Adv. Reformer

Who is ready for a workout? Let's do it. Let's do an advanced reformer workout and flow. Here we go. One? Good. Use the back of the legs. We're doing full work with four springs.

If you wanna use two red, two blue, you may. But make sure that you connect with the negative resistance. One more time for good measure. Good. And release. Let's adapt the rhythm of the wave out and in and lengthen and in. Drop your heels forward and drape the toes over the bar.

Yes. With a slight rotation of your ankles, So your feet are at 15 degree angle, and you connect with your inner thighs. One more time for good measure. And on your heels for me, please, with your inhale stretch and in, lengthen and in. See if you can breathe into your body and draw the carriage in with your powerhouse. Romano used to say, kiss the knees with your toes. So can you bend your ankles as you bend the knees and keep them bent because the activation of your shin muscles is very important for your biomechanics, the science of your body.

And on your toes for me, please press it out. And one, two, three, up to three, one, two, three. Find the lowest part of the stomach, see if you can open the front of the hips without tucking under. Neutropalvis will create a neutral spine. So it's a walt one, two, three, up, two, three, one, two, three, up, two, three, and one more time, and really set up for your 100.

Bring the bar down. Bring your head rest down, grab your handles, close your fingers, the full grip with your ex will come up into a 100 position, and we start pumping those arms inhale. And exhale. Good. Reach the knuckles towards me. Please find that outward rotation of the shoulders, wrap your scapulas to the front of the body.

Now our goal is for the toes to be at eye level. So we're gonna practice that a little bit. With the in, he'll bring the legs down to eye level. With your ex, he'll bring the legs up to three, four, five. And again, bring him down to three, four, five. And x will bring him up to three, four, five.

One more time. Inhale to three, four, five, and finish with the legs at the top. And release. Good. Lakes overhead roll over. Take two springs off for me, please, on your back.

Lengthen those legs on the bar straight arms up to the ceiling, please, with your ex, you'll press the arms down and bring the legs over the head, up to the ceiling and control. First, I want you to bring your legs parallel to the ground. With your exhale, bring the legs over the head over. Yes. And with your inhale up, and with your exhale articulating the spine one for about a time. Three more times. Again, exhale over the head one. Inhale lift up too.

And with your exhale control control control. Last two. Here we go with your exhale over. Inhale up. Control control control. Control. And last time, use the exhale to bring the legs over the head, inhale legs up to the ceiling, and down, two, three, four, and coordinations inhale, reach those arms forward, open, close, and bring it in with control.

Keep your hands closed. Open. Close and two. One more time. Stretch those legs even longer. Imagine that your legs start at the base of the ribcage, beat eight counts.

And beat one, two, three, four, five, six, seven, eight. And with your ex, you'll bring it in one, again, inhale, and beat one, two, three, four, five, six, seven, eight. And release. Rowing series, one spring for me, please. You can do one red spring, if you like, knuckles up against each other for me, please. With your inh, he'll pull the body back linked in that lower back.

Open the arms out to the side, lift the chest up to the ceiling, and with your inhale, lift the arms up, like your backward push through, and with your exhale stretch the body forward and advance like a swimmer want. Again, here we go. With your inhale, links in that lower back, open the arms up to the sides. Now lift the chest up to the ceiling, and with your inhale, fold yourself up from the base of the ribcage and find that length. So this is fine. One more time for good measure. And with your inhale scoop, lengthen that lower back, open the front of the hips, open the heart up towards the ceiling, with your inhale, lift the arms up and scapula's wrap to the front of the body. Good. Flat back version two.

With your inhale, go back. As you sit up, don't move the carriage, lift, lift, lift from the pelvis stretch the body forward. Find that back connection. Give me that outward rotation of the shoulders. And with your inhale lift up, up, up, and with your exhale stretch the body forward.

Two more times for me, please. Yes. Here we go. Inhale lengthen. Go back. What I wanted to say, control your carriage as you close the carriage forward, find the connection of the lats.

So no slamming of the carriage and lift up and over. I know we're flowing. Yeah. But there has to be control still. Yes. One more time for good measure. Here we go. With your in, he'll go back.

Find the length of the body, length in the arms up, up, up, up, one piece. Press those arms down with your inhale, and rotate the shoulders back in like a swimmer, advance forward, pulling the abdominals back with the arms forward and release. Good. Place your handles to the sides. Turn the body to your left, please. And beautiful.

Good. Slide yourself back in one action. Good. From the chest. Hand side eye level with your inhale, exhale bring the arms down, inhale, lift up, up, up, and with your exhale bring it down with control. Excellent. Again, inhale, reach forward. Scapula's rotate down.

