Progressions Flow

Hello. Hello. Hello. Hello. And welcome to the third workout in this series. Okay? It's still foundational, but we're gonna add a little spice. So this workout is more about a little more complexity a little more strength and a lot of discovery about different things that you can do that you maybe didn't think you could on the reformer. So to start off, I'm gonna walk to the front of the reformer, and you come with me. Yes. Alright. So depending on your reformer, you wanna be anywhere from two to three feet away from the foot bar, and make sure the foot bar is nicely secured because we're gonna be using it for our body weight. Okay? So I have my feet in the Pilates V. Feel free to go parallel.

That's what you need for you. Pulling the belly button in tailbone hose down, bringing the arms up overhead. And we're gonna pull the belly button in going over that barrel and take a little roll down, try not to hit my foot bar. Yes. Here we go. Hanging out there, letting the hands hang, letting the head hang. And then from the heels, pressing the heels into the floor, coming up to the back of the legs.

Come up. We'll do one more. Take it down up and over. Pull that belly button back. Find the floor. Take a stretch here.

We like it. And then come all the way up. And arms come to the side. Find the foot bar. Going parallel with my legs, we're gonna go into that cat cow we've been doing.

So we're gonna elevate it now because we're standing. So that same theory is there, legs a little, wider than your your hips. And then I want you to have a little softness in your knees. So here for your cat cow, same action, curl the tailbone under. You can really see it here. Looking through.

The knees. And then on the way up, press up. Push the bottom back, curve in the middle of your spine. Checking in with your breath. Cycling through, anywhere five to six of these. Heels of the hands are onto the foot bar. Feed are nicely planted feeling even weight over the big toe, the little toe, and your heel.

We'll do one more. Really exaggerate that Mac, the back. And then come up. Beautiful. Now come to neutral spine. I want you to step your legs back. I'm stepping my left leg back and my right leg back just for a plank. So we can hold a plank here.

If you feel a little froggish, you can go a little deeper. Up to you, but holding it here is really great. If you need a little bit more, I know this is a foundational thing, but you're like, I want a little bit more. Bring those knees up. You don't have to. Alright.

Hold that thing. You don't have to at all. So holding that plank, pull the belly button in, gaze forward to the back of the reformer, nice and strong. Good. You're holding that plank. You didn't think you could do it this long. Wonderful, and then come out of it, come to the standing.

And then we're gonna come to our reformer. Or we're, or we're already at the report. But we're gonna come since the carriage. I'm taking the headrest up. I have the springs on for me because we're gonna do a little fun thing here.

We're gonna do, footwork, but with one leg at a time, so I have on two red springs and one blue on my balance body. So go medium to heavy for you because we want the carriage to be held nice and strong for you. Alright. Coming on to the garage, a little bit distance between you and the shoulder blocks. Take your feet. One, I'm taking my left foot so you can see it. To the foot bar, toes are gonna be on. We're not gonna go into a v because we're using one foot. The foot that is not working or the leg's not working is gonna stay extended out or under the foot bar, leg is either resting on the carriage or hovering slightly over. Press the carriage back. Again, for here, we're gonna go about eight to 10, presses in and out.

Pulling the belly button in, long neck reaching away from the shoulders, opening and closing the carriage here, about eight to 10 of these, and you're really gonna feel it unilaterally on that left side, you're really gonna feel that glute firing up. One more here, and then bring it home. Wonderful. And then we're gonna keep going where we are. That leg is staying there. Take the arches onto that bar. And then push back, open and close the carriage, those springs on the carriage, eight to 10 of these.

And again, you're seeing that we're going a little bit faster than what we've done before because you've done this before. And you're gonna feel the other side of the leg that's not working really firing up because it's it's holding, the other side stable. One more here. Bring it home, all the way home. Oh, and I'm really feeling this. And now our heel will go on.

This is a little bit difficult for me. Press that heel in. Awesome. Tows come towards you. Press back. Close the springs.

