Full-Body Sculpting Reformer

Hey, it's Andrea. This full body workout combines the performer with some of my favorite exercises from ballet bar sculpting exercises that focus on endurance, fuse and props, and bring us standing. So you'll see some themes in this class with rotation of the hips, the trunk, endurance with those props. And I think you're gonna really love it. This is one of my favorite styles of a workout on a reformer. So what you'll need for this workout A ball and a set of dumbbells.

I'm using a set of three pound weights for this. You could honestly use nothing. You could use ones twos. I wouldn't probably go heavier than a five though, so you don't go into your neck muscles. Alright. The setup for your reformer, I've got my foot bar in the highest upright setting.

This is beginning essentially as our ballet bar. So we'll do a little bit of standing work here. All of the springs are on. The carriage is pressed all the way back and make sure you've got a sitting box nearby because we will use it at some point in this workout. Alright. Let's begin.

Grab your ball, bring it with you and carefully step inside your reformer well. Take the ball, put it between your upper inner thighs, your feet are hip distance and parallel. Hold on to that ballet bar and drop down into a seated squat position. If you've got locks on your footbar, pull back against it to open your chest If you don't, though, just hinge a little forward for me just to keep that bar where it is. Start to lower down, and up all the way down, all the way up. So we begin here with this big movement just to get blood circulating through the legs, through the body, wake everything up and connect it all in.

There's a gentle hug on that ball to keep the knees lined up over the second toe. Gloots are active on the way up. So we go down, up, active glutes, deep abs. Let's go for ten more seconds. Straight down, end up. Five more seconds. On your next one, bring it down halfway. Meet me there.

Sholders are back. We go for little pulses down and down and down. And again, if you got a locked in foot bar, lean back. Just to get that back into more of a flat position, ten seconds, down and up. Deep full breaths. You've got five more seconds.

Hold it down low. Now rise up onto your tiptoes, heels go down. Heels go up, heels go down. Have you got those little shakes? Oh, I am shaking too. Those are our muscles waking up connecting.

Strengthening ten seconds like this. So this is our footwork today. We're bringing our footwork standing. He'll stay up on the next one. Try to get a little lower for me now pulsing down and down.

And down. Ten seconds like this. Foo. Five more seconds. And then come all the way up to stand. Heels come down.

Take the ball out, hook it behind one of your knees, lock it into place, turn back to face your foot bar. Do a little hop back, flex your foot, and press up toward the ceiling. Sholders are down. No lower knee to knee. And back up, down and up.

So I think of this as our full range, down and as high as you can without your hips kind of rotating out of alignment. In, drive it up. It's that little stamp down and up. I'm not setting the pace for you. I want you to set it for yourself and then hold yourself consistent to that pace.

So we're working endurance right from the beginning here. Ten seconds in your pace. Down and up. Five more seconds. Keep that like a high little stamping pulse. Go up and up and up.

Both glutes are working here. The hamstring holding that ball back of the leg there is active. Stabilizing glute is active five more seconds. Three more seconds. Hold it up there.

Now squeeze that ball in with your heel. Try to pop that ball in, in, in, in, ten seconds, pulse, pulse, pulse, five seconds. Now let's do a combo here. Go pulse pulse kick in, in, up, down, pulse, pulse, and lift, pulse, pulse, and lift, ten seconds. That little stamp is back into the action.

Hip say exactly where they are. On your next one, you'll hold it up high. Trace little circles with that knee around and back. Little circle. Little circle.

That standing glute is starting to feel a little spicy, isn't it? It's kicking in. It's working. Five more seconds. Change direction now around and up and circle. Do a shoulder check, lengthen out from the top of your head, Five more seconds.

Hold it up high. Little stamping kick. Back back. Back on this final set. Match my pace on these.

Kick and kick and kick for eight seven six five four three two and one, bring it down. Take the ball out. Rotate to face the leg that had the ball. Come down onto your elbow and forearm on that foot bar, extend the leg that just had that ball out over the carriage. Reach the ball in your opposite hand up toward the ceiling, lift your leg up off the carriage. Now we start with a stretch.

