Full-Body Strength Flow

Hey. It's Andrea. Today, we're flowing through a full body routine that challenges different styles and angles of resistance. We'll be using a set of dumbbells here to add bone density, muscle strengthening, and fuse in some contemporary themes while keeping the classical integrity. So the setup for your reformer, we're starting with footwork. I want your foot bar in that middle upright position. All of your springs are on, but As always, if you wanna start a little bit lighter, just take the yellow spring off and you're good to go.

Headressed is all the way up. Make sure you've got a sitting box for this workout. And I've got long loops attached for this. No handles needed. Okay. Grab your dumbbells.

I'm working with three pounds. I would say anywhere in the range of one to five is a good amount of weight. Okay. Lie down. Let's begin. All the way down on your back. Start on your toes, heels together toes apart, and bring your arms up, bend them in like goal posts.

Extend your legs out straight as you reach your arms up toward the ceiling and bend everything back in. Start to flow that out and in, taking deep natural breaths, starting to connect into your body, and find a pace that's working for you, same pace up, same pacing. As you bend and you'll feel this nice stretch opening up your pecs in the front, shoulders drawing back and together, waking everything up here. And we've got about ten more seconds here. All the way up and all the way down.

Five seconds. Everything goes up now, bend everything in halfway, just the legs pulls up and down. Up and down. So those arms are holding this static position. If you wanna add a little bit more as you push up, little pump of the arms, up and down.

Punch and punch. Let's do ten seconds here. Five seconds. Go all the way out straight, and everything comes back in. Walk up to your arches feet together, wrap your feet over, bend your elbows in by your sides and reach everything up and everything in. Flowing through this, palms are facing each other.

So for this series, I like to think the arms are almost matching the position of the legs. We go turned out, then we go in parallel. Straight up, end in. Active heels hugging together. Active inner thighs.

Ten more seconds of this. Five more seconds. Everything up, everything in little pumping punch, go up, down, press, and press. So we're feeling that heat working its way through the quads, working through the biceps and the arms. Ten seconds. Tiny punch and punch and punch.

Five more seconds. Go all the way out straight. Everything comes back in. Take your heels to the corners of the footbar. Flex your feet. Open your arms out to the sides.

Press out. Give me a big bear hug up and open everything wide. Bring it home. Hug bring it back. So these different positions with the arms are helping to not just warm up the arms with the legs. It's like that double footwork connection here.

But it's also stretching out these slightly different angles on the upper body. Ten seconds. Scoeping the abs in and up, working against the weight of the dumbbells. Everything goes up. Hold it there. Bend your knees in.

Now just the legs do little pumps, up and down. Up and down. Your heels are pressing forward and away. Ten seconds. Arms get this static hold here. Five seconds. And let's go all the way out straight and bring everything in.

Now walk your toes together in the center. Reach the dumbbells up holding on tightly there. Push out to two straight legs. Lower one heel, give me a tiny bend of the elbows over your forehead. Everything goes up and alternate.

The other heel goes down a little bend of the elbows and press it up. Start to pick up your pace if you feel comfortable and ready. So we're stretching out the calves, the ankles, building support and strength there, while getting this moment just for the back of the arms, the triceps. Ten seconds. Five seconds give me one more each direction to be even, and then bend your elbows and bend your knees and bring it all home.

Take the dumbbells into one hand, carefully rock and roll your body up, come seated, And let's set up for a bridge. So I'm gonna say two red springs. If you want more support, two reds in a yellow, if you want less support, a red and a blue. Head rest is flat, bring the dumbbells with you and lie down on your back. Take those dumbbells onto your hip bones.

Let's go hip distance and parallel. Tuck your tailbone under and lift your hips up toward the ceiling meet me there. So first thing, draw the shoulders down. Draw the upper ribs down and drive the tailbone up into that weight. Start to lower that shape down and lift that shape up.

Lower that shape down and lift it back up. Now your range might be different than my range. It's whatever range you can do while keeping that position, that tailbone tucked under. Carriage is staying into the stopper here. Lower and drive up into that work.