Really feeling that glute fire and really feeling the hamstring, the front of the thighs, everything's firing right now. Still eight to 10 of these. I don't know what my toes are doing, but focus on the leg. Focus on the leg. My toes get crazy when I do this. Awesome.

We would do two more. So eight to ten. Remember eight to ten? Bring the carriage home. Lovely. This other leg is like, can I rest? Not yet. Alright. Toast are on. Press out.

Let the heel go under the footbar. Soft bin in the knee. I'm gonna adjust myself fix the toe creases. There I am soft knee, and then press up. Soft knee.

He'll under. Oh, this is a lot of work, but it's it's light work, but it's a lot of work. Good. Two more. It's like I have on a kitten hill and then a high hill. Bring it all the way home.

I'm gonna bend that other leg out and give her some relief. She's screaming. Alright. This is my right foot now, toe creases go on. That left leg is gonna go under the foot bar and hover for this footwork and press out. Stay there with me. So, again, you can really see that work there.

The left leg is kinda happy because it was working really hard, but it's relaxing now. Really reach that hip joint is really right there. So when you press out, really feel that stretch from the front of the thigh. Two more for me. Remember eight to 10 no matter how much I count it's eight to 10, and bring the arches on, curve that toe, press out.

Make sure you're breathing through this. I just got my hand on my hip. Like, what is she doing? I don't wanna mislead you, but I'm trying to show you the work and also work out at the same time. So it's a lot. Now that left leg is talking. Hello. Two more.

I think that was three. Let's keep going and bring her home. Really find your your footing on this one somewhere between the top of the foot bar in the middle of it so that hill is really planted, press out. There I am. Oh my goodness. I'm gonna feel this later. Good stuff.

Oh, my gosh. It is firing up in here, roasty toasty. I'm roasting to quote Marimba. This is feeling really roasty. Alright. Is that a tear?

Whoa. Last one for me. Maybe you finished already. Bring it in all the way in. And then last but not least, toe creases on.

Press the carriage out. Find your footing there, and then lift and lower that right heel. How are we doing? I don't know. I know my left side is like, hello.

I got the shakes, y'all. It's it's happening. That means it's good stuff happening. Two more. Last one, bend the knees.

Bring everything home. Good morning. Good night. Leaving the feet where they are. I'm gonna take the headrest down because our next exercise is gonna be a little bridging action. Press a little bit away from the shoulder blocks.

Feed are gonna come out a little bit wider than your hip with your toe creases on or maybe the balls of your feet mostly onto the foot bar. So we're gonna do a little hip, hip, tilt, hip, tilt, hip, tilt, a little bit of a leg lift, and a march. So those are the three things that we're gonna do. So right here, we're gonna do about three of each of these to get in and get out of it. Yes. So pressing the hips up, tilt the hips up, and take it back. This is two squeeze and one more, squeeze it, and then let it lower down. Bring it back up to the top, come up, stay up, Really find your footing on your right leg.

There we go. And then find that left leg, bend the knee to the chest. Make sure that booty's on, leg lifts to the top. Good, good, good, and we're gonna lift and lower three. Two, one, bend the knees to the chest, and then take it back. Lower the boom. Alright.

We got another side, and then we have marches. Alright. We're gonna take it up. Extend that leg to the ceiling, hold it there, squeeze that bottom up, lift and lower three, two, one, bend the knee, bring it down, and lower. Everything. Last part, bring it up.

Here we go. Little marches. Left foot releases. To tabletop ish. Right. Left Right. One more each side, y'all. We got this. Left and right.

Lower everything to the mat. Close the carriage. Awesome. I'm feeling swift. Alright. We're already here gonna come up and take off a spring. I have two reds on.

I'm going to blue and yellow. Blue on yellow. Alright. Laying back down on the garage. We're gonna go into our leg stretches. Both feet come to the foot bar, coming to my left strap, taking it over the left foot, bringing the straps midline.

