Energetic Jump Board

Hi. I'm Misty Lynn Cotton, and we are going to jump today in this workout with a few other things interspersed in between. But what I wanna say before we get started is that the springs that I may select for my body may not work for yours. So please consider what makes you feel supported, what makes you feel comfortable, and not just mirroring what I do. Let's get started. So we'll begin with simple footwork, and I'll mention that you'll need a ball for part of this workout, and, of course, the box. So headrest will go wherever's comfortable for you, and you'll lay back And you're going to press back as far as you need to go to be able to get your heels down in preparation for jumping.

I have three springs on here, three reds. And as I push out, And as I come in, I'm considering again that place where if I come in any farther, my heels are gonna lift, and I'm stopping right there. Keeping your chest open. Four more here. I'm stretching through my hamstrings and two. One more.

Now I'm bringing my feet to Pilates stance, finding that same place and finding my weight on my inner and outer border of my feet evenly. As I'm stretching and thinking of zipping my inner thighs together, And if you need to give yourself a little space between your legs so that can happen seamlessly, I say go for it. Three more. And two, here's your last one here. Come in, let the heels lift to close the carriage, and we'll do one more with your heels up at the top of the board.

Think of the top of the board crossing at your heel pockets. That's where your arch and your heel come together. Give just a light flexion through the toes, extension through the toes, and same idea pressing through the center of the heel. And you'll notice with the feet up this high, The point of engagement is different, so you may feel as if you wanna tuck your pelvis or arch your pelvis. Just be aware of that.

That's going to help you center as we go into our jumping later. Let's do three more here. And two. And last one, closing your carriage. Now We're going back to that low position in finding this position. Think of your heels, the center of your heels, and your sits bones being in alignment.

Because when we press back here, We want to be mimicking our standing position. So I'm gonna close. I slid back a little, so I'm gonna slide down and reset. Find the balls of my feet on the board. Heels are slightly lifted here, just to find our centering, as we press back, we'll curl our head up.

So abdominal curl here, and I'm going to maintain this position as I bend and stretch. And I'm thinking of curling up and off of my shoulder blades. I'm watching my alignment, deepening my curl here without slipping back, hopefully, and we'll do one more. Come all the way in. Coming up to change our spring position, I'm going to remove one red spring that'll leave me with two red springs. Again, do what your body needs.

We'll be jumping for our first set of jumps supine. So find that position again, lifting the heels, get the heels down into the right position, and then starting in a nice parallel leg alignment. So starting with eight jumps in parallel. You'll notice I'm not trying to jump to Guam. As I'm jumping, I'm thinking of how can I jump without noise in my body and without making a lot of noise audibly?

Now we'll jump second position. As you're going, you're breathing, and you're really making sure that you're not squinting or pursing your lips because excess tension isn't gonna help us two more. And then we'll jumping jack together and apart. I shot before my heels lift, which feels a little bit strange, but it also allows me to continue to warm up my shins. Four more.

And three, and two, last one, and close your carriage come all the way in. Let the heels lift. To give our legs a moment's peace, we'll reach back and grab our loops. My legs are not at the traditional tabletop. That's on purpose.

I wanna make sure I'm not putting any strange tension anywhere, and I also wanna make sure I don't hit the board. So my arms are up. I'm rotating my armpits forward, keeping my elbows straight. I'll start with reach and pull here. And as I'm pulling down, you know the drill.

We keep the shoulder blades flat to the mat. Two more here. And one more. Now I'll open my arms into lat pulls. Make sure you can see your thumbs in your peripheral vision. If not, your arms may have gone too low.

Head and neck are neutral. So make sure you're looking straight up at the ceiling. And one more here. And now we'll pull the elbows into the side body for bat wings. I open my palms. And as I'm pressing through my palms, I'm resisting the urge to let my wrists break.

So squeeze your armpits like you stink and you don't want anyone to know. And keep your breath flowing. Bring the arms up, close the carriage, and put your loops back on the pegs. Now we're coming up to change the springs again. Rock up to sit up, bring your feet down, and we're going to go to just one spring.

