Super Sculpt Reformer

Hello everybody, Tracy Mallett. Welcome to this great workout. I have to say great beforehand because it pumps me up. You need pumping up because you're like, I've just switched this TV on. I'm gonna work out with Tracy and I'm gonna get a sweat.

So that's what I'm gonna try and deliver today. So let's start with two reds and a blue. We're gonna sit down facing this direction to start with. Alright. So we're gonna be right at the edge. Sit bones to the edge. We're gonna roll down, and then lift those legs up into our tabletop position, circle the hands around, interlace the hands, and we're gonna dip the right toe down, and then the left toe down.

Just gonna do a little quick warm up of that core a little bit, dropping that toe down to the floor, maintaining a slight imprint, tilting the pubic bone a little bit towards the belly button. And now we go a little bit faster and we reach four more little switches here, reaching the toe out and beyond. And then bring the leg in. We're gonna go into a little clamp here, little baby clamp, keeping the head lifted. And now we're gonna go into a clamp, so we open lift him back in again.

A little open. Not too far. Just focusing on that leg extension there. So it's a little diamond and a little extension. We all love diamonds, couple more, keep the head lifted up. One more head is lifted.

Last time. Now hold it here. Try to take the head a little bit off the back of the reform and then lift back up. So we're going to a little bit of extension into flexion. Inhale back, exhale lift. We're gonna do about a few more of those inhale and exhale in as we're coming up.

Let's do a couple more. Hold it there. Reach the hands around clasp the hands so the hands are behind the back of your hamstrings there and we slowly rock and roll and roll ourselves all the way up. So we can feel centered right now before we go into some leg work. So let's take that head rest up.

Remember two reds and a blue. We're gonna go to single leg leg work here, your footwork. So we're gonna start with the heel, right leg is extended, reach that leg long, find your neutral position, and reach the hands down, and we're gonna start to push away. So we're gonna start to kick that leg up and down. Now once again, pelvis is relatively stable, and we're kicking that leg up.

Kick and down, and a kick and down. A four and three and two. Now one more, close the carriage Bring that leg towards your chest. Hold on. Lift the head neck and shoulders off. We do a little pulse and a little pulse into our scissors.

Breathe. Shoulders are down, elbows are in, and we really try to warm up those legs, pulling the leg towards the chest with those long legs. Four four three three two two one one chair position, drop the head neck and shoulders down, heels come on to your carrot. There we go. So your heels are there. We're gonna reach the opposite leg out, heel, sit bone connection there, neutral position.

XL push away. And back. So think of the upper body too. We always think this is just about the lower body. Your upper body is organized.

You're reaching your fingertips towards the bar and we're pressing down so your upper body is just as active as your lower body. We're looking towards the sky. We've got that long neck. There we go and push out. Feeling good, working those legs warming up.

Let's just do a couple more. This is your last time. Close the carriage, bring that leg towards your chest, Hold on to it. Little extra stretch roots your the leg out, circle the hands around, interlace the hands. Now we do our scissors one two one two one two keeping the elbows in your peripheral view.

So you should be able to see your elbows and we're curling up chin towards your chest, your eye focus towards your thighs, now a little bit faster. And four and three and two and one, everyone into your chair position, lower your head neck and shoulders, put your toes onto your football. Reach that right leg out. We extend We flex, we point, we bring it down. We go up, we flex, we point down, and we're gonna go to a little rhythm. So it goes da da da da. So we go up flex.

And down and a lengthen, flex, da da, and up. Flex. Keep the tailbone heavy into your mat and up. Flex, da da, and up. Flex, two more and up.

Flex, last time, and a up and a flex, and a point bring it down. From here, switch legs. Other leg is lengthened out, find that neutral position, long waist, and we go up, we flex, we point, we bring it down. So we've got that nice rhythm, ready go. We go up da da da. So you're pressing the energy out through the heels.

There we go and up. Flex, da, da, da, and a lift. Trying to keep the pelvis a stable with follow through here. It's gonna be some movement in your pelvis, up. We're gonna keep that rhythm, and up. Flex. Last time, Anna up and flex, a point bring it down. Fantastic.

From here, bring your legs together. Dismount to the right side, lift yourself up, change the spring, one red, one blue, so take one red spring off. And let's come back down again. Hold on to your loops here press the energy into your hands, feel the back, float that right leg up, float the left leg up. Now from here, we're going to exhale, reach the arms and legs out just to start with, and then inhale and coming back.