Scapula's rotate up, up, up, and open the arms too. One more time. Here we go. Annual, energy for those legs? Good. Find that pelvic for Yes. And version three. Inhale reach the body forward, arms next to the ears, long back, flat back, lift the chest up to the ceiling, open the arms out, and one again, and stretch the body forward.

Find that connection. Give me that outward rotation of the shoulder, scapula, reach up, chest up, chest up, and this is two, one more time for good measure, and lengthen the body forward everyone. Good roll up, lift, lift, open the chest, and release. Cross the legs for me, please. Arms forward first.

Lift them up. Hands behind your back and shoving. You're still on one spring and reach forward one. Bring your hands all the way to the base of the neck. Find that connection of your scapula's into the front of the body, inhale up, and exhale down. Inhale up, and exhale down. Yes.

One more time. Finish by reaching the arms up to the ceiling, opening the arms up to the sides, and switch the crossing of the legs. Careful with your traps. Give me that outward rotation of those shoulders, wide over the arms, close your hands, and with your inhale, lead with your pinky one. Again and lead with your pinky too.

See if you can wrap your scapulas to the front of the body and expand those arms even a little bit wider. Good. Explain them even more. Yes. Now reverse that breath for me, please. Good. Crown of the head up to the ceiling.

Good. Two more. You guys, this is not an easy workout. Definitely, we're working in the cardiovascular system. Please the handles in the hooks for me, please. Off to the right side, set yourself up for swan. Two springs, two red springs.

Long box. Make sure you have your stick with you and just leave it inside of the box so it's ready for you when you do short box. Place two pads at the, at the front part of your box. Your thighs at the edge of the box, your toes are on the bar, and we're doing archival swan. So here we go. Reach the arms forward, allow the scapula to reach up, up, up, and exhale go back. Open the heart as you stretch those legs forward.

Exo go back. Now you're ready to enter the water. No splashing as you enter the water. And with your ex, you'll bring it down one. Reach the arms forward and stretch those arms behind you. Connect your arms to your back as you dive into that swan dive position. And inhale stretch the body forward, one hand on top of the other, and with your ex, he'll bring it down.

One more time. Inhale to come up, and exhale to open the arms out to the sides, and exhale to go up and inhale to break the water of the pool and scoop the abdominals and down. Stand on the bar, take one spring off, place your pads underneath your reformer, and now you're ready for pulling straps. We're gonna do the archival pulling straps. So that means your legs are gonna start on the bar. Yes.

Grab your handles, grab your straps, and just give a little bit on the straps as you remove your feet from the bar and keep your arms long and forward. So legs down, scoop the abdominals in, And with your in, he'll give me that elbow rotation, leaving the chest on the box. Remember, this is a chest opener, not a backbend, and bring it down with control. As you come up into that extension of the spine, The head and the feet are at the same level. So see if you can bring your feet a little bit higher, Nicole, and with your ex, or bring it down with control. Try to leave your chest on the box one more time.

Inhale, lengthen the spine. Make sure everything happens from the center. And with your ex, you'll bring it down with control, glide your hands down to the end of the strap. And now you're ready for the tee. Open the arms up to the side.

You're still on the same spring. With your inhale. Give me an outward rotation. I wanna see your chest open by rotating the shoulders out and open the arms out and make sure your palms are facing downward at all times. One more time, inhale, lift those legs up, up, up, and exhorting it in two.

Last time, lead with your sternum, not with your chin, and bring it back to center and release. Grab the handles with your left hand for me, please. Yes. Your side is that side, my side of this side. Add another spring, and let's go on to your back for me, please. It's very important that you define where are you gonna do the changes So you and your, your soon don't bump into each other constantly. One inch inside of the box, grab your handles for me, please, with your inhale arms and legs up one, exhale open two, inhale reach forward three, hold it four, and bring it in Good. Again, inhale up one, open 2. Around 3. Hold it 4. 5, and bring it in 6.

One more time. Inhale 1. Open 2. Scopy abdominals, can I see that length of the lower back? And bring it in reverse, and he'll reach forward, out to the sides, to the ceiling, and bring it down. Make sure that your lower back stays nice and long.

Continue. I'm just I'm just here as your conductor. Yes, one last time in, you know, in length and hold, two, three, to the sides, up to the ceiling, and really grab the handles with the right hand from me, please, swing the body to the right Now you go back to that same red spring, lengthen those legs on the bar, arms to the sides, close your fingers. So you have a nice grip with your inhale come up with your exhale peel yourself off. Arms and legs parallel to each other, arms down to your hips, and parallel to the legs again. One. Again, yes. Now you're working the upper body. Too careful. Don't drop your arms lower than your hips.

