Hi, I'm Marimba gold watts and I am the owner of articulating body ink in New York, New York. I'm also the winner of the 2018 Pele's anytime competition. And today I'm here to do a reformer workout with you. It's a bit of a roast. We're going to start with some thoracic mobility and then we're going to move on to focusing on a stable pelvis, strong and articulate hips. And we're going to end with some jumping. So you're going to need a small ball, your long box, and also a jump board. Let's get started. Cool.
So have a seat on your reformer and you're just going to sit cross legged. If you need a moon box, go for it. And then I want you to grab your strap and you're going to put it on your elbow and then bring both hands behind your head. So now from here, feel your shoulder blades really draw down your back. And then I want you to translate your rib cage towards the foot bar and then come right back to the center. And as you translate, make sure that you're not allowing your body to tip at all. So it's just going to be pure lateral translation and then come right back and then again translate.
Go ahead and move your rib cage towards the foot bar. Hang out there and then keep your ribs really open your rib cage as you side bend. And now continue to circle your body around, try and maintain tension on the springs, come back to the other side and then come right back up. And again, go ahead and translate towards the foot bar. Keep your ribs there as much as you can. Take your buddy into a side bend and then circle around. Come back to your side and then come right back up. Do that once more.
Go ahead and translate away and then take your body into a side bend, circle your upper back around, and then come right back up. And then let's replace the strap and turn around to the other son.
Do that once more. Translate towards the foot bar. And now keep your rib cage there. As you start to side bend away from the foot bar. Feel each rib open as you circle around through the center, come back towards the foot bar and then come right back. And then again, move your rib cage towards the foot bar. Take yourself up and over into a side bend, maintain that side Bend, circle around, come back to the other side, and then come right back up.
Do that once more. Translate away from the foot bar, translate towards the foot bar. And then circle around and then come right back up. Now replace your strap, and then you're going to come and grab your box and your bump on your ball and place them on the reformer with one red spring still. So play some lengthwise, and then come and take your foot bar just all the way down just to get it out of the way. And then you can just put your ball sort of right into the springs there.
And then I just want you to lie all the way down and bring your hands behind your head. Now you're gonna use your hands to support your head. And then I want you to just find your neutral spine and then go ahead and bring one leg up into tabletop and then bring the other leg up to meet it. Now from here, relax your feet towards your butt and then start to lower both legs down towards the floor as low as you can until you start to feel the springs and then bring them right back up. So you're really focusing on taking your femurs towards extension, maintaining the position of your spine. If you'd like to work in posterior, you can go ahead and work in posterior here, but I prefer to work in neutral for this particular exercise because it really challenges you as you bring your legs into more of a neutral standing position. Let's do about three more of these.
One last one, and really maintain your lower abdominals, mason wide and flat, and then bring your feet all the way down towards the foot bar. And then you're going to come on up to sit. So now you can sit a little bit more normally on your box and then take your ball and put your ball just right behind the base of your shoulder blades. And then once you're there, bring your hands behind your head and then start to extend your body all the way back and really feel your rib cage open as you do now. From here, nod and Krill your head and shoulders and feel your bottom ribs sink down into the ball as you curl up just to about neutral and then extend all the way back and then again, not in Krill. Feel your bottom ribs sink into the ball.
Feel almost as if the ball swings back. Fill your shoulder blades, really draw down your back and then extend all the way back. Let's do that three more times. As you're here. You can really look at your abdominals, look at your lower pelvis and make sure that your lower abdominals are not puffing up towards the ceiling. As you curl up, continue to feel like your pelvis gets a little wider and a little flatter every time you not in curl on this next one, go ahead and stay up. I know rotate to the rate and then you're going to extend your body all the way back as you do. Circle all the way out and around.
Curl up towards the left and then come back to the center and I'll raise it to the left and then circle all the way back. Fill your whole spine, mobilize as you do.
Good. Okay, let's come on off. Take your ball down for just a moment and then you're going to come to the back end of your reformer. And then I just want you to keep one red spring on. You're going to put your hands on your reformer and now go ahead and push your box out. And as you do really reach the carriage away, fill your body, get long. Feel your shoulder blades. Really draw down your rib cage. This is going to come in handy in a moment, and then let the carriage come in as you curl your spine and then go ahead, exhale and send the carriage back out. And then let the carriage come in. As you curl. Do that once more, send the carriage back out, and then let the carriage come in as you curl.
Now this time is you send the carriage out, you're gonna let your spine reach out. And now I want you to arch as the carriage comes in and then press the box back out again.
