Unilateral Sculpt Reformer

Hi. I'm Tracy Mallis, and welcome to Pilates Anytime. This workout is all about working unilaterally. That's the main topic of this workout Of course, there'll be some exercises where we will not be, but the general theme is working on your body's balances discrepancies. In other words, we've all got one side that's more dominant than the other. Now we're gonna let the less dominant work a little bit more, which will create balance, strength, flexibility, but completely. In other words, that right side or that left side, whichever you're most dominant, doesn't take over.

So in the end result, he's less injuries and a more symmetrical body. Yes. I said that was a long introduction, but I truly do believe in unilateral work, and I do it without question in every single class that I teach. So I hope you enjoyed this workout. Something different classical with contemporary mix together, but I think you'll have a fun class and learn something about your body today. Alright. So let's start on the reformer. Let's take a head rest up, and we're gonna get ready with 1 red spring.

You could even add a little yellow on there if you have it, a little bit heavier spring. I'm actually gonna go for the red and the yellow. Just give me a little extra assistance, and we're gonna roll down. Let's place our feet on the bar. Now first of all, we're gonna start with holding our hands in our straps.

There we go. From here, just want you to press up, press the hands into your straps. Now you'll feel your lats and your serratus as you draw your scapula down. Can you feel your arms connecting to your back? Now press a little bit further forward so your wrist is over your elbow over your shoulder.

So we're working with both hands here and you can feel your back. However, what we're going to do now is because we're working unilaterally, we're only going to be working with one strap here. So what's going to happen, we're gonna drop that strap back, still feeling the connection with the back, And from here, we're gonna float the right knee up, float the left knee up, and then bring the other hand, thread it through, and hold it there. Now from here, we're just gonna press the hands to the right side and bring it back. So the right side of your thigh, down and back. So the left hand is kind of just assisting a little bit, but most of the work is going in that right side of your body.

So your left side has got to balance a little bit more. That left oblique is working a little bit harder to stabilize. Now from here, we're gonna reach the legs out. Bring it back. Keep your head down.

On the headrest, exhale reaching out, inhale back. Let's do a couple more. One more. Now bring it into the center, exhale, open the legs. Shoo. In held chair position.

Shoo. So the legs are kind of going about hit with the part, a little bit wider, if you can, not too far and keeping in control of the carriage, you're pressing the arms down towards the pubic bone and opening their legs. 4 more, 4, exhale 3, exhale 2, ah, exhale 1, and get back. Now, extends your left leg, keep your right leg bent, and then come down. Now bring your head neck and shoulders off the mat. So you got one leg extended, one leg bent, There we go. We're reaching that leg out. Let's do 4 more here.

4. Lift your head, neck, and shoulders. 3. And 2, one more. And then bring you back knees together and drop your feet down. Let's switch straps.

There we go. Now place the hand into your little loop here. Pull your shoulder blades down. Take the other hand and join it. Press connect your arms to your back.

Float the right knee and the left knee comes up, hold it there. Now press the hands down to the left side of the body. Gonna feel your back, your lats, Now let's see if we can extend the legs if you feel comfortable extending the legs and back. Remember, this is your warm up, feeling your abs, stabilizing your pelvis and you're elongating the legs out and back. Gonna feel your triceps.

Let's do a couple more. Last time. Shoo. Now we're just into the center. We're coming into the center of the body. Legs open.

Shoo. And back. XL. Shoo. Shoo. Remember the legs a little bit not much further than the width of the reformer, and the keeping your head down. And the hands are going towards the pubic bone. 2 more times.

One more. Banned in. Now this time, we're going to bend the left leg, extend that right leg, and ready head neck and shoulders. Come up. Impacts, like a little stag physician here, little stag shape.

We used to call it the peter pan. It's like a little peter pan move. Bring the head off the mat. 2 more. Last time. And then bring you back chair position, drop the feet down, and then pop your strap down.

Hold it here. Your heels are actually on the bar. Make sure your head rest is down. From here, roll yourself all the way up into your bridge. Reach that right leg up to the sky, and we're just gonna push out and in. Keeping the leg extended, and the heel is going towards our sit bone.

