Reformer with Magic Circle

Hey. It's Andrea. Today, we are flowing through a full body workout using one of my all time favorite props, the magic circle. This honestly is one of the reasons I fell in love with Pilates. This prop is so simple, so effective, so functional, and it's fun. So today, we'll be playing with contemporary themes while keeping that classical integrity, working different styles of resistance and connection and control. And that's it. Let's dive right in.

So the setup for your reformer, we have the foot bar in the middle upright position. We're starting with footwork. So all of those springs are on, but if you wanna start a little bit lighter for your body today, take off that yellow spring. Head dressed is all the way up. Make sure you've got a sitting box nearby because we will be using it.

And then last but not least, long loops today. So set yourself up, and let's dive right in and bring your circle with you. Lie down on your back. Let's start heels together toes apart, holding on to the circle, hold it with the heel of your hands, draw your shoulders down your back, and extend your legs all the way out straight, and then your knees come back in. Start to flow like that. Just out and in will begin just focusing in on the lower body.

Deep natural breaths. All 10 toes are wrapped over that foot bar. Now you could stick with this if this is feeling good, getting that little connection in on the circle, or as you push out, extend your arms up, bend your arms in. Everything out. Everything in.

Flow at your own pace. And if you feel that little bit of a stretch in your back, that is totally normal. I'm filling that as well. It's one of the reasons I like adding the circle into footwork because it helps to open up the back get that circulation going. It's like we're doing double footwork for the legs and for the arms here.

Let's go for a few more seconds. Everything out meet me halfway in. Just the legs pulse up and down. Up and down. Again, you could just focus on legs.

Keep this going or add a little pump of the arms up, down. Up and down. As your legs push away, your arms reached up. Let's do ten strong seconds here. Five seconds. Go all the way out to straight arms and legs, bend everything come back in.

Walk up to your arches feet together, inner thighs together, everything reaches away. Everything pulls in. Keep that going now. Again, finding your own pace, and then stick with it. Find that consistency for your body and your practice as you kick off today.

Fifteen seconds. Active hug on that circle throughout, up and in. Ten seconds. Langten from the top of your head, lengthen out from your tailbone. Everything out halfway in little pumps up and down of the arms and legs.

Reach and reach. Active inner thighs. Maybe give your head that little wiggle side to side. Make sure no tension's being held there. Five more seconds here.

Let's go all the way out straight, bring it all the way back in. Walk up to your heels, heels together, flex your feet, and here we go. Everything out, everything in. Reach ending. I'd like to imagine I'm pushing the footbar out from under me just to keep the tailbone down, keep that neutral spine, neutral curves of the back.

So then we focus on core while keeping that connection to our body. Whoo. Five seconds. I'm feeling that heat here. Everything comes in. Little pulses up and down.

Now we stuck with the same choreography for the upper body the whole time because that consistency of movement really connects into those muscles. We can focus our mind, our body, Get ready to work. On your next one, everything goes out. Everything comes back in. Walk down to your toes, two inches apart, heels together toes apart.

Everything goes out. Now as you lower your heels, bend your elbows, Let the circle tap just at your forehead. Everything extends back. So you lower the heels with control, it'll bend and reach up. Set a pace for yourself that feels connected and stick with it. So slightly different angles stretching out the shoulders, the lats and the traps, those postural muscles, and giving our arches, our achilles, our calves, a little bit of love here.

Just a few more. Reach everything up, bend your knees come back in. Rock and roll your body up, come seated. Let's do a spring change for bridging. I'm gonna say two red springs. If you want more support, two reds in a yellow is a nice option. If you want less support, red and a blue is gonna take some of that away and make it more challenging.

Headressed all the way flat. Bring the circle with you, lie down on your back. Once you're down there, thread your legs through the circle, bring the circle right above your knees. Your legs press out into the pads, arms by your sides, tailbone under, peel yourself all the way up meet me in a high bridge. Now first part of this, just hold this.

Upper ribs pull down. Tail bone glides under. So you find that great connection. Start to lower that shape down. And lift it right back up.

Keep that going. Now I'm not gonna tell you how big or small to make this. What I want you to focus on instead is just keeping that tucked tailbone, the shoulders down. So we're going for quality of movement over pace or speed or range. Couple more like this. I don't know if you can see this, but I am shaking from this.

