Jumpboard Reformer

Hi, everybody. I'm Maria, and I'm here with another master instructor from Body Line. This is colette. We're gonna be working on the jump board today. Set yourself up with three heavy springs. Head rest is gonna start down.

Come on to your back, and we're gonna warm up with a little bridging. So place the feet on top of your jump board, take a nice strong posterior tilt, and then peel yourself up take a breath in at the top, exhale roll yourself down. Inhale here, exhale tuck the tail, bridge yourself up, the knees reach out over the toes, and then peel yourself down. Last one here, tuck and peel up and pause at the top. This time, we're gonna roll down on just one side of your spine.

Right down. There's a little rotation, square off at the bottom, tuck and peel up back to the top. There's a little feeling of a tilt as you roll down the other side. Keep both sit bones reaching to the jump board. Come back center. Peel up through the center.

A little feeling of tilt roll down on one side. Go right along one side of the spine guys. Come back center, peel back up. So we're not doing a big shift. Just hitting the back extensors on that one side of the spine and come back center.

Bring your head rest up. Place your feet about hip distance, stretch your legs straight. So we're not jumping. We are bouncing to begin with. Take a soft bend in your knees and just begin to take a little bounce.

Like my front of my foot is barely clearing the plate. So I want you in your mind to connect this to the kind of thing you would do in a sport, playing tennis, things of that nature, And now we're gonna add a little pattern. We're gonna do a little jumping jack open and close. Again, I'm not jumping. I'm bouncing.

And you're gonna begin to feel heat in the quads. We're working agility And I'm not even concerned right now with getting the heels completely down. Last time, feet stay together. Different pattern, a little shuffle, one foot forward, one foot back. And so you're gonna notice that that back foot is always on the ball of the foot.

Put your emphasis right now also on that core. For five, four, three, two, one. Bring the carriage in. Reach behind you. Put your head rest down. Feedback on top of the jump board.

Tuck and peel yourself up. Reach one leg to the ceiling and take a little flex and point. Flex and point. Flex and point really watching that foot. Put that foot down.

Other leg comes up and flex and point. You got a perfect view of your foot. Put that foot down. Roll down. Head rest goes back up. So we're gonna do the same thing on just one foot.

So just start again. This little bounce. Again, you're barely lifting off the plate. And we're gonna go to the jumping jack pattern out and in. Out and in.

Last one. Let's change sides. A little bounce, feeling that knee to toe connection, feeling that engagement in the center of the body, and now that jumping jack pattern out and in. So the foot can come all the way to the midline here, by the way. I'm purposely trying to get you to work those different angles of the knee. Back to the first side, and we're gonna do shuffle so that single leg goes forward and back.

And it can be very small. Last one, and second side, and we go forward and back. Keep your breath. Make sure you're not pushing into the shoulder blocks and come on in. Put your headrest down for me.

Tuck in bridge back to the top of the bridge. One leg goes to the ceiling, and let's do a botma here. We flex down. We point up. We flex and we point a nice big botma here. To get a nice stretch behind the leg.

Put that foot down. Take the other leg up. Flex the foot and down and up. Down and up. Let the leg fly in the socket.

Last time here, put your foot down, bring your hands under your back, roll the elbows in, So like you're supporting your pelvis from your hands. So you're in a bit of an extension here in the lower back. Take a breath in. Hands by your side and peel yourself down. Knees to your chest rock yourself up.

We're gonna do a spring change. One heavy spring, one medium spring. Head rest goes back up. We're gonna go to more traditional jumping now. So we're Back with our feet on the jump board near the top, stretch your legs straight.

Your feet are perfectly parallel. Bend your knees, anchor your back to the mat, and we're gonna spring off, and we're gonna land. So I want the ethicists to be on the landing, stretch land. So now I'm asking you to get those heels all the way to the board and keep them there. So they don't ricochet off that jump board, knees over toes, core engage, nothing's happening in the shoulders for three and two And one, one leg to tabletop.

