Full-Body Jumpboard Reformer

Hi, everyone. Tracy Mallett here. This is going to be a jump board class just because it says jump board doesn't mean to say that we use the jump board just for jumping. We use it for lots of other things too for stability, changing up some of the movements, some of the exercises. So you'll see how I use the jump board today, and you'll see that I don't just always jump on it. I use it for other things too.

For this workout, you will need a little overall ball here. I've got a little ball here for some of the exercises. Other than that, just need your energy and your smile, and just have some fun. So the first exercise is we're going to load the springs that we're gonna go a little bit heavier because we're gonna warm up the legs to start with. So let's take a seat. I want to make sure that the headrest is down first, and we're going to pop you on I'm gonna do on a red and a yellow because I know this one's a little heavier. If you have a green, a green spring was really good, or if you wanted to take it up to a red and a blue, absolutely, you can.

I just want it a little bit heavier so we can work our legs. So I'm going to be on a red and a yellow today. The red and the blue is a little bit too heavy for me, but that red and yellow just gives me a little extra burn in those legs when I'm jumping at the beginning. But then you'll see I will take the weight and the down, which is the weight, the strength of the, resistance down as we do the class. Alrighty. So get that headrest down, and we're gonna roll down Now place the feet at the top of your jump board here. Now your toes are over the edge. We're gonna go into a pelvic tilt here so your lower abs are engaged.

Now try and keep that carriage still, and you're gonna lift up. So you're gonna feel your arch is on the top of the jump board, and then we're gonna roll back down again. So you can see my arch is of my feet are on the top of the jump board. Can you see that as I roll up? And then I'm rolling down.

Be mindful to try and keep that carrie just still as you can. Specifically the first part of that pelvic tilt, those lower abs on the exhale, then you come up, feel those inner thighs working, so a little bit more weight on the medial part of the foot. So we have equal weight. And you're gonna feel those hamstrings a lot, and you're going to feel your abs too as you roll up into that bridge, and then curl down. Let's do one more time. Inhale, exhale tilt the pelvis, curl up, press your arches into the top of the jump board, lift up a little bit higher, and let's see if we can push the carriage out, bring it back.

You see, my legs are still semi bent. Don't need to go to full extension. We're just starting right now. So just pushing out and in. Think of the heels driving towards the sit bones.

So you got your ankle, your knee, and your hip, all in that beautiful alignment there. Let's do a couple more. One more. Hold a hearing that carriage in and then slowly with control. One vertebra.

One by one as we roll back down into that neutral position. Now from here, scoot your shoulders away from your shoulder rest, fingertips are reaching towards the joint board, lift the head neck and shoulders off the mat, take the hands behind the head, And we're just gonna do a little lift and down. Little lift and down. So you're exhaling. Just want you to feel those abs before we start moving because trust me, we are going to be moving today. One more time, hold it here, float the right knee up, left knee up, that switch the right leg out, then the left leg out.

So we always start with some kind of centering movements, some mat work here before we start our exercise plan today. We are moving those legs out from the midline of the body using your abs to stabilize the pelvis you're lifting your head, neck, and shoulders off the mat. Are we there? We're gonna do 8 more breathe. 8, 7, 6, 5, 4, 3, 2, 1, chair position. Drop the feet down, and then lower your head. Now I want you to lift your head rest up. So my name incline, your head rest is up now.

Move your feet down just above the top part of your jump board. Neutral position, pull those abs in slightly imprint that spine, pubic bone to belly button as we start to do a little baby jump. Now I said baby jump. That means small. No going for gold yet.

We're just warming up. I want you to focus on landing toe heel. So you're landing toe heel. Working through the feet. Landing to heel.

Feet hit with the part. Little baby jumps. Just warming up. Beautiful. Now let's do one more.

Float the right knee up. So now you're jumping with the left leg. And then I want you to extend that leg up to the sky. Take hold of the leg and pull. So you got that nice stretch.

And you're bringing that leg towards your chest, and you're landing toe heel. Tow heel. Tow heel, couple more. Now bend your knee. Switch legs.

And now you're on the other leg. Your knees bent. Landing to heel. Hip, knee, ankle joint in one line. Tracking your knee over your first and second toe.

