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Class #3668

Adding Transitions

30 min - Class
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Description

Welcome to Class 4. Now that you have gotten some of your strength back, Adrianne keeps progressing you by adding transitions between the exercises so you can work on your flow. She also takes you away from the wall so that you can challenge your balance while continuing to build strength.
What You'll Need: Mat, Triadball, Hand Weights (2), Reformer Box

Transcript

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So welcome. Again, this is video four and now Giuliana is once again going to be the body demonstrating most of the exercises, if not all of them. And you are still gonna need for props. I'll have you use the small ball and the two one or two pound weights. Okay, so this is, we're progressing. You're now on the next level, still in somewhat of an intermediate level, but I'd like you to be able to progress through those two intermediates from the third and fourth video you can kind of jump back and forth from. Okay, so in all of these, we always want to warm up, so I'm going to have her go ahead and lie on her back and get started with her. Hundreds really important exercise to get warm before you start really moving.

So because you're at more of that intermediate level, you've gotten that strength back. Good for you. Congratulations. That's really, you should be proud. I'm going to have you bring your knees in so she's able to get those legs up off the ground. She gonna stretch your arms out, but now we're going to add one step. I gotta have her take her leg straight up and she's going to breathe in two, three, four, five two, three, four, five, four, five and you keep counting and breathing and the whole time thinking about really getting that oxygen in and out of the lungs, getting that blood moving. So you're really warming up. Say that 65 72 so she's going for a 482 four. You could always put your next down if they get too tired, but the goal is to have it up the whole time. And last one.

Okay, go ahead and rest. I'm going to have her set up for a moment. Do a half roll down. So she's going to start with her knees bent, arms, little reach forward. She's going to go as far back as she can get in the back of the hips to kind of curl back with her, pulling her navel in when she feels like she's at a good point. She's going to hold two, three, come forward. Grab the top of the knees.

Go ahead and stretch. I'll have her do that three more times. So go as far as you can and then I'll have her hold two 30 and come forward. Grabbing knees, stretching up. One more time. Back hold, pull in a little bit more. Get the tailbone attack, just a hair more and then come forward. Once again, grab on stretch. Let's go ahead and add the stretch of the legs. So now the are long.

I'm going to have her start forward. She's going to let her hands slide on her legs or on the side of the Mat. Either way, one is fine, she is going to go back as far as she can get into the lower back to curl and now she's going to try to come forward pulling and using the those abdominals and then stretching. She can do five of those. Don't worry too much about how many, but try to stay between five and 10 of everything. Squeeze and stretch two and back and forward and again, she's doing a great job with the control, not falling, but going to a point that's comfortable for her. Now this one, I'm actually to have a go all the way down to the mat. Letting your head finally touch and everything. Rest good. That should get you nice and loose, a little bit looser. Bend your knees.

You're going to bring one leg in to your chest. Did this in the very beginning. It's called a single leg circle. You're gonna take that leg up first. Give it a little stretch. The idea is to keep those hips from moving around. Keep your upper body nice and still and that tensed.

Now she's going to go ahead and circle this leg inside her shoulders and hips five times, keeping those hips from moving, especially the opposite hip for just five times. And then she'll reverse that five times. One, two, three, four, and she's ready for the other leg. So before you go to the other leg, you want to give that one leg a stretch. The let it know it's okay. You worked hard, and now you're onto the next leg. Can you give it a stretch? Good. Okay. Ideally the leg should be straight, but you do what you can to your own flexibility than he might have to bend.

And then you'll circle five times each way. Try not to tense your shoulders and hold it in your arms or your neck. Try to keep those relaxed for five, reversing five times one. This is a good core strengthening exercises as well. Three hip flexor exercise four and five helps loosen up those hamstrings as well. Okay, so now what I'd have her do is she's going to go into what we call a stomach series. She's going to bring one of her legs into her chest.

