You're going to pull with the heels as you bend the knees. Uh-huh.
Goods, which gives you a lot more hamstring hip extensor. Three more for me. Press away. Hinge the hips to bring the bed in as far as you can to where the hips start to pull off then pull back through the hamstrings. Good. Last two.
Good. That's it. And you don't have to do too much turning in or out with your legs. Just keep them kind of natural neutral where they feel good in your hips. Last one. And pull the heels through and pause.
Very nice. Take your feet out of the straps. We'll hook them back. You've got them. I've got them. Good. Now just come off the shoulder rest a little bit.
Toe Jumps w/ Chest Lift
I will have your hands behind your head and your feet Sally of the feet just resting on the footbar. Come up into chest lift. Supporting the head with your hands, this is going to give you a visual as we jump on the footbar. So balls of the feet on the footbar stretch out to straight legs. Good. Now, just start with a very small bounce to jump. You're gonna land through the balls of the feet. Good.So don't get too bold too fast. Find your way into a nice jump here. Good. And now think about getting away from the bar a bit of air time. Use the abdominals to support the body and exhale. Good. Now let's go for ten, ten, nine, eight, seven, six, five, four. Now on the last three get ready, we're going to do 10 singles each side.
So 10 and then land one. Press and two. Three. Four. Really use that leg to power you out. Six. Good, and you can let the foot just land easy. And when you nine, ten, and change, one, out, good, and power it out, use the breath, exhale.
Single Leg Toe Jumps w/ Chest Lift
Four, and five, find the back of that leg, if you can. About eight, I think. Nine, ten, come back pause for a moment. Give me a very small b position. It's your last set.
Pilates Stance Toe Jumps w/ Chest Lift
I promise. Alright. 10 and you've done your 10, you just finish. Alright. You're still gonna land on the balls of the feet, right? Good. And away we go and out. Two and three. Good.Keep a little speed. Four, five, six, seven. I don't know. I have to go operatic on the last numbers, and poops. Good. That should be your 10. Nice. Good. Bring the carriages back in, come off, and we're putting our short box on, please. Nice. So for the short box, we will start with three red springs again.
Round Back
If you'd set your reformer up with three red springs, short box against the shoulder rests, And start by sitting on top, we're actually going to sit in in front of the box for some stomach stomach massage, stomach massage, but start up there and you can put your feet onto the platform. I do like teach my clients doing it with their feet on the bar, but we we shan't today. Anderson to the box and lower yourself down in front of the box. There's a nice way to get into it. Sit yourself forward.So I want round back first. So you're going to sit forward on the reformer all the way more Beautiful. And then you can press out with your feet and take your toes up onto the bar so it gives you a little way of getting into it. Make sure you're right up on the bar with the feet. So same as your regular stomach massage around back. Finger tips on the front edge of the carriage, elbows out, make a ball round through the arms and make a ball round through the body.
So find that you're rolling like a Sally, draw back. Now you've got 10 with the calf press. So come back in to start. All the way Sally the way all the way. And as you come in, the knees are going to go up into your armpits, you'll stay rounded, tailbone's under. Alright.
Here we go. You're pressing out. One, heels Anderson. Two, rise up. Three, bring it home with pace and out. And up and in from the abdominals and up good exhale scoop. Yes. Up to five nice on the way in bring knees into your armpits keep the tailbone under, keep the body rounding, keep the depth of abdominals.
Let's call this the last three. Two. And the last one. Good. Bring that all the way home. Now using your arms, set yourself right back to the box.
Reach
Good. Anyway no. Back to the box, not on the box. Just shuffle shuffle back into that crevice, leave your feet up there and we'll take one spring off. Good. Alright.Good. So we're down to two red springs and you're sitting back where the box is up against your low back. Alright. Arms are forward. Nice. So keep stay against the box, but keep your weight in your own body. Don't try and let it drop back into the box for me. Think about fingertips staying over the footbar. No calf press this time. Just stretch out to zip up the thighs hold. And pull back in your fingertips are coming to me.
