Hi everyone. My name is Victoria Gunn and I'm here with you guys and polite as anytime, once again, uh, and I will be teaching a reformer workout. And today we're going to start with standing warm up for our legs. Footrest is going to be down or foot bar we should say. And we're going to have one blue spring.
You're going to place the left foot is basically right where the reformer ends and the right toe where the carriage starts, you're going to feel nice and tall. And from here you're going to gently extend the right leg back and come back and forward. So from here, trying to fill nice and tall and don't do much with your upper body and with your arms. Just feel the right leg is going back and forth. We're going to do three more times. This is four and five. One more time. Six. We're going to repeat the same thing. Bending the standing leg once again as you guys seen it.
Hopefully you start to feel the standing like working and getting warm up and back and up. Last two and last one and come up straight and we're going to do the other side. So from here, once again, find the edge of the reformer, the carriage place, the left toe on the carriage. And from here we are going to push back and come back and flection and back, extension and flection and three Phil, nice and tall. Four and five and six. And Ben, the standing leg feels really nice and grounded on that leg. Make sure that you not leaning back to push. Stay on near standing like three and four and five and six and come up. Let's combine the two and band and two and three.
Keep your arms nice and quiet. You can even put them on your waist if you're like to and last one and come up. The reason I kept telling you to keep your hands quiet. Now we are going to involve them, so we're going to repeat the same thing. We're going to add spinal rotation and arms to the same exercise. I hope this remind you of something that you do every day all the time, right?
Find your length. Start with crossing and back. One
Now we're going to do combination and band, the standing leg and band
All right, here we go.
Don't lose your short. I just felt my short was coming down
Traditionally we stay close to the shoulder rest. I would like to stay right in the middle of the carriage and keeping one blue spring. Still, I haven't changed the Springs and I'm going to bring the hands on the frame of the reformer right in front of the carriage. When the carriage ends and placing my hands, their thumb is over. The reformer frame, not insight from here. Shift your weight forward little bit.
If you're having a hard time to sit like this, don't worry. We're going to be actually doing a lot of movement patterns, inflection, so you will be probably able to sit this way. But if you can't, you can always, you have a choice to bend your knees. So fill nice and tall. We're going to do single strap on the right arm, only from here in health. From your nose XR roll down and inhale, come up and let's do just three more just to move the spine. And third one. Beautiful.
Flex point down, up and under. Last one, flex point under and come back and just breathe. All right, now the abs. We're going to do some sideline, serious for our legs. We're going to add one red. There's going to be one red one blue Springs. You can always make that adjustment though. If it's too heavy, you can make it a little lighter. When I'm going to start is placing my right elbow in front of the back, shoulder rest and the hand down. I'm going to bend my knees, bring my hip with the same alignment with my elbow.
So I'm a one straight line with my spine and place the top foot, the right foot on the bar. Feel nice and tall. Right in here. I want you to notice I can move the carriage still without moving my leg. Do you guys see it? So I'm really lengthening and I'm stacking my hips on top of each other. I'm not letting pressure to push my hip into my body this way.
You have to adjust your hips. You can be in the middle and this is the second exercise. I'm just going to show you this way to do it. The heel is same alignment with your hips and from here you're going to come on in and when you go out we are in the dorsal flection again and both leg does X sternal rotation. Come back into parallel and bend and to external rotation and [inaudible] and go back to get her external.
If your hips going back too much, make sure adjust and bring your right foot forward. So from here, hands going to be in front. So you basically extending and hence forward and you're letting your wrist actually come forward. Then when you drop the heel, you extend your hand and then from here go up and come back in and Xcel out in hell, XL in hell. Exa in hell. Xcel, calm back in starting and reach out. Flex point. Go back two more. We can start to add extension and rotation of your spine.
Now if you're going to do the other side, some turning my back through you guys. All right. From here, the first one left foot in front, right foot flex. We're going to extend. We are double checking, making sure Rina collapsing. We feel nice and tall and come back in and extend and too good. The foot in the bar really flexes.
Beautiful and I'm extending in here. Flex the foot. External rotation, both legs come back in and and, and to externally rotate and in three external rotation. Parallel four, come back in two more. Beautiful. Keep the hips stack on top of each other. Last one and come back in. All right, go back to your elbows. Make sure your hips in alignment.
