Cardio Challenge Reformer

Hi. I'm Courtney. Today's class would be considered a challenge. I have filmed two classes before this, where we work the exercises in foundation and progression, but today we're just diving into all of the really hard stuff I have one blue spring on. Face the back of your machine. One leg comes up.

I'm taking the leg closest to my reformer, stepping back into a lunge and rising up. This is option one. And option two is to add a little hop at the top. Leaving the ground at all is success in my book. It never has to be all or none.

You can do one hop and then one no hop. Three two And one. Okay. That was our little practice warm up. Grab the strap that's closest to you. Long loop means a little easier. Short loop means a little higher.

Take that same leg up, and then step back into the lunge as you add a row into the Miller, rise to come up. If you want more resistance, all you have to do is step back a bit. And if you're looking for a little bit more challenge, you can add that little hop at the top while you're here. Poop. Step back. Little jump. Step back.

Lift and row. Lift and row. We got three. Pull, two. And one. That loop goes around the arch of your inside foot. So Courtney, it's the right leg.

One hand onto riser, lean into it, adding some kicks kick all the way out, bend it in. Big kick out. One blue spring, if it feels too heavy, change to a yellow. If you have it. Around 10 ish reps each leg.

I got two more here, opening the hips, stacking the shoulders, keep the leg straight, swing it down, swing it up. Swing it down and swing it up. I can't get quite as high on the lift. If I'm on a blue, I'm focused more on power, less on mobility and flexibility, inhale down, exhale up. Last four. That's three.

Last two. And that's one. Keep your foot into that loop. And take the leg that doesn't have the strap onto the machine. Hands come down. Crossing your knees. Think of this as a curtsy cross.

Open the knee towards the foot bar and kick. Ben to come in. And kick, shoulders are over the wrists, and kick. I'm not too worried about rotating my hips. If I twist a little bit, then I twist a little bit. Bend in and kick.

Three more like this. That's three. That's two. And then one more time. Keep the leg straight. This is definitely challenge, swing the leg on a down diagonal.

Swing the leg up high, down low, up high. Definitely feeling my stabilizing leg, not just the one that has the strap, swing low up high, Last four, big swing. Last three, exhale for power, last two, and one more time. Miller the way up, you go one and bring the leg down step back. You're gonna switch legs, see if you can do it without using your hands. Like challenging myself.

Okay. So now I have the opposite foot in. To that loop. Check it out. I'm gonna do one curtsy so I step back like this and I get low. Then as I rise up, my hands come onto the shoulder blocks. The foot that doesn't have a strap comes on up, and I do a kick.

And take it back down into my curtsy, into my kick. The more you do, the easier it gets you kinda settle into moves, right? So you just have to go. Rip off the Band Aid, and go. Lift and curtsy. Four three Two, you don't have to go at my pace. You can go slower, faster, whatever works for you.

And one. Alright. Let's hold the leg up. Straight leg sweep, down and up. 10, if you got it. Try to lean back so you've got more weight over your stabilizing heel.

Keep the hips as level as you can. Last three. That's two. And one more time. That's one. And take it down. Okay.

We can hook up that loop or not using it for the next one. Meet me in a straddle position. Check it out. You know this move, press or jump. Your choice, five of them. Two Three, four, five. Now, here's what's a little bit different. You want that carriage all the way in, push down onto the blocks.

You're gonna use your core to bring the legs up, bring the legs down. Five. You can step if you don't wanna jump. Courtney, two, one, the carriage is all the way closed. I'm pushing into my arms to get that lift. Four sets. Three, four, five, up and down. Three, four, five, hop up, hop down, and come on to your knees.

Nicely done. Okay. So now we're placing the hands in the center of the carriage. We've been here in previous classes, as preparation, pushing the carriage out and bringing the carriage in. This was an option I provided in the progressions class. Now we have the option to add elbow taps.

