Brett's Go-To Reformer

Hi. My name is Brett Howard. And today, I'm gonna do a little go to performer that I like to do if I have a little bit of spare time. Before we get started, I just want to let you guys know that I'm working on the Grats reformer. So the Grats reformer is a classical reformer. So, it is a four spring system, and it also is a system that does not have colors. So which is fine if your reformer has that. But, I would say that once spring would be comparable to something like one red if you're working on a balanced body or a peak performer.

So once again, I only have four springs, and they're all the same tension, so I won't say yellow spring or red spring. Okay. So, I decided to start with this pad on, which normally I would not do, but we're gonna do an exercise where it'll make the transition a little bit more seamless. So if you have a pad, place that down just because there'll be less slide in a later exercise. I'm gonna start on four springs, or it could be three springs depending on what feels most comfortable for you. You don't have to do this, but normally I would start standing and lower myself down, then from there, I'm gonna turn on to my back, and then I'm gonna start on my toes heels together toes apart for footwork.

I'm gonna zipper up stretch and bend in stretch two, and in stretch three, stretching four, stretch five, and five more. And two, and stretch. As I'm stretching, I'm trying not to tuck. And one more stretch, and we go in. Now we go to the arches of the feet, toes over a healer like a bird on a perch.

Same thing stretch out and bend, two, and in. Three, and in and out, and in. Five, five more stretch. And bend to and bend as you stretch try not to hyperextend the legs out. And one more out and all the way in.

Now we go on to the heels. I'm gonna flex the feet gonna make sure that that little toe is pulling back just as much as the big toe and stretch and in. Two. It's a parallel position, but sometimes you might need to open the knees just slightly. And five. Five more, and in stretch two, stretch three, two more, stretch.

And one more, and in. Now we go for tendon stretch, so we're gonna go back onto the toes, plottie stance. I stretch out and make sure the little toe is on the bar as well. Lower for three counts, and lift two, three, lower, lower, lift, lift, lift three, two, three, lift, lift, lift. Here again, try not to hyperextend in legs. Lower, and lift, lift five more lower. And lift two, three.

We're gonna keep the rotation of the legs. Three more. Lift, lift, lift, lift, lift, lift, one more. Lift two three, bend the knees return the carriage in. Now I'm gonna bring my heels to the corners.

And we're just gonna do a little bit of a second position and in. To stretch out. Stretch five. Five more. Out and out. And in two. One and in.

Now, normally I would lower the foot bar here, but I'm gonna keep it up today. You're gonna reach back, grab one of your handles, both knees in, roll the head neck and shoulders up, stretch arms and legs. We have our hundred. Pump. Excel three four five inhaling, exhale three four five in with the air, and exhale three four five inhale. XL three four five five Excel three four five more in with the air.

Excel three four five in. Excel three four five three more. And Xcel three four five two more. And exhale three, four, five, and one more set. In exhale three, four, five, bend the knees, bend the elbows, rest the head.

Then I'm gonna place the handles onto the eye hooks. I'm gonna sit up. I'm gonna go to one spring. So I take three springs off, then I'm gonna lie down. I'm gonna lower my headrest.

Then I'm going to walk back so I'm on my toes You're on one spring. So it's a very light spring. So you're gonna stretch out slowly. Then I'm gonna inch my body down a little away from the shoulder blocks. Arms are gonna go to the ceiling. Then I'm gonna roll up one vertebra at a time, and I'm gonna reach forward into c curve, then rolling down one vertebra at a time.

All the way down. And again, I roll up and reach. If you scoot back a little bit, that's okay. You just have to scoot your body forward a little bit on the down. Let's go for two more and rolling up one vertebra at a time, energy reaching forward through the heels. C curve, roll back one vertebra at a time.

All the way down last time, chin to the chest inhale roll up and exhale c curve. Inhale roll back and exhale all the way down. I'm gonna bend the knees come in. Then let's roll to one side, sitting up. We're gonna go to two springs, lower the headrest.

I'm gonna remove the pad. Turning around, and we're gonna go for a little bit of assisted roll down. I'm gonna crisscross the straps. I'm gonna hold on to the leather, but if you don't have leather, of course, you can hold on to the rope. I'm gonna walk my hands up and I'm gonna make a nice c curve. I'm gonna roll back one vertebra at a time to the lower back.