She go to hold her thigh with her hands. Go ahead and hold the back of your leg. That's it. And then she's going to bring the office at leg in and straight up. Great. Now I'm just going to have her practice with just the arm. She's going to switch arms and switch legs. Exactly.

So that's all you're going to do. But the hard thing is is you're going to add your head, which is going to put you more into that powerhouse position where you're using those abdominals. So go ahead and try to lift your head. Just the tips of them shoulders should be on the mat a little higher. Now she'll switch hands and switch legs. You want to get to a point where you can get to 10 of these without stopping.

Now if you do need to stop, you can keep going with the head and the legs, but you can always put your head down if your neck feels like it's too tired. Five I think six pulling in the waist. Eight [inaudible]. Yeah, I would go ahead and take a break by letting your head drop and your feet drop and then she'll do one more of these exercise and then I'll have you do a bicycle. So bringing those knees back here, we're going to put it into more of a stretch, but it's still a powerhouse. Exercise. Heels together, toes apart. She was going to hold her thighs.

She was going to try to keep her head up so head up and now this time, arms, legs go up at the same time, just the arms. Try to circle them around and grab back onto the thighs. You might only have one arm to do this, but do what you can. Arms and legs up and arms or legs in. Now if you can't do the full range of circle, you can just go straight up with the arms, legs and straight down with the arms and legs.

Three more up back in two, pulling in, getting those nice strong tummy muscles and then I'll have her rest her head. Keeping your heads down, your arms down. She's going to take her legs and bicycle them kind of at a high angle. So think of going up port. That's it. Then if you want a little more challenge, you can go a little bit lower with that.

You should feel that strength in your abdominals trying to hold that position while you're moving. And then I'll have her reverse her direction. Exactly. Very good. And then she'll wrath and then she'll have gotten a very nice foundation built in her core and her powerhouse. And then I'll have you sit up so that you can stretch that out. So now the legs would go apart, the feet are flexed, she's sitting as tall as she can.

If she needs to bend her knees due to being failing to tight, always may do that. And then you're going to try to stretch. Okay. Getting as close to the man as you can with your head, but at the same time pulling the waste in and then coming back up to sit up tall. So these, now we're working more on a flow of the exercises, so now you're building on that kind of transition from one exercise to the next. We'll always do a little bit of mat to kind of get started in warm to more front, pushing the heels out. So you've got nice flection going on and they feed in. Nice stretch going on the back of the legs.

This time she can go down and you can linger here if you'd like. You can hold onto your ankles or the back of your arches and just allow yourself to [inaudible] stretch. All right, good. Okay, next. What I'll have her do is lie on her side for a moment to do those same tick talks you did in the previous video, but now we're going to add a couple of kicks and some circles to it. So her, she has one knee bent, but I'm going to have you move backwards a little bit just cause you're on a table. Otherwise you're fine. Just think of getting really tall again.

She has got one knee bent for support. The other leg is going to come up hip level. She's got her hand for some support as well. Just as open neck is long. If you need a pillow, by all means get one. You ought to be comfortable, but you also want to feel like you have that control to be able to support your hips right on top of each other and then she's going to, instead of tic, talking front and back like that, she's going to do Turkics forward a little one and then a big one holding the hip, not letting it fall forward or fall back. It stays right on top of that.

There's hip and kick, kick and back. Think of this like stretching. Think of it reaching overweigh so it's reaching. Squeeze your bottom and kick forward. Reach that leg long out of the hip and kick, kick, stretch.

Let's turn her hip out. Just the, there we go. Now try your kick kick. So I had her turn her knee a little bit more towards the ceiling. Yes, much better for her. Ideally you don't want the knee to rotate to have her in cause that what it does is it tightens the outside of the leg and that's enough. Take a rest. Alright. Take the leg back up.

Hip level, keeping the knee kind of rotated to the ceiling hip on top of each other. Circle the leg, little circles. Think of the knee brushing the bottom leg and then coming back up to hip level. You should feel kind of a burn in the hip for five reversing. So near slightly rotated to the ceiling while you're doing these three, four and that's enough.

