Adv. Cadillac

Hello, everyone. Welcome to the Cadillac workouts. What we're gonna do today is we're gonna follow the reformer workout and really take in mind the body that's in front of us. The the body that's in front of us needs some flexibility in the back line, opening up the shoulders, and also feel like they're getting a workout, that he's getting a workout. So why don't we start with footwork, please, on your back, Corey. You always wanna make sure that when the legs are extended, feet on the bar for me, please, when the legs are extended, the legs from the hips are at least eighty, eighty five degrees.

From this position, we start with footwork. We have two bottom springs, red springs, ideally. And with your in, you press out and the exhale down. Right. Inhale. And exhale.

Lengthening the back of the neck. What's very important, especially with a tight body, that we start connecting those arms into the back muscles, one more time, Corey. Now, the way we're gonna do that is we're gonna rotate the shoulders outward and let the palms face upward on your arches for me, please. Good. So when you're on your arches, make sure you're on the most sensitive part of your arch and to really work the back line, you wanna reach those heels up to the ceiling. So really reach those heels as much as you can.

But yet, still find that wrap of your metatarsal forward. Bending the knees for me, please, and stretch pressing the heels up to the ceiling one. Good. Again, find that flow. Remember, it's like the wave. You could go out and in, and out and in. Breathe on the effort and exhale on the release.

We're gonna do this one more time and release on your heels for me, please. Again, another important thing on the footwork is when you do heels, you really flex your feet so you can get that Achilles tendon to stretch. Bend the knees for me, please. And with your inhale and exhale bent. You wanna do this 10 to 12 times.

So to keep the flow. You don't wanna over exhaust one set of muscles. Remember, the whole idea of pilates is that you wanna work the muscle just right. Keep pulling the toes towards towards your knees. Remember, you wanna kiss the knees with your toes. So really pull your toes back, Corey. Two more times, please.

Last time, and press it out. Tend and stretch on your toes. Heels together toes apart. Making sure that those inner thighs are connecting, especially when you flex your feet, try not to let your knees roll inward. So you wanna keep that wrap of your hips continuously. And one, two, three, up two, three, down two, three, up two, three. Verizon. See if you can find the connection of your lower abdominals as you flex your feet.

So when you point your feet, those lower abdominal muscles, the pelvic forward is activated. Excellent, Corey. You're doing a great job. Breathe into the middle back for me, please. And see if you can melt the ribcage into that mid back.

Excellent. One more time for good measure. Point your feet, bend the knees, and bring it down for me. Remove your feet from the bar. Slide yourself back for me, please. Now let's go into 100.

100 with the overload on the bottom. Right? Why is that so important? Because we want to recreate. We want to recreate the 100 on the reformer. And as you all know, the 100 On the reformer, the overload comes from the bottom, not from the top. So remember, specific exercises bring specific results.

So if I'm gonna train my client to do the 100 on the reformer, I must use the same overload. That's how we're gonna create strength and build flexibility. Here we go. Length those arms up to the ceiling for me, please. With the exhale, press the arms down and come up into a 100 position. And he'll pump those arms. And exhale.

Again, inhale, and exhale. Now a couple of things that I want you to think about, I want you to rotate the shoulders outward, find that wrap of the scapula's to the front of the body. And every time you expel the air out, I want you to see if you can get up a little bit higher without sacrificing the length of the lower back. You have that outward rotation of the hips, and you're lengthening those legs as much as you can. He's probably done two two hundred, but this is the last one for you guys. So take a very deep breath for me, please, and empty the lungs completely, completely, completely, completely. And really.

Excellent, Corey. So the first stretching exercise that we're gonna do is shoulder roll down, or some people call it the shari or the parakeet. Turnaround for me, please, one of the important things of the shoulder roll down is that not only are you creating stability in the hips, but you're also creating articulation in the spine. And the one thing that I love about roll down is that you also you also get to do backward Monkey. So here we go. Let's start with that connection for me, please. So, Corey, I want you to go on your back for me, please.

Make sure your heels are connected to the bar, please. The next exercise is the shoulder roll down, also known as the Parakeet or the Shari exercise. And this exercise will be the first exercise in the series where Corey gets to stretch out. So let's set it up. You use one top spring.

You can use a blue, if you like. I like to start with the feet on the bar. So that way, the parallel bar. So that way, it gives me, an indication where the body should be for this particular exercise on your arches for me, please. Shoulder with a part with those legs.

And like I said, I like to do the exercises on the arches instead of the toes. Screw the abdominals and naval deep, pointing your sits bones down to the floor bend the knees for me, please, and push through with the legs. Now what I'm looking for is this beautiful elongation here in the hips. Now Corey's gonna keep that elongation as he bends the knees. He still keeps that nice beautiful elongation, pointing pointing the sits bones down to the board. And then with his powerhouse, he presses up, kicking the right leg over the head and one, and again. Remember, you wanna keep the integrity of the pelvis.