Reach overhead, bend your elbow, bend your knee in, reach away. Bend it in, reach away. So we're going for this big side crunch. These big dramatic movements, just get that circulation flowing. We're working into the abs, the obliques here. If you wanna pick up the pace for endurance, go for it.

Ten seconds in. And in five seconds. Now reach away. The ball goes up toward the ceiling, lower your leg, tap the carriage mat and lift it up, down, up down, match my pace on this. Big lift. Let's do eight.

Up seven. Up six. Chest is open and proud. For four. For three. For two. Hold it up on one. Little circles up and around.

Up and around. You're still matching my pace on this for four, for three, for two, for one, reverse, eight, seven, six, five, four, and three, two, and one, hoo, bring it in. Dance it out. We got the other side. Turn back to face your foot bar. Lock the opposite knee in and do that little jump back.

Let's go back to donkey kicks. Shoulders are down, flex your foot, little hinge forward, and you kick all the way up, all the way down. Sam back, knee to knee, kick it back, and in. So second side here, immediately, you're gonna feel that stabilizing glute just a little bit more because we just worked it. It's connected. So you see what that first side was doing a little bit faster now.

Up and down. Both my knees are bent. Ten more seconds. Foo. Five more seconds. On your next one, your leg goes back.

Little stamp back and back and back. Maybe take a hand off. Make sure it's not that rounding forward death grip here. Chest is open. Five more seconds.

Three more seconds. Hold it up there. Now squeeze that ball in, in, in, tiny little hamstring pulses here in toward that glute. Ten seconds in, in, in, five seconds. Whoo.

Squeeze, squeeze, kick it in, in, up, down, pulse, pulse, pulse, kick, pulse, pulse, kick, ten more seconds. That stop start action really gets the muscles to kick in. Five seconds, Hold it up there. Let's circle around and circle and circle and circle ten seconds. Give me that stretch out from the top of the head.

Change direction now around and up. Tiny little circles. We're talking hip distance at widest here. Five more seconds. Three more seconds.

Hold it up there and pulse pulse pulse pulse, tiny stamping kicks. Could you get that, like, higher now? Could you get your abs deeper in here? Last five seconds. Three seconds. And then you bring it down.

Grab the ball, rotate. Let's face toward that ball. Elbow and forearm come down. Extend that top leg that just had the ball over the carriage reach up toward the ceiling with the ball. Lift your leg off the carriage, reach up and overhead with that ball big stretch, bend your elbow and knee in and reach.

Bend and reach. So we go right into the obliques the waistline abdominals. If you wanna pick up that pace, here we go. Pull it in reach. In reach. 10 here.

Five seconds, reach it out, bring the ball to the ceiling, lower down, tap the mat, and lift up down, lift straight leg pulse. And pulse match my pace for eight, seven, six, and five, four stabilizing glute is on fire. Two, hold it out there. Let's circle eight. Circle seven, circle six, match my pace on these four, three, two, and one, reverse. Eight, seven, deep full breaths.

For four three two n one. Oh, bring it in. Roll it out. Okay. I'm sweating. Let's keep going. So, no, let's get those dumbbells as well.

The carriage should be all the way back. So just double check. It's in a good spot. Grab your dumbbells and have a seat. So we're using this as a raised mat, something you might see in a sculpt class or ballet bar.

If you're on the taller side, feet probably are on the floor, if you're wanting a little bit more of a lift, like me, bring your feet up onto the inside of the frame. Take the ball mid to low back. You can always adjusted if you need to. Round back. Reach your dumbbells out in front of you.

Sholders back, lower, lift, lower down, and up. So as you start to move here, the first set. I always think it's like a diagnostic test. Right? You see how you're feeling. If you feel like you're too popped up on that, I'll bring it closer to your shoulders. If you feel like you want more support, bring it closer to your tailbone. Now as you lower arms open, curl it up. They open to lower.