Alright. We've done this before y'all peppering at this time. So I'm gonna have my hands there to brace my knee, releasing that foot away from the foot bar, and there's my press. Press out and in. Press out. So this is a modified single leg stretch. And in and out and in. So about five of these. Yes. Good. On this fifth one, come up, stay up and take a nice stretch here. If that's a lot, you can also put your foot on the carriage or put your foot on the platform.

Otherwise, take a little scissor stretch here. We like it. It's okay if you wanna have a soft knee here too. So it's really getting a groin stretch and also getting a stretch in the hamstring, opening the hips. So we got a lot of things going on here and a simple exercise. And then when you're ready, bring that foot back to the foot bar, take the strap off, do the other side.

We're cooking with gas y'all. We got this going on. So there's my foot in. Alright. Finding my footing, centering myself, using my hands as a guide. Here we go, stretch that leg forward.

So doing five of these single leg stretches. One more. Hold it there. Have my hands to the side. Give myself a little sizzler stretch.

This is cool here. Again, bend is cool. Platform is cool. Taking this time for myself just to find the extra stretch. Good stuff. Bring the foot to the foot bar so we can release some of that pressure and bend that knee in, take the strap off and place it to the side. Alright, my dears carefully close the carriage and roll up because we're going to sit up and back and do some arm work.

So my bottom goes all the way back to the shoulder blocks, leads can be crisscross applesauce, legs can be extended long. You pick your poison. Alright. So I'm going crisscross applesauce, working my arms. So both straps are in. As far as my springs are concerned, I'm still on that blue and yellow. If you feel like you need more, feel free to go up one, or if you need less, go down one. Alright.

Bringing my arms right to where my shoulders are. I'm gonna serve a platter to myself, a platter of pilates. So bringing the shoulders straight up elbows come to close to the body. Press out. Tall posture. Serv. So we're still getting working.

On those arms, we'll do two more. One. Last one. Best one. Take it out. And then turn your palms towards each other, and I want you to give a nice bend of your elbow almost if there's if there was a little drop of water that would go from your shoulder down to your hands. We're gonna hug a tree just a little bit. Not worry about the breathing.

Just hug the tree, open just to where you can see your elbows and your peripheral view. Yes. Peripheral The side view. They get back. We'll do five of these. Tall posture, squeezing everything, Last one. Make it the best one. Awesome. And then close the springs.

Put everything back. We're gonna have a little fun. We're gonna elevate our workout. We're gonna grab the box. So let's grab the box step off carefully.

I got a box over here. So if you're like, why are we getting the box? Because it feels it feels very, Hi, if you get there. So I have it in a short box fashion, so it's short ways around your carriage. It's pressed up against the shoulder blocks and carefully step on or sit on to the box.

I have my feet on the flat headrest, and I'm gonna go ahead and grab my lovely straps. So starting off, I'm gonna choke up right around the rings of the straps. I'm gonna pull to the side of the box. So pulling tall posture right a little bit past your shoulder blade and then bring the springs close. Squeeze. Really squeezing your mid back like your rhomboids right between the shoulder blades Great simple workout.

We're doing about five of these each of these times that we do these. One more. Last one, we love it. Bring it home. Now, you have your straps in your hand. Go ahead and crisscross those straps.

Criss crossing those straps. We're going to pull, again, choking up a little pitch forward so you can grab, grabbing across really opening the chest. See there? There we go. So doing five of these. Good stuff. Keep thinking long neck, square shoulders, tall posture.

One more. Nice and close the springs, carriage rest, uncross z straps, take your palms into this loop, but I want you to face the palms towards you, thumbs will go out. These are your hands, y'all. They're called hands. So taking in, and the palms are facing me, bringing my elbows up to about the level of my shoulders, and I'm gonna look forward, keeping my gaze forward. I'm gonna take my elbows up a little bit higher, and then bring my hands towards my ears, my eyes, my face for a bicep curl right here.

