Total Body Tower

Hello, buddy. Welcome to tower. Yes. It's not a figurative imagination. Yes. I am on a tower. Love love love the Cadillac.

As we know, the tower is an extension of the Cadillac. It's half of the Cadillac or the trapeze as we would call it. So we're gonna go through a pretty much I would say an intermediate to an advanced class and we are going to start with warming up, but first of all, start with our roll down bar So let's all get set up, but I do want you to make sure you have a box handy because we will be working with the box too. Alright. So let's get up onto the tower here. I'm gonna set up two yellows here. I'm gonna take it up to a little bit higher to start off with. We're gonna reach our feet hit with the part and I'm gonna place my feet kind of near towards the bars here I'm gonna find relatively a neutral position here, shoulders stacked over your hips.

I'm just gonna exhale and press the hands down so you can feel the lats. You can feel your back. You can feel your arms connected. To your back. From here, we're going to roll underneath, and we're gonna slowly roll down through the spine.

The head is gonna come down. We're gonna float the head chin towards chest and roll all the way. Keep pressing your hands into the roll down bar and then lifting back up to a starting position. We're gonna go a little bit faster now. Rolling down, inhale here, rolling all the way up.

And again, tilting the pelvis underneath you as you're pressing the hands into the barf feeling the connection with the back, and float the head, into your chest, rolling back up to still warm, spinal articulation here. And again, we press with the arms, we're rolling down, We hold it here, and we're gonna bend and pull it in. So you got that nice row here, open through the collar bones, open up your chest. Let's just do a couple more. One more, arm straight, float the head, chincher chest, rolling all the way up. Once again, this time I want you to let the spring take you forwards into that forward flexion, enjoy that stretch.

Rolling back up again. From here, take your right hand into the middle and put your left hand just on the top there, and we're gonna curl down. Release the left hand just reach into that stretch, like a little stretch, take the left leg over, and to see if we can go into that little bit of a side bend there. And then we come back up a little gentle stretch and back at switch with the other side. Hands in the middle, curl back down again.

Let's see if you can just reach out in that nice stretch, put the leg over, and then reaching that little side bends. There you go. Gonna hold out that gorgeous stretch just to start off with. It's lateral flexion. And let's just open the legs and just bring the hands back up to the center and roll yourself up. Open the hands back again.

We're gonna rotate to the right side. Come back, rotate to the left side. It's kinda like around the world. We go back to the left side, still maintaining that c curve, and coming back up the other direction. So rotate going down the right side of the body into center up to the left side of the body, keep pressing your hands down into your bar to keep the connection with your back and curl two more down the right side of your body, and back, and up.

Going down the left side of the body, back, and then coming up. Beautiful. From here. We're going to take the bar. I'm just gonna move the bar down a little bit depending on your height. Obviously, I'm a little shorter, so I need to bring it down a little bit further. Our legs are a little shorter. So I'm going to take the bar underneath my knees here, and hold on to the bar here and that's set up. Okay.

We curl down, curl down, and let your feet plant down into the mat. We reach the hands towards your bar Now we're gonna lift our hips up, hold it there. Doesn't that feel amazing? Feel the length through the front of your thighs and your psoas and holding it there. And then we're gonna spinal articulation down.

So inhale here, exhale tilt the pelvis come up into your bridge, reach the arms over your head, now curl down, feel that length in the back. And then take the arms back by the side of your body. You ready, inhale here, tilt, lift up, feel that openness through your hips. Reach the arms. Imagine someone's pulling your hands and feel that length.

We curl down as the arms come back by the side of the body. Let's try that again. Up into your bridge, open up through the front of the hip, reach out, lengthen that spine. And then spinal articulation down one vertebrae at a time as the arms come back. Now, everyone circle the hands around, interlace the hands, keeping that position there, we're gonna exhale, lift up and down. Now we're gonna go into a little chest lift here. Little chest lift just to warm up those abs, interlace the hands.

