Total Body Reformer

Hi. I am Lara Hamlin here for a reformer class with you today. No props necessary. Just you and your reformer. We'll start seated with some legged footwork. So I have my head rest up to a medium height. My straps are set up against their hooks.

And I'm using a green and two reds, three reds, bar at the height that works best for your body. Let's swing those legs around, scoop the hips towards the front of the mat, bring the arms forward, take a deep breath in. And exhale began to round and roll all the way back down onto the carriage shoulders right up against those shoulder blocks fingertips reaching forward and gently lift it away from the chest. Always thinking about the whole body here. We'll extend our legs all the way into the chest and up to the ceiling starting parallel on a high heel position, high relevate today. So my toes come to the bar.

My heels are lifted. My ankles, knees, inner thighs all squeezing tight together like one long leg. We press the carriage all the way out on the inhale. Take a moment to feel this length as we exhale. Zip up a little tighter through the legs, get the creaks of the apparatus, the body out, draw those ribs together, anchor in the pelvis, deep inhale to stay, lift the knees, thighs, a little higher, a little tighter, and then exhale creasing right at the hips, bending at the knees, he'll stay high to come back in inhaling, all the way out, and exhale to return, inhale to press exhale, we resist against the spring, staying really lifted in the legs, finding a greater length all the way out through the crown of the head.

The whole time those inner thighs are squeezing together. Inhale, we press exhale to resist finding that full body stretch. Two more. One more all the way out and in. Adding on we press out inhale, lower both heels feel the achilles stretch in the back of the legs on the exhale, lift the heels back high and bend the knees to come in inhale to lengthen, act exhale to lower, zip up through the waist, lift through the thighs, and we'll return.

Inhale, we lower those heels one time feeling that length as we lift crease at the hips break at those knees to return. Press on out. And lower. Lift the whole time fire right underneath those sit bones and glutes. Four more.

Really opening up through the ankles, the knees. The legs are feeling stiff or tight, working to open it all up, strengthen and lengthen those muscles, zipping up through the waist. One more inhale. And exhale, lift the heels high. This time come halfway in breathing in two's little pulses.

Inhale, inhale, exhale, exhale. We go out and in, moving just an inch or two firing up right underneath the back of the legs, focusing on that neutral pelvic position deepening in the core. For two. Last breath. Press all the way out to stay.

Bend your left knee lower the right heel under the bar. If you'll need a little deeper stretch for that right hamstring calf, achilles tendon, lift the heels high. Lower the left heel under the bar. A little greater stretch for that leg, still active in the seat. Lift the heels up one more time nice and slow each side.

Taking these moments. And enjoying the stretch for the back of the legs, lower and lift, again, breathing in twos. We go into our running in place. Switch and switch. Inhale, and exh.

Hail, almost feel like you could jump off of the bar. You're so lifted in the thighs and the glutes, heels passing on that high relevay using the breath. Deepen in the belly. Inhale, n, exhale two more breaths. Last time.

Heels lift, we hold squeeze everything together like magnets between ankles, knees, thighs, and then bend at the knees to come back in. Once that carriage comes to rest, we'll extend the legs back up to the ceiling as straight as your body allows without tucking the pelvis. So really keep it in guard, pull the belly down, flex your toes towards your chest, and then turn the legs out. Feeling that external rotation still squeezing legs together working the back of the legs back to parallel heels reach up gaze lifts up. Open to that turnout.

Back to parallel, start to open up through the hips engaging our outer seat. Two more times turn out. Parallel one more time, turn out, bend at the knees, the heels connect to the balls of the feet come onto the bar, about fist distance apart to find our pilates stance first position, all the way out, wrapping the back of the legs together zipping up through the core inhale, exhale creasing at the hips to return, knees maintain an even external rotation turnout here, think knees tracking right over the middle toes. We lengthen and resist. Nice warm up for these legs. Inhale press exhale return all the way out all the way in for four.

And three. Last two. Last one halfway in. We pulse out and in and back and resist. In these pulses, I'm squeezing my sit bones butt cheeks together. I'm squeezing my heels together all to really connect it deep across the core.