They sweep forward on the lift, down, and up, down, and up. We're getting this carve out into the upper body. Always working just below the chin. So you wanna stay connected into your lats and traps. Make sure it doesn't go toward the neck. Give me two more at your own pace.

When you finish the second one, lower down and up arms reaching in front of you, tiny little pulses. You're feeling that heat, that fire in your bicep, front of the arm here. So let's add on to that. Bicep curl. Curl it up. Bicep curl, and you extend as you lower.

Curl it up and down. Try to match my pace on these here for endurance. Curl up and reach. Let's do eight lower, seven, lower, six, and five, four, and three, two, and one reach it out. Hold. Palms face in. Now take one dumbbell, stack it on top of the other, twist toward the bottom dumbbell, lower down and up.

Down and ups. We're wrapping into the obliques here wrapping around into the waist, asking our arms to work with this endurance, ten seconds, hips are squared off and even. Five seconds. Hold it up high. Now tiny twists back and back. So from wherever you were, it's just a ring out toward that back riser. 10. Do a shoulder check for me.

Drop them back and down. Five seconds. Hold it where it is. Switch the dumbbells. Twist to the other side, lower down.

And up, down and up. So now you're twisted toward that opposite bottom dumbbell. Ten seconds down and up. Five seconds. Hold it up high, tiny twist back and back. Those hips are squared off and even. You're ringing out your core. Ten seconds.

Five seconds. And then bring it back center. Cross your arms over your chest, lean back into that ball then scoop your abs in, go down an inch little flexing crunch up and down. Up and down. If your feet are up on these railings like mine, I want you to think almost like you're pushing forward and away to help deepen the abs.

Ten seconds. Five seconds. Bring it down halfway. Let's go around the world. Down around and up.

Same direction every time, curl. Down around and up. Ten seconds. Five seconds. After this next one, reverse direction, around and up, circle and up, and you can use your hands to kinda draw those shoulders back and down.

And stay scooped in with the core the entire time. Ten seconds. Five seconds. Finish in the center. Round down, reach your arms forward, little curl, up with the lift of the arm, lower the arms lower, curl lift and down, curl it up and down.

So one more moment here just to get into those abs, carve out the shoulders, lift and down ten seconds. Five more seconds. And then you bring it down. Whoo. Round forward. Roll it out. Shake it out. Let's take those dumbbells into one hand.

Then take the ball and just snug it between your reformer and the floor, get it out of the way, bring yourself carefully up to stand, facing your foot bar, feet are hip distance, bend your knees, shift slightly forward, reach your arms down, bend in, extend back, bend in, reach forward. So it's a row tricep kickback, bend reach in, back, in, and reach. Let's flow through this combo here. I love free weights so much. They're so effective. So sneaking in this one more moment here for the back of the arm is just too tempting.

We had to take it. Ten more seconds in reach and down. Five seconds. Last one, in reach it back, straight arms lower, lift it up, down, up, down. I want you to match my pace on these here.

Let's do eight, up seven, up six, five, four, and three, Two, hold it up on one little circles 10, up nine, up eight, seven, six, five, four, and three, and two, And one, reverse ten, nine, eight, and seven, six, five, four, and three, two, hold it up on one, palms to the ceiling, shoulders back, little pulses go up, and up and up. This is our final set. Try to stick with this pace here for eight, seven, six, five, four, three, two, and one. Wooo. Roll it out. Step carefully out of the well. Let's set these out of the way as well. So stack them somewhere.

You won't step on them. Alright. Take your carriage. Let's slide it back into place now. Take your yellow spring and hook it on. We're going into planking.

If you want extra support on that yellow spring, take it and hook it to the button above. Okay. So now holding on to your foot bar with both hands, carefully come to stand feet together in the center, shoulders are down, lift your heels, dive into a plank position. Now we're doing the same side together on this. So shoulders are down. Step your right foot forward on the carriage.

