Hi everyone. Today we are going to do a reformer tower combination workout. This is one of my favorite things to play with and be creative with. So you do need to listen to your own body and you definitely need to pay attention to the springs in your studio. The different spring settings make a really big difference.
So if you get to something and it doesn't feel like it's right on your equipment at home, please be sure to take a moment, pause the video, fix your springs to the way they need to be and then jump back in with me. We're gonna get started facing the tower. Oh and just keep in mind, it's a little awkward always getting in and out of these exercises. But the first thing we'll do is get the roll down bar. I have my feet on the headrest and I am on one red spring on this balance body reformer.
The thing I really like about this is the amount of control that you have to work with. So if I move too quickly, I start to feel that the carriage is bouncing a lot. If that's happening I'm gonna try to reel in my pace a little bit, and find more control so that I don't find either the roll down bar bouncing or the reformer carriage bouncing. This time, rolling down, I'm gonna take it into an extension. So I feel a little bit of support of the carriage right about at my bra line as I hang back.
Draw the chin in and come forward. Again, using a little bit of pressure from your feet to help you send your tail bone under, your lower back down. Take it back to extension. Chin draws in and you bring it all the way up. So in the process of doing that, I ended up scooting back a little bit because I was using such a good articulation of my spine.
So I'm gonna wiggle forward for this next part. It's gonna go through articulation of the spine, into this nice extension. From the extension, I'll lift the bar, lift my chest, draw the chin in and I roll back. Maintaining control but also moving with the flow. Let the bar come up.
Roll it back, the bar's going more downward as I go back. As I begin to lift from the heart, I lift the bar. From here, we'll reverse it. Take a moment to get your carriage to steady. First thing I do is reach out through the crown of the head.
Lift up through the heart, dive backwards, roll it in and come up. Lift and dive. Draw the chin, roll it up, one last time. Lift, take it back, draw the chin in and roll up through the spine. To come out of it, you're going to carefully bring your feet down, let the bar come forward, let the carriage roll back.
We're gonna take the spring on the reformer down to a blue. A little bit lighter. And then we also need to bring the roll down bar down. So I'm taking it to a low setting. It's about at my hip height, if that's helpful at home.
And I'll also bring the foot bar up. Lying down. When you lie down here, definitely make sure that you have space between your shoulders and the shoulder rest. And I did lower my head rest for that. Going for a nice little series for your core.
The next exhale presses the heels down under the bar. And as you press the heels down, I want you to think of pressing the foot bar up. Rise back up to a high tippy-toe, breath in. As you breath out, send your rib cage down towards your pelvis as you press your heels under but you're pressing your feet up as well. Inhale, rise up, high tippy-toe.
We'll do one more time. Exhaling, the heels down, pretty low. Now I'm just going to lift my heels about an inch so that I can keep the feeling of this left leg pressing up into the foot bar. That's giving me a nice connection through this waistline. From here, tuck the right food underneath the bar.
Eight, seven, six, five, four, three, two and hold. Go to the middle. Don't forget the way this right side is working. Reach the foot to the foot bar. Bring the other knee into the chest and we're gonna reach back and try to find that roll down bar.
The control is really important. As I let the breath out, I pull the bar down again. Eventually, I levitate. Now I inhale. Exhale, you're gonna lift your right leg to the bar.
Hold, inhale, lower it down. Up, lower it down, keep stretching the springs. Up, lower it down, find the foot bar, bring the bar up. Now you do have to release this roll down bar back. From here, take a deep breath in, exhale curl up.
Hands behind the head again. You send the left foot underneath the bar, bend the knee to come in. And it's a hop. Now I suggest landing maybe more on the arch than the ball of the foot. Because admittedly, there's some room for error, hoping off the bar, instead of the jump board.
As I bring the bar down, I'm using that left side to hold up my left leg. And I stand on the foot. Lift the bar up, last time. Pull the bar down, levitate. From here, keep reaching and stretching the roll down bar springs.
Exhale, left leg up, inhale, lower it down. Inhale, lift and lower, float the bar. Stand on the foot and let the bar come down. And come all the way in. Sit up, we're going into foot work next.