So when you kick over the head, you wanna keep your pelvis nice and quiet. Without bringing the bar down, you melt your sternum down to the floor one vertebrae at a time, stomach is in, find that neutral pelvis once you have your neutral pelvis, then you push through again and see if you can reconnect with that nice, beautiful, long pelvis. Make sure your shoulders are, make sure the legs are shoulder width apart, please. Again, bend the knees, scoop the abdominals, pointing your sit bones down to the floor, straighten out the legs with your core, peel yourself off, kick the left leg over the head. One, two, And right leg one, two, one more time, skip the abdominals. Try now to move the character, see if you can melt your heart down, keep your bar up, don't move the bar down yet until your thoracic is completely down. Also, try not to over exaggerate your lower back and try to round it. Think of a elongated lombard spine. Let's try that again for me.

Please bend the knees. Straighten the legs out with your powerhouse. Press it up one for the bottom time. Through the thoracic, we're are we're articulating the thoracic. Pick up your right leg. One, two, and switch one, two, one more time. One, two, Now, Corey, the idea is that you do not bring your buttocks down.

You melt your heart down. Try to keep the buttocks there as much as you can. So the ideas that you want to almost feel like this pull of the spine as you articulate all the way down and push through. Now we're ready for my favorite exercise, which is backward, monkey. Reach the arms over the head for me, please. With your inhale lift the arms up to the ceiling and with the exhale roll up and grab the bar for me, please. I like to start with a single, yeah, a unilateral exercise.

So what I'm gonna ask for this body is to bring the left foot down for me, please, left leg down. So now only one leg is on the bar. Bending the right knee, scooping the abdominals, making sure that you don't dump into your lower back, you're gonna lengthen that neck and press the bar up to the ceiling. Connecting your shoulders into the back, flying that serratus connection and bend the knees. Now this is, this is, in this particular exercises, you wanna use the same muscles that you would use for stomach massage. This is a great preparation for rolling like a ball for stomach massage for anything that requires your spine to be round.

And shoulders down, length, and neck. Imagine you have a tennis spot between your chin and your sternum. Again, keep that length. You wanna make sure the more you lift out of that lower back, the easier it's gonna be to do the push through. One more time, Corey. Find that connection of your shoulders. Always connect your shoulders to the scapulas, scapulas to the ribcage.

Good. Bent and find that length of the body. Ah, he did it. Good. Excellent. To the other side, please. Three repetitions on each side. Remember, you have the top spring. A blue one would be great.

Screw the abdominals in lift up. In the classical, just use the regular push through, spring. Lift out of that lower back for me, please, and stretch up and over, finding that two way stretch, see if you can start creating space between the ribcage and the pelvis. That's the whole idea. Pollides is about expansive. It's be about it being creating expansion, not retraction.

Scoopy abdominals lift up up or contraction. Lift up and over for me, please. Again, one more time. You're gonna see the magic of this exercise in a second. Good. Screw the abdominals, bend the knees, lift up and over and find that connection.

And now both feet on the bar, please. Stretch those legs, relax the neck, lengthen the back of the neck, length not lower back, your c curve happens in the thoracic. Screw the abdominals. Now remember try not to drop yourself back. Lift yourself out of your sits bones. And from that position, you control the bar and press it up to the ceiling.

And now lift out of that lower back, bend the knees into the chest. And like your stomach massage lift up and over. Try not to use your arms because that's contradicting to what your body wants to do. So try not to pull on the bar when you push through. Again, scoop the abdominals, lift yourself up and over. Right. Find that lift, the same lift that you would have in stomach massage, the same lift you would have in rolling like a ball.

Connect your shoulders into the back muscles and lift up and over three repetitions. One last time. Inhale. Anexcel. Last time, Anexcel.

And, ideally, if if you've done this correctly, when you do a rollback rollback could be abdominis, you should have more space in the lower back, and you should be able to control. Which the arms over they had for me, please? Bring your arms down to the sides, bend the knees into the chest, and remove your feet from the bar using that left leg to press the hips up. And, yes, no notes in the springs. Excellent. So now let's test drive the results of this exercise. Sit up, Corey, and give me a rolling like a ball for him between the knees. So it's the same muscles that you were just using in the previous exercise.

So here we go. And let's go back. And scoop the abdominals up one, again, inhale scoop the abdominals two, lift out of that lower back exactly the way you were just doing your last exercise. And whole. Excellent. Now let's do some arm work.

