Hi, I'm Sarah Cahoon and I'm so excited to be back at Peloton anytime today filming my dynamic reformer class. I've got the lovely Tonya here with me all the way from Australia to do my class with me. We're going to keep these class flowing as much as we can, so we're going to move quite quickly through the transitions, but we're really using the exercises today to really lay on so that we progress from the start of the class to a really nice challenging finish with some Great Standing Upright work. I've got my reformers set up or ready to go, so we've got the long box on here already. I've got the foot bar down flat and one red spring on, so it's going to be a nice medium tension to start the workout. If it is too strong though, take it down to your blue spring. So we're going to come onto the reformer we are standing up to start with, so it is a little challenging on the balance. So I'm stepping onto the headrest.
Exhale, pull back up to center. Left arm goes down by your sides. Side stretch to the left. Exhale, pull back up to the center. Little back extension back. Look to the sky. Exhale, send them. We're going to repeat all that again. Roll it down joint by joint through the spine. Nays a soft.
Take a big breath in at the bottom. Exhale, Tuck the tile by Nanda. Roll it back up to stand. Reach the arms up to the sky and let the right arm go down. Inhale, side stretch over. Exhale back up to center in house side. Stretch to the left. Exhale up to center and take a little back extension.
Really open the heart and chest. Press through the fate back to center. Now we're going to roll down through the spine all the way down until you can grab a hold of your straps. So once you've got a hold of them, take your hands through the loops and slowly roll it back up to stand. And as you do, just let that tension go. Just nice and tight onto the straps there. We breathe that and press the arms straight back. Inhale to return.
Grab a hold of your straps and reach down and hold onto the ropes. And just be careful as you pull up onto the ropes because the reformer bed is going to move. It's a little bit tied on that tension. Now we're going to exhale and pull the arm straight back for one more lap pool. We take the arms forward, we start to bend the knees, stick the buttocks at the tension is just tight on the straps until you sit to the box. Tuck the tailbone under. Roll it all the way back and open the chest. Tuck the head in, roll it through the spine till that reformer bed parks and impress, or the legs come up to Stan. Carefully press back into your lap, pull back, bring the arms forward. Let those arms come up high. As you sit, your body goes back to the box. Tuck the tailbone under.
Exhale, pull back. Reach the arms forward. Press down into those heels. Sit to the box and stay sitting up tall. This time, keep those arms up in line with the shoulders. On the exhale, we're going to bend the elbows and draw them out to the side. Inhale, return the arm straight back out in front. Exhale, pull out. Breathe into return. So we this one, we really want to engage the back of the shoulders to start that. Pull on the straps and try and feel as though your hands are in line with those elbows. As you pull back, we're going to do two more. Use that breath out to pull. Inhale, arms out. Last one. Keep the arms at in front there, but these times we're going to turn the palms up to the sky. On the exhale, Tuck your tailbone on the end. Roll halfway back to the box.
Rates rate your h roll all the way back down. Bring those legs with you. This is the last time through circle and it doesn't matter if you don't get up into the teaser. Yup. So just keep working with where your body's at and if that's just reaching to the toes today, that's absolutely fine. Rage towards those feet. Roll it back down through the spine. Bring the legs with you for our last one. Hands behind the head.
Take the left leg down, right leg stays to the sky. We're going to see the change. Six, five. Breathe out for hips. Square three to hold the last one. Now we go towards that leg that's in the sky. On the exhale in how?
Work from there. Use your hands onto the box. Tack the legs up into your rest position. So we'll scope it in and just give yourself a moment breather. So we're just going to breathe
Try and draw back with your abdominals. Last one. Exhale back to Santa's. Slowly lower the legs down to the bar and place the feet onto your heels and the legs are parallel. We're going to press those arms down by your side. Really engage through the back of the shoulders. On the exhale, we press the hips straight up. Inhale, lower it straight down. Exhale, press the hip straighter in. How low? A straight down. Picking up the pace a little now and down. Exhale, lift, and even though the pace is quick, I'm still thinking about really lengthening through my spine, feeling that narrowing of the waist and really getting that hate into the back of the hips. Three more x, how to lift. Inhale, lengthen. Loa. Two last one.
Now we finish it off with all the way under and all the way up. Six more times and two, three x, half for last two. You can do it. Five and six. Hold. Bend the legs. Come all the way in and give those leaders shake out if you need. Okay, from there we're going to go back onto the heels. We are going to try and stay on this spring for the single leg work.
We've got two more
Left leg comes up to tabletop and let's do it all on the other side so we x how? Roll it up and roll it back down. So again, these ones you can take your time through the spine, really focused on that articulation and focused on that power coming from the back of that leg. Keep the heat through the back of that, right, like as you loa last one. Stay up at the top. Extend that left leg to the sky.