So even though we're doing a bicep curl, which is on top of the arm, we're also getting a tricep stretch at the bottom of our arm at little part that we wanna deal with. Sometimes when we feel like we wanna look like Michelle Obama. I'll do one more so you can see it. I don't look like Michelle Obama yet, but you know what I mean? Alright. If I keep doing them, they'll be great. So we're done with that.

We're done with the arbor to put the straps over there. Let them rest. They're lovely. What we're gonna do, we're gonna step off to the side. We're gonna have a great time. Yeah.

Loving it. So our next exercise, we're already here. We're gonna do like a little forward fold just to see how we feel about things. And then we're gonna move the orientation of the box. So coming on to a seated position, nice and careful. I have my feet on the platform, and I want you to feel a little bit taller in your spine lifting the ribs away from the hips, bring the arms up, and take a stretch, a forward stretch, with the foot bar and give us a full stretch. And if you're like, I need more, go ahead and take your hands to the carriage as well.

Really stretch forward. I like the foot bar. So here, if I need more, my arms are kinda long. I'm gonna stretch the arms out so I can have more stretch for my back and my shoulders that we just worked out. Butamos. And come on out because you're ready to come out.

Alright y'all stepping off carefully to the side. Now we're gonna change the orientation of the box. We're gonna go long box way. And I still have the same springs on. So I still have the yellow and blue spring on.

Now we're gonna lay ourselves carefully on top of the box and do a little back extension and arm extension here. So Getting my belly onto the box. I wanna make sure that most of my torso is supported by the box, and I have my hands here on the foot bar, legs stay engaged, glutes are turned on so my legs are nice and straight, feet are natural or pointed up to you. So for this stretch, we're gonna have both hands onto the foot part, pulling the belly button away from the box, like you had a little golf ball there. Press both arms out evenly.

Your gaze is looking over the foot part or about 45 degrees to the floor, and then just pull everything straight. So pushing away, then bend the elbows to the side. We'll do about five of these. So this is our nice easy one that we're doing. You might feel the back of your body saying, Hey, what are we doing? Because we're really on right now.

It's called a workout y'all. Welcome. Alright. Bring everything home. We like it. Go ahead and take your hands to either the sides of the box or to the carriage if you have room. This is my right hand. I'm gonna place my right hand onto the foot bar, my other hand can be on the box, cupping the side of the box, or behind my back up to you.

I'm gonna hold the box. So hold him the box. Our gaze is gonna be about 45 degrees in front of us. We're gonna take both hands on the foot bar, heels of the hand are pressing out, arms go straight, and I want you to press the box away and keep the back of your body really engaged, squeezing everything back there, keeping the arms up, and then bend the elbows to the side to close the springs. We'll do five of these.

This is two. And we're still pulling that belly button away three from the box, like there's a little golf ball underneath us. No matter what or how much belly you have or don't have, You still need to have that feeling. So remember that feeling. Last one, bring it home. Awesome.

I'm gonna relax my legs real quick. Oh my gosh. That was a lot. Alright. Coming back up, getting back together, more pilates. I'm gonna show you my hand here. I'm gonna hold the side of the box. So holding the side of the box that's gonna protect my hand.

Depending on your carriage, if you have a lot of room, I don't suggest you have it here, unless you have a wide carriage, hold it here, or hold your arm to the side. So you'll see this side, I will turn my back body on. Everything's on. I have my left arm on the foot bar. Gazes still 45 degrees in front of me, and I push the bar away with one arm. One arm press or a single arm press.

Good. Three more. Last one. And you feel that extension that you're getting right there, but just by holding that press. Good. Relax the body, fall apart. And do the other side. So grip the side of the box, like I said before, take the heel of the right hand onto the foot bar, turn the back of the body on.

Everything's nice and prone, and then push away for five. This is three two And last one, best one push away, bring it home, close the springs, and then fall apart. So when you fall apart, I'm gonna put you back together. Take your hand until the foot bar and maybe scoot your torso up just a little bit, turn the back of the body on, and I want you to press up. So elbows close to the box straighten the arms up, think cobra, or if you need more room, press away, and look up to the ceiling for that extension.

