Get Moving Reformer

Hello. It's Lara Hanlin back on the universal reformer for an intermediate, more advanced class today. We're gonna start seated with 3 reds or, 2 reds and a green starting with some legged footwork as we often do here to warm up appropriately. Bring those feet onto the ledge, hips towards the front of your carriage, reach your arms forward, take a deep breath in, and exhale to round and roll all the way back onto your mat here. Shoulders up against the shoulder blocks. My headrest is lifted to a comfortable height. And we'll start in our first position Pilates stance, toes about fist distance apart, knees reaching up, not too wide, and then pressing the carriage out, taking a moment to feel this neutral pelvic position.

Sacrum lies flat. We're not tucking or tilting, overly arching the back. Press the palms down, open up through the neck and the chest, really lifting the knees in the thighs, take a deep breath in, and then exhale to bend those knees into return. Feeling that length as we press and that resistance on the way back in lifting through the knees and thighs. And resisting from the glutes and the hamstrings, trying to keep all ten toes on the bar here.

Heels nicely lifted squeezing together. Inhale. And exhale. For 3. Finding that full stretch and length of the legs too. One more time.

And back in. From there, legs come together. We'll move on to that heel position, toes flexing up all ten toes, especially the little pinky toes. Pressing on out and resisting back in. Inhale as you lengthen, exhale to resist and return, always breathing with the springs for our legging footwork. We inhale the springs, the lungs expand. We exhale the springs, the lungs, ribs close, using the breath, beginning to wake up our abdominals, inhale, exhale ribs knit tighter, belly button pulls deeper.

Feel that full stretch. Working from the back of those legs on the resistance. 2 more times. Once more. And in from there, pointing through the toes, we'll extend the legs all the way up to the ceiling, feeling the belly pulled down, working to stretch those legs straight as our body allows, flex just your toes and then bend your knees, coming to a high heel position on the bar, ankles, knees, and her thighs squeeze together, pressing on out on the inhale, and resisting to return on that exhale.

I'll press and resist creasing at the hips. Inhale and exhale. Continuing to press down into those palms, opening up through the neck and the chest. Feeling that length all the way out and in. Last two. One more time coming in to rest.

From there, we'll lower the feet back down onto the ledge, reach those arms up, take a breath here, and exhale to use those abdominals. Of course, you could use those hands if you needed for support to roll all the way up. Work on a little bit of single leg work today. So I'm gonna remove my center spring, reach those arms forward. Roll all the way back down onto the mat.

Palms are down. Again, shoulders against the shoulder blocks. We'll start by bringing the right heel onto the bar. Going back to that heel position and extend the left leg underneath the bar, really working the core, holding that left leg long press on out inhale, and resist to return as you exhale, focusing on that pelvic stability yet again here. Is if you have a seat belt across your hip bones, so the hips stay square up towards the ceiling. We're not letting one lift within the body or up and down.

Press on out and then resist right underneath where your right sit bone butt cheek is. Really think about, like, a single legged squat here feeling that stretch of the thigh and that resistance from the glue and the hamstring. Return with control, inhale. Exhale, press on it. Resisting on in 2 more just like this.

Feeling that low belly sink deeper to stabilize one more all the way out. And all the way in pressing on out to switch to the other side, bringing the left heel onto the bar, making sure it's right in line with the hip, flexing those left toes back, and then sliding the right leg, pointing through the toes underneath deep breath in here. So squeeze the seat, resist to bend that left knee in, lengthening on back, and exhale ribs together. Belly pulls a little deeper, finding that full length of that left knee and thigh now. Working on our stability from our abdominals, from our glutes, open through the chest and the throat, deep breath in, deep breath out, connecting breath to movement for 4. And resist 3 and then 2.

Return 1 more all the way out and all the way in, pressing all the way back to stay. Both heels on the bar, lining right up underneath the sit bones here, and then bending to come back in. We'll stick with that, hip alignment on one leg. This time on the right toes, the left leg will float up to tabletop. Anchoring the hips down, palms down, same breath inhale to lengthen out, and exhale to resist and return.

Again, working beautifully into the back of our legs, feeling length through the front of our thighs. Inhale to press and lengthen exhale to resist on that return. Length and back. And 4 more just like this. Opening up through the knees, the hips. Last two.