Standing arms on the outside of the Cadillac. Good. For someone strong like Corey, you can use two red springs, or you can use the classical leg springs. This is gonna challenge him even more, and especially because he loves his big guns. So Why not continue working on that? Okay. We're gonna transfer the idea of that our spinal articulation, and we're going to add it to our squats.

Standing squats. So here we go. Right angle with the arms for me. Please, Pilates stance. Make sure there's a little bit of tension on the springs. Let's prime the body first. So Again, give me that outward rotation, find that serratus connection, just with a long torso lean back.

So you're gonna open the springs a little bit, and then come back to center one. Again, lean back. And two, make sure that your horizontal adductors are also activated. That means the muscles that create this action, the huggatory action. With your a and he'll go back now from this position, squat, bring your sits bones down to your heels. There is the rolling like a ball.

Now I want him to actually roll back into the chest, naval deep, and come up one vertebrae at a time, naval deep. Give me a bicep curl and using the back of the legs, come up. And rounding the upper body forward, reach beyond your ankles and articulate through the spine, one vertebrae at a time, stomach is in, and that is one. Again, right angle with the arms for me. Please lean back. Bring your sits bones down to the forward. As your sits bones go down to the forward, your knees go forward so you, the you keep the weight of the body on your legs, chin to the chest, navel deep.

You're still in a rolling like a ball position. Screw the abs in using the back of the legs and round the upper body forward for me, please. We're gonna do this one more time, making sure that you keep your lats connected to your arms. And here we go, with your in your length in the back of the neck. Screw the abdominals, sits bone stem, and articulating for the spine. Give me that c curve, Corey.

Connect your arms to your back. Now turn to the chest, naval deep, and come up using the back of the legs, rounding the upper body forward. That was a challenging one for him. And that's the idea. You don't wanna go over exertion.

So that is enough repetitions. Let's turn and face the other way, please, for boxing. Before we do boxing, I'd like to do a couple of preparation movements, so center yourself for me, please. Now, this is what I like to do on the baby chair. And for those of you that know my work, you know, I love the baby chair. So we're gonna connect the arms to the trunk by pressing those arms forward. Go ahead.

And now we're gonna rotate from your shoulders the palms up to the ceiling. We're gonna keep that outward rotation And just with your elbows and wrist, return the palms facing them down, and then return back to your boxing position. And that is one. Again, inhale. So give me that outward rotation of your shoulders. He is shaking you guys, and we're only gonna do three repetitions. So that's wonderful.

Right. Now turn the palms down from your elbows and wrists and return back to center. Look at the body that's in front of you. And if you know your your client is dying already, you don't have to overdo it. Two, three repetitions is enough. Remember, these are heavy springs. He wants to work out hard. So let's give him something that he can talk about.

And now from this position, I want to activate the serratus anterior. You guys are always gonna hear me talk about serratus anterior. So he's gonna press those arms forward. He's gonna connect with his outward rotators of the shoulders. And then with his scapulas, he's gonna reach those arms forward towards me and back. So he's gonna pinch the scapulas and wrap them to the front of the body, retracting the scapulas and wrapping forward, and there he is. Turn the palms out, don't lose that connection, Corey, not goes up against each other, and you're in a boxing position.

Now he's ready to box. He's connected with his outward rotators, with his serratus step back just a little bit more. I'm gonna give him a little bit more of a lead way. From this position, please, just punch one arm at a time. But remember, you want to include your rotators and your serratus.

So that means that when you punch forward, the scapula wraps forward. And again, scrub the abdominals and reach forward, reach, reach, reach. Good. Keeping the back of the neck nice and long. Continue. No fat neck. Chintown. There you go. And really. Good.

Excellent. Triangle. Bring your hands in front of your chest and lean the body forward just enough. From this position, with the inhale, he presses forward, reach those arms. Articulation of the spine is a big think for me. So as he lifts the arms up to the ceiling, he allows the scapula's road to rotate upward. And now as he bends his elbows and brings his hands back into your shoulders, the scapula's rotate downward, inhale reach forward.

Allowing the scapula to connect to the front of the body and then rotating upward and then bringing it down one more time. Say in the same angle, Corey, so really work your powerhouse, especially the upper powerhouse. And bring it in reverse in your arms up to the ceiling and press the arms down. Good. Two more and try not to sway back and forth. Keep the tension of the springs.

Notice his hands are close. This is very important to strengthen that whole arm line, especially your wrist and the grip. As we get older, we start losing our grip strength. So Remember, you constantly want to make sure that your your clients, your student is working those muscles just as well as the rest of the body. Excellent. Reaching the arms forward for me, please, and arms up to the ceiling. Five shavings, hands behind the neck, and reach forward one.