So the carriage goes out, the elbows go down. While the carriages out, the elbows come up, and you bring it in. So it's a push, tap, pull. Push, tap. Pull. Try to get both elbows going at the same time. Push, tap. Pull two more. Push and pull one more time.

Push and pull. Awesome. Okay. Come off to the other side. Let's do that flow again. So it was the leg that was closest to the machine that comes up. Step back.

Step up. Option one. Add a little hop at the top if you want. And remember, you can always start with one hop, build some more, build in bone density here, five, Courtney, two, and one. Okay. Grab the strap that's closest to you. Hold it in the hand that's closest to you.

That same leg comes up. There it is. As you step back, you row, as you rise up, you extend. So this is a great place to be. You don't have to change anything. Little hop.

We're at the top. Just for a little bit of extra space, lift, and up, row, and up for Three. It is hard to leave the ground. Two, and one. Grab that strap, placed around the arch of your outside foot. Long loop, hold the riser, lean into it, kick it out, keep it high, kick, and kick.

So hips are stacked, shoulders are stacked. I don't have a ton of weight in this hand. Most of it's in my standing leg. Four three two Hold that leg long, drop it, and lift it high. And, and lift.

Again, on that blue spring, this is power. So feeling that fatigue, finding that edge, four three, two, one, You're gonna use that loop, so don't get rid of it, kneeling onto the carriage, crossing the ankle behind, you're gonna call this a curtsy cross, and then kicking towards the foot bar, and bending in. Towards the foot bar and bending in, shoulders stacked right over the wrists, spine staying long, bend and kick. Last four aiming for that foot bar. Pressing through the heel.

Three last two, and then one more time. Keep the leg straight. Drop it down on an angle. You actually get a little bit of a hip stretch here and then swing a high down on an angle. Swing high.

Feeling my stabilizing hip, almost as much, if not more than that kicking like in a different way. Courtney, two, and then one more time. Big swing up. One. Step back. Make that switch. So now the opposite foot's coming in the long loop.

Stepping out, so you've got one foot in. You're gonna place the foot behind you coming into that curtsy position, drop low into the curtsy. The hands go onto the blocks, leg comes up, and there's a sweep up, foot comes down into the curtsy land low. And then once you kind of find your rhythm, you just go. Low and lift, and it's these level changes getting down low, and then rising up high, that really gets the heart pumping.

That feeling of cardiovascular conditioning, that heat, building, low, and lift. We got four more. That's four. And three. Staying up here for those sweeps.

Into one more time. Get low. And one. Holding the leg long, sweep and lift. Inhale, low, exhale high, leaning into my standing heel, light in my hands, and nice straight sweeping leg.

Last four. That's three. That's two. And one. Take it down. Hook up that strap. You won't be using it and meet me in that straddle again. You've been here before.

Now this time, we're gonna change up the order. We're gonna do one of these and five of these. 12345. Let's go. Hop it up. +1, 2345.

Throw it out. Two more times. One, two, three, four, five. Hop it out last time here. Use the abs to draw those knees into your chest.

Three, four, five. Whoo. Oh, so hard. These come up. Okay. Coming back into that exercise with the plank. Hands go down.

Push yourself all the way out. Find that long line. Check it out. Wide in the stance. One elbow comes down, pivot on the feet, lift up, walk yourself back up. Opposite elbow comes down, pivot on the feet, lift it up.

Do it again. Elbow taps, side plank, walk it up, elbow taps, side plank, one more each side, elbow comes down, walk it up last time and walk it up, bring it all the way in. We did it. Okay. So you're gonna turn your whole body around. Let your feet come through the shoulder blocks your feet hang off the edge of that headrest, grab one strap, use the long loop, wrap your hands over the front edge of the carriage, and then whatever hand you have in the strap, it is the opposite leg that comes up core stays tight, find a 90 forward press. Around eight reps here. Two, three.