She's going to go ahead arrest her leg and she is now going to turn over to the other side. Good. So starting with the bottom lake bed, getting herself line so that she's tall. Top Lake is going to come up pip level. She's going directly into some kicks. She's got the knees slightly turned to the ceiling and then she's going to kick kick back. Not letting her back sway too much. Back to, I'd say you did about eight on the other side, four, five. All of these are exercises for your bottom four, your powerhouse for your arms cause you've got support for your legs and rest.

Okay. Preparing for the circles next. So you're going to start hip levels just a little bit forward right about there. And then s knee brushes the bottom leg and tries to lift. Use Your bottom here so you have good support for just five circles in the reverse of five times one, two, three, four, five and then she'll rest. Now for now, since you're already on your side, it's easy to turn to your stomach. Okay.

So how do you go ahead and turn to your stomach? Good. And all I'd like her to do is go ahead and your forehead could be down on the mat is take a deep breath in and fill up your back. And then as you exhale, let all of that come out and let the stomach kind of just drop into the mat and do that about two more times. So you want to feel it, fill up the diaphragm and you should feel it filling up your back one more and exhale. Very good. Now just breathe normally, but she's going to try to fill this up as she lifts her head, chest and hands off of the mat into what we call a hover exercise. So head, chest and hands will lift, shaken.

Try inhaling here if she'd like as she exhale, she'll come back down and arrest. I'll have her do that four more times so she can arise up when she's up. She can try to deepen that and inhale and then exhale and come back down to, so a total of five of these, so long as you don't feel any tightness in your calves or feet here. These are good. If you do, you can skip these and move on to the next exercise. And one more time. Inhale and exhale. Keep the head, chest and hands on the mat and think of reaching your legs out as far as you can and try to lift them off the mat. Now she's got some great rain.

She's able to get her knees off. Not everybody can do that. And rest. So just legs five times. So she reaches in the mouth and then tries to lift them up and arrests. Three more. Reaching out, lift lower to rest and to reach lower arrest and one and rest. From here, what I'd have you do is go ahead and sit back on your heels just to stretch out. Good. That's it. Just to give yourself a nice stretch.

Okay, so now we're going to grab the box to do some seated arm work. Um, and you'll use a chair, a nice stable one. Okay. Okay, so now you're sitting on your chairs and you're sitting tall and I like you to sit somewhat forward just enough to be able to feel like you can do something with your legs. Put your knuckles in the mat or your hands at your side for a little support are going to hold onto the edge of the chair. You're gonna keep your gaze forward. And what I'd like her to do is extend one leg out and just try to hold it hip level for about three counts.

Two growing as tall as you can in your back three and then you'll rest. You'll do that two more times on the same lane. I've got the ball for the next exercise, but I want you to try to sit up here. Ken's a little bit harder, so she's trying not to fall backwards when she's doing this and rest. This will get you really strong and Lamar to be able to get up and down with the ease and rest other leg.

So three to five of those on each side. Try not to fall backwards, try to stay propped up at like hip level. So what it's gonna do, is it going to be down here? So your goal is to get to a point where you can actually hold that leg and hip level while still maintaining a nice height in your spine. In other words, you're not back here and arrest.

So that's why the hands can kind of help you. If you're able to push up, they can help prop you up a little bit more. Rest. Okay, now your legs can relax. And now we're do a little shoulder arm mark. So you're going to hold the ball sitting tall. This is good for spatial awareness as well. You're going to take that ball, bearing it behind you, grab it, bring it back in front to grab it. So basically you're just alternating hands, moving the ball front and back. [inaudible] so it takes a little coordination and thinking [inaudible] very good.