Push the carriage away as your left knee comes in. Now draw the carriage in as you step the left foot halfway back, close the carriage and sweep your right leg up. So it's a step forward right foot left knee to the nose. Left foot back, right leg donkey kicks. It's step in step kick in back kick. So get that groove on your body.

And just starting to move. It's fun to throw this dancer style movement in on the reformer, challenge our practice, challenge our muscles, Go at your own pace. You're here for ten more seconds. Five more seconds. On the next one, keep that left knee into your nose.

Shoulders are down. Little pulse with the knee in and in and in. Ten seconds, pulse, pulse, pulse, five more seconds. Hold it in. No, sweet, but to the opposite right wrist, open out to the left. Sweep, sweep.

Cross the body. Open ten seconds, challenging the plank abs are in five seconds. Finish with your knee in the center and bring the carriage home. Bring it down to one knee. Bring it down to the other knee. Sit back between sides.

Shake out those wrists. Get a moment of circulation. Roll it out. Let's do the other side. Hands come down onto that foot bar. Come up to stand.

Feed her together. Dive out into a plank lifting your heels. Now opposite side. Step the left foot forward. Right knee into your nose, right foot steps back, left leg kicks up.

So you go step knee. Step kick. Step knee. Step kick. Let's blow in. I always just feel fancy doing this as a little fun to the workout.

Five more seconds. Finish one more full round and meet me with that right knee into your nose. Let's pulse it in and in. Once you're there, join me with these pulses. Ten seconds.

Five more seconds. Keep it in. Now let's sweep across left wrist, right wrist, cross cross cross ten seconds. This is just a plank. You're challenging it by changing the direction of movement. After the next one, meet me in the center, bring the carriages step down with one knee, step back with the other knee, sit back. And shake out those wrists.

Feed are up against the shoulder blocks, toes are tucked under, reach back, take a hold of one of your ropes, bending in towards your side, abs are in, start just by serving a platter forward and back forward and back. Now this is gonna feel lighter than you probably do it normally. We're adding on to this. So this will progress. You could stick with this or rise up reach, bend back and have a seat. Your other hand could be wherever you want.

I put mine on my hip just to help support. You could do hand behind the head. You could hold on to your core. As you rise up, twist away from that hand, pull it back. Rise up, rotate, and bring it back down.

My hand is going straight forward in line with my shoulder. It's not rotating with my upper body. Ten seconds like this. So getting that theme of rotation with the core, the trunk, the hips. On your next one, don't twist just rise forward, hold lower and lift that arm. Shoulder height and down in front of the hip, lift and lower.

So we'll feel that elongation here right into the top of the arm. On the next one, keep the arm up high. Stay there. Now open away from your body. Sweep it back in. Open out.

Bring it back in line with your shoulder. This range does not have to be big to be effective. Keep the shoulders squared off, keep the abs in, and give me ten seconds. Deep full breaths into this. Five seconds, hold it forward, bend and have a seat.

Let's take that loop, set it back, other side. Grab the loop, bend in. We start the exact same way, setting into our bodies, stay seated, serve a platter forward, draw back in. Reach forward, and back in. So again, different side to side. So square off. Take this moment. To check-in, make sure everything feels connected.

If you're ready to roll, let's add that hip lift. Rise up reach. Everything comes back in. Rise up reach. Everything comes back in.

Now if that feels like it's maybe not the best choice for your knees, do this with pads under the knees, or don't add the up and down action of the body, just stay seated. Let's do ten more seconds here. Five seconds option to add rotation. Twist away from that hand, pull it back. The hand is reaching forward.

If I was with you in person, I'd be standing right in front of you, with my hand out like a target, and I want you to reach to my hand every time, and then rotate your core. Five more seconds. Don't twist on the next one. Rise up hold now lower scoop the air up and down. Scoop it up and down.

In the future, if you do this workout and you wanna ramp up the weight, do this on a blue instead of a yellow. So there's always room to progress returning to these workouts, which is what's so great. Our practice never slows down. It just grows with us. On the next one, your arm stays up high.