Last one all the way out and all the way in. This time, we'll press all the way out. Extend the left leg straight up towards the ceiling, keeping those hips square, keeping engaged in that right glute, take a breath in to prepare, and then moving into our leg circles, left leg circles across the body and down over to the left and straight back up at the top. Inhale. Exelter circle, we'll do 4 total each direction working on that pelvic stability using those low transverse abdominals, 1 more across down out, lengthened to lift hold on the inhale exhale reverse. Out down across belly button pulls deeper.

Left toes reach a little higher. I'm staying really stable and secure with this right leg. My right leg is working. My abdominals are working. My left toes reach a little taller to the ceiling. Pull the belly a little deeper to hold.

And then slowly bend both knees to come in for our second side. Left toes in line with the sit bones, right leg floats up to tabletop starting with our press all the way out on the inhale, and exhale to resist and return lengthening on back. And bending back in with control. All the way I think underneath that seat working as if you were standing up, bending and straightening a plier squat on one leg, working our balance here, but lying down, thinking about that alignment, thinking about that core control. Ribs draw together.

Really feel that imaginary corset tightening against our waist. 2 more all the way back. All the way in. Last one out. And and has time we press out right, like, stems up to the ceiling.

Stay for that inhale to prepare. So we circle across down out keeping it small, length, and to lift palvest stays square towards the ceiling, belly pulls deeper towards your mat. That left heel stays nice and high on that relevant high heel position. Hold at the top, breathe it, exhale reverse out, down across the length, and the outer thigh lift a little higher, gaze is up, belly pulls down for 2. Feel both legs working.

One more inhale. Exhale. Lift. Take one more breath in, reach those legs a little longer, and then bend both knees to resist back home. From there, lower the feet back down onto the ledge, those legs should feel nicely work to start, reach your arms to the ceiling, deep breath here. And exhale to round and roll all the way up. From here, we'll lower our foot bar and change to one red and one blue, moving into some abdominal work and our hundreds.

Setting your springs up for whatever works best for you. For those exercises, arms reach forward, take a breath in, exhale to roll all the way back down onto your back. Now as you arrive here, make sure your shoulders are slightly away from your shoulder blocks, reach for your handles or straps, then those knees all the way into your chest, bend your all elbows all the way in by your side. Take a breath in. Exhale, curl the chin up over the chest, think of a tight little ball shape, reach arms and legs all the way out long. We pulse in fives. And hailing for 5.

And exhaling out 2, 3, 4, 5, gazing towards the toes, chin hovering right over the chest, squeezing those inner thighs together, lengthening through the limbs, deep breath, and and exhale out deep inhale. As you exhale, can you pull your belly button a little deeper? Knip those ribs a little tighter for 3 and exhale out for 2. And exhale out. One more breath in. And exhale out. 2, 3, 4, 5.

Stay hold. Curl up 1 more inch reach long, long, long deep breath in. Axale. Bend the knees in. And release everything all the way back. Once again, we hook those straps right back where they came from, extend your legs out long, reach your arms up, breathing into prepare, and exhale to roll all the way back up. From here, we're moving right into some chest expansion today. So do what you need with your springs.

I'm going to move to one green, which is just ever so slightly heavier than a red, which should feel good for this. We can always go a little heavier or a little lighter. Since it is on one spring, most likely be careful as you get onto your carriage. We're gonna start with those feet hooked over the back for a little more stability, grab your straps, and then bring your hands up towards the higher part of, like, the rubber rope. Now squeeze your glutes forward. Roll your shoulders down and back, beginning with a simple pull, deep breath in, exhale to resist.

Those arms pull down towards the hips. Glute squeeze forward, belly pulls back in and I'm thinking of punching straight down towards the mat, keeping those feet flexed, firmly hooking over the edge of the carriage, squeeze between the shoulder blades, and resist those arms forward. Adding the turn of the head, inhale to pull, exhale to look. Right. Left and center and forward. Inhale arms draw down and back squeeze between your shoulder blades looking left opening up through that opposite neck and collarbone and resist Ron Fletcher would say really see something in how Paul look. I get to see this beautiful ocean.

My friends over at Pilates anytime and return One more pull down and back, squeeze into your back, lengthen through your triceps, looking left, looking right, center, and resist. From there, slowly make your way carefully home with that carriage. Always dangerous here. Release your straps. Bring your palms onto the blocks.