Good stuff. Take about three breaths here. I'm watching you. Are you doing this? Okay. Keep going, holding, holding, and then when you're ready, go ahead and close the carriage. And then carefully step off to the side. Hello.

I'm on fire. Leave the box here. We're not done. Listen, Linda. We're not done. Alright. Turn the box back to short box.

So short ways around your carriage, we're gonna go into a little scooter. I'm gonna show you on this side, but I'll do both sides for you. Alright. So I want to show you what my arm is doing. So on this side, I'll have my arm on my hip. If you can reach your bar depending on what you have, reach the bar. But my right arrow will be on the bar, and I take my foot to the box.

So find a space where you have room to clear your knee from the foot bar and also to have full purchase or full contact with the box. Yes? Other leg is straight, nice and strong, push the carriage back, straighten that leg as much as possible, and then close the spring. Somebody said it's butt day, and go out. We're gonna do five of these. Close the carriage, Michelle. Good. Abbs are in, tall posture. Oh, squeeze in glutes, girl.

Last one. Squeeze, and then close her all the way home. Good night. Other side. Always saying class, good thing we're not spiders because you would have eight legs. Alright.

So we're going to go to the other side. Now you get to see my arm. There on the hip. Take that foot back. To the box.

Gonna find your footing. There I am. I'm nice and perfect. Press the foot away. Press the glute. Squeeze and close.

Soft knee on that standing knee. Good. Three more. Two. Last one. Oh my god.

Squeeze it. And then bring her home. Oh, my legs are spaghetti. Alright y'all. Come around with me. We're gonna take the box off.

Now it's time to get a little rehab going, because we did a lot. Don't you feel good? I feel really good about what we've done so far. So I'm really proud of you and me. So I have my lovely springs on.

I still have the blue and yellow on. I'm gonna leave them there, see how I feel. Go ahead and take a lay down on your garage. Feet to the football. Alright. Finding yourself in the center of the carriage. And I want you to keep the legs or keep the toes on the foot bar, but I want you to think about your legs opening up like a book. So my right leg will open up to the side, and I'll let the side of my foot hit the foot bar, and then I'm gonna take the left foot and let it chase.

So I'm doing a reclined twist. So both of these are going this way. If you have room on your with your headrest, go ahead and turn to the opposite side. Otherwise, stay neutral. Stay right in the middle and let the lower back get a nice stretch, get that spiral in the spine. And your hip point here, that top hip, this is my left hip, If I press my knees a little bit more forward in a diagonal, then I get a little more stretch in my hip flexor. And I'm still pulling my abs in at the same time.

I know it's restorative, but trust me. I'm walking through this first part. The next part, I won't talk about it. Alright. So that top leg is gonna open up to the center. The right leg will come to chase it.

Now we'll do the same thing other side. Left leg will open to the side, side of the foot is on the foot bar. Other foot will come to chase. Now, you see the stacked spine. I want you to see that.

See the spine is stacked. Head is forward. Let it stretch. Same cue for the other side. If you want more stretch, take the knees and that hip to a diagonal.

We like it. Okay. Now we're ready to bring that top leg back to neutral toes. Go onto the footbar, other leg chases, and we're out of that reclined twist. Beautiful. So now we're gonna go back into our straps, and we're gonna get a nice little stretchy stretch in. I'm gonna take the left strap and take it onto my left foot. I'm gonna leave the other leg on the foot bar or maybe you wanna put it on the platform.

So I'm gonna straighten this leg 90 degrees. Okay. For a slight bend, if that works for you, and just let the straps give me a stretch. If I bend the other knee that's not in the strap, I'll get more of a stretch here. Soft knee if you need it, holding that stretch. Relaxing the lower back.

If you have tension there, just let it relax or melt into the carriage, keeping that stretch here. I want you to take your leg across your body, just a nice little not gonna go far, not a large range of motion, just take it across and get a stretch in that IT band. If your leg is stretching, you're okay. This is good. Good. And when you're ready, bring it back to 90 degrees right over the hip, and then I want you to take it out to the side. This is my left side. And go as far as you want to go.

