Athletic Reformer Flow

Hi, I'm Courtney and I am so excited to be here today. Today's class is a redo of one of the very classes that I filmed on Piletti's anytime over thirteen years ago. So this is class six ninety four. And I think I've changed a lot as a teacher. Let's find out. If this is a class you love, please do this one with me.

I'm gonna spice up a few of the moves, but everything you loved about that class is still gonna be there. I promise We're gonna start with footwork. So have your footwork springs on. I've got three springs, and we're also gonna be using a ball and the box for this class. Let's get started. Line down. The ball goes between the inner thighs right between the knees and the pelvis, so not too high, not too low.

We're gonna start with toes on, heels lifted high, pushing all the way out, legs are straight and bringing the carriage in with intention. So pressing back until both legs are fully straight, pulling up through the kneecap, I'm keeping a little bit of space between my lower back and that carriage heavy in my hips. So I'm disassociating my lower body from my upper body from the movement. I'm just focusing on my lower body. Somewhere around 10 repetitions, 10 to 12 is a great place to be in this entire class as far as reps go.

Come halfway in on the next one and press out an inch. Keep squeezing that ball. Remember, the ball is a great way for us to connect into our abdominals in this series. So as I activate my inner thighs, I can feel my abdominals engaging as well. No bouncing. Control those springs. Three. Two, and push all the way out for one.

Drop the heels under. Get a nice stretch. 10 times, lift the heels up. Use this as a chance to connect into the back body. So as the heels drive up, feel that lift all the way up through the seat, feel length through the crown of the head, and try to keep an even amount of tension through your big toes, and your baby toes.

Three, two, and come halfway in. Same move. Carriage doesn't move from this one though. So both heels drop under. Both heels lift high. Make sure your carriage is not too close into that foot bar. So I want the spring tension to be present.

I'm feeling this in my quadriceps, in my thighs, I'm stabilizing the carriage, and I'm working the deeper muscles in my calves, doing these calf raises in a bent knee position three. Keep squeezing that ball. Two, and one, push all the way out and bring the carriage in. Now it's gonna get heavy for a So change so your heels are on. Pick a leg and place the ball behind that knee. Keep that ball steady and push all the way out.

So this is gonna feel like twice the weight because I'm pushing the same tension with one leg. I know you can do it. The idea is to build strength. All the while maintaining the stability in the pelvis and in the back. Four, are you straightening that leg all the way? Really push through that heel. Three, two, and one, bring the carriage in, switch to the other leg.

Squeeze the ball. Place the heel in line with the hip. And push out. It's sometimes really nice to do the right side and then immediately go into the left. You can feel the difference straight away between the two sides, and it kinda gives the brain a chance to connect. All the way out, push through the heel. Four, three, two, And last time here, one.

Bring the carriage in, hold the ball in your hands. We've got some more formal roll ups to do, relax your legs, look towards your knees, exhale as you go all the way over, reach through the ball, but pull the shoulders back. Rolling yourself back and all the way down. Big exhale up. And inhale as you recover on the way down.

If you wanna change the breath pattern, go for it. You can add extra breaths. You can exhale up. Inhale hold at the top and then exhale down. Try to move through your low back. Notice if you're skipping it.

Try to get that low back to connect into the mat one more time. Big exhale up. Stay here for a Hold the ball with one hand. Reach under your legs and adjust your springs. You wanna adjust so you've got one red and one blue spring on for this next flow.

Roll yourself halfway back, hold the c scoop position. The ball will lift and drop down to one side, and exhale leather. Now, I like to keep my legs totally relaxed on the bar as I do this. I'm trying to relax my lower body, relax my hips, and focus on engaging my abdominals as much as I can. Three, two, one, and roll yourself all the way down. Hips go up as if you're gonna go into a bridge, but place the ball underneath the pelvis instead of bridging. Now if the ball's in the right spot, you'll know because it'll feel stable.

It's not gonna slide out. And you don't feel off center. So adjust it so it's right for you. I'm gonna use my short loops. Remember, I'm on one red and one blue, float the legs up, and keep your head down, exhaling to pull the arms all the way down to the carriage, in healing back up again. I love using the ball under the pelvis.

