Full-Body Jump Board

Hi. I am Lara Hamlin here for a jump board reformer class with you today. I'm choosing to use one blue spring throughout my class. Do what you feel is best for your body on your machine. We'll get started with our head rest up. Stops are attached.

Board is solid and secure, swing those legs all the way around, scoot your hips towards the front edge, and then carefully make your way down on to your mat. Sholders are against those blocks. Feed will come parallel, inner thighs connected towards your jump board. And then release those arms down by your sides. We'll start with a nice slow press.

So feeling the soles of the feet press firmly flat into the board as you lengthen the legs back. Taking a moment to feel where our pelvis is in this neutral position, not tucking, not overly tilting and arching through the spine, but really stable throughout our abdominal region here, especially those transverse abdominals, so important throughout class, creasing at the hips, the heels might lift a little bit, pulling the carriage back in. We'll do that two more times. Just to lengthen out through the legs through the crown of the head, inhale, and exhale with that light spring feeling the back of the legs working to return the carriage back in. And then this time, we'll start to jump, pressing out inhale.

Coming in as you exhale. Giving this as much or as a little kind of oomph effort as you feel works for your body. The worst thing that could happen is you just hit the back edge of your reformer, which creates a kind of loud scary noise. We do want to not do that too many times at least, but you're not gonna fly all the way out and hit the other end of your room. Deep breathe in.

Deep breathe out. I'm thinking about that corset sensation stabilizing my abdominals and my back onto the mat, trying to keep tension out of my neck and my shoulders, using the breath, inhaling, exhaling, really springing out through the feet, So I lengthen through my toes, through my knees, all the way through my thighs, breathing in, and out. Feeling that core connect for two. And one, this time we'll press out, come in on the right foot, left leg long over the bar, right again. Keeping my left leg long on a 45 degree angle for two.

One more on the right, and then press out legs meet at 45, come in on the left five with that left leg pressing out and in for a four. Still inner thighs squeezing towards the midline. Keeping us square and stable. One more on the left. Return back to the right, legs lengthen right side four times out and in pressing out.

Resist the carriage doesn't slam on the way in. You're using control. Switch legs long to the left for four. Four three. Last two.

One more out. And in press out legs together, back to the right for three, resist finding length all the way through that right leg, press, return, legs together, back to the left. Do you have three? Working our way down to what? Press out squeeze inner thighs tight back to the right side for two. Return again, open chest and neck.

Press out inner thighs connect. To the left side for two springing through the foot. One. Now we alternate legs together, one on the right, together, one on the left, breathing in, breathing out. Squeeze. And switch, lengthen.

Return press. Return one more time. Each side getting our breath flowing. Our blood pumping come in on both legs to rest. Alrighty. Hopefully feeling a little warmer.

We'll extend our legs over the bar. Let them relax. The chair doesn't have to be all the way at rest. Needs could be a little bit bent. Take a breath in. Curl the chin up over the chest.

Keep those legs heavy on the mat, but hover your palms off the mat, and then begin to pump those palms, deep breath in through the nose for five, and exhale out two, three, four, five, focusing on that low belly connection curling a little higher over the ribs for a nice simple set of hundreds here, breathing in, breathing out, inhale, and exhale. With our legs resting on the top of that jump board. Maybe they're fully extended. Maybe they're on knees or a little bit bent and soft. We should really feel the legs relax.

The core do the work to hold this crunch for three more breaths. And and exhale out two and out. One more breath and exhale. Stay hold, curl a little higher, pull your belly deeper, release the head, and the hands down. Bring the carriage back to rest if you shift it a little bit, feet come back onto the board, finding our first position Pilates stance toes apart heels together, knees open tracking right over those middle toes. Hands could be on the hips, as you start to press out, again, nice and slow, feel those inner thighs squeeze together and wrap upward engaging underneath those glutes chest is open, toes on the bar or pedal, or what is what is this?

A jump board pull that carriage in. Press on out, squeeze the legs tight, tight, tight, and then resist just like your feet were on the bar. Think about your pilates stance, you press out, you're working both directions out and even more so in. Now we add our jump. Inhale press squeeze, exhale, return.

