Heat & Heart Reformer

Hi, I'm Courtney, and I'm back on Platties anytime teaching you an athletic reformer class, and the prop we're using today is the wooden dowel. Let's use that in a little. I'm gonna put it here so it's easily accessible. I have a light spring on which is one blue and let's get warmed up. So straddling your carriage facing back, feet on the ground, calf muscles squeezing into the frame, see if you can align your shoulders right above your hips, and sit down as low as you can hover without touching that carriage bed.

Hands go behind your head, inhale laterally flex to one side, exhale, come on back up. Inhale same thing to the other side, exhale, hail, looking to add more, reach an arm overhead as you bend, and reach. We're just gonna do a few more here. So this is a great opportunity to take a really big breath in as you stretch to the side, fill up your back, inhale stretch, exhale. As we go into this more athletic style work, we wanna be able to take deep and complete breaths. Our breathing is gonna be like our fuel for the class. One more each direction.

Big stretch to the side. And they stretch to the side. Take a seat somewhere in the center of the carriage, hands go back behind you, find a modified teaser position, reach those arms forward, find that balance, and hold five. Four, chest to thighs, three. Two, one, we don't we go feet back down, back up into your balance position.

And this time, we're going around the world. So we laterally flex to the side as we practice, and then flex the spine coming through center all the way around up to where you started. So the goal is to move through lateral flexion, into flexion, coming all the way up the other side, and then into neutral, lean, scoop, and lift. Lean first, shoulders over hips, intentionally flex the spine, take it around the world, and come back up one more lean, and flex and take a seat again. Hands go down. This time that modified teaser, you have the opportunity to add the leg extension holding, plugging the shoulders into the back.

He heels are squeezing together, finding that turnout three. Two, and one feet go down, you come back up again into that hover position. Hands behind the head. Now, I want you to think of your back staying totally flat as if that pole is your spine. Tilt or lean forward as far as you can keep the spine flat. And then when you're in that position, reach your arms forward, arms are an extension of the torso, so feeling that back staying strong and then come all the way back up. It's a flat back hinge reach.

And lift. So as I reach forward, I'm trying to anteriorly tilt in my pelvis so that I'm not rounding the spine. Sit bones are lifting. Reach and pull. Three more. Arms framing the face, and I'm looking wherever my chest is pointing to, and last time like this big reach, and rise, take a seat, hands go back, coming back into that version of teaser, reaching the arms forward.

This time arms lift and lower, legs lift and lower. Inhale, exhale at five. Four, three, find that balance. Two, and one. Swive off to one side and grab that wooden dowel. It's time to use it.

So reminder, we're on one blue spring. Thread the dowel through the loop, short or long, short will be heavier, and step back. We're gonna go right into a balance challenge. Inside leg comes up, standing leg is strong. Press the leg back, reach the dowel down. The goal is not to move the carriage yet. I've just got a little bit of tension, enough to kind of find my stability.

This is not that different from the flat back hinge. We just practice. So think of the spine staying as one unit. As I kick back, you'll see I kind of bend into my standing knee. The reason I'm doing that is it's helping with me with my stability. It's helping me recruit into my glutes on that standing leg.

And let's do one more. This is a core exercise. So keep the abdominals tight. Hold everything steady, back leg touches, and lifts. Now as I kick that leg up, I'm really focusing on glutes, not my back. I'm pushing into the dowel or into the pull, And I'm kind of pushing more into the outer edges of my hand, like the pinky finger side because that helps me widen through my chest.

Four, three, two, And one, we're gonna take this balance up a notch. So that leg is gonna step back as I come into a curtsy and back up to a balance. Into a curtsy and up. So a little trick here, if you have just a bit of tension in that rope, you'll feel more stable. If the rope is loose like this, you'll feel more wobbly.

