Alignment & Mobility Flow

Welcome back. So this workout is called, can we just stretch? Well, I'll tell you what the answer is later, but this workout is really focusing on mobility, agility because it rhymes. And stretching. So we're gonna have some articulation and moving really, really nicely on the reformer. So we're gonna start by laying down our lovely reformer. So go ahead and come to see this position. Our foot bar is up.

I have on two red springs, go ahead and put your foundational footwork springs on, and let's take a lay down on the carriage. Taking my feet in here. Alright. So just centering The headrest is up, taking my toes on top of the foot bar just feeling the carriage, arm, drop my side, maybe the feet are narrow, maybe they're wide, and just feel the body onto the carriage imprinting the spine, checking in where your hips are, all of that good stuff, and just take three nice big breaths to just get in connection with the reformer. Deep inhale? And exhale.

I like audible exhales. Go ahead, inhale. And exhale, big breath. Last one, big breath in. Are you doing this with me? Yes. Great.

And let it all out. Good stuff. Go ahead and take your toe creases on closer to the foot bar. Heels touch together. A little pizza slice between the toes and push the carriage out. Again, we're on our traditional footwork springs, pressing out. Take a little second here to really stretch and feel the top of your head reaching towards the back of the reformer and feeling that opposition in both directions. And go ahead and bring the carriage home.

So we're gonna push in and out here about eight to 10 Sims, keeping the connection in the heels, pulling the belly button down to the carriage and really lengthening through the spine, top of the head is reaching to the back of the reformer. Now, you guys know, you know me. I don't count. So I said eight to 10. It's on you to make sure you count eight to 10. So that's our v.

Squeezing everything. Really reaching the heels together and feeling our little under butt, the thooty, the thass, feeling that just tightening in, bringing the carriage home. And then we're gonna take our feet into parallel. So in my parallel, my arches are on. Okay? So think the bird on the perch, pull the belly button and press out. Take a second here to just hold and feel the foot bar in the arch of your foot.

Okay? Don't bend the knees too much. Soft bend the knees, but don't lock them out. So when you have that feeling of the heel going under and the toes coming over, then I want you to press in and out about eight to 10 times checking in with the belly button, squeezing that booty, and moving that carriage. Arms are at your side and keep moving. We love it, eight to 10.

Keep breathing. Couple more here. I'll make this one my last one. Come out and then bend the knees to bring the carriage home. We love that. The next part that we're gonna do here is we're gonna take our heels onto the foot bar.

So the heels are on the foot bar. They're just sitting there. The toes are coming towards our our forehead, our face with the back of the reformer, press out. Now what we're not gonna do right here, not yet, we're not gonna bring the carriage home. We're just gonna stay here, check-in with the knees, make sure they're not locking.

Okay? They're not locking. Pull the belly button in. So look at me check myself. Is this happening? Is it engaged? Pull it in. And just press the heels into that foot bar and feel the feedback that you're feeling from the posterior chain in the back of your your knees and your your legs. Right? You got that now.

Bend the knees to bring the carriage home and notice how that feels. Press out. Take your time, squeezing the glutes here. Yeah? Toes are going. Don't look at my toes. Sometimes I do funny things, and then bend the knees and bring it back.

And I want you to take a second and just think about the quality of your movement here. Press the carriage away from the foot bar, bend the knees, use the back of the thighs under the booty to bring you home. Do it again. Sometimes we rush through this one, and I don't want you to rush. I want you to feel it.

Check-in with the belly. Head is reaching. Under thighs are coming in. You feel that. Yes. I slapped my own thighs.

We'll do two more here. It's almost like you're really getting into, like, the the granular level of these exercises and you're feeling it. Right? I know you're feeling it. Bring it all the way home. Yes. And rest.

Go ahead and take your feet out wide to the sides of the foot bar. And just take a second here at tabletop and settle everything in. Alright. Now we're gonna bring ourselves together to take off one red spring and let the foot bar down. So gonna go over to the side. Pop off a spring.

And wherever you are, I want you to have enough room for your legs to move, so I take that foot bar all the way down, and take a lay down. Alright. Right here where we are, bring the legs to tabletop, holding it there. Now I want you to straighten the legs up to a 90 degree angle. See if you need to adjust anything here, maybe a little bit away from the foot bar, pulling the hips down towards the carriage. The feet will come towards me, open, around, down, and up without the straps.