Let's go ahead and do one more pass and then you'll reverse your direction. Is Great. After a brain injury, a lot of times to be able to get you to kind of be aware of things are getting your sense of balance back, building those neurons. Good and rest. Yeah, that's good. Okay, take a rest. And then you're going to do the same thing but just a little bit higher. So Nashville, bring it up, take it back behind your head and if you can keep your head straight up with that, moving it forward, that's great.

[inaudible] yeah cause you can't see back here. So it gives you a kind of a false sense. So that's good to get that awareness going. And then you would reverse your direction about five times or when your arms are feeling a little fatigue, that's when you want to stop. Good.

And I would say that's enough. Okay. And I'll take that. And so now we're going to finish with some standing work. So now we are standing as you can tell, and we don't have a wall. So you have got to be at a level, you progressed to the point where now you are standing and you don't need as much support with that wall. So you're able to balance a congratulations. I'm going to go ahead and hand you some weights.

You'll need the arm weights still and the ball. So just like you did sitting, she's going to hold those weights all day. This time with her heels together, toes apart. Weight is actually kind of slightly forward to the balls of the feet with a nice lifted waist and a nice wrapped outer thigh in our thigh kind of engagement. She's going to start with her arms at 90 degrees.

So elbows are once again align with the shoulders. Broad chest lifted and she's gonna keep that resistance. Pushing out with her two pound one pound weights and pulling in about eight times to [inaudible] feeling those muscles engaging. Contracting for shoulders pulled back. Five, six, easy to forget the time.

Lift seven and now she's going to hold and go directly into arms open and push out and schoolies back in and push and squeeze to eight of these three. Continue to think of growing tall, keeping that weight slightly forward to the ball of the feet. Five, six, seven and elbows in arms come down, let the arms drop, keeping those elbows glued to the rib. She's going to curl up all the way down, not letting the elbows move and then flick the respect, curl the wrists up and squeezed. These are like bicep curls, down, risk, back risk curls and getting there as a risk engaged. Again, three eight of these four, five, six, two more. Seven [inaudible] ate and rest. Now that the arms kind of relaxed, this time she's going to open her feet a little wider than her shoulders. She's going to bend her knees and let her health kind of drop forward so that her back is in more of a tabletop or flat position and then she's going to take her elbows. So arms are kind of bent. Exactly.

Neck is just like it is lined with the rest of the site and she's going to take the elbows and the lift them up towards the ceiling, try to squeeze the shoulder blades and then come back down. Keeping the knees bent. Very good too. So you'll feel your quads working here. Your bottom working three left for these can always be done with just one arm, five, six to do what you're capable of. Seven and eight. Let yourself relax by dropping your neck and arms for just a moment and then get back into your tabletop position so your back is kind of flat.

She's going to bring her elbows up, tore her towards her ribs, take the right arm, tried to stretch it forward and the left arm straight back. And then she's going to try to skim her ear, skim her side and switch arms and switch and really think it was stretching as far away as you can. Far Away as you can with each arm. Let the net kind of relax so you're not straining or holding it. And last one, let both arms or drop head drops.

Start to round yourself back to Stan this time. Let's bring our feet together. Heels together, toes apart and now she's going to take her right arm and try to skim her side. Reach straight up to the ceiling, left arm reaches down towards the floor and she's going to stretch to the side by bending left and just go to where it feels good. Let the right arm kind of drop. So the Elbow Benz and I are facing forward.

You're thinking of that alignment. Hips are square, shoulders are square, so you're not doing these weird twists, pulling up the waist and then you reached the right arm out and come back to stand straight up and then you're a skim your side and switch hands. So now the left arm comes straight up and then she's going to try to bend as far as she can stretch the left side, right arm reaches down. She's going to let that elbow band and she's going to reach it out, getting more stretch and then keeping the ear close to the arm. She comes back up and she'll do one more set right arm up, stretch to the side, pull up the waist, square off the hips, good reach, come back up. A Walmart with left. These actually feel really good if you're able to get that full range with the arm and shoulders stretch and then the arms come down this time.