So I can right away feel if I'm pulling more with one side. And I can also feel if I'm disconnecting through my core, because I feel more wobbly. Try squeezing your legs together. See if that helps. Three more here.

Three elbows are straight. Two, And one more like this, we're gonna start adding on. So as the arms pull down, maintain the shape of your spine, and extend one leg long. The lower you choose to send that leg, the harder you're gonna work, and then the other. So it's a reciprocal pattern, You wanna stabilize, and then press it. Chest is wide.

Head is down for this entire series, one more each side, and press. Both legs will go long. Arms go down. Hold it. Stay here. If you're arching your back, feel your ribs heavy into the mat, turn your palms in. Leave those legs low and just pull the arms in.

And in. The lower your legs, the harder you work. Take breaks whenever you need them, make adjustments without needing any permission. Just go for it. Four three to bring the arms in on the next one and keep them in. Turn your palms down.

The legs will do the moving now. So legs go up to the ceiling, legs go down as low as you feel, you can stabilize that core position and back up again. When the legs lift, I want you to feel like you're heavy in the hips. So I'm not trying to lift off the ball, inhale down, exhale up. For Three, ribs staying heavy, fingertips reaching, two, and One, bring it all the way in, feet go down, hold the straps with one hand.

With your free hand, grab the ball, it's gonna go between your ankles. Grab the straps again and get ready to come into some supine inflection work. So on a big exhale, the arms pull down, you lift up, reach through the fingers, bend the elbows to a 90. So my elbows and my knees are in 90 degrees, then exhale everything pushes out at the same time. If you wanna drop the head and take a break, go for it.

Sometimes I'll dig my elbows down into the mat like this and I'll sort of use that to prop myself up. I don't think it's cheating. I think it's okay. Xhale push. Three, two, one, bend the knees, drop the head and circle your arms.

We're gonna go up. Carriage stays steady as they open in. They're gonna go up. Carriage stays stable and in. One more this direction.

Just taking a little break for our neck and reverse. Arms go down. Open, keep that carriage steady as you lift. Arms go down, open, shoulders pulling away from those blocks, one more, down, open, and lift. The 100, take a big breath in. Exhale, extend the arms and the legs and start to pump.

10 sets of breath. Carish stays stable. Lower the legs to intensify, bend them in to modify, but keep on going. Inhale through the nose. Exhale through the mouth, we're halfway there.

Opening the collarbones, looking at the legs. Two more sets. Breathing. Breathe out. Last set. Take a big breath in and exhale. Hold everything steady. Maybe you can intensify and take it all the way down. Nice.

Let's hook up those straps. Grab that ball in your hand. We've got a couple of more reformer roll ups, so legs relaxed. Exhale up you go and inhale down. Now if you're looking to intensify this, you leave the arms straight up.

Check it out. I leave the arms up. So they sort of frame my face during the scoop, and then I bring them up with me and keep them up as I roll down. Dropping the arms like this. Easier. Little more support. Keeping the arms high.

More work. Do one more. Choose the version you like the best. And stay up. Good. Come off your machine. We are gonna see this ball pop up again, but let's put it down for now.

Take off your light spring. So I'm gonna take off my blue and leave on my red. We've got a couple planks to do. series is heavy. So kneeling on the carriage facing back. Curl your toes on the back plat on the front platform, and then wrap your hands around the shoulder blocks. I always like to get into a plank one leg and then the other.

Don't forget you're in a posterior pelvis with the ribs lifted. This is heavy, and I'm using my shoulder strength to push. If you're looking for more intensity, come up to your hands. It's gonna look something like this. And this is also an opportunity to add in those elbow taps if you're up here on your hands.

Forward push. Five, four, three, two, the secret is to push really far forward. And then drop the elbows. One, and bring it in into a heavy upper body seated series. So legs can come through the shoulder blocks. I'm gonna choose the short loops for this.

If the red feels on the heavy side, use your long loops. If it feels on the lighter side, add a spring. Little bit of weight behind me, roll back, finding that c scoop, right into our bicep curls, we go. Keeping the elbows lifted nice and high, and the shoulders down. The challenge in this upper body series is truly finding that co contraction arms and abs working together.

