One Spring Reformer

Hi. I'm Gia, and today we're gonna do a class on the long box using just one red spring. If you wanna use a blue spring for some exercises, you can, but I'm gonna keep it to one red spring so we don't have to change it change it at all. So We're gonna start sitting on your box, feet on the headrest. You wanna sit fairly close to the edge and then grab onto your straps. We're gonna hold on to the tape part of the straps or the ropes. Arms are gonna stay straight.

We're gonna start with some roll back just to warm up your spine. Sitting up as tall as you can, take it to inhale, you exhale, you're gonna tilt your tailbone under roll back all the way. And take a deep inhale at the back, exhale as you roll up all the way up to a seated position. Inhale at the top, exhale roll back. Pull your abdominals in.

All the way back. Inhale, exhale as you roll up. Do two more like that. Link, and your spine at the top, exhale roll back. Arms stay straight, try to use your abdominals, not your arms to pull you up, and then roll up. Lakes can be together or hip distance apart, whatever feels good to you.

One more rolling back. And then roll all the way up. Now you're gonna roll back halfway and hold. Just roll to the tips of your shoulder blades. Keep your chest lifted.

We're gonna bring one leg up to tabletop and then lower it back down. And then lower lift the other leg up and lower it back down. Just keep alternating. Try to keep your hips stable so you're not rocking side to side and lift. Good. One leg up and lower other leg up. Arms are still straight, chest is lifted and lower last one. They're gonna bring the first leg up and hold, bring the other leg to meet it, and then they're gonna lower both legs down and then back up. Just go where you can. Try not to let the back arch.

Lower, scoop those low abs in and up. Two more. Last one. And then lower your feet down one at a time, and then roll all the way up. Length in your spine. Now you're gonna roll sit back just halfway into the box, grab onto the straps, and you're gonna roll halfway back again.

Find that nice c curve. Arms are gonna stay long or lifted. You're gonna bend into a bicep curl. And then push back out. Then in, try to keep the elbows lifted.

Pulling into your abdominals. Four more. Keep your shoulders away from the ears. And three, deepen those abdominals. And two, last one, then you're gonna roll all the way up, sitting up tall, switch to your hands are facing back, and then push your arms back for chest expansion. And forward.

Open your chest. Keep reaching your fingers down as your spine grows tall so you find that opposition. You're right on top of your sitting bones. Push back. And reach.

Try not to arch your back. Keep the ribs over your pelvis. Last one. Just hang up your straps. I'm gonna lie on to your stomach.

And we're gonna go into pulling straps. So you wanna have your chest just off the box, knees off the box as well, grab onto the tape part of the ropes again, arm stay on the outside of the frame. Lakes glued together and active, abs are pulled up, shoulders are away from your ears. You're just gonna reach your arms back to your hips, lift your chest up, and then lower back down. Again, pull back, and then reach the arms forward.

Two more like this. Pull back. Arms reach forward. Hold this one back. We're gonna go into a tricep press.

So you're gonna bend your arms and straighten. Ben, keep your sternum reaching forward. Try not to go into your low back. Think of your upper back arching. One more.

Keep your hands back, turn your palm center facing down, open out to a t, and then push back to your hips. Open out to a t. And then push back to your hips. Two more. Reach those arms as long as you can.

Last one. And then arms come forward, hang up your straps, Now we're gonna sit on the box again. So you're gonna sit facing the same way, feet on the headrest. We're gonna bring your thighs into the straps now. So you're gonna bring your strap over your knees and then lie down on your box. You wanna make sure your tailbone and your shoulders are supported on the box.

If this doesn't feel good on your back, you can always do this off the box or without the straps. Hands are gonna go behind your head, curl your head up as high as you can, legs and tabletop. Try to keep your low back attached to the box. You're gonna lower one foot down, and then back up into your chest. Lower the other leg down.

And back up. So the leg that's not moving, you wanna try to keep it into your chest. So you're not letting the other leg pull you down. One where each side like this, and upkeep the chest lifted last one. Now you're gonna lower both legs down. Keep your chest up and then pull your knees into your chest.

Trying to go past tabletop even. Two more like this. Pull into your abdominals. Try not to let your hip flexors take over. Think of scooping those abs in and up. Now, we're gonna go back to that single leg.

You're gonna twist toward the leg that's bent or that's up. And then back to center. Twist toward the other side and center. Just keep alternating. Again, pulling that other knee into your chest as much as you can. Try not to let it drop. Bull shoulders off the mat. Two more each side.