Let's do single leg. It's a little heavy. Don't look for a high jump. Stick that landing. Toeball heel, two more here, change sides. Be be mindful of how you place that foot.

Here we go, and jump. And two, and three. Be aware of your breath. Try not to make any noise as you land. Last one. And now take your feet wide and turned out.

From here, we're gonna land with our feet together. So a little riff on a jumping jack. So we land together and we land wide. And now the bottom of one jump is the beginning of the next. We never lose tension on that machine.

We never lose the connection to our core. We do not brace with the arms or the shoulders. Some of you might wanna land on one foot in the center and go to two feet. Just a little bit more complicated. Requires a little bit more agility, but you could also stay on two feet for three and two.

And that's all end in the center. We're gonna turn to side lying, so turn towards camera. And then notice the placement of my hands. This front hand is gonna hold to the shoulder block. My head is on the head rest my shoulders are not.

Bottom leg is bent. Top leg is right in line with your hip. Use your hands to help brace you. Bottom waist is lifted, and that begins springing off here. Now it's a little heavy. Use your hands. Two more here.

And let's take this over to the other side, up and over, find that start position, using your hands to hold you in place, hips are stacked, and land. And two, and three, bottom waist stays lifted, knee over toe. Last one, rock yourselves up and change your machine to just one heavy spring. We're gonna turn and face the back, straddle your machine, cross your ropes, maybe you choke up, if you have handles like I have, maybe you grab the handles, stand yourself up. No slack in the ropes, exhale, pull straight back and forward. Continue like this.

Some of you might opt to do just one arm at a time. Doesn't matter what you choose. What matters is how you're doing this. XL and inhale. Exhale, and inhale crown of the head to the ceiling, deepen your knees a bit.

Last one, Stay here hinge forward. Put your loops down. Place your hands on top of the shoulder blocks. Elbows point in. We start pushing the carriage out and in without leaning on your hands, everyone. Out, and in.

Easy to level this up by alternating hands. You could also stay on one side and just do five in a row. But the trick is not to lean on those hands. You should have a lot of heat in your legs. And you can play around with it.

I'm changing. I'm back to two hands. We're almost done. Last time here, and come onto your knees, pick up your ropes uncross them, maybe choke up a bit, feed her at the edge of your carriage, we're gonna do a kickback. The elbows are in tight, and push straight out and in. So you have a nice hip hinge happening.

Little slower as we come in. Push and in. Long body. So we're really thinking about keeping the upper back here nice and straight. There's a tendency for people to round. Listen for your breath.

Make it work for you. Two more. Come on in and put the loops down. Come forward and bring your knees against the shoulder blocks, hands under your shoulders, and round your back. From here, we're pulling the carriage in, pull that carriage in and out. And I really want you to feel that the pubic bone moves under you before the knees.

Stay neutral, curl your toes under, round your back, lift your knees up, and a few here, maybe a whole set here, maybe just one or two before you put your knees back down. So again, working within your range today. Two more here. Last time, and we are gonna turn around and face forward again. Change your machine to a heavy spring and a light spring.

So maybe something like a red and yellow. Headrest is back up. We're going to a single leg again. So the free leg is parallel. We're gonna be rotating completely from the hip socket.

So we're gonna spring and land parallel, and then we're gonna land turned out on that leg. Now, this can be a little tricky for clients. So I'm landing in more or less the same place But it's like the whole leg is just rotated. So the knee and the toe are always working together. The top leg is not moving at all.

Last time here, and let's go to the other side. So we start parallel, we land parallel, and we turn out. Again, put all your emphasis on what's happening in the hip socket. And a nice toe ball here heel here, and my preference is for you to get those heels down. So this is about fascia getting that heel down.

That's a long story, but that's what it's about. And let's change legs. We're gonna add a little pattern here. So one leg reaches over the foot bar or the jump board. We're gonna bop maw so we bop maw up and we land to and land.