Make sure those knees are right underneath your hips. You can point or flex. We're just gonna take a moment to open up that spine. Beautiful cat shape. Maybe shake your head neck a little bit loosen through the neck and the back a little more.

And then inhale. Release the belly down. Pull your heart and chest forward. Pull those shoulder blades away from the ears, gaze is up. Inhale. Exhale. Press the mat, the blocks. Whatever your hands are away here.

And then inhale. Shoulders slide down away from the ears. Feel that beautiful stretch. Alright. From there, knees walk up a little bit closer towards those blocks. My toes stay in line with my knees here.

I bring my hands back up. To where we left off for our thigh stretch. Squeeze the glutes forward. Pull your shoulders back. Think of this beautiful vertical line.

We take that to a, a diagonal, but keeping it straight from the knees to the hips through the shoulders, through the crown of the head, inhaling back, exhale squeezing the seat, zipping up through the waist, knitting those ribs to cover, to knit together as you come back to vertical, inhale lengthen back. And exhale to lift back up. Doesn't have to be a huge range of motion. I know mine's not, but I'm certainly feeling that thigh stretch. Length and back. A beautiful lengthening stretch for the front of the body.

A really nice engagement for the back of the body. Squeeze your buns. Pull that belly button back and then 2 more. Inhale. And exhale once more. I think of lifting out of the hips. Take the crown of the head a little further to that wall behind you and come all the way back up.

Now from here, crease at your hips so your butt is back over your heels, pull your elbows in tight to your ribs, take a slight forward hinge, run to a little tricep kickback exercise here, extend your arms back, resist to pull it in, inhale to extend, exhale to bend, finding length through those arms, pulling up in your waist to stabilize. Try to keep reaching the crown of the head forward shoulders away from those ears so we don't start lifting them up. We're not wearing them like earrings, lengthen back, resist to pull it in three more times. Stretch, resist. 2.

And then one more inhale and exhale carefully sit all the way down and again, return your carriage home. Hook your straps over. I'm going to change my springs and face you for some side kneeling arm work here. So, again, use the spring that works best for your body. I'm gonna go with a medium weighted spring of blue. Could always go heavier or lighter.

Again, I'm kneeling underneath my hips here. My feet are hanging off the back edge. I want to think about proper alignment for my whole body. You take that front strap in your outer hand my bottom hand, in this case, my right hand's coming to my hip, and I'm pulling that carriage in until my hands kinda meet for our Suakatee. Squeeze your glutes forward.

Pull your waistline back. Begin to pull that left hand towards your left shoulder. Extend all the way up and out from there. And then reverse bending back in and resisting back down to that start, making that long diagonal line inhale and exhale. A slight rotation of the wrist here inhale to bend.

Exal to return. If you have a handle, it might kinda twist with you here. I'm just rotating my hand in the strap, bending it in, reversing back towards the hip one more time. Inhale. Shoulders pull down, staying really solid in my mid section, in my powerhouse, and coming back to that other hand. We're gonna do a little more tricep work here. So hold on tight.

Bring that right hand down to the front block, and then flip your left palm up to the ceiling. I'm gonna try and keep my upper arm bone from my shoulder to my elbows still and simply extend from my tricep without hitting my face there and bend back in. Inhale, press up in a way, exhale to resist to bend, lengthen it up, reaching long through that arm. Inhale. Press. Exhale. Resist. One more time. Press up.

Keep your arms straight. And then think of scooping it all the way down as you come back up carefully using that core for balance. You thread your other hand into that circle, into that, handle, and then meet me in front of your heart, right in front of the center of your chest. Shoulders are down elbows are lifted. Take a breath here.

I think if you're huggatory arms, and then twist to that left side pulling back in your left oblique. Now can we do so without moving our hips or our pelvis? So we're really twisting from between the hip bone and the rib cage in hailing center. Axle on that rotation working from those obliques in hill center, exhale to rotate. One more.

And twist. Come all the way back center, and then come all the way back to return your rope. We'll spin around for our other side. So knees kind of align with the front shoulder block here. Toes pointing back, bringing that handle into your outer hand, other hand to the hip. Shoulders are pulling down.

Tailbone is tucking under, so we're not sinking into that low back. We start by bringing the hand to the shoulder. Extending all the way up and out on that diagonal and then reverse hand to shoulder and back down to the other hand and the hip. Inhale. Bend can begin to make it a little bit smoother as you get stronger here. Pull and stretch, bend, and return hips and shoulders, stay square, inhale, and exhale, pull it in, resist it down last time in, and up.

