Turn Up The Heat Progression

Hi. I'm Courtney, and welcome to my reformer workout. This class is based off of another class that I previously taught, a foundation class where we do all of these moves that we're gonna do today. At a foundation or a base level. And so in the choreography for this class, we're taking those same moves, and we're just turning up the volume a little bit. If you haven't done the class before, you might wanna give it a try.

Let's get started. I have one blue spring on to begin. I'm gonna turn to face back. In that first or foundations class, we started with some squats. In this class, we're going right into some squat jumps, getting your heart rate up, and finding that power. 10. Nine hips back chest lifted.

Last six, five, four, three, two, and one. Grab the strap that's closest to you. Remember, a single blue spring. Step back so the springs are taut and the rope is tight. One squat, one row looks like this. Lift and switch.

Lift and switch. So we're going quickly into these progressions because again, the class before has these foundations laid out for you. I recommend taking that one first, sit back, rise up. Chest lifted and rise. Ten, nine, eight, knees over toes, driving that elbow back, six, five, four, three, two, and one. Well done. Now, we're gonna take that strap and place it around the arch of the foot That's closer to the machine like this.

Step forward so you have almost no tension at all. Lean forward abs tight. The leg that has a strap will extend back and tap in. Back and in. Standing leg is bent. If you're looking for more resistance, all you need to do is step back a little bit.

Around 10 reps, four more to go for me. Courtney. That's two. And that's one. Rise up. Turn your body to face towards the footbar.

That strap should naturally switch to your ankle. Lean forward, think about doing a standing version of double leg stretch, draw the knee in stretch long, draw the knee in stretch. If you're looking for less tension, step backwards. And pull and pull exhale. Last four. That's three. That's two and one.

Turn to face so that your back is towards your reformer. Meet me in a low squat. A little bit of tension not too much as you rise. Step that strap leg in. Come back to the squat, sit low, lift, and down. So just kind of adjusting your body a little bit forward, or a little bit back, will make all the difference.

So this works for your body and your machine. You don't want the carriage slamming in every time you come up. You want to feel like you're working high in those inner thighs, like the bottom of your abdominals last two. And one more like this. One.

Great job. We're gonna hook up that strap. Coming into our side pressed series, we practice this in the other class. We're gonna dive right into a single leg variation. I'm sort of on an angle so I feel stable. As I push the carriage forward, I extend the leg back.

Same arm to leg, step, and step, and step, and tap. Now, keep that leg long. And as you push the carriage forward, lift the back leg up and lift. I'm trying to think of my body like a letter t, chest, low back leg high, lift. Five, four, three, two, and one.

Now that back leg is gonna straddle over the machine. So lift it high, get it higher than your foot bar, and hover. Don't sit down. Lean forward, double arm presses. Once you get comfortable pushing with both arms, we go into single arm presses. This reciprocal motion really helps to challenge and strengthen those deeper, smaller muscles, those postural muscles, chest is low, core is tight, five, four.

Last three. Last two. And last one. Come all the way up to your knees. Courtney onto your hands, place your hands towards the middle of the carriage bed, push out with one leg in preparation for a plank, step on back, hips tuck under, both arms push forward, and pull back. Spread the fingers wide.

Push down into the pointer finger, keep the chest bone lifted, and push out as far as you can. Five more times. That's five hips tucked Courtney tight. Four three resist the temptation to drop in the chest. Two.

And one more time. Bring it all the way in. And let's do the same flow on the other side. So we started off with those squat jumps. Sit low, power up. If jumping, is this something you wanna do, take it out.

Heart rate getting up, hips getting low. Five, four, three, two, and one, grab that strap that's closest to you. We're going right into that squat and row. So step back so you have the tension you need, sit low, lift and switch, alternating which arms pulling back, option to lift the elbow high, or keep it low and tucked. Now, when you're doing your squats, some people like to be in turnout. Some people like the knees and toes forward.

As long as your knees are driving over your toes, it's good by me. Five four, three, two, and done. You're gonna take that inside foot and place the loop at the arch of the foot. Step back so there's just a little bit of tension. You don't want a lot of tension to start, lean forward, standing leg stays bent. Tap it back.

If you're looking for more, you step backwards towards the foot bar. Exhale to tap. Lean into it. Tighten the abdominals. Five. Four. We'll be doing the opposite movement to hip extension in a moment. Three.

Two, and one. Turning yourself around. You're now coming into hip flexion. This is like a standing double leg stretch. So you're bringing that back knee in, hugging the knee, stretching long.