So you use it just to aid in that little extra support that you need. Three, curtsy lunge, two, and one. Nice. Both feet down. Now I want you to step back so that the carriage is pulled out. The more it's pulled back, the heavier this is gonna feel, take an underhand grip, parallel stance a little bit wider than the hips, two moves, squat, and bicep curl, and lift. Keeping that back nice and flat. The higher you lift your elbows, the heavier the weight will feel. So super easy to modify by dropping the elbows. Stepping backwards to make the weight feel heavier, and stepping forward to make the weight feel lighter.

You got lots of options, lean and sit. Four we're gonna see this pop up again in a second, three. So we're learning it on the floor first. Two, and hold one. Just the dowel going up. Five, four, three, two, one, and rise to come up. Alright.

Keep that dowel in your hands. We're gonna take our inside knee down onto the carriage bed. Outside leg comes up onto the headrest. I want you to find a lunge position that you feel stable in. Reach with an overhand grip, reach the arms overhead and hold.

Now it's really common to wanna arch and lean back. So stack the shoulders right over the hips. Let's do it again, exhale lift and inhale lower. One of the things I love about using the dowel is I feel really strong, like power when you use this prop. Four more.

Try widening your hands if you're getting any neck tension. Three, two, and then one more like this. One. Okay. This is a great place to stay. You don't have to add the elevated lunge. But if you're going to curl your back foot underneath you like this, so you can rise up onto the machine. The trick is to keep tension, tension is your front, it aids in stability.

So we remember the bicep curl we practiced from the floor. Now we're adding a bicep curl with the lunge come all the way up. So this is the place where I feel most stable. So you wanna come up, have tension, keep those elbows high. And then I come about halfway down, and right back up to where I was. Pressing into my front heel, shoulders over hips.

Five, four. This is like a ninety ninety lunge, so I'm staying vertical. Three, two, and then hold that halfway down, find the bicep position, pulses up. Five, four, three, two, one, and take it down. That was awesome. Okay.

Keep the dowel and keep the loop. Both knees down and twist your body to the same side that your loop and your dial was on. Let's be in a wide kneeling position helps with stability. I like my outside hand under and my inside hand over, but you can switch it up. Start in a low squat.

On an exhale, lift the hips, and rotate towards the foot bar. Now I want you to notice how far away the pole is from my body. So my arms are almost straight. This is going to increase the challenge. And I want you to do at home too.

That pole should be straight up and down, vertical. Five, four, three, two, and one more time like this. One, Well done. Keep everything as it is. You might have to hold them both so you don't lose your loop, and then turn your whole body to face towards your foot bar. Let's come into that same wide knee position with the hips low.

From here, I'm gonna reach my hands to the outside of the loop. Thumbs are under. Dow one line with my chest. Two moves, hips lift forward push. Now it feels like the loop is trying to pull me off to the side, and it is.

So right now I'm working to not rotate. I'm working on staying straight hips and shoulders square, getting this forward push action. Not unlike a push up. Three, two, and then one more like this, let's stay up. One.

I'm gonna bend the elbows, stay lifted, rotate towards attention. I'm stopping the loop from sliding off. So if you need to readjust, readjust now, rotate back through center, push, bend, and twist. So if you're feeling your neck, that is an indicator to pull the shoulders down. Activate through your back.

This type of work should feel like a synergy. With the back and the front working together, not just the front. Three, two, we're gonna do one more upper body move here. And one. Awesome. Take a seat.

I like to slide the loop a little closer to the middle, and then I'm gonna reach it overhead holding on to both, to the outside of, the loop. So it's not gonna slide both hands on. Lean forward, practice the move in a low position. You're kind of in that flat back hinge again, spine is long. And then if you're looking to add on, you have two options to do it.

One is a seated squat, lift the hips every time. You extend at the elbows. The other is to stay up in the lift, down and up. Staying up, it will increase the challenge in the upper body work. Going down and up will increase the challenge and coordination and the quadriceps, right?

So I want you to decide what is gonna be better for you today? What are you looking for? For three, two, and one. Take it all the way down. That was great. Okay. So you don't lose this.

Just keep the loop on. Put it in front of your shoulder blocks, and it'll probably stay. No guarantees. We're gonna kneel sideways on the machine knees together. I'm kinda halfway at that carriage mark.