Inhale as you exhale ribs and it tight, belly pulls down and in. Last breath. Press all the way out to stay and bend the knees to return. Carriage comes into rest, thighs stay where they are, legs extend up on a v. We're gonna beat those inner thighs together, keeping that external rotation, beat and beat wake up high in the legs.

Inhale exhale belly pulls deeper down into the mat working from the core begin to lower those legs on a diagonal. Maybe they hover over the bar, keep that beat, start to lift those legs back up to the ceiling. Keep alternating, right and left lower back down, chins stays lifted away from the chest, head is heavy on the mat, breaking at the hips, toes reach back up one more time, keep that beat a little bit quicker. Lakes lower to hover over the bar, squeeze into your inner thighs, zip up through the waist. Find that first position, leg squeeze together, flex through the heels, open wide to a v, point the toes, cross right and left, flex open, cross left and right, working our inner thighs, right and left. Open to the v, left and right two more inhale, exhale, flex, point flex open and hold, hands to the inner thighs, feel a stretch already feeling those inner thighs nicely worked, keep flexing through the heels, bend the knees, heels come onto the bar instead of staying totally open in this turnout kind of flopped nice stretch position.

We'll bring it in a little bit, sit bones tailbone reaching forward, heels, press forward, press that carriage out deep breath and exhale bend to return. Keeping that pelvis anchored, chin lifted away from the chest, belly button pulling down to the spine, starting to bring a little more awareness into our core waking up in the belly here, inhale out, exhale in. Nice length, through the thighs. Now with this strong flex of the feet, really driving heels into the bar flexing all 10 toes back towards your shins to work into the muscles along the shin, to be alice anterior, If you walk a lot, run a lot, you might feel those getting tired here. Really important to keep strengthening them.

Length in the legs, return the carriage for two. One more halfway in we pulse. Out and in and back and resist. I feel my inner thighs working to keep this external rotation. I feel the back of my glutes and hamstrings working to control this pulse.

Inhale, exhale last two. Last breath. Press all the way out to stay and hold. Exhale bend those knees to return. From their draw the knees all the way together, give them a squeeze into the chest, deep breath in, deep breath out.

Keep them in close to the chest. Flex through those feet once again, squeeze the inner thighs together, lower the palms back down onto the mat, and then begin to lower your heels down towards the springs, towards the bar, towards the ledge, without touching anything, just have her pull the belly in to squeeze those knees back in towards your chest. If your feet are a little bit longer, maybe you need to point your toes here instead of flexing if you're hitting that bar, the goal is to keep this crease really tight at the hips. To work deeper into our transverse abdominals. And hello, are three more times. X. I'll think ribs together inner thighs together, squeeze to lift.

Last two. Chin stays lifted off the chest, nice open neck and throat. One more time. Heels lower and heels lift. Deep breathe in. Exhale this time lower the feet all the way down.

Find the ledge with control. It's there. I promise, let your feet separate maybe a little further away from one another away from you. Reach your arms up breathing. And exhale with control, we round and roll all the way up to a seat. You could of course always hold on to the bar, to the legs, whatever you need there. From here, we'll change our springs.

I'm gonna use a blue and a green, a red and a blue, do what you need two reds. But two springs to move into some arm work. Lowering that foot bar down out of the way for now, we'll swing our legs back long over the bar, reach the arms forward, inhale, and round and roll back on the exhale. This time setting up with a little extra space between the shoulders and the blocks. That way we don't shove our shoulders into them.

We have some room to move our arms to make sure there's about an inch there. Grab those straps one in either hand. Reach your arms up so the straps are taught. They'll probably be a little bit behind you and then focus on the low belly and again that seat belt across the hip bones. We use our core to bring right and left leg up to a tabletop position.

Inner thighs are tight. From there, press the palms into the straps or handles until your arms are right up over your shoulders. Your shoulder blades are pulling down into the back. Our belly button is pulling down to the spine. Already feeling the work happen here.