Play with the springs a little bit. I want the spring to be heavy enough that when you're on both legs, you have some resistance. But it needs to not be so heavy that when I may ask you to bring one foot off the bar and do one leg footwork, it's not so heavy that it feels terrible on your foot. So I'm gonna go to two reds and a blue for this. Foot bar needs to be at the foot work setting.
Lying down. Taking a moment in this position to connect the heels together. Think of attracting your sits bones towards each other. And without a overly grabbing and tucking, think of pulling your little cheeks closer together. Pretend there's a magic circle between your knees, think hug in on that circle.
Inhale, working through the whole leg. Bringing awareness all the way down from the heel up to where your bum meets your thigh. Take it all the way up. Come half way in, we pause. Trying to maintain neutral position with the pelvis, which is so difficult here.
We'll pulse above this level, one and two, and three, four, five, six is enough. We'll push to the top. From here, adding in single leg circle, press your hands down. Let's make this a full body exercise. Breathe and prepare.
Don't forget to press the left foot. Reverse, three times, today only. One, inhale, exhale, inhale, exhale, hold it, take it down. Six more in Pilates V. We go in and up.
Bend your knees to come in. Maintain focus and concentration. Bring your feet to a parallel stance, bird feet. Push to the top, inhale. Reconnect to the breath.
From here, pulse, up, two, three, four, five, six, take it all the way up. Just stay where you are with your left foot. Don't sag into your arch. Stay active, ankle, arch, heel. Bend with one leg.
We'll pulse, one, two. Now to the top. Here's where we get fancy. Right knee comes into the chest, like a passe parallel. Turn the right leg out, extend the leg and hold and be so excited for your hip flexors and quads that they're exercising.
And go to one red spring again. You'll also want a grippy. And let's get this roll down bar out of the way as well. I'm also gonna get this push through bar down. Or get it up and out of the way.
So, when you lie down on the box I suggest bosom on the box if that's available to you. So lie down. From here, walk your hands up. Find the pulse. Hold your hands about an inch lower than shoulder height.
Bring it to where you're in a straight line, from your head to your heels. From here, bend the arms. Hold, slowly come down. Again, we pull, hold, slowly take it down. So take the opportunity, when you pause at the top, to reset the shoulders off the ears and then straighten the arms.
At the half way point reset the shoulders. These are six small pulses. Up, don't rush them. Two, for more fun, hug the poles between the hands. Four, five, six, all the way to the top.
Lower all the way back. Bring your hands onto the frame and just hang and release. For a stretch to the side, walk your hands over. First to the top of the frame. Once your left hand is strong, put your right hand on the pole, left hand beside you on the frame and hang from that arm.
You can use your left hand as a little assist to give you a greater stretch but usually just hanging here is perfect. Now, I recommend doing this slowly, like I'm saying. Walk your hands over on the frame, to where both hands are at the top. Then take your left hand, hold the pole, right hand to the frame and hang and release. You can just barely use this hand as a little assist.
Enjoy that length that the spring beneath you is giving you. You're gonna come back, hang from both arms one more time. And then walk your hands down. All right, coming up. Take your sticky pad, put it on the front of the box here.
We're gonna start with a more traditional-type swan that you may be used to. And then we're gonna do what I call, the swan hopper. Which can kind of progress. So first thing we need to do is bring the foot bar up again and I'm going down to the blue spring, so it's a little bit lighter. Like I said, first thing is starting at just more like a normal swan.
So again, let's go for bosom on the box here. Hands on the bar and just straighten your arms. We're warming up for a little more exaggerated swan. So slide the shoulders down and let's just go right into it. Lower all the way down.
You float up, lower, all the way down. All right, so the progression. You have to stand up to do it because you need to get your pelvic bones right on the edge of the box here. And it's really good to have the sticky pad. And I'm even gonna bring my shirt up, so that I just have one layer of clothing between the box and my belly.
So I come down. So if you've ever done like the rocking swan on the chair. It's a similar concept. From here, we're gonna start in our high swan. You begin to roll the carriage back, pick the thigh bones up and from here, you're just gazing out as your legs lift.
Lift it up, one more time, take it back. Bring it up, lengthen all the way back down. Just walk yourself back a little, so you don't jam your head on the foot bar as you come all the way in. We'll come up to standing. We're gonna take it down a notch.