Kneeling on the reformer. You're going to take the red spring out. We're going to do with one blue only. From here, I'm going to place my right knee between the shoulder rest. Actually the right knees in front of the shoulder rest my shin is between the shoulder rest and I'm gonna bring the left foot in front of the carrot. So each knee and the feet is correct.
Alignment with your hips. From here with your right hand, you're going to take the straps and find your position. Fill nice and square here. Make sure this is going to Ricard a balanced challenge. If you feel comfortable, do this exercise. If you're not, you can even hold some type of appall with your left hand to do it. So from here we're going to start both arms forward
Then all the way up and little bit side flection and come to straight to the T shape and next year hips. As you seen the cart moves back and side flection little bit more than to decide. Just reach up to the ceiling and come back to the T. third one.
Last one and up and rotate. Continue breathing and exa
From here you're gonna open to the T and up to the side flection. Come back to the T and forward fill. The carriage is moving up smoothly and pauses and down smoothly and last one.
So we're gonna do one blue one red Springs. You're going to lay down on your back. From here, we're going to take one strap again. So I'm going to start with the right foot from here, right strap on your right foot.
I don't want you to think I am doing this just with one leg. I'm actually really using the power of my both hips. The press down this, so we're gonna go up, stretch
And last one. Good.
Two more and one more. Ready to go and short spine from here and we go up and Ben journey and slow liberal down and to [inaudible]
And uh, elbows is not going to do the same thing either. So the right elbow is actually,
Serious. I'm going to do a couple of exercises to prepare yourself or myself to a elephant series. So we're going to come up, right foot is going to be back in front of the shoulder rest and the left foot is going to be in front of the carriage. So one foot front, one foot back, and from here you're going to push back and then your front knee and really lengthen your spine, trying to be as straight as as you can and then keep your spine that way as much as you can. Come back forward and push back, bending the front knee
Find your squareness. Once again, when you push the carriage back, you bend the front leg trying to be nice and long with your spine and then come back in straight and back and straight and back and straight. That's good. Now we're going to bend the back, like when you come in and bend and push and two and push and
Do a couple circles with your arms to open up your chest and we want to go back and we want to see if this pre exercise helped our elephant. So from here, both heels back, you're going to round yourself fine in a flection position, trying to maintain all your weight back to your heels and inhale, push the carriage back just a little bit without losing the flection of the spine and exhale, bring it in. In Hela XL, Poland,
Take the strap and just wear it like a jacket. It's one of those jackets are, it's hard to wear one suit. Got it. It feels so good. The uniform. Adjust the rope where it feels comfortable. Open your arms to decide. Squeeze the shoulder. Rest. Feel nice and tall, and we're going to twist to the left now in how?
Now you are ready to take this exercise. One step up. So from here you're going to place the right foot on the shoulder rest and the left one is going to go in the middle. So from here we're going to do splits. Find your balance. Once again, if this is feeling too challenging for you, you can use a pole. I'll do it with someone's helping you. You're going to extend and go to your split. Once you do this, trying to maintain that height and just slide forward and go back to and come back in and three and come back. And of course I have to add something and we're going to do twist and
Deep, deep, deep, deep, deep calm. Your energy. Control your breathing. And the third one.
Very good. Now where are we going to do? If you're going to bring the foot bar down
And come back and center and in and three and push, push, push, push, push and come back in. And now from here, one.
Center and push and
Now from here you're going to actually sit towards your right side with your hips. Keep holding the carriage, feel nice alone. Come back to center and the stretch. Come back and sit.
All right, beautiful. One last thing. You guys gonna stand or you can sit whatever you feel comfortable. I want you to take in health and excels in health and Xcels. Just relax your body. And the last thing I'm going to ask you to close your eyes.
Keep your eyes close and I want you to smile with your eyes. Even though your eyes are closed. Just feel the sparkle in your eyes. Now put a smile on your face. Big smiles. Don't open your eyes. I can see you keep your eyes close. Now you're going to open a knob.
You're going to smile with your neck and shoulders. Beautiful smile with your elbows, with your hands. Smile with your ribs, your abs and your hips. Now smile with your quads. Smile with your hamstrings and your nice smile with your calves.
Smile with your ankles, smile with your toes now double check. Full bodies smiling. Take a deep inhale and exhale. Open your eyes and maintain your smile the rest of your day and rest of your life. Thank you so much for joining and polite is anytime and watching my reformer workout. I hope you enjoyed it.