Pull, lengthen. Pull. I still have my standing leg bent. Big balance challenge here. Pull, and exhale. Four three two and ready for that inner thigh series.

It's turn so your back is facing towards your machine, wide squat positions at the hips low. As you stand, bring the strap leg in, come back to your squat. If your care is just crashing in, every time you open the legs and squat, you need to step closer to your foot bar. You need more resistance. Low and lift.

Whenever I work my inner thighs, I also think to myself I'm working the bottom of my abdominal so I remind myself to pull up. Last two. And Last one. Great. The strap can come off, and we're gonna go into that side, press exercise, bending the knees, maybe a slight diagonal. The hand that's closer to the block goes on.

Same leg steps back. Adjust. Step forward to make it heavier if you want. And now keep that leg back. And as the carriage presses, you add that leg lift.

I'm trying to keep my chest low. Chest is low. Four more here. Four three Two, and one, the light comes up. It's gotta go really high over the foot bar all the way around into that straddle. Now this time, instead of a push, grab your loops.

It's a pull. One of each. One wide, one narrow. Elbows high. Elbows tucked in, sit low. And pull elbows high and elbows narrow.

Each time I draw my arms back, that's my cue to exhale. Five four, three, two, and one. Hooking up the straps, coming on to the knees for another plank variation. Hands go towards the middle of the mat, One leg steps back, opposite leg needs it. Instead of the arm presses, like we did last time, it's our knee bends. So keep the shoulders right over the wrists, bend and kick bend and press. In and out.

Head stays up. Ribs stay closed. Five. Four. Three, two, and one. Bring it all the way in. Need's come down. We're gonna walk the knees forward a little bit. One hand goes on to the headrest, one hand grabs the rope.

The higher you hold, the heavier it will be. We did the foundation to this move. We're both knees stand stay down in a the previous class. Now we're gonna add the balance challenge. Extend the opposite leg to arm.

Straight arm pulls back. Straight arm comes down. Eight is a great number here. Eight repetitions. Straight arm pulls back.

If you feel that foot bar, it's a reminder to keep the leg up nice and high. Three, two, and one. Now keep the arm high. Bend the elbow, bend the knee. I can even tap it to the mat, kick everything out. And kick.

So the arm extends, the leg extends at the same time. Four more. That's four That's three, two, and one. Good. Now we're gonna use that loop and place it around the arch of that foot. So I've got the left strap and my left foot in it. Walk the hands up to the shoulder blocks.

Don't let go. Walk yourself up to standing. Don't lose that loop. Make a triangle between your supporting leg and the shoulder blocks. And bend the strap leg in towards your chest.

Kicking back and bending in. Kicking back and bending in. When you're ready to add just a little bit more pizzazz, as you bend your strap leg in, deeply bend in your stabilizing leg. And as you extend your strap leg, straighten your standing leg. See how that feels.

Kick. I'm not really trying to kick high. I'm trying to kick back. And keep my hips pretty level. Kick.

I also wanna try to have some lightness in my hands. And kick. Last three. Last two, and one. Keep the strap on the foot.

Come down to the knees and walk yourself back. We're gonna place our right elbow and forearm onto the mat. Left hand high, left knee to elbow, looks like this. Then kick the leg back and bend the knee and shoulders are stacked, hips are stacked, and kicking high, and I'm kicking with power. Eight or 10 reps or 12, finding your edge today.

I'm gonna do three more. Two, and one. Now, hold that leg up nice and high. Bring it forward, forward, as far as you can. Sweep it down and back. We're only doing four of these.

That's one. Forward forward, forward, down and around, that's two. Forward. That's three. And last time here, all the way forward and down. That's four.

And you come off the machine. Hook up your strap. Before we do the other side, meet me in the well. So come on in here. Turn to face your machine.

In the foundations class, we did riser pull ups. In this class, we're doing well pull ups. So grab the shoulder blocks, sit deep and low, practice what it feels like to do that double arm pull, straightening the elbows without lifting the shoulders, and now going into your singles. Pull and switch. And switch.

So I'm really trying to sit my hips low, but at the same time keep my chest lifted high. Pull, and pull. I don't wanna twist or turn. My muscles are keeping me in one long line. Four three Two, and one, let that carriage come all the way home, hands are on the block.