That's one. We have two more. Last one in this direction, and then we reverse it. And I like it this way because you can go as wide as you want to. Or as narrow as you want to. Last one, bring it here, heels touch, feet flex, bend the knees to bring the heels towards your bottom, reset your back, and then press out keeping the feet flexed, maybe point them here, flex the feet, bring it home.

And the point here is to feel this without the straps to see what feedback you get when you put the straps on your feet. One more. Good. And then bring it home. I'm shaking. This is real.

Go ahead and put your feet on the platform. And now we'll go ahead and grab our straps and do the same thing. So I'm placing the loops on the arches of my feet. Sims are at my side, and then the legs go up to a 90 degree angle. You have that feedback with the feet there. So go ahead and bring the feet towards the face, circle down, around and up.

Good. They do three in each direction. Remember that? Bring it to the center. For this little extra credit here, I'll take a stretch, and then I'll reverse my circle.

And two. And three big circles. And then bring the legs back to that 90 degree angle. Go ahead and flex the ankles heels touch. Bring those heels towards your bottom and feel that feedback from the straps pressing out away from the carriage, point the toes, flex the ankles, bring it home.

Good. Two more. Flex point bringing in. Last one, all the way, and then bring it all the way home. Extra credit here. Just take a second to stretch. Good stuff. And now we're gonna work with our hamstrings. So from here, I'm gonna take both of my legs up to the center, 90 degrees, and I'm gonna bring my feet towards the back of the reformer.

Maybe there's a little lift on your bottom. Very good. And that's a hamstring stretch. If you have tightness here, slight bend is okay. Take a second and let that hammy stretch. If you want a little bit extra feedback, you can grab the ropes and pull a little bit closer for yourself. There? Good stuff.

And then release the ropes if you were grabbing onto them. And because you're so wonderful, go ahead, bend the knees. What I'm doing here is I'm gonna take off one of the straps from my left side, place it on the peg, and now I have the one legged strap here, taking my left ankle around my right knee. I have a figure for a pigeon stretch here, and then I'm gonna let that leg just come towards you towards the back of the reformer and stretching through the back of that leg, the hamstring is on. Feel that stretch there. If you feel like you need a little bit more, you can lift the bottom to see how much further you can take the foot back.

Almost like a short spine. But not quite. Yes? Good. And then bend the knee slightly to close that and then bring the other leg out. Take it to the platform and then find that stretch. I have my knee bent here, but you can also have that leg straight and see how much of a stretch you can find in that hamstring.

Let the rope assist that stretch. And then if you feel like there's some tightness, bend the knee, and also get that hip down onto the carriage to feel that stretch. A couple more seconds here. We like it. Good.

Now I'm gonna give a little bit of directional here. My leg is here. This is my right leg. I'm gonna take it across the left side of my body for an IT band stretch. This hip will lift You'll feel that. Now where you go with this is up to you.

You can hold the pegs. You can hold the shoulder block to see how far you can go. Another breath here, and then bring it back to the center to neutral. And now we're gonna open that leg out to the side. Good.

A little more stretch here. One more big breath. And use the power of that strong hip and thigh to bring yourself back to the center on that right leg. Beautiful. Go ahead, bring that foot to the platform, bend the knee, switch sides. How are we feeling? Are you feeling stretchy? I'm feeling stretchy.

Feeling super stretchy. Whoo. Alright. Here we are. We're there. So we were have our leg here. We're gonna take that extra stretch.

This is my, we don't say good leg or bad leg. This is my leg that needs a little more love. That's what I'll say it is. She's she's a feisty one this leg, but I'm gonna give her all the love she needs. I love you leg. Alright.

She's there. She's stretching. She loves it. Gonna bend that knee. And then I'll go into my pigeon stretch. Right ankle over the left knee, and then bring that leg forward to find a little left in the delvier, and there is your pigeon stretch.

Both shoulders are on the carriage evenly. Long neck reaching away from the shoulders, finding that stretch, and then slight bend with that knee. Place a leg down or bend it up to you. I like it straight. And then we are back.