Super important cues here. Now extend that leg up. Hold on to the back of your thigh. Back of your knee and pull. That gentle stretch stretching out those hamstrings. Good. Let's do 4 more here.

Keep that leg straight. And now we're gonna switch. Ready with the other leg. Switch. Go switch. And we call these, like, the little scissors here.

Little scissors up and down. Still keeping it moderately small, You feel the resistance? Said we start with a little heavier resistance. Dada. Dada.

4 more here. 4, 3, 2. Now hold it here. Hold it here. The leg is extended. It's nice and still.

You can put your hand on your side to keep it nice and still and straight up to the sky. Now the opposite leg is gonna join it and then comes back down again. You're ready. So it goes, join tap. Join tap. Join tap.

Join tap. Join tap. Join tap. 4 more, 4 out, 3 out, 2 out, one out holder here, and jump switch legs. There we go. So you're gonna feel your quad and your hip flexor with that leg coming up to join it. So place the other hand on your side to keep it nice and still.

Now let's see if we can just lift that leg. It doesn't have to join the other leg, but it needs to lift up and come back down again. Let's try. So it goes up, down, down, quick down. Just lift it up, quick down. That, that, 4 more, 4 down, 3 down, 2 down, hold it here, Now switch right then left. Go. Right. We're back into our scissors.

There we go. We're still sizzling. Breathe. And for and 3, and 2. One more. So you got your right leg up. So you jump in with the left leg.

Now switch with that right leg out to the side. So now you're going out to the corner of your jump board. Now that other leg is gonna try and jump and touch. So there's a lot of in a thigh work here. In a thigh. Dada.

That leg stays as still as you can and the other leg is joining it. Couple more. Now switch to the other leg. Hold it here. There we go.

Now ready. See if we can get that leg to join the other legs. There's a lot of inner thigh work. Once again, we're working a bit unilaterally here. In a thigh. Try and keep that pelvis still is the hard part. Woo hoo. Keep it going.

3 more. Add 3 down. 2 down. Now switch. Switch.

So one leg is tapping the other leg out of place, and you're landing the center of your jump board. There we go. Just 4 more. 4, 3, 2. Back to double leg jump. Hold it here.

How are we feeling now? A little bit out of breath. Let's do four more. And then we'll come to a stop. Last time, and bring it down. Turn to your side.

Roll yourself all the way up. We're gonna bring it now into a blue spring. So way down is that blue spring. Come forwards to here. Bring your feet in a v position and scoot your butt forwards, and we're gonna see if we can hold on to our legs.

We're gonna reach back. The legs are extended, Reach the hands forwards. Now we curl through the spine. We curl, curl, curl. So my shoulder blades are hitting the back here of your shoulder rest, and then we bend and bring the carriage back again.

So we go back, round, see curve, and then bend, come back to a straight spine. So it's kinda like a mixture of, like, stomach massage, and then a roll up. So you can see how my pelvis is gonna go underneath me, working on those lower apps, curling that roll up, and then lifting up. Curl sit bones come underneath you. You hit the shoulder rest.

You curl and come back again. Let's do one more. Curl, hold it here. We go right. We go left. We go, right, whacking into those obliques.

4 more. 4. Keep lifted. 3. 2. 1. Back to center. Cool. Lower apps. Lifting those abs up against the back of the spine, reach forwards, and come out into a turned out monkey. There's your monkey strap in external rotation.

And then we bend and come back. Now we're gonna turn to the sides. So everybody's gonna turn to the side for, make sure your head rest is down for, is on your headrest. Put that top leg towards the top of the jump board. We're gonna hold onto our shoulder rest and start to jump.

So I'm holding on here. I'm pushing this direction, and then this hand is pushing that direction. So you're going in opposition just to stabilize your upper body. Alright. So we're pushing out.

Bring your front leg, shin parallel to the front of the reformer. There we go. So I'm on a light spring, and you'll see why in a minute, because we're gonna be here a while, So, yes, be prepared for those legs to work. Now ready. We're gonna sweep that leg forwards. So we go sweet flex point. So now into our pilates sidekick here.

