Studio Power Reformer

Hi. I'm Courtney. I am so excited to be back here on Pilates anytime. Today's class will include some challenging movements, but we're gonna take a little bit extra time and really dive into the foundations of those movements likely you've been doing these exercises already in your practice. So I hope I'm able to give you some tidbits to help you a little bit deeper into it. Feel more confident and help you get to that next level. I'm using the booty band today and I'm only using it in one way. And that's to wrap it over the shoulder blocks.

This is something I taught on Pilates anytime years ago. I had a new baby at home and I wanted to recreate some of the movements that I would do in my studio, but I wasn't able to get there. And so this was a great little solve for me with my home reformer, so I hope that you like it too. I've got one blue spring on and the box is at the back of the machine strategically. So you're gonna wanna put your box back there as well. Meet me in the well.

One blue spring on. Let's get you warmed up. So we're just gonna start with some spinal articulation, grab those shoulder blocks, step back, and open the legs as wide as the frame will allow. Bend into your squat, weight into your heels. I'm gonna flat back to start, exhale straighten the legs round the spine and pull the carriage towards your shins, inhale into the flat back. Exhale around and pull.

So in this exercise, I'm keeping my arms straight. I'm not pulling the carriage with my arms or back. Instead, it's the flexion of the spine that's creating that movement pull. Inhale bend. You can even look up really extend and then exhale find that flexion. One more time.

Inhale lengthen is general rule and exhale contract, but you can always change that and then come into the long spine. I'm keeping my weight even into the four corners of the feet. Shift my hands to the sides and come into this carriage pull up, exhale pull. So now this is an upper body and back exercise. As I'm doing the pulls, I'm also thinking lifting my sit bones and drawing in through my low and deeper abdominals. This exercise can be done single arm as well, one pull, and switch. Here's a little tidbit.

When you're doing single arm exercises, you have the option, you could stay on one side like this. This is going to work endurance of that side. Let's do the other side. Or you can do a reciprocal pattern, which is what we started in. So you pull, switch, pull. This is more coordination and stability. So I have to stabilize against the shifting weight. So this is an easy way for you to switch up your choreography and have a different muscle focus. Nice. Okay. Carriage comes all the way in.

Hands go onto the blocks, feet come up onto the back of the machine. A version of downward facing dog, bend into it, should feel good. One leg comes up, and then lean all the way forward, knee through the arms. Now there's a reason why we're doing this flow now. You're gonna see it pop up a little bit later, but this is the foundation.

This is the start of our cardio lunge series from the floor. So there's three moves here, knee comes through. You'll see this in a yoga sculpt class. Knee comes to same. And then the knee crosses the body, rotation, opposite elbow.

One more time. Nik comes through into the three legged dog. We're just kinda building some heat and finding some mobility, checking in with the body. Nik comes across. Now that leg, step it forward and high onto the shoulder blocks.

There's gonna be a weight transfer here, so shift your weight forward into that front heel. You don't have to hold on super tight. The back leg pulls up. Tap the ground. We're gonna go fast, using our abdominals to drive that back leg up, up, up, ten, nine, eight, seven, six, five, four, three, two, one, stepping your leg back into the three legged dog on the other side.

So you should have the opposite leg up now like me. And then the flow was knee comes through, kick it back, knee to the same. There's a little side cinch action. Kick it back. Knee to the opposite, there's rotation.

Kick it back. So as the leg comes through, there's a scoop and a lift. Kinda feels like a pike. And as the knee comes to same, I'm cinching my hip towards my rib on that side. My goal is to reach towards the elbow.

The knee comes across. I'm twisted. One more time. Knee comes through. And I want you to remember this pattern because you're gonna see it again across, and twist.

Bring the foot all the way forward. In order to keep the carriage steady, there's like a lean forward here. So I'm shifting my weight into that front heel and into my hands, and then I'm gonna use my abdominals to pull that back leg in. Light touch down to the ground, quick, quick, quick. We'll do five four, three, two, one, foot can come back, and we'll just be in our downward dog.

Press back, stretch your shoulders, bend your knees if that feels good. Walk it out and take it down. Alright. Let's turn around. We're gonna use that band. So I prefer to step my foot through the back side of the band.

You can do the middle or the back. It'll be a little bit heavier. And I also want to remind you, you're on a blue, which is not the lightest. So if this is feeling too heavy today, drop down to a yellow or a quarter spring. I want to rise up pulling the carriage all the way to my calf. So I want to feel that connection hands on hips is a great choice.