Don't go to full extension. Keep a semi bent with the knee, so we're working on that left hamstring The right one is not helping at all. It's just staying nice and still. Couple more. Make sure your toes are pointing towards the ceiling. Hold it there.

Lower down, grab that leg a little stretch, lift yourself up, scissors, scissors, pulse, pulse, pulse, really stretch out those hamstrings. 4 more, 44332211, chair position, drop the feet down, hands come down. From here, pelvic bridge, up we go. Opposite leg shoots up to the sky, ready to push out and in, all in those hamstrings. He'll coming towards sit bone.

There we go. Keep a semi bend in the knee. Keep the hips lifted. Press your hands down into the carriage in opposition. Lift your hips up to the sky.

All in the hamstrings. Let's do a couple more. Breathe and hold it there. Place the foot down, and we're gonna roll down through the spine. Bring the knees into your chest.

Slowly roll. To the side. From here, we're going to gently pick up your strap, but I want you to take it down to a blue spring now. So we're down onto that blue spring. We're gonna wrap the strap around your thigh. So there's my thigh, and come into the middle of your reformer here.

So take the outside leg and place it back. So you're standing up nice and tall. You can either put your hands here or here, whatever you feel comfortable. Let's start here for the time being. We're gonna squat and then lift up.

So you can feel the reformer, the resistance is pulling me this way, but I have to work on my adductors, my glute medias here to stabilize. And I'm going down in a single leg squat, but the beauty of this exercise is that you've got your leg behind and helping you assisting you in that single leg squat. And also this, your little strap is helping the tracking of your knee or your ankle joint. So it's very functional. Couple more. One more.

Hold it down. Let's do a little pulse. Gotta do that little pulse there. You know, we have to do it for 5 for 4 for 3 for 2. Hold it here. Now it gets a little bit harder. We come up and then slide the leg back.

We come up. Slide the leg back. Now as you feel stronger and your balance gets better, we can come up to a little knee and then back out into your arabesque. You see? I'm getting a little bit weak, because now I'm really testing my balance because I'm gonna go into a little arabesque. Remember, if this is just too challenging, which it is, just keep your toes on the reformer. Just slide the front part of your foot on the reformer.

That is still good enough and still amply enough. And still testing your balance here. Let's do a couple more. Oh, one more. Are we there? Hold that balance Now bring you back, see if we can bring that leg forwards. Tap it and lift it. Tap it and lift it.

Semi bend on the stabilizing knee, and let's see if we can take the hands behind the head. Oh, there we go. See? It's always good. We're never perfect. Yes.

I always say through failure comes success. We have to go through that before we get to success. Really important to remember that. Couple more. One more.

Hold it there. Find your balance. Amazing. Come down. Step it. Step it. I'm gonna bring my hands down. Step it. Step out, step out. You're working lateral, step out, dada, dada, formal, 432, One.

And amazing. Feel the glutes there. Let's take that lovely strap away. And we're just gonna turn it inwards here. Put your inside leg forwards.

Nearest to your reformer, hand on hip, bodies pitch forward. Now elbow is bent. I'm just gonna reach forwards. So we're working on our arms, our back here. And we're balancing our abs against resistance.

We don't push forwards. Our abs are keeping us stable as we're pushing against resistance. Okay. It's do 4 more here, 4 reach, your fingertips towards the sky, biceps, to your ears. Alright. One more for good luck. We've got it.

And then we come back. Awesome. Just pop that down. Let's go to the other side now. Oh, I feel my legs. Yes. That's a good part of working unilaterally.

You're really focusing on that weaker muscles. That sometimes don't get the attention that they need. So wrap it around your thigh, your mid thigh. Got it. Now, be careful. You can hold on here if you want a little balance. Put that leg back so you're in that lunge Now hands in prayer will behind your head, and we're gonna do our squat.

I'm just gonna just push my leg a little bit further forward. So there we go. Just make sure you're out of the way over the reformer. There we go. Find your balance. It's gonna take a little bit of your pro perception to adjust.