Bring the weights together. Exactly. Still keeping the weight towards the toes, but still on the heels, just light. It's called a zip up. She's going to zip up towards her chin. And as if she's blowing up to dynamite, she's gonna push it down and grow tall and lift up as she goes down. And Zip up the thighs. Squeeze your seat.

It'll lift your waist too and use those muscles. Feel your arm muscle pushing down and pulling up. Three, four. Let's add a little if the heels and then come back down. Two more. Lift back into that balance. A little lower.

Walmart tile and lift and lower. Very good. Okay, we're going to now take away the weights and I'm going to grab the ball and we'll do a couple more exercises with the ball. Okay. And put this down just like we did earlier where you're sitting and I tossed the ball. Well now you're standing because you've gained that ability. All right, so let's go ahead and begin. I'm going to toss the ball to you and then I'm going to kind of progress and make it just a little bit more challenging. So first we'll just do simple tasks.

Good cause what I'm going to do is I'm going to move that ball a little bit out of your range where you're going to actually have to kind of lunge for it. Okay. That's it. You didn't want to go too big, but enough where you start to feel like you have to move. That's it. Maybe two to five minutes of this and then yes. Yeah. You can do it to me too.

Now I could ask you questions. We can play a game where I asked you, we could name the cities like every time you get the ball could name a city or town or state any of those. All right, so, okay. Alabama, Kentucky, uh, San Diego. Say take some, take some thinking Ventura. Oh, sorry. I was late online. Okay. San Francisco, Los Angeles, Kentucky, again, Houston, Texas, Wyoming. Okay. That's all right. That's the idea. That's okay. You did great. That's the idea. But you see it can get me faster.

We could go even faster or we can slow the speed down. So that's, that's what's fun about it is it gets you to think and get you to move all at the same time. So let's do one more thing. Let's get you to walk again. Now that you've progressed in your away from that wall and you're balancing, let's put the ball away and we'll do a little walking exercise without the wall. Alright. Okay. So I'm going to have her stand right about here as a good point. And we're going to just walk, I'm just going to point out where you are going to walk to probably about right here, maybe three to five steps. Okay. Okay.

And then what I'll have you do is walk back on the line. So first I'm actually going to have you do hands on your hips and you're going to take one leg up, stay tall, lower down, and then move to the next one up and down. Now you can really move up forward, up, down, up, lower up, turn around, and then you'll come back up and down, up, down, up, down, up, down, up, turn around. And one more set up, up, up. Thank of staying tall. While you do these and turn around.

So now you can move your hands wherever you like. You can have them out, you can have them on the head. Now let's walk that straight line. So you're gonna find a focal point on the floor where there's a line or you can actually put a piece of tape, masking tape, um, something. You can see that straight and then you're gonna, you're gonna follow it with your eyes at first. Okay. Just so you get the sense of it. Good. Heel to toe or excuse me, heel to toe. Heel.

Okay. Correct. Now to challenge that, you're going to try not to look down, you're going to try to stay focused forward while still kind of having that sense of where that line was. Exactly. Very nice. And again, back. Excellent. And one more time to me.

Good. And then when I'll have her you do is hold still facing me and very slowly you can keep your hands on your hips. I think for this one step backwards and now step back again. So I'm going to have you walk backwards. That's it. Take your time. Cause you want to really get your foot placement and you don't have that wall anymore. Come back forward, stay lifted. Let's do two more sets. Go back. Don't go too fast that you lose where you are.

Always want to really get the sense of your footing. Just like if you were to climb and tree, you want to make sure you have your footing as well as your where your hands are. That's it. I think we have one more set back and forward to finish. Good. Alright.

Go ahead and face forward and from here, once you've mastered these exercises and they've really been ingrained in your body and you feel confident, I would say it's time to move to the next step.

Comments

Excellent basics, reminders to use the glutes and even better balance challenges for all levels.
Excellent basics, with gluteal connections for balance.

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