If it's too light, it may feel a little bit imbalanced in your back. But if it's too heavy, you may have to overwork your legs. So I'm sticking with one red here. When I lay back, the ball's gonna be between my blades. Ish? Still thinking about that alignment between the heels and my sits bones. My hands are coming behind my head.

Before we jump into this single leg jumping business, what I'd like for you to do is just push out, feel what it feels like on the springs that you're on now, let the heel lift just so you can be aware of where you need to be. I'm gonna bring my heels down just a little bit more. I'm going to close the carriage. And now we're going to jump with both legs. So I'm jumping.

The first one's always a doozy. You might feel like you're surfing a little, but the more we jump, the better it gets, just continue to maintain the ab curl. We're not just relaxing back into the ball. Now same thing wide, open, stretch through the hamstrings, and you should be super quiet on your feet here. Think of landing like a cat.

Not like an anvil. We'll go to jumping jacks in first position. So heels together and apart. Three. And five.

And now will come center all the way together. And this is anatomical neutral, which means the toes are open a little bit. Four more. Three, two, and one. Now we're going to give our legs a break, closing the carriage gently, and just pass the ball to the floor for a moment.

Don't put it away too far because we're gonna need it again soon. For Hugg a tree, slide all the way back so you're sitting tall up against the uprights, we'll open the arms wide, and feel as if you're standing in your armpit. So widen your collarbones and your shoulder blades. As the arms come forward, keep the round shape across the chest and two. We'll do five of these.

Getting taller with each hug. Two, and here comes your last one. Now the legs will go straight ahead. Hands come in, and we're gonna stop in the name of love. I like to flex my ankles here just because I do.

My elbows are rotated forward. And I'm going to press, stop, and then pull back. As I'm reaching and pulling, I'm again thinking about what my shoulder blades are doing. And trying to be aware of if I'm pushing more from one side than the other. And last one here, now we're going to cross the legs the other way.

And we're going to be taken with the vapers. So hands are at the forehead. Just give a little bit of space, and then you're going to hinge forward reaching from the crown of the head through the tail and inhale back up. Four more. Keep the gaze going with you in the hinge, but never below your jump board.

And now just one more hinge and release. Loops go on the peg. We'll keep the same spring load and come up on your knees. Now if you need a little bit of extra support here, you can bring the ball back. Pardon me. Bring the ball back between the ankles, and you can sit back on your heels this way.

Now slide forward just a little bit more. So you can really feel your connection to your arms. If needed, you can take a slight hinge forward here. And now we're just going to jump two arms. I'm still on a single red, but feel free to go to a blue if you need to. Four more here, three, two, and one.

Single arm will only do four. Trying to stay square. Two. One. Switch arms. Four.

Two. One, and we'll round it out with two hands again. Four. One, and close the carrot. Square it off, remove your ball, and let's turn around and face the other side. Carefully.

So we have options for the next exercise. You can either have your hands here up on the shoulder blocks or you can bring them down in front. Choose your poison because we're gonna add a little twist to this one. Find your quadruped position. I'm coming up, and I'm bringing one knee slightly forward.

The other leg goes straight back behind me. And I'm pressing out working to keep the weight and the action balanced between both sides of my legs, the inside and the outside. Three? Now we'll bring the hand behind the head and we'll just do three more keeping the knee under the hip and the hand beneath the shoulder. And one more Now from here, we'll just push out, take a stretch.

If you keep your heels hips square, your foot won't slide off of the jump board. But if you turn your hips, I can make you no promises. Press from the hamstring through the heel, really take that leg forward. We'll hold this for a moment just because it feels nice, and then we'll come back in. As we have two sides, it's time for the second one.

Heel goes back somewhat in line with the sits bone, pressing out, and pulling in, keeping the heel down the whole time. And one, hand comes behind the head. Same idea. Three staying square. It's hamstring, not knee, and one.