If it feels better on your shoulder, turn the palm in. Whatever works best for you. Last four. That's three, two, and one. Hand comes down. I like to scooch my knee back a little bit when I do these push ups. Wide elbows, chest comes down as the leg comes up eight times.

One shape down. Carefully don't drop that head. Keep it in line with the spine, back leg stays fired up, and lift. Four three Think to yourself. The only reason that the chest is going down is because that back leg's coming up too and done. Bring both knees forward, wide knees so you can sit your hips back onto your heels.

You're still using that strap. Both hands have it now. So grab a hold. On an exhale hips come up, tricep extension, inhale hips come down. X heel press, inhale lower. Think about pushing the hands towards where the ceiling meets the wall in front of you, hips up, arms extend, eight is your goal.

Trying to work the whole back body, hamstrings, glutes, and triceps. Last two. One more Miller. Last one. Sit down. Hook up the strap.

Come on off to one side. Pick your favorite side, one foot on the floor, one foot on the carriage bed. You're not gonna let go because you're gonna go fast. Carriage hops. About twenty seconds here.

Keep that carriage steady. Try to land light, toe ball heel. As little upper body as possible. Last eight, that's six, that's four, three, two, and done. Needs come down. Let's do the other side.

So walk it way back. Grab the other loop, long loop, wrap the hands, shoulders down, opposite leg comes up, find the stability first, and push. Play with the palm position. Push. You could do this with both knees down.

You don't have to take the balance. Stabilizing arm a little bit soft, four, three, two, and One, the arm comes down. Make any adjustments that seem right for you. So the back leg initiates the move, lifted high. Drop the chest.

Press wide elbows. Two Three, hip extension, bend those elbows, four. That's five. Almost there. Six, seven, last one, and eight, bring the knees forward, knees wide, hips sit low, hands come back, I grab the strap with both hands and then as my hips come up, my arms extend. Lower and lift.

Lower. And I am trying to work both arms evenly bend, and push. Last four. Last three. That's two.

Using those hips, hamstrings, and glutes to press up. And one. Take it down. You know what's coming? Little cardio burst. Hands go on. One foot goes down.

Try to go fast, try to land light, right around twenty seconds here. You're going for speed, and agility. Courtney is tight. Halfway mark. We got ten, nine, eight, seven, six, five, four, three, two, and finish strong. Done. Okay. We're gonna grab our long boxes.

We have to do two things before we use it though. Because I'm on the allegro too, the long box, if I put it in front of the shoulder blocks hangs off a little bit. I don't like that for this next exercise. So I'm able to rotate the shoulder blocks 45 degrees. Or sideways, so the box fits over.

And then I'm also gonna bump my foot bar down in preparation for what's to come. Take a look. You'll see the box goes right over the shoulder blocks. The carriage doesn't, this pardon me, the box doesn't hang off the edge of the carriage. So that's what I'm going for in my setup, grab a hold of your loops.

I'm gonna use the long for this. Without getting tangled into the straps, I just reach my hands over lay my abdomen down and my chest is hanging off. Lags are lifted. Arms come up. Let's start with a forward reach and bend. Back is lifted. Back is strong.

Lags are long. Forward reach. And Ben, take it to a circle, reach, open, bend it in. Reach, open, bend it in. I'm just trying to stay lifted. Three, two and one, reversing the direction, go forward straight, bend it in.

For me more challenging in this direction, four three, two, and one. I'm gonna release the straps and use them later. Okay. So now, this is why I wanted the box in the position that it's in. I'm gonna start to come forward. We practice this in another class facing back. I've got my hands onto the platform, and I'm right at the edge of my hip bones.

I might readjust once I get going, a variation of swan with some grasshopper legs. Let's start just with the swan part, so my chest is gonna go low. My legs are gonna lift up. Just have to find that sweet spot, and then chest high. So chest low legs up.