See if you can roll back a little bit more. Every time you find that curl, you deepen the abdominal connection. No tension in the neck. Lakes are long. Four, three, two, find a 90 degree, hold it.

So keep the shape of the arms, drop them a little, lift them a little. Stay low in your shape. Lift. Lift. Five, four, three, this is an isometric for those arms, two, and one straight in the arms, but stay low for your rowing.

Filling that heat. Good. It is strength training. Heavy resistance, finding that edge. Lakes don't move. Four more.

Three, looking back at the elbows, you pull one more each side and dive forward towards the toes, take a nice little stretch, hook up your straps while you're here, spring change. So now we're doing a light series, blue comes on, red comes off, and we're coming back into another plank. Same move to start with. Different tension means totally different muscle focus. So as you push out with that leg, you're gonna notice it's much lighter. Core stays engaged.

So now as I push forward, it is a lot less about my shoulders working, more about my core holding me up here. Don't really have the same amount of support. If you wanna do it up on your hands, come on up. Way harder. Elbo taps, if you want. I'm good here.

Push hips are tucked. Four more. Four, three. I'm really trying to squeeze my legs. Fire them up. Two. One.

Bring it in. Nice. Back into an upper body series, except this time it's light tension. So we might feel a little bit more core. Long loops or short loops your choice. Little bit of space.

You don't wanna roll back off that machine, come back to where you were, finding that c scoop position. This is a shoulder exercise. One arm goes up. The other goes down. Look at the arm that's low.

Keeping the wrist straight and the elbows straight. Open close. So because I have a lighter tension, one blue, and I have the longer loops, I really feel a lot of obliques, holding my torso into this shape, a lot of core. One more each side. And finish strong.

Come through center, hold that scoop. Arms will open, keep the carriage steady as they lift, lower and close. Do that again. Arms will open, lift, lower, close. Lots of shoulders. Lift, lower, and close. Two more arms will open, lift, lower.

Close. Last one. And dive forward. Alright. Not another plank series, but we've got some core. So come on off, long box comes on. No need to change the springs.

Keep that blue. In the original class, we did this as a double leg series. So we're gonna do it single leg. So use your long or your short loop. I'm gonna try it the short.

I'm gonna go all the way up over my knee so that the rope and the loop are tight. It's not gonna slide. Just make sure you've got room to lie backwards behind you and take it down. So things find that scoop, find that abdominal flexion, and I'm using my arms to help me. So I'm pulling my shins down.

I'm pulling my knees in, and I'm lifting my chest up. Yeah. And then once you have that, legs and arms reach, holding that scoop the whole time. It's a version of double leg stretch. You know it. You love it. Use the arms.

Hug and scoop. Four. Three two, and one. Give yourself a little hug and hold. So it almost feels good to drop into extension. That feels good to drop back. Okay.

Let's go into a bicycle twist. So hands will go behind the head, legs to table, straighten one leg turn to whichever knee is bent. Doesn't matter which one you start with. Switch. Ten nine, eight, seven, six, five, four, shoulders are lifted three, two, one, and then rock and roll yourself up. Using more core than momentum.

Maybe. Okay. Let's do the same thing on the other side. So hook it up. This is fun. Going back in time. Okay.

So nice and high. Loop is snug. Room to roll back. Take it back. I love taking a to find, like, a setup or a foundation like this.

Because once I have it, then I just have to think to myself, keep it. Right? So I'm in that deep scoop, hips are heavy, knees tucked in. I wanna keep that, and then extend the arms and legs. Inhale open, exhale arms are moving with intention. And even though I have just one strap, both legs are moving with purpose, the single strap making it a little bit harder for me to stay steady in a line, but I can. Two more.

One more. You get a quick little break. You can stay up. Drop back. Okay. Ready?

This is your bicycle. So legs to 90. Your hands support the neck. Straighten one leg turn to whatever needs that bend. Doesn't matter which one you start with, and then switch.