Hold it there. Open away from your body. Bring it back in line with your shoulder. Glide it open. And close. Glided open.

Close. So we're getting that great muscle memory of shoulder wrapping down the back. Your lat and trapper engaged. Let's do two more finding your control, finding your focus, and then everything carefully comes back down. Take the loop, set it back onto the peg, and carefully step off to the side. Now let's take this foot bar down one setting.

So it's still upright, but it's at your lowest upright setting going on one blue spring now. We'll go into some external rotation, a little bit of work for the glute. So headdress comes all the way down. Let's grab the box. The box comes all the way up, short box, but put it in front of the shoulder blocks.

That's gonna help your carriage glide a little bit easier. So short box in front of the shoulder blocks, one blue spring. Okay. So grab the loop that's further from your body. Take it. You're sliding it up above the leg that's closest to the foot bar. So step into it, slide it up above your knee.

And then with control step up with that knee, both hands come on the box and you rise up into a quadruped or cat cow position. The rope should be in the front of that free knee. Abs are in, lift that loop to knee to hover, then bring it forward an inch, sweep it across your body toward the opposite elbow, then open it out to the side lift, sweep across your body, Open to the side lift. This is our first variation. We're getting that secret secret sneaky work into the core, but lots of outer hip and glute shoulder stabilization So there's a lot of full body coming at you.

Ten more seconds like this. Cross and open. If you want more resistance, do this on a red spring instead of a blue, you got options. On your next one, lift that leg up to the side. Now lower down a few inches, little pulses, up, down, up, and down.

Length them out from the top of your head. Try to lift weight out of your wrists. And give me ten seconds here. Tiny lift and lift five seconds. Now bring it down just a few inches.

We circle forward up back and around. Forward, up, and back. It's not a crazy big range. If the rope touches your elbow, your forearm, your knee, make it a little smaller. I want this range to live inside the space here. The next one bring forward and reverse it back up to the side and around.

Little circles up and around. Ten seconds. Deep full breaths. Now bring your leg back in line with your knee, reset your body, hover your knee up an inch, tiny tucking pull in toward the chest, bring it back, knee to knee. Tuck, pull in, and back. It's a tiny contraction into the core ten seconds.

Five seconds. And then set everything down. To come out of this step back with your free leg. Take a hold of that loop, carefully slide your leg out, close the carriage, and set the loop back onto its peg. Bring yourself on.

We're still facing the same direction. Kneel with your leg up against the box, elbow and forearm come down. Other hand on top is just stabilizing. Lift your leg up and put it onto the foot bar. So, again, you're still facing the same direction. Extend out to a straight leg.

Now take your body, lift up. I want you to think this is like a side plank. Shoulders are back, bend and straighten this leg. So this this is the foundation of this movement. It's a simple movement, but there's so much going on.

We're lifting from the core. We're watching that we're not rounding forward. Let's get away from looking at our phones, binge watching Netflix, all of the things here, open up your chest, add a little jump if that feels like a good option for you to add that plyometric ballet floor work here. If you're gonna do this, eyeball the foot bar the entire time, point the toes and land toe ball heel. You could stick with this or add a little kick up down landed. Kick it up down aim and landed.

Ten seconds. Five seconds. Bring it home. Close the carriage all the way. Take your top leg, extend it out.

Open your chest. Lower little pulses up, down. Up down. We returned to what we did in the beginning with that standing work here. We're progressing it by building upon it here. Ten seconds, up and up, maybe reach that top arm up to the ceiling, five seconds, and then bring it down.

Alright. To get out of this step back, carefully step back one foot at a time. Roll it up. Let's walk around and do the other side. So bring yourself around to face your box. Take the loop that's furthest from you. Step it in and slide it above the knee that's closest to your foot bar.

Catch the tension, that looped knee comes up first, hands come on the box, and you climb all the way up. Meet me in that quadruped position abs in, hover the looped knee and inch off the box bring it an inch forward of the other knee and sweep across to the opposite elbow, open to the side. Swe across, open to the side. So getting this movement into the hips, the pelvis, getting that moment of circulation, strength, stability. Second side, fine tuning form here.