One more time. And hold. Hold. Hold. Now, bring everything down with control. Arms, legs parallel, and open the chest as you go down. Circle with the arms here. Here we go. It could be abdominals and circle the arms up one.

Circle two. Make sure that your toes stay at eye level. They're a little high for you. Hole two, three. And with your ex, we'll bring it down to three. Reverse the circle. Come up into that teaser position. And now you'll reverse the circles down up and around one, down, up and around two, one more time for good measure, and hold.

Keep reaching the arms forward as you pull the lower abdominals down, And now let's either do salute or shaving. This is in advance. Here we go. Open the arms out to the sides. Press those arms to the body. Yes. Turn the palms inward and we bend the elbows and press forward one.

Yes. Again, it's okay. And inhale, shoot. That's it. Good. Again, inhale, and reach, reach, reach, reach, turn the palms up. See, you didn't think you could do it. And you can. Yes, you can. Here we go. Press jerk for me. Please grab the handles with your right hand and come up to the right side.

Yes. Place your pad on the back end of your box. And now we have one spring, the same spring. We don't fuss around with the springs in advance because we want to be able to flow from one exercise right into the other, right, foot forward and align the knees to the edge of the box. Good. For Nicole, she's taller, so she might have to be a little bit further back. And she kicks. One, two, three, with your inhale forward, lift up, open two, take it back, scoop the abdominals, and bring it down.

Six counts for me, please, Nicole, and kick one. Two, three, reach forward one, lift up two, open three, back four, scoop the abdominals five, and bring it in six. One more time for good measure and kick. One, two, three, reach the arms forward, open, three, back, four, scoop the Obama's butt, and bend six. Good. Let's go into a short box for me, please. Sit up your handles with the straps for short spine massage. And then we're gonna do we're gonna flip the box and place it short.

Nicola needs a little bit more space, so she's gonna go into second gear with two springs. At home, you can use two red springs to keep the carriage stable, and then also to be set up for the next exercise, series of exercises, which is the long stretch series. Let's start with the hug for me, please, with three back bends. Okay. Screw the abdominals, lift yourself over. On the first back, man, grab your elbows from me, please, and reach the arms over the head. One, two, three, and with your ex, so come forward one. Again, inhale, go back. This time, you're gonna hold on to the frame of the apparatus and pull.

Good. Make sure that the lower back elongates and come back for me, please, upper middle, lower abdominals. And this is two. One more time for good measure, please. This time you're gonna place your hands on the floor if possible. And push into the ground, and come back, upper, middle, lower abdominals, and stretch the body forward for a second, please.

Point to your sit bones back. Could grab the stick for flat back. Lift the arms up to the ceiling, arms next to the ears, one long piece with your a inhale, take your body back, look directly forward, and with your ex, we'll bring it in one. Again, inhale lengthen the body, stretch, stretch, stretch, stretch, and two. Good. Allow the scapulas to rotate upward and give me that full extension of the spine. Good. Two more.

And find that neutral lower back one more time, lengthen that lower back as you go back, center. And now we're gonna date to it take a little detour, twist the body to the right for me, please, and reach forward to your left. From the pelvis reach forward and come up one. To the other side, ring it out and reach the right corner of your apparatus and centers. As you twist to the right, you reach to the left of your reformer. And come up. Good one last time, please.

And reach, center, and side to side. First, you tilt from the pelvis, then from the thoracic. Find that two way stretch. And center one. Again, think of tilting from the pelvis. Yes. And then from the thoracic out, stack up your thoracic back to your pelvis, pelvis to the center. One more time, pelvis out.

And then thoracic thoracic on top of the pelvis, pelvis on top of the hips. One last time. Keep that space. Good. Now let me see one long line and then return back to center with your inhale twist the body to the right and reach back. EX will come up. Again, and he'll spiral the spine for me.

Please lengthen the body and come back to center. Now let's go straight back, flat back for me. Please stay right there. Twist the body to your rights. Keep that length of the body and return back to center one more time.

And he'll go back. Spiral just from the upper back. Center. Good. Let's go fish. Twist. Now remember, you're fishing. You're not granting a wish.

So lengthen that stick away from the body. Good. Again, inhale to the other side. Don't go down. Reach long. Reach long. Long and exhale. Good. Around the world. Figure it all the way around.