I'm pushing my hips into the box and chest high. So I feel pretty good here. I'm gonna add those grasshopper legs as the legs come up. My femurs don't move my upper leg bones. I cross my ankles three times, and then lift my chest. So chest goes down, legs come up. One, two, three, legs long. And two more times.

So chest goes down, legs come up, one, two, three, lift, and one more time, chest goes down, one, two, three, squeeze the booty and come all the way up and slide off. So that's a fun one. Grab a hold of your straps because you will need them. Take a seat on the box facing front. I'm gonna use my short loops.

I'm gonna spice it up a little bit. Short loops mean harder. Long loops mean lighter. I'm still on my blue. Okay. Scooch so you have room to lie back.

And lie back. We're going right into teaser. So in this exercise, I wanna drop my head, open my arms, extend my legs. It feels really good to be here. It makes me hear a little bit longer. And then tuck your chin, roll up kind of find that a hundred position and then push into the arms and see if you can come up to your balance.

Then the legs stay as you roll to your low back, and the whole thing drops. Do it again. Tuck your chin. Exhale to the lift. Leg stay. Inhale into the extension. Let's do it again.

Tuck the chin. Big lift up. Lower back first, and take it all the way down. Two more. Scoop breathe out when you need that power. And release last time. Scoop lower back, lower back, lower back, and take it all the way down.

Here's the kind of mean thing is you have to do a teaser to come up. I just dropped my straps. I'm gonna come up without them. Swivel. Tada. Okay. So you will be using the loops if they're on the ground, hook them up. Taking a seat, but this time facing back. Like this.

We only need one strap. If you use the long loop, it's gonna be a little bit easier. If you use the short loop, it will be a little bit harder. Just make sure you've got room to lie down, lie on down, legs float to table. The hand that doesn't have the strap can go behind the head, we're going into a single arm bicep curl, exhale as you curl. Alrighty. We're ready to add that opposite leg to our movement, push it out.

And bring it in. Push and bring it in. Three. One leg staying in tabletop. Two. And one. Check it out. Both legs will extend.

Miller curl with a reach, bring it in and bring it down. Bicep curl with a reach, bring it in, bring it down. Last three. And two, and I'm using that hand behind my head to stay lifted. And one, rock yourself up.

Take a little break, but you're not done. There's more. You're gonna use that strap, hold it in both hands roll back again, float the legs up. Practice just lifting the arms and lowering the arms. See how I'm rotated off to one side. My knees are kinda out of the way.

Now add the leg extension. Kick them long. The lower you choose to send your legs, the harder you're gonna work, kick them long. Let's do three more. Three two One more time.

One rock and roll. Up you go. That's one side. Let's do the other. I use the long loops. I wanna recreate the same experience.

Might not feel the same left and right side. Rarely do, hand behind the head, check out that bicep curl first. So keep the elbow tucked in and squeezed, then add the opposite leg extension. So as I'm curling my left arm, my right leg extends, One more time. Both legs reach overhead, bring it in. It's like a single arm double leg stretch.

That's a long name for an exercise. Do it again. Reach and bring it in. Three two and one more time. One and rock and roll up. So it's just a little break. No changes. Grab one strap with both hands.

Roll back down, legs float up. So you can see now how I'm rotated my legs are kinda out of the way. Just adding that arm, lift to begin. And then when you feel good with that, adding that leg, extension, hips are staying heavy, shoulders are rotated, the lower your legs. The harder this is?

Four more. Three Two and one more time. One, rock yourself up. Hang on to that strap. You're gonna use it. We're coming prone onto the box that this time our head is gonna be facing towards the risers.

Chest hangs off just enough to be able to drop the head down. Lakes are lifted. Now the goal is not to get pulled off to one side, but that's the challenge because you only have one strap. The higher you hold, the harder it's gonna be, I'm gonna take my opposite hand to my forehead, elbow high, right into those tricep kickbacks, those extensions, spine long legs lifted. I'm keeping everything fired up in my back body. Around eight reps here.