And once you start adjusting, all of a sudden, you feel stronger. You can watch my body starting to adjust now, And I'm starting to look a lot more stable. Those first three reps are always a little bit dicey. And you're like, oh, should I be doing this? Absolutely. Remember, as I said, Nothing's perfect.

We have to work through, asymmetries in our body to get strong. Alright. This is so good. Feeling it right here. Okay. One more. Alright. We're gonna get down.

We're gonna do our little pulses. You remember the Paul Spurn here? There we go. Paul Spurn. 7 more. 7 6, 5, 4, 3, 2, and 1. Now this is the hard part.

Point front part of your foot, it comes up. And then we slide back. You see I'm just sliding the front part of my foot kinda helps me balance. And then as we get stronger, we're gonna be lifting that leg. So if you wanna come with me, you can. Otherwise, just stay where you're at.

This is challenging enough. Are we ready? You wanna go to Arabesk and then bend and come up? There we go. Arab esque.

Now remember when you have a best, you gotta pitch your body forwards too. As the leg lifts, the body counter balances forwards, pushing back, beautiful, lengthen that leg. I'm back. Can we do 2 more? Oh, we're getting a little sweat going on here.

Okay. One more. Last time. And then bring it up, take that leg forward, bend your standing leg, and we lift that leg up and down. Maybe we can take our hands behind our head. Can we test it?

There we go. Well done, everybody. There we go. Lifting that leg up and down. Obviously, this is more contemporary of Pilates. However, the principles are still here. We're still moving with alignment, intent, slow and controlled.

The principles are here. Let's do a couple more. One more, hold your balance. Amazing, and then come down. Give us a little wiggle. Alright. Let's come out of this gracefully.

And then we're gonna go forward. It's come back a little bit closer towards your raises, inside leg, closest towards your reformer, elbow high here, put your hand on your hip, into that nice lunge, Now reach forward. If you feel that's too heavy, what you can do is step back just a little bit and adjust yourself. Alright? Let's go. Or furthermore, you could take it down a spring. If you're lucky and you have a yellow spring, maybe a yellow spring might be a good place to start too.

There we go. Reach diagonally forwards to where the ceiling meets the wall or biceps to your ears. That's kind of the goal. Use your core. There's a lot of core work here to stabilize. 3 more everybody.

3 And 2, you got one more. 1, and then bring it back. Woo hoo. Nice work. Pop that strap down. Let's grab your box.

Alright. Gonna put our box here. There we go. Make sure it's even over each side. Alright. Super important that that box is even, even space over each side of the reformer. That's really important.

I'm keeping it to blue spring. Some of you may need a bit more support and go into a red. So giving you those options here, but I am on a blue spring. Alright. So we're gonna go into this position here. It's like a mermaid.

But place your toes down. Look at the placement. My toes down. My knees bent. Okay. So that foot is pressing down.

You're gonna need it. So from here, we're gonna transition. We're gonna go over into a mermaid. Now watch me a little tricky here. We're gonna come down.

And from here, that foot pushes out, and you're gonna shoot out to the side in your side plank. Got that. Bending your knees. Bring it in. This is all about control. There we go. And coming into your side mermaid.

And again, place the hands down. Push your foot is on the corner of your box, reach out into that side plank, bring the knees back in with control, close the carriage, take a seat, look at that hip mobility there, and then coming over Yes. And remember, always gotta challenge yourself. We never say never. That's always been my motto.

Never say never because we never know when we need to do that. Never. And it might be right now. And again, so depress your scapula. Push out. You're nice and strong. You're reaching out.

And then we come back. You're gonna do one more. Sit up tall. Mermaid. Now we're gonna build on this now.

Building, building, building, holding here. We bring the knees in, and we push out, and we hold it here, and then we're gonna curl up reach into towards that back foot, and then we come back again into side plank. Are you ready? Needs to chest. Push out. Ready, curl. Abs contract.

And reach to that back foot. We're gonna do 2 more and knees in. Knees out. One more time. Knees in.

Knees out. Ready. Pike. Pike. Pike. Now hold the pike. Transition. Hands.