Then I'm gonna round forward into my c curve. And again, curling under, under, under, and then leading with the crown on the head rounding forward. Just to get a little bit of a loosening of my lower back curving under. And then rounding forward. Forward forward.

Last time. Getting a little bit of mobility curling under. And then curling front two three. I'm gonna stay on two springs. I'm gonna bring the heels onto the headrest. Elbows are gonna come in at the ribs I'm gonna start with my tailbone, tailbone under pubic bone up, and I'm gonna roll down to the lower back.

I'm gonna keep a c curve. Head and tail are gonna reach towards each other. Then I'm gonna bend the elbows one and stretch. Two. I call this California rowing three.

And four. And five. Five more one. And two. And three, and four, and five, and in, and then rolling up.

Okay. I'm gonna place the handles onto the eye hooks I'm gonna turn around remain on two springs. Then I'm going to take my leather and thread it through. This way, I'm getting myself prepared for short spine massage. Then I'm going to take the straps, place them onto my feet, making sure the strap is not in the middle of the foot, but right above the heel. That's gonna give a better sit bone heel connection.

I'm gonna stretch out and bend in just a couple frogs stretch out too. Bend too. Stretch out hold. Then I'm gonna keep my tailbone down. I'm gonna bring the legs as far back as I can without my tailbone coming up.

Knees into the chest, stretch, and then I fold, fold, fold. And I bend. Now, let's go for the short spine, stretch. I fold, and then I allow my tailbone to come up and I go up and over. I'm gonna bend the knees, and like a little ball, I'm just gonna melt, melt, melt all the way down. Once again, legs out, fold at the hips, then peel up and over, bend the legs and melt all the way down. And again, I stretch Then I fold and I peel, and I go up and over. I bend the legs. I soften at my sternum.

I melt through the spine, bone by bone, by bone. Let's go for one more, stretch out. I fold and I peel up off the mat, bend the legs, then soften at the sternum, melt down one vertebra at a time, vertebra by vertebra by vertebra. Now I'm gonna grab ahold of the handles, take those, and we're gonna go for the coordination elbows in at the sides. I'm gonna roll the head neck and shoulders up simultaneously arms and legs front.

Open, close the legs, bend the knees, bend the elbows. Two, open close, bend the knees, bend elbows, inhale, hold the breath open, close. Exhale two more. Inhale front, open close, exhale bend the knees. Keep exhaling, bend the elbows one more time front. Open close, bend the knees, bend the elbows, rest.

We can take the straps in one hand, sit up. Let's go to one spring. Then I'm gonna take the handles, place them onto the eye hooks. Then from there, I'm gonna grab a hold of the box and place the box on, and we will go for the pulling straps. I'm gonna line myself with my shoulders at the edge of the box.

Then I'm gonna hold up high on the leather straps. Now one line from head to heels, like a long piece of steel, pull back, lift the upper back and hold for three. Two. One and lower the body. And again, pull through the wings and hold.

Two. Three and exhale lower. One more. Pull back and lift. Two. Three, and exhale lower the body. Let's slide the arms to the very back end of the leather. Lift the arms to the side to make a letter t with the body. T shape.

Pull back and lift. Two. Three and exhale lower. And again, pull back and lengthen lengthen lengthen and exhale lower. One more. Inhale pull two three, and exhale lower.

Let's take the straps in one hand standing up. Then we go to two springs for the back stroke. Then let's step on hand foot, hand foot, tailbone, then lie down to fist above the forehead, arms and legs up Open circle reach for three. Two. One, bend knees and elbows.

Arms and legs up. Open circle reach. Reach reach. Reach. And bend back in. Two more inhale.

XL, circle inhale. Two, three, exhale pull back in. Last time up. Open circle reach. Reach, reach, and we go back in.

Take the straps in one hand, sit up and take one spring off. Then we can lie down Let's scoot a little bit back, and we will go for the teaser. Tension on the straps, and then from there, you're gonna roll up into your teaser position. Then from there, lower to the waist, lift to the brow, lower to the waist, lift to the brow, lower all the way down to Three. Let's repeat that.