Standing leg is straight. And then I'll bend my standing leg lean forward, carriage will drive back, and back leg will bend. And then all the way back up. So the power in this move is the lift, and you're gonna see this sequence happen again and again through today's class. So it's a push exercise with my standing leg versus a pull exercise with my back leg.

So I'm pushing up the powers on the left. Four three two, and then one more time. And you could stay here on the floor. There is no reason to progress to the box unless that's in your practice. I'm coming up onto the box using the risers to find my stability.

All the way up you go. Again, hands on the hips is a great place to start. Same exercise. More load. So I go down into the lunge. I'm not pulling with my back leg. I'm pushing with my front leg to come up.

And if you can find that you will find a lot of power and stability. It is a push exercise to rise. Four. Three Two, and one. Use the risers to hop back.

So now we're gonna change into a pull movement without changing that back leg. So you're gonna keep that hook. Hands can come either flat onto the box like this. I know some people prefer to be wide. I think you should play with it and choose what works best for you.

When you're ready, your back leg comes up, ankles cross. And now this is a pull move. I'll bend the knees and pull my knees through the risers. Eight is a great goal on this weight. Four more.

Four three two one, rise up. So I know you can feel the difference. I can feel the difference between the push and the pull. This is a great super set. Push and pull combinations.

So let's send the opposite leg back. Find that band and rise. Hands on hips, you can feel stability, bend both knees, drive it up. Lean into it, use the glute. I'll show you what it looks like if I don't use the glute.

Pulling kind of afterthought to rise. Right? So this is all about getting either a forward motion or an upward motion. If I were to leap up or run forward, using that glute on my standing leg. One more time. Use the risers.

Remember as you switch sides, It's like a whole new exercise. It's gonna feel totally different on this side. Alright. Down you go. From that front leg, one. Two.

Knees traveling right over that foot. Three, leaning the chest forward. That's four. How low can you go? Power up? Five, working these level changes gonna get your heart rate up. Six. Seven. All the way up.

Eight. Keep the foot in. Cross the ankles, eight knee tucks. Drive the knees through. Don't stop at the risers go through. Three, four, five, this is power. Six, seven, eight.

Nicely done. That is a lot of work on a blue. Well done. You did it. Okay. Let's keep using this box. Rise up. So keeping in line with sideo push, and power up. We're gonna grab our ropes, grab the top ropes versus the bottom ones, and rise. If you want the exercise to feel lighter or heavier, change your grip. So let's learn the biomechanics of sort of this deadlift position, knees will bend a little, flat back hinge.

My hips are pressing back, weight into my heels. My chest is coming forward. And then just like we practiced, it's the lower body that's powering powering me up. Shifting my weight back and rising. Easy, peasy.

So single leg. I prefer to come more into a centered stance when I do this. My back leg's gonna come up, but not yet. I'm gonna use it as like a little kickstand to start. All my weights into my front leg. Same move, hips back, rise up. I'm feeling my glued and hamstring on my standing leg. Barely any weight in this back leg.

Let's do two more like this. One more. Sending the hip back. Adding a balance component, if it works for you. So drawing that gesture leg up, same movement, but as I hinge forward, I'm kicking back, power up, pull the knee, lean, and rise.

Definitely feeling a lot of stability in my foot and ankle on the box. Let's do two more. One more. Lean. See how I'm soft in the knee. Straight leg rise. Good. Okay.

Let's give the hands a break because it is a lot of work on the intrinsic muscles of the hands. Step off your box one side. Let's break down the carriage hops you know and love on a stable surface that's not gonna move. So sending the hips back as we've learned, I prefer parallel, but there's nothing wrong with her noun. So you can pick.

Weight shifts onto the higher leg. Power up. Same sort of move as we've been practicing. There's a deceleration on the down. So as I lower, I'm not dropping.

I feel like I demonstrated that really well. You wanna go toe ball heel. It's eccentric work on the down. Toe ball heel, power up. Send the hips back.

Keep the chest lifted. Five, four, Three, two, we're gonna do nothing over. One, bear with me for a I have the box in short box position. So it's a lot of work for me to get side to side. If you're more petite or you wanna switch it to long box, now is your time.

So I'm gonna replace one leg and come over to the other side. So what I mean is I've got a lot of distance to travel in order to clear the box. So if that's not working for you, change it now. Five four three really practicing that deceleration end up. Alright. Let's do those deadlift versions again.