So we're going into that little one hundreds position here. We're gonna go into our back stroke in a different position without the short box today. Oh, actually long box. We're gonna do it actually right here on your reformer. Let's do one more.

Brand it back, bend your elbows, and we're gonna press the elbows out to the side. Find your neutral position slightly in print. Now once you inhale reach the arms and straight up and the legs to the sky, we open the legs, we pike up, and we look, and then we bend, and the elbows bend, and the head comes down. So inhale ups like a letter u, keep your arms and your hands underneath your shoulder joint as you hold that pike, and then we bring it back down again. Keep the work in your back.

You're pressing forwards. Everything opens, and then we pike up And then we bend everything in. Do it again. Inhale reach, exhale, hold, bend the knees in. Inhale reach, exhale, circle, hold, and bring it in one more time. Inhale reach, exhale, hold, bend the knees in.

From here, we're gonna take your arms straight up to the sky. Into a diamond. Put your hands together. We're gonna exhale, reach the legs out, and the arms, and then we come back again. So the hands are together, Reaching forwards and back, but you're in a diamond position.

XL, inhale back, extending those legs out in external rotation. Now, one more. I want you to hold it up there if you can't hold it. Now just the arms. Just the arms. Four more. Just the arms.

Keep the legs still. Two more. One more. And then slowly bend the knees, bring the head neck and shoulders down, knees together, feet down. From here, put your loops back and with this smell again.

Sit up nice and tall. We're gonna take it to the lightest thing that you've got. Alright. We're gonna be here taking hold of your loop here lift up, so you're sitting up nice and tall. Elbow is bent. Place the hand down.

It can be here or here wherever you feel comfortable. C curve, tilt, float, the leg up, float the other leg up. I've got my hand here. It can be down, wherever you feel comfortable. We're gonna do elbow forearm wrist, wrist forearm elbow.

Keeping in that balanced position. Remember, this feels too challenging, put your legs down, and we can have them basically crisscross. We'll be sitting tall. This is a little bit more challenging. Already exhale. And follow the other hand.

Couple more. Last time. Now it gets a little bit more challenging. We go out. We lift up. We press down.

We bend in. We go out. We lift up. We press down. And in adding the next layer, we go out, kick those legs up, bring it back down.

Bend your knees. And out, ready, kick those legs up. We layered it, You can stay exactly where you were before at the beginning. You can even be still seated right now. Duh, up, bend, bring it in one more for good luck, and out bend extension, bend and pull in. Whoo.

Definitely felt those abs and legs. Let's switch around to the other side. So just so you know, we could be seated cross like this and do the whole little series like that. Alright? So pick up outside, hand. Get yourself ready here. Hand on your shoulder block or on your bar right down here could be a better place.

Let's float that leg up, float the opposite leg up, you're in that c curve position, and then we go again, and back. Focus on pubic bone to belly button, that scoop. There we go. Now elbow forearm wrist wrist forearm elbow, elbow forearm wrist, wrist forearm elbow. Couple more, then we take it to that next level, or we can stay where we're at. Are we ready?

So we go out, the arms go straight up, we press back down. There's the heart part of the exercise. A lot of shoulder stability here. We go up There it is. Now we're gonna kick the legs up. If we're able one, kick the legs up, press elbow bent.

That's always an option. We can always level it up or level it down. Can we do a couple more? And up, down. Last time.

And up. Tiese down, and back. Beautiful. Put that little guy down. Let's place the head rest down.

We're gonna take it to one red spring. Come forwards, legs along. Reaching towards your loops. Now I wanna make sure about hands width away from the back so we don't fall down that well. Alrighty. I'm going for the longer loops here.

We're gonna bend. We're gonna go into our rowing here. So we're gonna round rolling down. Now reach the arms out wide. Press the arms back as we go forward.

Palms are lifted up. Optim, we can bring the arms down or we can go up into our butterfly. And then we go again. Wheel of the pelvis tilting underneath. We hit that deep scoop.

We take the arms now. The arms press back as the abs pull in. That's where all the work is happening. Palms are facing the guy. We reach the arms up and over in that butterfly and we go again. We keep moving.

We're rounding. We reach the arms. There's the tricep. There's the ups. Palms are lifting up.

Then we go up into that butterfly. We got one more and we keep on moving. We crawl. We're reaching our arms now. We press back.

There's the work in the abs and the arms, and then we lift all the way up and over. We move into the short straps. We got a flat spine bicep curl hinge back flat spine flat spine. We're gonna take your hat off And then we go forwards and then come back up. We go into a bicep curl, flat back, reach up over your head, and then come forwards.