We're getting the major part of the glutes here, the maximus. Phew. On your next one, keep it up at the top. Lower down an inch or two. Little pulses up down, press and press. And while I do this, I'm pushing down with my hands into my hips just gently to keep my chest open and keep challenging my glutes with this added weight. Ten seconds, press and press five more seconds.

Keep everything up at the top. Now push out about halfway. Draw the carriage in hold. Your hips go down up. Press it out, hug it in, and lower down up.

Keep this going at your own pace. Maybe start to increase the range if you feel like you can keep that tailbone tucked under. And just a couple more. Whoo, down up. Back of the legs are heating up.

After your next one, you're just meeting me in all the way at the stopper. Draw the carriage in little tucking pulses up, down, up, down. Match my pace on these. Give me eight, up seven. Six, five, four, and three, two and one, roll down rest for a moment. Reset. Now lift your hips all the way up.

Reach your arms up toward the ceiling and extend one leg up toward the ceiling. That leg lowers down over the foot bars. Your arms go back. And then they pass each other, touch the dumbbells to the mat. They pass again, and they sweep past each other.

Flow at your own pace, challenging that stabilizing hamstring, like crazy here. Ten seconds. Hips are squared off and even. You've got five more seconds. After the next one, everything reaches to the ceiling, little pulses again. Give me up down, lift, lower, eight, seven, six, five, four, and three, two, and one foot down, say up there if you can.

Take a break if you need it. Otherwise, the other leg comes up, and here we go. That leg lowers the arms go back, and they pass each other. Reach away and reach away. So it's this flowing consistent pace The focus is hips squared off and even abs scooping in and up. Ten more seconds.

Reach and pass. Five more seconds. Everything reaches away. Everything reaches to the ceiling. Lower down little pulses, up, down, up, down for eight, seven, six, five, four, and three, two and one foot down, bend your elbows in, and roll your way down. Set one of your dumbbells down to the side, reach back lift your head rest all the way up.

Slide yourself an inch or so out of the shoulder blocks. Let's take the dumbbell, put it between your ankles. So you're holding on tightly there. Extend your legs up. And if you don't feel comfortable with that, do this whole series without the dumbbell.

Head and chest up, hands behind your head. Start to lower your legs down and lift them right back up. Lower them down. Chest is actively curled up right at your sternum here. Straight down, and put an imaginary zipper right below your naval, zip that zipper to lift your legs back up.

Couple more like this. Holding on with those feet. So we get work in those arches. We're building strength there. We're turning out to stay out of the hip flexors and focus on the core.

Lights come all the way up, stay. Now rotate to one side. Your legs lower down. And they lift back up. Lower down hips are squared off and even.

Upper body is ringing out. Five more seconds. After the next one, keep those legs up at the top, rotate to the other side and same thing lower hinge back up. So doing a movement, we've done a bunch of times most likely. Right? We've done lower lift, but we're challenging it just slightly by adding this tiny bit of weights we progress our practice, challenge our muscles, everything comes up, square off carefully bend in and take that dumbbell. Give your hips a rock side to side.

Nees and curl your head and chest up, legs to the ceiling, lower one leg in a scissor, and take that dumbbell behind that closer leg. Little reaching crunches up an inch up an inch. Ten seconds. Lift and lift five more seconds. Hold. Cesar switch your legs.

Same thing. Little crunches. Up and down. Whoo. Ten more seconds. Five more seconds. Hold it up there.

Now scissor switch, pass the dumbbell through your legs and through and start to pick up your pace here. Switch, switch, switch switch ten seconds. Five seconds. When you're even with both legs, you made it bend it in, give it a quick wiggle side to side. Do another check, make sure you got about an inch of space between your shoulders and the shoulder blocks.

Table top your legs, curl your head and chest up, take the dumbbell behind your head elbows are wide. Extend one leg out, rotate toward the bent leg crisscross. Here we go. Swicked your legs and twist twist twist. So you're ringing out the upper body. Give me as much rotation as you can here.

Staying high throughout. Fifteen seconds over and over, over ten seconds. Five more seconds. And when you're even, you are there. Give it that wiggle again and set the dumbbell down out of the way.

Okay. Abs are firing. Let's keep going with them. Reach back. Grab the loops. Arms up to the ceiling. Table top your legs.