Ts are up. You can stick with the straight arms or you can circle and a lift and open and a lift. Open, roll down one vertebra. At a time, let's reverse the circles and circle out forward and down. Out forward. One more.

Out forward, roll all the way down. Let's take the straps in one hand, and then we're gonna sit up. Let's add a second spring on So we are on two springs. Then from there, I'm gonna take the leather. I'm gonna thread the leather through the handle.

I'm gonna sit down onto the box, and then let's crisscross the straps I'm gonna take the straps, place them onto the feet, then turn to lie on my stomach, then from there hamstring curls. Let's hug the front of the box. Long through the crown of the head, bend in one, and stretch two, and stretch. While I'm doing this, I'm really trying to push my hips down. Into the box. Five more. Bend and stretch.

Two and stretch. Three and stretch. Four and stretch. And bend and stretch. I'm gonna stretch the legs. I can just drop the straps into the well. Now standing up.

We're on two springs, so I'm just gonna turn the box around and place the box behind the shoulder blocks, but if you're a little bit smaller, you can always place it in front. I'm gonna sit down and bring my feet underneath the strap. Now we're gonna go for short box round I'm gonna a, b, docked, open my legs wide into the straps. I'm gonna keep my knees fairly soft. One arm, then the arm, other arm around the waist, make a tight little ball.

There's a low ceiling above me. I'm gonna stay underneath the ceiling. I'm gonna roll back one vertebra at a time. Then I'm a lead with the crown of the head and return up. And again, curling under.

And curling up. And again, curling under. And curling up. You can stick with that. Or if you want to add on, you can curl under. Let the head go.

Then chin of the chest, and curve to go up. One more curling under, and then slowly uncurl like a snake that's slowly uncoiling. Then chin of the chest, we recoil one vertebrae at a time up. I'm not gonna use the bar today. I'm just gonna bring the hands behind the base of my head, and then I'm gonna make sure that my ribs are nice in place.

The short box flat. Engage the bottom, lifting hinge backwards. And then lift to center. And again, lifting hinging back to, and up to center, lifting hinging back three. And up to center one more, lifting hinging back.

And up to center. Side to side, I'm gonna lift, then over to the right, and then lift to center. As I bend to the left, I keep that right hip down and center. I lift up and over to the right and center. Up and over to the left and center. Now, twist to the right, but instead of reaching, spine stretch on the diagonal, keeping your left hip down. Then roll up to your spine untwist, twist to the left, spine stretch on the forward diagonal, and then rolling up, and center, twist right spine stretch on the forward diagonal so you get a similar feeling that you would in the saw, and then rolling up, untwist.

Twist left, spine stretch on that forward left diagonal. And then rolling up and then untwist. Now the twist reach, I twist to the right, keeping two straight lines in my back. I reach out to the right and up to center, and then lift twist left reaching out and up to center, lift and twist right, reach out and up to center, lift and twist left, reach out and up to center. I'm gonna turn my body to the right.

We're gonna go for a little bit of a side sit up. Hands behind the head, let's do a few halves. I'm gonna go halfway over parallel to the floor. Then I'm gonna lift up. And again, I go halfway over parallel to the floor, and I lift back up. Now, we go all the way over.

If you can, try to touch the elbow to the headrest, and come up. And then counter stretch into the other side. We have one more. We go up and over, touch the elbow to the headrest, then go up and counter stretch into the side. Alright. Let's switch sides. Hands behind the head.

I'm gonna go over parallel to the floor, and then I'm gonna lift back up. I'm gonna go over parallel to the floor. I'm gonna lift back up. Now, we can go for full. If you choose to, go all the way over, and then we go all the way up. I bend into the other side.

I go all the way over and all the way up, and I bend in. Great. Now let's turn to face front. Then we're gonna go for tree. So you're gonna hold on to the back of the thigh.

You're gonna lift the spine tall. Extend the leg up and bend. Up and bend. Up and hold. Rotate the leg, walking up towards the ankle, forehead to shinbone, curl back in one piece.