I like to do my shaving with the elbow slightly forward because that gives me a better connection of the pectoral muscles, that's serratus, and it just really connects in the upper abdominal area. Open the arms out to the sides for me, please. And now he's ready for a hug a tree with the a and he'll go forward and out. Same idea. You wanna keep your arms? Slightly at a 30 degree angle.

That's the angle of your scapula. And then from there, wrap your scapula to the front of the body. So no pinching of the scapula anymore. You wanna make sure that you wrap forward to activate that serratus anterior and release. Very nice.

Now we're ready for flying eagle. We continue the same theme of connecting the arms to the back. So I like to use the leg springs, or you can use a red spring depending on the type of Cadillac you have. The connection of the feet into the edge of the platform is essential for the help of the lower back. We wanna make sure that when you go into back extensions, you're not compressing on that lower back.

So what you do is you literally press the top of the feet into the edge of the platform, grabbing the straps for me, please. I like to use the straps because that gives me more options. I can either have the student hold the end of the strap or the base of the strap depending on the body that's in front of me. With the inhale core, you're gonna draw those arms down and reach those knuckles down to the fourth. Reach those heels back for me.

Please give me that outward rotation. Beautiful. And with your ex, I'll bring it down with control and lengthen the neck one. Again, Start rotating the shoulders back, connect to your lats, lats connecting to your glutes and hamstrings, and bring it down too. Let's do three more, actually.

Whether you're inhale, keep reaching those heels back, Close the ribcage knuckles reach down to the four, and with your x, so you come down, last two. Here we go. Inhail, rotate the shoulders back, reach those knuckles down to the four, and with your axle returned, last time for good measure, and with your a inhale pulled back, scoop the abdominals in, enable deep, deep, deep, deep, and with your exhale return back, and release. Sit back into a child post position, please. The type of child post position that I like to do is actually, yes, curling your toes forward towards your knees, grabbing the outside of the outside arch and crowning the head down to the fore. That way we can open up that lower back, open up that neck, and still create that c curve in the thoracic. Excellent.

Next exercise is back stroke. I like backstroke to be loaded from the bottom springs. And the reason for that is, again, you're recreating exercises that are done on the reformer. And the weights on the reformer comes from the bottom instead of over the head, unless you have, a balanced body reformer with a higher extension, then that's different. On your back from me, please, Corey?

Good. Banding the knees into the chest. Head up. Ch into the chest. They able to deep into your spine. Find that outward rotation of the shoulders, with your inhale extend arm selects up to the ceiling, exhale open out to the sides, and with your inhale, reach, reach, reach, reach, reach, reach, and with your exhale bringing in one. Again, inhale up, open a round, and reach forward, and bring it in two. Remember, it's a five count exercise.

One, two, three, hold four, five, and finish six, reverse, inhale reach forward one. Two, three, out to the sides, out to the ceiling, and bring it in. Two more. Just like that. In your hold. Two, three, out to the sides, out to the ceiling. Make sure the arms are also circling with the legs one last time. Hold. Two, three, out to the sides, out to the ceiling, and release.

I would usually do teaser right after this exercise, but because I want to use the series of push throughs at the end of the workout. So he is nicely stretched. We're gonna skip that, and we're gonna go right into Shortbox. My favorite Shortbox on the Cadillac is sitting on the edge of the Cadillac and facing sideways, please. Use these paths.

Always try to use paths right underneath your caps because that is gonna give you traction. What we're doing in this particular position, yes, where there's no straps, obviously, rights, we are activating the back line and trying to turn off the the hip flexors. So Corey can connect better with his powerhouse. I highly recommend this exercise for students that over power with the hip flexors. He's connecting with his hamstrings.

He's gonna turn off his hip flexors, and he's gonna find the connection of the lower lower abdominals and inner thighs much easier. Hug yourself into a c curve. Here's that secret again. Yes. And with the a inhale, he's gonna go back, connect the sacrum to the floor. Now he's gonna keep the sacrum to the floor and give me a roll up.

Good. Five repetitions for me, please. With your inhale stay rounded for me, please, chin to the chest, screw the abdominals up and over, connect with the sacrum. Now your goal is to keep the sacrum then fold yourself with your upper, middle, lower abdominals. Now, it's very important when you're teaching this exercise that you create safety in this for your student. So sometimes I like to stand right here and hold on to one of the legs So just in case, you know, you have, safety nets, scoop the abdominals and round the upper body upper, middle, lower abdominals, and release flat back.

Now I've been playing a lot with Flatpack. It is important that we honor the mobility of the pelvis. That means when you're sitting up nice and tall in a neutral pelvis, You need to honor the lower curvature of the spine. Your spine will automatically lengthen as the body goes back. You're gonna feel the abdominals, especially the six pack pulling in that pubic bone forward. So the body knows how to create these balances.