And we're moving forward, working progressing through the flow here, and keeping my hand on my shoulder rest because I wanna keep my upper body stable. There we go. Let's do a couple more. Woo hoo. Alright. More.

Now externally rotate. Now what? See, I've shifted my hips a little bit. So I've opened up my hips, so my heart center's looking up to the sky. I'm in that external rotation here. Now bring the knee towards your ear.

There we go. So I'm trying to get as turned out as I can in the hip joint, and I'm bringing the knee towards the ear. So in that slight rotation, just to make it a little bit more attainable, because most of us have tight hips. So I'm giving you a little bit of help here. 3 more. Woo hoo. Feel that glute.

2 more. One more back to parallel. We're all here. And we are still here. If you need to take a break, take a break. Otherwise, you'll keep going. Now this is where it goes a little bit more fun.

We're gonna do one jump and then one jump holding onto that razor. Let's try us to do one jump. Are you ready? This hand? Hold it. Pull in and then down. Oh, one jump. Are we ready? Here's the fun.

Hold it. Pull in. Woo hoo. Upper body. So when that hold, try and lift that leg so it's at least a hip height, Yes. Your glue is working here. Are you ready? Hold it, pull in, upper body, and back. Dada, dada, ready.

And again, pull in. Use your upper body, and back. Paul. Let's do one more, one jump, and one pull holder here, holder here, and then drop it down. Awesome work. Come forward.

That leg that was jumping. Give that poor little leg a little bit of love here in that stretch. Hold it there. And now we're gonna repeat that on the other side. So we turn around to the other side.

Forearm, top leg bent, and other leg is bent forward shin is parallel to the reformer, and we're gonna start to jump. Now try and get that top leg towards the front of the jump board, the hips are stacked, right? The underneath oblique is firing, and my top hand is on the shoulder rest and pushing that direction. And we're keeping the hips as stacked as we can. Watch your head, you're listening towards your shoulder rest here.

Are you ready for single Pilates kick forwards here? So we float the leg forwards and back, kick the leg forwards and back, floating the leg forwards and flexing it, your pilates sidekick, There we go. Forwards and back. Whoo. And just keep that leg flexing forwards as you float that leg forwards.

We need to 4 more 4, 3, 2, and 1. Now bring it into external rotation here. So you're in that external rotation. Now watch my hips slightly open. Now we're bringing the knee to ear. There we go.

That's it. Need to ear. In that lovely external rotation of your hip joint, A little side bend here, lowest rib to hip, landing toe heel with control. Let's do about 3 more, 3. 2 and 1. Now square everything off.

Square your hips off. Now you're forwards. This is where the fun part, we do one jump, and then we hold on to the razor. Are you ready? So let's do one jump here.

So one jump, hand reach, pull in, and then back. One jump, hold, pull in, and back. One jump. Hold pull in. And back.

And one jump. Ready. Pull. Woo hoo. 2 more times. Jump. And pull.

And we got one more ready jump. Get that leg hip high. Hold it there. Hold it. And then come back down. Oh, that booty is on fire here.

So let's stretch it out, put that leg in front, give yourself a little stretch. Now we're moving it now to one red spring. We're gonna give the legs a little bit of a break. We're gonna work our core in our arms. Now something a little different.

We're gonna put our feet over the shoulder rest so we can pull back, use our hamstrings, but also engage to our core a little bit more. So we're hooking back. So let's pick up your straps here. Now first of all, we go into a bicep curl. Spine is straight.

We're gonna hinge back at the hips. You got that straight spine. We come back, shoulder stacked over hips, and then we extend. So that's a simplified version. So we do biceps, we hinge, so we stay in that nice flat back neutral spine.

Now We come to a bicep curl. We hinge when that flat back. Now reach your arms towards your ears. Reach the hands forwards as we come back up to a straight spine. So let's try that again. Bicep curl. Hinge, let's see if we can go a little bit deeper now. So this is where the work begins.

We reach, press your heels back into the shoulder rests. Feel those hamstrings. Feel the apps. As we come back up, straight spine. Dada.

All the way back. Reach straight spine. Lift up, up, up, arms are presenting forward straight spine. One. Ready to hinge. See if we can go a little bit further.

