Hi, I'm Andrea and today we're going to look at some fundamental exercises with a specific premise in mind. In our plot is exercises. We're really going to look at how they're all different versions of each other. And if we distill down the choreography of the exercises, we're basically gonna focus on the oppositional reaches a or sometimes called the two way stretch. And today we're going to look at a workout with a lower body focus in mind. And so I've kind of distilled down the upper body choreography into what I call the reach. There's a video that just focus on the on the reach as well.
And then this video is going to focus on just the lower body where you're going to try to be standing in your lower body regardless of what kind of choreography you have. In the exercise. I have Karen and Ethan, my friends with me, and we're going to start. So stand close to your reformer stand really tall. You're going to sit without the use of your hands on the very end of the carriage and lie back in one motion. Your feet go onto the foot bar. So I love the Joe Palladia starts us off in a really advantageous way to stand on our feet and we also have so many repetitions of them. I don't think that can be an accident.
Sometimes it'll be helpful to take some springs off. So Ethan, I'm going to let you be on two springs. So just be careful when you press out. And then Karen, I have you just on three. So basically less springs equals more you. So go ahead and gently press out and then push on the bar and come in and really kind of try to stand on the bar even if it has has to be that you stop the motion of the carriage on the way in. I don't mind at all.
Do One more in this position. And now stay there with your legs straight. So go out again, stay there with your legs straight and stand on the foot bar and then bend your knees a little bit. Come in halfway, stand on the foot bar and hold it there. Yup. And now keep standing all the way in.
And then we'll go to the arches and then push. Yeah. So I can see what's happening. All of this, the, the center comes alive when the standing. So let's go to the arch physician and just kind of do that same thing. Yes. And it might make the rhythm of it slow down a little bit, but we're, we're really using this idea of standing and just focusing on the lower body as a little bit of exploration to see what it does for our workout. Nice.
And so now all of that pushing and standing, now you've got nothing here to, so you're going to pretend that as you come into your hundred, you're going to stand on your feet wherever they are. And then con yes. Yeah. If your knees like to lock, let them relax a little bit. Yep. And then really, let's see if I can do this. Stand on me. Ooh. Stand on me. Oh, how is that? Okay. I didn't fall over, so I was, I was good.
And actually I'm going to put the two springs in the middle and the two sprays in the middle is just going to make the transition to one spring. Eventually when we get to the pulling straps, just really very easy.
Right. And then when you finished your circles, you'll return to the frog, grab a set of your handles, the wooden handles, grab them in one hand, use your other hand to unclip the black straps and just don't drop anything on your face or throw it across the room.
Okay. Hang up the handles for yourself. Step off. You're gonna take one spring off and get the long box
So Joe just expects you to be a really quick learner. Once you get to stand, he figures you can do it in anything in any scenario. Okay, so do your best to stand in your lower body. And let's do the three of the pulling straps and three of the tee
Yes. So now keep standing on the weight of your foot on the ball of your foot.
Put the strap on the ankle and then press the leg apart. Yes. And just relax your feet, your toes for a moment. Yeah. And just feel like you're going to try to push the heel forward without Bret cranking the toes back and they'll want to do what they do. Of course. Yes. Okay, so you're going to pretend to stand in the straps and let's start with the round physician. Send your standing first so you kind of have something to pull away from.
Ooh, that looks very nice.
They're not speedy, they're not slow, they're just consistently moving.
Make your, make your grip because the stomach is reaching to the bar, not because you're standing on your hands. Yeah. Easy in your knees. Yes. Push your heels down into the carriage as much as you can. So you'll push down to go out and now you're going to push down so your stomach can go up. Yes, dude, that was a very nice, a nice working noise. You did that. That was really good. Um, do do about eight.
So we don't get sort of straightforward standing like the elephant, but we do get the foot against the shoulder rest.
So let's stand in the spring and you're going to earn the carriage and then you're going to go out and back 10 times. Yes. And especially on the way in. Keep pushing out to resist it as you come in.