Press and squeeze, and resist. Again, whether your heels touch aboard or not might depend on your Achilles tendon kind of ankle mobility. Mine tend to be pretty tight. I want to lengthen them out as I press and try to get them closer to the board but kinda like different people have different running, the stances, and how they move. Maybe you run more on your toes, maybe you go heel ball toe. Just let your body guide you here.

Don't overthink it. Stay connected in that core. Feel the movement flowing out and in, inhale to press, exhale return. So just like when we were parallel, we're starting with both legs. Squeezing together as we lengthen the difference here is we're in this external rotation so the knees open as we plie bend out and in. Now we'll do similar to what we did. Our first set in parallel.

But this time, bringing one leg to a back coupe. So we press out. Right foot comes to the bar. Left foot is behind. Press. And I'm keeping my left foot at my right ankle, knees are still open equally for two.

One more out. And press find a tight fifth switch. Left foot is on the pedal bar board. Right foot behind, press and in out and in one more on the left as you lengthen the legs squeeze switch back to the right foot. Jump and in. Out and in two more makes for press resist.

Press in, we lengthen switch, left on the board for four. For three. Keeping the pelvis square. A lot of low belly commitment here staying connected in the waist. Press squeeze switch right on the board for three. For two.

For one, lengthen through that thigh, both legs lengthen switch. Left is on for three, springing through the toes. Palvis is square to the sky. Length in both switch. Two on the right, out and in.

We press resist, press switch left on the board for two. One more out and in. Press switch. We alternate that was right. Now left. Press switch.

It happens quick. Can you squeeze the inner thighs together? If you have any type of ballet dance background, you find that tight fifth type fifth. You should feel those inner thighs working. I feel mine. We keep that back foot in coupe as we come in one more time each side.

Left foot lands, press out right foot in front, both feet on switch and fifth. Plee. Left foot is in front. Right foot is in front. Squeey switch. Bend. Squeeyee. Inhale, exhale. Can you pull your belly button deeper to your spine, find greater length out through the crown of the head, out through those toes last two.

Last one, back to first. And return. Well, if you weren't warm before, you are now, feet come to the top of our jump board here. Hands come to our poles shoulder block somewhere where you can really feel your elbows open. And then your knees sway to one side.

Let's take them to the right side, pulling left shoulder, left elbow down and back, breathe into this nice twist, open up through the body inhale, and exhale draw those knees back to center. Taking those knees to the left, right shoulder stays down, right elbow stays open, breathing in, and exhale back to center. Now that should have felt good. We still want it to feel good, but a little more engaged, inner thighs squeeze, feet hover legs at about 90 degrees. Just make sure you can clear your board.

Stay open through your chest. Take both knees to the right again. Indeed breath in. Feel your left obliques, draw your legs back to center, your pelvis square on the mat, to the left inhale, and exhale. Again, to the right.

Using those abdominal waking up those obliques a little more. We go left. Center. Adding on legs go right. Extend from the knees, reach through the toes, bend to 90 degrees. Back legs, feet hover over the board to the left.

Extend. Then center, chest stays open shoulders, elbows are down. One more time each side. Twist. Bend. Belly pulls and knees drop last time to the left and extend bend and center from there. Bring the toes back onto the Make sure again, shoulders are still up against our blocks. Arms are down, and we'll press all the way out. Feed are together.

Leggs are parallel here. Can always peak up to check. We're gonna go for a simple heel raise. So press your toes into the board to lift your heels up maybe so much so that you're really on like a toe point and then lower those heels down. Feel the back of those legs engage like a zipper through your inner thighs all the way up to your belly button. Lift those heels up up up.

Lower those heels down. One more time, lift and lower. Lift the heels up. Now we take a slow little prance, right heel lowers. Left heel lowers.

Moving through the feet. Through the toes. Again, if you do have a dance background, you really wanna point through that foot. You can do so. Ankle mobility is important for everyone, running, walking, living, and swift last time switch and switch. Now lift both heels, squeeze your inner thighs together. We'll bring the hands to the base of the neck and skull as we curl back up to the tips of the shoulder blades. Neutral pelvic position.

Make sure you're not tucking again or tilting. Use the low belly hands for support, maybe curl a little higher. Right knee draws into the chest. Place the toes back onto the board. Left knee in inhale.

