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Hey everyone, thanks for being here. This class is intended to be a quick pick me up kind of a class. For those of us who are short on time or short on energy or short on both. So let's get going. I've got my reformer and my jump board and my box upon the reformer and we're just gonna start standing up.
We're going to take the arms out to the side. As you take the arms out to the side, we reach and touch both sides of the room. Lift the arms over head. Allow the pseudonym to lift with the arms. Bring the arms back out to the side, reaching wide with the arms growing tall or taller through the spine in here, and bring the chin into the chest that the head be heavy and roll down to towards the floor articulating to the spine, keeping the hips over the heels, reaching down in here. Exhale, pulling up from the waist. As we press through the floor with our feet and we just pull a stacking the spine up, coming up onto our feet again, take the arms out, lift the chest and press the arms out to the side.
Standing Roll Down
Getting Taller, getting longer, maybe letting go of any tension that we might be holding and inhaling and bringing the head forward and just allowing the weight of the head to carry this spine forward. Now the spine is being carried forward. We're lifting and we're supporting ourselves with the front of the body. Pausing at the bottom. Let's bend the knees, stretch the lane. And so the feet are actively pressing into the floor as we lift and grow light in our body, in our spine standing. I don't want Marie, Jada, no, Lenny the chess left and reach out to the side, gathering energy in here and chin comes into the chest as we roll down.
Standing Side Bend
Open through the side of the body and exhale as we lift up, inhale, reach up and over to the other side, opening the side bodies and exhale to lifter and in has the reach over. Exhale, this time around the spine, taking the arms down towards the legs. Inhale as we unwind, Xcel, as we lift up and heels, we reach up and over the other direction. Excellent. As we rotate the body arms, lowering down, reaching across towards the floor. Inhale as we unwind and excelling as we come up, separating the arms, let them reach out wide again and bring them all the way down. Here we go. Okay, so we're going to come onto the box.
Double Leg Stretch
I want you to sit so your crossways on it so your body goes across the narrowest part of the box. Lifting the legs that and cutting down so that the lower spine is supported by the box. Hands come up onto the knees, find a nice deep curl in the spine and we're going into the double leg stretch right away. We get out and back in hill, keeping the body lifted and, and stretch as the arms are reaching overhead, they're going narrow behind the head and the, as they come around we press through space, creating some energy with the arms, seeing absolutely stable in the trunk. We'll do two more.
Single Leg Stretch
The hands on the knee are pressing down and even trying to pull apart a little bit. So I'm pushing down with my hands, my pulling my elbows wide and we'll do five stabilizing as the switch for keeping the abdominals pinned down. Three, three, two. The not an easy way to warm up that it sure is effective holding here. Hands behind the head. Rotate to that bent.
Criss Cross
Single Straight Leg Stretch
Bridge
Just begin healing the body back down. Really deepening into that curvature, especially in the lower spine, reaching all the way. Inhale and exhale. Arms press down, pelvis curls up. Knees are feeling like they're reaching past the jump forward as our feet are trying to pull the jump board closer to us. Inhale and exhale slowly down feeling the chest is wide and open.
The arms are reaching and heavy active. We'll do three more. Inhale and Exhale, articulate hip sigh. Inhale, exhale as you roll down and two more. We're working our way through our spine, opening it up in all directions.
Whole Foot On
We're going to bend the knees only just to where the heels feel like they are wanting to lift and straights it bend and straight and just warming up the legs a little bit. Warming up the flexibility in the ankles. As you're bending your knees, I want you to think slide the heels down the jump board. Slide the heels down, the jump born and at the same time try to slide the feet towards one another. One more time. Bend and straighten out. Hold here, lift the heels up and we're going to hold the heels still. Bend and press.
Toes Parallel
Pull in and reach in and reach. Ah, pull in and reach in. Getting warmed up. We'll do three more,
Toes Pilates Stance
Bring the heels together, lift the heels and squeezing the heels together we bend and squeeze. Keeping the hills just lifted up off the jump board an inch or two and then they stay still with, we just work the full range and our legs.
Single Leg Whole Foot On
Inhale and stretch in here and stretch last five again, just keeping the heel down, knowing where that range is for you. Last three.Keep feeling a sense of really connecting to the center of the body, keeping the right leg very stable and organized. Last four, three, two and last time press out. Come down onto both feet. Bend your knees, lifting the heels just as they need to at the last moment. Turned here side. Help yourself up. I'm going to take the straps off because I don't enjoy the noise that they make while I'm jumping and I'm going to use a red and a blue spring.