So I prefer to start bilaterally or both legs. My brain can really kick in, leaning forward, hips back, weight into the heels, drive up. It isn't my arms. Let me show you what it looks like if I'm pulling with my arms. Arms are straight, back is strong, pull with the legs, the backs of the legs. One more.

Single leg. So start with your kickstand, lean, lean, lean, lean, shift the hips back, lift, down, up, try to keep the head and the neck in line with the shape of the spine. Sholders are plugged into the back. Last time like this Try the balance. So just your leg is the one that isn't the power move.

It's the one challenging your stability and balance. And up. Kick it back. I'm trying to stay pretty square on my hips, although it's not my number one focus. My number one focus is balance, spine long, core tight, and then recruiting the glutes and hamstring on my standing leg.

One more time. All the way up. And come all the way in. So that series is meant to be felt in your glutes and your hamstrings. Let's break down the biomechanics of these single leg raises or squat position again.

So toes forward knees over toes. My hips are back and low, but my chest is forward. My weight is gonna transfer into that higher leg, and then I'm gonna use those same muscles, glutes, and hamstrings to power up. The muscles that are slowing me on the down, that are breaking me are my quads. So power up, control down.

Find that vertical lift as if you were gonna jump. Landing foot is toe ball heel. This is really helping to promote ankle mobility, really important. Let's do those up and overs in three, two, Learning this on a stable surface, a good idea versus going on to the machine. Up and over.

Again, I've got some width to cover, so I'm not just jumping vertically, I'm getting that lateral movement as well. Five, four, three, two, and one. We did it. Great. Alrighty. Come back over to your reformer. Grab one loop, the one that's closest to you. You're gonna step the leg that's closest to the machine through. I'm gonna choose the long and step back so it's above my knee, and I've got a little bit of tension.

My leg that doesn't have the loop comes back behind, so I'm now in a lunge position. Lower the shape of the body down. As I rise, what I'm trying to feel is my kneecap draw up The leg fully straightened, and I want that carriage to move. The rope is assisting on that flexion, and it's making me harder to straighten, making it harder to straighten that leg. It's making me work harder.

Pull back. Inhale down, pull back. This is often done with a resistance band around the knee. The band could be tied to something fixed, and it's teaching us the alignment and the sensation of recruiting the back of the leg to rise when coming up for a lunge or coming up from a squad. Let's add our balance.

So down, up, down, up. It's very similar programming, helping us find that power in the still stability leg, stabilizing leg, lift. Lower. Four, three, last two, and last one. Well done. Okay. So lots of glute work.

We're gonna keep the loop where it is. Turn to face so you can sit. I'm gonna just hook it right above my knee. So it's not below anymore. And this is a core exercise, really challenging my ability to stay stable, to not rotate.

Okay. So it's actually a good angle that you can see it from my back, because you'll be able to see right away from twisting. I extend the legs as I lower my v up, exhale pull. I'm using my inner thigh on my strap leg and my obliques on both sides. I'm trying not to twist, inhale down, exhale up. I'm using my hands a little bit. Not a lot.

Exale. Use them as much as you'd like. The lighter you can stay in your hands, the more challenge you'll feel. Three, two, one, come all the way up. Well done. Keep that strap, rise to standing. Now you're gonna use that long loop in the opposite leg.

So I had this one. I'm gonna put it around the arch of my foot. Opposite leg. Working those glutes again, lean forward. This time, my stabilizing leg stays bent, and I'm pushing the carriage back.

Bend and come in. Push to go back in and push. And if you're feeling really confident, you can incorporate upper body and spinal mobility, almost like you're doing your double leg stretch. But standing up, flexing the spine, lengthening. Let's do four more here.

Four three Two see if you can really find that length and flexion. Okay. So I want you to keep the loop around the foot. This is a really good strategy. You're gonna go into a leg sweep series, you don't have to waste any time and fiddle around. Hands go into the blocks.

Inside foot comes up. The loop is already right where it needs to be on the foot, and you're ready to go. We're gonna mirror the same type of movement. So I'm in a small scoop here. And then as the leg extends, so does my spine.

And I don't have to kick really high. Just finding that long line works for me. If you like to go into arabesque, hip open leg to the ceiling, do it. Five, four, three, two, and one. And take it down.

That was awesome. Okay. So let's do the same series on the other side. Come on off. Grabbing the loop, it's going around the knee, and you're stepping back so you have some tension. And this is meant to remind you that when you flex in your lunge, the knee is gonna be pulled forward.

