Hi, I'm Mariska from fuse. Pilati is in Washington DC and I'm here with Casey and Mary and we're going to do a reformer workout. Um, we might consider this workout a hamstring focused workout, but we're going to do a lot of backside of the body and then some just other stuff. And I'm going to throw in an old Julian Littleford exercise, which you may or may not be speaking to me afterwards because of it, but it is a really good workout and I'm also going to do a variation of a back bend. That is my cheat on how to get into it if I don't have a teacher there with me. So we're gonna start with headrests down and then go ahead and come to lying down on your back. We have three red springs on currently. You could do this on two red springs, but like I said, there's a lot of hamstring exercises in here and um, this is also a hamstring exercise.
And you want to feel that your body is really heavy into the mat and that you feel a lot of heaviness in your sacrum. And also in your shoulder blades. There might be a little bit of space between your low back and the mat, which is totally fine. We're gonna do four more here. Here's two and three and four. Come all the way into the stopper. Nothing about your foot shape is going to change. You're just going to lift it to your heels. So heels on, toes or off, um, heels together, toes apart.
You're going to push the carriage out and then try to come back into where you were, which is not all the way into the stopper. We're going to do that that 10 times. Here's to and pull in. Here's three and it makes sure your ribs are kind of not popping out. Skits. Want to make sure that you have that length through your low backs to safer for your low back. Whose counting? Mary's county. It's five. They have five more.
So we're going to stay working on legs. We're going to do legs and straps. Um, partially because my arm stuff is single arm and I think it's just easier to do it in this order. So we're now in two red springs. You could also do a red blue. You're going to go ahead and put your feet into the straps, however you like to get in them. And we're just going to start with a couple of frogs because who doesn't love a frog? Heels together, toes apart, legs all the way straight. And just go ahead and start bending your knees in and you can go as far in as your tailbone doesn't lift off. And then press that bend in. Good and push out. Good.
I'd be lying. We're going to take both legs together, open them out, don't move the carriage and then squeeze. Come all the way back in. Open them out and squeeze to come back in. So maybe I'm want to go. We're going to do single leg, a little preview. Maybe don't go as wide as you possibly can. You're just going to kind of have to control how wide you go based on how much your obliques can control it. Pause at the top right, like only goes out.
They're directly above your hips. Now the carrots will move. You're gonna take your, the shape of your legs and roll it over. So end up with thighs above your eyes. So from your tailbone up, you lift it up. Try Not to change the shape, lay your spine back down so you're keeping the tension in the straps as you lay all the way back down. Beautiful. You guys should be like fitness models. I'm going to do, I mean they are, but they should be. Go ahead and lift yourself back up and over and then back down. We've got one more before we do our fancy last thing.
Go up and over last one and then push your leg forward. As you lay all the way back down, let both legs go straight. Reach your legs up towards the ceiling and then just grab hold of the straps and give yourself a little pull just to get a little bit of a hamstring release. You know, just in case you maybe felt your hamstrings just a little bit on that one. Go ahead and take the straps off for a second.
Start by pressing your right arm all the way straight down five times. And your goal is that when you're pushing your arm, you're not letting your hips pull from one side to the other. So here's three good and we're just doing five, four and on the five we're going to keep it down. So on five you stay down, bend your right elbow, extend your right arm, extend your left leg at the same time, reaching both out and then bend to come back in. We've got five. Here's to reach out and bend, reach out, and Ben, two more like this.
I want you to start kind of up and then we'll have your hands up in your chest up. So pull in, you come in with your chest up and as you press out, think about dropping your chest lower than the box, lifting your legs up beautiful. And then pull to come all the way back in. Really Nice. And then we're going over. So your legs are gonna lift up, up, up, up, up. Really diving down. Getting a nice stretch through here and then lift back up. So you're gonna try and get that stretch through your shoulder blades.
We're going to do, I think, let's do six. Here's three. Dive, lift your legs up Nice. And then reach back up. Couple more. Reaching over. Think about getting your legs as high as you can without arching too much into your low back. Just think about firing your glutes and Oh my God. Hamstrings to get your legs up there good and reach out and then come all the way back up. You can bend your elbows. There really is no beautiful way to get into this.
You're going to come into a plank on your knees, on the box with your hands on the foot bar. So once you're on your knees, you want your hands to be directly underneath your shoulders and then you're gonna push your knees back so that you're basically in a plank on your knees and you might think, oh, we're on our knees. This is going to be so much easier than regular planking, so much worse. So make sure you're not arching your low backs. You're really pulling everything in from your shoulders.