Now arms right by your ears, if you can. And then extending the spine straight. Let's do one more. Reach over your head and then come back straight spine. Back into bicep curl here.

Four more here, elbows high, lift up nice and tall, 2 more, one more holder here back again. Now bring the legs together, Bicep curls here. Straight spine. Couple more. One more.

Hold the arms out. We're gonna go into a row. So interflexion here and row. So now the arms are going out to the side of the body. Now you're slightly rounded, leading with the elbows.

Now bring that right leg up towards your chest. We out and in, reach that leg out and in, couple more, one more, hold it in, float the other leg, and then we'll repeat with the other side. So there's 6 more here, 6, reset leg out, 5, exhale 4, and 3, and 2, And one. Drop down, lift yourself up, place those straps all the way down. Come all the way back.

Once again, back to a blue spring. Lying down, keep your head rest down. From here, we're gonna slowly go into a little jump, little baby jumps, keep the head rest down because we're going to be rolling our legs over in a minute. So once again, just like we did sideline, we do one jump. And then one jump, the arms are coming back, and we're gonna hold on to the rises.

Alright? So we do one jump. And then one hold. Left the legs up, lower the legs down, lift the legs up, lower the legs down, and then float down. Jump. Ready. Hold on. Hold.

Left the legs up, lower the legs down, lift the legs up, lower the legs down, ready, float down, ah, and jump. Ready. Hold on. Lift up. And down, lift up, and down, ready, gently float. Let's do one more, and we're gonna hold ourselves all the way up there.

Hold it. Now lift those legs up. Are we all there? We're gonna exhale roll over, end you roll over, slowly rolling back down, circling the legs, back up again. And then open.

Circle left back up again. And circle down. Open the legs and back up again. Open your legs in how here acts. I'll use those abs to come up and over.

One more time. Down. Left ourselves up. Hold it there. Slowly roll yourself down, down, down, hold it there.

Now from here, we're gonna go into bicycle bicycle bicycle We're reaching those legs out, trying to tip that toe towards the floor, and then reverse, split, hit that split, hit that split. Your arms are working super hard to hold you in this position. Couple more. One more. Bring the legs up to where we started here, lower those legs, and gently come all the way down. Circle the hands up into first position. Start to jump, and we jump.

So you're on that super light spring here. You are almost like floating, which feels really nice. Super easy. We're gonna add a pike, pike up, use your abs to lift your legs, Pike up. 3 more. Use your apps to lift your legs up. 2 more.

One more. Hold the hip and your right leg in front. Switch left leg. Whoo. Switch right leg. I had a little bit more power there.

And right and left. And right. So you got your little Chargemont, your ballet Chargemont's here. 2 more. 1 more. And then come back down.

Needs to chest. Circle the knees. Little knee stirring here with those lovely hips. Reverse. One more. And then turn to your side. Lift yourself up.

Now coming forwards, right hand is forwards. Your hands are on the top here. Now what I want you to do is take a little extra resistance, so I'm gonna put 2 reds on. So I've got 2 reds in a blue. And what's gonna happen is when my inside leg forwards, the back leg is bent.

Now we're using this as some step ups to work the leg. So the hands are forwards here. We're gonna step up and then bend. So a little step up. I'm keeping that leg bent, and I'm lifting. So I'm working my underneath hamstrings to lift up.

So this is really good for balance. Glue and hamstrings strength. It's functional. Let's do a couple more. One more.

Now into a little arabesque. Bend, arabesque. And you're just using your jump board as a little support and back, reaching that leg out. 3 more. 3, 2, One more holder here and just lift that leg up into an arabesque for 8765-432 and one drop down, lift up, and let's go to the other side.

Ready. Make sure your inside leg is forwards. Outside leg is back. Ready. Hands 4 as we lift up. Keep the underneath leg bent, slightly semi bent.

We're going up, squat down. Send your hips back, everybody. Hamstring is lifting you up. Think of the hamstring. It is your quad, but we wanna work a little bit more of your hamstrings lifting up.

Put your mind to a your focus, if your muscle, It will work harder. 2 more. Alrighty. Now we're going to our lovely arrow desk. Go. Reach. Lengthen.