Toes Parallel
You can decide what you'd like. That's a good spring for me. Lighter will be slightly easier. Heavy will be heavier, will be heavier and quicker, so whatever works for you. So what I want us to do is press out again, find that same position with the seat where they are right underneath us and then bend the knees as much as you can until it feels like your heels want to live. We're going to jump from here. We're going to press out Lan toe, ball, heel, press out, toe ball. He also, every time we roll through the foot, bringing the heel all the way back to the jump board, that means that it's probably not going to be possible to bring the carriage all the way in, but I'm not mentioning that as a, as a goal. I'm mentioning roll through the feet until you feel the heel.We'll do three rolling through the foot to Woah. Bringing heels together. The legs squeeze together as the heels leave the jump board. We do that same toe ball. He'll connect the heel. We'll do three, two, one.
Toes Pilates Stance
Now alternate those positions. Parallel, external rotation. Parallel
Alternating Parallel and External Rotation
Single Leg Parallel
Alternating Single Leg Parallel
Kneeling Tricep Press
You're gonna press down and back and forward. Pulling the abdominals back. Has the arms reach behind the body.
Kneeling Tricep Press w/ Rotation
Pressing the pelvis forward as the spine rotates back.
Kneeling Tricep Extension
Let's come back. Set. This drops down for a moment. I'm gonna add on a blue spring, so I now have a red spring and a blue and then I'm in a backup away from the shoulder block so that my feet hang over the edge of the carriage. Take the straps in the hands, pull the abdominals, then can into a thigh stretch position and bend the arms and straight pulling and fully strain.
Thigh Stretch Bicep Curls
Thigh Stretch Arm Row
Stretch the elbows away from one another.
Reverse Knee Stretch
Bring the knees up against the shoulder block. Bring the hands onto the frame of the reformer. Take the shoulders forward,
Reverse Knee Stretch - Oblique Emphasis
You can if you want. It's not part of the choreography, it's just that I had an injury on my foot and it doesn't feel great when it's flat. So there's that.
Lat Pull w/ Risers
We're gonna put one knee up against each shoulder block. Again, we're going to walk up the frame to the risers. I like to have my palms facing one another and then from the haircut in the back, nice and flat. Pull the body forward and stretch. Lots of Nice, simple things in this, in this workout today, like I said earlier, the intention is just to get moving to get some good solid work. Get all the parts of the body moving. We'll do four and three, two and one. Take the arms straight. If it feels good to you to let your body hang through your arms, do that.It's a nice stretch for me, so that's what I'm doing. Then we're going to come back carefully to the frame. We're going to come all the way back in. Let's take the straps off. Again, that's not an unnecessary thing. She don't mind listening to the straps, Jingle Jangle. Leave them on.
First Position X Jump
Let me go back to a red and a blue and come back down onto our backs. Back into first position. Small v position, getting organized, bending the knees, finding where the feet are nice and connected. We're going to it open and again, putting the focus into rolling through this foot so that that heel connection is really solid on the jump board. Last four, three, two, one. Now cross the right leg over the left, left leg over there, and just continue to alternate getting that nice clean heel position each time.
First Position Legs Cross
Last one side of my pallidus is lifting slightly off the jump for it as I worked through my waist to protect my spine. Five here, four,
Skiing
Just straight ad. It's pulling back with the abdominals. As we pull back with the arms, we'll just do four more.
Down Stretch
I don't. One more
Shoulder Press
I want us to think about Paul stretching the arms away from one another. The hands away from one another. Press in. Yeah, band and stretch. Pulling the Kerogen, pressing the carriage away. Last for three, feeling the shoulders drop down in back two and one. Now we're going to jump with our arms here.
John and Kat. Nice light landing on the jumper.
Shoulder Press Jump
Okay, so let's come up. Yeah, grab your strap.
Side Over
Oh over the box and at again comes down. Either reach over and put your elbow down on the headdress or reach down. Put your hand on the floor. Take the opposite arm overhead. If you know me, you know that the reason I like to do that exercise is for this stretch breathing. And then let's take the buddy around
Coming off the box, turning the box long ways.
Swan w/ Jumpboard
Let's place them right over the top of the jump. Pour it, and then we'll lengthen the spine out in through Ah, through a wooden, through keeping the legs high and then reaching back.
Standing Roll Down
Press the arms open. Inhale and exhale. Chin comes down into the chest. Just checking in with the after. Checked in before. Check in at the end. How do you feel? I feel good in here. Lifting careering the body to become a writer.
Slow Burn: Reformer Workouts
Mention
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Meredith Rogers (Teacher) |
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Sarah M |
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Lacey |
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Melissa M |
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Rena W |
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Jaclyn Ruble - BlissPilatesandBody |
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Kristi B |
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JayDee Menchue |
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Tinkerbell |
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Nadine T |
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Brenda C |
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Vidya M |
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Rachel |
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Denee D |
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Oksana P |
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Anita P |
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Silke L |
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Michele M |
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Evelyn Alcala |
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Glenn R |
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Amy Preusser |
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