Full-Body, Box Reformer

Hey, guys. Today, it's all about the box. We have it on short ways in front of your shoulder blocks. I've got my foot bar with the pins in it so it's nice and locked. You're gonna want that.

And then all my springs are on. And then lastly, I have the straps on the shorter side. So I've shortened the straps. So the short loop is like halfway to your carriage somewhere around there. So those are set up We're gonna hop on your box, take a seat, and throw both feet under your black strap.

And I want you to sit right in the middle of your box nice and tall. Let's take a deep breath here. Let's reach the arms forward. We're gonna take a little pelvic tilt, exhale, scoop out the belly, tuck the tailbone, start to roll back just a couple of inches, and then bring yourself upright. Good. Let's do that again, exhale.

Scoop out the belly. Roll back a little bit. And then let's just take it step by step. We're getting a little bigger, a little deeper every time. Go back a little bit further, and then keep reaching those arms forward, wrap that rib cage, scoop roll back.

Let's see if we can straighten the legs as we go back this time, and then rolling yourself up sit up tall, good exhale, scoop out the belly roll back. This time, we're gonna take the arms up as we reach our upper body up, sit up tall, exhale bring the arms forward as you scoop and roll back. Could inhale reach, exhale. It's like someone's pulling you back by the shirt, but you're reaching your arms forward keeping your shoulders above your hips. Good. Two more.

And lift. One more we gotta go down. Let's stay and pause. Inhale reach your arms, exhale. Good. Hold that c curve and the low spine.

Inhale exhale for four. For three. For two. And give me one more. And then I want you to dive your head forward over your legs. Give yourself a little stretch here.

Roll up through your spine. Take your arms up and over your head. We go back again, straighten out the legs as you roll back. We're gonna just twist side to side for eight First seven. Good. Dye in that belly.

For five four more. Four little twists taking the shoulders. For three really good for two. And then let's pause on one. So I'm reaching to the left. I'm going back an inch up an inch for eight.

First seven, getting a little bit deeper back and left. For five, for four, inhale exhale for three, two, And on, scoop rollback twist to the right, we go up an inch, back an inch, eight. Lift. Good. Get a little bit deeper. And five more go for five.

For four, shoulders down for three, two, and one. Good back to the center. Lift up tall exhale roll back again. Good dive your head forward, stretch those legs. Let's do that again. Lift your arms up, sit up tall exhale scoop, draw the arms forward as you roll back, dive the head forward and over scooping the belly back, and then roll yourself up. Perfect.

Let's take all the springs off except for a blue. So one blue And we're gonna go into this side over series. So let's start with the right leg bent on the box. I want you to shift your hip all the way to the edge of that box. You can go ahead and put your hand on the head rest. Here's the tricky part for this flow.

We're gonna not use the black strap. We're gonna use your foot bar. So that's why the foot bar must be plugged in or pinned in so it's nice and locked. So it doesn't move on you. We're gonna slide that left leg underneath a bar.

You're gonna push up with the left leg actively pushing up into that foot bar to stabilize yourself. Stack those hips one on top of the other. If we're gonna reach the left arm overhead, take that right arm or, away from the headrest, reach through, go out, reach, reach, reach, get longer. And then lift your body up. We're gonna take both feet right in front of our box. Left hand goes to your bar.

We're gonna go on to our legs, hips are off the box. We're gonna go into a side plank, squeeze those inner thighs, reach that right arm overhead. Bend the knees. Bring the feet right underneath the hips. Slowly place your hips on the box.

Go back to that side over. Flip the leg under. Find the balance. Find this nice big side over. Reach your upper body up.

Take your feet to the carriage right in front of the box. Go for that side plank, squeeze lift, stack those hips, and then we go through it. Now that you have it, you can go at kind of a solid pace here, but don't get too fast on me. Take your time so you can find your placement. Yeah. We go up and reach and bring it in. Take that carrot all the way in before you go into your site over, reach, lift. Let's do that two more times.

Feed down. Reach, take your hips to the box, sneak that knee up, left leg straight and long, go for your side over, lift feet down. And we're gonna pause here. Good. You're gonna bend the knees underneath the hips, reaching the arm overhead. Pull it in.

Left. Good. Let's go for four belly button to spine. For three, keep the hips lifted and just draw the feet underneath. For two, last one, you're gonna place both hands on your bar, separate your your legs so they're hip width apart.

We're gonna slide the carriage back a couple of inches. So shoulders are away from the wrist, stay there, pause, bend the knees underneath the hips, shoot it back out for eight. Shoulders are down, press your chest away from the floor, belly button to spine. Breathe. Strong legs. You're on the balls of your feet.