Pull lengthen that leg. Imagine someone's pulling that leg, you got that beautiful long leg extend from your crown of your head to your foot Couple more. Yes. Your legs are working. One more holder here. We've got it. 87, 6, 54, 3, 2, AM 1, and step it down.

Beautiful work. Come forward. So we're gonna sit down on your reformer now. Nice and strong. We're gonna pick up your bally. So we've got our ball. We're gonna take it down, back down to air, blue spring.

So you've got your ball here. You're gonna sit cross legged, reach forwards to here, and you're gonna start to push out and in. Just want you to get used to using your upper body here. You're in a crisscross position. Pull your shoulder blades down away from your ears and just jump, bend the elbows.

Jump and bend. This is all in your core. That's just 3 more, 3. We're just warming up here, 2, and 1. Switch legs, other leg. Now the arms are gonna go right by your ears if you can. So come all the way forwards. We push and back.

Up and back. So I'm trying to work on upper stability, thoracic mobility here, your mid t spine. So when we land, draw your shoulders away from your ears, that long neck, all in your core 2, 2 more, 1 more, and then come back. Now turning this direction here, You're in, like, a Mermaid position. Hand is to the side. Put this hand right on your shoulder rest, and we're gonna push away into your Mermaid.

Push. So be careful as you're pushing away that we don't crash. Can you see us a lot of stability when your shoulder joint? And we're landing. I like the ball because it kinda saves the hand, 2 more, one more, and then back, and then reach. Just gonna hold on to that ball a little bit, and there's that stretch.

Make sure your ball is a little sticky. It'll help a lot. Let's quickly do that the other side. So you're in your mermaid position here. Hand in the middle.

Hand on your shoulder rest and push out. And in. So this is gonna teach you now what you're gonna do in that next round of exercises, which is a little bit more challenging, and we're gonna need that stability in your shoulder joint. With our planck series, 3, 2, and then one more. Alright. Come in.

Into your Mermaid. Beautiful. Alright. Place that ball down. We're gonna face forwards. Now for those that feel challenged to come up, this is gonna be challenging.

We're gonna be standing semi bent. Then I would suggest you coming forwards and doing this just like this. So this is you, your modification. Okay? If you don't feel comfortable in what I'm doing next, then I'll just come to here and jump with me. Otherwise, we're gonna go up We're still on that blue spring.

We're here. So place your left leg back, right leg forwards, and you're in a bent position here. Let's start with a nice lunge. Now it's a lot of AB work here because you are balancing. So from here, we bend. We're gonna push away, make it small, little smaller, little smaller, smaller.

There we go. Reach and keep looking down. Looking down towards the floor, but reaching out to the crown of the head. There we go. 3 2. 1. Hold it here. Now it goes push out reach.

Bring it back. Push out reach. Bring it back. So you start in your lunge, and then we come back to that start position. It goes slowly relevay.

Slowly bring it in. Relvay. See, my leg is shaking. We reach out or relevay. Back.

2 more, lengthen relevay. Bring you back one more. Lent and relevay. Hold it there. Hold that position and then bend and bring you back.

Woo hoo. Remember if you do not feel comfortable doing this, this is challenging. Get on your knees and just jump on your knees. Ready. Try the other sag. Get yourself into a lunge.

We're gonna go up and down, foot against your shoulder rest. Absa lifted up. Are we ready? Bend the knees. Shoulder blades pulled away from your ears.

Gently does it. Push away. Just feel it first. There we go. Little baby ones. Teeny tiny. Just little tiny's.

Don't have to go very far. Challenging your balance here. So this is very intermediate to advanced here. And my saying is if you don't feel comfortable, don't do it. 4 more. 432 and one.

Awesome work. Are you ready? So if you're kneeling, everybody come up, and let's see if we can do this. We push out or elevate. Bend in. Push out or elevate. It's almost like you're pushing the carriage away, and we find the shoulder rest.

The foot finds the shoulder rest. The arm stays straight. Your abs are engaged in that long plank. Here we go. Long plank. I can see dolphins.

Those dolphins are making me do this exercise. They are my inspiration. And 2 more. 1 more, everybody, hold it out there. Hold it for 4, for 3, for 2, and bring it back down.