That was really exciting. Lower your foot bar down just to get it out of the way. And go back to the red spring, only. We'll get the sticky pad out of the way too 'cause you actually want it to be kind of slippery. So now, take your push through bar, and set it up so it's at this angle.
And from here, we'll have a seat on the box. Lean forward, get your bar and you start seated here. So, start as straight from the top of your head to your tailbone, as you possibly can. You're really gonna use your legs on this. Find an inhale to prepare.
Begin to push into the feet again, try to maintain that rounded shape. Sacrifice the shoulders to get this stretch between the shoulder blades. Come forward, once again. Don't worry, I'm not gonna let you do that that much. We'll do it one more time.
Push with the feet. I really like that feeling of using my feet to assist the movement of my spine. Now come up about half way. So, make sure you're not totally sitting up but you're in almost a teaser back in a way. Take your left hand, put it on the very center of the bar.
Your right arm moves out and you're gonna roll back for a stretch here. Come back to the middle. Other hand in the center. Reach the arm out and twist. Come back to the middle.
Take a second, decide which side of your body is your right side. We're gonna open the hand out. Take the right knee, move it forward towards the pole system as you reach back in opposition. It makes a huge difference. Come forward, and again, you're turning left, so take your left knee and shin and think move that knee and shin into the poles and then come back to the middle.
Open your arms out again, wide on the bar. Sitting up nice and straight. Really use your legs. Think push into your feet so much that if I asked you to, you could stand up. I promise I won't ask you to.
And pull and reach, lower your head, roll the carriage back and roll all the way up. All right, here we go. It's gonna get really exciting again. Take the bar down. You need leg springs for this.
Heavier, in my opinion, is better than lighter for this. But you really need to take your time making sure that you're using the right spring for your body. Like most of the stuff, using the tower reformer combo, this is a little awkward getting into it. Take the handles in your hands, or the straps, and have a seat. You need to think back to the series that we did of all the ab crunches and the hopping off of one foot and the way that you were connected through your side body to hold your legs up.
That's gonna be really helpful in a moment. Scoot your bum forward enough on the box that when you roll back, you'll be rolling over the box like you would on a regular teaser. So why don't even I do a little test run here? Gonna go back, all right. So I'm not quite where I need to be.
So make sure you note the position. I need to get far enough back with my lower back that I can actually pick my legs up and hold this position. So I'm trying to have a teaser feeling in the body, even though I'm a little lower back than I would be in a normal teaser, my position of my pelvis is exactly the way it needs to be. Extend your legs, breath in. Bend your knees, exhale, keep pressing up into the handles.
If you lose that, you're gonna be sad. Lift the legs up, breathe in. Bend the knees, breath out. Here's where it gets fun. Extend the legs.
Now, just like if you were doing the teaser the other direction with the handles, we're gonna lower the back first and then take the legs. Note the position I have right now. My toes are higher than eye level. They need to be. Now I take it back and release.
From here, I look forward to my toes. I need to get them up high, then I come up. Teaser that down, down, down and I release. Again, legs high, from my side body, just like I started the workout. From here, single leg stretch.
One knee into the chest and I switch. Inhale, one, and two, and exhale, one and two, inhale, exhale and I hold. Extend one leg out, lower the other one. I still have that slight bicep feeling with my arms. Exhale, switch, switch.
Bring the springs down and we need now to get our push through spring. We're gonna attach it to the high setting on the side and then attach it here. Turn your box to the side. I'm going over the silver poles for my body. And put your foot under the strap.
I'm pretty bossy and particular about the way that I like the position of the body to be on this. First of all, I like the foot really parallel in the strap so if the foot's like this, I've noticed there's a little more, like people don't feel as secure. So try turning it really parallel. I know sometimes the hip grabs. If that's the case for you, do what you need for your body.
I'm on the side of my left hip. From here, push the bar over and then use the assist of the spring as a tool to help you up. But more than anything to help you feel a little safer. So you go over, your range won't be exceptionally low but I love the way it kind of gives me a little bit of confidence. I'm gonna take it down again.
And now, I bring it up. All right from here, this is a little tricky, but you just need to reach and take that spring off, and let it go. Now here's the opposite of that. I go over and the weight of the bar actually pulls me down and then I've gotta work to get the weight of the bar up. And again, take it over, doing three of these.