And bend and resist. That left hand comes to the block. My right hand and palm flip to the ceiling. I keep my gaze down pulling that shoulder down pressing the palm up and out and resist to bend it back in. Inhale as you reach exhale as you return.

I'm feeling this lovely stretch for this right side of my body. I'm pulling my left shoulder down, continuing to press that block away as I work that right tricep final time all the way up. All the way in, stretched to hold, and then sweep that right arm all the way down, coming back up to vertical with the body, threading that left hand into your rope, and finding your hug, a tree arms in front of your center, inhale to prepare. Axle to twist rotating from that right waist. Can you squeeze your glutes forward and towards one another to keep that right hip pressing forward as you pull back in your right obliques, inhale center, exhale, we twist. Could even think of drawing your inner thighs a little bit together here.

Release lifting, taller through the back. One more inhale. Exhale to the right. Come back to center. Bringing the carriage all the way in and that strap all the way back to its peg. Alright.

From there, we're going to set up for some short box. So I'm lowering my headrest down, grabbing my short box here, and placing it depending on your height over the shoulder blocks for a little bit taller. And then adding on at least 2 more springs, you have 3 or more to really stabilize your carriage. From there, no bar or anything needed today sitting on the box. We're just gonna work with our own body.

Grab that strap from underneath. Make sure it's nice and secure, and then hook your feet underneath it. I like to think of reaching my heels forward and then also pulling my legs apart to nicely engage those abductor outer thigh muscles. It helps me sit a little taller squeezing the seat here to all help get out of the hip so we can instead really focus on the low belly. We'll cross one arm over the other for our eye dream of Genie Arms. Make your wishes come true here.

Pull those shoulders down, lift through the waist, take a deep breath, and to prepare. And then exhale pull your low belly back, begin to round and contract back all on that exhale staying rounded shoulders over the hips before sitting right back up tall. Inhale. Exhale rounding back. Inhale to lengthen. Exhale. I always hate to say it, but it's like you just got punched in the gut.

You pull your belly back. Like, you're curling over a ball. Sit a little taller. Keep pressing those arms into one another. One more with that beautiful round and spine. Sit all the way up, tall at the top.

Switch the arm on top. Pull your shoulders back. Squeeze your seat a little tighter. We inhale to hinge with a flat back and exhale to lift right back up. Lengthen out on that beautiful diagonal.

Squeeze your seat and knit your ribs together to come right back up to vertical. 3 more. Inhale back. Exhale. Left. 2 Think about tight zipper in your low waist line, one more up and back. And exhale, we lift.

From there, make sure you're still on those sit bones. Hands come behind the head elbows wide. Think head pressing back into your fingertips and hands into the head. Lift and slightly hinge forward. We take our side bender lean up and over to the right length and through the waist.

And come right back up to vertical. A little more lateral movement here, Helene, and left one more time each side, up and over, and lift, up and over, and left. Coming right back up to vertical. Moving into our twist to the right, lean back exhale, lift back up stay twisted, and center to the left. And reach back in the way.

Lift back up twist a little deeper and center one more. You're gonna point back in that right oblique reach forward through your left heel and center left Emily reach, lift, center, adding on, her roundabout, twist to the right, lower down, stay low, square off to the ceiling, twist the other way, lift up, and center other side twist and lean. Lift the chest to the ceiling. Twist to the right. Come all the way up and center and wrap We'll take our right leg out.

Keep that left foot really firmly secured in your strap and move into some tree. Pull your shoulders back, lift through your heart, inhale to lengthen through that right leg, exhale, resist. Pull the knee a little closer. Feel this juicy stretch for those hamstrings. This third time we keep that leg extended up.

Walk your hands up towards your ankle. Do the best you can do here. Make sure that right sit bone is reaching forward. I think forehead to your knee. Flex your right heel up, begin to walk your hands down.

We'll lower three times starting small and climbing back up. This time, maybe lower a little further. Maybe you let your head release back. Keep reaching that right heel high. Rolling back up and over the chest, belly pulls down.

This last time, taking it as far as you feel comfortable, maybe letting go. Right leg reaches up. Maybe those arms reach back deep breath in. Exhale to round and reach all the way back up, up, up, up, up, forehead towards your knee, right sit bone towards the springs, lengthen up through your toes through the crown of the head. Can you keep your leg there? Reach your arms up and circle back to your start. Challenging, but feels so good. Like, so much of Pilates.