They'll probably get me before they get you. We'll do a couple more times, reach out.
It's super comfortable. So good luck. Okay. But your weight is really on the left. Now you're gonna take this scoot forward enough that your left foot can be hanging off the front. Yep. And then you're gonna put the strap on your ankle. I know, right? Like why did we not think of this? And then this foot is hanging down on the floor. Okay. So think about it.
And this leg is all the way down. Kneeling. Yep. So you're, we're really comfortable here. We're sitting all the way upright. Arms are forward because you can, and then I want you to take your leg and just do internal and external rotation to move the carriage. So you're going in and out. Nice. Isn't this like a very pleasant way to do this exercise and not feel like you're gonna fall over? Right. This is why sometimes you have to steal ideas from your friends, go in and press out. The next part is in his, it's mine.
It's like he has another variation. That's really awesome, but we're not going to do that. We're going to do my main variation. Not that this isn't mean. I feel like it's very effective.
You might need to lean back a little bit. You might not. It's going to depend on you. I want you to not move the carriage and lift your knee up 10 times. See now you're making faces. Two, three, four, five,
Go ahead and lie down on your pelvis and Hook your heels so you scoot all the way forward so you're basically able to float in space. Good. I like that. Hands can be down like don't go crazy first. So your heels being hooked. It means you're pushing up with your legs to hold on. Bring your hands kind of just behind your ears and we're just going to hinge forward at the waist. So you're folding over and then lift back up. We're going to do eight of these. Here's two good and lift up.
Here's three and up. Here's four. I've got four more like this. Then we get a little break down. Up One, down, up two. Does anyone feel their hamstrings? Yeah. Okay, good. Down up three and down. Up Pause. Hands can come down. Just let your legs lower down a little bit.
So you release that. So now we're going to do single leg. What what we're gonna do is take your left leg and hover it over the foot bar. Think happy thoughts. We're just going to do for each side, hands behind your head, and then you're going to fold over and lift up one good fold over and lift up to fold over. Lift up three and for, and let's just get the other side done. Switch feet.
And then as you round back, you let your arms lift up to shoulder height. So you start here. So getting some nice back extension. Exhale to round, back. Good. And then as you come up, you're going to press your hands down to end in that little bit of back extension. Good. And then exhale as you reached back, arms reach forward. Beautiful. And then come all the way back up. So we have two very strong women who both don't mind doing backbends. So we are going to do some back bending here. So if that is not your jam, then you come back to this. We're going to go back. Pause. We're not in the back bend yet. I'm just giving a little prequel.
You're going to lower your hands down. Touch the box, lift up, arms by your ears. Lower back, down, down. Touch the box and lift up up by your ears and lower back down. Let's do two more. Down and up. Up and down. Last one like this. Down. Lift up. Go up and down.
Round to come all the way up. Hands on the box. Extend your chest. On this one we're going to go into a little bit of a back bend. Um, some people did not learn this in their teacher training. I didn't learn it in my first teacher training. Those handles on the side of the box are your rescue system. If you feel like you get stuck and you can't lift up without lifting with your back cause you want to be able to pull in and lift up.
As long as it feels okay for you, you reach back. And this is also sort of warming up for an exercise that's coming next and then you'll go ahead and come back up. Good. And last one, not next, but next. And then go ahead and one more time round, back and reach. And remember arms lead, head follows. Make your way all the way back up from here. Just go ahead and fold forward. Reach towards your feet. And they're going to slowly make your way out of that.
We're going to put the boxes away because we're done with them and we're going to take all of the springs off the carriage. So we're coming to no springs. Obviously if you have no springs you could just go flying across the room. So you're going to be very careful when you get onto the carriage. And we're going to do a variation of knee stretches with no springs on at all.
Okay. So from there I want you to push your legs back and then exhale, pull them back underneath you. And again, there are no springs, so don't go crazy. Press back and exhale, pull in. We're doing 10 this side, we're also doing 10 the next side, but just in case three. Good pull four.
I know you haven't lost count.