Ten nine eight seven six five four three, two, even it out and come on up. Good. Okay. Using the box, keeping it on, grabbing those loops, come on off to one side. Let's move our body into extension. So I'll use the short loops again. If you have anything hopping with your shoulders and you want to feel a little bit lighter, use the long loops instead.

So how you get on here, you don't wanna tangle yourself up, just reach forward and grab the corners of the box. And then once you have the corners, then you lay on top of it like this. Chest hangs off, legs can be long and together or long and apart, whatever feels better on your back, but I want you to keep the pelvis down, the core tight, and the legs engaged. We're bringing our arms to two ninety degree bends, reaching forward. And forward.

Now even though I'm lying prone on my stomach, I'm still pulling my abdominals up. So don't feel relaxed. I feel like I'm working. Four, three, Two, let's take a little bit of a break with the shoulders. Extend the arms back.

Just leave them lifted. Take those legs for a ten second swim. Keep the legs straight and the back stable. Ten, nine, eight, seven, six, five, four, three, two, one. Hold those legs steady. Come back into that position you're just in. We're gonna add an open close.

Reach, open like a t, reach bend. Push, open like a t, pull, and bend. I'm kinda using the frame as a guide when I reach forward. So I know how wide to keep my arms. Two more. Reach open. Close.

One more time. Reach open. Clothes. Let's do another hip extension series. So just leave those arms long and lifted.

Lakes come up together together together. These are your beats. So when I say together, it's not necessarily the heels, although they can touch. It's the upper inner thighs. Keep the legs lifted off the box. Squeeze, squeeze, squeeze. Five, four, three, two, one, and rest. Wanna get off the box the same way you got on. So hold on to those corners and slide yourself off.

Alrighty. Next box coming off and can go right back where you got it. Grab your ball again, and set up whatever tension you like for bridge. I know it can be a particular thing. I like a red and a blue. The same tension I do my 100 on, I know lots of people prefer two reds.

A little bit heavier. Lie on down. The ball is going back between the inner thighs, heels of the feet are on. Let's do some articulating bridges without pressing back. So roll up State at the top, close the ribs, squeeze the glutes, roll down. The whole time you're gonna squeeze the ball, roll up, close the ribs, squeeze the glutes, roll down. If you're particular on these muscles that are firing and what's working, then it becomes really automatic after a while. Right? In the beginning, you have to really think about it. Popping the ribs, and forgetting to activate the glutes is really common in a bridge, and then all we feel are hamstrings, or maybe we feel it in the low back.

So I hope those two things help keeping the ribs tight and keeping the glutes on. Let's hold this one up presses back all the way back. One thing I want you to notice is as I push back and my hips drop, so do my knees. So I'm gonna pause here, and you should see a relationship between my knees, my hips, and my heels. And then as the carriage comes in, my knees and my hips, they come up together.

So there's that position, and then lift. Now that you have that solid, add the squeeze of the ball, really hug in, from the upper inner thighs. Again, that's gonna help us to better connect into our core, into our abdominals. Five, four, three, two, one more time. Big lift, big exhale, and then roll the spine down slowly. We're gonna go into some real similar choreography we did in footwork, squeeze the ball behind one leg, take both feet on.

Instead of pushing back, I want you to lift back up into your bridge. The ball will stay. If you keep the carriage closed, and then lift the leg that has the ball up. Practice tapping it down and up without moving the carriage or your hips. Four three two one. Now we're gonna add a press back as we simultaneously tap.

Looks like this. And then I'm gonna lift the ball and bring the carriage in. So I press back, tap, and lift. I'm trying to keep my hips up. Two more. One more.

Chris. And bring it in. Lake can go down, hips can go down, and before we do the other side, grab the ball in your hands, curl up nice and high, and send the legs to the sky. We're gonna scissor the legs as we bring the ball through one, like a figure eight, scissor, bring the ball through the other leg. So scissor scissor, scissor. Good, kick up, kick up, kick up. Ten, nine, eight, seven, six, five, four, three, two, and done.

Those are fun. Squeeze the ball between the inner thighs. Lift the hips up nice and high, keep that squeeze, practice your presses back, and lifting really high. My feet are about the width of my hips. So avoid having your feet wide. Otherwise, your legs are gonna be knocking in, your knees will be turning in to squeeze the ball.

