I'm Kathy Ross Nash here for [inaudible] anytime. Doing our seven foundational reformer pushing the envelope, the sixth performer with the classical fluid reformer. With the addition of the front split lower and lift heel, this reformer is going to start pushing the envelope a little more to progress us to start adding in the next level of exercises. Once again, you want to keep fluid motion. At this point you should have a solid box and you should be moving all the exercises from your powerhouse. Let's begin.
Three or four Springs depending on your reformer. Fold fingertip to elbow. Lift yourself down to the seat seat. Bring your legs over, pull the stomach up. An N N, press one, two, three, four, five. Bring the right leg in. Stretch it up. One, two, three, four, five. Bend the knee. Change the legs. One, two, full extension. We did smaller movement before five.
Let's strengthen those ankles. A little double leg. Pull. One, two, three, four, five. Right leg in. One, two, three. No hands this time for five. Change left leg, two, three, four, five. Double leg pull, change. Pull the stomach back in. One, two, three, four, five. Bring the right leg in, stretch it up. Two, three, four. Keep the leg straight. Leg circle.
Stop at the top to stop at the top three. Stop at the top four. You're doing this on the metal ready. This really gets that leg anchored pushing through because pretty soon you're going to start adding the rotation to the leg circle. Bend the knee. Always do your change with the spring in extend and in two, three, four and five. Cross down around and one push you that heel, so nothing moves to keep that box strong. Three, four, lifted kneecap. Five rubbers. Pull the stomach in and up.
One down around, up to down, around up. Three, down around, up. Four, down around, up. Five, bend the knee in tendon stretch. Stretch out. Quick down, up. One, two, three. Don't let the ankles, that's what they're going to want to do. Six, seven, eight, nine, 10. Bend in, hook, hook, lie down the bar. Extend. Pull the stomach in and up. Inhale, two, three, four, five. Flex, lower two, three and change. Reach two, three, five. Flex, lower. Two, three, four, five. Inhale, exhale, two, three, four, five. Inhale. Exhale, two, three, four. Keep it up to four or five. Reach it up. Two, three, four, five. Lower two, three, four, five. Lift it to two, three, four. Anchor the tailbone. Five. Don't talk. Two, three, four. AA pool, which you're going to be doing at the bat at this time. Two, three, four, five. Reach two, three, four, five. Lift two, three, four. Bend in, up. We go on two Springs, add your straps, take the straps, place them over your arm. Having deja VU, reach over to here. Take the straps through onto the arm. Metal on the outside.
Make sure there's no twists in the leather strap. Sometimes it'll twist. It will make one side shorter than the other and it's hard enough to keep your box square. We want to always have equal tension behind. Open your chest. Lie down two fingers in all the way down. Roll up.
Place the straps on your feet right above the heels. Stretch out. Circle one. Go a little wider to three. Keep pushing in that strap. Four and five rivers. One, two, three, four, and five. Bend the knees in frog. One, two, three, four, five. Flex your feet. Soften your knees and Charlie Chaplin. Pulse two, three, four, five, six is really gets up mid line and engaged for when you're going to start doing your core screws and your long spinal preparation.
Knees go out, feet are out. It's tiny and it's about the out. Out, out, out. Squeeze those heels together. Press the heels together. You should be dying right about now and bend your knees. Open your legs to the side.
Give your legs that bend in and stretch open. Bend in, getting ready for all the sidekicks. Reach over your head. Don't do the stretch over your head. Pulling your legs there because your head pieces up. Roll in. Come all the way up. Swing your legs to the side football bar up at a spring.
Grab a pad and we're going to get ready for a little stomach massage. Fund into position. Roll down. Roll up.
Now let's see if I behaved. Yes. Roll
Switch with hand is on top. Fold my fingertip elbow. I'm not going to go in and out cause that's a lot to focus on. I'm just focusing on the lift of my spine is an introducing this rotation. Lift up, up, up. Now what I'm going to do is I'm going to actually go back to my long box on my short box because I am going to be, and I'm not going to use my bar.
Remember what I said before that I use the pole to help keep my box square. Now I'm going to challenge it. Why the long box? I'm going to go fully to lie down. So when I introduce the full release of the short box, which is a core or intermediate level exercise, I want to make sure that there's something behind me when I introduce this so I don't have that fear of falling into the well and my spine is fully protected. 90 degree angle.