Just like the rope was pulling me. And then as I come up, I'm actively drawing my kneecap up, extending at the knee, using my hamstrings to do that, low and lift. Down, and up. Play with your spine. We've talked about this before, vertical spine, more quadriceps, hinge forward spine, more glute activation.

See what feels better in your body today. Let's play with the balance. So rise up to a straight leg, drop back into a ninety ninety, both knees bend. Straight leg. Again, it's the sensation of powering up. Like, I'm gonna jump off the ground.

Up. These level changes, like I said before. What I mean is you're down low like this and you're up This is getting your heart rate pumping. Heart is working, calories are burning. You might feel out of breath.

That's the point. That's a good thing. Three two, and one. Alright. Let's see how we do with our counter rotation exercise. I'm just moving this up a little bit. See how it's above my knee.

I find that to be more comfortable. And now the resistance is wanting me to twist. So the challenge is not twisting. Let's see how we do on this side. I've got my inner thigh working on the side that has the strap.

Little bit of upper body to help me support. Five, and I am trying to go all the way down. Four Three, two, one. Nice. We're still using this loop, but now it's in the other foot. Slight diagonal, so I feel like I'm in the same plane as the rope, standing leg stays bent.

Now it is the strap, leg that's pushing straight back, finding that hip extension. This is a great place to stay. Adding the double leg stretch is more complexity, more balance. If you're training strength, you don't need to add complexity or balance in. Let's see how we go on this side. So I'll hug, flex my spine, and then as the leg extends, so does my spine, big scoop, scoop in.

Change the gaze. By looking down, it challenges your balance more, shifting the gaze makes it harder to balance. One more time. And bring it in. Whether you have your box on and you're gonna do your leg sweeps or any other variation where you want the foot into the loop, this is a great exercise to do before because coming into the next move is a much more efficient transition, you can see there. Okay.

So same sort of pattern flexed and lengthened. Inhale and exhale or change the breath. Right? A lot of times we inhale to find our length. Four more, what I'm feeling a lot of is my standing leg. Three, two, and one.

Easy to hook that strap up. And let's go into a different flow. So in today's session we started with that yoga sequence, you see that happen a lot in this side of the machine in my athletic athletic conditioning classes. I'm gonna change the springs to one red. We were on a blue this whole time.

The red's gonna give us a little more umf back here and a little more support when we come up into a plank. Foot closest to the machine is up, opposite foot is down. The closer you stand to this foot bar, the lighter the tension is, but light isn't always your friend. When it comes to balance, you have to find what I call your sweet spot. Your sweet spot is enough resistance to help you recruit the muscles needed so that you feel stable.

So too light does not do that. Something to think about. Adding the arms, reach forward, reach back. I want you to remember that yoga sequence we did at the beginning of today's class, and remember that choreography. Three Two, and now I want you to stay low. One.

Hands go on to the bar. Now just like long stretch, you want your fingers and thumbs wrapped over the bar. Instead of being open palm, palms pressing, I want you to be wrapped with your fingertips pulling up. So we're feeling the forearm, the upper arm, and the back. The thing we'll do is lean forward finding that alignment where the shoulders are directly over the wrists.

So for me, that's here. Now it's this floor leg that's gonna be moving. So the three positions we practice before was knee through. Into the lunge. The position we practice was knee to same. There's our home base.

And then the was it coming across to the opposite elbow. And that's where this move comes from. It's from the yoga sequence. So as you flow through it, that's what I want you to think. Here we go, knee through, That's a scoop like a pike, knee the same, that's a side cinch, knee comes across to the opposite elbow.

There's a lightness as I sort of leap off the ground, bringing my shoulders right over my wrists. This will be our last time, and across. Bring it in well done. Okay. I'm so glad that we practice the step ups and the up and overs on the box because we're gonna do another version here on the reformer. This carriage can move, but your goal is to not move it.

So we really have to think about a vertical lift. Let's practice it again. Sending the hips back, knees over toes, shifting my weight to the higher leg, rising up, decelerating, lift, and lower. Lyft and lower. I have a little more height and distance to travel both on the up and on the down. Two more. One more.

Now here's where things are gonna get different. Instead of the up and over, hands on the bar, we're gonna do a vertical pike. So I have to press down in my feet jump up and try to find my core. Here's what it looks like. Sounds easy. It's not.

A vertical pike, I'm gonna come up and down. So there's a moment where both my feet are up. See if you can find that. Pushing down into my hands. Four three two One.