Turn. Push out. Needs to chest. So now you're in your plank position here. Your arms are reaching out. Now super important to connect the arms to the back. You're reaching out to the crown of the head.

Alright. Let me do a couple more. The next progression, as we know, is gonna be like the rabbit here, hold it here, close the carriage before we even start. We lengthen that leg. That carriage is closed. We bring it forwards.

Shoot out. Fords. Shoot out. So we're always trying to close the cabbage all the way in, reach that leg out. Reach in.

Reach couple more. Keep looking forward. Reach out for the crown of the head. Last time, hold it here. Hold. Hold that leg up.

Beautiful and long, and then we bring it back down. Here we go. Arms astray. Close the carriage. Curl like a cat. Extend.

Curl like a cat. Extend. Take the leg that you're working on. Bring it forwards. Reach that back leg out nice and straight.

We're gonna lift up. We're gonna open. We come forwards. Now contract, bring the back knee in. Reach, lift up.

And we come back. Contract. So you're using your apps. You're in that super duper light spring here. That doesn't mean anything.

That means you gotta stabilize even more. Just because it's light spring doesn't make it easier. It means you gotta control it more. Keep going. Find your balance.

There we go. I'm back. Use your hamstrings right here. Use your hamstrings right up. Reach it out. Holdy here. Hinge forwards hinge forwards. 2 of the arms, touch the bar, and split everyone look out.

Square your hips off. Square your hips off. Hold it there for 5, for 4, for 3, for 2, for 1. Lift up. And then bring that back leg to join the other, slowly take a seat and lift up.

Reach their hands out, little twist, because you know what's gonna happen. We have to do all that on the other side. And that heart rate is elevated because that is a lot of challenge working unilaterally and working at upper shoulder girdle, and l legs and release. Are we ready? Let's go to the other side? So get ourselves in the right position.

Heal is off, pressed against the box. Your other foot is bent like a pigeon. We go into our little side stretch here. Just can press your hand, or you can go down a little bit low if you want. Got my hand here in that pigeon. Oh, so you're not pigeon.

Mermaid. We've got lots of animals today. Animals and birds. There's your mermaids, but the leg is in a pigeon position. I know you're laughing at me here. Alright. You're ready here to do a transition. We go back. Put the hand down.

Push your foot out. And we go into our plank. Look at that top foot. It's right on the corner of your box. Bring the carriage in slowly.

This is where the work happens right here. Your transitions Just as important as your exercise. Here's my transition. I gotta stabilize through the upper body. I gotta work my legs to make this look as effortless as possible, but we know this is challenging.

Close the carriage right here quiet. Use your legs. That's it without crashing your reformer. And we go again. We push out because we're strong, and we reach out. So side plank.

We use our obliques right here. Slowly, quietly come down. That was not the best. Yes. We wanna work quietly. Let's do that again.

Push out. There we go. Bring it back. Close the carriage. Close it. There we go.

That was a lot better. It's amazing. I told you one side is gonna be easier than the other, and we come back out. Hold it here. Bring the knees into your chest, and we push out Now we're gonna go into that lovely twist. You ready? So twist here. Go.

Twist. Back leg. Come back out. And knees into your chest. Push out. Ready.

Twist. Oh, and then come back out. And these into your chest. Push out, ready for your twist. Twist.

There's your oblique. And then come back out. And again, knees to your chest, keep your shoulders strong, your lap strong. Here's the hard part where we have to come all the way up through the oblique. Alright. We're gonna do one more, because I know you can do it.

Let's make this a good one. Ready? Needs to chest. Push out. Ready for your pike. Pike. Pike. Pike. Pike. Pike. Pike. Ablique. Ablique. Pull in. Pull in.

Pull that cabbage in. There we go. Hands down. Transition. Ready. Push Allen in. Whewoo.

And in, let's lift our head up. Let's reorganize our body here. Let's think of our beautiful upper body. No sinking between the shoulder blades and pushing out and in. Alrighty. Let's do a couple more Alright.

Close the carriage. Close it. Elongate that leg, arabesque. Get your hips square. There you go. The carriages closed.