It goes down over the foot bar. Flex the foot, kick it to you. It doesn't matter how big that leg kick is. Work for that stability in the hips first. Then the flexibility can come through that working leg. Last one and then Ben, that leg to the tabletop.
Roll it back down, joint by joint through the spine. Take that leg onto the foot by when you get there. Brita pushed her right like to straighten. Ben Left like to tabletop in how? Under nice fluid pace x how to press.
We all need them for that. Ankle strength, the calf strength all the way up through to that hip. I'm going to try and get through 10 that can get quite fatiguing once you get to that five or six. So if you fatigue before the 10 then just rest and get ready to start the other side. Last to Tanya and all the way in place that write like on left leg goes onto the bar and we devil ipay burry that extend. Inhale down.
Inhale, take it back out. The straighten x, how round in bed. Inhale back out to straighten one ball back out and hold. Do a little swivel of your feet and your hips to the right so your left hip is slightly dropped down. Exhale, pull in around the spine. Inhale back out length and plaque to, we're really looking for that control in both directions. Hold, swivel the feet to the other side. Exhale, pull it in. One inhale, lengthen.
Exhale to in how length and lost one. Back to center. Stay. Let your former bed park from there. Walk the hands in, pike the hips up to the sky and this is your breather, so enjoy it.
Lengthen out to that plank. Exhale, pocket up to inhale. Lengthen. Remember the return journeys. Just as important as getting into the exercise. Look more to go Tanya. Exhale, lift it up in her last one and hold your plaque. Let your former bed park, and then from there, walk the hands in. Take it back up into your pipe position. These time. Let's open the left leg up to the sky. Take a big stretch with that left leg up.
Just breathe. Let the breath just slow down.
Last one. And then slowly lower that like Dan posture, a little rest position. So I let the spine just round, let the arms hang and again just brace
So we're going to two red springs now on the reformer and take off that yellow spring. We're going to have the hands onto the football, tuck the toes under and slide the feet back up against the shoulder. Our High Bar Cobra. These ones are really important to get that foot stretch first. So we want the heel pressing into the shoulder, rest the toes in that great stretch position.
Press the legs back until the hips open and come all the way in. Lack a Cabrera and then scope. Round it back to the star. Let's pick up the pace. Push. Come all the way in. Park that reformer and push it out all the way in park.
You're a forma round loss one. Lift round. Get to Reavis. We bring it full with overflows. Hips press right back. Scoop and rent. Bring it full with open the hips and the chest. Big. Exhale, three more.
Just check in with those heels. See if you can press the heels into the shoulders. Last two and Ron, last one. Oh, open up that chest and scrape and round stay. We're going to push the knees back until the tall so is horizontal with the ruffle my bed. And I want the knees directly underneath the hips. So we're at that right angle. On the inhale, we bend the elbows into a tricep press. Exhale, push up in how bent. Exhale, press up. So we're thinking of those elbows coming into wards. The reps will get far more.
Find your shoulders to ability and then take these home up to the sky. On the inhale, we're going to bend the legs in. Exhale, press out in how? Bend it in. Exhale and press out. So as I'm bending in, my back heel is lifting up and then as I pressed app, the heel is pushing into the reformer bed. We need do two more and then I'm just warning you, we're staying out there last month. Stay out. Take this hand behind the head. Now we twist through and we pack the hips.
Exhale, come back around. Open twist and pike back around open. Use that breath out, squeezing all that air out of the body. Three more. Press into the f'ing. It's okay. Last one and slipping is normal.
Good. From there we're going to command our roll to the other side, so 10 will come back and join us when she's ready and we're going to take that top hand down onto the reformer commander, row land on the other side and top leg is forward. Top hand is to the sky. We inhale, bend, exhale, push out in how to bend. Exhale, push out and hopefully you can see from this angle that I'm really working the shoulder stability on my underneath arm. We've got two more to go at 10 last one. We stay out there. Take this top hand behind the head. We twist, exhale in how open.
Last one, and we're going to come back into a commander role, but this time take the hands against the shoulder rest, press it out. So we're in a plank position now. If you need a breather, take it and join us. When you can't breathe out, push the arms out in how they come back under. Exhale, push in, how under. Really use that breath to start the movement from your center.
You can do it. Pack it up and press it out. Push pack your a foma bed all the way in. Slowly lower your knees down and bereaved as you come up. Well done. All right, we're going to slow the pace down a little and take our legs into straps. You'll be happy with that, I'm sure. So we're going to jump down onto your back.
So let's take the legs straight out. Long lifting the hips, let's start lifting the legs up to the sky and on the x house, circle the legs out and around, breathe in, bring it up, exhale, circle the legs out and around. So I think it's really nice in the dynamic classes to have moments that are really challenging, but then moments where you also get to slow it down and just work on range of movement through the body and just work on bringing the breath back to a normal pace so that we can go back into those challenging exercises. Last one and then we're going to reverse it x, how to press down three then circle around x. How press really work with that breath to guide you around through the movement. Last two. Yeah.
