Full-Body | Glute Focused

Hi guys. Welcome back. Today's workout is full body, but we are focusing on the glutes today. We're gonna start right away on our backs. We've got three red springs on. My head rest is down.

We're gonna start with my favorite exercise. Little bridging. So come on down, and get comfortable here. Think long spine. Your shoulders are down. Arms down by your sides.

Let's start with the heels on, hip width apart. We're going right away. Take a deep breath here. You're gonna inhale through your nose on your exhale. I want you to scoop out the belly, gather the rib cage, tuck the tailbone under and just slowly start to roll yourself up. Let's roll all the way back down. So we have those three red springs on keeping us in, but you are engaging the hamstrings to really just keep yourself into your home base. Yes. Here we go. Let's roll up and down one more time, and then we're gonna add a little stretch with the legs, taking the carriage all the way out, keeping the hips nice and high. Good.

Extend or I say extend. I want you to, like, reach, reach, reach those hips in line with the knees if you can, and then slowly roll yourself down. Let's do that again. We go exhale rolling up. I want you to inhale, take the carriage out. Squeeze those glutes.

Keep the hips lifted. Lift even higher as you come in and then slowly roll yourself down. Let's do one more. We go exhale. Really firing up the backs of the legs waking them up, and then bring it all the way in.

One more like that, we go. Squeeze, press out. Good. Let's stay up this time and just go in and out with the carriage. Keeping the hips nice and lifted and even. Just be aware if you're like, you know, hanging out on one side.

Keep the hips lifted. We go using the backs of the arms too. So engage those triceps. Press down down down to keep the torso lifted. Here we go. For four.

For three, keep that breath going. Lift your hips a little bit higher for two. On one, keep the carriage in hinge from the hips halfway down. We float right above the carriage and then press the hips up. We go down and up exhale. For 10.

For nine. Eight, I told you we're doing glutes today. Keep it going. We go for six. Get a little bit higher, and then really digging those heels into the bar. Good. We got four more.

For three, keep that belly tight for two, and give me one more pause at the top. Go down an inch, up an inch, pulsing for eight, seven, keep those abs tied in for six five, get a little higher for four, three, two, so good. Last one, roll it all the way down, and then shake out those legs. Awesome. Okay. Now we're a little bit awake. We're gonna go for a single leg now. So bring your legs all the way together, and still on my heels.

Let's bridge up first, roll yourself up. We're gonna extend the left leg straight up. We're gonna stay in with the carriage. I just want you to bring your hips straight down to the carriage, exhale, press straight back up. You're trying to keep your hips as even as possible.

That carriage can be out an inch or two. That's okay. Just don't let it get away from you too much. Using the backs of the arms to help you, let's go for four. For three, Just waking up those legs for two and then hold it on one. Let's take that leg down and up. Inhale exhale.

Resisting, dropping that left hip keep it in line with the right and keep the belly pulled in. Let's do four more. Four. Three. Two using the backs of those arms. And one, bend that left leg in a tabletop you're gonna dig the right heel into the bar.

Now we're going out an inch in an inch. You will feel that burn. Yes. Right where the hamstring meets the glute is where you're focusing. Let's do a couple more here. Keep the hips list lifted. Let's go for four more and breathe for three.

It's fiery for two. And one, stay up. Just place the left foot down. Right leg extends. Here we go. Take the hips all the way down.

Give yourself that reset exhale lift. Power through that heel. That left heel. Keeping the hips even. You got it. Let's do four more.

For three, For two, and we're gonna stay up on one. Keep the hips even lower and lift the leg for eight. Inhale exhale. Good. Your neck is long, shoulders down, belly in. Good.

For four. For two, and we're gonna pause and hold at the top. Take that right leg to tabletop. We're gonna dig the left heel into the bar, go out an inch in an inch little pulse here, keeping the hips lifted for four, five, six, get a little bit higher, seven, and eight, roll yourself down. Nice job. You guys shake out those legs again, maybe hug the knees into your chest rock side to side.