There we go. Hey, we're ready. For your little rabbit here, we go forwards and back forwards and back. Everything is staying stable. My focus staying up and I'm keeping stability in my upper shoulder girdle.

I don't feel anything in my wrists. I feel it all in my back and my arms. 2 more. One more. Hold it here. You've got it.

Hold it. Close that carriage. Bring that leg back. Curl release. Curl release. Step that leg forts. Push that leg back straight.

Are we ready? We lift up. We open up. We come forward. Now we use our abs to curl and contract in. We lift up both legs extend, and then we reach forwards. This is where I love the most.

That's it. For those that have danced before, this is called a contraction where you really pulling those abdominals into like a c curve position in Pilates language, and then we come back up again. And again, so Pilates language is a c curve. Dance is like a contract action, contracting those abs. Okay. Let's do one more. You can see I'm loving this.

Okay. Contract. Reach. Lift up and bend your knees. It's come down.

Let's find that stretch. Or hips a square. There's that fantastic stretch here. For 5, for 4, reach out. Look out.

3, 2, and 1, bend that back knee in. You are her rock star, nice work, turn, and let's stand down. Beautiful. Alright. Let's take the box, and we're gonna put the box away. Even though I do love the box, the box is gone now.

Alright. So we're gonna go into a little bit of arm work now. Once again, I'm keeping it a blue spring. Some of you may need to use a light spring, a yellow spring, maybe. Now you can either be here just like this is gonna be a little bit easier or you could be seated, or we can go for the 3rd level, which is what I'm gonna teach now, which is in external rotation, and we're here turned out.

So this is where we're gonna go to today. If this is too challenging, put both knees down, or sit on the reformer. Alba, hi. We rotate, and then we come back. So this is where we're incorporating the obliques here.

It's very easy to try and muscle through this with the upper body Really focusing on your body rotating the arm comes after your body rotates will kinda help you get into your core a little bit more. And back. Center. Couple more. Rotate diagonally forwards. Center. Now one more.

Hold it. Bring the other hand to join it. Got it. So we've got the other hand there. We go across. Rotate. So your eye focus goes with your arms, and that's another one testing your probe perception here.

Balance and across. That's it. Let's do that lovely rotation. I'm gonna do a couple more. One more and hold it high. We go low.

Hi. We go low. Hi. This is good for those stick sports. Tennis golf. Is pickleball, class as a stick sport.

Not quite sure on that. La Crosse. There we go. 2 more. One more. And bring it down.

From here, we take our hand down. We're gonna adjust just a little bit, elbow high, and take the top leg on top of your bar. That's too challenging. Bring your leg down. Otherwise, guess what? We go into our tricep extension.

Now everybody look down. Keep that leg at the same height you started with, if you can. Remember, you can always bring that leg down to join the other one. There we go. And lifting that leg just below hip height.

Let's do 4 more. See my leg dropped a little bit there. Couple more. Keep the top of the arm still. You got 1 more of your body. Bring it down elbow bent, lift that leg up for 8, 7, 6543 to bring it in.

Take your strap down. Moving forwards. Keeping that thigh against your shoulder rest. Hands go out, go for a little stretch here and back so that leg is turned out. This is just a stretch, stretching out through the hips, coming back, hips.

So you got that spine twist. And let's just do one more in your spine twist. Bring it back. We continue the journey around, knee against your shoulder rest. Close the carriage, bring the outside leg forward, curl the back toes underneath, take the hands behind the head. Now we're gonna do something like a reverse kneeling ab work, but now the foot is on the floor.

So what's gonna happen with here, we're gonna press forwards and back. So I want you to round as much as you can and exhale round and back. Now this reform is a little heavier because it's new, so you may wanna bring it down to a lighter spring. We're deep into those lower abs. C curve.

Four more. One more. I'm back. If you found that a little challenging, take it down to a yellow spring if your reform is a little heavier. Okay? Let's come back. A lot of lower ab work, but also a huge amount of work on your lower abs, like I said, but also your balance.