Press it down. Pull the right knee in. Press toes to the board. Left knee in. One more time each side, you're watching your feet, making sure they stay square this time right knee in, we twist towards it back to the board center, to the left. Think about your crisscross, twist opposite elbow to thigh, carriage stays pretty darn still here.

We're not jumping. We're just twisting from that waistline. One more time each side, right, and alternate left. Back to the right hold. Lift up over the ribs, bend that left knee in, press it out. We bend.

We jump. Inhale and exhale. Press. Now can we pull the right knee a little closer? Curl left collarbone higher towards that right thigh for two. We keep it here for one, then right leg extends straight up, jumping out and in on the left and jump and in.

Press and in for two. Last one. Find center both feet on the board. Press out hold. Heels are high, left knee and inhale twist to that left side as you exhale. Do you breathe in.

Begin to bend that right knee pressing out on the right foot. Using that breath, lengthening through that right thigh, pulling the left knee closer towards the chest, curling right collarbone closer towards that leg, elbows stay open for two. Left leg extends on one. Keep it moving and flowing out and in. Can we keep that imaginary seat belt tight across the hips and pelvis to keep from wobbling side to side? Lift a little higher. Now this time we bend that left knee back in, we alternate to the right side, right knee and left leg long, to the left side opposite elbow to thigh. Again, back to our crisscross.

Press as you switch up and over the ribs, curling higher in towards our crunch and our obliques for two. One more. Keep using your breath straight legs, right leg up, left knee bends, left leg up, right foot to the board. Lift as you twist up and over. Breathing in, curl a little higher. One more time each side.

Twist to the right. Twist to the left, stay in your crunch both feet parallel back to the board. Keep it jumping. Save really lifted over the ribs, reconnect to your breath. Add a little lift of the legs as you press out, lower to find the board, press and lift, lower and bend.

Staying parallel and connected, both feet landing together. Final four. Use the breath in the belly, curl a little higher, three. Feel those abdominals working too. Last one, press, lower the head, return to rest.

Alright. Bring those feet back to the top of your board, scoots slightly away from your shoulder block so you have a little bit of space. We're gonna do a little bit of single arm work. So remember, we're still on one light spring. I'm bringing my right hand into the strap. Press your palm into the strap until that arm is right up over the chest using those abdominals to stabilize. Flip those legs back up to a tabletop position.

Take a deep breath and exhale press that right palm down towards the mat. Right arm lifts inhale, right arm presses down as we exhale using the breath, using the core to stabilize the body here, trying to keep our shoulders on our hips square is certainly a challenge of especially when we're working just one arm or one leg, inhale to lift, exhale deepen through the belly to press. One more with just that arm. This time as the arm lifts, opposite leg, left leg extends to hover over the board. Bend it back to tabletop as the right palm presses down, inhale to lengthen through the fingers and the toes, exhale pull the belly in.

Reach it out. Press and pull from the core for two. One more time inhale and exhale carefully burring the arm back up, feet back onto the top of the board to rest for a moment as we switch to our other side. Left hand into the strap, right arm is down, left palm presses in shoulder blade pulls down into the back, think open chest and collarbones, belly anchors down to float those legs up, deep breath in to prepare, exhale left palm presses down to the mat. Now one side might feel easier, might feel harder and more crooked, and then the other, no two bodies are perfectly even or the same. I know I'm a little uneven often.

Using the breath here, using the core all helps us square off engaging the right muscles, staying focused, adding the extension of the right leg forward, left arm up, bend and press. Chins stays lifted off the chest. Gorgeous open neck and throat for three. Last two. Once more inhale. And exhale with control.

The arm comes up. The feet touch down. And we'll release our strap back. Now from here, I'm gonna turn to face you. We're gonna do a little sideline work on our jump board.

So I like to hold on. My head is resting down. I fun fact, have terrible motion sickness, and sometimes this makes me dizzy. So if you have that or vertigo, please be careful. Our feet start on the board. Just take a moment to press all the way out.

Fill your legs in line with your body. Make sure you're not rocking back into that back shoulder block or into your hips. We wanna stay really square. So think about that stability. Yeah. Now bend your bottom knee in use it to help you a little bit, but this is really what's helping you and then bend that top leg.