Let it move you and then you do the work to bring it up. And again, take it over, this time, stay low, release the bar, hand to the head, come up and take it down. Up, take it down. Up, take it down, last and best. All the way up, and you relax.
All right, from here, spring it attached, hands to the head. Notice that I'm not sitting on my left bum at all and I am on the right side. The side of my right hip. I take it over and I'm pushing that spring, stretching over and then I come up. Taking it over, two, I move and use the spring to assist me up.
One more time, taking it over, and I bring myself up. Maintaining focus and concentration. All I'm gonna do is release the spring. Bring the hand to the head and now I use the weight of the bar to help move me over. And then I have to pull the weight of the bar to come up, over two, bring it up, here's the third one, we take it over and you're gonna release it, hand to head, you come up and down, two, three, take it down, last one.
All the way up and relax. So, moving on, we'll take the box away. We're gonna take the spring back to the blue spring. This one's really tricky to get into. So, you have your leg springs here.
You will have to kind of jump off the bar to grab them. So here's what's happening. Lie down, straighten your legs and then kind of do that hop and you try to find them. I did it on the first try. So you're going feet in.
Let's do it again. Bring it into a more parallel. Now open that out, work your heels together. Make sure you enjoy that squeeze of the heels, there's a lot of fun in there. Now, begin to lift your feet up and you pause.
Notice my feet are just about over my hips. Never any further than that 'cause there's, I want you to really maintain neutral. Before you lower your feet, activate your feet into the straps from here and lower that down. So here's another example of you've gotta move with a nice controlled pace, because your springs will start to bounce if you don't. Work the heels, open the knees, press down, down, down.
Again, float the thighs, work the heels together, really get the heel squeeze and press down. Just one more time today. Float, nice control. And press down, down, and we hold. Now this is so convenient, there's poles right here.
You're gonna bend your elbows and pull your carriage all the way up to the top of the frame. You'll feel it hit. Use the poling if your body up into the frame, or rather the carriage, up into the frame, as a tool to help you set your shoulders off your ears. Think of your elbows being just a little bit wider. I am working my arms and loving it.
You'll eventually end up rolling and you're just going to as gracefully as possible, come out of this. So foot comes out, find the bar, other foot out. Release those down and come all the way in. We'll come up now and go ahead and get your jump board. So we'll have a little bit of fun with jumping.
And we're just gonna put them on the floor because for the next exercise, we'll be holding the poles here so you just don't want anything in your way. So, if you have anything there, get rid of it. We'll jump on the red spring today. And if you've never played with this, I really prefer to jump with my headrest up a little bit. It helps to kind of counter balance my body so that my legs don't feel like their hanging off my torso.
Have a little more support. That may or may not work for you. But I'll have my headrest up. Actually, I just want it on the middle, there, all right. So, lying down.
Just bring the right knee into the chest. We're going back to the focus that we started the workout with. So if you can think back to the pressing up of the feet into the foot bar. Go ahead, my left foot is on, my right knee's into chest. We'll start with alternating prances.
I want the left foot to have an energy of pushing up into the platform. I jump and think push. Jump and land. Really trying to connect through my middle as I do this. (deep breathing) We're doing eight sets.
That was six, seven, last landing on the right leg. Now, put your left foot on the bar, on the jump board and we're gonna jump with both feet. Use this feeling. It's harder when you jump off two feet than one. So we jump, hold and land.
Jump off the platform, jump and hold the poles. You go hop, grab the poles, knees to chest. From here, pull yourself all the way up to the top of the frame. If you don't do that, it's gonna feel like it's icky on your shoulders. You have to bend your arms and get there.
Reach back for the foot, take a moment in this position. Lift your chest, draw your abdominals in and consider the option of tucking your pelvis. It probably won't move a lot but it's the idea that makes such a nice difference in the way the stretch feels in the quads. Big inhale again and exhale. Release the foot down, bring your left arm up to your ear, nice inhale, side bend over as you let the breath out.
Bring yourself all the way up to standing, bring the arm down and you're cooked for today. Thank you so much for joining me. I hope you got a good workout, I did.