Really try to isolate your shoulder's moving without input from the rest of your body. So your pelvis is stable, the relationship of your torso to your legs is the same, just your shoulder joint is articulating. Let's go for two more of these. Now come back in, keep the carriage home and then extend your right arm out in front of you at the cane school. We call these super stable Frankenstein exercises and then you're going to press out just from the left arm and then come right back in. So now you won't be able to press out as far, but your goal is to really maintain your body stable while your shoulder joint articulates.
Do One more.
Replace your hand. And now switch sides. Again. Extend your right arm out and now you're going to go ahead and extend your left leg back behind you. Now stay here for a moment and try and really maintain your organization. Make sure your pelvis is level and even, and now send the carriage out from your arm again only and then come right back in. These going to be smaller and I want you to really see if you can maintain your pelvis and your torso as stable as possible. Again, with only the shoulder joint articulating.
Give yourself one more and then bring your hands down. Bring your foot down and then switch sides. Let your left arm come out. Extend your right leg, hang out there. Make sure your pelvis is square and then go ahead and press out from your arm.
I'm in. Bring your arm and leg back down. So now if you're on a balanced body, you're going to add a yellow spring. But if you're on a grot or um, a Grad serous stop machine, you can keep your red spring. So add your spring and then go ahead and come and light on, on your back. And we're going to do a little breakdown of coordination. We're going to keep the foot bar down for now and you can have your head rest up or down, depending on what your preferences. Take your strops, keep your feet down on the platform first. And now I want you to separate your arms just slightly wider than the shoulder blocks. And now start to press her arms forward just about three inches. So you have some tension on the spring, but your urms aren't going down.
So now from here, without changing anything in your pelvis, I want you to bring your own right leg up to tabletop, extend that leg out at 45 degrees, and now without letting your pelvis move, let it open onto the side about three inches. And then bring it right back in. And again, let it open out. Try to open it without turning out, and then come right back in one more time. And then bend your knee, replaced your foot, extend your left leg up to tabletop, and then stretch it out in line with your other leg. Pause there. Let your leg open out to the side, and then bring it right back in again. And then bring it in once more, and then bring it in.
And then bend your knee, replaced your foot, bring your right leg up to tabletop, hold it there. Bring your left leg up to meet it without letting the carriage move. Send your right leg out, pause there. Let your leg open out to the side and then bring it right back in. And again, really trying to emphasize your pelvic stability as you go. Don't let anything tip. And then bend your knee right back in.
Switch legs, extend your leg out, let it open onto the side, and then floated in
Let both legs open in and out. Three times.
And then bend your knee right back in. And as you bend in, really pay attention to the fold that your pelvis. Find that hip crease as much as possible. Try to maintain a nice level torso. You can put your hands on your hip crease if you need to, just to see if you can really feel that articulation, that crease increasing as your knee comes in towards you. Now leave your leg straight and now start to float it up towards the ceiling.
Make your circle as big as you feel like you are able to control it. If you can really control it as it goes around. Great.
Do One more.
And then bend your knee right back in. Really feel your hips fold as your knee comes in towards you. And as you're there, try and maintain your spine without imprinting your spine onto the mat. So you really have a nice neutral in this position. Let's do two more of these and now reach your leg back out, keep it straight, and then let it start to hinge up towards the ceiling.
And then press right back down. And then do that again. Just really feel your hip full. Do. You can put your fingertips right there so that you can feel the articulation of your hip as your leg reaches up towards the ceiling. Do two more of these on this. Next one. Keep your leg up and then start to circle it out and around. Really fighting to maintain the stability of your pelvis as your leg opens.
And like I said before, it doesn't need to be a huge circle. You want to allow your leg to open as much as you feel like you have control over your leg master Facili so it's okay.
And then stack your pelvis up so that both Ellia or one on top of the other. Make sure there is space underneath your bottom wastes that you're really lifted off the mat and not collapsed down. And now from here, you're just going to go ahead and rotate your leg up towards the ceiling without changing your pelvis at all. Pause there. And then I want you to take your foot off just an inch and then bring it right back down and then turn back to parallel. And then again, turn out. Don't let your pelvis move. Take your foot off an inch and then bring right back down and then come back to parallel. Do that once more. Pause there. Keep your pelvis stable, lift your leg off, come right back down and then parallel.
Now stay parallel. Lift your leg off an inch, bring your heel back on and now turnout. And again rotate back to parallel. Float your foot off an inch without changing the position of your pelvis. Bring your foot down and then turn out one more time. Go ahead and come back to parallel. Stay there, lift your leg up an inch and now keep it off as you turn out.
And then come right back down to parallel. Don't let your pelvis move and then lift it right back up again. And then come right back down. Do that one more time and then come right back down. And then bring your foot on. Good. Let's turn around to the other side.
