Express Full-Body Reformer

Hey. It's Andrea. In this express full body workout, we'll be doing movements that are effective and invigorating in the time we've got together. So all you need for this workout is a ball. Grab that ball. We're doing the entire workout on one red spring.

I've got my foot bar in the lowest upright position headrest all the way down and long loops attached. And that's it. Let's dive right in. Have a seat. Face your shoulder blocks. Place your feet onto the headrest, and let's take the ball to begin and just tuck it behind both knees. Scoot a little bit close toward the shoulder blocks.

You want about five inches of space. Reach down. Grab a hold of your loops and reach your arms out in front of you. Palms facing in. Start to tuck your tailbone under and round yourself down. Keeping a little hug on that ball from the back of your legs arms reach up and overhead.

Open your arms around to the sides, chin to your chest, round yourself up, reach for the ceiling. Do that again, tuck your tailbone under. Reach forward round yourself back and then arms sweep up, open around, chin to your chest, curl up reach for the ceiling. Last time, round yourself down with control. Arms reach up. We open the shoulders.

Circle around, open up the core, the spine, the back, and everything comes back in. Take the loops and slide them up above your knees. So all the way up, try to keep that ball from rolling away. Once you've got that, the ball will now come behind your back. Let's go mid to low back.

Round yourself into it. Tuck your tailbone under slightly. Feed are on the headrest knees are together. Hands behind your head, lower down a few inches, and go for a little crunch up and down. Curle it up and down. Elbows are wide.

Flexing up from the sternum. So we scoop in without kind of pushing down too much with the elbows rounding in or compressing the discs of the spine. It's this muscular connection. Five more seconds warming up that core. Right to action today.

Bring it down halfway. Table top one leg. Extend that leg out, think, like, 60 degrees and bend it right back in. Extend it out and hug it back in. If you wanna reach forward, do it, if you wanna hold on gently behind that thigh, do it.

With the loops here, this leg might not go straight, and that's okay. This isn't our DVD moment here. This is all functional training, functional work. Option to add a twist as the knee comes in, untwist as it extends forward. Rotate bring it back. Let's go for ten seconds at your own pace.

Rotate. Bring it back. Five seconds. No twist. Hold and little tucking knee pulses in. And in, and in, add a chest crunch up as that knee comes in.

Ten seconds. Make sure you're breathing on this. Five more seconds. Hold it, untwist, set your foot down straight into the other side. Bring that leg up, extend it out, and draw the knee in a little crunch, and extend.

Up and reach. When you're about to lose that tension with the loop, that's full range for this. Whoo. It's crazy how quickly effective this is. One of my all time favorite series when I'm short on time. Now adding a twist to that leg, rotate, untwist, extend it forward. Twist on that bend, extend forward. Ten seconds.

Five more seconds. Hold the twist on the next one. Little tucking pulse in with that knee in and in. Add the upper body. Curl it up. Down. Up and down ten seconds.

Five seconds. And untwist, set your foot down. Now retook your tailbone, make sure you're still in a good spot. And bring your legs up one at a time into a tabletop position abs in hands behind your head. He'll stay together. Your knees open, and they close.

Open out. And draw them back in. We're wrapping into the obliques around the side. We're getting into that deepest transverse layer of the abdominals. Now as your knees open lower your chest, knees close, curl it up.

Everything down. Everything up. Whoo. Ten seconds. Big curl. Down. Big curl. Five seconds. After the next one, bring your hands to your thighs, bring your feet to the headrest, and bring yourself up just enough to take that ball out and lie down on your back.

You should now be an inch or two from the shoulder blocks. Nees come in toward your chest. The ball goes between your ankles. Head and chest up, hands behind your head, extend your legs out to a high diagonal and draw your knees back in. Reach out and deepen back in.

So challenging those core muscles from slightly different angles. Ten seconds of this out and in. Go at your own pace. Five seconds. Bring everything in.

Now take a hold of the ball, knees stay in and connected. The ball starts over the shins. We go for a double leg stretch. Arms and legs extend away Bring the arms straight down as you bend the knees in. Inhale reach, exhale pull it in.

Reach away and hug back in. Chest stays high, abs stay scooped in, especially as you reach away. As you go distal away from the body. And in ten seconds, five seconds, and everything rocks up, come seated. Set the ball down just for a moment while you take these long loops off.