Three two Now hold that arm straight, reach forward with the opposite arm, grab ahold of that riser. Don't let go of the strap. Pull forward about eight reps here. Legg's long. Now even though I'm lying on my stomach, I'm not relaxing those muscles, I'm pulling my ribs up, keeping the core activated and tight.

As the arm extends, the shoulder stays fixed, neck is long. Last two and last one. As you release the riser, make sure you have that strap, arms reach in opposition. One arm forward, one arm back, exhale switch about eight reps. Challenge is to not twist or turn in the body as much as you can. Four three two One more time, reach the non strap arm forward.

Grab that riser for a second set and pull. You can play with wide elbow versus narrow elbow. Spine is staying long. Had reaching away from the toes. That's three, two, and one more time, and bring it on home.

Let's do the other side. So hold on nice and high opposite hand to the forehead, pull the elbow up into the kickbacks. We go. When you bend the elbow, try to bend to a 90 degree. If you do that, it'll feel a little bit more challenging than if you really bend the elbow, overbend it versus 90. Get more tension, more work.

Last three, two, and then keep that arm straight, opposite arm reaches forward. The riser's right there. Don't release the strap because you know you're gonna use it. Eight riser pull ups. As you reach forward, crown of the head stretches forward. So you feel the spine getting longer.

Three two and one more time. One, don't let go of that strap. You're gonna use it. Straight arm sweeps. So you can't go too forward with that strap arm.

You wanna keep tension. And sweep. Try to sweep it nice and high, higher than the booty. Sweet. I think if this is a slow swim variation. Three, two, One second set of those pull ups, exhale as you pull, and pull. You wanna feel this all the way down through that side of your body.

I'm pulling with my left. So I'm feeling it through my left side, shoulder, back, hip. Three two And one, bring it all the way in and rest. Go ahead and hook that strap up. Come off the box. Okay. I'm gonna move the box to a short box position.

If you remember, I had to do that rotation of my shoulder blocks. I'm rotating back 45 degrees and they click in and that just is for this allegro. I'm gonna place the box over the shoulder blocks because for me in my short box series, that works better. And I am actually gonna add an extra spring just for some stability on the carriage because of what I'm gonna do next. So I added a red and I have two springs on one blue, one red. Taking a seat, feet go under. Heels are down.

So I wanna make sure I've got a bit of space behind me. I don't wanna roll back or off the box, knees are bent, pulling the hips under, reach forward, exhale as you roll back, lifting the arms to the sky, tucking the chin and rolling all the way up over the thighs, and then inhale to rebuild. This time, we're gonna go all the way back into extension. So I'm rolling through that position. Head drops down. Arms can either go to the outside or the inside of the frame, whatever feels intuitive.

Arms up, tuck the chin, look towards the belly button and see if you can roll through the spine to come all the way back up. So I roll. I'm trying to get my low back into the box. I'm really tucking my hips under. And once that happens, and I used to have freedom, to drop it. Lift and tuck. So that first little part of tucking the chin and looking towards the naval really helps you coming up from extension.

One more time like this, roll back. Drop it. Let it all open. You gotta kind of surrender here. And then tuck the chin, roll through the spine all the way up. Now you can keep doing that.

If you wanna add a little backbend into your practice, this is a great way to kind of bridge the gap between doing a backbend just on the mat because I'm already pretty much into my wheel here. So if I place my hands onto the white frame and bring my feet in, it's not that big of a stretch to just pop up, opening up my chest, opening up my hips, and taking a seat. Now from here I'm gonna use my feet to find the strap, hook it under. Once I feel ready, I release that's where I was. Tuck the chin all the way up I go.

Well done. Okay. We're going into side bends. Keep one foot hooked. Take the other leg out. A little bit more of a challenge in this variation.

We practice the movement here in a video. We added this in a video. Now we're leading the arms up, down and up. So the longer arms creating more work, more challenge, lift. Down and lift. How low do you go as low as you can? Three, two, and one rotate place the hands onto the frame.