So I can push the carriage home, stand onto the back platform, and come into a little downward dog here. Right into a three legged dog, one leg goes up to the sky, lean forward, bring that knee to opposite elbow. See if you can do eight of these. One two, find that rotation, lean into those shoulder blocks. Three, Two, one, that foot's gonna step forward onto the headrest. Now this takes a little bit of trust.

You're leaning your body weight forward, use those blocks, bring the back knee forward, then tap the ground, bring the back knee up, and it's kinda quick. Little cardio. You can let go with a hand if you'd like. You can let go with both hands if you want. Five four three to one step back, and we're gonna do that on the other side.

So find the three legged dog at the opposite leg up now. Into the rotation, knee to opposite elbow, lean and kick it back. And kick it back. No tension in the neck. Four more. Four three two and one. Do you remember that transition? Step it onto the headrest.

Hold lean into it and bring the back knee up. Tap the ground up, up up, maybe no hands, up, up, five, four, three, two, one, and rest. Come on out of that space. Let's start with the arm series on the other side. So I was kneeling. One hand on the headrest.

I have the opposite loop and I hold high onto the rope. The higher I hold, the more I work. The first video we talked about keeping the knees down, just working the balance. Now we're going right into that balance eight times straight arm. Straight arm lifts up because you're working your back, stabilizing arm stays bent, ribs closed.

Back leg high, back leg active, three, two, and one more time. Keep the arm high, go into your triceps. Don't forget about bending that knee. Everything bends at the same time. Everything extends at the same time in and out.

Four more. Four three two and one. Well done. That strap you're gonna use. It goes around the arch of that foot. So I have my right strap, now my right foot. Hands go on the blocks.

I rise up without losing the strap. I make sort of a triangle between my stabilizing leg and my hands, both knees bent, and I'm just kinda settling in. Kicking back. Kicking back. I'm trying to keep my spine long. No tension in the neck.

Then adding the double knee bend, both legs straighten. Both knees bend. Not trying to kick high. Just trying to kick back, keeping my hips stacked, and level. Four, lean back, lean off your wrists.

Three, more weight into your stabilizing heel. Two, and one. The knee comes down, and we take our rotation. So it's gonna be my left hand, opposite hand to the leg that's in the strap that places down, then my right knee comes up. And my right knee is towards my elbow kicking back and bending in.

When I kick I kick with power, I try to kick high and I try to kick through my heel which better helps me to connect into my back body. Rolling the shoulders open, stacking the hips. Four three two. Now keep that like nice and high. You're only doing four.

It's gonna be hard, but you're only doing four. Circulate one. Like nice and high. Two. Three.

And last time here. Four. Good foot comes down. Rise up to standing. And let's get rid of that strap.

So grabbing our long box. Remember, this is when the box goes on parallel to the carriage long like this. I still have that single blue spring on. I think that's gonna work great for me. If you wanna change the springs and go a little heavier, red would be heavier, lay down onto your abdomen, chest is hanging off the box. I'm pushing forward and bending as my practice round. Previously, we practice a single arm press.

Right? And in our other class, in our foundation class, in this one, we're going right into an arm jump, power out. Trying to lift my legs, keep them alive, pubic bone heavy, So sneaky exercise that blue might not feel heavy at first, but it gets there. Add an open close with the arms. You've got plenty of time to do it. Don't panic.

The bigger you jump, the more time you have, five, four, three, two, and one into swan. You might wanna scoot you a little more forward so you get more extension. Push out with the arms. The double arm swan, we worked earlier in our other class. Single arm swan, lift and reach. One arm comes off.

Lift and reach. One arm comes off. So my chest is coming up. I'm reaching to the ceiling. Hips are lifting up off the box, pubic bone is staying down.

And lift. And up. One more to each side. Swan with some rotation. Feel so good.

Last time. And bring it on home. Come on off. No changes needed. Take a seat onto the box facing back.

You'll use your loops for this. If you choose the shorter loops, you are choosing the path of more resistance, make sure you've got a little bit of space to roll back in the event that you do roll back. But we're just gonna go into a balance. So find that scoop. Legs float up.

Once you're in the balance, arms open. One high, one low, like a diagonal. Crossing your ankles here might be more comfortable putting your feet down might be more comfortable. Try to keep even tension in both arms. Four three two and make sure you feel even one. Scooch forward again.

Check it out. Make sure you've got the space you need. Lie down and float the legs up. We're reaching the arms straight back extending the legs low, think hollow body lever, circling the arms around and bringing the knees back in. Stay in the scoop. Reach and scoop. The lower you choose to send your legs, the harder you're choosing to work. Looking at those abdominals will help to keep the neck in good alignment and also give you a little reminder to keep the compression.