Step down, step down. Now we're gonna take all the springs off, push it back, step into the well here. And we've got that ball. Gonna grab the ball. We're gonna come back, and we're gonna get into our squat position here.

So we lift up and down. And now what's gonna happen, you might not be able to see my feet, but what's gonna happen now as I take my arms over my head, I come into a relevay. So I'm popping my heels up. There we go. So you're in a chair squat.

I let you decide how far you go down. I'm gonna try and get my thighs parallel to the sky. There we go. Come on. You've got that with those lovely legs. Couple more.

Hold it here. Arms are lifted, and we're gonna hold it for 8765-4321. Now drop the right heel down switch. Drop the left heel switch. We're prancing.

There we go. For 8, 7, 6, little primes, 5, 4, 3, 2. Both heels pop up. Hold it there. 87654321. Lower your heels and get yourself up gracefully. Oh, if we can get ourselves up gracefully.

Step out. Step out. Popped the ball down. Now you're no spring. We have no spring, but that's okay because we're gonna work the abs here. So we're gonna sit up nice and tall.

So you're gonna feel the abdominals curl underneath you, and then curl back because the carriage is moving with you, which is kinda nice. You're moving. So it's teaching you where the sit bones are going underneath you because the carriage is assisting you. Alright. So let's work our abs now. Now this time, we hold down in that beautiful c curve.

We lift the right leg up, take the hands behind the head, and we rotate, and we rotate. And we exhale rotate. So it's elbow to knee, and we're inflection. Ready? Your sit bones are going right underneath you.

Shoulder to knee. 2 more. One more. Hold it. Reach your hands up. Curl back up again.

Feel that one. Let's try it again. So we crawl. Feel the carriage going underneath you. Stop.

Hands behind your head as the knee comes up when we rotate. Rotate. Alright. Shoulder to knee. Make sure that knee is going towards the midline of the body.

4 more here, 4 3, 2. Are we breathing? And 1, drop the foot down. Forwards, curl all the way up. And then release straddle. And let's move the carriage forwards.

And we're gonna go on to a 1 red spring. So find your spring. 1 red. Got it. 1 red. Come back.

We're gonna lie down onto our back here. Make sure your head rest is up if it's not up already. Perfect. And we're gonna start to jump and jump. Back into your jumping.

Now we're gonna spring right then left. Keeping the knees bent, and we're trying to keep the knees as bent as we can, like a little trot, There we go. Our little troties. Beautiful. Now as fast as we can go. D, d, d, d, d, d, fast, fast, fast, fast, fast.

Now reach the head. Off the floor. 10, 9, 8, lived up, 7, 6, a little bit bigger, 5. 4, 3, 2, 1. And down.

Grab your right strap. Put your right strap into your foot, your arches. Hold it there. Hold that stretch. Now we're gonna take the other leg and cross it over, flip your headrest down so it's flat.

From here, we're gonna take it down, lift it back up again, take it down, lift it back up again. One more. Take it down. Now we're gonna come up, and we're gonna roll over. Hold on to your pelvis. Release the leg without the strap.

And we go into our little scissors here, our little baby scissors, keep it small. It's all in that hamstring. Let's do a couple more. Bring the legs together, froggies, bend your knees, push out diagonally out if you can, inhale. So you're kinda trying to go diagonally out a little bit. It's like the magician series on the Cadillac.

Inhale XL diagonally out, holding that pelvis. A couple more. Diagonally out, feel the glutes and the hamstrings, one more, everybody. Now lift up, cross that leg in front, drop the hands down, take your legs over your head, and then roll down. Drop that leg down a little stretch, and let's bring the other leg up, and switch straps. Take that leg out.

Let's pop that leg down. Alrighty. So we're here. Reach that leg straight up to the sky. Take the leg, cross it in front. And then we drop down using your hamstrings and then come back up to vertical position.

Hamstrings and back. XL. Now it's gonna get a little harder now because now we are gonna go into our roll over here. So we're rolling over. Up we go.

Now try and close the carriage if you can a little bit. There we go. So take the legs over your head. Now hold on to your pelvis, so we're all there. Hold on to your pelvis elbows bent. Now see if we can go up to a vertical position if we can using your glutes and your hamstrings, release the leg without the strap, and take it into a little bit into hip extension, and then we do our little scissors.