And then again, trying to get that heel down. Last one, stay here. So we're gonna add some more movement to this and more of a scissoring. This time the jumping leg is going to kick up, we land on the same leg. Here we go. So we scissor land. We scissor land. And I recommend you start small.

And then as you get the feeling of what that is, you can try going bigger The pelvis has to stay down. Two more here. Big Batma with that leg. Last one, and let's go to the other side. So we start simple first.

Where the free leg just bought Ma's up and down. Up and down. Notice the timing here that's required. It's gonna take your brain a second or two to figure that out. Last one paused here. And now moving into that scissor. Here we go, start small.

Cissor land. Cissor land. Each time you can try making it a bigger, a little bit bigger, landing at the top of the board, two more, and take a second. That's kinda do this as it feels good on the soul of my feet. Okay. Something a little new. So bring your feet back parallel.

We're moving into a, like, a fan kick. Place your right foot towards camera and tuck the other leg in. So you've rotated your hips over on one side. And now we're gonna jump and we're gonna rotate and land on the other side. So your hips are twisting.

So we twist and we land we twist and we land. Sort of like a feeling of a muggle if you were skiing, which I don't do, but I'm imagining that I'm skiing right now. It's a little twist and a little twist. The head and shoulders Don't change at all. And then, of course, we can integrate some legs.

The legs go out in. Out in. Out in. So that's the simple version. Now, many of you are gonna begin to add a little fan kick. Here we go. We go up and over.

Up and over. Up and over. So the legs are drawing like this little rainbow shape. If that's too confusing, just come back to the basic, twist and twist and twist. And twists last time, and less land center. Moving on, put your headrest back down.

We are moving into a little flow very reminiscent of traditional mat work. Two feet on top of the jump board, tuck and bridge your hips up and bring your hands under your pelvis, tuck your elbows in. So your pelvis is very supported from your hands. From here, pull the right leg in, take the right leg up. We're gonna do a bicycle pattern with this foot.

Reach the leg away, scrape the plate, pull the knee in and up. Again, reach it away, scrape in and up. One more time. So this nice bicycle sensation, put that foot down. The other leg goes up. Reach the leg away.

Scraping the board. And two scraping the board. Last time, three and up, put the foot down, hands down, roll yourself down. From here, tuck and peel up, bring your hands back under your pelvis. Notice I'm adjusting my elbows in.

The right leg is gonna come into you and up. We're gonna do three bicycle again. Dragging the foot in and over the head for one, reaching over the jump board for two. Last time for three. Stay here. Now that bottom leg gives you a little kick up and over to a roll over position.

Lift the legs up into a shoulder stand, reach, reach, reach, reach, reach, push through the elbows. That right leg comes back towards you. The left leg scissors away from you, and now bend the bottom leg arch your back until you land back to the jump board, two feet down, hands down, roll down. Hug the knees into your chest, two feet back to the board, and second side. So we tuck and we peel up. We move the hands under the pelvis.

The left leg is gonna pull into the chest and reach out towards you. We're gonna do three bicycle here. So you scrape the top of the board and you reach the leg towards you. Again, you reach You feel that hamstring connection. Last one, you reach. The leg stays towards you.

Now that bottom leg just gives you a little push off. You're in an overhead position, a rollover position. And then reach to your shoulder stand. Push through your upper arm to get a little bit more height. That same leg comes towards you.

You scissor. You begin bending the bottom leg and then you arch the back. You land to the board. You hope. The other foot comes down. The hands come down.

We roll all the way down. We hug the knees into your chest and rock yourself up. That was fun. Okay. Moving to a medium spring. And we're gonna do a little a little bit of an arm toss.

So you're gonna move yourself fairly close to the edge of your carriage, and we are landing flat, sort of flat hand at the top of the jump board. Let's start simple. The booty can be all the way down and just reaching the hands over the jump board. And this this might be it for today, or you can hover the knees, or you can hover with your hips, and begin to reach the arms up higher. Kind of get a rhythm going here for yourself.