Left knee, we pull in close. We roll those shoulders back really find this gorgeous lift of the waist. Inhale to extend, exhale, resist. Can you pull your leg a little closer, lengthen up. Pull it in. Last time stretch. Walk those hands up.

Pull that leg in. Tuck the chin over the chest. Make sure that left glute reaches forward. Left heel reaches up. Begin, walking down, down, down, down, and walk up, up, up, up, use your abdominals. Don't just rely on your arms.

Lower. This time, maybe going further, maybe letting that head release, feeling to structure the opposite leg, pulling your belly down to lift you back up. One more. Use your breath, inhale, and exhale. At the bottom, take a breath in. Feel that expansion in the body.

Exhale. Circle the arms. Climb up your leg. Pull that belly button back forehead to your knee. Feel that gorgeous stretch.

Reach up through the toes, through the heart, through the crown of the head. Can you keep your leg there? Reach those arms up and exhale to hug the knee in. From here, we're going right to some side oblique work. I'll keep my right foot, the one that was hooked in, turn to face the other direction. I like to hook my other foot underneath just for a little bit of sense of security there and then bring that left hand. Maybe you go to the headrest or forearm on the headrest. If you have long arms and you're brave here, you can touch the floor.

Reach the right arm all the way over. And feel this stretch for the side waist. I love to start the side oblique work here. It allows people to really lengthen out that hip and thigh. Feels like a lovely stretch, and then you're not gripping in this area. We're really able to access the waist from here, right hand behind the head, begin to lift, pull your waistline back, left hand bottom hand behind the head, inhale, prepare, exhale, we lift, think of lowering like a rainbow, lifting back up to that diagonal, take it down, lift it up.

And for 4. Elbows stay wide. 3. Belli pulls back in into. Last one. Lower. Twist to the floor, take the frame, climb those hands as far away as your body allows, and allow the chest to drape over the box.

Breathe into the back here. Exhale. Enjoy these moments. And then slowly climb those hands back in and carefully switch to the other side. Left foot into our strap, making sure it's nice and taut, making sure you're on as comfortable as kind of a side IT band spot there as possible. Maybe you hook that bottom foot right hand towards the headrest, towards the floor starting with that side stretch.

Make sure you're released in your neck, your shoulders here, all the way out through that outer hip, taking a breath in. And exhale. And then beginning to come up feeling that spot of activation, belly pulls back. Left obliques are definitely awake here. Left hand behind the head, bottom hand meets it, inhale, prepare.

Exhale to lift. Think of lowering to that long rainbow lifting up to that long day. I can all inhale down, exhale right from that waist. This leg stays lengthening out. So we're not working from that outer thigh for 4.

3. Elbows are open. Her ribs knit tight too. Last one. Lower hold. Twist to the floor, and then release with control.

I'm those hands away. Allow the g. Chest to drape over nice and heavy. Breathe into the back once again and exhale let it go. And they're carefully climbing all the way back up. We'll remove our box.

You can step on off. We have hooking that strap back in there safely. We'll take this off my sweaty box, get it out of the way. And then set ourselves up for some balance control and back controls. So start by lifting your headrest up so it's ready.

And I'm gonna lift my bar up, and I'm gonna go with a lower height. For these exercises today. Staying on let's see. Let's use a red and a yellow. Yeah. That'll work for me today. Maybe if you want a little more support, red and blue, a little lighter, do not green.

Alright. From here, hands on your shoulder blocks, one foot on that foot bar, press out to start here. Maybe you change the gear, listen to your body, and you're a piece of apparatus. Bring your other foot up, make sure you're in a secure plank line. So I should be pretty straight from my heels through my hips to the crown of my head pressing into those blocks so I don't sink into my wrists here squeezing my inner thighs and glutes. Start by pressing the carriage away as you inhale.

And pull it back in as you exhale, inhale to lengthen back, exhale to pull it in using those abdominals, feeling those shoulders slide down the back. One more like this option to always stay with this, adding on right leg lifts, right toes point back. Lower the foot, bring the carriage back underneath you. Left leg lifts as you press out, exhale pull everything back and 2 more each side reach and then lengthen out and back. Pull the belly up in and keep squeezing those glutes together.