Your heels are resting up against that box. Give me four. For three. Two. Give me one more. And then bring the carriage all the way in, you can come down, take a seat on your box, and we'll try your other side. So flip around. Left leg has been on the box.

I want you to shift that hip right out to edge the edge of the box. Place your left hand on the headrest to find your bearings here, stack those hips, and then lengthen that right leg. We're gonna push up against that bar to stabilize ourselves. Hold on to it. Take that side over. Reach the right arm overhead.

Left arm is shooting through. We pick ourselves up. Place both feet. So my left foot is in front of my right foot. Right hand on the bar. We go into our side plank, reaching the arm overhead.

Bend the legs, bring the feet underneath the hips. Sit on your box, hike that knee up. Right leg straightens. Go for your side over. Big nice long line.

Pick yourself up. And then feet down. Hand on the bar side plank. Good. Once you get this one, it's really quite fun. Go for that big side over. Lift, lift, lift, lift, Good.

Bring yourself in and reach. I will say it's hard to not let the carriage crash in. You have to, like, take it as easy as you can. Good. Take that stretch. Lift yourself up. Slowly feet down.

And lift. Let's do two more for fun. Take the seat on the box. Side over. Lift yourself up, find your feet to the floor. Good. Lift those hips plug in the belly.

Let's do one more. Finding the bar, lift yourself up, bring it in. Last one, let's stay here, bend the knees, and reach longer, longer, longer. Keep the hips stacked and keep your breath going. Good. Give me four more.

Go for four. Keep those hips lifted for three. For two. Give me one more. Whoo.

And then take the hands to the bar, widen the arms to their shoulder with the part. The legs are hip with the part. Take that slide back. Hold it there and then just bend at the knees. Stretching long in between belly button and spine and then actively press those shoulders down.

And give you five. Inhale exhale. Four. Three. You got it two more. Two On this next one, we're gonna bring the carriage all the way in. Keep the heels up against the box.

Send your booty back, find that little chair pose. We're gonna just pulse it out here, down an inch, up an inch, firing up those legs plug in the belly, send that tailbone back. It's like as if you're gonna sit on the box, you get low for eight for seven keeping the knees over those ankles. You can also do this flat footed right in front of your box if you need to. If it's too much balance for you, go for four, for three, for two, and then take your hands to the bar walk your feet down if your heels were up and take this big stretch here.

Here we go. Roll yourself up. Take a step off of your carriage, and we're gonna step on the inside of the frame. So careful as you step in. We're gonna face our risers grab the left strap, and you're gonna place your right foot in the shorter loop. So put your whole foot in so the short loop is all the way around your ankle. You're gonna step down.

We're gonna face our box. We're gonna walk forward towards our box. Hands are going down. We're gonna step up onto our headrest first carefully slowly. Take your knees to the box.

Here's the tricky part. I'm putting my left knee down foot up right away. Hands are gonna walk down to your carriage. Now the foot needs to squeeze towards the glute, do a little rotation with the ankle so that knot is right underneath your foot. Here we are. Now you can lengthen that right leg, plug in your belly, chest away from the floor, And we're going for this lift, this arabesque lift using the hamstring and the glute, pulling the leg straight up without arching the back, lift, lift, lift, squeeze and reach.

So right where that hamstring meets the glute is the focus, stretch behind the knee, keep it nice and straight, and plug in that belly. So good you guys. Let's go for five. Inhale to reach, exhale return. For four.

Good. You have to go slow with this one, especially on the return. You don't want those ropes jumping around. For three, let's do two more, reach, reach, reach a little bit higher if you can for two. And one. Flex the foot to hold onto the strap, bring both knees to that box. We're gonna slide on down to that left hip.

I want you to scoot your hips down, and we're gonna take that left forearm to the carriage. Plug in the belly, and then take that left leg. It's nice and bent on your box, right leg, flex that foot. It's parallel to the floor. We're gonna draw the knee in towards your chest first. Extend and straighten the leg out and then do a little lift in between.

When you pull this knee in, I want you to pull your foot forward as well. So keep that foot or the heel away from your glute. As you pull this knee in towards your chest, use your abs to help you out, and we've reached. On that reach, I want you to resist turning the leg out. Keep it nice and parallel to the floor.

So you're using that outer thigh. And we go for four. Reach, reach, reach, pull it in. Good. Keep your breath going. If this starts to get necky on you, I want you to look down towards your springs, and reach reach reach. Good.

Let's go for three. Good. Take your ribcage, kind of reach it towards the ceiling. So you're not dumping in that bottom shoulder. For two, you gotta go slow with control on this one. Last one.