Deep breath into prepare, exhale press the palms down to the mat hovering right by the hips, inhale arms float right back up to perpendicular over the shoulders, exhale deep and through the waist to press those palms back down to hover off the mat. Inhale arms lift up. See if you can squeeze the legs a little tighter at the ribs a little tighter as you press. Two more just like this, starting to wake up our arms, our back, a little more work into that core. Opening through the shoulders.

Hold those arms down. Flip the palms to face one another. We open to a t inhale. Squeeze to the waist on the exhale. Open and squeeze.

Inhale, feel arms and rig ribs open, exhale everything squeezes together for two. One more inhale. Really using that low belly to stabilize. Flip the palms back down this time float arms back up inhale. As the arms press down, we'll extend the right leg long. Head stays heavy into the mat or headrest knee bends arms up inhale.

Left leg extends arms press on the exhale. Continuing to alternate inhale. And exhale. Lift and reach through fingers and toes one more time each side. I'm thinking of that zipper low in the core.

Need bends, arms, lift, inhale. Pull those elbows into your sides, think the 90 degree bend of the elbows, end of the legs. Deep breathe in, exhale curl up as we extend just the arms chin hovers over the chest. Then the elbows lie the head back. Exale curl up reach up inhale to bend and lower.

Axale curl and reach. Two more just like this. Interthighs and ribs keep drawing together, curling higher all over the waist. This time we stay lifted. Just the elbows bent.

Just the elbows extend. Inhale. Exhale, curling higher over the ribs, sinking belly deeper to the spine, adding on inhale bend, right leg and arms extend, pull it in, left leg and arms extend. Inhale, exhale, inhale, exhale reach a little higher, a little longer for it to. Using that breath last time.

In and reach, bend the knees all the way in to the chest, let the carriage come to rest, let the arms reach back and wide, and then take your hands to the poles or shoulder blocks, whatever you have. And let both knees sway over to the right side. I stay holding on here, pulling that left elbow back and down as my knees float right in opposition, feeling a deep twist and stretch for the waist. Draw the legs back to center with control, exhale take the legs to the left. My right shoulder and elbow keep pulling back and down.

Bring those knees back to center. Keep the knees in close. Release those handles. Pull your elbows with the straps back in. Keep your elbows in tight, your knees in tight, and then curl the chin over the chest creating a tight little ball shape here.

Deep breathe in to prepare, exhale arms and legs, extend for your hundreds position, whatever your body needs here, we breathe in fives. Inhale through the nose, exhale out to three, four, five knees could always be bent, head could always be down for a break for the neck if you need, inhale. Out two, three, four, five, trying to really stabilize the carriage. Maybe lower the legs a little further to eye level for that challenge. Inhale. XL.

Three more breaths. Reach a little longer through fingers and toes. Two. Out, two, three, four, five. Last breath.

Hold it here. Reach one entire. Pull that belly deeper. Draw your knees in. Bend your elbows in and release your head down. From there, carefully lower those feet shimmy on back so your shoulders are against your blocks once again.

We'll keep our headrest lifted and then either press on out if you need a little more support or simply lift that right foot into the strap and then your left leg up to meet it. I'm staying on my same two springs here as I pull my heels in towards my seat. I reach my sit bones tailbone long. And lower palms down by the sides. Feel chest open, shoulders open, squeeze those heels together as you inhale, exhale extend those legs long and a diagonal.

Point through the toes. Find the length through your thighs. We're gonna go back to work our external rotators a little bit more. Lights go back to parallel inhale. Back to that turnout on the exhale.

Feel the wrap of the legs, inner thighs, inner seams of the pant rotate up. Hips stay anchored down, belly pulls down to support us. Glute sip on squeeze together underneath us parallel. Turn out. Inhale. For two and rotate.