Let's take our feet to the bar and just take a moment here. Take your feet to the bar, hand to your headrests, drop the knees to one side, spinal twist, letting it go. Because next we're going into abs. So I want you to really shake out that back for me. Roll yourself up. We're gonna throw our headrest up so it's more comfortable. And then I want you to go to one red and one blue spring.

We're going a little bit heavier today. So good luck. I'm just kidding. Lie yourself on down, and then take your short loops. I'm gonna need the luck. Here we go. Palms are above your shoulders, float those legs up into your tabletop position, and all we're gonna do is just take the arms down by your sides. Keep your head down. Just take the arms all the way down to the carriage and then inhale, float the arms back.

So while you're doing this, I want you to find that neutral spine and wrap that rib cage and then just take your time here, floating the arms back just to stack right over those shoulders. So keep the arms attached to your back, if that makes sense. Keep them locked down your back. And let's do four more here. Keeping your breath going for three.

Nice long straight arms for two. And one. Okay. We're gonna add that upper body crunch. You're gonna hold at the top and then reach the legs long, bring them back into tabletop, and then float the head and the arms back. We go exhale, curl up, lift up, reach, inhale, reach the legs long. Bring them back to tabletop and then float it down.

Slow with control. You gotta inhale reach, exhale. Inhale to return. Couple more. Rolling up to the tips of those shoulder blades, reach along with the legs. Keep reaching those fingertips along.

Let's do a couple more reach. We go. Good. Two more. You got it. One more.

XL. So good, and then take it down. We're gonna split the arms out to the side. But make sure those palms are in line with your shoulders. They don't get too far behind you.

And we are gonna shoot the legs straight and low. Turn them out. We're going into like a little starfish or snow angel. You're gonna squeeze the arms and legs together. We're keeping our head down here, and you're just focusing on resisting arching that back. So really tying in that belly.

You can keep your legs on the higher side if you need to. So low belly. And then those lats are working like crazy and breathe, exhale palms to hips, float it out. For four. For three, so good.

For two. We're gonna upper body crunch on one, hold it, and then beat those ankles we cross for 10. Nine, eight lift higher, seven six five four three Two on one, come to a first position, flex your feet, bend your elbows, bend your knees, lower your head. We're in this weird little frog position. We're gonna punch our arms along our sides, stretch the legs long, upper body lifts. Lower the head, bend the knees, bend the elbows out to the side, exhale, big reach. Good.

We go down. Exale, lift. So nice. I like a little scoop out of that belly, lift the chest a little bit higher. Let's do four more, exhale.

Reach, reach, reach. Tip of those shoulder blades, if you can control the arms. Two more. Two. Last one, we're gonna hold at the top.

Going to a little scissor. We go right and left and right. Lift that chest scoop out the belly. Let's do four more four three, two, and one. Whoo. Now we're warm.

Okay. Abs are warm. Facts of the legs are ready. Let's go into some arms here. I'm gonna take my head rest back down, so You'll see soon.

Take your red spring off so we're just on a blue. I'm gonna come around so I can face you, but we're gonna go into a kneeling arm series. Be aware that we're on a lighter spring. So careful as you get onto your carriage. We're going knees, hip width apart.

You're gonna grab your short loop with your right hand, and long left arm to your side. I want your fingertips to your side. I want you to think of this not just as a arm exercise, of course, pilates has abs in everything, but we're going to do like a little side over as you punch that arm over your head, and then bring the elbow back down alongside your body. Yes. So it's close to your body, palm up like a barbie. Arm. We're going exhale.

Reach up and over. Keep the arm slightly in front of your body so you can see it. So you can keep that rib cage tied. So The fingertips I like, I like to gauge like how far over can you go reaching for that kneecap, but I'm aware of like pressing my hips forward. So I'm kneeling up as tall as I can.