Working out into that circle also gets the side, the corner of the seat, the medias, to connect and engage. Meet me at the top of your next one. All the way up. Stay there. Now lower down just an inch or two little pulses going up down, up and down. Your challenge is to keep that carriage into the stopper.

So give yourself a little double check. Oh, I had half an inch there to go ten seconds up. And up, all 10 fingers are pressing down into the mat. Five more seconds. Meet me up at the top. No push out about halfway and draw the carriage in.

Glide it out. Do that hamstring curl here. Everything hugs back in. Again, going for time versus reps so you focus on you today, honor where your body is, where the connection stays, the most engaged. On your next one, you'll bring everything in, hold it there and slowly roll down reset just for a moment. And then wheel under lift all the way back up.

Arms are actively pressing down abs in, shift your weight to one foot, extend the other leg out. Ben that knee, set it back down. Shift the weight to the other side and extend the opposite leg out. Set it back down. So flowing through this, alternating legs side to side, and check-in with your body. Make sure your hips are squared off.

They're totally even. One's not dipping down Both sides are working here. Let's go for ten more seconds. And this is a shoulder bridge, so your arms are working. The next time a legs out, hold it there.

It's stay there. Lower halfway down little pulses. Go up, down, up, down. I want you to match my pace on these here. Give me eight. Up seven.

Up six. Five. Four and three. To hold it up on one, set your foot down, extend the opposite leg out. Here we go. Lower down little pulses up, down, up, down, lift, and lift.

Eight, seven, six, and five, four, and three, two, and one foot down evenly roll down articulate through your spine. Oh, reach back, lift your head rest all the way up. Slide your legs out of the circle. Now let's take the circle between your ankles. Do a little slide forward an inch or so out of the shoulder blocks, knees in, head and chest up hand stack behind your head.

Lakes reach up toward the ceiling. If you want a little bend of those knees, do it. Rotate your upper body to one side. Your legs lengthen down. And they lift back up.

So we're going for this twisted lower lift, working at your own pace, working at your own range. The hugging on the circle is nice because it's like a little traction to keep those hips connected, keep them in line. But remember, lower body is not twisting. We want both hips down. Zip her up from the core.

On your next one, you hold it up there. Twist to the other side, and let's do that again lower and lift. The point of this is not to have straight legs. The point of this is to keep the upper body lifted the abdominals connected. So we're working obliques around the side.

We're working transverse abs, the deepest layer. One more time here. Zip her up, untwist bend and catch the circle. Give it a little wiggle side to side. Now let's go a little bit more intense.

Take the circle down right below one knee. Curl up, take the opposite elbow onto the pad of that circle. Hands behind your head, tabletop your legs, and extend that free leg out. Hold that. Your knee and elbow push together, little pulses up. Up. So we're wrapping into those obliques.

Oh, ten seconds. Keep it going. Stick with that pace you set. Five seconds. Finish with a hold. Hold it there for four.

Lift up higher three. Keep hugging two. And one, hoo, and rest for a moment. Shake it out. You hate to love those.

Let's do the other side. Put it right below the knee, curl up, opposite elbow on hands behind your head. Table top the legs, free leg goes out, and here we go, little curls up, and up, and up, hips are square again. Upper body is ringing out. Ten seconds. Lift and lift and lift five more seconds.

Finish with a hold. Hold it there for four. Keep lifting three. Press the knee back two and one. Oh, and rest. One more thing, and then I'll get you off your back.

Take the circle. Back between your ankles, just what you were hoping, I'd say. Right? Reach back, grab the loops, reach your arms up to the ceiling, tabletop your legs. Lower your arms to your sides, and lengthen them back up just shy of the shoulder. And do that again. Reach down.

And backup. So this is your first option you could stick with this. Focus on form. Otherwise, we add on curl up arms and legs extend out. Bend your knees and lift the arms lower. Cur up, reach it out.

Everything comes back in to add on even further reach, hug three, two, one, bend and lift and lower. Everything out, three squeezes in on that circle. Everything comes back in. So whatever you'd show is we're sticking with that, whew, for ten seconds, activating the adductors, the inner thighs, really helps us connect into the transverse abs, that deepest layer. Do one more. Curl up meet me out there.

Let's squeeze that circle ten seconds, pulse, pulse, pulse, reach those fingers forward. Whoo. Hold the hug. Everything comes back in. Lakes to the ceiling.

Arms to the ceiling. Curl up straight arms and legs lower. Everything comes back. Big act of curl reach. Everything comes back.