Arms come out to a tee. Hand goes on to the foot bar, and I'm leaning. I want you to check out what's happening. So my outside leg is not even on the mat anymore. So when I'm in that lean, it's not even on the mat. I'm gonna push out as far as I can stabilize and only come about halfway in.

So I'm in a side plank position, coming about halfway in. And then once you're feeling good with this, you're gonna add a leg extension. So as I press out, That leg extends. It's like a little baby star move, and extends. I'm trying to keep my spine in a long line.

Head, spine hips. Then I'm gonna extend and hold. Rotate in the torso, come back to where I was, and bring it in. This is one of those ones where the small movements are powerful. And bring it in two more.

Press, twist, and bring it in. Last one, side plank, rotate and bring it all the way in. That was nice. Both hands go on to the bar. Stand up. You're still kind of in the middle ish and I'm gonna cross my ankles like this. Okay. From here, shoulders over wrists, push all the way out.

So you're gonna side plank. If you wanna fiddle with your feet, make some adjustments now is the time to do it. Sholders over wrists. Tuck the chin, lift the hips, bringing the carriage in, and pressing out. Xhale big scoop to lift, and inhale lengthen out.

So I'm on that blue spring, not getting a ton of assistance from it, press out. Bring it in. This time press out and hold just the knees, in, out. Like a knee stretch, in, out. For Three, two, hold one. Pivot, traditional plank position.

From here, we're going into mountain climbers. Carriage doesn't move in, in, in, in. When it comes to mountain climbers, you've got some options as far as speed. Do you wanna go slow, medium, or fast? I would consider this medium.

Three two, and then I want you to keep one leg in. That foot can go down on the floor. Okay. So we're gonna go into a little lunge combo. This one's fun. We're gonna work going to work the inside and the outside of the frame.

So into the low lunge, think about as your home base, lift up to your pike, bring that leg to the outside, into the low lunge. So those are your two positions. Pike, low lunge, pike, low lunge, hips up, come to the inside, hips up, come to the outside. Four, three, two, and one, bring it all the way in. And bring it down. That's fun. Okay.

Let's do the same thing on the other side. So come on off. You're gonna use that dowel, so switch. Let's do our best to recreate the same thing on this side. So a little bit of tension. We're focused on stability and we're training our standing leg.

So a little bit of tension, inside leg comes up. And this is the one where I'm kicking back, flat back hinge, and rise. So by pushing into the outer edges of my hands, like the side where my pinky fingers are, it's promoting more of an opening through the chest and more engagement through my back muscles, and that's really helping me stabilize in this position here. Lift and press. Two more like this, all the way up.

Coming into that soft knee, Last time, hold the low. So we're tapping and lifting the leg, really working disassociation so the whole upper body and the spine and the core, super stable, the axis of movements at the hip using the glutes to lift. Five, four, three, two, One, we're gonna take this balance up a notch. So there's our upright position. Come back into that curtsy and up. Curtsy and lift.

One of the reasons we're practicing balance on the floor is because it's our intention to be standing up on this carriage. So it would be good to work out any of the kinks right now. If you're feeling wobbly, find that awareness. It's almost like a sequence of muscle activation, right? You're teaching your brain, stabilizable in that balance position, last two, and one. Wide stance, step back, so the carriage is pulled out.

So we're gonna call this an active spring, underhand grip, two moves, bicep curl, low squat. Lean back. So it should feel like the weight is helping you to stay vertical. Lean back and lift. Keeping the elbows nice and high will increase the tension. Dropping the elbows lower will decrease.

Four more. You might feel some cardiovascular output. It's by changing levels. By dropping your body really low and rising back up, we get the heart working, burning some calories. Stay low. Just the arms. Five, four, three, two, one, and up, you go. Okay.

So keep your set up. Inside knee, down. Outside foot forward. We're calling this proposal position, and we're gonna test and see how we feel on this side. You never know until you try.