So you might wanna narrow your feet and then really work to keep those knees hugging in. Our inner thighs, again, help us to connect through our abdominals, but our inner thighs help to make up our pelvic floor, which is the base of our abdominals. So as we squeeze, there's a sensation of lift and connection. And stability. Last three, two, last one, and roll it down. So now we're gonna take that ball behind the opposite leg I always like to get into the position with both feet, on that bar because that way I know I'm nice and stable.

And then from that stable spot, I just try to hold it, and let's practice those taps. Four, three, two, one. Now add the press back as the leg drops, and everything pulls in and up. Carriage in, leg up. Carriage in, leg up.

Four three Two one. Foot goes down. Spine goes down. Before we come off the machine, grab that ball, put it between your ankles, This exercise is jackknife. So arms are gonna stay down, push into the carriage, legs are gonna go long.

We're gonna lift the legs overhead. That's typically on an inhale because we want the exhale to power that move. Right? That's the hardest part of the exercise to squeeze the butt, get the leg straight up. Then I keep the ball or my toes over my nose roll the spine down and lower. If you wanna change the breath, you can, inhale here. This is another a helpful tool. You can take your hands, put them behind your hips to help you find that lifted position.

So my voice shouldn't really change, and I should be able to lift my head when I'm here. I don't have a lot of weight on my neck or head. And then I control down. See if you can do two more. Inhale. Inhale, and exhale.

Last one. All the way up, legs parallel to the ground, big squeeze, big lift, roll it, roll it, roll it with control. And you can rest the legs over the bar, arms to the sky, a couple of reformer roll ups just to kind of clean the slate all the way up and down. Again, exhale up and down one more time, exhale up and stay up. Grab that ball, come off to one side, We have to make a couple changes. So we're gonna drop our foot bar down two notches so the platform is available and adjust the springs.

So we're gonna do a skater series which is a glute focus I like that a bit on the heavier side. I'm gonna choose to stay on a red. You could do it a blue. You could even go higher like a green, and we're gonna continue to use the ball for this flow. So step one foot onto the platform and then the other leg onto that carriage.

We're gonna get low. Stay low. And before we add any choreography with the upper body, let's figure out what we're doing with the lower body. So pushing and pulling. But there's a little more to it than just that. You wanna keep your weight to the outer edges of your feet. And you want to avoid collapsing in the arches of the feet.

So as I push out, there's sensation towards like the baby toe, the pinky toe side of my foot, adding a push forward. And as I push forward, it's nice your miter to pull the core back and in. We're gonna add some rotation here. Leave the arms long. And then as you kick out, rotate away, weight into the heels, rotate away.

Five. Four. Stay low. Stay low. Three. Two.

One more time. One. Bring it all the way in. Good. Rotate towards your platform. We're gonna place the ball between our inner thighs. Same position as we did with the bridging, so just above the knees and walk it out into a plank.

If you've got the lighter spring on here, you're gonna be working a little bit harder than me. Bend your knees, and as you press out, squeeze the ball. This can be done on your elbows and forearms. Push. Here's a little trick.

If you want a bit more support from your carriage, but you don't want to change the springs, walk your hands closer to the center. Five. Keep that squeeze in the ball. Four, three, two, bend and hold, knee taps down and up ten, nine, eight care. Just push it a little bit. Six, five, four, three, two, one, knees can come down.

Grab that ball. That was a quadricep burner. Let's go back to booty. So coming around the other side, I've got one foot on the platform. I always stand on what's not gonna move Get real low. Practice the legs.

So you'll notice that when I do this, I really use the edge of the machine. It's because I wanna extract the most resistance from the spring. It also stops my foot from sliding. Add the push forward. And as I push forward, I pull back.

One thing to note on this exercise is I have a lot of stabilizing weight on this side here. So heel and hip kind of an alignment. Let's add the twist. So as you push out, rotate away from the leg, my brain wants me to come up because it'll be easier. So I'm telling myself to stay low Stay in that squat.