90 degree angle, taking that stretch. Now I'm gonna take that left leg across the right, letting that left hip lift. So I'm getting a stretch in the IT band. A little inner thigh stretch in the groin area that other side the stabilizing is working as well. See if I go a little bit further.

Good. And then bring it back through center, through neutral, and then take that leg out to the side. Now funny my left leg, and I almost go to the floor on this side, but it does not like to cross my body. So you might find a little variation between both of your sides. And still checking in with the belly, everything's pulling down and away. And then bringing that leg back.

And mind you, there's a thing called the pause button. If this is feeling really good to you, pause it and pick it up when you're ready to get back with me. Yes. There's our stretch. Oh, another little stretch there. We like it. Bend the knee.

Take the strap down, place it on the peg, and we'll be moving to our next exercise. So now we're gonna come off of the carrot to go ahead and Sims yourself up carefully. And I'm going to pop off a red spring and place a blue one in its lovely place. My head rest is gonna go down. Food bar stays down.

Let's grab the box. So for my boxing fans boxing, get that. We're gonna go long box here. So staying long box, belly goes on to the box, leaving a little bit of room for your shoulders, and the end of the box. See, shoulders. Check for the frontage. Alright.

So from here, I want you to feel like your belly button, you're pulling your belly button off of the box. Go ahead and grab the straps. I'm taking my hands into the straps, and my palms are facing to the front of the reformer. Tall spine up, turn that booty on posterior train, and I want you to press back. So this is more of like a tricep pressed, and then the arms come right back forward, just slightly forward of the box.

Pull. We do six to eight of these, and I want you to just kinda check with your glance. Your glare or your look, your gaze is at the re of the reformer. And it's about 45 degrees Looking down from your nose. Best math.

I'm not good at math. Do it again. So while you're doing this, your legs are suspended. Your belly button's pulling off of the box and your arms are working. So you are doing 30 things at once.

Let's do one more. And rest. Rest the feet, rest the hands. Give yourself a second. And then when we are thinking about engaging everything, pull the belly button off of the box.

Go ahead and re engage those legs, turn the butt on, and then we're gonna grab up on the ropes and make little fist Hands will come to the side of the reformer. So this is gonna be pulling straps ish. So we're here. The gaze is still 45 degrees ahead of us tightening up everything. And what is this dragon just to about past your armpits and hold that long neck, long legs, and then come back, relax it down. But still keep that back body on. So again, this is pulling straps ish.

Any of our purists out there knowing that we're not doing the full exercise, we're just issuing it because we're getting, you know, familiar with it. Right? Familiar. And then about six or eight of these I think I've done 27, but notice that the real exercises and keeping your legs up. Hello? I shouldn't be looking at you going this way. Hey. Coming back this way. So the triceps are turning on.

And the back of your legs are like, hello, we're burning. I'm gonna make it one more, and then I'm off of this one y'all. Last one, best one, really reach, look like you're on the side of the titanic, and then bring it all Maybe that's a bad reference, bring it all the way back and take a rest. Place your straps back on the pegs, and now I'll let love you to leave the feet where they are. Go ahead and press your hands into the sides of the carriage. If you don't have enough room right there, go ahead use the side of the frame.

So now, bring those legs back up into being turned on, posterior canes on, and my hands are at the side of the frame, and I just wanna lift my chest. Think swan, think cobra if you're thinking yoga, and think that belly button is pulling off of the box. Looks easy, but it feels like something else. Keep holding it. Hold it, and then relax.

Shake it off. We've got two more to do, y'all. You ready? Next one. Beautiful form, tighten everything, long reach, extending from the neck. Reaching long. Maybe the gaze is up at the ceiling.

And three, two, one rest. You got one more. Wow. I said, no, no sweat. Lies. I lied. Last one, y'all.

Are we ready? Lakes you ready? Let's go. Squeeze the legs. Squeeze the took us, tighten everything. Pull that belly button off. Hold, really work that extension to the back.

Why shoulder blades? Three, two, done. Alright. Awesome of this. Can't fully step off the box.

So you're really stepping out the box. I don't know about y'all, but this is hot over here. Alright. Turning the box to short box now. Short boxes here. Leaving the springs where there are some still on blue.