Ready. Bicep curl hinge from your hips, take that hat off, and then come forwards. That was for my friend, Delia, and bicep curl, hinge back, take that hat off, and come forwards ready. Open and close. One of my favorite simplistic exercises to do, really focusing on your back, you're drawing your scapula together, and we're moving, feeling your posterior deltoids here. Super important shoulders are stacked over her hips and her arms are going out to the side.

We've got four more here. Breathe. Two more. One more, and we go forwards. We let the carriage pull us, and then we put our loops down.

Dismount to the right side. We look down We're gonna be on one blue spring or you could be on a red depending on your size shape. For me, I'm on a blue, so I definitely be around a blue or a red. Okay. So make sure your head rest is down.

Take your hands up onto your shoulder box, take your right leg in between your shoulder box, lift up, and take your opposite leg long. We're going into a lovely hip flexor stretch. Now before we do anything, connect your arms to the back, make sure your wrists are underneath your shoulders. Your hands could be here or here depending on how you feel comfortable. Now, get ready. Going into a plank position.

Pull up, plank. We're gonna reach forwards and back. Forward and back. Now we're gonna add the right leg. Right leg kicks up.

Right leg kicks up. Two more right leg kicks up. One more right leg kicks up. Now that right leg goes down, we press. You're ready. We're gonna come back up into your plank.

From here, the opposite leg goes down, stretch, ready, pull those abs in, come back up, hold it there. From here, take the opposite leg forwards, hold that stretch. There we go. Release your hands if you need to. We're gonna go back up there again. Drop the shoulder blades down.

Pull those abs in against gravity. Are we ready? Slight pelvic tilt? Hands underneath your shoulders. We go forwards and back. Now we're gonna reach that opposite leg up and down.

Up and down two more up and down up and down. I take that leg down. Push forward that little extra stretch feels lovely, feel that stretch. Bring your hands underneath your shoulders and whip your leg back up again. Let's go again. Reach forward.

Scapular pulls down towards your hips. Come back. Lift up. Now, forwards going into your swan, back into your plank one more time, forwards into your swan, back into your plank, right leg goes forwards, close that carriage. From here, we're going to turn around, hands are forwards, feet are back, enjoy that stretch.

Now from here, we are going to go into some lunges. So I'm gonna ask you, you can either stay on a blue, but I'm gonna take it up to a red spring. So if I'm here, take it to a red. You need at least one red. Some of you may need a little bit more.

Come up onto a releve here. Take that right leg forwards. You're in your lunge position here. Hold it. Look forwards.

Split it. Hold your split. Bring the carriage in, bring it back, close the carriage, bring it back, close the carriage, hold that split, bend the knee. Find your balance. Arms out, push your way into the extension, bend the knee and pull back, so all in your hamstrings, push your way into your split, hamstrings are closing the carriage two more.

Push away, looking forwards, pressing down on that imaginary wall, one more time, push out. Slowly bring it in. Hold your balance for four, for three, for two, for one, take it down. Come through plank. Switch with the other leg. Get nice and comfortable.

If you can, hold it here. Go into your split. Hold that split. Now bring that carriage forwards and back. Got it forward some back.

Just gently going into that stretch, closing that carriage. Now take it back, bend that front knee. Find where you feel comfortable, make sure your front foot is stable. Really pulling those abs off for your thighs. Are we ready? We're gonna lift up, reach the arms out.

We're gonna push back, bend the knee in. Inhale out nice and strong, exhale find that hamstring, two more, lifting up to the sky, pull in one more time, pushing out feel that hamstring as you pull in. You're holding here for five, four, four, three, for two, and for one, and we go down. We come back, and we walk the feet forward right in the middle here and coming back. Now I'm gonna add a little bit more resistance on here.

I'm gonna add a blue, so I'm gonna red and a blue. And I'm gonna keep my feet here toes up and I'm gonna round like an elephant. And we're gonna exhale. Elephant, you're rounding through that upper back. That's why I'm pushing against resistance here. Eight, seven, six, round, five, four, three, keep that scoop, two, and one. That's work.

You're gonna keep that scoop in your upper body and your lower body here. Okay. Let's step down. Step down. Let's pick up your box. We're gonna grab your boxy, put your box right here. There we go. So we're all in that box.

We're gonna take it down back to a blue spring here. We're gonna step up and step up. Turn it around. Now, we're gonna hook your fingertips around the edge. From here.

I just wanted to make sure that that back foot is a little bit further forwards right on the edge here. Can you see? So we're here. Now I like to claw back, you know, the word so I can get my back engaged from here. I want you to release that leg and come back into your plank position here. From here, we're gonna bend the knees and push out.

