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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 up on the reformer and we're just gonna start standing up. We're gonna take the arms out to the side. As we take the arms out to the side, we reach and touch both sides of the room.
Standing Roll Down
Lift the arms overhead. Allow the sternum to lift with the arms. Bring the arms back out to the side reaching wide with the arms growing taller, taller through the spine inhale and bring the chin into the chest, let the head be heavy and roll down towards the floor articulating through the spine, keeping the hips over the heels, Reaching down, inhale, exhale pulling up from the waist as we press through the floor with our feet, and we just pull, stacking the spine up. Coming up onto our feet again, take the arms out and lift the chest and press the arms out to the side, 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 the spine forward. Now as 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 legs, and exhale. The feet are actively pressing into the floor as we lift and grow light in our body, in our spine, and standing up.And one more reach out and up. Letting the chest lift and reach out to the side. Gathering energy, inhale. And chin comes into the chest as we roll down, da, da, da, down, and inhale. And exhale as we lift up, up, up, up, and then taking the arms around and up, interlocking the hands, turn the palms of the hands up, reach over to one side inhale stretching 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 lift up and inhale as we reach over exhale this time around the spine, taking the arms down towards the legs inhale as we unwind exhale as we lift up inhale as we reach up and over the other direction, exhale as we rotate the body, arms lowering down, reaching across towards the floor, inhale as we unwind and exhaling as we come up separating the arms, let them reach out wide again and bring them all the way down.
Standing Side Bend
Here we go. Okay. So we're gonna come onto the box. Want you to sit so your cross weighs on it. So your body goes across the narrowest part of the box, lifting the legs up and coming 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.
Double Leg Stretch
We take it out and back. Inhale keeping the body lifted and back. And stretch as the arms are reaching overhead, they're going narrow behind the head. And as they come around, we press through space creating some energy with the arms saying absolutely stable in the trunk will do two more and one hands on to the right knee. Leslie goes out straight and it stretches out in space.
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, like pulling my elbows wide. And we'll do five stabilizing as we switch. Four keeping the abdominals pinned down. Three three two. It's not an easy way to warm up that is sure is affected. Holding here hands behind the head. Rotate to that bent knee.
Criss Cross
I'm not sure how much I can talk to you about this one because it's difficult as you can feel So we'll do five, head is heavy in the hands. Ubles are wide. Four, we're not falling back on the box, three, or we're trying not to, two, two, one, one, take the leg closest to you, reach the other leg down low and pull, pull change, scissoring the legs. Deepening into the exhale with the abdominals, reaching that low leg down and up away. Two more times here.
Single Straight Leg Stretch
One more time. Both the legs up, bend the knees, press the legs into the hands, bring the hands onto the box, feet come down onto the floor. We stand up, reach the arms up and back, let the back take a little stretch, open out to the sides, and let's put the box away for now. At the moment, I have three red springs attached to the reformer. We're gonna come all the way down onto our back.
Bridge
Organizing the feet so that we're just on the arches of the feet just parallel to the sitting bones pelvis inhale press down with the arms exhale peel the hips up lifting up into a bridge Getting the hips nice and open taking inhale and exhale starting with the chest just begin peeling the body back down really deepening into that curvature especially in the lower spine reaching all the way. Inhale and exhale arms press down. Follow all this curls up. Neither are feeling like they're reaching past the jump board as our feet are trying to pull the jump forward 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 up, up, up, hips high, inhale, exhale as we roll down. And two more working our way through our spine, opening it up in all directions. Here's our last one, inhale checking in with the activity in the arms, the reach of the arms, reaching up and high in him and exhale rolling down all the way. Okay. I'm gonna reach back and put my head rest up and then put my feet on the jump board.
Whole Foot On
Everyone put your feet on the jump board and press out so you feel that your heels or right below your sitting bones as though if you were standing on the floor, you would be standing erect with the head slightly forward. We're gonna bend the knees only just to where the heels feel like they're wanting to lift and straighten. Bend. And straighten 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 board and at the same time try to slide the feet towards one another.One more time, bend and straighten now hold here, lift the heels up And we're gonna hold the heel still bend and press out. Pull in and reach out. Pull in and reach out. Pull in and reach out. Point in.
Toes Parallel
Getting warmed up. We'll do three more. Two more. One more. Bend the knees.Press out with the feet so the feet are flat again, bring the heels together, lift the heels up and squeezing the heels together. We bend and squeeze keeping the heels just lifted up off the jump board an inch or two and then they stay still as we just work the full range in our legs. We'll do four more, three more. Two more. One more. And then we're gonna add some air to this in a little bit.