Go ahead and take a careful seat. Onto your box, feed her flat onto the carrot, and grab your straps. Alright. We're here. Notice where your butt is on the box. If you need more little room or whatever, sit yourself up nice and tall, bring your hands right to the sides of your body.

So the character move ever so slightly. Call posture, chin is parallel to the floor. I love it. Bicep curls widen your arms out a little bit wider than the box then I want you to curl in, release. So scoop, and then curl a little bit of slack. You'll feel in the ropes, and it's okay.

The pull is the bicep working to close that muscle to close the angle between your elbow. Those bones. Yes. Two more. Call posture. Last one, biceps turn on, crunch it, hold it, We love it, and then bring it back down, rest the hands, close the spring. Alright. Next exercise will be chest expansion ish.

Alright. If you haven't figured out the ish, it's kinda. Alright. So it's all fine. Bring the hands right to where your hips are. The alignment between the elbow and the shoulder, we love that. Now I know this is facing forward, and it's okay. The goal here is to keep the carriage steady Get a little bit further of you.

There you go. Hold that tall posture. Press the palms into the straps. Turn and look to your right. Turn and look to your left. Look to the center. Relax.

So we're still getting a workout in the fur front of our shoulders and the bicep is working. Right there a little bit forward. Look left. Look right. And center, relax.

Now I know that you're used to holding your breath. That's why I said it's an ish. Two more. Yeah. Forward. Call posture, looking right, looking left. Center, release.

Last one, press forward. There we are. Call posture, left, right, take it to the center, and rest. My arm says, what? What are we doing? We're doing circles or So that's a semi circle. So give me that tall posture again. Sims come out to your side.

As you do that, you'll see the carriage moving just, pull a little bit. Bring your arms up laterally right there to about a little bit lower than a tee. Your arms are gonna go in front of you, make a little diamond shape. I hope the other camera catches that. Yeah. So there we go.

Bring it down, steady the carriage. You're not moving a lot. Bring it right back forward. So what you're doing here, this is scapular mobility. The bones in your back that make your shoulder move, we normally don't always move them in this direction.

That's why it's super important to get everything moving in all the directions. You got two more. Call's fine. That little triangle diamond. We love it. Last one.

Bring it close. Hold it. And then slowly let the arms lower down, and then rest, close the springs. Alright. The next exercise is gonna be like a little snow angel half circle situation going on there. How about that? Alright. Toll posture. Go ahead and pull yourself to where your arms are in alignment with your shoulders. Now I want you to take your arms up slightly in front of you.

And just above your forehead, so you see that positioning there It's in front of you, but not forward. And I have a little diamond there as a placeholder. And then I'm opening up my arms to the side, setting the carriage to about a tee, and then bring it back up to that diamond. Hands are pressing into the straps, tall spine. I like to do about six of these because that scapular mobility in our shoulders and our backs are so important, and it really helps with posture. And how often do you do this?

I mean, really, on the reformer? Yeah. Me neither. Alright. Bring it up. The last one or ish. Let's say last next to last one. Good.

And that stabilization in the core is happening, the shoulder mobility is happening, and we're getting a nice little stretch through our shoulder girdle. It's beautiful thing. Arms reach to the side. Close the spring, and then we're gonna place the loops on our pegs. And our next exercise will be a modified side stretch.

So what I'll be doing, I'm gonna turn my body towards you. My left knee is gonna go to the side of the box on the carriage not into the foot strap. My shin is towards you, in line with the side of the box. It's gonna take my left hand up. My other hand is gonna be here at the side of the box or even maybe at the headrest. And I want you to feel that side stretch, maybe bend that elbow to find a little bit more stretch, but also pressing that knee into the carrot so you can have that support.

And later on, as you keep going, you'll understand the full expression of this exercise. But right now, we're just gonna do right here. Gonna do three of these nice long stretches because you asked me could you stretch? And I said yes. And we're stretching. So come back up to a tee.