Ten seconds here. Just that steady hug on the circle for endurance. Five more seconds. Meet me up at the top on the next one. Stay there. Let's pulse that circle in, in, in, reach the fingers forward.

Curle up from the core. Ten seconds. Hug, hug, hug, five seconds. And everything comes home. Alright. Abbs are warmed up.

Grab the circle. Rock up. Come seated. Take a moment. Roll it out. Shake it off. We're done with the warm up.

Let's move on. So going into upper body, I'm gonna say one blue spring. If you decide you want more resistance, do it on a red, if you want less resistance, do it on a yellow. Okay. Head dress goes flat. Bring the circle with you.

Bear with me. This one's a little funky. So you're kneeling facing your shoulder blocks. Now take the circle, put the pad between your ankles. You've got what I call the smile of the seat, and I've actually got these little lines to help show it. Take the circle and put it right at the smile of your seat. Reach down, grab your loops.

Now you just sit back slightly. Holding on to your loops, I'm gonna hold on around the top outside of the loop. Sholders down, bend your elbows in, extend it out. So we will add on. This should not be an instant burnout here. The reason we've got the circle back there is because it's reminding you to lift up from the core, lift up from the pelvic floor.

So there isn't sort of like that slouchy action, we all do sitting at a computer, looking at our phones. Right? We're getting muscle memory here. Either stick with the row or bend and open, sweep straight arms forward. Bend and open to the side, straight arms go forward. So it's this moment of finding lift, finding connection, and we get that pulling straps action of hugging the shoulder blades back in together. One more like this, and then we'll reverse it.

Arms in. Arms open and do this breaststroke action in around. Wants you to find your own pace, again, bigger, faster, not what we're after. Connected, controlled, definitely what we're after. On your next one, open and close. Just open and close. Ten seconds.

So it's this kneeling upright fly here. Five seconds. Everything comes down. Now slide your hands down around the middle of the loop. Do a little bit of a hinge forward.

Try not to lose your circle. Kick your arms back, bend them in. Kick them back, bend them in. So we'll work our way around the upper body. Right now, you should be feeling this in the back of your arms or your triceps.

So your shoulders are hugging together. My challenge to you is could you get your abdominals to burn here just by thinking, just by connecting into them because they are working for you. After your next one, arms come all the way down. Take one of your loops set it down. The other loop you're gonna keep, turn to face me first if you've got that option.

So rotate on your knees in the center. Now that near hand has the loop. Take the circle. One pad goes right in the center of your chest. Other hand on, other hand on.

So we're hugging the circle in toward the body. Rotate from the core away from your shoulder block, bring it back center hold. And do that again. So you twist toward the foot bar, untwist center. As we begin with this first set, shoulders are back.

Shoo abs are in. The point of this is we can't use our arms to cheat. This has to be core. Adding on to this, as you come center, give me a little squeeze in on the circle and then rotate. Arm pump in and twist keep that going.

Now I find when I add that pump in here that my core connects a little bit more. It's my powerhouse reminder. So see if that changes anything for you thinking about that. Let's just do five more seconds. Bring it center. Now both hands hold the circle, shoulders are back, twist your body toward the footbar, bring it center.

Rotating from the core, and coming back center. This is slightly more challenging position because we went away from the body. We went distal. So use that core connection you just set in that last exercise and keep it with you. Five more seconds.

Meet me in the center. Last one, your arms reach up to the ceiling, bending over the head, reach back up straight arms lower down. So you reach, bend, and you go for that halo style position here up, everything comes back down. Ten seconds. Lifting from the top of your head, shoulders staying down.

You've got five seconds. Shoe shoulder is working. Meet me down at the bottom of your next one. Alright. Let's work around the world. Keep that loop in your hand.

Keep the circle. Now rotate your body carefully to face forward. You're facing your foot bar. Now the circle goes down by your knee. Your hand is pushing on top of it. Catch a little tension with that loop.

Now step your opposite leg forward to the loop. So that means the same side that has the circle steps forward. Abs are in. You ready? Give me a little bicep curl to start. Tiny curl.

Now this is an option for sure. Keeping that knee down might be the better choice for your body today. But if you're ready to kinda play with this, hover that knee. Here we go. Fifteen seconds. Curl and reach.

Curl and reach. Ten seconds. Deep full breaths, this is endurance. Five seconds. Bring your arm down halfway hold. Little pulses down into that circle.