Yes. As long as you try to always bring your body back to neutral. And what that means is that the long bar when it comes to neutral, it's gonna have a little bit of lordosis. That is a healthy spine. One more time. Excellent.

Another exercise that I like to do for someone that needs flexibility in the hamstrings is a twist, and here's a twist reaching forward. So you stretch your hamstrings, scooby abdominals, and come center. And then on one, with the inhale twist, lengthen the body forward. And come up. Good. Spiral the spine. Good.

And forward. And up one more time. And reach forward, reach, reach, reach, reach, anybody that knows my work knows that the short box is mobility of the pelvis on stable hips. So side to side, there are many variations But if you just stick with that idea, it becomes a completely different experience on this exercise. I want you to think of your pelvis as a boat.

So the boat is gonna rot to the side and you keep the rest of the body nice and long. So you're creating space in the articulations as you go side to side. Right. There's you're you're lubing up those articulations by retracting on one hip and then expanding on the other one more time, contracting on the right side, expanding on the left, And last time, now once your student understands this idea, then you can add the fl the lateral flexion of your thoracic Yes. Now, find that two way stretch and then return your body back to center.

We're just gonna do this one more time. Now from the thoracic without letting the ribs go and really good. Relax a second for me. Please stretch the body forward to drop the head down. The last but not least is your twist and reach back.

So lengthen the body. Notice how I have his elbows. When you open the elbows, okay, stay forward. When you open the elbows wide out to the side, you completely lose the stability of the front of the body. So again, honoring that angle of your scapula, your elbows sort of bend forward, yes, about 30 degrees. From this position, he's gonna spiral the spine up to the ceiling with the inner thighs he goes back, with the inner thighs he pulls forward, and then center spiraling. What is the pelvis doing right now? It's just doing exactly what it was doing in flat back. As a matter of fact, we can go into flat back, spiral from the thoracic, and then return back to center.

One more time, flat back, skip the abdominals, back to center, and really stretch the body forward for me. Please drop the head down. Always make sure that you add a stretch here and there. To keep the fluidity of the exercise. Now, we're gonna go into side bend, but I'm gonna use the push through bar.

So He can feel not so much of the flexion, more of the extension because we need this body to open more. So sit up for me, please, with both feet, on one of the parallel bars. You can use those pants for your right hip. Make sure your hip is right in the center of Yes. In the midline of your Cadillac.

That's more specific. Good. Now Corey's gonna hold on to the middle of the bar with one arm. Oops. So sorry. With the he's he's gonna, he's gonna use one arm to grab the right in the middle for me, please.

Good. Now the idea is to frame the face with those arms. Also, what you want to make sure is that you keep your pelvis tilting to the right. What we are doing is trying to open that right side of his body. Making sure that the ball is parallel to the ground. He's gonna pull over.

Now if the the springs are too heavy, which in this case, they might be for this particular body, you can always adjust. Yes. You can use the hooks for the arms. So we're gonna bring it a little bit lower for this particular body. Another thing you can do is act actually, you can bend the knees a little bit more. Yes.

To have a better connection. Now if you want more resistance, even in this position, you can slide your body with straight legs. So with the a in he'll go over for me, please, and with your exhale up, up, up one. Try not to move your pelvis. Once your pelvis is parallel to the ground and then you yes.

One. Once your right hip is on the mat, try to keep it there. So you're creating this space on the bottom side. One more time. Smile, Corey. Last time. One more. Here we go. You're almost there.

Find that length of the body and release. Band the knees, and let's go to the other side, please. The other side? Yes. Facing the wall. The with your feet right here, please. Sorry. It's okay. Here we go. Arms over the head.

The great thing if you use the pad, you know exactly where your hips were in, in the first and the first side of the exercise with your inhale go over. Now keep your pelvis exactly where it is and see if you can lengthen the bottom side of the body even more. Again, without moving the pelvis, close the ribcage, two more inhale on the effort. And next, he'll give me the stretch on the left side of the waist. Last time, and lengthen lengthen lengthen bend the knees and return back to center. So for tree, I'm gonna give this body tower and monkey.

Two bottom springs red preferably. In, in the classical Cadillac, just the bottom springs. So on your back, and this time, Corey, you're gonna face the other way, please. Depending on the body, you might use one spring or two spring. For Corey, he's very strong.

So with the red springs, I'm gonna use two. For the classical reformer, I usually only use one bottom spring. Your head should be, yes, flush with the edge of the platform. Your hands are gonna be on the parallel bars and bring your feet on to the bar for me, please. Heels together and toes apart.

Now the idea is that you want to move from a neutral pelvis. So, Corey, see if you can point your sit bones down to the floor and straighten the legs up one. As you can see, this, this position is more severe than the footwork that we did at the beginning of our lesson. Ben the knees for me, please. And careful not to jump into your legs. You're constantly working. So when you bend resists three repetitions.

