Pilates Strong Flow II

Hi. I'm Lara Hanlin back for another reformer class today using a light set of hand weights. Of course, they're always optional, but grab those if you want a little extra work for those arms today. We'll start seated. Head rest is up three springs and the bar up to begin. Lakes come to the ledge, reach those arms forward, take a deep breath in, and exhale begin to roll all the way down onto your mat. We'll arrive head in the headrest shoulders against the shoulder blocks, arms reaching right up over the chest and shoulders with our palms facing inward, and then with control, draw your knees in into a table top position.

I'll start with a little bit of work, engaging the whole body here already feeling the low belly pulling down to support the pelvic alignment and our spine on the mat reach those arms out. Think of reaching, like, hug a tree arms to a tee as you inhale, and then exhale, pull the arms back to center hugging someone right over your chest. Email arms open. Exhale arms close, ribs close, belly button pulls down in it. And this time as the arms open, right leg extends long over that foot bar, pull the knee back to tabletop, arms hug back over the chest, left leg long and low inhaling and exhaling. Head stays heavy down into the headrest, taking any unnecessary tension out of the neck and the shoulders, bringing a little more awareness into the breath and the belly, reaching wide with those arms, reaching long with those legs.

Last time each side inhale. And exhale and left and together. Reaching arms up, palms facing towards the foot bar, lower your feet to the bar, and then bring your heels up onto that bar. Towes really firmly flexing up to the ceiling, pulling shoulders down pressing heels forward as we lengthen the carriage out, lower those arms down to hover off the mat by the hips. And then as you bend the knees, float those arms back up perpendicular to the floor.

Inhale, we press those legs long, exhale to resist to pull that carriage in, lengthen and resist. Inhale, we press, exhale, we pull the carriage back in using the back of those glutes and hamstrings, keeping sit bones, tailbone reaching forward underneath the bar. So we keep that neutral pelvic position, trying not to tuck really lengthen out through the hips, through the thighs, engaging into the low belly, back of those legs. For two, strong flex of the feet, pull the carriage in, arms stay lifted. We take a little pulse of the legs out an inch, in an inch, out an inch, in an inch, out across of the right arm on top, the left arm on top, we breathe and twos.

Crossing wrist over wrist, wrist over wrist breathing in. Pull the belly down as you exhale, inhale and exhale warming up our arms, our pecs are back by holding these weights, adding a full body exercise, pressing the arms down legs long, bending the knees and reaching those arms back up. Once again, we'll flip the palms to face one another. Dev Lape or extend your legs straight up towards the ceiling. Or as straight as your body allows, we're back to that hug of the arms, inhale arms open, exhale big hug over the heart, inhale to open, squeezing inner thighs together, arms draw together. This time arms open, right leg lowers, straight over that bar, lift the leg up as the arms lift up. Left leg lowers hovering or tapping the bar, pull the belly down, reach toes and arms up, inhaling, and exhaling, adding our arm movement, with our leg work today, waking up both the mind and the body together here. We lower and open.

We lift and close. One more each side. Coming back together at the top, palms flip forward, knees bend, bringing the arches of the feet into our prehensile position on the bar, legs extend arms lower inhale, exhale return the carriage arms to the sky. Long deep breath out. Long press of those legs.

Moving nice and fluid, letting that breath guide you inhale. And exhale. Really think of breathing with the spring here. The spring expands, the lungs expand. We close it back together for a three.

For two. Lengthening out through the crown of the head, we pulse left our mom first, cross, and cross, switch, and switch. Keep wrapping those feet over the bar. Crossing those forearms over the chest, breathing in to and out to this percussive breath working deeper into the core. For two Last breath. Press all the way out.

Arms lower. Bend the knees in. Arms lift up. From there. Once again, legs float to tabletop and then extend to the ceiling. Take a breath in.

Curl up to the tips of the shoulder blades, palms lower to hover off the mat. We have that same percussive breath in two. Many set of hundreds. Use the breath. Little pulse of those arms wake up the triceps in two, out to begin to lower the legs further towards the bar for a four.

Three, legs hover to one more breath. Hold it here. Reach reach, reach, reach, bend the knees in. Place the feet all the way down onto the ledge, arms to the ceiling, take a breath where you are, exhale to round and roll all the way up to a seat. From there, we'll place our weights onto that ledge for a moment We're gonna lower our foot bar down and change our springs. So we will get them out of the way.

If they end up hitting here, just be aware that you will be using them again later. Alright. We're gonna change to a red and a blue working on having our hands in the loops. So scoop back forward towards the front edge of your mat, reach your arms forward, take a breath in, and then exhale begin to round and roll all the way back down onto the mat. This time having a little bit of space between shoulders and blocks, taking a hold of the straps, pressing palms into the loops until they're right up over the chest, and then floating those legs with control back to a tabletop position. Make sure you're engaged in your lats really pulling shoulder blades down away from the ears, and then bend those elbows in to find a 90 degree angle.