One more inhale. And exhale feel that rotation, keep the pelvis anchored as you crease at the hips, toes, lift to the ceiling just as high as you can go without allowing the hips to lift, squeeze from the seat, lower those legs back down, maybe a little lower, a little more work for that low belly. Legs float up on the inhale, legs press down and away on the exhale. Chins stays away from the chest. Think beautiful open chest, neck, and throat here, staying relaxed, head heavy into the headrest, palms press down, legs lower down. Inhale legs lift, exhale legs lower, keep squeezing inner thighs, glutes, heels together for two.

One more. Really feeling those inner thighs work today flex through the heels. If you're a little hyper extended through the knees like me, your heels might separate, but I'm still pulling them together like magnets attract towards one another, not just letting them open. Open the legs about the width of your mat and then squeeze those inner thighs back tight together like magnets open. Ribs draw together as those legs squeeze together tighter each time.

Open and close. Now, we're working that low belly here drawing the low core towards the midline as those inner thighs squeeze towards the midline for three. And squeeze. Two. One more. Squeeze and hold.

Bend your knees into a long big diamond shape. Again, anchoring from the abs. Trying to keep the carriage still on the thighs where they are, extend just your right leg out and bend it back in heels connect. Just your left leg left leg out and again each side. Nothing else moves. Pull it in a lot of core control.

A lot of work for those inner thighs and glutes. Last set right and bend. Left. Bend both together. Can you keep your thighs in a space hold? Keep the carriage stable.

Make sure both legs are going equidistance extending. And bending. Definitely a challenge here. Open to the v. Squeeze heels back together into that diamond.

One more open. Find your diamond. Squeeze the heels tight to lift the diamond inhale. Lower the diamond exhale. You should feel those inner thighs really working here.

I feel nine. Pull the low belly deeper, squeeze the seat tighter for three. Lower the diamond down. Last two. One more. The lower you go here, the more that low belly starts to work. Keep it low. Point through your toes, extend through your legs.

Nice wide leg circle. Lift the legs up. Open take it down and around. Once again, inner thighs draw together. Inhale lift, exhale circle and squeeze lengthening through the back of the legs, through the front of the legs.

Nice even circles. We'll do one more as it feels good, opening up through the hips, still engaging, low in the belly, reverse. Keep lengthening out through the back of the hamstrings, and then through the front of the hips and thighs. Inhale. Exale belly pulls down as we lower for three.

And two. And lower. One more time circle. And lower. From there. Bend your knees all the way in.

Carefully take your feet out of your straps. We'll bring the carriage into rest. Hook our straps back over their little pegs and extend those legs out long over the foot bar. Draw inner thighs together, flex the heels forward, reach your arms up, take a breath in, and exhale to round and roll up. And over the chest belly button pulls back, feeling that lovely forward stretch over the toes.

While we're up here, we're to change to one spring and do a little bit of single leg work. So I'm gonna keep this green on. It's just slightly heavier than the red. We'll see how we do. Lakes extend back long, arms extend back long, deep breath, and and exhale to round right back down to where you left off.

Still shoulders against the blocks. Head rest is slightly lifted and then I'll start with my right foot in this strap. Now a lot of core stability work once again with one foot in the strap, palms lower back down. Think about that seat belt, lift your left leg up to match the right, right away feeling that imbalance from having one leg weighted with this bring tension, and then start to lower both legs down on a long diagonal. Now again, squeezing inner thighs together, low belly is connected here, trying to stay as square and even as possible.

On the inhale, we'll float right leg up, left leg down to hover over the bar. And then exhale to scissor and switch the legs using the core to float the left leg up using that right glute and hamstring to lower that right leg down. Keep reaching out and away through the toes inhale right leg lifts. Exhale right leg lowers left leg lifts. Scissor and switch breathing in and breathing out.

Trying to keep that corset sensation right around the waist, really stabilizing from the low belly for three. And switch. And two. And switch. One more time, full range of motion, right leg up and back staying really parallel here.

Left leg up this time low or the left leg, lift the right just to perpendicular, keeping it straight, keeping hamstring active, take a breath it, and then curl up to the tips of the shoulder blades. Again, a lot of core stability here. Keep pressing from the right leg so the carriage stays still. Left leg floats up to meet the left and left, meet the right. Left leg lowers back down to hover over the bar. Inhale. Pull the waistline down. Keep curling over the ribs. Lift the leg and lower the leg.