Now we'll push out deep and into your stretch. Hold this. Keep your chest lifted. And then we come back in, folding in, closing the carriage. It's time to jump again.

So grab your ball, and the ball is gonna go between the blades. Same spring, find that balance point, hands come behind the head. Find your turned out position, vinder neutral ish pelvis and scoop into it. Single leg jumping. So pick up one leg and jump.

Now the nice thing about being in this position for single leg jumps is that you can really watch to make sure your leg isn't doing funky things. Two more. Other leg, switch and jump. My free leg is important here. If I let it go too far forward, it tips my pelvis forward as well.

So I wanna be aware of that rolling through the foot on the out and on the in. And now I'm gonna alternate legs. Jump. And two. Check-in with your upper body. And three. And two and one.

Now both legs land, hip width, and five. Four quietly, like a kid sneaking through the house at night, we'll close here. Just take a little bit of a stretch, turn the legs in, take a knee bend, stretch here as well. And then we're going to come up change the spring. So you're for me, I'm gonna add another red.

So then I have two red springs on. Very familiar territory here. We'll lay down on our backs. Let's try to mount without making a lot of noise. So I'm gonna roll over slip one foot in, then the other foot bring my heels together and slide down in Pilates stance.

Starting with basic frogs, who doesn't love frogs? As I'm pressing out and in, again, focusing on symmetry and focusing on keeping everything quiet, but my legs. One. We'll go into swimming frog here. Very small open, bend the knees heels together.

Forward open. When we bend the knees, we keep the carriage still. Heels come together. Two more in this direction. One more, press open, reverse, open stretch, keeping the carriage still. Three. And two, last one, closing the carriage here.

Next is short spine. Everyone's favorite pressing from the under butt to lengthen. Leggs will come up to 90, then we'll scoop and peel off of the mat without changing the position of the head. Heels come down into frog, and as we roll down, we'll bring our feet with us. Same idea. Press, legs come up, stand into your shoulder blades, bend, rolling down. And last one in this direction, hint, hint, hint, up and over, get your sits bones to point up, flex the knees, roll down with grace and dignity, reverse. Go right back up and over.

Take the legs up. And as you roll down, drag the legs along for the ride. Again, flex, roll over, legs go up once you've hit the bumpers rolling down and away. Last one. Close the carriage. Legs go up as you roll down and away, feel this articulation through the middle back.

Isn't that fun? So take the legs wide. Grab your ropes and just pull the elbows down for a stretch. Same idea, leg centered, pull your elbows down for a stretch. Flex your ankles here. And release.

To come out of this same idea, you're going to slip your feet out, trying to stay as quiet as you can, close the carriage, and drop your loops onto the pegs, and now will come up and grab your short box. As you pick up your box, Remember proper lifting techniques. No one's getting hurt on my watch. And you decide whether it goes over your shoulder blocks or in front of them. Make sure it's centered so we don't have any scary moments. And put all of your springs on.

You'll have your strap and put it Put your foot into it in line with your hip, and then make sure you have at least a hands width between your tailbone and the back edge. So we're pulling the knee into the chest, sitting up as tall as we can here. This is a modified climb climb a tree, so you're scooping your belly and rolling back. And I like this modified version because it makes me work a little bit harder on keeping my hips square. As I'm coming up, I'm hauling through my midsection, but I'm not rounding my shoulders instead I'm rounding my spine.

Again, I'm scooping back, sending my sits bones under me and up. I'm rolling back. Little bit deeper this time, and I'm curling up pressing into my hamstring to bring myself up. And then I'm doing one more, scooping, scooping, Let's go for it, shall we? Take extension into the well. Celebrate how good this feels.

Then nod the chin to your chest as you start to come up. Let's climb the tree the whole way up. Let the leg and the scoop bring us up, up, up, and then we'll switch legs at the top, grabbing hold behind, find your seated position, My foot in the strap is flexed, nose, toes toward my nose. Big breath, and I'm scooping and rolling back. And then I'm coming back up. This is my tougher side.