To the other side, come forward to your right corner for me, please. And yes, and center around, and come back to center. To the left, go all the way around. Take careful not to jump into your lower back. Come forward to your left corner, flatten the body forward to the other side, center, and really stretch the body forward for a second, please. Place the stick underneath your box.

Now you're gonna bring your right knee into your chest for tree. I want you to try to sit up as tall as possible, lengthen that lower back and extend that leg up to the ceiling three times. One, spine, longer, two, and three, climb up like your ankle. One, two, three. Flex and point the foot for me, please. One, really flex. Two, yes, and really flex, and three. Now, circle the foot. One, circle the foot. Two of the ankle. Three, now reverse. One, two, three. Now, see if you can try to sit up taller for me, please, and round the upper body forward to your leg, leg to the body and let's ring your tree and plant it on the box. One, two, three, exhale go back. Ch into the chest, upper abdominals, middle abdominals, lower abs, and try to sit up as tall as you can be and with your exhale stretch the body forward. Again, inhale plant your tree first, and then climb down the tree.

Good. Now change the chest, enable upper, middle, lower abdominals, we sit on top of these stitch points up, up, up, one last time? We're gonna do leg circles, scrip the abdominals, and climb down one, two, three, arms over the head, and circle the foot one. Circle two with control. Now reverse, please. Three circles.

One, two, three, grab the back of the leg, chain to the chest, upper, middle, lower. Try not to rush the movement. Sit up on top of your sit bones. And let's stretch the body up and forward for me. Please grab your toes, pick the chairs from the tree, drop the head more, more more.

Now let's go into side tree. Sitting up nice and tall. Grab the inside of your ankle. Good. Can you sit up taller? Good. Now tilt the pelvis back for me, please.

Connect your arms to your back and with your exhale rotate your shoulders back, head back. Chain to the chest, serratus, upper middle, lower abdominal, sit up taller. Good. And just bend that leg and cross it over arms behind you and stretch the body forward for me, please, can you point your sit bones back more? Sit bones back more, more, more, and sit up nice and tall. Let's switch the other side for me, please. Grabbing the back of the other leg, sitting up as tall as possible, crown of the head up to the ceiling, egg, and extend up one, two, and three, climb up the leg. One, two, three.

Sit up taller, flex and point one, flex and point two, flex and point three. Now circle the foot one, two, three, and reverse. Beautiful. You're doing great in a call. Now lift out of that lower back and bring your body to your leg. Now bring the leg to the body.

Plant your tree and climb down the leg one, two, three. We're gonna do three trees. Now turn to the chest. Try not to rush the articulation of the spine. Sitting up nice and taller for me, please, and with your exercise, the body forward.

Again, pull that leg back, connect your sacrum to the box, and you go down one, two, three, and extend. Circle the leg, point your foot one, two, and three, reverse one, two, three, grab the back leg gently with control sitting up nice and tall. On top of your sit bones, Now pick the cherries from the tree, round the upper body up, and forward, make sure that your lower back stays nice and long, please. Good. Now sit up tall. Grab the inset of your ankle with your Other, yes, your outside arm.

Lift up. And first, and then scoop the abdominals. Go back. Make sure the pelvis goes back evenly. Good. Now turn to the chest upper middle, lower abdominals. Now can I see you sit up taller? Taller, taller. Good. Ben that leg.

Take your arms behind you and stretch the body forward. Making sure that the pelvis is part of the equation so you can get a nice stretch in the back of the thighs for me, please. Side sit ups. You can do either wrapping yes. You can wrap your, your leg around the calf or the thigh or stacked him up, whatever feels most comfortable for you.

Hence behind the neck for me, please, with your inhale go over and with your exhale up up one. Again, making sure that the pelvis stay square and you lift out of that bottom side of the body again. And stretch the body forward for me. Please grab the frame of the apparatus and give yourself a stretch. I like to give stretch here and there. They're very important.

Especially when you're moving so much. Place your left hand on the four for me, please. And reach the other arm over the head, and give yourself another extra stretch by bending that bottom elbow. Good. Place your top hand on top of the box and lift your sub up. Now we'll go to the other side, please.

So we're gonna just do three side bends. Okay? Making sure that your body is nice and long, right, and lengthen over, and reach out of the bottom side of the body. Again, reach out of the bottom side of the body one more time, crowning the head up to the ceiling, and drape over, grab the frame of the apparatus and stretch. You can cross it over as well to feel that nice openness of your top side of the body. Now place your right hand on the floor. And give yourself an extra stretch. Also, it'll give the student some time to take a couple deep breaths before we go into the next set of exercises.