I'm staying connected into the back of my right glute and hamstring, very much connected to my low abs for two. One more lift. And lower. Hold that left leg long. See if you can curl a little higher. Keep squeezing that right glute and hamstring to press the foot into the strap.

Bring your hands to the base of the neck and skull deep breath in. Twist left elbow towards that right side. Do not let that carriage move back to center inhale. Think of scissoring your inner thighs together, lift and twist over that right rib cage does not have to be huge because our shoulders are against these blocks. It's a simple twist to engage tighter into that right oblique, only two more inhale, exhale lift and twist. One more time center.

Lift a little higher, twist a little bit deeper if you can back to center with control, lower the head down, lower the left leg down. Maybe it presses into the ledge or the bar. Maybe you let it come a little bit further, reach up for that strap flex your right toes towards your chest. Maybe flex your left leg or foot if that leg is straight. Maybe you're here today.

Just something that allows this to release after that work. You should very much feel it. We'll take this strap, this handle, whatever you have here. Just be careful that you're not holding on to the hardware in the left hand, right hip stays anchored, start to take that left leg just slightly across the body. I like to think of my right toes, maybe over my left shoulder or a little lower over my left hip. So I'm working to open up this beautiful outer leg line, especially IT band, hip outer glute area where we just worked. Maybe sickle the foot, maybe flex it point it. Trying to keep that hip anchor and one more deep breath in. Deep breathe out.

Carefully bring the leg back to center. If you're not there already, bring your left foot onto the ledge somewhere secure where you're pressing into the left foot to take the right foot out of the strap. We'll hook that strap back over and then switch to the other side. Left foot comes into its loop. Make sure it's right on that arch of the foot. Palms will come down press that left foot into the strap as the right leg floats up to meet it, inner thighs squeeze together, and then start by lowering both legs on a long diagonal, thinking of our corset around our waist, our inner thigh connection to stabilize.

We inhale to lift left leg up right leg down. And then exhale as you press that foot into the spring engaging in that glute and hamstring. One side might feel different than the other. No two bodies are equal or even. I know my two sides are definitely uneven. We all have a stronger weaker side, maybe looser, more flexible side.

So doing these unilateral exercises so important for stabilizing muscles. Excel is you press and deepen through that waist. And he'll left leg lifts. Exhale, right leg lifts pulling down in the core for two. One more time inhale, low belly sinks down, right leg lifts up, left leg presses from that glute and hamstring.

This time, left leg right up to perpendicular right leg lowers to hover off the bar deep breath and curl back up to the tips of the shoulder blades, really lengthen through the fingertips through the right toes, left leg lifts up, left glute and hamstring are engaged. Lift the right leg up to match the left, lower it back down deep in through the waist, inhale we lift, exhale we lower. Think about that seat belt, keep it as stable as you can, inhale lift, exhale lower for two. Last one, right leg lowers to hover and hold, curl a little higher over the ribs. Hands sweep to the base of the neck and skull, breathe in. Press that left leg into the strap as you twist over the left rib.

Inhale center trying to keep that carriage stable squeezing into the inner thighs so the legs stay right in line with our hips versus opening out to the sides inhale center lift and twist. One more center. Lift and twist. Come back to center, curl a little higher. Pull that belly a little deeper with control lower the head and lower the right leg for our stretch.

Releasing your arms ringing that right foot maybe onto the bar of the ledge, maybe a little further, and then reaching for that strap with your hands flexing back through the feet here, lengthening through that left heel, lengthening left sit bones straightforward towards the bar. From here strap handle wherever you are comes into the right hand. I like to bring my left hand to my left hip as a reminder to really keep it anchored both down into the mat and to the body and then begin to take that left leg slightly across the body. Deep breath in. Deep breathe out. Trying to flex back in that left little pinky toe, getting deeper into this stretch for that out or hip and thigh. One more breath in.