We got three, two, Hold the next one, only the legs moving up and down, lower left, five, four, three, two, and one, bend the knees. You can use a little momentum to get there. Rock yourself up. Now we're going into a single strap exercise. I like to use the short loop.

It works well for me. I'm gonna take the short loop and put my leg through it so it's right above my knee. You could use the long loop and kind of play with your ropes a little bit for what works for you. What you want is enough resistance while you're here in this position you feel the abdominals working and you feel challenged in your core stability. Hands behind the head, the leg that has the strap extends and comes in and in and pull.

Four more here. Four. Three. I'm just holding that curl. Two. And hug. This is the release I need.

Drop ahead if that feels good. And then come on back up. So similar move with a little bit of upper body integration and spinal mobility leg goes long. I'm gonna rotate towards whatever needs that bent. Rotate towards the whatever knee is bent.

Here we go. Eight, seven, six, five, four, three, fight for it. I know I am too and one, and there's that stretch we wanted. Tuck the chin towards the chest. Roll yourself up to a seated position, and let's do the same thing on the other side.

So I like that short loop. It's a tight fit. I just jam it all the way up to above my knee. Scooch forward, lie back, hug it in, get settled. Hands behind the head.

It's only the leg that has the strap that's moving for the first set of eight. Trying to keep my low back feeling heavy. I don't want my spine to be pulled off to one side. That's the challenge. Three, two, and one, you get sick that break.

Extension feels so good coming back up. Why are brakes so short? Extend the leg, rotate to whatever needs that bent and switch. Two, three, four, bicycle. Five, six, seven, and eight. We did it. Hug it.

Drop it. And scoop it. Come all the way up. Shop comes off and you're coming off that box for some more extension. So you don't need to make any changes.

You're gonna be laying prone. Swing that leg over. Be mindful of that foot bar. Chest comes down. In the foundations class, we practiced swimming.

We're gonna add a dynamic movement into that by utilizing our strap. Comes so far off the box that you're able to drop your head and touch the headrest. That's your goal. From here, big lift up, pulling the arms up nice and high legs, lift ten nine eight seven six five four three two one. We're repeating this three times.

Drop and hold. Ten nine eight seven six five four three two one. And we're dropping it one more time, stabilizing those hips and spine, lifting from the hip extensors, five four three two one, and take it down. Right into some single arm pulls. One arm comes up.

One arm goes forward. Drop. Resiprocal. That means you're the opposite. Drop. One arm back. One arm has no tension.

You can adjust where you're holding if you wanna feel less tension, hold the loop instead of the rope. Three, try to drop through flexion each time, lift into extension, two And one more time. Oh, one. And take it down. Now for this next move, for Grasshoppers, kind of like a evolution on the swan we practice, you're gonna come way forward.

Like, way forward. You want your hip bones to be at the very front edge of the box. Public bone on legs lifted, chest lifted, You're an extension to start. The elbows bend, and as the elbows bend, the legs come up, and I'm pushing my hips into the box. And then as my chest comes up, my legs come down, but they're not gonna take a break.

They're always gonna stay lifted. So take it down slow and lift it up. I want you to think to yourself, with every inch the chest goes down, the legs have to come up. They have to come up. So these movements are connected.

Five rocking. Four. Three. Can you straighten your legs more? Two. And one more time.

One. Slide yourself off the box. We're gonna pivot the box into short box position. Depending on your height, you may want it over the blocks you might wanna under, find what works for you, and take a seat. Now, I still have my reduced tension on. I don't have a lot of springs. I'm not changing it.

It's good where it is. I'm taking one foot placing it underneath the strap positioning myself so I'm room to roll back the other leg. You'll see what it does in a second. Find your best posture, roll back into that c scoop. The leg that's not in the strap floats up.

Okay. Coming back into that single leg stretch kind of variation you've seen a lot today. Reach circle hug. Big open and close. I'm not trying to lower my spine. I just wanna hold that c scoop.

Five four, three, two, and one. I take that right into my twist adding a little something special on this. As I reach low, arms are gonna extend. And as I rise up, my elbows are going to bed, making this harder. Reach and lift eight to 10 is your goal. Hips are stacked.

Chest is open halfway there. Four more to go. This is four three two, and one more time. One rise to come up. Pivot your whole body, turn to face the box and come down onto your knees.