Left knee bends, we press out. You can always peak to make sure it's working square. If you have a mirror in front of you, you want that knee tracking straightforward parallel. Left foot jumping in and out. Using the breath, bottom leg staying relaxed, bottom ribs, and waistline pulling up.

So we're again really square and stable, working from our core. Two more just like this. And then we'll add a little lift of that left leg as we press out. So think a little lift up, kinda like what we finished with on both legs. Lifting up, down and in. Inhale. Exhale.

Press working that outer gorgeous long leg line abductor and adductor inner thigh to squeeze it back together. Press pull it in with control for two one more time, land at home. Now again, both feet will press out on the board. Find this gorgeous long pencil line with a high heel lifted heel position. Flex just your top leg, your right toes stay on the bar, lift your top leg up. Lower your top leg down. Again, I'm working my core stability just like I would be in some side lying mat work. Lift the leg up.

Lower the leg down. Feeling that outer glute, outer thigh, keeping it parallel for two Last one, leg hovers little circles, forward around and back. Keep your carriage still and stable. Keep working that outer leg. Two belly pulls up and in. One, rubbers. Backing around.

Circle backing around. Whoo. I feel this out. For two. Last one. Squeeze the legs together. Both toes on the board. And with control, bend your knees to come home.

Now carefully sit yourself up without getting dizzy. Switch your legs around. We'll do some cleopatra today. So right shin comes against the blocks. Left leg is in front.

This shin is parallel to the front of your mat. Kind of a take on mermaid that Ron Fletcher created for a little more openness in the hips. To me, my body, my hips especially love this. Left hand is gonna come on to that jump board, right arm out wide, press out as you reach up and over, lovely side stretch inhale, exhale lifting up. Finding length through the right side of the body.

You should feel your left outer glute nicely worked from that left sideline work. So this is gonna open it up, stretch it out even though we're sitting on it. It might feel a little tight. I'm gonna open it up. Reach all the way over this time to hold, take a deep breath in.

And then round down instead of taking the bar, we're taking our jump board, open those hands towards the edge. Think of rotating your chest towards the springs, open up across the back. Try to keep reaching that right hip back even if it doesn't touch and then lift your heart forward towards the board and up. Shoulders down inhale, press out and away. Lifting up into this beautiful twist kind of swung like hyperextension for the spine, pulling the low belly up and away from that left thigh for two One more time. We lift heart lifts forward and up and exhale it down.

Come all the way back up. Bend those elbows if you need to bring the carriage in, and then just take a moment in the opposite rotation, twisting over that right shoulder, and then we'll continue to twist all the way over our right shoulder to set up for our second side. We'll lay all the way down once again, head into that headrest, carefully making your way so your hips are towards that back edge, left arm, kinda wrapped around, and then make your, make your way all the way out to some straight legs here. So find that alignment. Again, a long pencil, abdominals are connected. Bottom obliques are lifted.

Maybe even peek at your legs if you need. Make sure you're straight and square. Feel that right foot firmly on the board as you pull your left knee in towards you. Take a moment here. Squeeze your glutes forward so that leg isn't too far back or in front of you, and then we'll bend our right knee in and begin to jump out. Inhale and exhale.

Press and resist pulling shoulders away from the ears, making sure we're not tightening in this upper part of our body. You're tensing there as we work that lower body. Right knee tracking straight forward, staying parallel, maybe top hand to hip, or maybe on that shoulder block in front of your for two. One more straight out. Controling in, we add a little lift of the right leg up.

Press lift lower pull the carriage in with control up and in. Upper body, totally still in square, working this outer glute, outer thigh for four. And three. Last two. And one.

Both feet back to the board. Both legs extend all the way out once again, squeezing inner thighs together, and then pressing up onto the toes, pulling shoulders down, feeling that zipper through the inner thighs all the way up to the belly so we're supporting in our low back. Now flex your top foot and then begin to lift and lower the top leg up and down inhale lift exhale lower. I imagine I'm in like a toaster here, and I don't want my backside or my front side to be burned. A nice even toast. I use that analogy and a few things, and this is one of them. I wanna stay square through my body for two.

Last one, we hover. We circle forward around and back each time that leg presses behind squeeze underneath the seat for three. For two, really flexing the pinky toe back one, reverse back up and around inhale, and exhale. Three, and two. Last one. Lower the toes, bend the knees to come in. Definitely short but sweet. I feel that outer glute.