Now once you have that, flex and point the feet three times. And one, and two, and three. Now as you come up, I want you to think of elongating the lower back and articulating the thoracic. So up, we go up, up, up, up, always make sure you have a safety net, bend the knees for me, please. So place your hand On the bar, so the push to bar doesn't go through. From these positions, three repetitions, roll through the spine one foot at a time, do not bring the bar down yet, bring your sternum down, bring the ribcage down, then you can bring the bar, keeping the lower back nice and long, point your sit bones down to the floor and bent.

Again, three repetitions, straight legs one, and bent. Again, Two, one more, three, flex and point their feet three times, and up one, inner thighs, two, see if he can keep your pelvis neutral. Notice his elbows are pointing up to the ceiling. Three repetitions and press it out for me, please. Find the articulation of the thoracic cord, bend the knees three times. One. Two.

One more. And three. So right here, do not bring the bar down, do not bring the bar down, melt your heart down. This is very challenging for Koi, but it's something that he really needs. Excellent.

Good. Good. Good. Nice. Much better. Good. One more time. And extend, sit bones down to the floor. One.

Band the knees. And extend two. One last time. Good. Now point and flex the feet for me, please, and one, and two, and three with your powerhouse lift up, lengthen that lower back, find the articulation, of the thoracic. Nice. Spend these three times. One, two, can you create more space between the ribcage and your pelvis, please? Now mail to your heart down.

Do not bring the bar down yet. Melt the ribcage down. Yes. Very nice. Excellent. Bring your sacrum all the way down, bend the knees and release. Now we're ready for monkey.

Keep your feet on the bar for me, please. And just slide yourself back with your shoulders off the platform. Hold on a second. What you wanna make sure is that the bar, the heels, and your sits boards are in a perpendicular line. From that position, he's gonna hold on to the bar for me. Please remove one foot from the bar.

And always, yes, always, even though we have the safety, strap, always make sure that you are holding the bar just in case. It's very important. For this particular body, there's different ways of teaching single leg, monkey. For this particular body, I want his sacrum to be more neutral, so therefore I want his leg to be bent. Okay. Another thing that I love to do in monkey is allow that extension of the neck. Now chin to the chest, naval deep, and with your ex, so press up, up, up, up, up, try to straighten the legs.

And now he's shaking. He's really feeling this stretch. And skip the abdominals and go back and give me that upward rotation and really pull that knee into your chest. Find the full range of motion of the body again, chin to the chest, navel deep. Mhmm.

Try to straighten that leg again, pointing your foot. It's getting closer. And here it go. Rotate back. And chin to the chest, navel deep, roll up, keeping your legs straight.

There should be a slight rotation of the hip. It has about 15 degrees. Now point and flex your foot. One, dig that heel up to the ceiling, two, three, keep that foot pointed, and roll down with control, and switch the other side. Unilateral exercises are so important because Sometimes when you work both legs at the same time, the stronger one will take over. Here, the stronger one can't do all the work. The less strong ones have to step up to the plate.

Chen to the chest and able to hear from me, please and press the bar up to the ceiling, up, up, up, up, up, pulling yourself towards your leg, stretch that knee a little bit more. And with your ex, you're bringing down one, extend, hyper extend that back. Good. Again, chin to the chest, enable deep, making sure that the pelvis is square. Now, pull yourself up higher, up, up, up, keeping the back of the neck nice and long, and bring it down. And remember, your hip is slightly turned out about 15 degrees. And one more time.

Here we go. Change to the chest, naval deep. Try to extend that leg as much as possible. Now flex and point the foot three times. One, two, three. And bringing it. Now we're gonna do both legs at the same time, please. Heels together toes apart.

Mhmm. And arch. Good. Chen to the chest, naval tip. Press the bar up, up, up, up, up. Now flex your feet and point one.

And two. And three, pull yourself up, up, up, bending the knees. One. Let's do that two more times. Again, chin to the chest, enable teeth. And notice how the hamstrings are opening up. Three times for me. Please, one.

Two, really try to straighten the legs as much as you can and see if you can pull yourself up higher, higher, and last time. Here we go. Enable deep and come up. Scoopy abdominals. Good. Length and out of the waist. Flex and point the foot. One, two, three.

And roll down one for about a time and really Good gently remove your feet, scoop the abdominal slide yourself down just a little bit from me, please. And then I'm gonna lift this up for you. And now we're going to move to chess expansions, please. We go. On your knees, your knees on the pads for me, please. Great. Now we're gonna move to chest expansion. The roll down bar is gonna be on the top of the setup.