Pulse down and down and down ten seconds. Five seconds. Whoo. Rest carefully close the carriage. Set that loop back.

Are you burning? I hope so because I am. Turn and face the opposite direction. Let's grab the loop. Okay. So we start with the circle right in the center of the chest. Both hands hold onto the opposite pad. Here we go.

Rotate toward the foot bar, untwist, stop at the center. Do that again. Rotate and bring it back. So you know what the series looks like now. Which is always great about the second side.

There's no what if what she gonna throw at me next, you know. So focusing on the form, fine tuning that, shoulders are down, lifting from the top of your head. Let's add that pulse, center squeeze in, out, and twist to the foot bar. Bring its center squeeze in, out, rotate ten strong seconds at your own pace. Five seconds.

Meet me in the center. Both hands reach forward with the circle and twist toward the foot bar on twist center. Rotating from the core. So it's ringing the abs out like a towel. An analogy we love to use because it is so helpful to think of something in that action, getting into those deep abs, give me one more like this.

Meet me center. Now reach your arms up to the ceiling. Bend in over your head reach back up straight arms lower. Glide it up, bend in, reach up everything down. Ten seconds. Five seconds. And arms come all the way down.

Make sure to close the carriage all the way, turn and face forwards. We're facing that shoulder block. The circle goes down to your side, catch a little tension with the loop. Now the opposite foot steps forward to the looped hand, same side as the circle abs in. Let's start the exact same way as the first side. So we start to bicep curl in and down. Curl and down. We're different side to side, so make sure your balance feels solid if you're going for this next step.

If you are, hover that knee up, here we go. Curl and down. We've got fifteen seconds here. Big strong curl and reach ten seconds. Whoo. The shakes are real. Five seconds.

Halfway down. Little pulse is down into that circle. Pulse the circle, pulse your body ten seconds. Whoo. Five seconds. And everything comes down. Okay. So good news is we're done with that.

Bad news is we're not done with this workout. So close the carriage all the way. Step off. Let's lower your foot bar down completely. So stoppers come together if you've got them. Lower everything down.

We're sticking with one blue spring for this. Go grab that box. So sitting box is coming with us around. Now to set this up, put it on the edges of your foot bar and then glide it up so it's snug up into that foot bar. Holding on to the box and your shoulder lock, give it a little push.

Make sure it's completely flat. The carriage can move freely. Yeah? Okay. The circle comes down onto your box. Carefully set yourself up. Feet are up against the shoulder blocks.

Now your elbows come in to hug that circle, get a tiny bit of tension, shoulders down abs in, hover your knees, press the carriage out, bend in. Reach out. And in. Now as you do this, you could keep this with just holding a plank. You could make fists.

Whatever feels most connected for you and your body. Five more seconds. Extend everything out. Hold. Pike up and send it down. Little lift up.

And everything goes down. So you're lifting from your core, from your low abs. Five seconds. Finish with a plank hold. Hold it here for four for three, for two, and one knees down.

Now turn to face me first if you've got the option. Grab the circle, put it on one side. The other hand rotates on your forearm so your fingertips are pointing at your circle. Rotate your body. Stay on your toes side plank.

Stay there. Press down chest open. Bend your knees in and out. Bend in and out. Ten seconds. Five more seconds.

Everything goes out. Now hold. Give me a press. Down up, bend your knees in and out. Press down up in and out. That pump is into your abs. It's into your obliques.

Let's do one more. Everything goes out, hold it there, just pump that circle down, down, down. Whoo. Ten seconds, pulse, pulse, pulse, pulse, five seconds. And everything comes home.

Close the carriage. Shake it out. Roll it out. Do a little dance. Let's do the other side. Take the circle to the other side.

Elbow and forearm down. Turn the fingers to face the circle. Rotate your body to face the circle on your toes. Chest is open, bend just the knees in and out. Just bend in and out.

So you're using the circle for support You're also using it for connection, lifting up into your obliques. When your legs are straight at a pump, down into the circle bend in, out and pump. Bend in, and out. As you do this, could those hips come a little higher? Could your chest open just a bit more?

Meet me with straight legs. Hold it there. Just pump that circle down, down, down, down. Ten more seconds, lengthen from the top of your head. Five seconds. Hold.

Bend everything come back and turn and face your box. Grand finale. Take that circle. Put it right between your chest. Set the other pad down into the middle of the box.