If we go, please bring long stretch series, come off to your left side, bring the bar up first, please. So you start from the bar to the box. Flip your box towards the bar. Place to your pat on the head headrest. Flip the headrest up and take the box and stick with you. Excellent.

Very nice. Long search series. We are already in second gear. Nicole is a tall person, so she needs second gear. You can do it in first gear as well.

Hand foot, hand foot. Heels together, toes apart. With your inhale, press out and with your exhale, bring it in one. Again, inhale, and bring it in two. Two more for good measure, please. So we're gonna do five total. Last time for good measure, close the carriage completely, and let's bring the knees down on the carriage, heels up against the shoulder rest.

This connection is very important so you can connect that whole back line of the body. With your inhale, press outs and with your exhale, try to open the chest even more. Like you're doing pulling other straps. Again, inhale, or chest expansions, careful not to push so far out. The work is coming in, in, in, lengthen, tip of your fingers, both arms off to the ceiling, palms face each other, and keep them next to the ears. So your head might be a little bit too far back. And, yes, arms next to the ears and come up into an up stretch, please. Fold yourself in half.

I like to play with up stretch. So Nicole hasn't experienced this version. So Let's have fun with her. Here we go. Length in the legs for me, please, and close the carriage just normal up stretch and lift up from the base of the ribcage. And again, he'll push away and close and lift up two.

One more time. Inhale. Come forward. Close the armpits. And now we're gonna do a single knees off. Here we go. Push away. Bend the knees.

Press back. Now close the carriage in that plank position and fold yourself in half. And that is want. Very nice. Again, you know, I like to play once in a while. I think it's fun to, to give a student a surprise just so they're not in, monotonous, you know, autopilot. Push away one more time for me. Please bend the knees.

Press back, and it makes it fun. Now give me second variation for me. Please, inhale, push away. Give me that, rotation just like pulling of the straps with your inhale, and with your exhale bringing in one. Again, inhale, put the place the weight of your metatarsal on the second and third metatarsal for me, please, especially on your left leg one more time. Inhale, give me that outward rotation, open the heart. Inhale fold yourself in half and elephant, please. Press the heels down. Your sits bones. Yes.

Your sits bones point up to the ceiling, close the armpits for a second. Good. We're gonna fix the the c curve. The c curve. I want the c curve to be in the thoracic. Point your sit bones up to the ceiling. So your hips are over your ankles.

And now lift the rib cage and with your a and he'll push away. And with your ex, we're bringing in one. Again, inhale. One count outs and three counts in two, three. Again, one count out and one, two, three. Let's do two more repetitions, please. Yes. Keep pointing your sits once up to the ceiling and keep your lower back nice and long.

Three, push away and pick up your right leg first. Close the carriage one. Now remember, the lifting of the leg is what opens the carriage. One more time. Hold and switch the other leg for me, please. Press out first and then lift the leg up second.

And with your exhale one, high over that leg. Two, one more time for good measure. Good. High on your toes for me, please. So now we're gonna do releveys. So from this position, push the character away first, pick up your right leg second.

Now close the carriage and bring it in one, higher with the back leg. Two, one more time. Close the carriage and give me added two. Do not dump. Here we go. Now from this position, push the carriage away and go into passe. Close the carriage to lift the chest up, keep the carriage close and go into Ponce.

Lift that leg up, up, up, up, up, use your powerhouse, stomach is in, and switch the legs for me, please. Do not open the carriage. This is all about powerhouse, you guys. This is what Pilates is truly about. Push the character away again for me. Please pick up the other leg with your egg so close the carriage in one.

High over the back leg, two highest over the back leg, and hold that position, give me attitude. Yes. Now push the character away into passe. Close the carriage, lift, yes, chest up. Now don't move the carriage and just bring that leg up to the ceiling very lightly, lift up, up, up, keep the carriage close, close the carriage, and step down with that left foot. And now you're ready for long back stretch, please. Good work. Excellent.

Hand foot, hand foot, give me that outward rotation, open the heart, and connect your arms to your back. One. Again, so it's important that you find that back connection so the shoulders don't grow forward, not reversed. Inhale, and dip, bring it in, open the heart forward, inhale, and rotate last time inhale, and up And let's come off to the left side for me, please, for stomach massage. For springs, I'm gonna leave Nicole in second gear because she is tall. The setup is left hand on the shoulder rest foot on the bar, the other hand, on the other shoulder rest, and then she places herself down in front of the carriage. Lift yourself up and forward for me, please.