Reach and lower overhead and bring it down. Reach and lower, try not to arch or lean back. Reach two more times. Rip cage feels closed. Last time like this, and I think we're ready to go. If you're gonna rise up, you might have to scoot your back knee forward just a little bit.

So there's a place for your back foot. Underhand grip when we do a bicep curl, and the most secure spot is the up, two straight legs, and tension. So don't take your time to get here. Pop up, find it. And then the most wobbly spot is here where you're halfway down no tension. So up, and lower.

Have like a visual, where do you wanna bring that pull? Is it to your nose? Is it a little bit higher? Forehead? Eyebrows. Try to continue to aim for that same spot. Three, two, and we're gonna go halfway down.

One, just the curl position, five lifts, four, three, two, one, and rest, arms are working. So you wanna keep this set up. When I transition, you see me hold both together, so I don't lose the loop. Turn your whole body to the side. So this is when we're in that wide position so we feel more stable.

I like my outside hand low. My inside hand high. Big rotate coming back through center. Big twist back through center. Keeping the arms as far away from you as you can get them and keeping that pull vertical straight up and down.

Rotate. I think this is a great teaching tool. If you do this move without the pull, and then you do it a few times with the pull. The next time you go to do it without the pull, you'll get it. Right? Because you know what you're looking at, you know how to keep your head and sternum in line with something, and the pull gives you that visual of how to stay vertical in your spine. Last time, and bring it in. Without losing the setup, turn your body to face front and come into your wide kneeling position.

You want the pole to be in front of you, and check it out. My hand is to the outside. This is so this loop can slide off. Can't go anywhere. I'm stopping it. Alrighty.

Practicing our pushes forward, all the way forward, not letting it pull me and coming back in. Push. And press. And then adding that seated squat, hips come up when you press. I'm watching that poll, and I'm trying to keep it horizontal. I'm watching to see if I dip it.

Even though I'm primarily working through one side, I'm still doing my best to feel my shoulders, feel my chest, feel my obliques on both sides. Three Get ready to stay up with me. Two, and one, bend the elbows. Pull in line with the chest. We rotate towards attention, rotate towards the bar and push. I like my elbows wide, push, inhale here, exhale here. That's my breath pattern.

Four three These are your push up muscles working. Two, so if you don't like doing push ups, this is your jam. One, you get all the benefit without having to do a push up. Slide that loop a little closer to center. It comes back behind the head and I'm locking it in by taking my hands to either side. This is a flat back hinge, so lean forward.

Practice what it feels like with the hips down. I want you to notice that upper arm bone, so I'm not dropping it. And I actually get a lot of help here because if I hit myself in the head with the rope, I know I probably dropped my elbows a little bit too low. Adding that seated squat. There's an option.

Or staying up. For me, the choice is do I wanna work power in my upper body, or do I wanna challenge coordination and whole body integration? And I switch it up day to day. Ribs are closed. Neck is long.

Two more. And we're gonna put that dowel back. One more. And take a seat. Alrighty. Let's place it in front of the shoulder blocks.

It's likely not gonna go anywhere, kneeling center ish, both knees down. And then I've got one hand onto that foot bar slightly forward of the shoulder. It's a light tension. I lean and what happens is I right away transfer, so I'm now supporting myself just on one of my legs. Push and bring it in.

So I'm pushing out as far as I feel like I can stay strong, stable, and in control, and then I bring it in, not all the way, practicing the push. And then when I feel good about that, I add the reach, and bring it in and reach. Big stretch reaching fingertips away from toes. And on the next one, let's have that rotation. So here I am in that baby star position.

Hips don't move. It's my chest, so that's rotating. And bring it in. Lots of shoulder stability required here. Rotate, lift, and bring it in.

Press. And in let's do two more. Find that side plank, rotating from that thoracic spine, and then this one will be our last one. Rotate and bring it home. Both hands go on to the bar nice and wide rise up onto the feet, standing right around the middle is what works for me, and then I'm crossing this outside leg back. So that's the leg position that I like. But again, you're gonna settle in.