When the lake hits 90, hand by hand, walk down to the halfway point, or you can go all the way back and exhale. Then chin of the chest, curl, walking up to a nice tall straight lifted back, forehead to shin, curl back, and then walk down. Usually, at the end of this, I get a little greedy, and I like to sit into this a little bit because it feels so good on that left hip flexor. Then chin to the chest, walking up, and then lengthening up. To a tall back, one more forehead to shin, curl back. I'm gonna do one more.

I have the greedy spirit today. So I'm gonna really let myself sink into that. And then chin at the chest, walking up and lifting up to a nice tall back, flex the foot, point, flex, and point Flicks, endpoint rotate parallel, memory let's switch sides holding on to the back of the left leg, limbering, up down, up down, up hold. Rotate walking up, forehead towards shin, curl back. When the leg hits 90, hand by hand, walk down, you can go halfway, or you can go all the way back and exhale.

Then chin of the chest, curling up, walking up to a nice, tall, lifted vertical alignment, forehead to shim bone, curl backwards. Then from there, when the leg hits 90, hand by hand, walk down, go all the way back and exhale, chin to the chest, curl, walking up to a nice, tall, lifted back. One more forehead to shin, curl back. Then walk down, and go all the way back, and exhale. Then chin of the chest, curl, walking up to a nice tall, lifted back, Flex the foot.

Point the foot. Flex the foot. Point one more flex and point rotate parallel, be the knee, and then we can stand up. Let's take the box away, and we're gonna go for the long stretch series. I'm going to lift my headrest up, and I'm fairly tall So I'm going to bring this to second gear, but if you are less than six foot, you might wanna keep it in first gear.

Let's lift the foot bar, and then I'm gonna step on hand foot, hand, foot for long stretch. Press out. And then go back in. Press two and lengthen in. Press 3 and lengthen in to press out, I pull the shoulder blades down as I push the heels of the hands forward.

And I go in, shoulder blades down as the heels of the hands press front. And go all the way in, in, in. Now, bend the knees. Let's bring the feet against the blocks. Hips are gonna go forward for the down stretch. Inhale is go out, exhale lengthen lengthen lengthen, inhale out, exhale lengthen lengthen lengthen one more inhale out, and exhale, exhale, exhale to go up.

Let's pike the hips up. I'm gonna bring my heels about three quarters of the way up. I'm gonna curve in the low back for the up stretch. Back to the heels, strong in my glutes, as I go in, then I double up, then I go back to the heels, strong in the glutes, as I go in, Let's go for one more, and up, and back, and strong, strong, strong in the glutes and hamstrings, and then I'm gonna step down I'm gonna bring this back to first gear, and we will go for elephant. Two springs, hand foot, hand foot, I'm gonna round the back like an angry cat. All 10 toes up. Then I go out three counts in, in, in, in, in, in, in, out.

In, in, in, in, in, in, in, in, in, in, in, in, and then I step to the floor. Next exercise, I like to call the chicken wings. I don't eat chicken, but it's a good image. So I'm gonna step the legs parallel hip width. Hands are gonna be together.

Then from there, I'm going to bend the elbows and stretch up. Ben, shoulder blades down to go up. And, Ben, and up. Now we go up time, and go up. Up. Up. Three more up.

Up, up, and up, and standing up, and we can go for the stomach massage series. Three or four springs, whatever you started footwork with. Then you can place the pad down just in case you feel like you might slide. I'm gonna sit down, toes are gonna go on to the bar, and then I'm gonna grab ahold of the front of the carriage. Thumbs with fingers, wide elbows. I'm gonna pull back to the naval to stretch, lower the heels. Lift down in to lower lift.

Lower back pulls back upper back spine stretches forward, lower, lift, two more, lower, lift, one lower, lifting in. I'm gonna go to three springs. If you're on three, you could just stay on three, hands go against for the hands back. I'm gonna open the collarbone. I'm gonna keep the elbow slightly soft and out.

Lower lifting in. Two, lower lift. I think of my body like a marionette puppet. I lift through the crown of the head, the temples, and the two bones by my ears. Two more, lower, lift, one more, and in. Let's go to two springs. I'm gonna reach up, and this is called the reach up, and going in and reach out to and lengthen inhale, exhale one more time inhale, Excel, inhale, lower shoulder height, the twist, exhale twist.