Good. Trying to keep the shoulder out of it and just reaching that arm. Let's do four more here. Four. It's like a little side stretch. It's nice.

For three, two more. Two belly button to spine. Last one. And then come on down. Let's wrap the left hand around the right arm.

Take the arms out away from your body. We're gonna twist slightly towards the back and then towards your foot bar. All the while keeping the arms away from the body. And I want you to lock those shoulder blades down your back. So long neck. We're ringing out the waist here.

So again, these obliques are working. Plug in the belly and keep breathing. Good. So your eyes can follow your hands. There's like a twist in the upper body, so the shoulders are going slightly to the back and slightly to the front, but my hips are facing the side the whole time. So they're really anchored.

Let's do four more here. I want you to twist, get taller as you twist for three. Ringing out that waist for two, and we're gonna make it smaller, mini. You go back to your midline, and then you twist towards your foot bar just with that upper body. Tie in the belly even more.

Let's do five more. Lock those shoulders down. For four. So good. For three. For two, and one more. So nice. Okay.

Changing out the hands here. Left hand. I'm gonna use my longer loop, and we're gonna you can use your shoulder block to stabilize you, walk your knees out to the side or the front edge of the carriage, I should say. We're gonna do a little tricep here. Hand can be on the head rest. I'm gonna give you two options. You're gonna flip that palm to the ceiling.

I call this like a fly swatter, like you're swatting a fly out of your face. Your elbows in front of you, and you're pressing your hips forward. So you can stay with this. If you want an extra challenge, we're gonna take that hand to your headrest, and then I want you to, shift your weight over your arms. So now my shoulder is stacked right over my wrist. Plug in the belly, press the hips forward so you're nice and long and kick the leg over the bar.

We're gonna keep the leg over the bar and go for that fly slot. Or that little tricep kick back. Good. So palm is facing the ceiling. And then keep your elbow in front of your body slightly. It's nice and controlled.

You can look down. If it gets too necky for you, Keep kicking that leg up up to clear the bar. And let's do four more shoulders down belly in. You got it exhale. Press the hips forward.

Don't stick out that booty for two Give me one more. And one. So good. Come down onto your knees. We're gonna face the back. So we're on all fours now.

Same arm left hand, but I'm gonna go to the shorter loop now. And the right hand is gonna come right in front of that shoulder block, knees are hip width apart, and then drop that arm right below your shoulder. We're gonna keep the arm nice and straight this time and sweep it back. So you're in a neutral spine, your head is in line with your spine, and you're still using that tricep to sweep it back. Good. If you want if you like to be more upright, you can take that right hand to your shoulder block.

Let's do four more. Keeping that back nice and flat squeezing in between your shoulder blades to get rid of any roundness. Let's do two more. And last one, reach, reach, reach. So good. Hang it up.

We're gonna do the whole thing, but in reverse. So just stay where you are. Grab The short loop with your right hand, left hand can either be down in front of the shoulder block or up on the shoulder block, palm to ceiling here we go. Sweep it back. Control it right under your shoulder.

Big exhales you sweep back. Plug in that low belly to get out of your back, and keep it going. So good. We got four more. Tie everything in. And keep that head in line with your spine.

Two let's do one more. Perfect. Okay. We're going to face the other side, but let's switch to the long loop with the right hand, and then carefully come to kneeling on your other side. We're gonna go left hand on the headrest, walk the knees towards the edge of your, carriage, and then press your hips forward and take your weight over that standing arm, that left arm. Kick the right leg up, elbow up, palm is facing the ceiling. It comes right in front of your face and you press away.

Tye in those abs Find this balance. You have to go slow with control. Good. You could look down. And remember, you can do this with both knees on the carriage. You don't have to have this extra kick out step. You do you. Let's do four more, keeping the shoulders down.

For three, focusing on the back of that arm. For two, press the hips forward. And one. So good. Come back to your kneeling, knees right underneath your hips. Let's go to that little twist.