With your inhale push away and heels down, heels up, one. Good. Try to see if you can create more space between the rib cage and the pelvis. So you start including your oblique muscles. Let's do two more for good measure, please.

Once you finish your last one, let's remove one spring, and we're gonna do one leg stomach massage round. So right leg forward, lift yourself up with your a inhale, push the character away, heel down, heel up. Let's just do six repetition. Sometimes I like to give surprises. I like things to be fun and different. She's still working her powerhouse. She's still opening out that whole back line of the body. So Is this wonderful? Yes.

And release. Excellent to the other side, please. Keep your upper body up and forward and press out. See if you can lengthen that lower back a little bit more. Two.

Again, inhale. Three. Four, five, last time for good measure, and close the carriage, both feet on the bar, lift the arms up to the ceiling because you're already set for reaching the arms back. With your inhale for me, please press out. Heels down. Heels up. One.

So you have three springs on tech. 10 repetitions? Good. Keep trying to rotate their shoulders back and connect them to your lats, please. Yes. That connection is so essential for many of the advanced exercise, that rotation of your shoulders and connection to your lats.

And close the carriage and remove another spring off, and now reaching forward. Good. Long torso reach my shoulders with your inhale outs and exhale bringing in one, like a wave outs and in. Again, inhale outs. Give your chest open. Good. Three more. Two. One.

Now two sets of twists with your inhale twist the body to the right, chest up, and exhale one. Careful. Don't throw the movement. Lead with your heart. Not your arm. Inhale.

Exhale. Last time inhale. And grab the bar for me, please, and stretch the body forward. Bend the knees, and off to the right side for me, please, 10 and stretch. First gear for your tendon stretch. Tend stretch is two outside springs.

You can use two reds. Today, we're gonna play a little bit with a tendon stretch and sort of prepare Nicole for a successful tendon stretch. So have a seat on the bar for me, please, on your arches, keep your head dropped forward, stomach as in. And just with your lower powerhouse, as you were doing the stomach massage, push the carriage forward. And then bring it in one. Again, inhale reach forward and bring it in two. Again, inhale reach forward. Try to use your lower abdominals. Three more. This time, you're gonna extend, lift your abdominals up and close the carriage with your core, have a seat on the bar, and that's one. Again, lengthen forward. It could be abdominals and lift, lift, lift every time trying to get deeper into your lower powerhouse connection.

Now it's just gonna do just three regular ones. And here we go, press forward and lift up one again. Give me the outward rotation and serratus wraps to the front of the body so you don't collapse into your shoulder blades. Off to the right side for me, please. And let's go for short spine massage, please. Bard down.

Two springs and grab the straps with your index finger and middle finger of your right hand. Sit at the corner of your carriage. And on your back, and now you are ready for short spine massage. Do not open the springs. Make sure that you use your powerhouse and bring your feet to the strap, articulate through the spine, point your sits bones down to the fourth. Now, make sure that you don't ride the straps on the shoulder rest with the inhale length loose legs forward with your ex, it'll bring it over the head. Bend the knees into the ears. And see if you can find a little bit more flow.

Don't rush. I want you to move quickly, but not in a hurry with your inhale lengthen and exhale up. Yes. Gorges. And two, three more for me, please. Let's make it a six sound. Inhail reach one.

Up two. Bandanes three. Articulate four. Five and finish six. Again, inhale reach one. Lift up two, bend the knees. Scoopy abdominals articulate one foot about a time.

And now let's do high frogs with your inhale lengthen those legs forward. Lift up, up, up, Keep your hips up and the knees and press towards my hand. One, find that two way stretch. Inhale two. Mhmm. Inhale three. Two more.

Inhale four. Let's do five repetition. Lengthen. Now from the base of the ribcage, bring the legs over the head, drop your straps in the middle of the well, and then just roll down, bring your head rest up, place your feet on the bar, and we're ready for semi circles. You have two springs. We don't mess around with springs. Springs, they're the same springs you started with your short spine.

Length in the front of the hips, melt your heart down one vertebrae at a time, stomach is in, connect beyond the springs and with your inhale push away. Lift the hips up, up, up one vertebrae at a time. Careful now to splay the ribs out, articulate for the spine. Notice how they come together when you go down, push the character away. Try to keep them together as you lengthen that lower back and move more from your shoulders.

One last time, melt it down. So it's really about finding that flexibility in the shoulder joint to be able to perform those beautiful backbends, reverse in her push away, melt your heart. Damn. Good. With control. Two more. Here we go.

Inhale out, melt your heart down, one foot about a time. Stomach is in. Mhmm. Last time. Inhale. And roll down with controls.

