Hi, I'm Kathy Ross Nash and we are doing foundational reformer number six, the flowing classical reformer. This is what we've been building up to for the entire workout. We're going to move through this. I'm going to try to behave and describe what's going on while we're doing it and keep things moving. You're going to begin by standing by the side of your apparatus, right where the bed and this ends and begins.
You'll have it on three Springs or four Springs depending on the tension up your Springs. You're going to fold your arms fingertip to elbow. You're going to lift yourself down. One seat is on the carriage, one is off. Without using your hands, you swing your legs over and roll into position. Drawing your feet to the center of the apparatus.
The heels meet in line with the tailbone. The knees are shoulders with apart in line with the alignment of your heels. Your center of your foot arms are relaxed and down chest is open. Powerhouse is lifted, and we're going to do 10 of each footwork pressing through the entire ball of the foot. One. Inhaling, exhaling. Inhale for two. Exhale for two.
Inhale for two. Exhale for too. Last set. Inhale for two. Exhale for two. [inaudible] small double leg change. Inhale for two heels together. Knees together, balls of the feet together. Inhale, exhale. Inhale, exhale. Last set. Inhale. Exhale. More. Double leg pulled to change.
Place your heels on. Inhale, pull those toes back. Exhale for two. The feet are flat as if standing on the floor. The heels press together, the balls and the feet press together. The chest is relaxed, the breath is deep and easy, not in the throat, but along the back of the ribs.
And last one, small double leg pulled back to the first foot position. Glue your heels arrive deep and deep and lift up. Up, down, down, down, up, up, up deep and deep in. Lift up, up, down, deep in deep, but lift the kneecaps up. Up, down. Two, three, up to three. Up, up, up, down. Two, three, up, up, up. Bend in hook. Take your handles. Stretch. Press into your hundred. Inhale to four. Five. Exhale. Two, three, four, five, three, four, five. Exhale, two, three, four, five, three, four, five. Exhale, squeeze the lungs out and fill the lungs up and out
Exhale, reach the headphone forward. No tension in the legs. Press the heels together, the two legs becoming one deep. Reach through. Bend your knees. Two handles into one teaser up. Choose Springs off two Springs on. Step to the back.
Loop the straps on your arm
Roll down simultaneously preparing your straps for your feet. Press out circle. Keep pressing in the strap. Open the chest. Smooth even circles. Seamless rivers down one. Push through the strap. Don't release it as they rise. Keep pushing out, pulling the stomach up as the legs lower.
Incorporate everything that you've built to glue the heels together. Bend in the knees. Stay in line with the strap. They will guide you. Make sure that the straps move evenly, and even as you bend your knees, you're pushing into the strap, pushing into the strap. Bend the knees, extend the legs back up over the head. Two straps come off at the same time. Bend the knees in, roll up. Bring your foot bar up. Add a spring.
The hips and shoulders are in one line on three Springs. Take your hands back. Open the chest out. Lower lift
Use your box to lift your box. Place the pad one hands with away. Put your bar feet go right underneath the double strap. Press out, pushed with the heels. Hand around the waist. Roll the low back back holding curl up and over. One low back, back. Elbows. Draw down towards the knees to come back up.
Draw your elbows towards your knees. Push through your feet. Pull the stomach back. Draw the elbows towards your knees. Take your bar. Reach forward. Hinge center. Reach up center.
Reach up center slightly in front for side to side. Reach up over two, three up to three. Anchor the left. Tip up to over. Two, three up. Three over two, three up, three over two, three up twist and center. Lift, twist and grow taller. Get taller, each rotation left and center. Lift and center all your fingers in one plane and center. Take the bar underneath. Hug the right leg up into your chest.
Sit up tall, throat away. Not a big deal. Leave it up. Flex point, flex point, flex point. Walk to the ankle, head to the knee. Take it up. Stretch, bend your elbows, stretch, shave, head to the knee, right to that inside of the knee, and then lift your back up your leg, up, up, up. Flex. Pick your Apple. [inaudible] bend in other side.
Engage that strap hip comes forward. Glue it in one. Lift the back to lift the back. Three flex point. Flex point, flex. Walk to the ankle. Box stays. Square head goes to the inside of the knee. Go back, stretch, blatant stretch. Pull it in. Stretch. Pull it in.
Lift the back up, up, up, up, up. Point. Lengthen. Shave on the top. When you pick your Apple, bend the knee, hug it in off foot. Bar goes up. Strap and pull in the center box goes off.
Chose up in one into in three, in four, in five feet. Go back all the way back. Knees to the carriage. Ten one, two, three, four, five, six, seven, eight, nine, 10 rivers. One, two, three, four, five, six, seven, eight, nine, 10 Roundy's off. One, two, three, four, five, six, seven, eight, nine, 10 at a spring. Lay down to run. Nice and easy. You worked hard.
The beautiful thing is is that you build that reformer to 1520 minutes. No longer spend 1520 minutes on your reformer, 1520 minutes on your mat, and then another 10 minutes working the system throughout your studio. Why position out in N two three in M, four inN , five inN , six in N seven and N eight in N nine N 10 in in draw your legs together. Take one spring off, single leg up. Press lower lift. Come in, open the chest, reach it.
Lower lift, open the chest, scoop the stomach. Lower lift. Oh, pin the chest, scoop back. Remember, you don't have to add that lower and lift. I do because we need ankle strength and stretch and we do it at the Swedish bar at this level, right? You go to the back of the ladder barrel, you go to the Swedish bars and we do the lower end lift. So we work on the ankle stability and strength and alignment. Stretch, lower lift one glorious stretch forward.
Open the chest, open the hip,