Now keep it small. It's not big. Remember if this is too challenging, get your butt down onto the carriage and you do it without being in hip extension. So there's always a modification here. Just get your hips down onto the mat.

So this is a lot of hamstring work. We're gonna do a couple more, and then we do our little classic foggets. Alrighty. Now bring the legs together. Turned out.

We frog, we bend now diagonally push out. Inhale bend. Think of lengthening out on a slight diagonal. Relax through the upper body, everybody. Hold onto your pelvis.

Slow it down. Breathe. Use your adductors. To close the legs together, pelvic floor lifts, 2 more. One more, everybody. Beautiful.

Bring the leg up, cross that leg in front, take the legs over your head, release your pelvis, and then we're gonna roll down one vertebra at a time, release that leg. Enjoy that stretch while you can. Holding that stretch, and then bring the opposite leg onto the jump board and take that strap. Hold on with the other strap here. Alright. So I've got my hands in the straps.

We're gonna float our knees up into chair position, connect the arms to the back. In how here, exhale, reach the arms, legs go out, Now just the arms in your iron crust here. Arms go out, exhale pull in. Inhale out. Now remember, your hands stay underneath your shoulder joint. You're reaching your fingertips towards your thighs.

And your legs are hovering the jump board. Let's do about 4 of these, 4, 3, XL 2, exhale, one, bend the knees, arms, and head follow through. We're still active. We're still active. Hold that position.

Knees over your hips. Adjust your knees over your hips. Pull those abs in slightly and print that spine. We inhale. We reach the arms and legs out. We circle the arms, and then we bend and come back.

Inhale. Reach. We circle the arms. Bend the knees and come back. Inhale reach, circle the arms. Bend the knees, head, and arms. And inhale reach, circle And bend one more time.

Inhale. Reach circle the arms. Bend the knees and come back down. Reach the feet down. Put the little straps down all the way. From here, we're gonna roll to the side.

Hold on to your shoulder rest, roll. Lift yourself up to here. From here, we're gonna stand up nice and tall, reach the hands down to the floor here. And we're gonna roll ourselves all the way up. We're gonna gently hold on to your little jump board here, lifting that leg up into your little sideline here.

I'm gonna place the hand behind your head. Little sideline for 4, for 3, for 2, for 1, cross it in front and reach in that mermaid. Take it to the other side. Lift up. Just a little lift just to finish off.

It's my excuse to see that beautiful ocean here. 4, 3, to hold it there, cross in front, circle over into your mermaid. And release, step into your well. Take your outside leg, which is my right leg here. Hold onto your shoulder, rests.

Press through. Press through and see if you can get into somewhat of a split position here. Maybe you can. Maybe you can. It's depending on your reformer, but you're gonna hold it there in that split. Are we there? Are we enjoying it? Yes. Always feels good to stretch.

And then come back, slide back. Other side, are you ready? Slide through, depending on your reformer, depending on how far you go through, relevay. Maybe you can go a little bit further. There's that stretch. Your body feels so much better when it's flexible. When we get that nice stretch, our body feels so good.

That's why everybody loves Pilates because it builds strength, but it also builds flexibility and mobility. The perfect exercise. A little biased but true. And then come back. Reach the arms out.

We're gonna pull Look out on the horizon. Now curl back and reach out in that extension. Curl forward extension. And back. Working that mid upper back to finish off with.

2 more times. Last time, hold it there, and then elbows press. And press. Elbows coming towards your body. I feel that lovely openness through the thoracic spine, triceps are working here for 8, 7, XL, 6, 5, 4, 3, 2, and 1. Reach forward. Awesome work, everybody.

And to finish off hands down, rolling yourself all the way up. In how here, exhale chin to chest, rolling down, touching your toes. And then rolling ourselves all the way up. Let's turn 4. Let's give us have a deep breath in, exhale out one more time. Breathe.

And thank you so much for joining me. I know that's a challenging workout, but I know you'll definitely feel it tomorrow, specifically in the legs, the glutes, the abs, It's total body, really, isn't it? Enjoy, and I look forward to seeing you back here again. Alright. Bye, everybody. Goodbye.