Could be abdominals. Could be on the springs. And lift up, up, up, grab your ankles first and close the carriage completely. Good. Now grab the hardware and pull yourself in.

Good. Careful. Now to open the springs and come up to your left side. Now you're ready for chest expansions. Chest expansions are done in two with two springs. You always wanna make sure that you protect your student by placing a pad over the spring bar and the other pad over the foot bar and frame of the apparatus so the hair doesn't get caught in the springs. On your knees, hook your feet at the end of your carriage.

Now, just like what we talked earlier, I want to see the shoulders rotating back and connect them to your lat muscles. So, Ian Hill, rotate their shoulders back even more, even more, look to the rights, look to the left, look center, and with your exhale bringing in one. Again, reach the knuckles down to the four, look to your left, look to your right. Try to keep your chest as open as possible as you turn the head. Again, inhale. Look over the right shoulder.

Can you see me? Good. To the other side. Excellent. And for, what good? Sit back on your heels. Please add another spring, and now you're ready for thigh stretch.

You guys are killing it. Great work. Excellent. With the inhale, go back. Thy stretch. You have three springs on tech and one. Again, inhale. One more time. This time you go for a back bend.

Give me that outward rotation. She has safety right there. She could be abdominals, and up, and release. Good. Off to your right side for me, please, remove two springs, and now you're ready for arm springs. On your knees.

Feed up against the shoulder rest. So now you have one spring. And again, you can use one red spring. I like to add a little bit of hip and, knee movement. So have a seat on your legs for me, please. Yes.

From this position, as you go up onto your knees, you're gonna lift the arms up to the ceiling three times and bring it down one. Again, skip the abdominals and lift up, up, up, careful. No tumping into your lower abs. And bring it down too. Again, inhale scoop the abdominals. Good. And bring it down.

Now we're gonna circle the arms up and circle the arms up and have a seat And one. Again, arms up to the ceiling, lift up. Three repetitions. You have one more go to go. One one more to go. And open. Now reverse out to the sides.

Make sure you use your pectoral muscles and not your deltoids. Again, pegs to lift the arms up. Yes. And one more time for good measure. Here we go. And bring it down for you.

I'm gonna ask you to stay seated. Reach the arms up to the ceiling. And shaving for me. Please stay seated. Yeah. Close your palms for me, please, and one. Arms behind the neck.

You can totally do arms behind the neck now because I have you in a place where you can actually execute the exercise. This is what's important as a teacher is to look at the body that's in front of you and make adjustments so the body can move and have a full expression. Very nice. Excellent. Off we go. Please cork. Excuse come off to the left. Place the handles in the hooks, and now we are ready for cork screw on your back.

You still have two springs, two red springs. Good. Length in those legs for me, please. Up to the ceiling, circle the legs to the right, scoop the abdominals, lengthen those legs all the way around, and up one. Good to the other side. Making sure that you articulate through the thoracic and you keep your lower back nice and long. Again, three sets, Good.

Last time. Now, excel as you go down and good. TikTok for me. Please look to your left. Now to the other side, look, and stretch, make sure that when you do TikTok, that you reach that top heel forward. So the heels are together.

And the twist is happening more in the thoracic than your lower back. One more time for good measure, to the other side, and center. After your left side for me, please, let's go into knee stretches. So we're gonna do a very special choreography chest for you. We're gonna do 10 with a round back. There are two springs.

10 with an arch, 10 with an ease off, and then six with one leg in front knees up and then switch it to the other side six more. But try to do this seamlessly, okay? Try to flow with your a inhale push away. An accent in one. Accent in two, three, four, five, six, seven, eight, nine, and hold. Give me the outward rotation of your shoulders.

Keep your chest open, 10 repetitions in arch, yeah, making sure that you have the control to draw the carriage in, and now round. One. Two. Remember, in the long stretch series, how your body was away as you did a single knee stretch, try to do the same thing on here. Now, right foot forward.

And one, control two, close the armpits. Three, yes, four, five, one more time, push the leg back, right leg back, and let's bring the other leg forward. And one, two, connect with your shoulders, three, four, five, both legs out, both legs in together, and then bring the knees down. And off we go, great job, you guys. That was awesome.

Running in place for me, please, four springs, two reds, two blues. Push the carriage away and running in place for me, please. When you do running in place, make sure that the back of the thighs is connected to your carriage. That's how you know you've created the ideal posture for your student, that neutral pelvis, that neutral spine. Good, pelvic lift to me, please.