And then back to center last set. Good. And reach. Go ahead and let your head come down for a second, hug your knees into your chest. Take a breath. And then we're gonna bring your hands behind your back behind your head again. Lakes up to the ceiling this time.

We're gonna circle your legs around and up. Around and up. And up two more. Just go as wide as you can and reverse. Just make sure both legs are making the same size circle.

And up or around. Keep pulling the chest up as you get tired. Last one. And then hug your knees into your chest. Let your head go again.

You can even let your head go back a little further. That feels good. And then when you're ready, come on up to a seated position, and then we're gonna take your straps off your legs. So go ahead and keep the straps. We're gonna turn around.

So you're gonna straddle the box. Shraps are gonna go into your hands. Setting up as tall as you can, hands are gonna be flat with your palms facing up. We're gonna go into serving. So you're just gonna reach your arms forward and then pull back into your sides.

Reach forward. As you reach the arms forward, make sure your shoulders aren't going with it. They're staying on your back. Your ribs are staying on your back as well so they're not thrusting forward. And three more.

Try to keep those palms facing up. Two. Last one like this, now we're gonna change it up. So you're gonna push out, hold, keep your palms facing up open out to a t or as far as you can, bring your hands back together, and then back into your chest. So you reach out open, close, and then pull it back in. Reach out, open, keep the palm facing up.

Think of your pinkies leading to come in, and back. And reach open, close back in one more. Open, close, and back in. Now, you're gonna hinge forward. So you're gonna straight line from your head all the way down to your tailbone. Arms are gonna come out to a high diagonal in a little v. You're gonna bring your elbows down. So it's almost like you're in a w shape and then back to that high v. So you bring your elbows down.

Back stays wide. Reach. Again, swatch your ribs, make sure you're not thrusting it forward, and reach. Pulling into your abdominals for that support. Let's do three more.

And two. Last one. And then slowly release your arms. And then we're gonna go into a quadruped position. So you're gonna have your hands on the front of the box. And then one knee is gonna be at the center.

The other leg is gonna come down to the carriage. You're gonna grab the strap and put it on your foot. So this is always the awkward part. And then make sure you have it on your foot and then go ahead and bring it back. So you wanna make sure you're pushing up out of your arms so you're not just sinking into your shoulders or your back that's, foot in the strap, you're gonna keep that leg straight, and then just push it back.

And then bring it forward just on the side of the carriage. Put back and forward. So as you're doing this, make sure you're not dumping into your low back. Keep pulling into your abdominals. Keep that support. You're not going too high.

Just a hip height. Two more like this. Now you're gonna hold this next one back. Now from here, you're gonna bring your leg out to the side and then bring it back. Try to keep it hip height as much as you can.

And then try not to lean into that other side. So it doesn't have to be big. One more. And then bring your leg forward with control. Go ahead and bring your foot back onto the carriage, and then take that strap off your foot, and we'll do the other side. Good thing. We only have two legs.

So you're gonna grab that strap, bring the foot onto the carriage, and then you're gonna use that hand to bring the, foot on the strap. Find your position. Make sure you're pushing up out of that arm or the arms. Bring that leg straight down. So it's right on the outside of the frame and then pull it back.

And then forward. The side might feel completely different. Just make sure, again, you're not dumping into that low back. Keep pushing up out of the arms, pulling into your abdominals. Try not to lean into the opposite side. Hold this next one back.

Keep that leg hip height or as close to it as you can get. Open out to the side, and then back. And this whole series you can do on the blue, if that feels better. It is a little more unstable, so it requires a little more dominal strength, but it's a little easier on your leg. One more. And then bring your leg forward back to the carriage and then take that strap off your foot. Hang it up, and we'll go into a child's pose.

Just stretch. Relax. Take a breath. And then when you're ready, come on up. I wanna finish with a little standing roll down. So you're gonna come to the front of the carriage. Make sure you're not touching it with your legs. You wanna be a few inches away.

Staying it nice and tall. You're gonna round forward rollback hands. You're gonna go on the edge of the box. You're gonna push forward lengthen your spine, and then you're gonna round your back to pull the carriage back in. Stay here and you're gonna push forward again, lengthen your spine, and then round to come up. So it's a nice stretch on your hamstrings and then your back.

Good lengthen. Round your back. To roll up one more. And then pull in pull the character all the way home. Keep your weight over the balls of your feet as you continue your roll up and roll your shoulders back, and you're all finished. I hope you enjoyed that quick workout, and I'll see you next time.