You'll use the footbar for this, so I have my footbar locked in If yours doesn't lock, the bar might move a little bit, but you can still continue along with me. Coming prone, the Achilles tendon is what's under the bar. So not my feet, my actual like ankle, and my legs are straight. Lowering my body down, finding extension, lifting up, finding that lift. When I go down, I'm trying to pull my ribcage away from the box.

I feel my glutes a lot here. Inhale when I'm low, exhale when I'm high. Spine stays long, next stays long. Four three two and one more time. One and rest.

Same thing on the other side. Turning yourself around. Opposite foot goes into that strap, hook it, set it up. I always like to start from that place, my best posture, and then roll back from there. Opposite leg comes up, hug the knee in.

Big open. Big close. And hug. Find that complete exhale as you draw that knee in. Last four.

That's three. That's two. Coming right into our side bends. With the arm reach overhead. So the reason this is harder is as the arms go overhead that's a longer lever, I have to work harder to lift against gravity, inhale low, exhale high.

Hips are stacked. Foot stays pressing up into that strap. Four three two and one. Coming up. We're gonna take that twist again, taking the knees down. Anchles underneath the foot bar, pelvis and thighs onto the box.

Notice my legs are nice and wide. In this exercise, I'm gonna stay up, keep my ribs closed, reach my arms forward. And as I pull my elbows back, I get a little extra lift. So I'm just reaching to a long line, coming into that squeeze. And up. Really feeling this in my upper back in a good way. Five more.

Miller four three, two, and one more time. One, and rest. Definitely feeling that in the back and the backs of my shoulders. I'm gonna come off the box, and for me, I'm moving the box in front of the shoulder blocks for this next flow. If your box is already in front of the shoulder blocks, no need to change anything. Taking his seat, heels of the feet will be lifted high, hands on the foot bar, lift the hips up and find a hover.

Press the carriage all the way out until your legs are straight, bring the legs in. Now if this resistance feels too light, you can always add on, add a yellow to what you have. Or change to a red. Now bring the carriage in all the way. Find a little hover booty over box, lift the arms, and repeat.

Pressing down. Driving in three two And one, bring the carriage in, all the way in, find the hover, lift the arms, find that back extension, and down. Three. Two, and one, bring it in, find the hover, hips low, arms up, chest lifted one more time, kick it all the way out, and bring it in. Kinda like our knee stretches, kinda like our scooters, kinda like our mountain climbers, last time, and find that hover and sit all the way down. Great. Come off your machine to one side.

You can leave the blue spring on. You don't have to make any changes. I'm gonna change to a red. I like more work in my lower body. Always trying to build that booty.

And it actually will help when we go into the lift in the exercise. One foot is against the box. One foot is down onto the ground. You're kicking that carriage back. And rising to come all the way up.

Big, press back, rise to come up. I'm trying to fully extend my leg. This is not a new exercise. If you did the class before this, you've already built this base. Last three, Last two.

Hold one. Both hands are gonna go onto the bar. Like a pike hips go up, head goes down, bringing the carriage in. I land to the inside of the frame, hips up. I land to the outside of the frame. Just a little fun.

Lift. Land to the inside. Lift. Land to the outside. This is more work if you're on a lighter spring for the core.

One more. Land to the inside. And land to the outside. Bring it all the way in. Take a seat. We're doing a second set of those burpees.

So I'll leave my heavier attention on for this set. A little bit different work. And I now have the one red. Hands go on. Hips come up. Kick it out. One.

Two, three, bring it in, find that hover, lift, four sets in total. One, two, Three. Bring it in. Find that hover. Halfway there. Two to go.

Using the hip extensors, one. Two. Three, bring it in. And one more time. One, two three bring it all the way in, hips up, chest up, and rest. Coming off to one side.

One foot stays on the box, one foot stays on the ground, might have to do a couple to kinda settle in, find your alignment and rise to come up. Kick it back and rise. Kick low rise high. Bend in that standing leg. Try to really extend that back leg.

Last two and last one. Both hands go on. You're nice and low. Like a pike, hips come up, leg comes in, land in that lunge, hips come up, leg goes out, land in that lunge, lighter tension, more work for the core. Heavy your tension, More work for those shoulders. Find what's working well for you, and step it down.

Two more. To the outside. One more, and landed. Bring it all the way in. Okay. We're gonna take that box off. Put it where it goes. And add a spring.