Last time. Hold it still. One more breath in. Use the exhale. Use the belly, pike the hips up, and then carefully step your way down. We'll take a second here. Lower your hands, bend your knees as much as you need, feel your head shake a little bit, releasing in through the neck and the back, lengthening through the back of the legs, one more breath in, and one more breath out.

From there, we're transitioning into some back controls starting right from here, hands back to your shoulder blocks. I'll start with my left foot back on a diagonal. Get a sticky pad if you need, heel, toe, hop step, your front foot up, crease of the toes in the crease of the headrest, and then press out a little bit to begin really getting deeper into this bend of my right knee. My left thigh is lifted and engaged to support that left kneecap starting holding on pressing that carriage out and then using the back of that right leg to pull it back in, inhale to press out. I bend them from my right glute and hamstring until my knee is right over that middle toe.

Press and resist. One more time, and then really press your right heel into your mat, begin to lift your chest up, left arm forward, right arm to the side, strong control from your core, pressing out for 4. Resist to bend it in for 3. Can you stay low and get lower for 2? One more.

Come all the way in and then carefully bring those hands back down. Pike your hips up straighten your leg. We'll move into our Russian slits. I like to hop my right foot all the way onto my headrest here, and then maybe you even flex those right toes to the ceiling as you press out. Beautiful stretch.

Again, staying engaged in that left thigh, so we don't sink into the knee. Your chest could stay lifted. You could lower your forehead closer to that right knee and shin if that feels good in your body. Do what you need to feel this split and stretch. Try and enjoy it.

One more all the way out. And all the way in, squeeze from your inner thighs, lifting your waist, and then step one foot. I like to bring my right foot to the middle of the carriage, and my other foot back to meet it. We'll go right into the other side. Right foot onto the ledge or onto the bar kinda depending on your machine and your height here.

Make sure it's on that secure diagonal, left ball the foot into the crease of the headrest, bend into your deep lunge, really get that sail, sit bone pointed down, knee right over the middle toe. We press out for 4. Inhale out, exhale to pull it in for 3. You have your hands here to help you stabilize as you start really working to find that balance, find that engagement in the legs in the core to support you as you flow your body up and reach those arms long, shoulders back and down. Inhale press. Pull the belly up in, and as you draw that knee in, 3.

Sit a little lower. 2. One more. Bring it in, and then bring the arms back down. From there, we straighten the legs, hop, step that front foot all the way onto the headrest, and then begin to press out. Maybe it's small movement here.

Maybe you're going all the way into that split regardless. It's a lovely stretch. Just make sure you're being safe. Never forcing anything. Use that breath.

Keep reaching out through the heel, lengthen through that right thigh, staying supported, squeezing inner thighs together belly up and in. Last time, maybe you let that forehead release a little further down and pull it all the way back up with control. Once again, front foot onto the carriage, and back foot meets it from here. Bend into your knees. Take a breath in and slowly roll up carefully.

If you feel it all dizzy, you can always kneel down from there. We'll carefully step off. I'm gonna raise my bar up a little bit for some long back stretch, staying on my red and yellow. And then you're facing the back, hands onto that bar behind you, feet, sole of the feet, really firmly up against those shoulder blocks. Squeeze your shoulder blades together.

Start by bending those elbows, dipping down. Pressing out. Squeeze the seat to lift your pelvis up. Pull the carriage back in 3 more this direction. Inhale down.

Exhale up and back. One more. Really lift from your seat. Reverse. Again, lift from the seat. Press on out. Pull the carriage in and press out of the shoulder.

Scoop from your low belly. Bring it in with control. Try not to get stuck down there for 2. In and up. One more. All the way out.

All the way in and up. Carefully step on off to the side. Give your wrists a little shake. We're gonna stay on our springs. Lower our bar all the way down.

Give ourselves a moment to breathe and move into some snake and twist. Love this exercise. Again, if you need a sticky pad, take it. Do what you need. One hand on the block, other hand towards the edge of the reformer. Left foot, in this case, goes on to the bar.

I press into my hands. I prefer to hook that other leg behind. You can also hook in front, listen to your body, regardless squeeze those inner thighs together. First snake, we press on out the hips lower down. The heart lifts up, deep breath, and exhale pull the carriage up in it.