Hands wrap around the edge to help support the wrist. Lift your knees up, hit a plank. Option number one, just hold this, work on that connection. Option number two, start to roll it back. Roll it forward.

Give me one push up. So we roll it back in push up. Flowing through this action. It's a supported push up. Which means we can get into the proper connection of the shoulder staying down, fine tune the form and actually get more out of the exercise.

On the next one, you'll just meet me back in a plank. Stay there. Lower down halfway, little pulses down. Down. Match my pace on these pulse. Pulse let's go for eight, seven, six, five, four, and three, two, and one lift up, knees come down, roll yourself out of it. Grab the circle.

Step off to the side. Moving on. Double check your head rest is flat. Carefully take the box out of that position, close the carriage, set yourself up with a short box. So we go over the shoulder blocks, but before the pegs, make sure the box is nice and even. Add on a red spring to join the blue.

So red and a blue. Pull the safety strap out and have a seat on top of the box. Hook your feet underneath and face forward. Slide your body back, get lots of tension with your feet, press your feet actively out to the side, and make sure you're hooked around the edge of that carriage. Hold on to the circle, take your tailbone under, and start to round yourself down.

Curl yourself back forward. This is all we're doing to begin. It's just finding that connection of hugging in, but keeping that big capital c curl of the spine. So we're connecting into the core heels are reaching forward the entire time. So we get length in the quads and the hip flexors. Meet me down at the bottom.

Sholders are down reach forward. Pull in. Circle goes forward. Circle comes in. So we're challenging our core not to change, not to arch or go flat. We're saying scooped in and connected.

Ten seconds. Five seconds. Hold your arms forward, lower down an inch, up an inch, down an inch, up an inch, tiny little curls connecting into the abdominals. Five more seconds. Three more seconds.

Hold it down halfway. Now your arms go up and down. Lift up and down. To me, this is the hardest one not to whip in the back. So if you're feeling a little struggle there, smaller range, but keep it going. Five seconds. Meet me down halfway. Let's figure eight.

Bring your arms down to one side, down to the other side. Reach and reach. You can imagine you're in the ocean behind me with a canoe as you do this. This is what goes on in my brain when I do exercises like this. Five more seconds.

And then bring yourself center round forward, stretch it out. Take one of the pads, find your knee and slide it up onto your quad just above the knee. The same arm from that side goes on top. You round down opposite hand goes across on top, twist slightly toward that circle and lower down and up. Down and up. So we're working into the obliques, but again, we have this tangible connection here, keeping that big shape, keeping the abs controlled.

Lower down, up, press, down, up, and press. Adjust the circle if you feel like it could be in a better spot. Never hesitate to do that. Five more seconds. Meet me down on the next one. Stay there. Little pulses down, down, down.

So you see our themes you're working into that resistance, asking our core to do that work. Five more seconds. Hold, round forward, lift up, let's do the other side. Bring the circle over. Same hand from that side goes on top.

Round down, opposite hand circles around on top. Twist toward the circle and you lower down and up down and up. That opposite heel is reaching out and away into the strap to keep that hip down. Lower down up and press the circle. Down up, press ten seconds. Five more seconds.

Now bring it down. Hold it there. Little pumps down, down, down, down, pump five seconds. And then round forward. Those always get me Okay.

So shake it out for a second. Let's do some side sit ups. Take one leg out again. Face me first if you can, just so we can do this together. Hook your other foot into the pad and lock it into place.

Bottom hand comes down onto the headrest. Start by finding your form, stack your hips, abs in, circle. You could always lose it if you're not loving it. Otherwise, hold it at your chest, and here we go all the way down and all the way up, lengthen down and lengthen up. There's just a gentle hug in on the circle throughout.

It's gonna help keep the shoulders down. So the next time you do this and your hands are behind your head or somewhere else, we've got this connection in our body we can reference back to Ten more seconds. Five seconds. Give me one more all the way down. All the way up. Meet me halfway down.

Now reach that circle up, pull it overhead, reach it up, and down. We go back for that halo final ten seconds. Five more seconds. And bring the circle down. Okay. Let's stretch that out.

Walk your hands up the wooden frame or whatever. Your frame is made of and give yourself that big old stretch. When you feel ready, no rush, start to walk your way up, catch your circle, and let's do the other side. Switch your legs, turn yourself around, and lock yourself in. We'll start the exact same way.