Both hands are equally pressing down. Abbs are scooping in and lengthen from the back of the neck. So again, we're resisting the urge to jut the chin forward and drawing up into that proper alignment. Five seconds. Lift your leg up.

Lower down a few inches. Little pulsing lifts up, down, up and down. And make your breath be heard here. It's gonna help keep you out of your neck. I know for me, I tend to hold my breath on endurance movements, so that's why you hear me getting really noisy in moments like this.

Five more seconds. Bring your leg down. Let's circle forward towards your nose up back and around. In open and around. So it's only that moving leg circling.

Everything else is stable. It's connected. Ten seconds like this. Five more seconds. Give me a shoulder check.

Down your back. Bring your knee in and reverse it. Back lift up and around. Back lift up and around. Ten seconds.

Five seconds. Bring your leg back in line with your hip and draw the knee in towards your nose. Bring it back. Give me that little round, scared cat here. In and back ten seconds, five seconds, and everything comes down. Carefully step back with the free leg first, Take the loop and pull your leg with control out, hook it down. Okay. We're still facing the same direction.

So bring yourself on kneeling. Elbow and forearm come down like a side plank. The opposite top leg comes up. Press out first. Hold that. Then open your chest.

Lift your abs and obliques. Make sure you feel connected here. Start to bend and straighten your leg. So already, just adding movement to a side plank is a big challenge. So stick with this option number one, or eyeball that foot bar, eyeball your foot, add a little jump straight out and land.

Jump and down. So you watch it the entire time, land toe ball heel. Option to add a little kick, kick it up down point to land. So as you start coming in, that leg should already have returned from that lift to its original position. Ten seconds.

Apply a metric, endurance, and cardio for that glute. Give me one more and bring it back home. Close the carriage. Extend that top leg out. Open your chest.

Lower let's lift that leg up, down, up, down, lift, and lift for eight. Seven, six, five, four, and three, two, and one, hoo, bring it down. Carefully, step yourself back. Roll everything out. Shake it off.

Okay. So let's go into some bridging work to wrap this all up with our lower body. Take your foot bar completely flat. Everything goes down. I want you to add on every single one of your springs. So we load this carriage up.

Again, so essentially, this is like our mat. This is our floor. Let's go grab your ball. Bring your ball and bring your dumbbells. So the dumbbells come with you.

I like to just set them on either side of the box so they're there. They're easy to grab. Now have a seat at the very front edge of the box. If you've got these little stoppers, slide them to the edge so they're out of your way. Set your heels on the frame, your toes on the footbar, ball between your knees, grab your dumbbells, and in one piece, lift everything up.

Once you're there, you can walk your feet up if that feels more comfortable to wrap around on the arch of your foot. Dumbbells go on your hips, hugging the ball, tuck the tailbone under. Start to lower your hips down, and drive them up, lower down, and drive up. So I wanna your head completely on the box. If you feel like you're hanging off a bit, slide down for me. And this connection in of the dumbbells is just giving a little extra weight for the glutes to have to work against.

So make sure it feels like it's in a comfortable spot, not pushing into your hip bone. Ten seconds. That ball's connecting us into the midline, into the glute. Bring your hips up high. Now lower down a few inches, little pulses up, down, up down, lift and lift. Match my pace on these. Whoo. Again, we're going for endurance.

Let's go for eight, seven, six, five, four, and three, two, hold it up on one, reach the dumbbells up toward the ceiling. Open your arms as your hips lower. Everything sweeps back up. Open lower, sweep back up. Open to lower, lift to hug.

It's down, end up ten seconds down, and up. Five seconds. Everything comes up. Hold. Now bend your elbows over your head. Do a little lower of the hips.

They both drive up and down. Up and down. So we're working into that hamstring glute connection or what I call the smile of the seat. Little tricep pump here. Ten seconds. Five seconds.