One more like that, lengthening out and up. X. I'll pull your waist up for a twist. We press out and lower that right hip down, looking over the left shoulder. Feel those obliques wrap in her thighs wrap to lift back up. Last time pressing lower on the inhale, lift all the way back up as you exhale, carefully step that outer leg down, and come all the way up. We have a second side.

Walk on around. You get my backside, left hand to the block, right hand to the outer part of your carriage, right foot on, make sure you shift forward. If you can't get into this safely, you probably shouldn't be doing the exercise. Take a breath in. Lift that other leg up, find the hooker front and back.

Make sure you're stable here. 1st and foremost, then we move. We press out inhale. Look over that right shoulder. Exhale. Pull up in your left waist, your left obliques.

Pike those hips up high. One more squeeze inner thighs together pressing out of those shoulders, deep breath in, exhale twist all the way up, up, up, up, up hips to the ceiling, and carefully step on down. Alright. We are going to sit on our reformer to lengthen out our straps for some long spine massage, long spine stretch. So if you have those extension straps, go ahead and add them on. If you have a piece of equipment like mine, I'm gonna unhook this make sure these are loose underneath and then pull my straps out.

And I think of pulling them until this hardware is pretty much in line with my shoulder blocks. I like to sit on them because then I know they're not gonna slide away, and then I rehook them into the cleats here. So everyone can take a moment to do that together. Make sure they're secure. Make sure your headrest is down.

Once that's complete, hook your straps back over those pegs, and we'll change back to either two reds or a red and a blue depending on your equipment here. For some long spine massage. Extend your legs all the way out long boy. It's gonna feel good to lay down, reach your arms forward, round through your spine, and roll all the way back onto your mat from here. Shoulders against the blocks, grab those straps. Maybe you can get a little easier, more easily into them now that they're a little longer, but always getting there carefully and safely.

So we extend the legs out long parallel. Palms press down. Gaze is up. Again, we'll start by creasing at the hips, moving the legs until they're perpendicular or as much so as your body allows. Take a breath in, and then begin to curl the hips up and back, reaching those toes up and back, carefully bring the carriage into rest. From there, legs open about shoulder width, you squeeze your glutes, you press your feet into the straps, as you roll down through your spine, you try and press those legs away from your body, rolling with control, activating in the back of the legs, feels good on the back is also still a challenge for those hamstrings.

Again, like that legs to perpendicular inhale, Curl up and back as you exhale. Opening the legs wide to feet, rolling down, pressing those feet away. Can you engage in your glutes? Use your core. Find that diagonal as you roll down with control and then close the legs at about a forty five degree angle. We reverse. Legs open, start to reach the toes up, and then curl up and back.

Find that beautiful lift chin stays up away from the chest as much as you can, squeeze your legs together, breathe, and start to press the feet into the straps, lowering with control through that back, press into your palms, use your triceps, working the whole body here, rolling down, reaching away through the arms, through the legs last time, inhale. Right. And that gorgeous lift squeezing everything tight. Start to press the feet into the straps. Can you find a diagonal? Your legs should be working. Your core is working. Your arms are working.

Open up through the back, bone by bone, and then keep those legs there. We turn out. We flip our head rest back up. We finished with some lovely, luxurious leg circles here, inhale, and exhale. Maybe you take those legs a little wider, rotate a little further. Still safe within your own body alignment. Feel those legs opening.

Inhale. Exhale. 2 more this direction. We circle and squeeze 1 more. Hold at the bottom.

This time flex through those heels, reverse out and around. Keeping the pelvis anchored, still working from that low belly, big circle, exhale working from the back of the legs around. And press long, neck, long, spine 3. Last two. And press away one more time, closing right in the midline and lower it with control.

From there, bend your knees in. We'll finish with a little stretch. Hold on to your ropes or your hardware somewhere safe. Extend your right leg out, flex through that heel, feel that much needed stretch for the hamstring, through the calf, through the back of that glute, deep breath in. Pull it a little closer length and a little longer.

Bending that knee in. Switching to the other side, flexing, really pulling those toes back, staying soft through the shoulders, and square through your hips so you don't rock off the side of your reformer here one more breath in. You made it this far. Can't lose you now. Then that knee back in.

Carefully slide those straps off your feet. Lower your feet down onto the ledge. We'll finish with one beautiful roll up together, legs together, toes pointed arms up, deep inhale. And exhale to round and roll all the way up. Beautiful posture, tall, nice back.

You're ready for the rest of your day or evening. Thanks so much for joining me.