And we've got the last one and 10 we're still going to have no springs on the carriage, but we're going to turn around to face the opposite direction. And you're gonna have your hands come to the frame and your toes are going to tuck under and you're going to come into a plank with your hands on the frame and your toes tucked under on the, Yep. So you're just pushing into the ball of your foot on the carriage. Come into a plank from there. So if you, different reformers are different on some of them, the way the carriage goes, you will like hit your som and that is not a fun feeling. You only do it once, but just to try to not have you do it ever have your thumbs with your fingers. So bring your thumb to finger site. Okay, so we're going to pike the carriage towards you. So lift your hips up. Good.
So like think tricep extension. Yes. And then again, hinge forward. We're going to pause there at whatever position you can can hold, see if you can bring your arms to a t. Beautiful. And then back towards your hips. Just three more reach out. And then I promise we're done. And back reach too. And back. And last one, reach three and back.
And then go ahead and make your way slowly all the way up. And then you're going to unhook your heels. Take a breath. If you need a breath, we're going to come to a red and a blue spring for them. It's also for me. So I feel like we're like roughly in the same size. We're going to do thighs stretch, which is kind of light for thigh stretch cause sometimes it's up to three springs but we're going to take it into the back bend.
Serina start with knees all the way up against these shoulder blocks. And also just another thing here, if you want more space, which I actually often want more space, you can gear out the carriage, hold on to the straps and kind of hold onto them, not on the straps, but above the straps. And we're going to start with just like three size stretches. So nice length in front of your hips. You're going to lean back. So going back, you don't have to go crazy far back and then lift yourself back up. This is the worst named exercise and all applaud his stretch.
Don't trust anything named stretch in the PyLadies world. Lean back and lift up knee stretches. Am I right by a stretch? Okay, so again, we're going to lean back into our size stretch and then lift back up. And then on this next one we're going to do is transfer the straps to one hand. Now if you know another way to get into this back bend, you don't have to do that. You're going to lean back and then reach your arm up and overhead behind you.
I feel like everyone needs and earned a child's pose after that one. And we're in our home stretch. Um, I think that the spring is going to be a little bit too heavy on a red blue. So I would say doing one red, we're going to do, um, the control front with your feet on the foot bar and your hands on the shoulder blocks. They can also be on, you can also have your feet on the wood and your hands on the carriage, whichever you prefer. I like to get into it from a lunge. So go ahead and turn and you're just going to stand on the carriage. With your hands on the shoulder rests.
If you want to make it a little bit more challenging for basically everything you can pike your hips up at the same time as your prancing, which is like making your brain have to work super hard. Or You could just pike or you could hold in that position. We're just going to do a couple more breaths cause everyone's sort of doing a different thing. And then on this last one, you carefully make your way back onto the carriage, so foot onto the carriage and then come all the way back in.
So you do want the care to be all the way into the stopper on this because it's a little bit far. If you're on the shorter side, you might need to lift your foot bar up. Or if you have one of those moveable foot bars, move it in a little bit. So you're gonna have your hand soon, arms to a tee. Just make it pretty. Reach out, come to the foot bar, reach your outside leg up. Now think about pushing with your carriage leg out and try to drop down to that hip. And then you're going to lift yourself back up.
Good. Press out and lift yourself back up. Good. Let's do three more outs and back up. Good. Out and back. Up and last one out and back up hold. You're going to reach your top arm forward, bottom leg back, and just kind of arch back towards your back legs slightly. Beautiful.
And then come all the way in and then carefully make your way out of that. And then one 80 to face the other direction. Good. So arms to a t, find length through your spine and then reach over towards the foot bar. Let that let your outside leg lift off. And then we've got, I think about six where you're going to lower down and then lift back up. Nice. Lower down and up.
Good. Trying to keep your shoulder depressed but not sad. And lift back up. Three more. Down and up. Last two things. We're doing our stretches, so just so you know, down and lift back up. And then we're going to do the um, the up and then just the sort of arm forward, leg back, arch. Beautiful. And then we'll come all the way in. We'll stay on this spring weight of one red. And then let's just turn to face to kneel on the carriage.
So leg back as you're sort of lowering yourself down. Good. And lift back up. We'll do two more like that. Lower down.
And then go ahead and you can do a couple out in, in on that side. And last one we'll go out and then come all the way back in and we'll switch legs. So first we did three that were more hip flexor focused than three that are more hamstring focused foot on. Keep Your Shin attached as you push your right knee backwards. So you're pushing your knee back, dropping down, dropping down, dropping down good. And then lift to come back up.
Trying to keep your hips as square as possible. Good. Lower down and lift to come back up. And last one like this, lower it down. Now hands on or hands off. Go ahead and press yourself into more of a split stretch.