Hold it up high. Bring your hands back to your hip bones. So remember that around the world we did. For the core, we do it here for the glutes down around and up, circle around and up, circle and lift. At the top, drive up and under, down, and up ten seconds.

Shoo. Down, end up five more seconds. Change direction at the top. A round up hold. Down up hold. Ten more seconds.

Five more seconds. Meet me up at the top. Stay there. Pull sit up, down, up, down, tiny, and quick. Match my pace on these if you can for eight, seven, six, five, four and three and two second set of eight, eight, seven, six, and five, four, three, two, third, and final set, eight, seven, six, five, four, and three, two, and one. Whoo.

Roll it down. I have sweat rolling toward my face. Take all the props out. Carefully step off to the side. Let's set everything out of the way where we won't step or trip on it.

I'm gonna put mine right in the front here. Let's get rid of the box. Box comes all the way back, set it out of your way. Okay. Head dressed.

You can lift all the way to the upright position. Set yourself on two red springs for leg circles and frogs. I like to bring my foot bar up to the middle upright position You don't need to. You're not gonna use it, but it's nice to have it there in case you want it. Lide down on your back. No props for this.

Big surprise for me. Let's take those loops and put them around your arches. Arms by your sides, heels together toes apart, extend your legs out to 45. Hold it there for a beat and just find that great length in your body, bending, and extend out. So we go into a classic frog here.

Heels are actively hugging together. So you get that good connection, that traction almost of the hips lining up. Arms reaching forward and down. Maybe the shoulders don't even touch the shoulder blocks because you're lengthening so actively forward with those fingers. Just a couple more here.

Extend your legs all the way out. Go for big circles up, open around and down. Taking a moment to reset the body, cool the body down. And going just shy of 90, circle around going as low as you can today without your back, trying to change position by arching or compromising that great neutral form that you've got. On the next one, your legs come up toward the ceiling and reverse down, open, around, and up.

Big circle sweep around and up. Finish with your legs at a 45 degree angle. Bend your knees in. Reach through hold on to the loops Give yourself a gentle stretch. Pull your heels to your seat maybe rock side to side because it feels so good.

Holding in the center, both legs open out to the side. Now we'll go for what I like to call the broken doll stretch, bend one knee, flip and tuck your toes under toward the floor, that knee points forward. If you can still hold on to that straight leg rope, do it. And in this position, it's gonna tell you a lot about what's going on in your body. I don't want you to try to push or force anything.

So think tailbone under slightly, knee reaching out in a way, but if there's an arch in your back, That's totally fine. This is a tight position, which is why we're stretching out the hamstring, the quad, the hip flexor, all the things. Take a deep breath. One more deep breath in this position. Reach down.

Find to that rope, carefully open that leg back to the side. And bend in the other side. Bend, tuck your toes under and point your knee forward. Hip down. Again, stay there. I like to hold on to my straight leg rope. I like to take my other hand and cue it onto my own hip just to kind of guide that position, stretch down the quad and take a deep breath in and exhaling. One more deep breath in. And exhale.

When you feel ready, reach down, find that rope, open back out two straight legs to the side, bend your knees in heels together. One last big stretch. And when you're ready, unhook both feet, close the carriage, hook the loops back onto your pegs, and rock and roll your body all the way up, come seated. Sit with your feet on the floor. Let's anchor and ground ourselves before we are done together today.

Reach one arm up over your head. Take the other hand to your heart. Till your ear to your shoulder. Pull the skin of your chest down, and then jut your chin just gently forward. This is a nice stretch to do when you've been planking or working with dumbbells, stretch out the SCM, the neck muscles.

Everything comes back up. Let's do the other side. Opposite arm goes over. Opposite hand to the skin of your chest. Till your ear to your shoulder.

Give it a little stretch of the skin and jut your chin forward. Breathe into that for a moment and carefully bring everything upright sitting tall, sitting proud. My friend, you are done with this workout today. Great job. Thanks for playing around with all of this with me, and I can't wait to see you for your next workout.