So I have to work a little harder on staying square, but that's not gonna stop me because Well, we always have to have something to work on and rolling back up. Tall at the top, adding on here, scoop. Let's go for it. We're going back into the well. And then we're nodding, taking the leg up, scooping the belly, and climbing the tree to come up.

From here, we'll rotate You've got options again. We can hook the foot this way, or we can hook the foot on top of the box. So I'll show you this way on this side. Anchle is flexed. I'm side bending over.

And I'm side bending back up. So my thought is I find a diagonal in my body, and then I bend over that diagonal. Diagonal again, and come back up, we have one more. I'm continuing to reach through that leg as I find my diagonal. And as I go over, it's even more important than I reach, hold here, rotate. If you can reach the frame Go for it. If you can't go for the headrest, if you can't do that, find the box.

Now to come back in, we're just going to walk it in because that was a big stretch. Second side. On this side, I'll show you the other cross. My leg is straight, and I'm already in that diagonal orientation here. So now I just have to focus on going over staying square and coming back up.

Two more. Side bending over. And up. Keep breathing. One more. Up and over. Rociate, find your stretch.

Let your head be a part of it. Let your head just hang. To return, walk your hands in, and set yourself free. Long box will step off before I forget. I'm gonna change the springs to just two reds for my body.

And I'm turning the box. It is not over the shoulder blocks, just resting it here. So for me, I'm also going to grab a sticky pad. Because my outfit is slippery, but not everyone needs it. Gonna put it about a third of the way back on the box, and then I'm going to mount carefully without opening the springs. And I'm going to be in slight extension here.

Keep this so that you don't smash your face. Now rotating the armpits forward, and you can take your hands as wide as you need to. Five presses here. Thinking of the elbow sting rotated to five and seven, and the armpits continuing to face the floor. Two and one.

Just two swans here We're pressing out, and then we're extending up, up, up, pressing back, keeping the rotation. That's the hard part. Come back in, and here's your last one. Press back. Extending up, up, up, think of the bottom of the breastbone coming forward, pressing back, pulling in, and closing your carriage.

Time to dismount. We'll take our boxes and be done with them. We are in the home stretch here. We're going to do one more set of jumping, and let's keep the spring load at one red spring. Grabbing your ball once more, and laying back.

Hands behind the head will bring the feet together, inner heels are touching, And here we go, let's jump. Barely leaving the board here and two. And as you're jumping here, really think about that c curve of the upper spine, three. And now we'll alternate legs, one leg up and chair, other leg. Remember to breathe, And also remember your plumb line stay square.

It's really easy to lean side to side with the ball. Two feet again. Think about where your focus is. Keep it straight ahead because if your gaze goes down, your head will go down as well. Now we're going to jump open and close.

And seven, six. Think of lifting your head with your arms up and off of your neck, and that'll make it feel a little bit more buoyant. Last one and come in and close the carriage. That was fun. So let's be nice to ourselves to end the session.

Crossing one leg in front, make pigeon pose here. Hands to the board and take a slight hinge forwards. You already have the stretch, in the hip, and then you'll press back. And while you're here, really use this moment to take big breaths into your middle back. And I love a good rotation. So, of course, We're going to rotate, find the shoulder block, twist, and look up and over the shoulder.

Come back in, push out a little bit deeper. Keep rotating the armpits forward and come in and up closing the carriage. Let's straddle here. Same idea, pressing out. And now while you're here, just let your spine and your shoulders move.

It's not really a choreographed thing. It's just kind of de stickifying them technical term. And then I'm coming in, one more side, find your pigeon, Take that same hinge so you get that stretch in the hip. And then you press back, keeping your spine angle long, keeping your weight even on your hands. And the armpits, of course, facing the floor.

And let's come back in And let's celebrate the fact that we are done. Thank you for joining me in this jumping, joyful workout.