Give me that simple arm press down to your sides and lengthen your arms up just shy of the shoulder. Keep that tension and you're right back down into it. So always starting like this. This is such a good moment to check-in with the body. See if your shoulders feel even.

See if your tailbone is lengthening down and forward. No option to add that curl up. Lower your head, lift your arms. Big act of curl up. And right back down.

Your fingertips are reaching forward past the edge of the mat. Option to send one leg out as you curl up, bend that leg back in as you lower. Alternateating legs reach and bring it back in. Now you could stick with this, or one leg above the foot bar, one below, pull it back in, alternating which leg is on top. I call this the little alligator chomp.

Reach and bring it back. Let's do ten more seconds like this. And if you're doing my alligator chomp here with me and your back feels like it's arching, bring both legs in position. Just stay above the footbar today. Whoo. One more each side.

When you're even, you made it, bring it back, wiggle it out. Arms say up to the ceiling. Your legs up to the ceiling. Curle up your arms lower one straight leg lowers. Everything comes back.

Curle up drop the opposite leg down. So it's like your arms reach that leg down and lift that leg up like a ventriloquist. Everything up. Always option to do this with your head down. You just probably wouldn't go quite so low with your leg, so your back doesn't even try to arch on you.

After your next one, bend it in and give it a wiggle. Okay. Let's take those loops and set them back on the pegs, knees into your chest, little rock side to side, and rock and roll your body all the way up. Okay. Come off your back, shake it off. Let's go on one blue spring now.

One blue spring. This is her single arm work. If you wanna try it with one red to go heavier, you could. I'm starting on a blue. Let's take this foot bar down to its lowest upright position. Headressed, let's keep it up and grab the box.

So we'll set up a long box here lengthwise, right on top, of your carriage. Grab a dumbo and bring it with you. So if at any point, you don't wanna use the dumbo, you just set it down onto that crease of your headrest and you're good to go. Bring yourself up onto your knees facing toward the headrest. Note take the dumbbell, put it down in front of you, grab the loop, put it in your hand, and grab the dumbbell.

So we're going for bone density here. Square off arm to the side, start to press your arm back and resist it forward. Straight back and forward. So a single arm press one of the best, most functional movements in my opinion on the reformer. Here, just by changing the angle, bringing us up on the box, changes how the muscle connects just slightly, adding in that dumbbell, whatever pound you chose, is really building that muscle tone and progressing your practice.

It's a great challenge. Let's do ten more seconds here. I want your abs still firing. So think about scooping in and up the entire time Press your arm back, bend at the elbow, kick it back, bend it in. Kick it back, bend it in. If you feel better rising up to your stabilizing arm, fingers do it.

If you feel better going flat, do it. Always prioritizing that form, shoulders back and together. Let's do one more kickback here. Lower that arm all the way down. Now, fun. Flip your grip.

Square off straight arm back, straight arm forward. Reach it back. Resist it forward. This position is less natural for us. It's way more challenging.

You should be feeling the back of your arm, which is your tricep. So lean into it. That's what we're targeting. That's what we're connecting. Take deep breaths to maintain your endurance. On your next one, hold it back.

Bend at the elbow and kick it back. Bend. Kick it back, bend it in, lengthen out from the top of your head, lift from the back of your neck. Five more seconds. And everything lowers down.

That dumbbell really changes that one. Relax for a moment, and let's do the other side. Let's knock it out. So take your dumbbell and take your loop together. So square your body off, and here we go.

Straight arm back. Straight arm forward. So you're high fiving the ceiling here. Palma is facing up. And you know what this series looks like now.

So if it felt More natural to be popped up slightly. Do it. If you feel that support with the hand flat, do it. Ten more seconds in this variation. Raching and resisting. Five more seconds. Reach that arm back, bend at the elbow kick it back.

Reach and bend. Elbow hugging in towards your waist. Abbs are scooping in and up. You've got five more seconds. And you lower that arm all the way down.

Flip your grip straight arm back, straight arm forward. And when I say straight arm, there is a softness to that elbow. We don't wanna push from the joint. So if you feel like, you know, your arm's not totally straight, that's exactly what I want. Saying connected to those muscles.

Reach your arm back, bend and straight. And let's go bowling. Kick it back. Bend it in. Kick it back. Bend it in. Ten seconds.