So left hand is going in the short loop. Right hand is going over. And we're gonna twist towards our foot bar, keeping our arms away from your body. We're twisting, getting taller as we twist. Take the eyes with the hands.

And go slightly to the back and slightly to the front, but keeping the hips facing the side. So nice you guys plug in that belly, get a little bit taller. And exhale. Inhale to return. For three, shoulders down.

Press them down for two, And then let's go into those little minis. So stop halfway midline, and then squeeze, pull, reach higher, twist, twist, twist. For five. So good. Four. For three.

For two, give me one more. Perfect. And then we're going into that barbie arm. So right arm down by your side, fingertips long, left elbow in by your side, palm is going straight up and over a little side over as you punch. You can use the momentum, though, don't feel like you have to go, like, up and then try to get over. Do it all in one movement, up and over.

Control it back. Reach reach, reach, reach longer. Exale. Tie in that belly more. Be aware if you're sticking out your booty, sit up tall.

Good. Only a couple more for three. For two, and give me one more. So nice. Okay. Hook up that strap. We are gonna go into some glutes here. So step off We're gonna go to a yellow spring and take your blue off.

And then come around to this side. I'm on the left side of my reformer. I'm gonna grab this big loop and throw my left foot in the big loop. Just the arch of your foot. Step on that strap so you're nice and sturdy.

And then we're gonna step to the foot bar just so the carriage is a little bit away from its home base. And then I want you to widen your legs here so you're in a wide stance We're gonna bend both legs, and we're gonna do a giant side over reach for that riser. Hands left hand comes to your head, and then we're gonna shift our entire body up and over. So we're over this standing leg. Lifting the left leg, plug in the belly, and draw the hips forward. Hand to your head, we're gonna take take that leg to the floor, the left leg, and we lift. It's parallel to the floor, and you're trying to keep that hip the right hip directly over your right ankle, and keep a slight bend in that right leg. Good shoulders down.

We're lifting, breathing. Tie in that belly. You can look down again if it's too necky for you. Good. And let's do a couple more. For three, lift and reach for two.

Let's do one more. We're gonna pause at the top. Flex the foot, bring the knee and the foot forward, and kick it out. It doesn't have to be super high. If you wanna do this on the lower side, and just keep it low and maintained. That's totally okay. Otherwise, see if you can get it up, hip height.

Bring it forward, kick, drawing that belly, and breathe. I forgot to say, if you're on the shorter side, the short loop might be better for you because if you're you could crash if you're on that long loop and you're on the shorter side. So if your carriage is crashing in, go to that shorter loop. Good. Last one, we're gonna stand back up where we came from, and then we're just gonna cross the knees, standing on that strap so it's not moving, we're going into a little curtsy lunge here, finding our balance, just tap the right toes out to the side, and go back to your curtsy lunge. We go down and up for eight.

Good. We're getting our heart rate up a little bit here, and it's all about this left glute. We're burning out the left side. And breathe. I'm keeping my upper body up, so I'm not hinging from my hips. I'm just going straight down straight up, keeping 90% of my weight on my left leg. One more, we're gonna hold it back here.

Arms out to the side. Let's pulse for 10. You got it. Down an inch up an inch. Stay low in those legs. For seven, six. Keep breathing for five, four, three, two, and one, we're not done yet.

You're gonna stand up. Maybe walk a little bit towards your foot bar. So you're right in front of your carriage. Hands are gonna go down onto the edge, and that right knee is gonna come to the other edge of your carriage. Engage your abs and your arms because you're on such a light spring, you have to go slow with control before you lift that left leg up. Now, you're on your own here.

So plug everything in. I want you to flex your left foot and bring your left knee to the carriage. We're gonna donkey kick, but when you kick back, I want you to go out towards your foot bar just a little bit, slightly past your left hip, and then fold it in with control. Because we're on this yellow spring, you have to go super slow so you don't lose control here. Plug in that low belly to get out of your low back and press your chest away from the floor.