Carefully press yourself up. And then once again, we swivel our legs to our cleopatra position. Left shin against the shoulder blocks, right shin parallel to the front, right palm, hand to the top of your board, left arm out wide. Pull the shoulders down as you press and reach up and over, deep breath in. And exhale to sit back up tall, trying to find the seat flat as much as you can on the mat on the carriage here.

I'm really trying to root my left sit bone down to lift up out of especially this side of my waist here, so I don't just sink into the hip. See, I have to work. Reach up and over. Allow it to feel good. Still controlled for it to reach. Open up through your waistline, strengthen and lengthen that part of our bodies.

One more all the way over and all the way up. This time pressing over to stay. Swiveling twisting down through the waistline, taking the hold of the top of the board with the hands, Think of pulling back in that right oblique, open up across the upper back and shoulder blades, lift your chest and your heart forward. Shoulder blades slide down the back belly pulls up and away from the floor as we lower the chest back down. Inhale to lift, exhale belly pulls up to press down.

Reaching up through the heart, up chin away from the chest, and press once more inhale to lift. Allowing these moments to feel good enjoying this rotation of the spine, the stretch for outer hips, and then coming all the way up and rotating over that left shoulder, reaching for our blocks yourself a little extra kind of like press and pull shoulders down twist twist twist. Alright. We'll continue again to twist over the left shoulder. This time finding a kneeling position careful as you move through this. Remember, you only have one spring on. Again, I'm still using one blue, nice and light, knees, and feet shift back a little bit so then our palms can come down carefully in front of the shoulder blocks.

Careful of your wrist alignment here. I like to have my thumbs kind of in an l shape for Lara around your blocks pressing the palms into the mat lifting the heart up. And then trying to get those knees right underneath my hip. We'll take a moment to just arch through the spine and join another cow hyper extension stretch for the back and then round up and in. That beautiful rounded cat shape lifted in the core.

And then somewhere in between, you find a beautiful flat back. We'll start with our left foot up onto the board, right knee stays down, palms press down, and then simply press the leg to a straight position, heel or toe on, think of your hip bones, your chest, your collar bones, all pointed down. Low belly lifting up and then press right onto those toes. Now slowly bend the left knee to maybe hover or tap the carriage and press right back out. We're not taking a jump here.

We're using the back of that left glute and hamstring to press and to pull the carriage in. My shoulders stay open and my back is engaged, but I'm really pressing into those palms so I'm not sinking into the wrists. Resist. Inhale lengthen and press. Pulling my low belly up away from the front of the waistband towards my low back.

My gaze is right down towards that headrest, so my neck is in line with the spine. Two more just like this. Resist. And stretch and lengthen through the knee through the thigh, and press and hold. Option to extend that right arm forward. Think of your cat cow, your bird dog from the mat, lengthen through the arm and the leg, bend your elbow, bend your knee, our spine stays straight and long.

We will reach out. We resist to pull the elbow and the knee back in, lengthen through the fingers and the toes, bend elbow, bend knee back underneath, shoulder, and hip for three. Pull it in. Just think equal weight into that left palm and right knee and shin too. Using the breath, using the core to control the movement.

Come all the way back in. Right palm down, left knee down. We switch to our other side. Right foot on, press the carriage out. Get your heel on there, your hips square.

The low belly is lifted. The heart is lifted, then press up onto those toes. Feel a really great length through that left thigh full extension if you can. Resist a bend, inhale lengthen to extend. Now I'm almost thinking of puffing up through my upper back ever so slightly, so I really press my palms down to lift my heart up.

That's gonna save those wrist joints. We don't sink all of our weight into them instead we really work our upper body. Our arms are back as well as this right glute and hamstring inhale lengthen. XL belly pulls up right back side pulls us in. Two more with just that leg moving, all the way out, all the way in.

Option to continue with that or add that extension of that left arm lengthening out, bending left elbow, bending right knee. Stretching through the limbs, resisting to pull everything together. Gaze is staying down, crown of the head reaching forward, shoulders away from the ears. Think thumb to the ceiling, palm facing inward helps a nice smooth movement through that shoulder joint. One more, press all the way out deep breath in, find that expansion, exhale to bend, and come all the way back in to rest.