Set them back onto the pegs. Close the carriage all the way. Now spin around and face the shoulder blocks. Let's bring that ball with us. Your feet just hang off the back edge, put the ball between your knees. Reach down, find your loops.

Rise up. Now this is a balancing exercise. So start just by finding a little bit of tension with those ropes. Sholders back, press your arms back towards your hips and resist them forward. So this is a variation of chest expansion. As you start moving here, your abs are connected.

They're on fire. So use that to your advantage, scoop in and feel where that work is here, shoulders drawing back and together. So you could always stick with this, work on that balance and that connection, or as the arms go back, hold, hinge your body forward. Hips go back, arms reach, reach, reach, lift the hips all the way up, and then your arms resist forward. So you go arms first, hips back, reaching active energy from your hands. Hips rise up arms resist forward as the last movement.

Reach and dip down. Rise up, resist forward. Couple more times, lengthening from the top of your head. Everything up, everything forward. Last one, meet me down at the bottom.

Stay there. Straight arms lower. Straight arms lift. Up and down. Sweep up. And down, you're lengthening from the top of your head, shoulders hugging together.

Ten seconds. Five more seconds. Your arms go all the way back, bend at the elbow, kick it back, ending. Reach ending ten seconds. Five more seconds.

Arms all the way back no lower big ovals up and around. Big circles up and around. Ten second this this direction. Circle back. Circle back.

After your next one change direction, back lift up and around. Up and around 10. Five seconds. And everything comes down. Set those loops down onto the sides and turn and face out one direction.

Face me first if you can. Take the ball. Put it underneath your rib cage and bring yourself down onto your elbow and forearm. So my elbows on my headrest, I go through that, sopper and around the shoulder block. Reach down, get the loop from that side, give it a little hug, and hook it over your top arch. Hold on to your shoulder block, flex your foot, and extend your leg out.

Meet me there. Once you're there, your abs are in, you're shooting energy out from that heel. Bend your knee in toward your chest. Drive it right back out, bend in, and drive it back out. In this position with the ball, it helps you to kinda lift up out of your ribcage and engage those obliques.

We don't kinda smash down into the side. Open the chest. Make this full body. Couple more moments like this. One of the goals on this is to try to keep this rope in the middle of your knee for as long as possible. So that gives a little guidance to whether you're turning in, turning out.

After your next one, bend in and meet me there in Now kick forward and sweep your leg back toward the foot bar. So it's a bend, kick forward, hamstring, sweep back. Bend in. Forward and sweet back. Flow at your own pace, and don't pay too much attention to the shape of your foot. It's somewhere between a flex and a point as long as it's not aggressively one or the other where you might cramp, you're good to go. Focus hamstring, glute, zipper in and up.

One more this direction. Once your legs reaching to the foot bar, reverse it. Go forward. Bend in and stamp. Forward, bend in, and stamp. Do a shoulder check for me.

Open your chest. Do a cord check. Scoop in and up. Five more seconds. After your next one, extend that leg out, hold.

Point your toes now. Soft point, open your chest and trace little circles around and back. Around and back. Your leg is straight, but that knee has got a little softness to it. Just like I tickled you with a feather behind your knee.

It's an odd thing to think about, but it's so effective for me when I think about that. After your next circle change direction, around and up. Little circles and circles right into that outer hip pocket here, that medius hamstring in the back. Now little pulses straight up and up and up. Make this isometric.

Keep the carriage still as you can and work up into that tension, ten seconds, lift and lift and lift. Five seconds. Hold it there, bend in, and take that off your foot. Set it back onto the peg. Turn around. Let's do the other side.

So flip around. Set yourself up the exact same way. Come down onto your elbow and forearm. Get that ball snug up in your rib cage. And reach down, take the long loop, give it a pull, hook it over your top arch.

So holding on to your shoulder block connection, extend your leg out, and hold. Let's take a minute for form here. Stretch everything out. Start to bend into your abs and drive out from the glute, bend in, and drive it out. So, again, you do that form check.

You get that rope right in the middle of your knee. Keep it there as best you can in and out. As you bend in, think tailbone reaching long to maintain that stack of the hips. One hip on top of the other. Five more seconds. After your next one, bend your knee in, extend your leg forward and sweep that leg back.

Bend in extend forward and sweep it back. Do a shoulder check for me. Draw those shoulders back and together. After your next one, kick your leg out to the foot bar, reverse it straight forward, bend in, and stamp the foot bar. Forward, bend, and press.