And exhale. Carefully bring the leg all the way back to center, right foot pressing carefully into the bar, into the ledge as that left foot comes out. We hook that strap back over, and then bring the carriage into home. Lakes extend long, arms extend up, deep breath in, exhale to round and roll up safely to a seat. Alright. We're gonna move on to some arm work. Our legs should be feeling a little tired.

I don't mind r. Changing to one red, one blue, maybe staying with your green, something that works best for arm work for your body here. We'll start sitting cross legged hips back against the shoulder blocks, not so much so that you sink into them. We still want to keep this really nice lift from the core, reaching back for our straps, and then pulling those arms so they're at our sides. We don't want them behind us. Think fingertips if you wiggle them.

They're in your peripheral vision. Shoulder blades pull down elbows, lift up. Big hug, like you're hugging a beach ball here. Inhale, exhale open. Inhale to hug. Think gorgeous tall posture a lift in the waist. The more we engage deep in the belly, the more we get to sit out of our hips here. We're really using that core to support us inhale and exhale.

For four and open three. Chins stays lifted away from the chest shoulder blade side down into the back too. One more big hug. And open and lower those arms. We'll switch the cross of the legs, one in front of the other here. Again, finding those sit bones really lengthening up tall, bringing our hands to a diamond shape right either behind the head at the crown of the head or in front of the forehead, whatever feels best on your shoulder alignment.

Try to pull your elbows a little narrower, pull your shoulder blades down, lengthen those arms up. Stay here for a moment. Can you press your thumb and forefinger together? Lift out of the hips once again using the belly and then bend those elbows back, press those arms up on the diagonal, inhaling, exhaling. Using that low belly to zip up as we reach our arms up shaving off the back of the head using the arms in the back here.

Really nice work toning through the back, strong arms and upper body for three. For two. One more. Reach all the way up to stay. Keep those arms lifted biceps frame the ears, fingertips separate as we sit up tall.

And then slowly open those arms and lower them all the way down. We'll extend our legs from here, which should feel really nice after sitting cross legged, give them a little shake. Flex your heels forward. If you have handles, you can do a little swivel, make sure you're four fingers are outside your thumbs are inside a strap and then your arms come in and towards the ribs shoulder blades pull down hugging those arms in like little bird wings. When you go into some porta bra, a little more arm work, reach those arms up on a high diagonal, lower the arms just to the sides of the carriage, inhale, lift your arms up, exhale big circle to about a t shape and then pull it back in, feel again your arms and you're back working beautifully here.

The core is working to keep us lifted. Arms lower. Arms lift, circle, and pull in tight. Two more reach up and lower, lift, circle, and squeeze one more time. Inhale. Exhale.

Can you reach through your heels, reach through the crown of the head and reach those arms up? This time circle, pull them all the way down to hover off the mat, point through the toes. We'll do a few rowing facing front chin tucks over the chest inhale. Pull back in your waist slide those arms along the mat to reach past your toes. Keep the arms by the ears as you lift all the way up. Beautiful tall spine, tall long arms, circle back down like you're pressing through molasses here. Palms hover over the mat.

Inhale chin tucks, exhale abs pull back fingertips and toes reach forward lengthen up longer and taller through the spine. Full body is connected, inner thighs zipping up spine lengthening up circle and lower. Two more inhale. Exhale. Pull the belly back. It's like you just got punched in the gut. Keep that cord connected as you lengthen up taller and longer through the waist.

So it ribs right above those hips. Pull it back in with resistance last time inhale. Make it a little smoother exhale. Reach a little longer inhale. Circle all the way down and in.

From there, hook those straps back over your pegs. And then we're gonna step off to the side. I am going to stay on one spring, a red, a blue. I'm gonna go with one red today. Again, if you want a little more support, we're gonna move into a lunch series. Maybe you add a second spring.

There'll also be a plank series in there. So one or two lighter springs. Barr will stay down. Right foot comes towards the front edge. Kind of like we're setting up for eve gentry hip flexor stretch. Left knee lowers.