So let's move on to the opposite side here. Get your knee against your shoulder rest, either here, or we're gonna be in that external rotation toe pointing to the corner of your reformer, hand on your hip, elbow high rotate. Elbow high. So this is going over your midline of your body, over your chest, over your heart center, There we go. And we're following our hand.

And what comes first is our torso, right? Go. And back. I like placing my hand on my hip just to give me a little bit more stability. So I am aware where my pelvis is, keeping it stable.

Now one more, during the other hand here, we rotate and lift, and we're going straight across your body. Are we breathing? Okay. Go. Great exercises for your obliques, everyone, your waste, your apps. If that's not inspiration for you, I don't know what is.

2 more, one more lift up. We're going down, lift high, down to the bottom side, and up. Look down. Lift up. It's almost like you're facing your knee, hips are facing the knee in that rotation down. Two more.

One more. And then bring it down. Let's take a hand down. Just a little bit. Elbow is bent, and we're gonna lift the outside leg and place it on the bar.

Now remember, if you want, you can keep your leg down, or come with me. So we're going to our tricep extension. We lift up and down. And again. In that lovely extension, keeping that leg still. Elbow is lifted.

Palm is facing up to the sky. And we exhaling. As we extend the elbow, let's do about 3 more of these. 3. Keep that leg strong that's lifted.

One more. Hold it there. Hold. And let's try and lift that leg up. Oh, feel it into those glutes. Let's do 7 more, 76543 2, and 1. Bring that knee down. Place that strap down.

We're gonna take this leg and place it out in external rotation on the floor. Reach the arms out. And we're gonna push it out and in. And now we're gonna add a rotation towards that stabilizing leg at the front. This is just a stretch, walking through the adductors, k. Can you give me one more?

Gotta love the stretch here, bring it back to center. Following the flow, we turn around, curl the toes underneath, step the outside leg forwards, Find your stable base here because you're gonna be pulling, tilt, underneath, lower abs, hands behind the head. So there's your reverse abs here, pubic bone to belly button. And then as you go, hands behind your head kind of helps and round forwards. Four more here.

Last time, and then come back. Oh, good work. Come into your center here and just pull back into a stretch. Just a little stretch. And then round all the way up. Keeping it that, yeah, blue spring, and let's come back to here.

Now we're gonna pick up your right strap. This one, we're gonna keep down, alright, So I'm gonna place the left hand on my, shoulder rest here. Now I'm gonna go into a bicep curl. I'm pulling with one arm, which is why I'm on the light spring. Now I'm pulling And you're in a slight c curve with the spine.

Now if you feel comfortable, float that hand up, take the hand behind the head. So now we are working unilaterally here. Now the next step, gotta feel comfortable. Try and lift the opposite knee up. There we go.

4 more. Keep the elbow high. 3, 2, 1, arm out. Now from here, we're gonna lift up. Hold it here. Place the hand down. From here palm flat, we're gonna row and back row. My hand is down to stabilize.

I'm in a seeker of position. If this is too challenging, just drop one leg down. The elbow is high. You in a row. Let's do 4 more.

4 palm flat, 3, exhale 2, exhale 1, reach the arm out, lengthen those legs up in your teaser here, hold it here, and balance for 8765-432. Bend the knees drop down. Switch with the other side. Hand down to start with bicep co. So really get deep into that secret pubic bone towards the belly button.

Look where your elbow is. It's in line with your shoulder. The other hand is supporting yourself. It's on your shoulder rest. Got that.

There we go. Which is why I'm on a light spring. Now the next level, of course, take your hand behind your head. How are we feeling? Feeling good?

Okay. So what would be the next one? We'd float the leg up. Now we're really balancing here. Can we do about 4 more here? 4.

3. Get the elbow up. It's easy to drop it. Couple more. One more. Holy there. Legg straight.

Now we're gonna try and float the other leg up. This is the challenging part. If you wanna keep that leg down, you can. Now we're gonna row. Now if you wanna take that hand down, you can.

Or you can keep the hand behind your head. It's up to you. You gotta find where you feel comfortable. Everybody's gonna be at different levels, but the elbow is high. I'm keeping my hand on my head because I can. But you can also put your hand down here.