Pull it in. Reach it long and lift, lift, lift. Awesome. Crawl yourself up. We're gonna take our foot out of that strap, but we're gonna stay facing to the left. So our left leg is still bent on the box. And then your right shin is just gonna go or that right knee right down onto the headrest.

I'm gonna use the longer loop, so I have a little bit more length here sitting up tall. We're gonna start with a bicep curl. And an overhead reach. My left hand is just on the side of the box, helping me out a little bit. And you're using this side oblique to help stabilize yourself and we're going bicep curl in, punch and reach.

Give me four more. We go for four. Lift out of your waist. So try not to sit into your hips. Lift up up up.

Shoulder down two more. Pull it in. Reach it up. Last one. Pull and reach. So good, you guys.

Take that strap You can let it go as your carriages back to its home base. We're gonna start all over on the other side. So hop on off. We're gonna take the right strap this time. Left foot is going in the short loop. So throw it above your ankle.

And then step on down. We're gonna face our box. We're gonna walk on forward so we're closer to it. Hands down. Feed are gonna pop up onto the headrest. Flex that foot so you can hold on to the strap.

Right knee is going down first, hands onto the carriage. So we're gonna kick that heel towards your glute to secure the rope and then shimmy shake it so that knot is right underneath your foot. And then we're gonna straighten that left leg. Plug everything in, find your abs here, and then go for that reach. Era best lift.

Good. We exhale. Keep the leg nice and long. Use that hamstring glute to lift. Good. Keep the shoulders down.

The arms are supporting you. And we got four more, lift, lift, lift. For four. Reach it up for three. So good. Two more.

Two. And last one. Nice. Bring your knee to that box. We're gonna come on down onto the right hip. And then I want you to scoot your hips down so you can be nice and long in your spine.

We're gonna go down to the right forearm left leg's straight and long right leg is bent on your box. Your hips are nice and stacked, lift up out of those shoulders. Here we go. We pull the knee in towards our chest, extend that leg, and then little lift. Good. Slow with control so the ropes don't get out of hand.

Lift, lift, lift. Good. Plug in that belly. That left hand can either stay on your hip or if you want more support, it can go down onto the box. So think knee to elbow and then reach it out and lift it up. Good. We got four.

And we reach. Keep that leg parallel to the floor. For three, keep the heel away from the glute and lift, lift, lift. Good. Sholders down. Bring it in. Extend long.

Lift it up. Last one, you can do it. We go in We reach it long. We lift it up and take it in. Good. Bring yourself all the way back up.

Sit up on your box so you can take your foot out of that strap. Right leg is bent on the box. Left knee goes down onto that headrest. I'm gonna use the long loop. We're sitting up tall.

Right hand is just alongside your box. We go bicep curl into a little overhead reach. Control that landing. So don't get too fast on me. It's a slow unfold.

Really reach out of your hips. Get a little bit taller. We go go go. For four, exhale. For three, get taller.

Two more. For two, And last one. Awesome. You can drop that strap. When your carriages all the way in, we're gonna step off, and we're gonna flip our boxes so they're long ways. I'm gonna take the box over the shoulder blocks We're still on a blue spring.

We're gonna lie down on our bellies, chest on your box facing your riser. Make sure your legs are over that foot bar. We're gonna use our arms, walk ourselves up so we can get to our straps. I'm gonna hold the carriage out with my toes, bring your hands into the short loops, and bring those arms out to the side of your frame. Now engage the legs, squeeze the tush a little bit so those feet can clear the bar.

We're gonna take our arms slightly in front of our shoulders, plug in the belly, you're going into your back extension, bringing your arms by your hips, and then exhale as you lower. Inhale, lift and exhale lower. Good. Slide the shoulder blades down your back, lift your head and chest, plug in that belly, and then lower everything down. Four more. We go. Inhale reach.

Exhale. Good. Use the lats. So press those armpits down and give me three more. For three, Good. See if you could lift a little bit higher for two. Now let's do one more.

Good. Same thing, but a little bit different. When you go out to this side, You're gonna squeeze your palms towards each other this time as you go into your back extension, t the arms out to the side, squeeze the palms towards each other. Let's do a couple more exhale and inhale reach. For four. Pelling in to support that back. For three, two more.

For two, And last one, hold and reach, lift a little bit higher with the legs, a little bit higher with the chest, and then float everything down. You guys so good. Let the carriage go all the way to its stoppers, get rid of those straps, hands on either side of the box so you can take yourself to the floor. I want you to do a little counter action. So I want you to round your spine, shake it out.

And slowly you can roll yourself up. Thank you so much for joining me. Awesome work.