Keep the spine in a neutral position. You can feel the spring pulling you and you're resisting with the hamstrings, and let's do a couple more just to warm up in that little flexion here, hold here, hold. Now reach the hands around, can we reach for that bar and bring the legs up? Hold it there. Reaching those legs up, we start to press the hands down.

We're gonna inhale two, three, four, five. XL two, three, four, five. Inhale two, lower the legs and lift the legs up a little bit, little bit. Inhale two, three, four, five. XL two, three, four, five. Inhale 23, four, five. XL two, three, four, five. 50, inhale 23, four, five. XL two, three, four, five.

Bring the legs back up. And inhale two, three, four, five, exhale two, three. And again, keep that head, lift it up and look into towards your thighs and inhale two, three, four, five. Exhale. You've got one more time. And inhale two, three, four, five, exhale two, three, four, five, bend the knees, hook them over, drop the feet down, head comes down.

Bridge in opposition. Reach hands back down, transition, hips down. Grab hold of your bar. Lift those legs up. You need to scoot a little bit further forward you can. Now drop the head down. We're gonna reach the legs up.

We're gonna press the hands down and then lift up over into our roll over. We curl down. We curl down one vertebrae at a time, and the bar comes up Should we try that again? So as the ball goes down, the tilting of the pelvis, that wheel, we press down into the ball, curl up, reach the hands down, arms go over your there you go, legs go over your head as your arms press down. Can you feel that resistance and then curl back down again? So let's do that again. Alright.

So pressing down, the wheel of the pelvis is turning underneath, press, lift up and over. Much harder when you're doing it slowly, and then we curl down. My triceps are working. I'm using my arms big time to get into that position. Let's try it again.

Last time. Hold it there. And then slowly roll down. Let the ball gently come up. Bend your knees, hook them over, release your arms, take your hips up in opposition, drop the hips down.

Now from here, we're gonna try and roll ourselves up, but bring those legs back and roll ourselves up. Very easy. Okay. Now from here, we're gonna come down. We're gonna grab that box and we're gonna put the box somewhat in the middle of your tower unit here. Now we're gonna go into some side overs.

It's a nice little prep here. Your knees bend, the leg is extended, and your hips are stacked. Now I want you to take the opposite hand behind your head We're gonna go all the way down into our side over down, and then exhale back up again. So the spring is assisting me. Isn't that fantastic? How the spring assist me up and over. So if you need to adjust yourself, you can get over a little bit further.

Inhale down. XL lift up. If you feel you need more help, take the springs a little bit higher or take a higher spring. Let's do three more inhale down. XL lift up. Last time, you got two more, haven't forgotten.

Feel that side bends, your lowest rib to your hip is joining. You got one more time. And exhale reach. Good job. Reach over into your mermaid. Turn around.

Reach the legs out long. Inhale here, exhale. We're gonna roll up off the edge of the box. Find that stretch, there's your stretch, chin to chest, rolling back up again, see if you can take your arms forwards, and then just lift up. Let's try that again, curling, round.

That nice open through the chest as the head comes back. If you feel comfortable, chinch your chest rounding, and then coming back up again and lifting. Let's go to the other side. Gonna come all the way over here, hand behind your head, hand in the middle of your bar. Get your hips stacked everybody forwards.

We're gonna side bend down towards the bed. And we exhale and lift back up again. The spring is assisting us. So it's a nice prep, actually, for your side overs, your short box on the reformer, because the spring is assisting me to come up. So we can really focus on that side bend here, lateral flexion, your side bending.

Inhale down. Excel. Keeping that lateral flexion. You're in between two sheets of glass. Inhale down.

And XL, can we do a couple more? It feels really lovely getting that nice oblique work here, and also that nice stretch too. Up and over the box, and then back into flexion. Awesome work. From here, let's turn around. One last set, curling down, up and over that box, This is your prep because we're gonna be doing some back bends here, so it's kind of prepping you to go into that back bend.

One more, and then we're gonna move on, we curl, reach the arms forwards back and up over the box. Now, ching to chest here, curl. It's important that you remember that because we're gonna be layering that on in a minute, and we're lifting up just a nice stretch. Okay. Put the roll down there. Take your box away.