Shoulder with a part with the arms. Now, you test where your body should be. Right? It depends on the client. Let's do chest expansions first. With the AA help, rotate their shoulders back, look to the rights, look to your left, look center, and with the XO one. Again, keeping that pelvic, four connected, and find the length in the hips, and in the lower back.

Two more inhale. Work the negative resistance, please. Remember, you gain strength in the negative resistance. You gain power and the positive resistance. So really work the negative resistance and release.

Slide yourself back about six inches, and now you're ready for thigh stretch. Shoulder with the parts. Length in the front of the hips, lengthen that lower back, chin to the chest, imagine there's a tennis ball between your chin and the sternum, and with your in, he'll go back. And with your ex, he'll come up, keeping the rib cage close. Again, keeping the front of the hips long.

Mhmm. And exhale. Last time. Inhale, give me that outward rotation of the shoulders, crown of the head down to the fore. Chin to the chest, enable deep, lengthen that mid back, yes, and release.

Backward arms for me. Please turn around face the other way. This is another great exercise for this particular body. Because his shoulders are tight. So turn the palms the other way for me, please.

So the palms are facing down. Yes. And walk your knees forward a little bit more. Again, you gauge it on the body that's in front of you. Sometimes you might be closer, sometimes you might be a little bit further away. There's not one set answer for positions of this exercise.

With the a inhale press the arms down to your hips for me, please. Keep rotating the shoulders back. Connect your arms to your lats, drag the stick along the body, and extend the arms back one. Find that scoop of the lower abdominals. And can you stay in drive? We haven't really spoken about being in drive, But it's very important that you keep the ideal posture of the body, whether you're sitting on your knees or standing. Good. Two more, please.

Press down. Careful with your traps, activate your serrated so you turn off your traps, so work your sir. Thank you. And reverse for me, please. Extend those arms back, bend the elbows. Again, making sure that the mid back is long, so there's somewhere for the ribcage to go into.

We can't just expect something without giving something in return. Yes. So you're gonna create space in the mid back, and that's where the rib cage is gonna go into. One last time, and release. Okay. The moment of truth, push through theories, please.

So we left out teaser at the beginning of our workout because we are going to do all those push through exercises at the end of class so the body feels open and flexible. So next time this particular student is in class feels more flexible and able to execute the exercises with much ease. So on your back, Corey. One of the things that I I believe is important is that You use variety. Yes. And even when you use a Cadillac, try to have a continuation of the same exercises that you would teach on the reformer. Because the idea is that we use these different apparatus to help the body get deeper and deeper into the work, but not take them so far from the work that it becomes so foreign.

All these exercises that we did are pretty much performed on the reformer. Here we go. Hold on to hear from me. Please extend the arms over the head. For this particular body, slide yourself down a little bit more for me, please. The bar is to put go forward a little bit more.

By the way, I'm using one blue spring. You can use a red. As well, or just the regular overhead spring for a classical reformer. Ben the elbows out to the sides for me, please, straight arms up to the ceiling. Lengthen those legs point your feet.

As you bring your head up, you lift those legs up. Now toes at eye level as you peel yourself off the floor and notice how you did that nice lower abdominal articulation. But in the elbows three times for me, please. One, two, and three. Bringing the legs down and up three times, find that scoop up with lower abdominals, see if you can deactivate your hip flexors and activate your inner thighs a little bit more. Now stay here for a second for me, please, lengthen that lower back on the platform. And then from there, roll down, roll down. Beautiful, Corey. Open the elbows out to the sides, and I'm gonna give this little body a nice stretch. Open the elbows out to the sides again, stomach is in, bringing the head through the arms, toes at eye level, and lengthen that lower back on the mat. Been the elbows three times. One, two, and three.

Lakes down and out for me. Please find the connection of the inner thighs, opposite oblique, opposite serratus. Good, naval deep, deep, deep, deep, deep, deep, and bend the elbows, making sure that your toes are at eye level when you come up and when you go down. Last time, bend the elbows for me, please. Length those legs long, chin to the chest and elbow deep, length those legs even more. Nice.

Ben the elbows three times. One, two, three legs down and up with your inner thighs. One, Find that deeper connection of the lower abs too and hold right hand forward, left hand forward, control, control, and stretch the body forward for me, please. Very nice. Good. Backward push through, please. Slide yourself back. Grab the bar from underneath to yourself.

There you go. Behind you, palms are facing down. It's the same spring that you use for your teaser. You will use for the backward push through. What's most important about this exercise is that you connect with your powerhouse. Yes. It's not an arm exercise.

Flex the feet so you can get deeper into your lower abdominals. And with your inhale, press back, back, back. Keeping the back of the neck nice and long, bending from the base of the ribcage to come forward soft elbows come forward. And think of this as your rowing one and two. Now press the bar up to the ceiling for me, please, up, up, up. So we look at this body, and we noticed that this body moved a little bit too far back.