So strong arms We're kicking slightly out, fold it in. So there's just a little movement in the carriage, not much. Let's do four more, and we're breathing, exhale. For three, keep that foot flexed. It helps to just really help engage the leg. I want you to stretch behind that knee for two.

And then last one, keep the leg nice and straight. We're gonna draw the leg across your body, low. So it crosses your standing leg, and then you're gonna lift straight, high diagonal. Keep the leg straight. Slow with control. It drops down, crossing your body, and we lift high diagonal.

Slow with control. Here's where your obliques come in. So use that left oblique to really stabilize and help the left leg. Re treat, treat. So nice to you guys. Let's do four more.

It's burning, but it's good. For three, two more. We're almost there. Last one, bring it back to your midline, flex the foot, bend the leg. We're gonna go up an inch, down an inch, kicking the ceiling, think of lifting the thigh.

Give me eight here. Seven draw on your belly more. For six, you got it kick higher. Five, your carriage might not move at all. That's okay.

For three, for two, on one, step that foot to the floor, and I want you to take your right hip to your carriage. The, we're gonna do a quick spring change. So scoop forward, throw on the blue spring, take the yellow off. I'm gonna face away from you. I'm gonna do my best to explain so you know what you're doing, but the now the long loop is above our ankle.

Instead of our foot, it's we're gonna slide it up right above your ankle. I want you to scoot your hips right in the middle of your carriage because we want our fingertips to have room on the carriage. We're gonna be leaning back almost like going into a teaser, but our right heel is gonna come to the other side of the carriage. We're gonna extend that left leg out. I want you to flex the left leg, toes pointed back towards your risers.

We're gonna do an inner thigh pull here across your body. I'm going kind of low with the leg to start, and then I'm pulling across and up. Lower across and up. So your goal here is to get out of your shoulders. So sit up tall. Use your lower abdominals to help lift that leg. And it's like you're presenting your heel. So really draw that heel across because I don't want you to just use your quad here.

I want you to use your inner thigh. Inner thigh and a little low belly engagement. Here we go. Let's do four more reaching across for four, lift your chest. For three, It's not a huge range of motion. Keep it small. For two and one. So good. We're gonna now slide that big loop right above your knee.

And now I want you to scoot forward now. So your hips are all the way forward because we're gonna go down onto your forearms now. So forums are on the carriage, hips are down, and then draw those legs up into a little tabletop. We're gonna glue the knees together so inner thighs are engaged. We're gonna take the knees to the back, take them to the foot bar, and we extend.

Good. Start over. We go to the back. Little can can here. It's fun. I think so. We go side to side. Good.

Again, your goal is to keep your chest lifted, get out of those shoulders. And that low belly is really in control of the legs. Good. Inhale. And exhale. Keep the breath going.

Let's do two more. Good. And lift that chest. And then let's take that tabletop. We're gonna do a little circle. So we're gonna go to the back you're gonna dip the toes down towards the floor, lift them up and around.

For four. Keep the chest lifted for three. Take the knees to the left, down, right and up. Good. One more because I lost count. And we're gonna reverse, take the knees to the foot bar, drop the toes down without arching the back.

So really resist arching your back here. Keep your chest lifted and keep your breath going. You've got it. Give me one more. And come all the way up. You can take your leg out of that strap.

And let's go right away to your other side. So we're starting from the top. We do have to go back to our yellow spring. So take your blue off, and we're grabbing the big loop. And this time, our right foot, just the arch of your right foot is going in the strap.

I want you to stand on it, and then we're gonna walk ourselves towards your foot bar so your carriages away from its home base. Legs are on the wider side, sit up tall here. We're gonna reach to a big side over, bending that left leg, and then I want you to shift your weight. So shift your left hip over your ankle and lift the right leg. Push the hips forward engage the abs here we go.