You might change a few things. Okay. So I'm in my plank, shoulders are staying over the wrists, practicing that pike, squeezing my inner thighs to press out. Drop the head, lift the hips. Inhale lengthen, exhale bring it home. So I'm not pulling with my arms.

Arms are fixed. I'm stabilizing with my arms. But it's the changing of the spine and the engaging of the abdominals that's closing that carriage. On the next one, hold and tucking the knees in and out. As you press out to straight legs, think of it as an exclamation point, squeeze the inner thighs. Four three two, and one.

Bring it in and pivot. So now this leg, my outside leg comes down onto the ground, and I'm in that lunge position. So lunge as home base, come back to it each time, pike, swing the leg open, land to the outside. Pike, swing the leg in, land to the inside. And once you feel good about that choreography, You get to pick the tempo and rhythm.

Hips high. Drop it down. Drop it down. Four, I'm staying high onto my toes on that back foot. Three, two, one, and done. Awesome.

Okay. For this next series, you want the resistance to be pretty heavy. So I'm gonna keep my blue spring on and add two reds. So I have three springs on. It's gonna be heavy. Grab your setup, see if you can keep it all connected, lying down onto your back.

And we'll use both loops. So placing the loops over the dowel, I'm looking for it to be about shoulder width apart. My feet are gonna go to the inside. And I'm in my footwork, pilates v alignment. So find this. I'm gonna give you a second, adjust it on your foot, wiggle around, figure it out.

And then when you're there, pelvis stays stable, knees bend in, push out. This, honestly, for me, is so much fun to do. It's I prefer this to footwork. It is more challenging as far as stability goes, less about power and strength, more about symmetry, precision, control, awareness. I just love it.

As I bend my knees in, I'm trying to stop the bend before it changes the shape of my spine. So for me, it's not about coming knees as close to the chest as possible. It's this disassociation of the lower body with the torso. Last two and one, straightening the legs all the way. Now you are gonna have to kind of use those intrinsic muscles of the feet here.

So as the legs go up, you can see I'm adjusting the position of my feet so I can keep connection into that bar. Lift, lift, lift, lift, hips stay down. Exhale lower. Definitely heavy. I'm feeling my hamstrings for sure, pressing down.

Now as a practitioner as a Plattie's teacher, it's really interesting to watch the clients, because you can see right away if there's a dominance in one side because the pole loses its horizontal nature. It becomes wobbly and tilted. So take a look and notice what you're seeing. Let's put those two moves together. So I bend in, reach up, push down, bend in, reach up, here it doesn't move when I go up, push down. He'll stay connected.

Lots of inner thighs, one more this direction and check it out in reverse. So up first, carriage stays pretty stable as I bend, push through the heels. Up bend, push, lift, control, push, one more time, lift, bend, and press out. Nice. Bend the knees in. You gotta kind of stabilize and walk it down.

And it can be a little clunky in the beginning. That's alright. Okay. I'm moving down away from the shoulder blocks. This is a heavy tension, so stay with me. I'll bring the bar right over my chest, legs come to table.

Two things happen at once. I push the bar towards my thighs as I extend the legs and come in. If you like your head rest up, go ahead and pop that baby up. Inhale here, exhale here. Inhale here, exhale. The next time the arms and legs are straight, keep them that way.

And then just the elbows. Push. Push. This is a lot of work. Push. Five. Ben just 90. Push straight out for 321. Bring it in. Okay. This next one is super fun.

If you have a hard time with inversions like short spine, this can really help you. So we're gonna thread our legs over the dowel like this. And this is sort of a a Cadillac exercise called airplane, and it really is gonna help you get that lift. So what I don't want you to do is straighten your legs and lose the dowel. So you gotta kinda hold it there.

On an inhale, bend your knees into your chest and start to find that curl just like we do a short spine. Then using your abdominals, you can use your arms to help, find lift. Now, rolling one bone at a time, All that resistance and support is gonna really help you here, and then get the tailbone down and repeat the move. So it's that really intentional scoop that I want you to work on. Press down to lift up, and then upper middle, lower, touchdown. X, heel up. Roll it, control it, have fun, two more, exhale out.