Pull the stomach in and up and I'm going to rule all the way down and open my chest and you see everything's all good. Pull this, don't make in peel off. I've already done the roll up on the mat at this point and I'm introducing on the mat the introduction to the neck pole. So if you look here, here would be the introduction for my neck pole. Remember what you do on the mat correlates with what you do on your short box behind the head for flat, back and up and two and up and three and up. Four up, five up over two, three up over, two, three up, over, over. I'm seated upright now, not with my shoulders in front of my color, my hips, but with my collarbones in line.
And now twist and center, twist and center twist. Take one hand down behind you. One hand here, push down, push up and increase the twist because you're going to get ready to add the reach. Come to center, lift up, turn the other direction. Placed one hand, placed one hand, push it up so that you keep your spine long. Twist in the other direction. Center lift up. Lengthen, twist, hand down.
Right behind you. Push down so that you stay with your head in the center of your spine. This feels amazing by the way, and center lift up, twist hand down, hand back, press lift.
Lift to [inaudible] three walk to the ankle. Still adding the flex and point to get the stretch of the tendon. Before I go, still keeping the head in. Line a leg in line with my shoulder, head in the center. Now I'm here and I can go back down and release and come up. Find that position round. Go back, release, even stretch my arms, arms up, chin to the chest and my back is fully protected. Reach and take myself for a stretch.
Stretch. There's that front split that we've been doing. Legos up. Pull the stomach in. Lift all the way up. Flex reach, cross over cause soon I'm going to be introducing a lot of side bending and twisting. Other leg and up. Lift the back to lift back three flex and point. Keep lifting back every time you stretch the legs you're lifting the back.
Walk to the ankle, head goes down. Take the low back back first. Open the [inaudible] chest, release the chest, pull the stomach in her, take it back, reach the arms up, stomach in to the ankle. Hurt en stretch and this time take it back for a stretch.
All sir loose. Take your foot bar and place it up. Take your box and bring it to the side. Keep your box square and down. How we're going to come for the elephant. Fun. Stretch for the elephant. Hand, foot, hand, foot, right into position.
Lift those toes, dig your heels, push one, push two, push three. Walk your hands down the carriage bed so your hips are over, your heels. Hold back on these handles. Bend your knees and stretch, pulling your head through. And Ben. So this is going to getting you ready for your one leg at elephant.
With all of that back stretch in the back of the leg and stretch, stretch, stretch. Well if you look, you can actually see the picking the Apple [inaudible] hands here just like we did before in our knee stretches. I'm going to introduce my one leg at elephant like this so I have that curve and it's not about lifting the leg, it is about the C curve. Pull the stomach in other focus up. Toe is up one to keep that box square and come down. Lift both heels up all the way and in preparation for your one lifted heel.
Elephant with one leg pull, one pull to pull three keep the carriage in. Bring your knees down, pool the stomach in, and one to reach out. Three reach out. Four go far. Five, six. Keep the seeker of seven. Eight, nine, 10. Reverse the arch. Open the chest, soften the elbows. And one, two, three. Increase that range of motion for one day you'll be kicking your head. Six, seven. You always got to know where you came from and know where you're going.
Nine, 10 round in knees offs. Full stretch. One,
Now for my pelvic lift I'm going to go wider. Why? Because I'm getting ready to introduce my side splits. Tailbone comes up, press scoop one, press, knees out. Two press, three going. Upside's going to be introduced at this point. All those side kick series.
So I have to prepare my body for the stability of my side body as the knees are coming in and moving away. The ins, the connection of my inner thigh, that both legs are working equally and then eventually this is part of my long spinal massage where my trajectory is out. My legs are pushing an open. The pelvic lift is so important and roll all the way down. Up for my knees, my kneeling stretch foot comes up. Single leg, Paul. Stretch lower lift. Come up, open the chest. Stretch lower lift, come up, open the chest. Stretch. Keep the right heel quiet. Come up, open the chest.
Right from there. This arm reaches over for a side bend, comes down and rotates. Pull the stomach in. Single Lake Paul, getting ready for the side, bending and rotation that is to come. Or each lower lift. Pull it in, open the chest,
Open the chest in a backbend arm, goes to the side, reaches all the way over, pull the stomach in, hand goes down deep in the twist, and that's pushing the envelope.