Hand to your head, we tap and lift. Keeping that right leg parallel to the floor. And we're lifting. Good. With control, because you are on that yellow spring, gives you just enough resistance to feel that burn Let's do four more. Four. So good.

For three. But you're really you feel it in your standing leg as well. For two. And then let's keep it up on one. Flex the foot. Bring the knee and the foot forward. And kick it out for eight.

Try to keep it as lifted as you can, but again, you can do it at that lower, like 45 degree angle. You'll still feel the work here. Four more. Plug in the belly. Press the hips forward for three. For two.

So good. One more. We're gonna stand on it, lower your foot to the floor, staying up tall, cross those knees. We go straight down into our curtsy lunge and then just tap the toes out. I have barely any weight on my left foot. So I can go cross and out.

Good. Keep this medium pace here going down and up keeping your chest lifted. So you're nice and tall. Let's do a couple more here. For four.

For three, belly in, keep your breath going. For two, and let's pause on one arm, so to the side, a little pulse here. For 10, press your shoulders down. Nine, eight, seven, so good, six Draw on your belly, four. Get low in those legs for three, two, and one stand up. Walk a little bit towards your foot bar.

Hands go down first. Left knee down on the edge of that carriage. So you really wanna under your knee under your hip, palms underneath your shoulders, and then engage the abs before you lift that right leg. Okay. Flex the right foot, bend the knee tap the carriage. We do a donkey kick out, but it's a slight kick out past your right shoulder and then fold it in with control.

Kick, reach, extend, and then control. Plug in that low belly to get out of your low back and press your chest away from the floor. Breathe exhale. Control, so really slow. You got it. Second side I know is an extra burn, but we're almost there.

Let's do two more, and then we're gonna keep the leg nice and straight. You can point the toe if you'd like, cross the leg down, and then high diagonal lift. Good. We cross our midline, lower the leg, and then lift and squeeze. So engage that right oblique to help lift and kick the right leg out to the side. And controlling it down.

Good. Lift, lift, lift, lift squeeze. We got four more here. Be aware if your head is dropped, you're dying here, lift it up. Keep it in line with your spine if you can.

Don't forget about your posture. We got two more. Breathe last one, and then we're gonna flex that foot, bend the knee. You're gonna kick the ceiling down an inch, up an inch for eight. Think of lifting the thigh.

Squeeze and kick. Maybe your carriage just moves an inch or two. Yes. Let's do four more. Lift a little bit higher. You got it for three.

For two, and one, take the knee to the carriage, sit down onto that left hip, and we're gonna switch our springs. So we're going back to the blue, keep your foot in the strap if you can, and then take your yellow off. We're gonna take that it just naturally did it, but the big loop is gonna go right above your ankle and it wants you to scoot your hips right in the center of your carriage, fingertips are going back, left heel on the carriage, right leg straight out in front of you. Turn those toes out heel. You're gonna present your heel. Yes.

It's low. The leg lifts. High diagonal again, but this time we're really using that inner thigh. I'm gonna lean back almost like you're going into a teaser or something. So I have lightweight on my arms, but my arms are supporting me. It's that low belly and that inner thigh shoulders down lift the chest and breathe.

Down high diagonal up. Present that heel. Good. Let's do four more and breathe. For four. For three, Good.

For two, we got one more, lift, lift, lift, squeeze. Excellent. Take the big loop above your knee, and then let's scoot our hips all the way forward, all the way to the edge So you have room for those forearms, those elbows down on the carriage. Lex are up in tabletop, glue the knees together, lift the toes away from the glutes, and we take the knees to the back slightly. So that left hip can come off the carriage slightly, and then you're gonna anchor it down, slightly lift the right hip, hold at their extend. We've been back to the tabletop. Little reach.

Side to side, extend. Good. Lift your chest get out of those shoulders and extend. Couple more. Keeping the knees glued together so there's a little inner thigh engagement. And those abs are working to control the pelvis. Let's do two more.