Toes Pilates Stance
So separating the feet, lift the left leg, bend the right and press. Bend the right and press. Inhale and stretch. Inhale and stretch last five. Again, just keeping the heel down knowing where that ranges for you.
Single Leg Whole Foot On
Last three. Two more. Using the quadricep to support any last one straighten the right leg place the left leg down gets supported over that leg, lift the right leg up table top and bend straighten away. In hand stretch away. 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. Turn to your side. Help yourself up I'm gonna take the straps off because I don't enjoy the noise, but they make while I'm jumping. And I'm gonna use a red and a blue spring. You can decide what you'd like and that's a good spring for me lighter will be slightly easier.
Toes Parallel
Heavy 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 feet where they're right underneath us and then bend the knees as much as you can until it feels like your heels want to lift. We're gonna jump from here. We're gonna press out land, toe ball, heel, press out, toe ball heel.So 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 gonna 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, two. One, bringing heels together. The legs squeeze together. As the heels leave the jump board. We do that same toe ball heel connect the heel. We'll do three, two, One, now alternate those positions parallel.
Toes Pilates Stance
Extra rotation. Parallel, breathing with every jump. Keeping the abdominals drawn in, and five, five, four, four, three, three. Two two one one back to parallel, one leg up and a single leg jump. Four full articulation in the foot.
Alternating Parallel and External Rotation
Two, one switch in mid air. Pointing the foot and then rolling through the foot as you come down. Four, three, we're gonna change in mid air, two, the legs come together. We change together and change alternating. Keep that foot articulation clean.
Single Leg Parallel
Get the legs all the way straight each time. Last five, five, four, four, three, three, two, two, one, and one push off land on both feet bring the carriage in. Help yourself up. Take a whole blue spring away, reach down for the straps. Coming up onto the knees. So holding on to the Rogers, bringing the arms just in front of the thighs.
Alternating Single Leg Parallel
You're gonna press down and back and forward, pulling the abdominals back as the arms reach behind the body. I don't know about you guys, but my heart is pumping. Connecting into the upper middle back. Last four Three, two, and one. Let's add some rotation to that. Press with the left arm.
Kneeling Tricep Press
Center. Press with the right arm pressing the pelvis forward as the spine rotates back. Three more on each side. Two more on each side. Last time.
Kneeling Tricep Press w/ Rotation
Bring the arms next to the sides of the body, sit back with a straight back, bring the shoulder blades down and back and straighten and bend here. Keeping the elbows just next to the body. Breathing Last four, three, two, and one. Let's come back. Set the straps down for a moment.
Kneeling Tricep Extension
I'm gonna add on a blue spring. So I now have a red spring and a blue spring and then I'm gonna back up 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 in, come into a thigh stretch position and bend the arms and straighten. Pulling I'm fully straightening. Watching that the wrist stays straight. Last four, four, range.
Thigh Stretch Bicep Curls
Three, keeping the upper arm still two, and one, I'm gonna hold the straps in one hand, sit down, add another red spring, then I have two reds in a blue, again, leaning back, finding that thigh stretch, and then pulling back and forward. Pulling as the arms come back, stretch the elbows away from one another. Working nice and quickly, but keeping all of our pieces connected. Last four, three, two, and one, coming forward with the arms, coming upright with the body, set the straps down, go back down to just a blue spring Bring the knees up against the shoulder blocks, bring the hands onto the frame of the reformer, take the shoulders forward of the wrist, round through the spine, get nice and deep into your spinal flexion into your abdominal curl and bring the knees under the body and back. Under the body and back.
Thigh Stretch Arm Row
I like to think about not pulling the legs forward, but instead trying to round my spine more and just allow the legs to carry on with that intention. So focusing on maintaining and supporting that flexion. We'll do two more. And last time and then we'll come back. We're gonna shift both knees towards the left shoulder block.
Reverse Knee Stretch
Do that same thing where you take your shoulders forward of your wrist deepen into your abdominals and bring the knees under and back. Staying around, finding that deep oblique work. Hello train. Last three. Two, and one. Coming back across to the other side.
Reverse Knee Stretch - Oblique Emphasis
If you notice that I'm stacking my foot don't worry about doing that. You can if you want. It's not part of the choreography. It's just that I have an injury on my foot and it doesn't feel great when it's flat. So there's that.Feel like I almost always have some sort of injury somewhere, but maybe I'm wrong. We'll do four more. And three. And two. Here's our last time.