We have one more long, lengthened reach. Top of the head is reaching reach, reach, reach, reach, reach, reach, reach, reach, reach, press that knee into the carriage, and then bring it back home. Nice tall spine. Take that right arm up and just give yourself a little counter stretch. Maybe even give yourself a little stretch across the body to get it even stretch from both sides of your obliques. Delicious. Alright. Now we have a whole other side to do. So go ahead and come back to that seated position in the center.

We'll set ourselves up the same way. So turn towards the left side. Left shin is in line with the side of the box. Right knee goes into the carriage. Right up against that box, right arm comes up, left arm reaches the side of the box, or reaches towards the headrest and take that side stretch.

Remember to stay nice and long, pressing that knee in to give you that balance and then come back up using the obliques. We love that. Our body's moving in all the directions. Remember to lengthen that head out of the shoulders and then come back. Ona Vazmas, one more time, reach long, longest reach, longest reach, longest reach, really opening the side body, and then come back.

Counter stretch, crossing the reach on my right arm. Left arm is reaching to the side. And back to a tee. You did it. Let's step off carefully and remove the box because we've got some standing londises to do. Got some standing work to do. Alright. Alright, familiar.

Walking back around. We're still on this blue spring, so we're gonna leave that there. We're gonna need this foot bar. So go ahead and place your foot bar in a position where you could hold onto it. And I'm gonna walk over to the side, so we're gonna do like a little lun series.

Alright. The left knee goes on to the carriage, tuck the toes under the shoulder block, foot is outside, and go ahead and press back. Both hands are on the foot bar, Notice that stretch there and then close the spring. Good. And stretch. Do about six to eight of these here. Stretching it.

So as you stretch, this working leg, the standing leg is really pushing into the floor to provide stability and working towards mobility of the hip. I told you all of this means something. We love it. Let's do one more squeezing that glute. Look at that glute working and bring it in. We're gonna do the same thing again.

Now we're gonna go into his split. So go ahead and find your longest reach with that back leg, both feet are on the foot bar, and find and hold that split. And wherever it's comfortable, that's where I want you to hold yours. Okay? Three, two, one work push that foot into the floor to close the springs, and then I want you to hold it. Close the spring. Now I want you to exaggerate.

So that c curve that we get in exercises, go ahead and give me that exaggerated c curve. The tailbone tucks under shoulders are reaching up and over to find just a little extension and flexion of the spine that we just worked with, and then come on up. We did that. It was beautiful, and then shake that leg off. Hello. Good night. Turning around this way. Hi.

How you doing? Alright. Now same thing is happening. So now I want to use my arms to be very strong. So I'm gonna have my right leg back behind me, left leg is forward. Grab that loop hand is on the hip, and maybe you might need to go a little bit further back.

So I'm holding the strap in my hand nice little soft fist, and I'm pulling to make a row. Now if the blue is too much, feel free to go into a yellow. So pull, tall spine, pull. If you feel like this needs to be more of a traditional row, you can set back further and then hinge forward and roll like that. Whatever makes you happy, but I don't want you to rotate your chest.

Way to stay nice and tall. Two more. Last one. Very good. Alright. Take a second. So now I'm coming out of that that fist, and I'm turning my palms down and flat.

So, again, take that stance that we had, left foot is forward, right is back, and I want you to press your arm just about to where your hip is. So this is a tricep press. Six to eight of these. Good. It's a balance challenge. And last one, you got this. You are so strong.

Make it count and release. Now we're gonna take that flat palm into a nice little punch. We got a little fists right here, turn your body towards the reformer, tall wonder woman or wonder person stance. So we're gonna take it across the body. So think just a gentle pull just about to the middle of your breastbone. About six to eight of these.

And this, again, is for mobility of the shoulder. And you're also getting some stability work in your trunk. So your obliques are stabilizing. Your lower back extensors are stabilizing. And, of course, your glutes are on. Last one, strong one make it count and release it.

Place it back onto the peg. Go to the other side. I'm with you. Feel like I wanna sing a song, but I don't sing y'all, I move. Okay. So now we have that right leg.

Go ahead and put that knee onto the garage, tuck the toes into the shoulder block, and we scoot both hands are on, and we scoot. And close the spring. So what this is doing is you're having that opposition from the groin. Your AB ductors and your ADductors are getting a little love. Because they have to stabilize the hips.