Reach end in. It always feel really powerful, even though this is really connected. I feel strong doing this. Just always empowering after the next one lower it all the way down. Let's take that dumbbell. Set it into the crease between your headrest and the box. Take your loop and set it down.

Now lie down on your stomach. Line your shoulders up with the shoulder blocks. Open your legs out as wide as your box. Make sure you're right in the center and then slide your legs together. Hold on around the middle outside of that loop.

Open to a t position and reach back to your hips, open your chest, and open wide to the side lower your chest. Tea pull. Go at your own pace. So important in our practice, one of the things I love most about Pilates is we get these great moments of extension in the spine. We do so much rounding forward in our lives. We really balanced it out here in our practice.

Let's do ten more seconds, lengthening forward from the top of your head, reaching away from your toes. After your next one, you are there. Opening to the side, lowering your arms to close the carriage and hook the loops back. Now hold on to the wooden frame. We're walking up to grab the top of your risers If you've got tower bars, hold the side of your tower. Okay.

Here we go. Quick, walk up, up, up, up, up. Holding on, if you've got risers like me, thumbs on top hands on the side, shoulders are down, bend your elbows, do a row in, and extend out. Row it in. Extend it out. So big active muscular pull up and resist with control shoulders down. Hugging in.

And down. They're like superman pull ups here. Ten seconds. Getting that muscle memory of shoulders staying down the back. On the next one. Hold it up there.

Stay there. Little pulses up and up and up. Whoo. Ten seconds. Whoo. Working that endurance. No relief from the springs. Five more seconds.

Hold it up on the next one. Stay there for four. Stay there for three, two, and one. Extend your arms out straight. Hands to the side. I like to lift my feet up at this point. And walk all the way back. Alright. Close the carriage completely.

Step off to the side. Face your box. Hold on to the box. Give me a tabletop stretch here. Flat back. So we follow that extension with a little flexion, maybe rock your hips side to side, and then bend your knees and roll yourself back up.

Okay. Let's take this box down to the floor now. So walking around dumbbells can just come out of the way. To start, I'm gonna set mine right in front of my reformer, and I'll grab them as needed. Take your box down to the side. Now just like we've done with other exercises, I want you to line it up just with the front of the carriage.

You've got options for springs now. We're going into sort of a personal training style series. If you wanna go more for that fluid movement, do this on a yellow. If you wanna go for more cardiovascular hit and power, do this on a blue. So those are your spring options.

Grab one of your dumbbells. And come up to stand on the box facing toward your headrest. Reach down. Get that loop that's closest to you. Take that hand and hold on to your shoulder block.

Now we have the outside foot in the front inside corner. The inside foot steps back onto that low upright bar. Bring yourself all the way up to stand. Bend your dumbbell in by your side. Reach that loop out in front of you.

Lean back, catch a little tension, then do a squat row, rise back up reach, squat row, and reach. Tail bone is just slightly curled under, so there's no crazy big arch in your back. And you're working at your own pace for the series. Try to keep it going for consistency. Now as you row, punch forward, pull it back.

Punch and in. Punch squat, pull it up stand tall. Ten seconds like this. Back leg should be feeling that work in the quad. Five more seconds. Hold it down low.

Now alternate punches here. Punch, punch, punch. Ten seconds. Five seconds. Everything comes back up. Take the dumbbell, put it on top of your loop. Again, hinge back slightly.

Give me a little bend of both knees. Going for your deadlift, hinge your body forward, reach your fingers towards your big toe, and then lift your body up a little pull on that tension. Again, you hinge forward. Flat back reach down, down, down, lower body stays the same as you rise back up. Let's flow through this here.

The heavier you go with your reformer spring for this, Really, the more intensely you're going to feel this hamstring and glute burn. So just a little bit of information for your practice next time you do this video, that's one great way to progress your springs as you come back to this workout. One more time hinge down halfway. Hold it there. Now little pulsing reaches down and down and down. You're lengthening out from the top of your head. Shoulders pulling down your back.

Ten seconds. Five more seconds. And you bring it all the way back up. Now release the dumbbell from your loop. Put your looped hand on the shoulder block. Step onto the box and step forward.