Just pop it down on the floor. Now keeping with the roll down for one last exercise here. Just like I said, this was a prep that you did in that nice extension here. Now, I'm gonna keep it right there. I think that looks good for me. We're gonna get the arms nice and wide here.

Now we're gonna inhale, exhale, now scoop those abdominals. Think of lifting up and over so your hips are over your knees, and we're gonna go down towards the floor here. Now from here, we're curling back the elbows bend. We're gonna roll in, in rolling out, reaching. I just want you to go back just a little bit going back. And then chincher chest, there's that chincher chest rolling down forwards, reaching the hands down transition. Hold that lovely for a little plank here.

You're quadruped drop down, and then curl back up again. Let's try that again. You ready? Keep those arms straight, curling so your shoulders are staying over your hips and ready. We're going back So you can go a little bit further, lifting back, chin to chest, skimming your body forwards, pressing using your back, curling down, put your hands down, There's your quadruped pulling up against gravity and dropping down.

Let's go again. Keep those arms straight, curling back to a straight spine. Let's try that again. Then going up and over a big beach ball. Ready? Curl in, scooping, keeping your hips somewhere over your knees down. Now ready, I'm going and the elbows are bent, and I'm rolling.

And I'm going to that back extension. And then I'm going chincher chest, curling, pressing down, using my lats, reaching back down, hands on the floor, quadruped position, Reach that right leg out, lengthen the head, bring the knee in and out. In and out. Couple more. Hold it there. Bring the knee in, and other side, keep the pelvis square, in and out. We reach out for the crown of the head.

There we go. You're in a neutral spine, neutral pelvis, arms are strong, pushing against that resistance. Try and get those hips level. Two more. Last time, bend the knees. Drop the knees now.

I've finished the exercise off, tilt, pubic bone coming underneath you, release, curl, curl through the spine until the shoulders are stacked. We'll do a little upper lift in that extension there. Find that upper spine, that t spine, and then we come back. Nice work. Okay. Let's take this away for now, that roll down bar.

Okay. We're gonna bottom load it now for some leg work. So I'm gonna go for one one red spring. So first of all, safety chain, really important. So we're gonna get that safety chain. Okay.

There we go. You'll push through a bar. We put our safety chain on first. Okay. Always safety. Then we put the spring on.

So I'm just going for one red spring today. Okay. Oops. There we go. Hook it underneath. There we go. I like to put the safety strap right in the middle.

To slow my feet or either side of it and also even distribution too. So it's nice and safe. Alright. Let's get down. Gonna go underneath here. Now we're gonna start. Put your hands on the railings here.

And we're gonna put one leg up and one other leg up. So we're gonna start on your toes here. Now my elbows are bent to start with. I just want you to push up and down. So I'm relatively got my heels underneath my sit bones. I'm pretty flexible.

For those that are not so flexible, you could always consider going the other direction too. Just so you know. I'm just gonna hold on to hear my elbows are wide. Now we're gonna go into a little walk, little prints. And let's do one more little prints. And then release. Now I'm going to keep my right foot there.

My left leg is gonna come down. I'm doing single legs, so my knee is bending, and then I'm extending. So I want you to bend the knee and push up. The other leg is nice and long. So we're going straight into single leg here, down and up, and we wanna look for ankle knee and hip alignment.

So it's gonna wanna display to the side. We wanna try and keep that beautiful alignment. Huge amount of mobility in your hips here, which is why it's invaluable, why the tower or the Cadillac gives us a lot of different features that you would not necessarily get on a reformer. And let's do one more. Hold it here. Now switch or the lag, toes over the bar. The other leg is long.

Okay. Ready. Inhale and exhale. I'm just placing my hands here for just a little bit more support. You can also put your hands by the side of your body, but I like to hold it here. Just feel a little bit of support, but remember we've got that safety chain there too. Now are we looking ankle knee and hip in alignment?

There we go. It's got that nice hip flexion, femur moving, and sinking deep into that hip socket. It's invaluable. Let's do a few more. One more. Beautiful.