Breathe. Lift the chest more. You got it. Last one. Come back to the tabletop, knees go back over to the right, dip the toes down, to the left and up for four. Little circles.

Good. Without arching that back. So only take your toes down as low as you can hold it. Yes. One more. And then we reverse, take the knees over to the left, drop the toes, lift. For four, good. If you need to adjust those elbows do so, keep the chest lifted, and give me one more.

So good. Roll yourself up. Let's take your leg out of that strap. We are almost there. You guys, let's go back to a red spring.

Take your blue off, and we're gonna stand up onto our reformer. Hands on the bar first, you're gonna step up just into the center of your carriage. I want you to just do a forward fold, shaking out your head. After all of that, your legs are nice and warm and tired. Good. And then let's come into a flat back here, float the carriage out, keep the arms nice and long if you're in this flat back that maybe keep going with the carriage just till your heels start to lift and then shift the hips back slightly as you draw the feet underneath the hips.

Just a hamstring stretch. Good. Let's do two more here. Inhale reach the carriage back stretching the calves and the hamstrings, and then slight shift in the hips back. As you bring the feet underneath. Nice. Bring the carriage all the way in.

You're gonna stack your shoulders over your wrists and walk your feet back up against those shoulder blocks. Find your plank here I want you to tie in your belly, strong legs. We're gonna draw the right knee into your chest, and step it back. Left side. We're just alternating here. Keeping our shoulders over our wrists, plugging in that belly, the abs are drawing the knees in one at a time, so you're transferring that weight for four.

For three for two and one. Let's bring the left foot forward to the, wooden platform. And then my foot kind of came forward, so I'm gonna take it back to that shoulder block just for a nice lunge here after All the work you just did, lift your chest, press your hips down and forward, keep the belly drawn in, and then bring the care gen, bring the weight over the left leg, straighten both legs, and then slide right back down to your lunge. Let's do that again. Bring the carriage in, straighten both legs, and then drop the hips open up the chest. We're gonna go back to our plank hands down, step back. Here we go.

Another set, we go right and left. Stepping back strong legs, abs and arms, it's full body here. Let's do four Three, two, and give me one more. Good, right foot steps to the platform. Adjust that foot if you need to.

Slide it back, open up the chest. Really big stretch in that hip flexor. Breathe here. And then pull the carriage in, straightening both legs if you can. And then go for that one stretch again.

Good. One more. Good. Exail. Feels so nice after all that. Come on down onto your knees. Uncurl your toes so you can sit on your carriage.

We're gonna go to three red springs just to tie us in so we can do some stretches for our glutes here. I want you to sit on your carriage and take your left ankle across your right knee. We're gonna do like a little twist here. So with the right arm, I'm pulling the left knee into my chest, and I'm gonna look over my left shoulder. I'm sitting up as tall as I can. So really, really twist looking over your shoulder.

Sitting up tall and actively pulling your knee into your chest with that right arm. So you get that side glute stretch. Good. Then just unwind let your knee just naturally fall open. You can kind of pull that ankle back if that feels better. And then I just want you to do a forward fold over both legs. You can use your bar here, grab underneath the bar, pull your upper body over those legs to get that glute and that hip stretched out feels so nice.

Take your time here, breathe into it. Good slowly. Roll yourself up, and we'll try your other side. So right ankle is coming across and over the left knee, hug that right leg into your chest with that left arm, and then we're looking over our right shoulder, sitting up tall twisting, twisting, twisting, and pulling that leg in to get that stretch. One more breath here.

Good. And then slowly unwind. Let the knee just naturally fall open, sit up tall, and then forward fold you go. Maybe grab that bar if that feels good. Even like four arms to your bar and just relax over your legs.

Hang heavy. So gravity will help with a stretch. One more. Little breath here to let that hip release and then slowly roll yourself up. You guys, we did it. Thanks so much for joining me.