Last one and check in with those shoulders as you lift up. Press them back into the mat, roll it down joint by joint, and then reach it all the way out. We're going to bring the legs back in towards the chest to bring the feet out of the straps. So let the knees bend. Type the feet out and pop your feet back. Put Your straps back onto your hooks, pop your feet onto the foot bar and the hands come around behind the head. On the exhale, we're going to push out off the legs and go for a little jump and land.
This is really tricky on the balance as you saw on my first one. Little shaky. It does feel like it gets a little easier as you go through. Last one. Halfway. Rotate back to center. Now push that back like all the way out to straighten. Keep it straight. Bring the reform of begging, bed in and straighten your front leg. Now push out.
Bend the front leg. Back leg is straight. Pull him straight in that front leg. Ben, push up. Two more of those. Exhale. Last one. Push out Ben that back like all the way in rest and change sides. Oh, I have a tough one. Okay. Place that left foot on.
So I've got my toes onto the foot bar and I've got my back foot toes wrapped around the reform a bed. Um, since you Janie, find the bender, the nice stable supporting leg. We exhale. Push. Just making sure your tile doesn't go with you as you push. Keep that sense of zipper length down through your tale. We all have a more challenging side. Usually this one is mine. Now we're going to push back, coming halfway. Rotate to the left, back to center. Push back halfway.
Rotate to the left so that rotation should really be from the upper body. The hips are staying nice and square.
I think this is the most serious and I've ever been. [inaudible] last one. Now Ben, that back leg in and take a breather. Good work. We are almost there. We're gonna do some standing arms. I'm going to keep it on the one red spring, but it is strong, so if you need to take it to a blue, take it to a blue. We're going to come down to crouching. I'm having my right foot forward first.
Exhale up and out. Inhale, scope to pull it in. X. How? Keep those arms in your peripheral vision round in house scrape. Pull it in. Last one. We're going to stay up there. Bring the arms around in front in line with your shoulders and we do a chest press from here, so bend the Elbow Z. Exhale, push up Ben elbows. Exhale, push that too.
Let's keep it moving. Exhale full. Last one and scope Lauren all the back down with control till that carriage parks and change the other side. So now we bring that right foot up against the shoulder. Rest left foot forward, scrape it in, find your start position. Exhale, circle it up. Inhale around. Exhale. If you can keep the fluid pace. If you need to slow it down, absolutely do. So one more.
And to keep the pace three exhale, four. Last one. You can do it. Skype, pull it down and take a breather. Good work. When I get to my exercises to go, we're going to keep it on that one red spray. We are going into the snake and twist, so if you need more support, add on your yellow or your blue spread. I'm going to start facing you. So we've got our left foot onto the foot bar. My left hand is going to be wrapped around and I'm actually just going to move that silver bar out of our way. 10 if you wanna do the same, and then taking the hand around the shoulder rest, I'm going to try and keep that roof form a bed as still as we can as we pike up.
Take a breathe as you walk to the other side. Okay, so this time my right foot comes onto the foot bar, left hand around the shoulder, rest right hand around the edge of the reformer. Pull that reform a bed in, has you pike up. And then on the inhale, lowering it down like a cobra. Exhale, pack it up.
And now we've got three twist. Inhale opening up through that left side of the body. Exhale. Now you can't see it, but I'm still smiling, I swear. Exhale, pocket it up. Last one and pipe the ifoma up. Hold that reforma in as much as you can. Slowly step down, roll it out to Stan, take your time.
And from there we're going to bring the football up and we're going to finish it off with our reverse lunges. So he pop that back into the middle setting and add on a blue springs. So, but on a red and a blue head rest is going to come up for a little bit of extra support. Come up to standing onto the ref. Foma take the right foot, half on the head, rest half on the reformer back. Take your left foot back, find your foot bar, come out into your lunch. Just take a parade the day. Really stretch the back leg. Inhale, its lengthen out that front leg. Exhale, [inaudible]. Inhale, focus on slowing that breath down. And exhale. Now we're going to keep the leg out straight.
Try and hold the reforma out there if you can. As you change to the other side, bring that left foot forward. Take a moment, find that stretch in the back leg. Inhale, stretch. Exhale, band, really opening up through the back of that left leg. And now we keep the leg out straight. Pike the hips to the sky. Take it back down towards your split and pike the hips up. Tuck that heading.
Take it down to your split last one. And now back to the stop position and finish off with the combination. Kate focusing into that breath.
Take a deep breath in and loss. Roll back up all the way through the spine. Take one more back extension, big breath. And then slowly bring me arms down. Thank you so much for doing my class with me today and thank you Tanya so much.
I hope you enjoyed it. Bye.