So let's bring the body a little bit more forward for me, please. Slide yourself forward a little bit more. Right. Again, if you look at the body that's in front of you, sometimes if the body is too tight, you might have to bring him forward a little bit more. Round the upper body forward again for me, please, and press back. Flex your feet so you can connect with your lower abs and you open the back line of the body.

Lift yourself up and forward, bend from the hips and stretch up to the ceiling, keeping your legs nice and straight, Corey. Yes. Now, fold yourself from the base of the rib cage. Find that two way stretch as you reach those heels forward, you press those arms back. Find the connection of your lads for me, please, from the base of the rib cage just like you're rowing, lift up, up, up, up, up, soft elbows, soft elbows, connect your arms to your back. And one more time, lift yourself up and forward from here. And from here, you press back from the base of the ribcage.

Yes. One last time, lift yourself up and forward. Just keep that c curve in the thoracic, please. And press up, up, up, up, and release. Good. Remove one hand at a time for me, please.

Always make sure you hold on to the bar. Turn around for me, please. On your stomach. Yes. Swan. Screw back a little bit more.

Usually on the swan, I like a strap around the ankle so they activate the hamstrings and the glutes. Hold on to hear from me, please. And I like to definitely create some ability in the scapula. Anybody that knows my work, I really try to work on the mobility of the scapula. Mobility and flexibility of the scapula will create a nice healthy shoulder joint. So scapula's reach forward and scapula's reach back. See that mobility of the scapula's very nice. Two, one more time inhale.

Rotate their shoulders back as you pull the arms back, lead with your hearts. And I'm gonna give him a little bit of feedback so he can activate the hamstrings and the glutes and not compress onto the lower back. And again, scapula's forward. And scapula's 10. Scapula's forward and scapula's 10.

Scapula's forward, give me that outward rotation, connect your hamstrings and glutes, lift, lift, lift, and with your axle, bring it down, down, down, Last time for good measure. Forward and scapula's down. It's forward. Scapula's down. It's forward.

Good. Find that connection of the hamstring. So I'm gonna give him a little feedback. You can ask to press. Give that lower back long. And with your ex, you're bringing it down, long torso, sometimes I like to give it a little bit of two way stretch.

And really. Good. I'm gonna hold the bar for you, Corey. Just sit back on your heels. And go into a child post. Scroll the toes under for me, please, crown of the head down to the four.

And, really, it's good. Push their place. The grand finale. Swwing the legs through for me, please. One piece.

And one foot up against each bar. And hold on to the bar for me, please. Naval tip. Pull the abdominals back. Connect your shoulders into the back. Lift your stuff.

This is not an again, this is not an arm exercise. No retraction of the scapulas. Can you pull the sternum back? Pull the sternum back more. Bring your scapulas to the front of the body. Connect your arms to your lats and lift yourself up and forward, up and forward, and stretch. So again, we're creating that length of the neck, the c curve, and the thoracic, the length of the lower back.

And we are actually allowing that pelvis to move forward. Now the pelvis is gonna tilt back. The belly button is gonna pull back. The ribcage is gonna pull back. The scapula is gonna wrap forward.

He's gonna continue with that connection. Here's the ribs and lengthen the body up. Go ahead. Press back. Yes. Relax the neck. Close the armpits and press the bar up to the ceiling. Press the arms up to the ceiling more.

Now I want him to tilt the pelvis forward to create that two way stretch. So can you point your sit bones back more, more lengthen. Come on, court, lift, lift, lift, ribcage in and scoop the abdominals? There's your elephant. Rotate their shoulders back for me. Please lift up and forward, and stretch.

Keeping the back of the neck nice and long. Turn off your traps. Turn on your serratus. Good. And point your sit bones back. Sit bones back so your pelvis tilts forward.

Now tilt the pelvis back, stomach is in, find that two way stretch. Now the seeker that you have here, keep it as you go up. You're gonna Reach not from your traps, but from your serratus naval deep, deep, deep, deep, find that two way stretch, keep tilting that pelvis forward without losing the base of the ribcage, tilt the pelvis forward more, more turn off your traps, turn on your serrated. So close the armpits a little bit more. Thank you. And pull back for the last time, please.

Lift yourself up and forward. Yes. Much better. Back of the neck long. Turn off your traps, serratus. There we go. And pull pull pull pull.

Enable tip. Find that scoop. Imagine you're you're rounding yourself over a big medicine ball. Flying that articulation of the scapula, so allow the scapula to rotate upward tilt from the pelvis forward without splaying the ribs out, scrip the abdominals, come back to center, and release the bar. And you are finished. Excellent.