I think it's pretty fun. Build's bone density, builds booty, builds a strong core. What's more to love? Okay. So here we go into our lunges, This is your time to kind of slow things down. If you're programming this sequence for yourself or your classes, I want you to build in moments where there's high intensity, cardiac output, and then moments where you're focused on power, control, and alignment.

This is the ladder, so I'm taking my time and fighting my breath. Adding the arms. Bending deeply into that front leg. We've practiced the lunge so many times now. Your body knows it.

One more time. Alrighty. Let's always do the one slow, even though I know you know it. This is your home base. This is where you come back. We'll shift forward.

Shoulders over the bar, shoulders over the wrist. The floor leg comes up and simultaneously, there's movement in the spine. Land. The next move is knee to same. Little side cinch, and I'm resting my knee on my elbow.

Then I wanna try to drive the knee across and up. If you can reach your elbow easily, try higher. And then when you know the flow, you can go into a rhythm. Lift, cinch, twist. Lift, New same.

Twist. Two more. Through. Same. Last one, think of a pike, a little side cinch, and twist.

Great. Let's do the same thing on this side. So we know the carriage can move. If the carriage is moving, it's an indication you might be shifting forward or back when your emphasis is gonna be straight up on this one. Power. Just like we practice, lift. Lift.

If you're able to go down really low, like, I can go low because I have a lot of ankle mobility. But if I go too low, it changes the shape of my spine. So I'm gonna try to only go as low as I can keep my spine long and not go into the flexion. Three. Last time.

And here we go. So you got those pike jumps again. I wanna remind you a pike is a rounded spine. If you drop your head, you'll be better at it. Here we go. Exhale. You wanna get as much airtime as you can.

So push into the arms. Like you're gonna jump up and do a handstand. Last time, and he made it. I think they're fun. Okay. Let's go back down to our original spring, which is one blue.

Meet me in your well space. And then take a seat on the box and face towards your carriage. It's a tight squeeze, adjust your body so that you can get your knees through. The easiest way is to grab the lower loops so the entire carriage can pull forward. You can grab your wrappers too, but you wanna pull it towards you so that you can hook your feet under.

Now for this one, I like to have my feet hooked under the band. These are just things that I've tested out. So play with it. Your equipment is gonna change based on your setup. Alrighty. Here I am.

Back in like a teaser position. Let's deconstruct that just a sec. So I'm scooped under in my hips, but I feel pretty lifted through my sternum, and you got something to hold on to if you'd like to maintaining this position with the spine, the knees are bending in. So reminding you a little bit of what we did earlier when we had the loop around our thigh. Except my challenge now isn't rotation, it's stability and strength.

Let's add the arms similar, similar choreography as our double leg stretch. So there's my scoop lengthen lengthen exhale to hug and tuck. I promise you if you do this, your double leg stretch when you're on the mat is gonna be so much easier. Three. Two, and one.

To get out, I like to grab those ropes again just so the care doesn't crash in and come on out, and we're gonna come on up. Into a split squat. So one foot's forward, one foot's back. What you wanna do is rest this foot down versus curl your toes under like that. So I'm resting the front of the foot.

If you're short on space, move around, and find an area that works for you. So the idea with this move is I've got all of my weight and my front leg, like, we've practiced before, and I'm rising up. I have no additional load other than gravity, so I'm gonna add some rotation to challenge my stability. As I go down, I'm gonna rotate towards the leg that's forward, seeing if I can get my elbow down onto that knee, lean into it, and lift. Lean, and lift.

And I am trying to keep my back pretty straight here. So the work stays in that seat. Four, three, two, it's okay to be wobbly. And One, right into the other side. Again, there's power and going right to left immediately.

It provides information. What feels different? Why does it feel different? Interesting information and data to have? Down and up. Resting the back, like, not a lot of weight on it.

If this setup isn't working for you, you can come somewhere else on your machine. So you just want your back foot elevated. And when you feel good, That's when you add the rotation. Trying to get the elbow to the knee. Elbow to knee. This side's harder.

Down tap. There it is. Four, three is a lot going on. That's why we've kind of built our pieces to where we are now. Two, and One. Alright. Come back into that seated position.

It's only the knees that have to go through. So work your way around your machine so you can meet me here. Pull the carriage forward. Single leg goes in. Pick your favorite side.

Okay. Once you've got the foot in, scoop to roll back so you're not sitting right up on your sit bones. Use these risers to start. This is a bicycle pattern or a reciprocal pattern. It will challenge your stability. So when one leg is straight, the other leg is bent, when the opposite bends, the other one straightens.