Have a seat. Now going into biceps, you could stick with what your spring is. One yellow will be a little lighter if you wanna focus shoulders back and down and you feel like you're struggling a bit. Okay. Feed her down. Hold the dumbbell and the loop. Round yourself back halfway.

I like to start with my free hand under my arm just a tabletop curl and resist it out. Big curl and out. So, again, as you're doing this, if you feel shoulder or elbow joint, do this on a yellow. Ten seconds. Maybe take that free hand behind your back, behind your head. Five seconds. Going for this extra bit of power here.

And everything comes back up. Take the dumbbell. Slide it just out of the way. I like to put mine under the well so I don't step on it. I'm going to suggest one yellow string now if you're not on already. Take the loop, slide it up above that closest leg to the reformer, lie down on your back with control.

Needs come in, hands behind your head. Extend the free leg out to 45 degrees. Start by pulling that loop to loaded leg in towards you and then seamlessly switch your legs and switch and switch. So gazing down towards your core, keeping that engagement in and up elbows are wide. Making sure you're breathing here.

The next time that loaded knees in, twist to it, and crisscross. Here we go. It's a tiny movement, and you will most likely feel the frame of the reformer. So I want you to focus more on the up and over versus big crazy twists here. Ten seconds over and over and over. Five more seconds.

One more each direction to be even. Everything bends in and with control, rockup conceded. Slide that loop off. Hook it above your elbow. Rotate to face away from your reform.

Let's do some side sit ups. Extend the top leg out, flex your foot. Start by getting this looped hand behind your head. Hold on to the box and lengthen your body out ribs and abs in. You could start by lowering and lifting with this support. Just get this, monkey, your position into your body.

If you feel ready to take both arms up, let's do it. Hands behind your head, lengthen down, and hinge back up. So doing side sit ups in this position does challenge our practice. Right? So we're getting the support on the way up, but we have no strap for the foot. So your glutes active. Your abs are kicking in in a new way. And we're getting that length out from the top of the head.

Let's lower down halfway. Meet me there. Rotate to face the floor, untwist face the side, and do one lower lift. Rotate floor, center, lower and lift. Ten seconds here.

Thinking about that ringing out action. One more time. Twist, untwist, lower. And lift. Everything comes back up. Slide the loop all the way off, set it back. Now going around the world with our practice your turn and face forward on the box, your hands cup around that outside front corner. Your feet come up heels together toes apart on that closest shoulder block, lift your knees, hit a plank and meet me there.

So you're pressing the box away, start to pike everything up, and lengthen everything back down. Everything comes up scooping in, in, in, and lengthen back down. Ten more seconds like this all the way up and lengthen back down. After your next one, you'll meet me in a plank. Stay there. Bend your knees in and out.

In and out. Your upper body is facing that front corner of the box. Lower body is coming straight in and out. So you should feel a little bit like a pretzel here. Five more seconds. Three more seconds.

Lower your knees. Draw a carriage home and turn to face your box. So again, playing with these different angles of resistance, hold on to the outside edge of the box. You should kneel about in the middle of that box space. Press the carriage away, let your hip dip down, then lift from your core and obliques drop back in.

Pressing away, your knees stay stacked. Top knee is on top of the bottom knee. So shoulders don't change. Hips to knees. Get all the action here.

You could stick with this, or that top leg extends out in a kick, and you pull it back in. So we're taking away one of our points of connection here to challenge the upper body stability. Five more seconds. After your next one bring it in. Now final part of this, you could stick with what we were doing or walk your toes in.

Tuck them under. Lift your knees up. Press the carriage out to straight legs. Look toward the shoulder blocks. Pull it back in.

Press it out. Pull it back in. Ten seconds. Five more seconds. Everything comes back, knees down, uncurl your toes. Slowly sit up, roll it out. Let's do the other side.

So it's like the best phrase and the worst phrase in Pilates is second side where we're almost there. So take your box up and around, set it up, line it up with that front edge of the reformer. I'm gonna come around and get my reform my dumbbell here out from under the reformer, so I don't forget it's there. Now we're going back to your deadlift. So if you were on a blue spring, put yourself back on a blue. Otherwise, you're good to go here, come up to stand, facing your shoulder blocks. Reach down, take the loop into your near hand, hold on to your shoulder block.