And come back in. Follow the hand with the eyes. And in, exhale. And in. Slice an in.

An exhale. An in. One more time, exhale and inhale. I'm gonna grab the front and the monkey, stretch the legs. And bend the knees. Stretch the legs too.

Bend too. Stretch the legs hold, and then optional, lower the heels and lift the heels. Lower the heels, lift the heels, lower and lift, bend the knees, and returning, standing up Let's go to two springs. And then just so we have it prepared, let's set up the long straps. Now you're a former, you might not need to do the step Otherwise, I'm just going to put these extenders onto these straps.

Oops. These are hooked together. Okay. So I could leave them there, but hopefully they'll stay here. I'm gonna place them onto the eye hooks there. Now, semi circle, Normally's done on the toes, but I like to do it on the heels for my body. I also like to do this in parallel hip width. Also, you can do this on two spring.

I prefer to do it on one spring. I'm gonna keep that headrest up. I'm gonna push my body forward. And then my initiation is my sternum. I'm gonna soften.

At the sternum, I'm gonna melt down all the way down to the tail. Then I think of dusting the spring or springs, then I'm gonna start with my tailbone. I'm gonna roll up, and I'm gonna return back in. I'm gonna soften at the sternum, melt down one vertebra at a time all the way down to the tail. Then from there, I'm going to press and then lift and go in. Let's reverse it.

Go out. Soften at the sternum and melt, melt, melt all the way down, and going in, and lifting up through the hips, and go out, softening at the sternum. That's the initiation of the movement. And I melt all the way down. And then I go in, and I go up. And then scooting back.

And yes, I kept them here. Let's take the straps, place them onto the feet, and we're gonna go for leg circles. And actually, you know what? I'm gonna take it back to two springs. Now, let's start out, then open the legs lower together lift. Open lower together lift. Open lower together lift.

Open lower together lift. One more lower together lift. Let's reverse it. Zipper through the abdominals as you lower. Zipper open up and together.

Zipper open up and together. Two more. Open up and together. One more. Up and together, bending the knees in, I'm gonna flex the feet, letting my legs just fall to the side, and I'm keeping the nice flex position. Then from there, I'm gonna place the hands, my hands onto my thighs.

I'm just gonna push an inch front and then release into the stretch, push an inch front, and release into the stretch, one inch front, and release. Now if you're feeling warm, you can stretch the legs all the way out and take a straddle stretch. Then to come back, I'm not gonna close my legs unassisted. I'm gonna grab the straps. I'm gonna close the straps to close the legs and then bend the knees into the chest.

Okay. Let's take those straps And then I can drop the straps into the well. Sitting up. I'm gonna take us to one spring, and then I like to do the reverse knee stretches. So I'm gonna step on one hand, one knee. Other hand, other knee.

I'm gonna bring the hands not too far away from me, round the back like an angry cat. Then from there, tailbone under and release. Tail under and release under and release under and release and under and release one more time under. And release. Then from there, I'm gonna arch the back, head up tailbone up. Same thing.

I pull under and release. So it's not a big movement under and release. Under and release in and release two more today in and release one more time in and release. Then from there, I'm going to Curl my back like an angry cat again. I'm gonna curl my toes under, lift the knees up for the knees off. In two, in three, in four, in five, in six, in seven, in eight, in nine, in 10.

And then I'm gonna lower the knees down. I'm gonna stand up And then I'm gonna take us back to two springs. Now, you can do this exercise with the hands down if that's easier for you, but I'm gonna do it with the foot bar up. I'm gonna step on one hand, one foot, other hand, other foot. I'm gonna round the back like an angry cat, lift the knees and go out and in two, three, four, five, five more.

Out and in. Three, two, one in gently lower down. Then let's stand up. You can take it back to three or to four springs and we will go for the running. Let's lie on to the side, onto the back. Let's go on to the toes parallel together, stretch out, and then lower lift.

And lift and up and up, accent up and up and up and up. Five up. Five up. Five more and up. And up. I'm really making sure my pelvis stays nice and still and up three more and up.

Try not to hyperextend the leg that's lowering and up and up and up last set, up and up. Then the knees for turn in. Let's go to the corners again. You can be on the arches of the feet or the heels of the feet. The headrest can stay up on this exercise. You don't need to lower it because we're not gonna go to a full bridge.