Making sure that knee is in line with the middle toe. We'll bring our hands to our hips to start, making sure they're really square, hip bones pointed forward. Little tuck of that tail. That belly is lifted up and in. Press into the right heel press the carriage back, take a moment to enjoy this hip flexor stretch with the front of that left thigh, zip up through the waist, tailbone tucks under abs, pull up as we pull the carriage in.

Inhale to lower, exhale squeezing the seat together and forward to left. Lower down and up and in once more inhale and exhale. Keeping the carriage in. Make sure you can press into the ball of the left foot down into your right heel. Bring the hands to prayer at heart center and then start to hover that left knee off the mat. Again, squeezing the glutes together.

We pretty much do the same thing. That left leg presses the carriage back, but the right leg stays stable. Left leg pulls the carriage in with control, inhale press out. Exhale pull it in. You could of course have the bar up to hold on if balance is a challenge for you.

Maybe you have a chair or a pole here, but we wanna work the balance, work the glutes, work the core to support us. For two, pull it in. Definitely feeling that seat, do the work here out and and press that left leg long or as long as your body allows my hips are tight so my leg won't be straight and that's okay. If it was, it would come at the expense of arching my back too much. I'm bending my right knee deeper now and then I'm pressing my right heel into the mat to lift up a little bit. Think of a small pulse down and up again, working balance, stability, glute strength, core connection for three.

For two, you stay low and hold. That left leg stays hovering. Our hips stay square. We inhale center, exhale twist towards the right side. Really working to keep that right knee right over that right middle toe, exhale to twist, pull back in that right oblique, keep that right sit bone reaching down, inhale center, exhale twist.

Think of ringing out the lungs like a wet towel. One more like this twist. Maybe you stick with that adding on a little more challenge here. Twist to the right. Take a breath in.

Think left elbow towards your right thigh. Can you keep the carriage stable? Keep that deep bend in your right knee maybe tap it back to center. Exale, left elbow towards that right knee. I'm pressing my palms together.

I'm really working my obliques, my balance, my corn, my glute strength, inhale up. Exhale down. Trying to keep that carriage really still once more lift and lower. Pulling back in that right oblique, lifted in that right elbow, find it. Come all the way back up, back to center and lift all the way in. Very much engaged in that right glute. I will turn to face my reformer, step my right foot up and then my left foot up onto the mat.

I'm staying square. Again, a tuck of the tail. Hands could be by the hips, by the sides. We'll take a narrow press out, lift through the waist, tuck through the tail to pull the carriage in. Inhale lengthening those outer glutes, outer thighs for three.

Pull it in and two. Squeeze it together. One more time. Really nice work for those outer legs. We're gonna stick with that and start to spin over our left shoulder.

Again, I'm on one spring here. I'm gonna move into a plank series by rounding down, bringing my hands to the mat and swiveling my right foot parallel. Make sure your right foot is firmly planted on the ledge. Bring your palms down in the front of the shoulder blocks. I like to have like an l shape here where I'm pressing that l into the shoulder block for support.

I shift my shoulders forward and then step my left foot back, lowering down to find a plank line. Maybe you're on your forearms here. Maybe you're holding this position. My legs are glued together. My heart is lifted between my shoulder blades.

My belly is lifted to the spine. We simply press that carriage away using the arms in the back. Inhale. Pull those arms right back under the shoulders on the exhale. Press it out. Pull it in.

Inhale out. Zip up through the waist, squeeze tighter through the inner thighs for three. Crown of the head reaches forward heels reach back to one more inhale and exhale. Hold your plank for one more breath and exhale pike your hips all the way up. Step your right foot on to the reformer very carefully start to swivel to the left, walk your hands in.

We're gonna kind of reverse where we came from. My right foot is narrow. My left foot is on the ledge. Bend the knees if you need, carefully roll all the way up through your spine, finding your balance at the top. Little tuck of the tail, lifting the waist.