Bend the knees. And push out. Bend the knees. Now push out. Hold it here. Rotate to the side.

Bend the knees. Push out. So you've got that underneath oblique happening there. Push out. Couple more. One more, tourists to the other side in and out so we can really focus on that underneath the oblique. Two more.

Keep reaching out to the crown of the head. One more. Come back. Ban the knees. Drop those knees down.

From here, step off. Now, we're gonna pick up our lovely loop band now. We've got our lovely loop band here. It went for a ride over there. So I wanna make sure that you've got your foot strap here.

Gonna get my loop and I've got my loop like this. You're gonna put your foot underneath the loop. Gonna keep that carried still. So just pop on as many fingers you want just to keep it still. We're gonna be in your side over here.

We've got our loop We're gonna press, and we're gonna go all the way down into the well, and then lift up, bend. And again, we go all the way down, lift up, bend. So you're working your back, you're working your obliques here and bend. Try and keep that bottom leg as still as you can. Gotta keep it still.

Two more. One more. And with lift up mermaid, quickly moving on to the other side, We move at a brisk pace. Got a lot of good things to get done in such a small amount of time. There we go. Hands up.

Flex that foot. Keep it strong. We go down into the well. Lift up, elbows bend. And down into the well, keep those obliques firing, keep your hips stacked, keep that bottom leg nice and strong.

It's not moving, down into the well, and down. And again, inhale down, exhale up. Let's do a couple more. Last time, down we go. And up, beautiful.

And there you go a little stretch over here. Okay. Quickly. Let's take the box off quickly and place in the box just at the end. Now we're gonna get your loop. You're gonna take your loop over just like this. There we go. We're gonna go to a I'm gonna take it to a blue spring.

Some of you might want a red spring. We're gonna be sideways like this and we're gonna press that for in and out. So we're bending both knees and we're gonna pull that leg in and out. So now let's take their hands behind the head. Now if you want, you can extend that leg that you're stabilizing on, or you can keep it semi bent.

Whatever you feel comfortable, I like it straight, but taller people like it a little bit bent. There we go. So what are we focusing on here? A doctor in a thighs. Woo hoo. Let's do four more here for three Two, one. Turn around. Hold on to the razors if you can.

Got it. Move that foot a little bit further forwards. Pull off. Pitch your body forwards and pull in and out. Now if this is too challenging, you can always put your hands forwards for a little bit of stability. Stabilizing leg is bent, put the hands behind the head, and let's work our legs. Woohoo. There we go. At glutes, our hamstrings, our legs, our balance, five, four, three, two, and one.

Turn it other direction around the world here. Flex, hand behind your head, pull. I'm gonna step out a little bit wider. There we go. Sometimes we get a little bit too close, and then we've got no range of motion.

So just have to step out a little bit further. You might have to adjust yourself. Pull in and out. In five more, five four three two and one. Awesome work. Turn around.

Grab hold of the razors. Scoot that leg a little bit further forward. So you're off the stopper. Right? So you're off the stopper to start with back again. Now pulling pull in. So you're gonna feel your quads, so as balancing their arms behind your head. There we go.

Ready for our grand finale here. Four more. Four. Three. Two.

Give me one more. Beautiful. Now this is the ground for my hands are here. Make sure your hands underneath your shoulders, find it just in front of your shoulder joint, take the legs back, find your neutral position slightly tilt underneath, draw the knees in, stop, knees in, Stop. Reaching out for the crown of the head.

Four more just like this. Four, reach out. Three, relatively straight spine, flat spine with a slight curve, a slight tilt with those lower abs. One more. Hold it there.

Drop the right leg. Drop the left leg. Woohoo come back and stretch. Breathe. Bend your knees, sit your hips back.

Hang on there. Look out on the horizon and breathe. Yes. I'm out of breath. And so should you be? Unless you're a superhero, And if you sniffing up heavy breathing, I'm gonna view a round of applause and stretch roll all the way up. Let's step out of that well Let's come nice and wide, bend your knees, side bend, and reach awesome work, you guys, mixing the classics with definitely a contemporary flair there.

We love to fill in the gaps of the little contemporary, but also really working those classics too. Bring the legs together. Ready. A chinch of chest, rolling down. Rolling back up again.

How do we feel? Well, my heart rate's still up, so great workout to get your heart rate up. We're working on power super sculpt with a little contemporary flair, and then we threw in that loop band at the end just for a little extra burn. Thank you. Bye.