Care just closed here, and one more time. XCL app, and roll it down. Okay. This is a tough one. So you're gonna slide the dowel down so it's close to your button. And then everyone's gonna say the same thing. They're like, I can't. Push up because my arms aren't long enough, but that isn't the truth.

In order to get the dowel to push away from your butt like that, you gotta curl up really high. So you don't want those shoulder blocks to be in your way, push the hands into the dowel get some space. So it's not touching your booty anymore. Option to extend the legs. And we 100. Inhale and exhale.

Inhale. I'm really trying to curl and push in through the nose, out through the mouth, pushing down through my pinky fingers, This will tell you if you're curled up as high as you need to be for the 100. Last two. Last one. Hold everything. Can you scoop a little higher?

Push it away and rest. I love this prop because it is a truth teller. Alrighty. From here, hook up your loops. Let's do some more former roll ups. Reach it to the sky.

Take a big breath in. Lakes relaxed. All the way up, you go. All the way down. And all the way up you go, and all the way down. Whenever you use a prop, it could be the pole, it could be the ball, anything. You wanna use it purposefully.

So I'm not just kind of holding on to the dowel. I'm stretching my elbows and I'm doing this orientation pushing my pinky fingers down. Like, I'm gonna break this pole in half. Three. That's gonna fire into my back. Two.

And on the next one, we're staying up. Roll halfway back, pull lifts, and lowers. Same sensation of activation through the arms. Four, three, Two, and take it down. We're gonna come up into another variation.

So all the way up first, over the thighs, halfway back, windmill with a reach, If you do this on the short box, it's your cast to spell. You realize that that little bit that that dowel weighs. It adds up. As you reach it away from the torso, the length of the lever, challenging the obliques, one more each side, and take it all the way down. Okay. This is another one that's gonna make you angry, but the more you do it, the easier it'll get, promise, and it'll make you so much better at your abdominal series. So you're gonna hug the shins in, squeeze that dowel curl up nice and high.

Here's the easy part. Reach double leg stretch. Here's the hard part. You have to curl high enough to get your legs to go over that dowel. Yes, I'm flexing my feet.

I don't think that's cheating. Curl high enough. So as I get tired, it gets harder last two, and one more. Rest. Did you do it? Okay. All the way up, you go and come off to one side.

Let's give this pull a break. Let's give it a break. We're gonna take some springs off again. One blue or one red. I think we've done a lot of abs and a lot of arms.

So into the glutes, we go. Do you remember that curtsy series we practiced standing? We're gonna do it again here. So I've got my outside leg foot and strap. I'm coming into that same courtesy practice.

We're gonna go down, down, down, feeling the lower body. Chest over hips, hips, square, abs working, five, four, three, two, hands go to the shoulder blocks, leg steps on, kick it back. Five straight leg sweeps. Here we go. One, two, three, four, And five, hold that leg straight. Now it's the leg you're standing on. Bend, straighten it. Keep reaching out through that strap leg.

Two, three. Wait into my heel. Four, and five. Take it down to the knees. There's more. Walk the knees way back. Inside elbow comes down.

Need elbow. Big kick. Big kick. So as I do this move, I'm looking at the foot. And I mentally telling myself, kick higher.

Good. Inhale bend. Exhale. The next hand, the leg is straight. Leave it straight. You've got your straight leg sweeps.

Five is a good number for repetitions here. One. Two, three, four, and five. Rotate all the way down so you're on your hip, You have the option to stay up on your elbow like this or rest down. You're gonna pick whatever you want because either way, you're not escaping the booty burn. Circals five in each direction.

I really like my circles stretched forward and back. So I get that hamstring length, three, four, and five, reverse up and around one. Two, if you're up on the shoulder, you gotta keep the shoulder down. Stay in that side plank position. Three. Four, and five. Nice. Bring it in.