So we have a 90 degree bend of the elbows and 90 degree bend of the knees without moving the carriage, extend those arms fingertips reach to the sky inhale. Pull those elbows back in tight to the waist, pulling the belly deeper to the spine on the exhale. Arms extend up, keeping pressure into the palms, into the loops the whole time. Arms extend high. Elbows bend in.

Inhale, we extend up. Xhale, we bend back down. Three more times reach and bend. Two. And bend.

One more with just those arms. Adding the legs. The legs and arms reach up elbows and knees bend. Inhale to lengthen. Can we focus on keeping that carriage still, keeping pressure into the palms engaged in the triceps, engaged in the lat inter thighs squeeze tight for two. Again, working upper and lower body together here, arms and legs extend up to stay inhale, curl up pressing palms down to the mat on the exhale.

As the head lowers down arms reach up, legs lower to hover over the bar, make sure those arms stay engaged here. Pull the belly down, curl up palms to the mat toes to the sky, inhale legs lower arms reach up, exhale press and curl up and over the ribs. Three more times squeezing tight into those inner thighs, pulling the belly a little deeper to the mat for it to curl and reach. One more time inhale. We curl up. We stay and hold this time pulsing in fives.

Inhale to three, four, five, exhale, two, three, four, five breathe in and out. Lowering just the right leg. Keep reaching through fingers and toes. Another breath here in. And out.

Switch those legs right leg up left leg long and low. Keep drawing inner thighs ribs to the midline. Inhale. Exale. Both legs meet at 45 degrees.

Keep a nice even pump of those arms using that breath. Can we take the legs a little lower? Challenge ourselves for three. And exhale out. Two. Reach a little longer through fingers and toes.

One more breath it. And out two, three, four, five stay lengthen through the limbs, sink your belly deeper to the mat, pull your knees in. Pull those elbows in and release the head back and down. Well, if we weren't warm before, we should be now. We'll place our feet into the loops, getting there carefully, however your body allows you, bend those knees in.

Hold them in heels towards the seat, reach back, and lower your head rest down. Palms lower by the sides. We're gonna move right into our short spine stretch here, pressing palms and head back, start to extend those legs out, find a parallel position, take a breath in, Start to lift the legs up, lift the pelvis up, float the carriage into the stoppers, the legs reach back overhead. Keep those straps taught, knees bent inhale, roll through the spine, keeping it moving today, still rolling bone by bone right away. Heels come to the seat.

Legs extend inhale, we lift up on that exhale, bend, rolling down vertebra by vertebra heels in the legs long, lift the hips up, firing right up underneath the sit bones, butt cheeks, engaging underneath the legs, engaging deeper into the core, lifting the body up pressing down into those palms, rolling with control, chest away from the chin, open up through the spine last time, lift and squeeze, bend, and lower all the way back down, heels come in, and legs extend out. From there, bend your knees all the way in kick your feet out of the loops. We'll bring them all the way back onto their poles, extend those legs along over the bar, reach the arms to the ceiling, and exhale to roll all the way back up to a seat. Now while we're here, we're gonna change our springs once again to either one red or one blue, working with a little bit of a single arm exercise rolling all the way back down, lifting our headrest back up, And then finding a little bit of space, again, between those shoulders and blocks. So a red would be a little heavier, blue little lighter, listen to your body, do what you would prefer here.

We'll start by reaching both arms up. Again, you could press out a little bit on your feet, make sure those arms are right over the shoulders, They're too lifted. We end up lifting in the shoulders. We wanna really nicely engage in those lats. Using the low belly, that core control, we've so nicely worked so far in class to lift the legs up to a table top position. Take a deep breath in to prepare.

And then exhale to press both arms down to the mat by the sides. From here, right arm lifts up, left arm will stay down on the floor, exhale press that right palm back down by the hip, inhale right arm lifts. Exhale to press again engaging and that back muscle pulling the belly down to really stabilize so our shoulders and hips stay square, inhale arm lifts, exhale arm presses. This time as the arm lifts, we add the extension of the opposite leg forward. Bend the knee, press the palm down.

Think of like your single arm and leg extension that we sometimes do on all fours. We lengthen out through the limbs, pulling the belly a little deeper into the spine for two Once more inhale and exhale adding on leg extends straightforward. This time leg extends straight up as that palm presses down. Flex through the heel, leg lowers arms to the sky, point through the toes, toes to the sky, inhale, we lengthen, exhale deep and through the belly to lift, thinking about that seat belt right across the pelvis for two. One more inhale, and exhale. Lower the leg, reach your arm up.

Thread your left hand over the right, curl up over that right thigh, keeping that left leg long. Think about your crisscross. Lower back down, both arms straight up inhale, curl up and over the outside of the right thigh on the exhale. We lengthen the back to center. We lift and we twist over that right leg.

Trying to squeeze inner thighs together even when they're parted. Gonna help us stay square one more time inhale, exhale curl up and over, breathing and twos, little pulse of those arms inhale and exhale. Rather than thinking of just pulsing the arms, can we think of curling higher into our right oblique? For two. Last breath.