So there's always a modification. I could have one leg down. Right? So there's lots of modifications here. They're all fantastic, and they're all beneficial. They've all got the same task in hand.

2 more. One more. Reach there. Arm out. Lex come up.

Hold it there. Reach that arm out for 8, 7, 6, 5, 4, 3, 2, and 1 bend the knees and come back down. Oh, there's that lovely stretch there. We're gonna come back. This time, we're gonna take it to a red and a yellow. Yellow. Working unilaterally here, coming onto your back.

We've got that right leg comes up into your strap. Now from here, we're gonna take the other leg. It goes underneath. And then we thread through, lifts up, come back down underneath, flan there we go. So you're threading the leg, threading the leg up, threading the leg down, threading the leg up, threading the leg underneath the bar, threading the leg up, and down. Let's do one more, threading the leg up, and then back down. Now find your board there, your foot board, hold it there in that stretch, lift your hips up and down, up and down for 5 for 4, for 3 for 241 switch, and we take that leg up straight up, and roots you the leg out, ready, scissor.

Now thread that leg underneath. There we go. It's like threading that leg. Be mindful that the hip is not hiking when that leg comes up, try not to hike that hip. Gotta really keep the distance between your lowest rib and your hip.

There. I've got you two sticks here. Point those toes. Hamstrings are working here. Stretch and strengthen. 2 more. One more.

Now find your footbar there. That's it. Your platform. Oh, let's try it lift up and down. Up and down, up and down for 5, for 4, for 3, for 2, and for 1. Bring your foot onto the bar, and then take your strap away. Put your strap down.

Roll yourself all the way up. We're gonna straddle Come all the way back. We're gonna take it now to a blue spring. Everyone is on a blue. We're sitting back, so forward as we turn our feet out.

We're gonna push forwards and back. Push forwards and back elbows closely into the body, and we're gonna throw forwards. Push forwards. Now this is double because we're gonna go into single in a minute, single arm, but we're gonna build the intensity up first. So we're gonna push with the right hand only. Push with the right hand.

Push elbow closely into your chest. Press your feet firmly into the ground. One more switch push elbow into your body. Keep your legs super duper still. 3 more, 3, 2.

Now right then left go. Right. Left. Right. Left.

Push. Come on. Push. 4, 3, 2, 1. Grab it. Sit yourself down. Hold it here nice and tall.

Left your arms up. Hold it here. We gotta lift ourselves up. Hold it here. We're gonna ride the horsey here. Write the horsey.

Yes. We're going riding the horse here. You're in the size of working super hard. And you're smiling because you're gonna do 8 more. 8, 7, 6, 5, 4. 3, 2, hold it, lower down gracefully. Come up, feet go forwards, reach your arms up, hinge, forward flexion.

And breathe. And breathe. How are we feeling? That was a pretty intense class where you guys did it. And we press past your feet. We roll all the way up.

Everybody take your hands back and then just push away. There you go. So you're in external rotation of your shoulder joint. Doesn't that feel good? There's your stretch, curl back, and then take your head over. Alrighty. Should we go again? Push open.

Heart feels good in your chest to open up your pecs, that beautiful posture there, heart center's lifting up. There we go. Open your heart to the sky. And then we round like a cat. Can we do that one more time? Ready.

Push away. Open your heart. Let a big sigh out. Hold it. And then round, round, round, and hold it. I make myself laugh. I always say if you can't make yourself laugh, who can you make laugh?

And then roll all the way up. Nice and tall. Alright. Let's come back to your side, and let's stand up how we're feeling. We're feeling good. Let's finish off with a nice roll down to align the body to get ready either for the fabulous day, or maybe you're going to bed, which is even better, I suppose, arms by the side of your body, chin to chest, scoop up through those abs, touching your toes.

We're rolling ourselves all the way up. And there we go. Look, I'm 10 inches taller now. Feel fantastic. Thank you for joining me again. I hope that your body really loves that, and you get stronger because you found muscles that you didn't know that you had.

Thank you for joining me today. See you soon. Goodbye.