Stay here. One more option is to add a feeling of a squat. Now if you're doing that squat, you really gotta push those hips through a lot quicker than you might think. Notice how I'm landing, hands right to the top of the board, Two more. Last one, take a second. From here, we're gonna take your legs back behind you into a mermaid position, but keep your upper body rotated towards the board. And from here, we begin to spring off.

So you're gonna feel an unusual sensation, like something that we don't usually quite work in this way. Still landing two hands at the same time. Once you have this, consider adding a little rotation, and it's quick, quick, land, quick land. Two more here. Stay here. Turn to the back, untangle your legs, end up with mermaid on the other side.

And here we go. Again, maybe you just stay simple. I always kinda like to at least do a few simple ones to acclimate myself. Maybe you add rotation. Two hands.

Last one, we're gonna move to a little side bend now. Come up on your knees facing the same direction. Your knees will be at the edge of the carriage. Reach one hand down to the shoulder block. Outside leg to the top of the plate and slowly just stretch that leg straight.

Take the arm up over the head. Push into the plate. Take a deep breath here into the top lung. Slowly in. Machine is light. Turn slowly to the back, and we're just gonna find that position on the other side.

So you need to be close. Foot comes to the plate, push into the leg. This should feel so nice guys. Inhale. And exhale slowly in. No banging. And we're gonna go back to our back, and we're gonna go to the catch series.

Head rest is up. You're back on your back. No spring change. Machine is very light now. Bring your arms like so.

So I don't want you reaching for this catch, and I don't want your shoulders actually hitting the shoulder blocks at all. So hands are right here. And just begin to take these little tiny jumps. And with each push off, get a little bit higher and higher. And the first thing you wanna do is see if you can just tap. Your brain has to figure out how much to push.

And then catch, hold it there, pull one knee into your chest, and we're gonna change legs. So each time we come into the catch, we're gonna do a little different variation, This one is the easiest. You can always repeat this. Now, a little form. What are your shoulders doing?

Pull your shoulders out of the shoulder blocks. Bring the two feet together, hold, hold, hold, give me a landing. From here, as a little recovery, we're gonna do something I call, fast feet, fast feet, a little agility. And you're breathing in, and you're breathing out, and you're breathing in, and you're breathing out. Let's go back to our catch.

So don't try to catch immediately. Take your time Make sure you don't have to reach. And now from here, one leg up a little higher, circle around and up. Join us when you can. You might still be looking for the catch.

That's alright. Oh, ribs tight. This one's a lot harder. Change legs. Around it up. Palvis doesn't move.

Keep the shoulders away from the shoulder blocks. Whoo. Last one. Two legs together, hold, hold, hold, and land. Fast runs here. And I want you to run high and run low.

Run high, run low. Again, just about having agility with your feet, again, very sport specific right now. And last time, a few little jumps. So prepare for your catch. If you get there before me, do single leg stretch.

Oops. Okay. You guys keep moving. Okay. You guys keep moving. Okay. Everyone legs to tabletop. From here. The two legs go down and up.

That's the modification. Some of you follow colette, take your legs straight. Okay. Of course, that back is not going to change. We're using a strong exhale as we come up. Check-in with where those scapulas are placed, please.

Strong breath. Last one, Oh, legs go out hold, and take a nice landing. Hands are by the side. Come on. Come on up. Add a heavy spring to your machine.

We're on our way home. Heals go against the shoulder blocks. Simple elephant tier, dig the heels down, push the carriage out, and in and out and in. Last time like that. Little saw, use your hands. I'm bending the opposite knee here, guys. Find something that feels really good in your body and over to the other side, then that other opposite need.

If you if need if you need it, Step off your machine. Let's keep the spring and just take a moment of a little bit of a loaded, so as stretch, letting the body cool down, letting your breath begin to quiet, and up and over to the other side as well. And come on in. And that's it for today. Thank you so much for joining us.

Take care, everyone.