We have our narrow press out to the right inhale. Squeeze from the inner thighs, draw the ribs together as you exhale. Stay open and relax through the shoulders. Pull everything back together. Inhale open.

XL to close. Feel that length, that stretch for our outer thigh, that work in our outer glute and hip. One more inhale to press, exhale to pull the carriage in. Now you keep your left foot on the ledge. We step our right foot the one on the moving part all the way down to the floor.

Make sure you're careful with your transitions and then back down for our second lunge side. Left foot comes towards the front of your reformer front of that carriage right foot back knee lowers hips square off. Again, bar could be up for this if you need a little more support. Tuck the tail underneath you. Pull the belly up. That way we stretch out our hip flexor versus just sinking and stretching out that thigh.

We're gonna keep that engagement as we press down. Pull the belly in, draw the ribs together, tuck that tail underneath us. Inhale. Exhale. Really find that tuck. If you don't and you kind of just sink back here, well, first of all, I could hurt my back. And yeah, shirt feels good on my thigh, but that's not the issue of tightness.

It's in here. So pull that tailbone underneath you as you pull the carriage in. It's also gonna work the glutes night's sleep, two more. Draw the ribs together. Works the core nicely. One more inhale.

And exhale. From here we press into our left heel. We press into our right toes. We hover that right knee. Squeeze your seat.

Hands come to prayer at heart center from here. Right leg presses out. Right knee draws in again doesn't have to be huge movement. We're working balance. I'm lengthening the front of my right hip as I engage right underneath my left sit bone and butt cheek leg presses out and he pulls in to hover off that mat for two. Last one all the way out, all the way in, press that right leg out, hold it there straight ish, bend into your left knee inhale, squeeze your seat, come up on the exhale, I think down an inch or two.

Up an inch or two. My buns are squeezing together. Trying to pull those ribs together as well for three. For two. Last one lower and hold deep breath in.

Acts, I'll start to twist. And can you keep both hip bones pointing forward as you pull back in your left oblique? Squeezing underneath that left glute to ensure your left knee tracks over that left middle toe. We don't wanna hurt our knee joints here by going crooked. We wanna work our obliques.

Back to center. Twist to hold and add on. Inhale hold your twist. Exhale. We try and bend down. Maybe right elbow taps the left knee. Keep that right foot reaching back into the headrest, that right knee hovering off the carriage, inhale up, exhale twist, pull back in that left waist.

Working this oblique on that left side for two. Keep pressing palms together at art center. Maybe reach that left elbow up a little higher as you lower down. Last time, breathe through it inhale, exhale twist a little deeper, lower a little further, see if you can make that connection, lift all the way up. Find your balance, come back to center.

And all the way in. I feel my whole body. We're gonna finish with one more plank. This time, option to lift the bar up for a little more challenge. You could absolutely leave it down. Instead of feet being on the ledge, hands being on the carriage, we up the ante by bringing the hands onto the shoulder blocks, feet on the footbar.

We get there. I'm keeping it on one spring for that lighter weight challenge. Do what you need. Hands come onto the shoulder blocks. One foot, in this case, left foot steps onto the bar. Press the carriage out, press into the toe and the palms, sweep that right leg up.

Once again, we find our long plank line, lift the heart up, lift your waistline up, squeeze your inner thighs together, same thing to start arms, press out. Arms pull underneath us. Inhale to press. XL in. If you're solid, you add on right leg lifts as we press. Pull it back to center. Left leg lifts to press.

Back to center two more each side. Spine is long. Core is lifted. Lengthen, zip to lift, one more inhale, exhale, even it out, find your plank and hold. Take a breath here. Can you squeeze the legs tighter, lift the heart higher, pull the belly higher, and then pike those hips up with control one foot steps onto the mat, other foot steps onto the mat, softly bend both knees, take a deep breath in, begin to roll all the way up through the spine vertebra by vertebra.

Remember if you're on a lightweight, be very careful, but taking our time to roll up. That way we don't get dizzy. Carefully step off to one side, either side. Thank you all so much. I hope you enjoyed another fun reformer class.