Four, three, two, and one. Nice. We're gonna do the same transition. So I've got enough room on my platform to stand on here. If you don't, make it work for your machine and your body while it goes back to where it was. You're gonna take it forward. This time, I do want you to walk down to the elbows.

And I prefer to be palms together, elbows wide. Squeeze the ball. We're gonna pike. Look at the ball, lift the hips. Look at the hands, drop the hips. Look at the ball, lift the hips.

Whenever you're doing a combo move where there's two positions, it can be really helpful to say those positions in your head. Looking down at the ball before the hips come up. Is an awesome way to feel more abdominals in your plank. Three, two, one more time. One, and done. Alright.

Let's get rid of that ball, bump our foot bar back up. I have my red spring on, so I don't need to change my springs. But we're gonna do long stretch. So if you have a blue spring on, you definitely want heavier red minimum for long stretch. In my opinion. Okay.

So let's get into this exercise. Headrest can be up, especially if you don't have grip socks. It'll stop your feet from sliding. Hands go wide onto the bar, fingers and thumbs over. And the leg that's closest comes on right where that headrest lifts.

So notice the carriage is not pushed back yet, and then I take the other leg to meet it. My heels are together, ribs are lifted, and I'm gonna push back as far as I feel like I can go today and bring the carriage forward. This exercise can be done on your knees, and you don't lose anything from it. So if you're on your knees, your hips stay open. It is still a core exercise.

It is still a challenging exercise. So I want you to be real honest and pick the variation that's best for you. Adding one push up when the chest is forward, elbows could be wide or narrow. Four three I'm not worried about going all the way down to the bar. Two, I just wanna keep my shoulders stable.

One, and send the hips up. Seems like a good time for a stretch, drop down, touch the toes, new move coming at you, and it's called tendon stretch. So no changes with the springs, but you do wanna turn around and sit on that bar. So let's talk through a couple of preparatory movements. This exercise has the intimidation factor, and you can do it because it isn't the hardest exercise you've done in this class by far. But it is scary because you're you're upside down.

So hold on to the bar. Don't move the carriage. Thumbs are over. Fingers are over. Practice lifting the hips and just kind of feel what that feels like.

You can let go for a if you want. And then sitting almost all the way down. Hip's up. Four Three, it's better if you drop the head and tuck your chin, two, and one. So that scary part's done, right? So you're gonna go upside down. It's okay. And then we're gonna practice pressing out.

You'll notice right away that the resistance in the spring feels pretty heavy and it's gonna support you when you're pushing out. I've got my heels together toes apart. It's my preference. And the carriage is right at the arch of the foot, so my foot's not gonna slide. So I wanna go back into that same scoop position that I was just in with my chin tucked, and then lift my hips just like an inch off the bar.

And then the goal is to come up to where I just was. And then back to the hover. Up and back. Up and back. You'll notice that I feel a bit more weight in my heels here, and you do too, and then a bit more weight in your toes here. Okay. So that part's done.

Next is adding a push up. Sorry, a tricep dip. So when you're out in that position, you're gonna push a little past your arms, bend the elbows, and rise up. Looks like this. So coming up dropping the head, push out, push a little bit further. So I'm more in a flat back, find that dip position. Come back to the scoop.

And lift. So I push through tendon, stretch, sit deep and low, come back. Scoops. You can do two more. Push dip. Wait to the toes.

Push dip. Wait to the toes, and you did it. So I like to transition by walking my hands forward and coming on onto my knees, but you may have a different transition. That's fine. Okay. You can keep the tension you have on now, which is one red.

It's gonna be hard. It's gonna be heavy. Or you can switch to a lighter tension, a blue. I'm gonna switch to a blue. I don't know what I did in that class, six ninety four, but today I'm doing a blue knees against the shoulder box, hands go on to the rails.

The further you walk your hands forward, the more work you're gonna get. So even if you are in a blue, walk them forward if you want it to be harder. And then what I want you to do is bring your shoulders forward over your wrists, knees under your hips. So figure this is like your neutral position. Then round your back kind of like tendons stretch, and then draw the knees in.

Don't run over your hands. Chin to chest. Sholders down. It's not a very big movement, but it certainly is a powerful one three. Two, one, keep your hands where they are.