Outside foot goes to the front inside corner. Inside foot reaches back to find that foot bar. Rise up with control. Take the dumbbell, bend it in at your side. Here we go.

Squat pull. Resist it out. Pull it in and out. So shoulders are staying back and together. Abs are scooping in and up.

Ten seconds like this. Hug it in and out. Five more seconds. Now add a box forward and back. Pull punch, bring it back.

Punch that dumbbell as you squat. Reach, bring it back ten seconds. Five more seconds. Hold it down on the next one. Stay there and alternate your arms. Reach and reach and reach.

Getting that heart rate up, challenging the endurance hold of this movement. Five more seconds. And everything comes up. Take that dumbbell. Glue it to your loop.

Let's go deadlifts hinge back slightly. Little bend of both knees. Now hinge your body forward. Reach for that big toe and hinge your upper body all the way upright. Legg stay the same hinge forward, lengthening off from the top of your head, and zipper from the back side of your body all the way up.

Think about your midline activating here, inner thighs hugging toward each other, even though those knees are in line with your hips. Everything zippers back up. One more time hinge down. Stay down there. Now little pulsing reaches down and down and down. Ten seconds. Five seconds.

And everything comes up. Take your hands, separate them. Hold on to the shoulder block. Step onto the box and step down. Have a seat.

Going into your bicep curls. If you wanna go heavier, Say on the blue. If you wanna go lighter at this point, go on to a yellow. Square yourself off, reach the dumbbell and loop out in the same hand, then scoop your abs in round back. Again, maybe that hand table tops under your bicep. And you curl.

Big curl in, and out. Chest is proud and open on this. This is a functional moment. To do a movement, we all know, but we change the angle of resistance. We change the weight in which we're doing it continuing to progress our results and our practice here. 10. Maybe take that hand behind your head, maybe get a little lower.

Five seconds. And everything comes all the way back up. Again, let's take this dumbbell and just get it out of the way. Put it underneath the reformer. Go on the yellow if you're not there yet. Just one yellow. Slide the loop up above the leg closest to the reformer.

Slide toward the front of your box. And with control, lie yourself down. Draw your knees in toward your chest. Hands behind your head. Chest up high.

Extend the free leg out to 45. Draw that loaded leg in, scoop your abs in. And then seamlessly switch your legs and switch, we go back to that single leg stretch here. So using one loop only here helps to get into the obliques on that side But it also is such a good mind body practice to find balance just by thinking about the connection. It's as if we've got two loops on.

Nothing changes. Right? Turn it into crisscross. Twist side to side. Over and over. On this crisscross, the focus is staying up versus a big active rotation. Ten seconds. Five seconds.

Everything comes in. Carefully rock your body all the way up. Slide the loop off. Let's go for side sit ups. Slide it up above the elbow of the arm closest to the reformer.

Rotate to face away from your reformer. Top leg goes out straight, flex it, front leg hooks around. Let's start with your hand on the box again, and take that looped hand behind your head. Start to lower down and lengthen back up. Lowering down, and back up. I always love starting my side sit ups with one hand down for support just to set the form, check-in with the body.

Now option to bring both hands up and lengthen down and up. Go with a controlled pace on this. And if you feel that top outer glute, that medias getting that work, maybe even that little cramp y feeling, it's because we are working that stabilizer big time. So make sure your core is balancing it out as well. Meet me down halfway.

Hold it there. Rotate your body to face the floor. Untwist center and lengthen down a few inches, up a few inches. Rotate floor. Center.

Down, and up. Just a couple more focusing on that ringing out, that length from the top of the head. Twist, untwist, lengthen down. Give me one more on your own pace. And when you're done with that, carefully bring yourself up. Slide the loop off your arm and set it back.

Turn and face forward. Again, going around the world here. Let's go for that planking set. Hands, cup around that outside front corner, and your feet step up against your shoulder block heels together toes slightly apart. Abs in, lift your knees and press all the way out. Scooping in, let's go for that pike.

Everything comes up and lengthen everything away. Everything lifts. And lengthen away. I like doing this at the end of a workout because it is every single part of your body working, even your mind body connection, hyper focusing in. On control, on balance, on connection, lower all the way down, meet me in a plank, bend your knees in, and extend it out. See, we go for this little pretzel action here.