Now, lift up, going into a v position. Both legs are together, and let's just do our little v position. Inhale and exhale in. Knees are going towards these bars. So not too wide.

Even if you have been blessed with flexibility, keep it a little bit conservative here. But try and keep that tailbone down heavy into the mat as much as you can. We're gonna do a few more. It feels so good. Are we breathing, right? Inhale and exhale in.

Let's do one more inhale and exhale. Now the next one, I place my feet right on the edge. An external rotation. So my knees are bending and up. Banding it up.

So I love this, especially for the opening of your hips. I'm not loading it too heavy. You could. Some of you would like them maybe a little bit of heavier weight. I actually like to work it a little bit lighter here because I'm really going for a lot of hip mobility and flexibility working within my hip joint. Feeling those hamstrings, right, in that external rotation.

Let's do a couple more, and we've got one more, hold it there, bring it back to the center on a toe, Now what we're gonna do is bend the knees, hold on to your bar, shift your legs out. Get your hands on the bar, and we're gonna scoot ourselves down so your arms are somewhat straight, the slight bend. Hold on to the bar and see if we can grab the bar here. So we're gonna go into our tower now. So we're gonna press the heels up towards the sky. We're gonna point and we're gonna curl and we're gonna push the bar up.

From here, we're gonna bend in that hamstring curl. We extend. So we're going straight up to the sky. Now we're lowering down one vertebra at a time. I like to push away and depress the scapula at the same time. And then tailbone hits, hopefully, and we try and flex our ankles.

So we go up onto a little Relave. Now the wheel of the pelvis returning, we're pushing up to the sky, and we hold it there. So we're up on the tip of the shoulder blades there. We bend. Now, this is a hamstring curl. So feel your hamstrings there.

It's all in a hamstring curl. Reach your fingertips out and your toes out. So I went in that length, and then we roll down. And then flex. We're gonna go a little bit more fluid now, da da, curl up. Band there's your hamstrings, reach through the toes, ankle knee, hip, or all in perfect alignment, we flex.

We've got one more curling up, ready with your tower, bending your knees, lifting those legs up, and then we roll down. Now from here, flex the foot, take your right leg down. Point, hold the here and flex. Point and flex. Point and flex.

Point and flex. Point and flex, switch, point and flex, point and flex, point and flex, couple more, point and flex, and good job. Now point bring the other leg up to join it, bend your knees in, hold on, rotate towards your side. So now we're at the side now. So in the middle, I'm gonna bend my knees and push that leg straight up. I want you to find somewhat in the middle and your foot is way forwards here.

Can you see my foot is forwards? Basically in front of my hip joint. So depending on how flexible you are, I'm gonna be on a relevé, ear is on my bicep, and now I'm gonna bring the knee towards the ear, knee towards the ear, inhaling and exhale in. Bend. And up. If this feels a little heavier, we could always go for a lighter weight like a blue spring, which is consequently why I went with one red. So we didn't have to keep adding different springs.

For double and single. I just can't stay with a lightweight. Couple more shaky shake. See my legs shaking. One more.

Hold it here, relax and point flex and point, flex and point, flex and point. Hold on, bends and come down. You can see it shaking as my hip, I have issues with my hip which is why I do these exercises because if I didn't, probably wouldn't be in shape as I am today, which is why I truly love Pilates. You can see how beneficial it is bring that foot slightly in front of the hip, you wanna releve, hand is down. Now bring your knees somewhat towards your ear, so in that external rotation and then push up.

Inhale. For those that are less flexible, this will be challenging. However, we try. We put maybe put on a light, light spring, and we breathe. Try and keep the pelvis as straightforward as you can. The hips are stacked.

Your ear is on your bicep and you're reaching your hand out. Your upper body is just as important as your lower body. Breathe. Couple more. Two more. Last time and see if we can flex and rise.

You see my leg didn't shake as much on that side. Good to see this. You see that we're working through our own issues. One more, and then bend our knee, grab hold of it, and then come down. Onto your back here, your arms are straight.