So you're going to wanna have a red and a blue for this next flow, bridging, and we are gonna do the hundred. Head rest is down lie on down. Arches of the feet or heels of the feet on the bars, you feel stable. Feed hips width, hips up nice and high. Let's practice that flat back hinge, dropping, lifting, down and up.

Ribs stay closed. I'm lowering my spine as one unit, lifting it up as one unit, keeping that carriage closed by pulling my hips towards my heels. Now on the next one, hold the hips up high, push the carriage all the way out, legs straighten, knees and hips drop together. Do you see that? Mees and hips lift together. Five.

Courtney, we're going to put these moves together, two, and one. So when I combo them, I go down up push pull. And this is a great place to stay. Down up. Push pull. But if you're looking for just a little bit more, we're gonna do it single leg. Down up.

Push pull. Stay on this side. Down up. Push pull, I'm doing four on this leg, down up, push all the way in one more time, down up, push and bring it in. Switch legs if you're doing single leg, down up, push and lift nice and high. That's one.

Push pull. That's two. Down up. Push pull. That's three. Last time. Best time. And four, leg goes down, roll the spine all the way down.

Reach back behind you. Grab your straps. In the last class, we didn't do this. We went right into feet and straps. We moved down away from those shoulder blocks.

Bring the hands over the chest, float the legs, take a big breath in on an exhale, you're up. Lakes low, pump the arms, 10 sets of breath, in through the nose, out through the mouth, pumps are purposeful. Carrot doesn't move, chest is wide, legs could drop low, legs could go really low up to you. You're halfway there. Inhaling through the nose, exhaling through the mouth. Inhale expansion, exhale contraction one more time, and breathe it all out. Ban the knees drop the head into arm circles we go, hugging in from the back.

Open and close. Lift so the hands are over the shoulders, keep tension, and then squeeze them into the sides. Reverse. Carriage doesn't move as you go from the t shape here. To here.

From the t shape here to here its stability. One more time. Into coordination. Everything lifts at the same time. V with the legs.

Three times criss cross. Bend only the knees, bend the elbows, drop the head. Everything comes up. One, two, three, only the knees, bend the elbows and drop the head. Two more times, press out. One, two, three, only the knees and the elbows.

Last time push everything out. One, two, three, only the knees. Only the elbows. And take it down feet going the straps. You've been waiting for it. Straps are low towards the heels.

Starting with leg circles. Make them big. Make them slow. Make them stretchy. One, four in each direction. Finding center, two, three, and one more time like this, four, reverse the direction of those circles, Think of your legs moving in synergy, like Miller images of each other, two, three. And for long spiders next, headrest is down, We roll up, carriage closes, keep the legs straight, separate the legs a little bit wider than the hips, find external rotation.

Here's the tricky part. You're trying to keep your spine and hips up as the legs lower. Eventually, you get to the point of no return the spine goes down, the legs come together. The whole thing starts again. Roll up to the shoulder blades, separate the legs, find that turnout push with the backs of the legs, control down. Arms are working too, so press them into the mat. Exhaling up, separating the legs, pushing through the backs of the legs, finding that length, open hips one more time, lift, roll, Separate, find the turnout push, hamstrings, glutes, and take it all the way down.

Roll up. Stay up. Single leg drop. Try not to move the hips. One leg comes down, down, down, lift. Other leg comes down, down, down, lift. It's a stretch, but it's also a good exercise in preparation for an arabesque dismount from the machine. If that's what you wanna do, down, down, down, lift.

One more. Down, down, down, lift. Last one, down, down, down, lift, and let's roll down with bent knees. Slide the feet out of the loop, slide the hands in. Our finishing move is overhead.

So two things happen at once. Arms come down first. Lights come up and over. Then we separate and roll down. Good. So check it out.

Arms come down. Legs come up and over, and roll down. One more in this direction, arms come down, legs come up and over, roll down with the legs apart, How does it feel if we keep those legs apart harder? In my opinion, arms come down, legs come up and over. I roll down with my legs together.

Arms come up. When the arms come down, that's your cue. Get those legs up and over. And last time, arms down, legs up, roll it down. And rest.

Drape your legs over the bar, lift your arms up to the sky. You only have to do it one time. Take a big breath in, exhale all the way up you go. Give yourself a big, squeezey huggy stretch. You deserve it. I hope you had fun with that workout.

I did. I wanna remind you that this class is a progressive class. It's in a series. So if anything that we did in the class today, felt like it was fast paced, or a bit too much of a challenge for your workout today. Go back to the first class, and then I'll meet you back here again next time. Thank you. Bye.