Now I'm trying to square off my shoulders towards the floor, make any small adjustments you need to. I'll stay rotated fingertips to the forehead drop down, lengthen and lift. I feel this in my back in a good way to three, four, five, I'm going for eight, six, seven, and eight. And if you wanna stretch, both hands can go onto the frame. Breathe it out. Let's do the same thing on the other side. Take it all the way over.

So the options for the arms as I showed earlier, keeping them closer to the body reduces the work. Reaching them long is a great test. Keeping them long is the challenge. Down and up. Try your best to frame the head with the arms low and lift. We got four three two and one more time here.

One and take it down. Take that twist. I want you to square off your shoulders to the ground. Keep those hips rotated core tight. Fingertips to the forehead. Down and up, we go eight's your goal.

Two three four. Halfway, Mark, five. Six, seven, and one more time. Big lift, and take that stretch. Feel so good. And come on up. A couple changes.

I'll place my foot bar back up where it was when we started today. I'm gonna move my box in front of the shoulder blocks so it won't slide. If yours is already there, you're good to go. And then make your spring change. I've got those two on. Remember I wanted the carriage stable for the back bend.

So this next move could be done with just the red on or just the blue. If you choose to have just the blue, you are gonna have a harder experience and be more challenging. That's what I did. I have the blue on. Let's do this. Heels are lifted. Hands go down.

Find your hover, kick it back, bend it in. Three, two, and now keep the legs straight. This time we're adding a push up. Wide elbows. We practice this earlier. Bring it in and find the hover. Do it again. Three, two, one, find that push up and bring it in.

Into the hover. Do it again. Three, two, one, take it down, lift it up. And let's do one more rep here kicking it back. Three, two, and one, down and up. Bring that carriage all the way in, take a seat and come on off to one side. So I've got that lighter spring tension on, which means my lunges like this are gonna be a bit easier. So you can either leave your light or spring.

I'm gonna go back to the red. I just like I like more work when I'm targeting that booty, standing beside the machine. How low can you go? Kick it back and rise to come up. How low can you go? Kick it back and rise. Kind of settle into the move.

You can always step your floor foot forward. If you're hitting the back of your machine, if you got longer legs than me, step forward. Last two. Last one. Hold it. Let's practice the scooters we've been here before.

I like one hand on my lower back. Pushing out to a straight leg for Three, two, and one. Now here's where it gets zesty. Both hands go on. The foot that's on the floor extends up, and we're going into a bicycle move. So when one leg is straight, one knee's bent.

Four, shoulders over the bar, three, two, one, land that foot on the ground. Nice. You're low into a lunge. Come up into your pike. We practice this before, land wide into the pike, land it in. Pike, land it wide, pike, land it in. You got this, pike, land it wide, pike, bring it in.

Land it wide. And come on in. Oh, wee. Okay. Should we do those burpees again? I think so. You can stay heavy.

I'm gonna go back to light. Really pushing myself today. Heels of the feet on the box. Hands on the bar. Three, two, one, low and push.

Cover hold. I try to get my arms behind my ears. Three more sets. Three, two, one, down and up. Again, kick it three, two, One wide elbows and bring it home. Last time, three, two, one, down and up, and hover. Good. Okay.

Remember, you can leave the blue for your lunch series. I just like more work. More work when it comes to that lower body, get low, rise up. Get low, rise up. So the floor foot, the further forward it is, the lighter this is gonna feel. Low, rise up.

I'm trying to straighten that back leg. Last two. One more time. Hold it. Now it's just the leg.

Big kickback. Powerful moves. Like, I'm trying to throw that carriage behind me with my foot. We got three We got two, and then we have those bicycle knee stretches. These are so challenging. Hands go on.

That outside leg lifts up. When one knee's bent in, The other leg is straight. Quads burning. Four three two one. Land it to the inside.