Gazing down at that front outside corner lengthening out from the top of your head. Ten more seconds in and out. In and out. Five seconds. Give me one more. Finish the exercise and then lower your knees, close the carriage, turn to face your box.

Hands hold on around that outside of the box kneel right in the center. Scooping in press the carriage away, dip your hip down toward the springs, and lift right back up. And again, dip down, top knee stays stacked on top of the bottom knee. So not only are we working the upper body stabilizer muscles here in the core. We get this nice stretch out down through the side body, even down into the hip.

This feels really good on me right now. It's my driving side, getting that stretch. Option to add the top leg. Kick it out as you push away. Everything pulls in from the core.

Kick it out and pull everything in. Couple more moments here, stick with either of those variations, whichever one you're feeling today, and give me one more. Everything comes back in. Walk your toes in and tuck them under. Scoop in, prep your body, hover your knees, grand finale.

Here we go. Kick it out to straight legs and pull everything back in. Kick it out. Pull everything back in. Ten seconds. Whoo. Arms are on fire here.

Kick it out. Pull it back in. One more. One more. Reach everything in and knees down. Whoo, sit back, shake it out, roll it out, and carefully step off to the side.

Alright. Let's get rid of our box. We are done with it. So carry it back, set it out of the way wherever you keep it. Then on your way back, let's reset the reformer. So it's ready for your next workout next time.

Take your foot bar back up to where it started for footwork, middle upright position, two red springs for your legs and straps, and lie down on your back. Once you're down there, reach back at those long loops. Hook them around your feet. Okay. Arms right at your side, heels together toes apart, dive right into your frogs. Extend out to 45 degrees, bending back in.

So finding that balance back in your body, returning to how you started, seeing how you might feel differently at the end of all of that work. And you should be proud of yourself for playing with your practice with that. Those were different styles of angles, playing with lighter springs, butt heavier, free weight, So we keep our muscles guessing. We keep our minds guessing. Five more seconds here. Everything goes out.

Open your legs out just wider than your frame and trace little basketball sized circles. Around. Little circles. Tiny bit of softness to the knees. So we keep it muscular here connected into those hamstrings and glutes.

After your next circle reversed. Down and around, little circles, and circle, getting a pump of circulation into your hips, fingers reaching long, lengthening from the top of your head. Now hold your legs still, sweep them together, open them back out, do a little lift up a few inches, down a few inches, sweep back to touch, open, lift, and bring it down. It's like you're making a smiley face here. This always feels really good on my lower back, the SI joint, inner thighs, adductors are connected.

Let's do one more up. And down. Keep the heels together. Bend your knees in. Reach through your legs. Hold on to the loops if that's available to you and just give yourself a little stretch.

Maybe a rock. Open your legs out to the sides. Big stretch. Hold that for a moment. Doesn't matter if those legs are straight or not.

And then bend your legs all the way back in, unhook your feet, and let's set those loops back onto the pegs. Rock your body up legs go on either side of the frame, face your footbar, take off one of your red springs. I want you to sit pretty close to the front edge. Put your hands shoulder distance on your footbar. And to start to push your body back, let your legs come with you.

Dive your chest through your arms. So we go for this big thoracic stretch. Similar idea to like a cat cow and yoga. Talk your tailbone under round your body. Let your feet just kinda come with you for a moment.

And go right back into it. Dive your chest away. Hold that stretch. Feel so good. Take one hand off, thread it across your body underneath and grab the outside of the wooden frame.

Do a little push in in a tiny bit of a twist. Bring yourself back, hand back on the footbar. Other side, take it off, thread it under, and do that little push pull. So after that planking on a yellow spring, we stretch out the lats, the traps, the obliques. Everything comes back hands on the footbar, tuck your tailbone under round your body all the way in I'm gonna turn around to face you, and you are done with that workout.

Great job. Again, you should be really proud of yourself for playing with your practice. Those are things that we're not always used to doing in our pilates, but it will progress everything make you feel empowered strong. Again, I'm Andrea spear. Thanks for working out with me, and I'll see you for the next one.