Yes. I am a personal trainer too. That's why I love doing this so fun. Alright. I think I said on the other side about six to eight of these. So If you need to do more of these and they feel delicious, go for it. I'm gonna do two more because my booty's talking, booty's talking.

Okay. Last one for me, maybe the last one for you. Last one, bring it out, and then drag that puppy home. Little shaky joffage. Phew. Now we're going into a split.

So Sims position on that leg, just take it out further, lower the chest towards the frame, and see how far you want to go today. I think you could see it better this way. Yeah? And the outside foot that's in the front is just really stabilizing us and we have our knee next to the frame to give us more stabilization. So we could feel really secure in being able to reach our leg all the way back.

And this is something like to you can practice to grow on, like, to really increase your practice and get better at it. Alright. Now you took it out. You gotta bring it back in. So press that left foot into the floor, close the springs, bring that body up, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, wonderful. Spring is closed. Meg is screaming, but we love it. Alright.

Same thing. That c curve, so tall spine, both hands are on the footbar, curve the tailbone under, shoulders reach over, and just take a little stretch a little bit of flexion in the spine from our extension. And then we're gonna step and face the rear of our lovely reformer. The right foot goes forward, left is against the frame, and we grab our lovely strap, arm is at the hip here, and we're gonna give ourselves a row. So step back a little bit and see the row happening on this side. So our abs are pulling in. Our feet are stabilizing, and we're rowing.

About six to eight times, row. You are so strong. I bet you didn't know that the reformer could do all this. Right? I did. Last one.

Oh, yes. Not one more for good measure. It's like 37. Good. Alright. Done with it. Flat palm.

There we are. Flat palm tricep kick back right there. About six to eight of these. And as you can see, this also is a balanced challenge. You have a offset stance in your feet.

You're pulling uneven weight on your body because your other arm isn't working. So this is really good for the whole body. Last one, best one y'all. Let's get it. Get it. Oh, we got it. Good. Alright. Facing you, you can see me now.

Okay. There we are. Wonder person pose, we pull across the chest. It looks so much easier this way. I think my left side learned from the right side. And just across the rest bone, You look delicious.

I see you. I see you on the screen. Did you know you could do this? I did. Are you sweating? I won't tell you where I'm sweating, but you're probably seen in a And I think we've done 37. Let's do one more.

Mhmm. Very good. We're done with this. Go ahead. Place that puppy down. We're almost out of this. Now, I have to face you this way because at some point, I might give you my bum. So I'm going to do a little squat here, wide stance, bend the knees, send the booty back, and then I want you to take a little position here, hold that carriage and place that foot against the shoulder block. What? Okay. We're here.

Can you push it out? Oh, something pop. Bring it back in. So if you're like, I got this, I don't need to hold on to anything. Go ahead and give me this. Yeah? You're like, no.

Give me this. You got options. You should do about 37 of these. How about this? Yeah. You feel like you're doing something different.

Do about six to eight of these. Good. And so, again, that's more of the inner thigh working. So we love that. Last one, out of 300, bring it in, then press up. Hold on to that foot bar. Step it down. What? You have another side.

Side camera, please. Because you're gonna see where I was sweating. Alright. So here we go. Alright. Y'all, we're here. Wide stance. Go ahead.

Press the booty back. We got that holding on to the foot bar and maybe the carriage, press that other foot out against the shoulder block, find your balance, and push it away. Now, you might be feeling extra strong today, and I love that for you. So if you're like blue's too light, Change it to red. Totally okay.

So again, about six to eight of these puppies. Last one for me. All the day out. Bring her home. We like that.

Step up. Clothes it. We like it. Come all the way to the front. We're almost out of this y'all. We're almost done. I just want you to take your hands to the carriage, give a little tuck right there, maybe a parallel stance, and press away, and then bring it up.

So more like a little push up cat cow ish. So look there, and then scoop the belly up to close the spring. Flat back out, scoop it up to close the spring, two more out. My hamstrings are saying hello. And last one, best one, breed whole without using anything, balance, balance, balance.

We're out. We're done. You did it. High five. Can we have high five? Okay. We're done. Thank you so much.

And again, the answer is, can we just stretch? No. I'll see you for the next workout.