There's that lunge, pike, land wide, pike, land narrow, pike, land wide, hips up, land narrow. Let's do two more. Lift and land it. Lift and land it one more time, wide. Send it back. Bring it in. Okay.

Time to get rid of the box. Going into a bridge series. So pick your poison. Do you like one red, one blue? Do you like two reds?

Up to you. I'm on a red and a blue lie down heels of the feet go on the foot bar, head rest is down, hips are up nice and high. Let's break this combo down first. Push and pull, easy breezy, hips high, knees over toes. Extend your right leg up.

As you push back, that right leg is gonna go down, tap the bar, lift it. So this is your progression. And as we challenge, we're gonna integrate upper body, whole body integration, float the arms up. As the leg floats down, open the arms, everything comes up. Let's do eight. Pips are staying as level as you can.

Tapping the footbar, picking those hips up. I inhale when I drop the leg, exhale when I pull it in. Last two, one more time. And one hands go down. Let's reset. Keep both those feet on.

Push out again. Give your brain a chance to kinda dial it back in. Feel that symmetry again. Feel rooted. Feel grounded. Connected. Adding the single leg as you push out the leg goes down as you pull and kick up.

Kick up when the carriage closes and arms float up. Here we go. Everything opens. Everything lifts eight times. Think of this as a core exercise as the arms come up.

The left and right sides of the abdominals come together and close. Three Two, one leg goes down, arms go down, roll the spine down, reach back behind you, grab your straps, place your hands in, long loops, easier, short loops harder, we're doing the hundred, float the legs, curl up extend the legs. Do you want the legs low? Pump and breathe in through the nose, fill it up, out through the mouth, squeeze those inner thighs, pump from the back, stay lifted, gaze is at the legs, in through the nose, out through the mouth, fill it up, let it go three more sets, elbows are straight, energy through the fingers and toes, two, one more time, and hold. Take it down, place the feet into the straps, long loops, leg circles, you earned it, up and around you go, squeeze the inner thighs as the legs come to center, legs come to center, I always stay in parallel as I do my leg circles, but I also try not to overthink it.

This is the reward after the work. I want my body to kind of return to this intuitive movement state. I am no longer bossing it around. And just letting it do its thing. Reverse. So down wide and together.

Try to make this movement happen from as close to the hips and glutes and core as you can, even though the feet are in the straps, the work is coming from that powerhouse, last two. One more time. Heels together toes apart, curl up, hold that abdominal lift. I usually turn my palms up, bend and extend into those froggies, trying to keep the hips down, working both legs together in unison, stopping the knees when they're just kinda right over those hips. So it's less of a flexibility. More of a stability challenge. Three, two, And one, this is kind of our circular frog.

I wanna drop my head for this, bend the knees, keep the heels connected, lift, push down. So I'm staying in that turnout. And as I go up, the carriage isn't moving, I'm trying to turn out even more push. Bend. Yep. We go.

One more time this direction. Big lift, backs of the knees squeezing together. How does it feel to reverse it? Go up. Carriage doesn't move. Push out.

For me, this is one of the best ways to really find that inner thigh connection in the bottom of my abdominals drawing up. Great way to build mobility and external rotation. Push out one more time, big lift up, bend the knees, and push out. This was a hard workout. Let's do a bloody Shivasana, bring the soles of the feet to touch, drop the legs down, let them hang, eyes open our eyes close, Take your couple of deep breaths. We were all over the place, jumping around, piking, planking, elbow taps, back bends.

Oh, it's a good one. When you're ready to come off the machine and out of the pose, slide the feet out of the loops, drape the legs over the bar. I always come off my machine with a reformer roll up. That way, I can give myself a hug, congratulatory hug that I made it, and you did too. That was a challenging class.

It was supposed to be. It was a challenge. This is a three part series. So make sure you keep coming back to part one, two, and three, build strength, build endurance, and have some fun. I'll see you guys next time. Bye.