Now I just want to push up so you can feel the resistance there. We're gonna keep your legs connected together. We're gonna change your chest. We're gonna roll up, push the bar up, come all the way up, and then you curl down. So you're pushing up against resistance.

Chinch your chest, curl, just push up against the resistance in that straight spine if you're able, and curl down. One more, curl push against the resistance, and then we curl back down again. Beautiful. Let's dismount Be careful. Come underneath. And let's take this away. So first of all, I'm gonna take the spring off first.

Spring comes off first. We blow it down. We take this away You'll safety strap. Okay. We're all there.

Place it down. Make sure it's safe. We're gonna put it up here because I'm not gonna use it again. Alright. So now we are gonna work with the push through bar. So this is the push through bar. So I'm going to grab, let's do a blue spring here.

So I'm gonna grab a blue spring right here. Put that blue spring, and then I'm gonna grab a red spring. And the reason for that is because I'm gonna work two different springs. So I'm gonna place it right there. Okay. So first of all, We're gonna go with the red spring here.

Alright. I'm gonna move it just a little bit higher. Alright. So there's on the top. There's your red. Got some resistance there. So we're gonna sit forward.

We're gonna go into our classic push through. So we're gonna start as we push forwards like this into their spinal extension. We're gonna curl using your abdominals pushing forwards into that stretch. And then as we curl back, we're gonna release the right hand. We're gonna circle, come up into your saw, push up with the bar, reach to the pinky, and then we go back, and then we're gonna rotate all the way around, come back, lift up to a straight spine.

A little difference. We curl again. We reach forward. And then as we curl back, we reach that arm out. We rotate, push the bar up into that saw. And then we come back, reaching back, and see if we can go a little bit further all the way over, and then coming back, and then pushing up.

Beautiful. Now we're gonna move on to spinal extension here because we're here. We're gonna reach the hands forwards. Now open the legs, hit with the part, We're gonna slide the scapula down. We're gonna come up into your swan, and then we're gonna come forwards.

Gonna get myself a little bit more comfortable. Here we go. Sliding up into your swan. And then back down again. Sliding the shoulder blades down up into your swan.

Now this time, we're gonna hold that swan here just a little bit lower elbows bend, we lift up, so you can go a little bit higher, elbows are reaching forward, so your ears are by your bicep, and then we're gonna slowly take the bar forwards, And then we come back down again. So slide the shoulder blades down to those pretend little pockets. We're lifting up, holding it here. See if we can bend the elbows, try and maintain that height, challenging, or no, and we lift up, holding that height there. Now keeping that height, if you can, pressing forwards, there's that height and then we push through.

Let's do one more. Slide the shoulder blades down. Come up into your swan, and if you just wanna stay in swan, just stay in swan. If you're able, bend, lift up, push up, Keep that height as much as you can, slide the shoulder blades down, reach forward, looking forward, and then slowly coming down. Bring the legs together, start to flutter kick, flutter kick, flutter kick, for five for four for three for two for one and relax now from here.

Slowly, put your hands down. Keep your hand on the bar. Do not let go of the bar. Keep the hand on the bar. Okay? We've got it there. We're gonna stand up now.

Now I'm just gonna add that other spring just for stability. Alright? So I'm here. So we're gonna work into our legs now. So from here, we're interested to pull. We're not gonna go anywhere.

We're pulling. Reach the legs forwards, elbows bent. So I'm kind of close to it. Four arms, elbows, to body where your rib cage is your forearms. So for me, we're going to hinge back and we're going to go into a squat or I'd like to call it in a chair squat. So we go up and then down back into a chest squat.

So first of all, I want to think of taking your thighs parallel to the sky. Now pelvic alignments definitely a slight little imprint. You wanna keep as much neutral as we can, but a little bit of an imprint with the sacrum. Can you feel your hamstrings? Now we're working in a good range of motion.

So for those that have healthy knees, they are meant to bend. For those that, you know what? I'm not feeling it today. You're just going to stay with me just to hear. For those that are able, let's come all the way down and back and then lift up. Only those that feel able today. Otherwise, you're just gonna hold it with the thighs parallel to the sky.