Keep your pelvis stable as you lift your knee off an inch and then bring it right back down. And then come back to parallel. Do that once more. Rotate. Don't change your pelvis, don't change your torso. Lift your leg off an inch. Bring your heel right back down. Turn parallel, no state here. Lift your leg off inch. Bring your heel down and now turn out. And again, come back to parallel. Pause there.
Lift your leg off an inch and come back to the foot bar and then turn out one more time. Turn parallel, lift your leg off, keep your leg off, and now open up to turn out without changing the position of your pelvis. And then bring your leg right back in. Really see if you can feel your femur. Just rotate in the socket and then come right back in. Do that one more time and then come right back in and then replace your foot. So now you're going to come on up to sit again and this time you're going to take off one of your yellow springs. If you're on a or a grads, you can change to um, slightly later spring or a blue.
And then bring your sitz bone, your hips, all the way back against the shoulder blocks, and then grab your straps for salute. So now you're going to bring your hands just into the salute position and I want you to hinge forward from the hips. Feel the shoulder blades, really draw down the spine and make sure your bottom ribs are not open and flared. And then you're going to send your legs right out level with your eyes and then your arms right out level with your eyes. And then send them right back out again. Make sure as you're bending and straightening your elbows that your shoulder blades are not going to change their position on your rib cage.
They're going to really stay stable and why wide, especially the bottom tips of the shoulder blades. Now you're going to send just one arm straight out in front of you, and now your fight is to make sure you don't rotate your torso. As you switch sides, do one more time and then just come back up to sit. And you're just going to replace your hands, your straps on the pegs. So now come onto your hands and knees. And then I want you to keep your red spring, but you're going to take your foot bar back down. And now bring your hands just on the edge of the reformer.
We're coming back to that same hands and knees position we had before, but this time your goal is to keep the carriage in. So now fill your collarbones wide, fill your shoulder blades wide, pull your lower abdominals up off the floor. And I want you to hover your knees off Justin inch and hold it. Try and keep the carriage home. Don't let it push out and then come right back down. And again, take a little hover, hold it, feel your pulling a little bit more and then come right back down. One more time. Take your hover, let your shoulder blades get wider, your collarbones get wider, and then come right back down.
And then we're going to take some little baby pushups, letting your elbows go straight back towards your hips. We're going to take 10 of these. Try not to let your shoulder blades move on your back as you do your pushups. Take one more now. Keep your elbow straight, broaden your collar bones and shoulder blades. Float your knees off the reformer. Hold it there, and now you're gonna extend your legs out. Push the carriage out, and then really feel your hips hinge as you pull it right back in.
We're going for 10
And I like this version because it allows you to be really square in your pelvis without Ab ducting your leg. And you're just going to bring your foot right on the edge of the reformer. And now from here, start to hinge from your hips. Maintain your stability. Feel that fold again in your pelvis. And now send your leg straight back and then come right back in.
Rotate towards your standing leg and then rotate away. Come back to the center and then come stand right back up so it's sides. Let your foot go just right against the edge of the reformer and then feel the fold at your hips and hinge down. Now once you're there, you go ahead and press your leg in and out.
Really fight not to arch your back. Think of everything articulating off of your standing hip. Now pause halfway. Bring your arms back to I dream of Jeannie and now you're going to rotate towards your standing leg and then rotate away. Don't let the carriage moving towards you and again, rotate towards your standing leg and then rotate away.
One more time. Rotate towards your standing leg and then rotate away. Come back to the center and then come stand all the way back up. Good. Okay. Come on off of here. We're going to put the jump boards on, so I'll give you a minute to collect your jump board and then come back down. Okay, so we're back with our jump board. So now I want you to add one red spring actually to red springs.
You've got one on already and then you're just going to sort of use your jump board to hold on to and square yourself off. And then I want you to rise up to Relevate and then you're just going to take yourself into some prances just to warm up your feet. I now add a little bit of plea a as you do your prances just to get your ankles organized and then relax. And now come onto your side again
Now stay there and see if you can create even more length than your top hip. Almost like you're pushing your top foot into the foot bar. And now keep that length your torso and bend your knee right back in
Set yourself up with your foot slightly forward. And now go ahead and send yourself out and really press away. Create more length in your top side, and then bend your knee right back in. And now press on out. Bend your knee halfway. And then let's take 10 bounces here.
Really fighting to maintain your pelvis and then press the carriage all the way out. Create even more length in your top side, and then bend your knee and come right back in. And now come on up. Now we're going to take off the spring. So you're going to have just one red spring. Come right back down to your first side, put your top foot on the bar. Go ahead, press on out.
And then we're going to take eight jumps from here. Try and get some air time and make sure as you're pushing off, you're really articulating through your toe ball and heel. And then when you land,
Last and relax.