So bottom hand comes down. Stack your top hip on top of your bottom hip, lengthen everything out, hold the circle at your chest, little squeeze. Here we go all the way down, out and up, lengthen down, lengthen up. So you're checking in with that hug in on the circle. You're rolling the shoulders back and together. Heal is reaching out and away, lengthen from the top of your head.

So we get three extra inches of length, in our ribcage here. Down, and up ten more seconds. Five more seconds. Let's do one more, all the way down, all the way up, halfway down, holding the circle, reach it up, pull it overhead. Reach pull ten seconds.

Keep your body lengthening out. Keep your abs scooping in. After your next one, whew, unhook that circle, set it down, climb your hands up the frame, and big stretch, stretching out your pecs, your inner caustals, those muscles between the ribs, and start to make your way all the way back up. K. Abs are toasty. Step off to the side.

Let's focus a little bit on lower body now. So bring your your box down to the side. I'll come around this side so you can see me a little bit better for side one. So you're setting the box up like an extension of your carriage. So it lines up straight out from that carriage edge. Find your circle.

One blue spring is where I'm gonna suggest you do this. If you want more weight, do this on one red, more weight to me means more quad, blue tends to be a little bit more glute. So make your choice accordingly. Let's do outside foot to the front inside corner. And then your inside foot up against the shoulder block.

Hold on to that circle at your chest. Dive down. Give me a basic lunge. Bring it right back up. Dive down. And bring it right back up.

So as we begin here, you're focusing on the knee, staying over the heel throughout as best you can. Little bit of a hinge forward as you dive down. So you can keep that line of the hip and glute lengthening back the abs in and tiny gentle squeeze throughout on this circle. So we activate the upper body. Let's just do a couple more here. Diving down and back up.

Last one, go down. Hold, bend that back leg in and out. It's that same pace, glide it in, glide it out. You wanna get all the way to the stopper without crashing it. Right? So you kinda eyeball it and keep that range going. That last moment is the hardest moment because the spring isn't helping you at that point. So it's all muscular. Five more seconds.

Send that leg out hold. Could you get a little bit deeper into that lunge? Tiny pulses down. And down. And down. The carriage stays as still as you can keep it on this.

Ten seconds. Five seconds. And then come all the way up. Second set. Dive down this time, twist away from the reformer, come all the way in stand tall. Dive down, rotate the upper body.

Your hips are still squared off and even. And there's a little hug as you twist. As you come in, reach the circle up, bend it in, rotate, little squeeze, bring it in, reach out. If you don't wanna reach up, if you feel more balanced without it, don't do it. Let's do ten more seconds.

At whatever variation you're jamming with here. Five seconds. On the next one, you meet me down at the bottom, bend your leg in and out. In and out as you bend and squeeze the circle, pull the circle in, out. Ten more seconds.

I'm burning five more seconds. Bring it in halfway. No little pulses down with a squeeze down and down and down ten seconds. Five seconds, and bring it up, untwist, close the carriage. Step onto the box, step off to the side.

I like to put my circle on top of the box. Make it efficient, carry the whole thing around. Set it up, snug up against the frame, line it up with the edge of the carriage, grab your circle, and see the other side. Come up to sand, outside foot, front inside corner, inside foot propped up against the shoulder block. Hold your circle.

Here we go. Basic lunge down and bring it right back up. Diving down. Bring it right back up. So I like to start back with a simple movement, really, in any series, because again, we are different side to side.

With our balance. We're different day to day with our balance. So we allow ourselves this moment just to check-in, line up anything we need to line up. Connect our mind to our body on this side. Dive down on the next one.

Stay there. Bend your back leg in and out. In and out. So a little bit of a hinge forward. Sholders down. Length out from the top of your head length away from your tailbone.

Five more seconds. Send everything out. Hold. No little pulses down and down. And down, and down. We work the endurance into the glute, into the hamstring. Oh, five seconds.

Hold it down. Come all the way up to stand. Let's add rotation. Dive down twist away from the reformer, come all the way back up to stand. Dive down rotate away, bring it back up to stand. Twist give me that little squeeze in and all the way up.

Rotate hug, maybe add that reach to the ceiling, bend and twist, rotate all the way in, find that length in the spine and get that big moment of elongation of circulation. We're holding him on this next one. Dive it down. Stay low. Bend that back leg in and out. In and out. Let's add a squeeze of the circle.

Pull the circle. In out. This is your power moment here. In and out. Five more seconds. Now bringing in halfway, little pulses down. Give me a squeeze on that circle. Upper body is still rotated away from the reformer.