And up. And again, down. Press. Feel the quads and the hamstrings. The springs kind of assisting you there a little bit.

They pulling you up. Which is lovely. Two more. And now you're getting hot and sweaty now. And up.

Now one more. Breathe. Back to parallel, hold that parallel position and tilt the pubic bone slightly underneath pulse. 10 pulse. Nine and eight and seven and six and five and four and three and two and one. Lift up.

Nice. Alright. We're gonna come back arms are straight. We're gonna lift that right leg. Now hopefully you can push through if it feels too heavy, you can always take a spring off. Remember I have a red in the blue here, hips are square.

We can do our push through. We're gonna reach forwards in the arabesque and then we're gonna come back and lift. So this time I want you to add a little bend with that leg. There we go. Like a little bend, reaching forwards, and then bend as we come back up again. And again, it's kind of like a single leg as we're coming up.

It's like a flamingo. That's what I was thinking of, like a flamingo. We're going forwards into your arabesque, and then coming back into your flamingo. So we're doing single leg squats here. A lot of balance for your Glute muscles, glute medias that stabilize the pelvis.

Let's do one more. Can we find that reach? Can we bend the knee and hold it there? Can we lift that leg up without going into the lower back? Remember the leg should be lower than the hip. There should be nothing going on in that lower back. You're feeling in the glute medias right now, the leg that you're standing on is working really hard. You feel it? Yeah, right there. Keep the arm strong for four, for three, for two, and for one.

Nice. Love it, of course. You ready? Let's reach the opposite leg and we'll start with the bend. There we go. Connect the arms to the back.

Use that bar. It's gonna work for that back. Ready? Connect. Push through arrow desk at your hips square, and then we come back into that little flamingo. And don't take that leg too high. I want you to arch that lower back.

Think of a long. Someone's pulling your leg. I love that saying someone's pulling your leg. I'm not pulling your leg. But I want you to think that somebody's pulling that leg away from the center of your body.

Yes. This is where I dream of those long legs that I gave my daughter, but I never got them. But that's okay. I reach, and that's why I love the stretching whack, the Cadillac, the tower, It's stretching me definitely to my limits, which it is with you too. Focus. Alright. We've got a couple more.

Ready stabilizing that knee, bend that knee, reach out, reach out, reach out. One more. Ready to find that our best. We're going for a nice little arabesque here and we pulse. We pulse. We lift up, we lift up, and pulse, and pulse, data, data, for seven, for six, for five, for four. For three, for two, and for one, and then we bring that leg down when we come up. Woah hoo. Beautiful.

Now from here, drop the blue spring Got one red. Okay. Find that resistance. We're gonna take a step down gracefully. And we're gonna sit. Okay. So from here, we're gonna be in the middle.

Now we're gonna go into our mermaid here. So when you think of depressing, lat serratus, pushing out to the side, and you kinda kinda go any further, the hip is slightly gonna lift up, but we're gonna try and keep both sit bones down, anchored as best as we can. And then we bend, and then everything comes back up again. Don't worry we were progressing this. So find your lats, find your serratus, and push out going into your side bend, and then we come back.

The next one, the legs are gonna shoot out to the side. Should we try that? And press down. Reach shoot out, and then we come back, and up we go. Let's try that again.

And we go down. Now this time we're gonna shoot reach the hand onto the top and lengthen. And then we bend and come back. Let's try that again. So we press reach out, take the hand to the bar, and there's that length. And then we bend using those obliques, and we come back down again.

Okay. Let's move on to the advance. We're gonna swing the legs around and swing the legs. Are you ready? If you don't feel comfortable, stand up, and let's move to the other side. Ready? And we go. And then back. Oh, well, I did it.

Was it perfect? Probably not. The second time around we do it will be better, but let's go to the other side. Alright. So we go again, you're like, oh, this is fun. Platties as a practice.

You ready. We press down. Reach. Look up and over into your side mermaid, and then we come back, and then we lift up. Depressing your scapula, reaching over, looking over into that side, and then we come back. Now we're gonna add just that second layer.