I'm going this far. I can go further, but why? Today is a easy day. Good. And then bring that leg back to the top. Give one more stretch. If you need more stretch, you can bend that other leg more and find more of a stretch there.

Let's take three breaths here. Good. Yes. And then press the leg away from the foot bar take that strap off the left foot. We're gonna do the same on the right side. Alright. There we go. We are set up.

Where's your stretch? That left leg is on. Straighten that right leg, find your stretch there. That might be enough for you today. Okay. To bend that knee, if you forgot. And if I bend the other leg, I'm gonna find more stretch.

The foot will come more towards my face, really stretching that hamstring, okay to bend if you need it. Good. Now we're gonna do the same thing. Take the right leg towards your left side. I'm going towards the window, not a huge range of motion. I see band is getting a nice little stretch here. Also, look at this leg. This is real y'all.

This is this is I'm like, I can't stop. I can't stop it. This is working y'all. As you can tell, this is my, not so strong side. Alright. So you take it back to the middle.

Oh, girl, what's going on? And take it out to the side. She likes this. She didn't like the other thing. My leg's name is Jasmine. So she she has both are Jasmine one and two. They're they're lots of fun. Alright.

Bring it back to the center, and then again bend the knee and find a little more stretch. Alright. And then we're gonna press away, bend that knee to take the strap off, and we're gonna replace that lovely strap to the peg. And then we close the carriage. We're gonna pop up really quickly. Let's scoot back.

And I'm gonna put two reds on for me. We're gonna prance a little bit and give ourselves a stretch. So I'm gonna take the blue and yellow off If you need more, maybe put one blue one, but I have two reds on. I feel like that's enough for me today. So laying back down on the carriage feet come to the foot bar. Alright. Feed are parallel.

Toe crease is on. Pull everything in, and then press out. There we go. I feel you now, girl. Lovely. So both heels are up, and then we're gonna dip that right heel under the foot bar and then alternate or pedal the feet for a little prancing. Think my little pony.

Like that Don't do this stuff. Do do this with the feet, not with the pony arms. Oh, this feels good. Feels like I'm running, but I'm not. Keep it going.

And for cycles of these, normally, it can be about 10, but 10 is like one and one is one. So count or just go into your heart's desire. I'm gonna do two more on each side. Last one for me. And then both heels come up, bending the knees to bring the carriage home. Yes.

Alright. Now my left toe is gonna stay on the foot bar. My right leg is gonna hook under So toes are gonna hook under the foot bar, pressing away with the left foot. Oh my gosh. Find that stretch. And then I want you to curl those toes up and over and find that stretch and that heel and calf. Oh, you see that? See that there? Oh, yeah. It's good stuff. Feel that stretch.

You're gonna feel like a little pull through the hip joint. A little stretch of the hip flexor. And I'm bending and straightening this knee, just seeing how that feels and give a little play there. It's like a little thank you stretch. Do one more over here.

And then switch sides togo on. It's right togo is on. Left toe curls under, and you can really see it here. So there's the push pull. So if I dip that heel, straighten it. Oh, yeah.

Notice how one side reacts to the stretch and the other, give you a little bit feedback and knowing what to do for your stretch. Delicious. Two more for me. I love it. Take those toes back onto the foot bar, stretch the legs nice and long, reach the head long, away from the shoulders, pull that belly in, final stretch, really reach the toes in opposition to the head. You feel great. Bend the knees, close the carriage, bring it all the way home.

And then a little pop up, say, how do y'all real quick? Come up to the side? Was that lovely or what? So we got a really, really great workout out. We got three steps of deliciousness packed into those three workouts. We got a chance to discover what we could do. Maybe what we didn't think we could do on the reformer, and you did it. So kudos to you.

I will see you the next workout, and thank you for working out with me. Bye.