Sit back. Just a quick little transition here. Come right back to where you were. You're gonna have to use a little momentum, bring both hands to one side. Pull the knees in. Keep leaning your shoulders forward over your wrists.

Don't lean back. Read this that temptation. Three, two, one, walk it over. Lean forward. I feel as much upper body as I do core. Three, two, One, and take it back. Alright. Let's do some single leg here.

Hands forward, shoulders forward, knees under hips. Pick a leg to keep on the carriage, draw the other leg back. This time stay in a flat back. Practice pulling in, in, in, then try reciprocal movement. When one leg is in, the other knee is bent. Five, four, three, two, one.

Let's take a break for a wrist. Just a quick, right? It's all you need is a quick little reset, and you feel a 100% ready to go back into it. I always practice what feels most simple and basic. That's where I build my foundation. Then I add.

So as the carriage goes back, knee in. Trying to keep my back pretty steady, five, four, three, two, one, and slide it back. Okay. We're gonna need the head rest down for this next one. Side kneeling arm series. You got your blue, your gold. You could totally do this on a red.

Let's start with our overhead. This is what we did in the original class. I have my short loop. We can place one hand on the shoulder block and go into the same exercise that we did in class six ninety four. That's this one right here. Or we can add a little something on.

I bring the hand down. When I do this, I just feel like I'm in better alignment, and the opposite leg can extend long, making it a more balanced focused So the one feels more strength. This one feels more coordination and balance. It's fun to have options. Four three, two, One.

Bring it in. Next move that we did in that original class was our rotation. So rotation so good for the spine. Keep the hands away from the chest, plug the shoulders down the back. This is a great place to be.

If you wanna add just a little bit more, add your seated squat into it. Just a little more dynamic sit and lift. Four three two and easy. Hook up that strap before we go into the other side, straddle your machine, lean forward. Let's do 15 carriage tosses. Push.

Step forward to make it harder. Step back to make it lighter. Single arm if you're feeling playful. This wasn't in the original video. We're adding.

Five, four, three, two, one. I think we've become more efficient in our thirteen years of practicing together, so we have time to add more in. Let me show you the variation. Short loop. I'm on the knees.

This is such a beautiful exercise because if you can push that outside knee down while you're here, you get this awesome stretch through your side body. So that was option one. Option two is taking the hand lower. This gives you the leverage you need to come into the balance. So work strength or work balance and coordination, you have options.

Five, four, three, two, and one, go into your twist. Let's just do the lifted twists before adding anything in. So the trick here is to get the elbows up, but to pull the shoulders down. And when I can feel that, my lats are working. Elbows are up, shoulders are down, not pulling with the arms, rather rotating through the spine.

Five, four, three, two and one. Awesome. Alright. We finished the class with a mermaid. Let's do it. I'm gonna do a little bit heavier. A red instead of a blue.

Find your mermaid legs. Keeping those hips as anchored as you can. I always put the hand kind of in front of the shoulder. Press out. Try to look up. Open the chest.

Bring it in. One more time this way. Press up. Bring it in. That was fun. We added a few variations in, but mostly it was let original class rotate.

Hands go wide. So square off the shoulders. Even the way I'm pressing back, I'm not dropping down. Do you see the difference? So I'm pressing back, but I'm still staying engaged, and then I'm lifting and pressing.

Three rotation and extension oof, that's good stuff right there. Two and it's easiest to come out the same way you got in. And then we rotate, and you're right into the other side. So hands slightly in front of the shoulder, big push, There's that hip and bring it in. So this is the hip I'm trying to keep heavy.

Big push and bring it in. Let's try that twist all the way out and reach. So the energy is really through this hand pushing into the heel, squaring off the shoulders, staying engaged, opening the collar bones, and press out. Come out the way you started, and all the way up. Well, that was fun. What a trip down memory lane. We have come so far in thirteen years that class was a ton of fun.

Like I said, I did add a couple of additional variations in there. So if it felt a little bit tricky, I did it on purpose. It has been such a wild ride and such an amazing journey to be with you over these last thirteen years. I can't wait for the next thirteen. See you soon. Bye.