Ten seconds. Five more seconds. And untwist close the carriage. Alright. Step off to the side. Take your circle, set it down for a moment, and let's place the box back where you keep it.

So we'll bring it out of the way. And on your way back, headdress comes all the way up. Two red springs. That's all you want. Two reds.

We're going into legs and straps. So I like to bring my foot bar up for that just in case I need it for a foot, it's there. Grab the circle, lie down on your back. All the way down. Take the circle.

Set it on your abdominals. Reach back, grab both loops and place them over your feet. Take the circle right between your ankles right above the bone and extend your legs out. Meet me at about a 45 degree angle parallel legs little pulses in, in, in. So after standing, kneeling, sitting all the things here, we returned back to how we started on our backs with that footwork.

Just a nice practice for yourself is to check-in now. See how you might feel different than when you first lay down. For your legs are extending out, your knees have a slight little softness to them. Ten seconds, pulse, pulse. If you feel the back of your legs, your hamstrings here working, that's because we just did all that lunging work where we activate it into them.

They're still working for us. Hold now lower down a few inches and go a little bit faster. Squeee, squeeze, squeeze, squeeze, squeeze, in, in, in, in, ten seconds. Five seconds. Hold lower down a few more inches. And again, pulse pulse pulse pulse pulse in, in, in ten seconds.

Every time it's tighter, in, in, in. Hold, lift your legs up just shy of the ceiling. Now give me a big hug on the circle, lengthen your legs down, release 10% and lift back up. So it's a hug, lower, release and lift, hug lengthen down, release, and lift. As you're doing this endurance work here for your adductors and inner thighs, think about lifting the pelvic floor up, lifting the core up. Now reversing, go up to the top, lower down, hug at the bottom, lift release at the top, down, hug, lift, release ten seconds.

Five seconds. Bring your legs down. Flex your feet. We're at 45 degrees, bend your knees in, and frog it out. End in, lengthen out, end in.

As you bend in, your tailbone stays lengthening down and forward. So there's no tuck or lift at the top as those knees come in. That box of the body, shoulder to shoulder, hip to hip, is actively anchored into the mat. And then we get to stretch out. Powerful elongation is what I like to think of this.

On your next one, you're halfway in little pump and kick out an inch. Out an inch out and out. Let's get ten seconds like this. Five seconds. Your legs go all the way out. Point your toes one last round of pulses here in in in pulse pulse ten seconds in, in, in, five, four, three, two, one, everything comes in.

Take that circle out. Extend your legs out. We're circle free now, heels together, lift your legs up to shy of the ceiling and lengthen them back down. Let's do that a few times. After doing all that, super connected work, with the circle for the inner thighs, the adductors here.

I like to give the body a moment just to balance out, find that connection with the own muscles of the body, no prop, make sure it feels good, and then we'll turn that into a circle. So if you want a circle here, let's lift up, open circle around and down. Anytime you do, again, leg circles and frogs with the prop starts smaller after when you're circle free or your prop free, Make sure it feels okay. And if it does, then go bigger. That's what the right choice for your body is today.

I love it. At the top of your next circle reverse direction, go down around and up. Reach down, and up ten seconds. Shoe shoulders are down. Feeling strong, feeling connected.

One more full circle, legs up to the ceiling, flex your feet, reach up, hold on to the ropes or the loops, flex your feet, keep the tailbone down, and then see if you can draw your legs in just gently toward your face. Heels together toes apart, gentle bending, holding on to those loops, if that's available to you. Open both legs out toward the side, but keep a little bend in the knees. This is like happy baby. Rock side to side, massage out your lower back, your s I joint.

Bring yourself back center. Bend your knees all the way in from one final stretch. Carefully unhook your feet, close the carriage all the way, set those loops back onto the pegs. And with control rock and roll your body up, come to stand. Step your feet out nice and wide.

I always love to finish standing anchor that energy. Give me a big reach up toward the ceiling and swan dive down. Hold on to your ankles. Pull your chest down. Pull your head down.

Big stretch of the body. Ben your knees just gently and slowly roll up disc by disc, anchoring your heels, big shoulder roll up back and down at the top. And my friend, we are done. With that one. And that was a sweaty one. I'm feeling worked.

So I hope you are as well. Thank you for playing with that prop with me. It's a classic, but it's so good. So I hope you feel amazing. Again, I'm Andrea, and I'll see you for your next workout.