Staying with me with the fingertips and coming to me and yes. Good. Three more press back. Good. I line up. And last two, good find those inner thighs come together when you get back there. Now we're adding rotation.
The first one will be to rotate back and straight to the center. Stay with me. Other side, Good. Now it's going to change. Now you reach the arms through and back and center other side, reach it through and back. And now up and over, up and over follow it with your head. Bring it back, other side, up and over.
Reach and Twist
Good. One more set of each, and around, bring it back home, and zip up the thighs. Good. Fold it through, reach as far back as you can. Good. Last one up and over. Good. And back.Follow it with your eyes up and over and come back. Good. Hold on to the footbar. Press your legs out straight. And just take a little stretch there, breathe into your back. You can be v position or parallel for this stretch.
Find what works best for you and what your range dictates. But while you're out there, I'd like you to breathe in just at the base of the ribs when you get a nice deep breath. And allow the back to round. Good. Alright.
And then when you're ready, bend the knees, come back in Bring it all the way home and using your hands, you can go up onto the box and come off now. Good. Good. Now we will take your footbars down staying on the same spring. We don't need to change the spring, but all the way down and out of the way with the footbar Anderson to sit facing side on that short box.
Seated Single Leg Press on Shortbox
So the underneath leg will be bent up on the box and your top leg is going to be against the foot platform. So just turned out, so don't do anything too much with the leg. Let the knee be up, and I want you to have kind of this the side of your butt just on the edge of the box. So you're sitting on it with both butt cheeks. Yes, but you're just gonna get kind of gluteal fold to that inside edge. Alright. Arms out into a t position.This leg is turned out and I want you to feel like you're sitting evenly. We put you on a little bit more on, yeah, on both sitting bones. So I kind of want you to be on your sitting bones, but let this knee be out and just use the ball of the foot to stretch the leg. Press away and come back in. Alright. So we're going to do 10.
Body upright arms are out and you're trying to keep the symmetry of the pelvis and just work the leg in turnout. So it's really deep into the hip joint. And try, yes, as you come in, let the knee come back and up to the ceiling. Now not too much footwork, you're simply pressing through the ball of the foot. Good. And let's do four more. So press, draw the knee up towards your arm as you come in.
Good. Things are gonna get a little crazy in a moment. Just get that leg work down pat. Good. One more, and then we really get going. Okay. So now you're going to start with the leg extension. One, you're going to turn the leg to parallel as you go over in a side over.
Single Leg Press w/ Side Over
Good. So the legs parallel which brings the heel onto the bar and the box undo you. There we go. Change arms. Good. Now as you come up, turn the leg out onto the toe, That's it. And then as you go over, you bend the knee, take that little stretch, bring it back upright.Not too much, right? Press out. It makes sense very quickly. Turn the leg parallel. Change the arms. Bring the body upright turning the leg out.
You're good, Sarah. I'll come with you and bring it back in. Good. Alright. We're going out parallel leg. Yes.
Change arms, turn out leg, bend the knee, and up. Beautiful out, over, change the arms, bring it back up, turning that leg out, then bend it as you come back in. We've got two more. It starts to quickly come naturally out over and the bed comes under you. Change, turn leg back to the toes and bring it in. It's nice coordination for you.
And last one, stretch it out. Take it over. Couldn't allow that lean and bring it up turning the leg, bend it back in. Game for that on the other side? Of course we are. Alright. Turn it around.
Find that underneath leg bent on the the box. This legs turned out knees up just on your toes, arms out. Good. Yes. So that's your little just side of the butt off the box Sally. Sitting on both sitting bones, you could probably go on a little more, Sarah. That's on that way.