Gonna come back in. We're gonna put one knee up against each shoulder block again. Gonna walk up the frame to the Rogers. I like to have my palms facing one another. And then from the hair getting the back nice and flat, pull the body forward and stretch.
Lat Pull w/ Risers
Lots of nice simple things in this And 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, and 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 gonna come back carefully to the frame.
First Position X Jump
We're gonna come all the way back in. Let's take the straps off again. That's not a necessary thing. If you don't mind listening to the stretch jingle jingle, leave them on. 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 gonna press open and land. Again, putting the focus into rolling through the 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 the right and just continue to alternate getting that nice clean, heel position each time. Nice and light on the feet. Last four, three, two, One, bringing the legs together on the gym for it, bending the knees, We're gonna alternate, left, right, left. So one side of my pelvis is lifting slightly off the jump for it. As I work through my waist, to protect my spine.
First Position Legs Cross
Five here. Four, three, two. One. Pending all the way in. Coming all the way up again, going down to a red spring.
Skiing
Coming facing this way on the reformer, bringing the feet up against the shoulder blades, hands on the jump board, pressing the hips forward. I'm going to take it into the down stretch out and pull the body and I'm pressing back into the carriage with my feet, pressing out, keeping the gaze just straight ahead. And out pulling back with the abdominals as we pull back with the arms. We'll just do four more. Listing up away from the jump board and three.
Down Stretch
Hips forward. Last two. And one more. And then bringing the knees forward on the carriage gonna sit down on our feet. Take the hands onto the jump board and press out to a long back with straight arms.
Shoulder Press
I've turned my thumb slightly inwards, finger slightly inwards. Want us to bend, I want us to think about stretching the arms away from one another, the hands away from one another, and then press in now bend, and strange, pulling the carriage in, pressing the carriage away. Last four. Three, feeling the shoulders draw down and back. Two, and one.Now, we're gonna jump with our arms. So jump. And cat. Nice light landing on the jump board. Putting abdominals into the spine to create stability.
Shoulder Press Jump
Last four, and three, and two, and one, taking the hands onto the top of the jump board, stretching out through the arms and lifting the spine all the way back up. Okay. So let's come up Grab your strap. You may have to take the jump board off. I'm not gonna bother. But let's put a bunch of springs on to keep the carriage.
Side Over
So we're going into side over, so we're going to collect our box. Placing the box onto the reformers sideways. Placing the foot underneath the strap coming out over the headrest, finding a straight line. Hopefully, I have hands come behind in the head. We take it over the box and reach out over the box and reach out. My jumper's kinda nice.I can stand on it at the top. Over the box. That's a little bit for me. Just two more. Over the box.
And up. And last one, over the box. And, hand comes down. Either reach over and put your elbow down on the headrest 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.
Breatiding. And then let's take the body around. Taking just a couple breaths into that rotation. I'm coming up out of it. Changing sides.
Finding the straight line, and we go over and out, inhaling, and exhale. Inhaling and exhaling. Last two. One more. Coming all the way down, reaching through the arm, reaching through the foot towards the jump board.
Breathing, and then allowing the body to rotate. Coming back up. Slipping the foot out from underneath the strap, coming off the box, turning the box longways. I'm gonna just use one spring, one red spring for this. So we'll get down onto the box.
Swan w/ Jumpboard
Reach out with thongs. Let's place them right over the top of the jump port and then we'll lengthen the spine out and through out and through out and through, keeping the legs high and then reaching back out. Lifting the head, allow the gaze to travel across the springs cross the front of the jump board towards in front of us, and taking it back down. We'll do that one more time, reaching out and up. Lakes are energized. Dominoals, of course, are energized.I'm gonna do three more, but this time as we lift, we're gonna bend the knees, bringing the toes towards the back of the head, opening the whole front of the body, and stretching out long, and bending, lifting the spine and bring it out one more time, bend, lifting the spine, stretch it all the way out, bend the arms and bring the carriage in Step off to the side, stand on both feet. Take the arms around and up. We'll just come full circle here. Press the arms open inhale and exhale chin comes down into the chest. Just checking in with the after.
Standing Roll Down
Checked in before. We're checking at the end. How do you feel? I felt good in here. And lifting up.So allowing the body to become lighter. Cathering into that energy that we've created taking the arms up overhead and open. And thanks so much for playing with me today.
Pilates with Meri Rogers: Reformer Workouts
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