Both knees down. We'll lift our right palm off and then grab hold of your strap, maybe very carefully walk it a little higher. Left palm stays down both knees stay down and then we pull that right elbow in tight towards our waist. Make sure you're still lifted and controlled with that low belly to support the low back. We have a simple single arm tricep extension. You extend on the inhale, resist to bend that elbow as you exhale lengthening again through the spine, through the crown of the head.

Working to press left palm into the mat. So we're working our left arm just as much, if not more, than this right arm here, extending and bending, thinking equal weight down into my shins, into my knees, so I'm not shifting or sitting into either hip, bend with control. And he'll extend trying to keep that right upper arm really squeezing in towards my waist. Resist one more time out. Bend it in.

And then come all the way back to rest. We did all that leg work with our jumps. Little bit of upper body work here. Carefully move the carriage, light spring. We don't wanna fall in our face. Right palm down, left elbow, and heart and belly are lifted.

Left elbow extends, left elbow bends, keep it simple, keep it tight to the waist, inhale, exhale resist always working both directions here, lengthen, and resist, pull up in the heart, pull up in your waist. Press and resist. Link them out for three. And two, keep pressing down into the right palm, pulling up in your waist. One more all the way back.

And bend bringing that carriage back into rest and placing our strap back along our pull. Alright. We're gonna sit back down, lay back down, Still with that one blue spring on. Swing your legs just like we started up onto the board, carefully make your way all the way back down onto the mat. Now I know we're on one spring, but we are going to finish with both feet in our straps. It's gonna be more abdominal work holding the legs up than leg work. Lakes should be a little tired, so that's okay. Head rest is still lifted.

Start by lowering those feet, finding a nice squareness across the pelvis to about 45 degrees. Shoulders are down and open across the chest. Belly is very much engaged. It almost feels like I'm just holding my legs up here from my core, straps aren't really doing much. Allow your legs to float up, anchoring the hips down, deep breath in.

Now start to engage from your seat and deepen through your core to press those legs down, staying parallel, inner thighs connected, legs float up on the inhale, shoulders are down, chin is lifted, press squeezing inner thighs glutes together. Deep breath in exhale legs lower belly pulls deeper in towards the mat. Two more times lift and press. Once more control to lift. Press to lower to about 45 degrees, think legs towards the top of the board, find your external rotation, turn out, flex through the heels, bend in for a frog, resist as you bend.

Slowing controlled length and squeeze seat in her thighs together to extend, resist. Draw the ribs together. Pull the belly deeper. Squeeze in her thighs tighter. Three more times, resist creasing at the hips, really lengthen out through the thighs to feel this release as you bend, use your belly, really deep into those transverse abdominals, cross where your hip bones, where your seat belt would be.

Extend this time those legs extend along at 45 degrees, reach through your toes, take a breath, and curl up to the tips of the shoulder blades. We finish with our set of hundreds, breathing, and fives. Inhale. Lower the legs a little further as you exhale. Allow the straps to kind of support your legs just like our first set of hundreds when the board supported our legs.

Can we use our core to hold them up? Curl a little higher exhale out. Inhale. XL. Little lower for four. Three more breaths.

Pull the belly a little deeper. Take those legs a little bit lower for two. Last breath in. And exhale out two three four five stay hold reach, curl up one inch higher pull your belly a little deeper with control, bend the knees and relax your head back. Take the knees pull them into your chest.

Give them a very well deserved hug here. Take a deep breath where you are. And exhale let it go. We'll hold on either hand to either strap. Just make sure you're not right on the hardware wherever feels comfortable for you.

Reach your legs up, flex your toes back. These could always be slightly bent here, and then allow them to open as wide to a second position here as feels good in your body. Maybe a little bend and extension of the legs, maybe rolling out through the ankles or the feet, just taking a moment, perhaps rocking side to side, something that opens up releases in those hips. Deep breathe in. Deep breath out. And then with control using the arms, the straps, your abdominals and inner thighs, bring the legs back together, bend them back in, carefully remove the straps from the feet.

Placing them back over their poles and then carefully turning over to one side to sit all the way up. Thank you so much for joining me for our fun jump board class today. I hope you had a good time.