Seated Single Leg Press on Shortbox
Yep. Just to give you. Alright. So starting with your leg work. So extend the leg 10 times. Good bringing the knee back and up to your arm as you come in each time. And, yes, we're all home and hosed on this side now. You know what you're doing?Cool. Try it. Stay sitting on particularly the sitting bone on the side of the leg you're working. Try and still feel some weight into that sitting bone as you go. Good. And not too much foot action. That's it. Eight.
Good. And you should be feeling it. You feel it? Good. Should be feeling it deep into the joint and the upper thigh that really connects everything and gets nice and deep. Good into the side over Anderson. So stretch out with your legwork.
Single Leg Press w/ Side Over
Turn parallel, bring the heel onto the foot platform, change sides. Bring it up turning the leg out, bend it in. And again, you've got four more. Make the leg work. And now that heel anchors you as you can take a little moment. Yes, GE, you've got it.And up So now as you start to feel familiar with the sequence, you can take a little more lever over the box, just try and test as far as you can go because what this anchoring of the leg does is kind of anchors the pelvis and takes away a lot of load off the low back or the sacroiliac joints that usually can take a bit more load when you're in the lever. So it tends to be a nice place to find good even distribution of lateral work. I think we have one more after this. Yeah. Good. Well, the short answer is it doesn't hurt as much.
Good. And over you go and bring it back in. Very nice. Let's take our boxes off. We're going to turn them to long box, actually. So off but back on.
Open Close
Good. Alright. So taking your hand weights, I'll have you lying on the boxes, head at the back end, feet onto the foot bar, but I want the very, very base of your skull to be just off the back end of this box. So lying on the box in long walks position, and then shuffle back to where you just start to feel the base of the skull, get a little rest over the edge of the box because what I'm after is just come back a fraction more from there. I want this open throat position here, ribs connected here. So does that feel a little much? Okay. So you feel where it's the most comfortable, but try to get like a little release of the head back off the end.Leggs are staying parallel on the footbar. Arms are up to the ceiling for me. So we're starting with a little arm series. Have palms together or facing each other, not together, and start with the inhale for an opening. So inhale reach out, exhale bring it back over the body. Now just make sure at the top that your weight of your arms is yes down into the box into the back of the shoulders, inhale wide, exhale come up good, and a little stretch on the elbows to come out of the biceps a bit more.
Inhale, and exhale. Good. Six more. Inhale and exhale bring it back up. Long arms reach as wide as you can.
Let's keep it moving. Exhale to the ceiling. Keep the weight of the upper arms into the box. And we've got four more. Just watch the legs don't go drifting.
Remember they're nice and parallel there? Good. I think we have one last one. Inhale to open. Exhale up. Now stay with your palms facing towards each other and go into the switches.
Oppositional Arm Reach
Inhale reach all the way back. Eggs, he'll bring it up over your ribs. Inhale all the way back. You're good. Exactly that. And up. Good. Inhale reach one arm back one down to the hips. Yes. And exhale back from here.And if you go further with that arm, that's fine. Just remember to bring ribs in to bring the shoulder down and to bring the arm back. Good. One last set. Reach it. And bring it back. Cause far as you can, that feels good to you and hold.
Now we have a combination. Let's Sally, left arm back, right arm out to the side. So on opening in a switch, that's an och, and back, and center good. Inhale as you go back, exhale up. These girls are making it look way too easy.
Alternating One Arm Up One Arm Side
Good. Don't get too fast. I want you to, yes, find the precision of the movement, but keep it moving. And God. Last one each side. Don't forget to breathe, eggs hang up, last one. And stay with your arms to the ceiling.Bring one leg up into tabletop. Bring the other leg up into tabletop. Alright. You're going to lower one leg as you open in your ouch or your opening and switch combo. Yes. You can pick the leg. Yes, but there's a lot going on. Good job. Alright.
Alternating Arms w/ Toe Taps
I'm not sure where to move. Alright. Just So try one and you can always because we're gonna swap the legs anyway. Good, Sarah. And back. It's just a test of faith to begin with.In her, just I can move three things. Good. And on this last one, bring it back hold, now change the leg. Yes, dear. Alright. It might be nearly wind time. Two more each side.