Reach in, and drive into the glute. Ten seconds. Five seconds. Meet me with a long leg on the next one, hold it there, point your toes, lengthen your waist out go for little circles around. Little circle, and circle, and circle ten seconds, five seconds.

Change your direction now around and up, and circle and circle. Whoo. Ten seconds. Five seconds. Hold at their little pulses up and up and up and up ten seconds. Keep that carriage still. You have five seconds.

And bend everything in. Take that loop off and set it back onto its peg. Bring yourself all the way up and spin around. Let's come up onto our knees now facing forward. Take the ball, put it between your feet.

If it feels best, you can untuck your feet and sit on the ball. Reach back. Take those loops. Now the reason for this is it's lifting you up out of your core and pelvic floor. Bend your elbows in lean a little forward and serve a platter forward. Pull it back.

Reach forward and back. So after being on our sides here, just opening up the chest. Getting all of that elongation from the top of the head and reaching away from the tailbone down toward the ball. Ten seconds reach and in. Out and in.

Now your arms go all the way out, lower them down and lift up and down. If you want, to elevate this exercise, you could do this all the way up from your knees, either keep the ball between your feet or get rid of it, or stay down. It gives you that little relief off the knee joint having the ball there. And it feels good just to mix it up like this. Let's do ten more seconds, up and down.

Five more seconds. Keep your arms up shoulder height and do little circles around. And circle, keeping your pinky finger reaching up. I always imagine I'm holding two cupcakes and I don't wanna smush them, reverse the direction now around and down. Shake out your neck, make sure you're not holding tension up there.

Five seconds. Finish with little pulses up an inch and up an inch. This is your endurance moment. Breathe into it. Ten seconds.

The sweat is coming here. Five seconds. And then everything comes in. Roll it out. Shake it out. I've got one more position I wanna do.

Take your arms forward, then lift them up and bend in. Give me goal post arms here. Sholders are back. Reach your arms up and pull everything back in. Press it up and pull in.

So we get this reach up while the shoulders press down so we create muscle memory. We can carry this out into our day with us. When we reach for something, those shoulders stay down. It also relieves any tightness you might be feeling in your upper back. And sneaking in a quick workout is so effective for reinvigorating yourself to go back into your day.

And this is one of those great movements that really amplifies that. You got ten more seconds. Straight up, and in five more seconds, and bend it in, lower your arms. Set the loops back onto the pegs. Rise up. Let's get rid of this ball.

Set it down to the floor. Now hold on to that low upright foot bar. Your feet are back against the shoulder blocks. Choose one foot and step it forward onto your platform. So it's lower today than putting that foot up on the foot bar because I want you to really work that lift, that tailbone tuck under, and the evenness of your hips.

Start to press the carriage back. Just a few inches, keeping your chest open and proud. Enter thighs are hugging toward the center to keep the hips squared and even hold this just for a breath or two. Now close the carriage, draw it in, straighten the front leg and pull your hips back. So keep the carriage in.

And if it feels good, you could even bring your hands to the side of the wooden frame. Chest down option to keep holding this hamstring stretch or extend the bottom leg as well pressing toward a split stretch chest down head down. The point of this is not to go into a full split, just whatever feels effective in your body today. Start to bend the front leg, walk your hands up the foot bar and bring the back leg in. Let's switch sides. Front foot steps back first. Other footsteps forward.

Walk up to your fingertips, open your chest, tuck your tailbone under, and press that carriage just a few inches away. And hold. So we're bowing out that whole front of the leg, the quad, the hip flexor. Draw the carriage all the way in straighten the front leg. Flex your foot. Keep the carriage in.

Your chest comes down. Head comes down. Option to bring your hands to the side of your frame. Option to straighten your back leg out, keeping the front leg straight as well going down low. Whatever feels like a good stretch.

Increasing your flexibility, your circulation. Start to bend that front leg, walk your hands up, bend the back leg, come all the way in, and then bring your knee down. Let's set those knees wide, heels together, hold on to your foot bar, and just press your chest through your arms. One last moment here to find evenness, stretch through your back, your arms, Tuck your tailbone under close the carriage. Roll yourself up.

Give yourself a big shoulder. Roll up back and down, sit tall, sit proud, And great job. Thank yourself for doing that express workout today. It makes such a big difference in your holistic wellness and your practice. And thank you for working out with me. I'll see you for the next one.