Give me that out rotation with your inhale press out and exhale bringing in. Again, inhale press out and exhale two. Inhale press out and three. Four. Take a couple deep breaths. Yes.

The beauty about classical polities, there are certain series in the exercises. They're they're very specific series in the exercise routine where you're allowed to bring the heart rate down. Yes. So take advantage of those movements, roll down one bit of at a time for me, please. And let's come off to your left side and push up. Two springs because she's tall. We're gonna keep, the carriage and second gear.

Most of you guys can do first gear. With two springs, two red springs, please. Mhmm. How would do we feel about this? Challengeing second gear. Do you wanna do it in third? Let's do it in third. Okay.

Third gear, please. Try to follow the same cues that I've given you so far. Yes? Okay. Do we need an extensive you won't come in that Well, just in case, I feel much better if there is a step. Safety before anything else, you guys. Okay? Hand foot, hand foot, scoop the abdominals, fold yourself and hip, and then come forward.

Now give me the outward rotation with your shoulders. Now you're gonna push away with your pecs, not your shoulders, and one. Let the scapulas wrap to the front of the body, and now pick up your right leg. Three repetitions with the right one. Two, and switch.

Again, find your core. Last time, here we go. Try not to use your shoulders and fold yourself in half for me, please. And off we go. We can keep this in third gear, if you like.

I think it would be easier for you to connect into your back muscles if it's more open for now. And then we progressively work closer and closer. Same idea here. Give me that outward rotation and work with connecting with your lats. One, again, two, and hold. And now can you open the chest even more? Now press back. And one. Now can you see if you can lift that pubic bone with your abdominal muscles? Yes. Now kick one leg up and switch.

Kick the other leg up and switch. Try to keep the chest open. One more set for good measure. And back. One last time.

Hold and have a seat. And off we go, please. So we can go to the left. And let's finish with a front splits. Yes. Excellent.

Let's go to second gear for you. Yes. Oh, first. It's great for me. Yes. Remember, ideally, we want to work in first, but note that this apparatus is very adaptable. You have to look at the body that's in front of you. Always, I always emphasize this. You have to look at the body that's in front of you and create the changes appropriate for that body in front of you.

For that body you're working out. With the inhale push away from me, please. We're gonna do three repetitions. You are on two red springs. One, again, inhale lengthen.

And two, one more time, inhale, careful, control, and come forward, reaching the arms forward for me, please, bend the elbows and take your arms behind the neck. Pull that left hip back, and exhale bringing in one again. Mhmm. See if you can bring that right hip forward, digging that back heel into the head rest. Now come forward. Reach the arms forward for me, please.

And hold on to the bar, bend that knee forward a little bit more, and bring your right knee on the carriage. With your inhale, drop the head down and push the carriage away. With your exhale, think of dropping that thigh on the carriage and rotate their shoulders back, and that is one. Again, inhale push away. And with your ex, so give me that outward rotation. Try not to collapse into the wheels of your carriage. Again, inhale, do not collapse into the wheels. Lift out of the wheels.

And with your ex, so come up. Extend those arms in front of you. Can you keep your arms next to the ears? Now your head is only gonna go back to where your hands are. So keep your head between your arms at all times. Beautiful. That way, you won't compress in your lower in your neck. Sorry.

In your in the back of the neck, stand up on the platform. Place your left foot on the bar for me, please. Oh, right. Okay. You started with the left. And my apologies. If you're make sure your pelvis is square with your inhale, push the carriage away and with your exhale, making sure that the leg bone is connected to the pelvis. You're still working on that elongation of that lower back. Good.

Three repetitions, and now come forward for me, please, and cross the arms in front of you, and then take them back. Inhale and exhale elbow slightly forward so you can connect with the front of the body. Yes. Inhale, like the way out and in. Now reach those arms forward for me, please, and grab the four, meet him.

Try to engage your glutes of that leg that's extended back with the a and he'll go back. Drop the head down. And with your exhale, rotate the shoulders back, almost like your down stretch, if you will. Again, inhale. And careful with the back of the neck for me, please. As you come forward again, rotate your shoulders back, keep the back of the neck nice and long.

One more time for good measure, inhale. And with your exhale, give me that outward rotation. Could reach the arms forward. Remember, your arms are gonna stay right next to the ears. So you're only gonna bend the body As far or your head, the back of the neck, as far as your arms go back. Keep your palms facing inward a little bit more and come back to center.

Good. Step on the carriage and off we go, please. Now this is your advanced reformer. I hope you enjoyed your experience and had fun. Thank you. Good. My pleasure. Thank you.