Good though. Thank you. You're doing a good job. Maybe it's something to find. I had to find something for you. And stay good, float one leg at a time back down.
Good. And then you can come up. I'll take the arm weights. If you pop your arm weights or arms down and then slide yourself up off the box, Yep, safely. I'll take them. Good. And come off the reformer and bring your footbars back up into your leg and footwork position, please.
Shoulder Press on Long Box
No boxes staying. Okay. So we're still on the long box. We're going into a swan position. I will Keep you on two red. If it feels too strong for you if you're smaller, we can take it down to one and a half. Otherwise, we'll stay with those at the moment, lying with your head towards the footbar and hands wide on the footbar for me, please.Good. So we're going to do a little sequence here almost to the end of your session, but to start with just press back with the arms straight arms back. Good. In this position, I just want you to find where you don't lift the body just yet. That's it heads up and shoulders down and bend back in. Good. Now on the way back in, I want arm pits down to the box and elbows can be a little lower if that's what you need to keep the scapula wide. Good.
Two more of those. Good and back. Good. Nice choice chair. Good. Now hold this next one out.
As you come in, I want you to bend the knees and bring the feet to your bottom as you bend the elbows. Good. But, yes, still keeping this. Now, we're going to do three little kicks like a double leg kick. One, two, three, and extend out. Good two, more of those. Bring it in one, two, three, and extend. Good. And last one like this. Good. Now we're going to do that again but add to it.
Shoulder Press w/ Leg Kicks
So come in. Give me the double leg kick. One, two, three, extend. Come forward in your swan, leaving your legs out there, head to the ceiling. Pull forward with straight arms. Good.
Shoulder Press w/ Leg Kicks to Swan
Nice. And then from the shoulders, press back, let the foot past intention back into your shoulders and bend in with the kick and into three extend. Swan. Now try not to let the feet drop when you do your swan. Yes. Press back out. And as you come in, lift the knees to go into kick. Two, three, extend, swan, keep the feet up and press back, good, and come in, kick to three, extend, and lift good, open the chest.Keep the feet up and press back down. We got one more set. And in, two, three, extend, lift the chest. And press back and come back into your bent leg position and hold. Now I want legs as close together as may stay comfortable.
Shoulder Press to Swan w/ Knees Bent
I want your heels to stay in, and you're going to do the upper body part of that work. And press back. Now chest comes up, head comes to your feet. You should feel a lovely opening of the front of the body and press back and bend in. I've got four more. So keep trying to keep the heels into your tailbone.Lift and open. And so we've got double leg kicks. We've got almost rocking position. You've got a whole lot going on here. Think about the stretch or the opening at the front of the body and trying to pull the heels to your butt while you're doing that swan movement.
And good. So that's all across the abdominals front of the hips, front of the thighs, everything lengthening out. And press back. We will have one more if my counting is correct. And good head comes to your feet. Good. And if you're fine with your neck, you can take that much extension or control it if you'd prefer. Good.
Alright. Rest there, and then you can take yourself off the side of the reformer. You are done if you'll just give me a roll down to finish. Oh, of course you will. Very nice. Alright. So take a nice big breath in. Arms coming up. I'll stay out of your way, dear.
Roll Down
And exhale let the arms come back down as you roll forward and give me a roll down. Okay. Let the head hang, let the arms hang breathe deep into the back of the body and exhale roll up. Good. Let's do one more. I'm out of your way. Inhale up Get that real inhale exhale roll as you go down.I'll retreat to my corner. Good. Good. Let the head hang. So all the tensions out of the upper body heels down into the floor to scoop you up, wrap the tailbone under pelvis stacks, spine stacks on top of it. Good. You are done. Thank you very much for joining me.
Thank you, Sarah. Thank you, Jia, and enjoy the rest of your day or evening. Thank you.
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