We go down, reach, and let's see if we can reach the arms out. Curl, and then come back again. Let's try that again. Depress. Goes out.

Side line reach. So this is where you're gonna be here because you gotta curl back we wanna do the advanced version and come back. Alright. So I'm gonna scoot out just a little bit. We're gonna try with me. Flex your feet as you're bringing your leg through. If you might need to bend your knees to get your leg through, depending how tall you are.

So, ready. And we exhale, reach the arms. You ready? Push out. Go. Slowly control it, reach, maybe take the arm up and over, and we stand up And we do the dance. We do the dance. We do the dance. Okay.

You might not look perfect. Did I look perfect? Maybe not. But that's okay. That's the beauty of Pilates. So let's just have some fun with it. Okay.

Moving on. I know you're laughing. But that's what Pilates is about. It's about having fun too and exploring. Alright. Put that lovely down here. Now we're gonna find some yellow springs and we're gonna hook them towards the top.

Got my little butt. We're going into some arm work now. So you can see that I have handles on here. So we're gonna come back There we go. Oh, I'm a little winded after that.

Free it with the pot. And we go into a squat and row. Squat and row. So now, don't think Joseph Pilates did not do this. Yes, he did. There we go. He might he might have been standing on a reformer.

But he definitely squats. And let's come down. Now this time we're gonna hold the squat. Okay. Relevate. Three more, three, two, one, lower your heels, lift up, and we squat rotate, squat rotate.

So as we squat, we rotate. We're rotating. There we go. Elbows are coming back. Let's rotate. Four more.

Find those obliques. Shoulders and arms. And they're as fast as you can go. Eight seven six five four three two, one up, we go. Go forwards.

Right leg comes in front. You're in a lunge. We're reaching the arms forwards. We're gonna hug a tree. Ready, hug a tree. So your body is pitch forwards, hips are back, hinging from your hips, and we're hugging a big beach ball.

We're nice and sturdy. Working into those arms. Let's do a couple more. One more. Elbows bend.

Reach towards your ears now. It's like your breaststroke. Up towards your ears, that's it. Elehen up we go. Two more.

One more. And then slowly arms down, step back, or the leg goes forwards. Now, get as way forwards as you can. We're gonna go into our bicep curls here. Now, I always call these the Spanish arms like flamenco arms.

The elbows are going behind the body, and we're super stable. Yeah. You gotta work your lower body to stabilize. So this is not so easy, but we're working at bisects through true full range of motion here. Okay. Couple more. Last time.

Now hold it here. We're gonna sit up a little bit higher, and we're gonna try and reach the arms back. So he goes forwards, elbows extend. Forwards, elbows extend. Forwards, elbows extend. Present bicep, extend.

Present bicep, extend one more. Present bicep, extend. Step back, step back. Give yourself a little bit of a shake. Now I'm gonna go for my long leg straps here.

They're right here. I'm gonna move it up just a little bit higher. Remember all different heights. For those who are taller, you're gonna be higher for me. I can do a little bit lower.

We're gonna put your loop here. We're gonna hold on, and we're gonna scoop that leg below the carriage here, and we go back and forth. Backing in. And if you feel that feels too light, take it up higher. There we go. So we swinging that leg back, swinging that leg back, swing them back. For four and three And two, hold it here hold, rotate your body, re select diagonally out. We swing that leg forwards, hit the diagonal, swing it forwards, hit the diagonal.

So now you're in your pilates side lying position here, forwards and back, forwards and back. So we're taking it to a standing position. Usually, this is On the mat, we're just standing, same concept, same principles, we're just standing. Hold it here. Guess what? Yes. Circals. Circle circle, da da, and four and three. And two, reverse, and up, and up, and up, and four, and three, and two, m one, hold it there.

Smile. And then come back. That's quickly briskly go to the other side. Moving it up. Remember. There we go.

Grab hold of it. Wrap it around to your arches. Hold on to your top of your tower, swing that leg back forwards and back. Now, bending the stabilizing knee. Make sure your hips are not height because if it tends to hike and sink into that hip, No, Brenno. We don't want that. We want to lift.