Come right over to the other side. And let's do it again. So it's the outside foot, holds the loop, setting herself up, we step back, finding that curtsy position, pulsing down. Down, down, shoulders over hips, finding that lower body again, pressing five. Four, three, two, one, hands come on, leg comes on. There it is.

Sweeping the leg. Straight down. Nice and high one. Keep tension that rope the whole time too. Three, I'm trying to deload my hands a bit by leaning back.

Four, hold the leg, but really push into it. And now it's your standing leg. Bend and straighten. One, two, three, four, five, and take it down. This side's way harder because it's already tired.

Walk the knees back. I'm taking the inside elbow down, and I'm taking the knee towards my elbow, finding the stability, kicking high. Go big or go home here. Big kicks. Find that power.

One more time like this, sweep the leg low and sweep it high five times. One. No tension in the neck. You don't need it. Two.

Three, four, and five rotate all the way down onto your hip, choose to stay up onto your elbow, or come down onto your side. I use the foot bar as a guide for my start position for how high I want that leg to be, and then I go forward. Up and around five, four, three, two, and one, reverse those five circles, five, four, three, two, and one, and bring it all the way in. Nicely done. Alright. We are not done with the towel yet.

We have one more series to do. Stay with me. I want you to go to your 100 tension. So for me, that's one red and one blue. We're using the pole again. This is also your bridge tension.

You're gonna be bridging and core. So choose wisely lie down. Okay. We got those loops ready for us. We're sliding them back in. It's lighter than before.

A lot lighter. We had three springs on before. Come down away from the shoulder blocks. Similar setup, right, shoulder width, tension, float the legs up. Here's what's different. We're gonna add our abdominal curl.

Now not only am I trying to lift up and push the dowel to my legs, I'm trying to lift up and roll the down. We'll check it out towards my knees when I come up. So that's helping me again find that lift. This is a prop that's gonna enhance all the other work. Three more. Two more.

On the next one, stay up. Just like a little rolling pin, we're gonna roll down and up five, elbow straight, four, the work's coming from my core. Three, two, one, arms up just the legs. Lift and lower. Bend the knees if that feels better. Three, four, five.

Good. Bend the knees. Bring the dowel low with bent elbows. We're gonna curl up, and we're gonna stay up for a little bit. So this is endurance, legs extend. The arms are gonna lift, pull, reach. Very much like a circle. Three, two.

Let's reverse. Bend in. Push up, push down. Five. Four. Keep those legs strong. Three. Two. Almost there.

One. And rest. We did it. Okay. So you can hook up your straps. If they fall, don't sweat it, you're done with them. And our big finish is going to be a bridge series today.

So Dawel is long, strong, active. Heels with the feet on, roll the hips up. Let's practice, push, pull. It feels great to do bridge after doing a core series like that because you get to really open if you're feeling tight here. If you don't feel an opening in the front of the hips, maybe you can lift your hips a little higher, squeeze your glutes, last two, and one. Okay. Check it up.

The dowel is gonna be like a little marker for where we wanna reach her leg. So I wanna keep the pull right over your chest, but see if you can swing your leg up to touch it. Let's do some with the foot flex. Now add the ankle movement. I like to plantar down, door side.

It's so tempting to move the pole. Hold the lift and pulse five four three two One. Let's do those presses out again, reset. Opening through the front of the hips, pulling the shoulders down. This might help you to find your closed ribs while on a bridge by pressing those pinky fingers.

Let's keep the next one in and take the opposite leg up. We started with plantar, find that momentum and length, reaching to that pole. Three, four, Five flexing the sun. There is supposed to be momentum here. Don't be afraid of that.

Find length through movement. Plant her down, door say up. Hold the next one up. Pulse five four three two one and roll it down. Let's get off the reformer with a reformer roll up, take a big breath in.

Exhale all the way up you go. That was so much fun. Okay. So I'll admit it. This thing makes things a lot harder. For sure. But it helps us with form awareness and alignment. So I want you to try it.

Have fun, and I'll see you guys next time. Thank you.