You're gonna initiate with the tailbone. You're gonna curl the hips up to the bottom ribs. Then from there, you're gonna stretch out and bend and return in. So this is not a full lift. I'm just rolling up to the bottom ribs three.

And in, so I'm nice and relaxed on my neck, nice and relaxed across my shoulder blades. And in. Let's go for five more stretch and in. Two. And in. Three and two more.

Out and one more. Out and in, melt all the way down. For now, I would like to do a full bridge. So I'm gonna lower the headrest. Then I'm gonna try to keep the heels, connected, parallel hip width, and then I'm going to roll up, try to keep the carriage still, and then soften and melt, melt, melt to the tail.

And again, rolling up. And soften and melt, melt, melt. One more tailbone initiates rolling up. And now, let's stay up slowly stretch. And bend in stretch two, bend two, stretch three, bend three two more, stretch and bend one more stretch, and bend soften, melt all the way down to the tail. Now I'm gonna bring one leg in, I'm gonna lift the hip, and then lower down.

Lift the hip up two. And lower one more. Lift the hips up three and lower. Let's switch. Lift up and lower.

Lift two. And lower, lift three. And lower both feet on. You're gonna roll to your side, sitting up, and then standing up. Let's go to two springs. You can also do this on one spring and just In case you feel like you're in a slip, you can take a pad.

Let's lower this and place that under. I'm gonna bring the inside foot on then the outside. Then the inside then I'm gonna heel toe the outside. And actually, let's lift that up. He'll toe the outside all the way over.

Then from there, arms out to the side. Energy through the fingertips are gonna go out for three. Two. One, hold two, three. In two, three, hold two, three.

Three counts out. Three counts to hold. Three counts in, three counts to hold. One more time, hold two three. In two three. Hold two three. I'm gonna heel toe the foot in Then from there, I'm gonna step onto the carriage.

I'm gonna turn it into the springs to help keep the carriage still. Then from there, I'm gonna bring my right foot onto that pad, arms out, heel, toe, one foot. Over, as far as it's comfortable for you. Then we go out for three, two, one, hold two, three, in two, three, hold two, three, out, out, out, hold, in, in, in, in, hold two, three. One more set. Hold two, three.

In two, three. I'm gonna heel to the foot in. Then once I feel secure, I'm gonna step that foot on, then I like to step backwards. I'm gonna take us to one spring. Now this next exercise, It's a modification of an exercise called the cut split, but I like to do this to help open up my adductors. I'm gonna bring one foot on This foot is gonna be in line with the leg, and the foot will be underneath the carriage. I'm gonna bring my hands on.

I'm gonna walk out as far as you like to and take a stretch. And then I'm gonna walk back in. And again, walking out, taking a stretch of both adductor muscles, and then walking back in One more, walk out. Once I'm out, if I I can stay here and I can just kind of pitch forward a little bit just to increase the stretch. Then from there, I'm gonna stretch my arms I'm gonna walk in, and then I can stand up. Let's go to the other side.

Then I'm going to bring that leg underneath the reformer, in line with that leg. Other foot goes against the shoulder block. Hands go onto the frame, and I walk out to where it's comfortable for me. And I walk back in. This is another exercise I tend to get a little greedy with, and I walk out, and I stretch.

And I'm gonna walk back in. Let's go for one more. Walk out, but only go to where it's comfortable. For you, and if you want to increase the stretch, you can just tip forward just a little bit. Keeping a flat back that I'm gonna stretch.

Let's walk in. And then I'm gonna step down. I'm gonna keep it on one spring, and we're just gonna go for Eve's lunge. Foot goes down. I'm gonna push out, and I'm gonna stretch that hip flexor, those hip flexors. And then I'm gonna lift in a little bit.

And stretching out. And lengthening in. One more stretching out and lengthen in in in. Let's go to the other side. Foot goes against, and then I'm going to stretch out and lengthening in, and stretch out too.

This one is my tighter hip flexor. So sometimes I just sink into that just a little longer. And go back in. One more stretching out, out, out, and lengthening in. And that's all we have for today. I hope you enjoyed this, and I'll see you next time.