There we go. Long length. And just sweep that leg back yet. Super easy. Not really. But we make it look easy. That's the beauty of Pilates.

We are in full control. Mind body, and we're pressing down and back. Alright. Let's do a few more, and then we go to our lovely sideline. Last time, Hold the leg out, rotate, take the leg, hit that diagonal, swing the leg forwards and back, you're in your pilates side kick. There we go.

Inhale forwards, hit the diagonal. When I say diagonal diagonal corner, there we go. Diagonal corner stabilizing leg is bent. Hold both hands onto your bar, but relax your upper body. Don't be hanging on for dear life here? Think of upper body organized.

Now to the side, we circle and eight and seven and six and five and four and three. To reverse and eight. And seven, and six, and five, and four, and three, and two, and one. Hold it there. Woo hoo. And then we bring it down.

Curring on the love for our straps. We're gonna be finishing off. Got our loops here, depending on how strong you are, depending on how height you wanna be. I'm gonna be about right here. We're going into our leg work, and we're gonna be finished off with a magician.

So let's come down, arms, holding on to the actual railing here. Let's put your arches around. Okay. Now everybody We want your arms straight, and I want you to kind of sexily, you'll love that word, sexily, bring your butt to the center. So your arms are straight, connect your arms to your back. Super important, get your tailbone down heavy and then just reach those legs out. There we go. So find your tailbone, think of the tailbone really heavy, reach your arms out straight, put your shoulders away from your ears.

Classic froggies, we inhale, and we exhale. We are keeping the heels connected, and I almost wanna think of my heels coming towards the pubic bone. We're focusing on the back body We're flexing the energy out through the heel. We have long legs. So reach out.

That's why I'm pushing on the bars behind me. Remember this is the stretching rack. We are being stretched mentally and physically. I love it. Let's do two more keeping the pelvis relatively neutral, maybe slightly imprinted.

Last time, holdy here. Let's do our little circles circle up. Circle up. There we go. Now circle the other direction. Feel those hamstrings. They are dying.

And there we go. Keep that external rotation. Couple more. Last time. Now bring the legs up.

Take a little break. Adjust yourself so your arms are straight. Okay? So now we go down to where we feel the resistance there. We're gonna keep the legs still, and we're gonna float the hips up, but keep your legs still. Flow the hips down, the legs come back to somewhat of a vertical position.

Right? That's our goal. We press down. Hamstrings, lift, keep the legs still if you can, float up, we are levitating, that's why it's called the magician series, and then we drop the hips, and we're internally screaming right now, but guess what? You've got two more. And we go down.

We lift up. And we hold it that. We drop the hips down, keeping the feet still, and then we come back again. Last time, but we're gonna hold it up there. We go down. We float the hips up and we hold it there.

Are we ready? We go frog, push out, frog, push out, frog circle four, and four. Three. To reverse. Four three.

Two. One flutter kick. Down we go. Up we go. Down we go. Up we go. Down we go. Up we go two more down we go.

Up we go one more down we go. Up we go, place your feet in external rotation. We float the hips down. We've not finished yet, and then we bring our legs up. Then we bend our knees, then we finish.

Remember, we always finish how we start. Over your head, pull your scapula down, rolling up transition, flexi energy, reach towards your toes, press your head down. Oh my word. That was a fantastic workout. If I say so myself, it felt good on every single level, mind body connection, flexibility, hip mobility, abdominals, legs, back. You have everything there, and it truly makes me realize how much I appreciate what Pilates does for you. We roll all the way up.

We stand up. We finish off with a roll down. We exhale chinch to chest. We reach down towards your toes. We curl up, we stack up, and we roll all the weight up.

Just gotta give you a high five. I hope you stayed with me right till the end. A high five. Thank you for joining me. That was a fun workout. That advancement were made, I know, that made you laugh, just have fun, enjoy, but it's always nice to be inspired.

And know where the movements actually lead to. Some days are better than others. Hopefully, I had an okay day today. Thank you so much. Talk to you soon. Bye.