Yes, lift up your elbows, lift your reach, push your feet on the floor, and then actually let's actually reach up. I mean like, like stomach massage, not all the way up, but forward yet. So you're gonna make your upper body lift as you push your feet on the floor the whole way down. So you'll push in your lift, keep pushing, keep lifting, keep pushing, sit with control as much as you can. Very nice. Let's start with the roll up because actually let's start with the rolling back without the strap first, because now you actually can, in the rolling back, you get to put your feet on the mat and then we'll do the roll up where you don't get that luxury. So lift up, stand on your feet and just as you do the exercise, you can go back halfway or back all the way.
Keep those guys the toes. They might want to do funny things. Yeah. Press your big toes down.
That's plenty of those. So now let's change game changer. No, touching the feet to the floor. No, no. I mean, oh, the roll up. You're correct. Yup. Okay. Use the pole lie all the way down. And then now you're in this position that is similar to when you stand. So find the standing position, stretch the arms back, bring the arms up, stand on your feet and lift yourself in the roll up.
And then roll down. Did that get that
And let's take a moment actually to put the feet on the floor so that you can kind of push on your feet to feel a little bit of your stomach
I mean the single leg pole. And so now when you push that leg out, you're gonna stand on it and push it out there. Yeah. So you're trying to pull the leg
And then you're going to put your arms around those poles and make fists. Yes. And I shouldn't be able to pull those so that this is anchoring you in here. Yes. So actually reach the arms out to the side for a second. Stretch your fingers out. So pretend that your arm starts in your back and then make your grip and the pinky like fire up that muscle so that when you're in this position, this is what's getting extra work, not the shoulder.
You could even make this come down a little bit like, yeah, like showing off the goods. The powerhouse. Yeah. Okay, good. So and your heels are great and lifted. Let's have you, yeah, let's try this foot port position first. Or you know what? This is a bit of a, you know, a fancy foot position and since we're working on standing, let's actually have the legs together. The balls, the feet together. Yeah. So it's more like a normal person standing, not a polite person. Okay. So your job as you resist and stand on the pedal is just that your back never leaves the back of the chair. No matter what happens, you're going to do 10 so pull this the stomach back as the yeah. As you send the legs out. Exactly. And resist it back in
[inaudible] and close it all the way. Yes. Yeah. So make more of the of the bringing it up, not so much of the going down. That's lovely. Do you feel that pretty much everywhere? Yes. Okay, so let's just do, you can also do this one leg at a time. So a stretch one leg out and now pretend. Try to make that feel exactly the same even though there's no other leg with it.
This is the squats, sometimes it's called skiing. And we're going to put together actually both upper body reach and lower body reach. Now because this is a pretty good example of all that, and it's going to help us to do the exercise even better. So stand with everything against the wall, your heels, your hips, your shoulders, your head. That's great. And then probably some of your back is not touching the wall. So just walk your feet forward as much as you need to so that your all of your back from your hips to your shoulders and your head might even touch. Yes.
Do that two more times. And usually if you don't pull your stomach in, it's kind of a bumpy ride up the wall. Yeah, that was my sweat. One more.
So Ben and then stand on your feet. Press the floor away, press the wall away. Do One more.
So you're almost like plastering yourself in the wall. So bend and reach.
And now you're going to press the air down, press the wall away. Press the floor away. Good. Do One more like that because it was really nice and glorious. Yeah, reach, reach, stand on your feet. Stand on your feet from way up there, and then push the wall away. So now keep sliding up the wall, but walk your feet back. Yes, your back may leave the wall, but you're trying. Yes. Get the heel all the way back. And so now use your muscles to undo any long gate, but contours of your body.
Try to make you the shape of the wall really nice. And now keep that idea up and forward as you press your arms in the wall and you're gonna remove yourself in one solid piece of steel from the wall. Let your arms relax and then you are finished. That was a lovely job. Thank you so much for watching. Bye.