Looks like that. If you're looking for more, take the hands off the risers, you are trying not to twist. Three two, one, see if you can go into the other side without taking a break. I always have to do this in my brain. When one leg is straight, The other leg is bent once I'm set up, then I can cruise.

Let go if you'd like. Five four three two one, and let it come home. And if nobody's around, you can slam your carriage in, but I won't. Okay. Let's grab that box and use it onto the carriage. Long box position.

You can leave your band on or not. We're not gonna use it. Keep that blue spring on for this one. Take a seat on the box. We're gonna do a series of exercises that kinda take us around in a three sixty.

move, single loop, short loop bicep curls. Same position we are in. So there's vertical. Roll back. Chest is lifted.

Just like before, I'm gonna keep my hand down just to give me that little bit of a balance aid into bicep curls. Eight to 10. I love these types of moves because they really force you to activate deep stabilizing muscles right before you use big global movers. One more time like this. Bring it in.

Then scooch yourself towards the rope. So I'm now facing this way. Make sure you got room to roll backwards. Find that same position, legs come up. I'm gonna use the hand to stabilize, extend, and bring it in.

This is your drawing, the sword that you know and love. If you wanna be fancy, you can let go. But remember, you have to kind of pick sometimes. If it's a power move, if you're really feeling you're working 10 out of 10 on a level of difficulty, then hang on. Right? Give yourself that stability so that you can focus on power one more time. And bring it in.

Now that's the same loop you're gonna use. Just flip it so you have it in the other hand, and then meet me so you're now facing front. You're in a straddle position. This position that I'm in is my squat position. So if I was up in a hover, I would be in a squat, same alignment of the spine, knees over toes, and I'm trying to avoid flexing.

This is a great place to activate the core. Into your tricep presses. Every time the arm extends, core tightens. Four more. Three, two, and one.

Alright. Let's do the exact same thing other side. So stay where you are. Grab the other loop, short loop. Find that lower body position. Visualize yourself in a squat right now because we're gonna be here in a little bit.

Squeezing the calves in, spine very long, tail feathers should feel lifted versus tucked. There's tucked. There's lifted. And you might have more range of motion than I do. That's all I got. Bend, and push.

If you're having a hard time keeping that upper arm bone still, you can hold it. But by keeping that humerus, that upper arm bone stable, you isolate the tricep, shoulder down, and you're just hinging at the elbow. Think of how a door hinges on a frame. Three ribs closed. Two one.

So pivot your body towards the rope. Make sure you're not gonna roll off the back and then grab the short loop in your opposite hand. Roll the hips back. Hang on. This has four movements.

So pull the elbow up, then extend without dropping the elbow. Then without dropping the upper arm, and lower. And when you put them together, it feels pretty smooth. Let go if you want. Four, three, two, and one.

Pivot yourself all the way to face back. This is where the party started. Bicep curls roll back. Find the balance. The higher you lift your elbow, the heavier it's gonna feel.

You can let go. I prefer to hold on. Remember when you're working power, you might need some stability. Four, three, two, and one. Let's finish today's class with something really fun.

This is another move that I designed when I was at home with a little one missing some of my fitness style group classes. The reformer burpee. So I've rotated the box 90 degrees. I still have my blue spring on. At this point, we know how to get into our glutes.

We know knee tracking. Our back core upper body is fired up, and we have got a good concept of what a squat is. So we have everything that we need. The hands come down, the hips come up to a hover. I'll press the carriage back and I'm doing knee stretches.

The goal in this is to fire up my abs and get a little cardiac output here. So I chose to do three. One, two. Three. On the last one I hold, your elbows could be narrower or wide for your push ups. You get to pick. You need to bring the carriage in. That's your cue to rise.

And this is a back extension exercise. So lift and squeeze the back. The exercise repeats. It's kinda quick because we're going for cardio. Two, three. This is what wide elbows would look like. And bring it all the way in.

Your back extensors, your shoulders are gonna fire up. Take it down. Here we go. One, two, three. I'm gonna do narrow elbows this time. Bring it in, bring it up. So channel your fitness boot camp class. You are going for power.

Two more times. One, two, three. And work that back. Last time, one, two, three, lift, and take it all the way down. That was a tough flow.

What we focused on today was really breaking down the nuances of some of these power exercises So I want you to take this class and incorporate these little tidbits into all of your other work. Thank you for joining me, and I'll see you again soon.