Hold reach up a little higher. Lower the head. Arms lift up. Left knee pulls in. We bring the carriage to rest and then lower both feet onto that bar for a moment re hook your right strap, take the left hand into that left strap. Both arms will reach up over the shoulders, pulling shoulder blades down both into the mat and into the back. Pull the belly down to float the legs up to a table top deep breath in.

Axle to press. Right arm stays down. Left arm floats up on the inhale. Belly button pulls down ribs and it tight as we press that arm down on the exhale. We lift and lower. Trying to keep our collar bones open and square to the ceiling.

Beautiful lifted chin open neck and throat. Reaching up. Pressing down. Again, just with that arm. We add the leg, right toes reach forward fingertips up, belly down knee in lengthening out, pulling it back to center, controlling both the arm lifting up, and pressing down always working both directions, inhale, and exhale.

We add on leg. We'll stay straight here, reaching toes to the ceiling, palm to the mat. Flex through that. He'll hover the leg over the bar. Point and kick it back up with control, lengthening through the front of the hip and thigh, pulling down in the waist, lengthening through the back of the leg. We reach, press and lift once more full range of motion, leg lowers.

Leg lifts. Leg lowers. We keep it low. Arm is up. Right hand threads through the strap over the left, breathing, lift and twist over the left thigh as you exhale out. Squaring back off its center, pulling the belly down the left oblique back as we curl up and over using that breath. Inhale, and exhale.

One more time center. Lift and twist we pulse in twos. Two more breaths, curl a little higher. Hold. Come back to center, pull that knee in, carefully rehook the strap and lower those feet back down. We'll extend our legs back long over the bar, reach the arms up.

Take a breath in, And exhale, we round and roll all the way up. Always using those abdominals when we move through our exercises. Alright. We're gonna stay on one red spring. Grab our long box today. I'm gonna put my headrest down for later.

Take your box, careful as you pick it up. Just like anything heavy, box. Well, you wanna be using your whole body there, aware of our posture, core glute strength. That box will be started and staying in this long position in front of the shoulder blocks. We're gonna use our hand weights today. Now we are staying on one red spring, so just be aware it's not super heavy.

We'll lay on our stomach facing the back edge of the reformer with the chest just off the edge. We'll begin with some arm work pulling on the straps, but using these weights instead of the straps. I find that sometimes if we're tight in our shoulders, we're rounded over devices throughout the day with those straps, often the shoulders wanna roll forward. Often, I like to practice and teach with weights first and foremost to really feel our alignment. So starting with the arms just kind of straight down towards the floor, lifted in the thighs, very much engaged in the seat, engaged in the belly to support us, begin to pull those arms down and back, still working with resistance as you lift the chest forward and up deep breath in, really stretch out through those fist.

And then resist to lower the chest back down as the arms lower back down to the floor, legs stay lifted and engaged the whole time. Inhale, we pull the arms up and back. So we resist back forward. Three more just like this. Lift as you pull. Resist pulling the belly up as arms and chest lower for two inner thighs and feet staying connected.

One smart pull down and back, and resist it forward and down. Inhale, this time we pull arms tight by the waist, triceps elbows bend, and extend punch to the back inhale we bend squeezing between the shoulder blades to inner thighs, the glutes, press and extend a little longer. For four, lift the heart a little higher. For three, those elbows keep squeezing tight to the waistline too. Really punch towards the back of the wall wherever you are. Reach and hold, lift everything up one inch higher, slowly lower legs, lower body, lower arms to rest for a moment.

Give your head, your hips, your legs a little shake. We'll place our weights just somewhere in front. I like to place them on my head rest where they're secure. If anything, they add a little weight. And then we'll do it very similar with our straps.

So now keeping in mind, our shoulder alignment, pulling the shoulder blades down into the back, lifting up in the thighs, slight lifted the chest. We begin by pulling those arms similar straight down and back to the hips, inhale. Straight forward and slightly further forward without lifting those shoulders. Inhale down and back. XL to resist.

Little extra lift of that chest if you have that extension of the spine, using the upper back, lifting the heart forward and up, and resist once more all the way back, reach arms by the hips, and resist it forward. This time we pull those arms back to stay and hold, bend those elbows same tricep kickback, extend the elbows, inhale, and exhale elbows stay lifted and tight towards the waistline, gaze is down, neck is in line with the spine here. Make sure you're not looking up hurting that neck for four, lift the thighs higher, lift the heart higher. For three, belly button pulls up towards that back for support too. Last time, arms reach back, legs reach back, lift everything a little higher.

And lower all the way down with control. Take a moment. Again, letting the head hang, give it a little shake, let those legs relax, any tension in the low back, give your hips a wiggle, let it release. We'll do one more thing here with the straps, walk your hands down towards your loops. We're gonna go into our flying eagle from our Cadillac Tower work. So some arm circles, the thighs lift, the chest lifts, I have my hands through my loops.

My thumbs are out. My arms are in a t shape. I start by pulling my hands back to my hips, lift the chest a little higher. The eight breath in, start to lower the chest, lower the arms, fingertips towards the floor. Keep a little bit of tension in those loops.

You reach out. You lift and pull, resist lower the chest, lower the arms, two more this direction, inhale lift and pull like you're flying through space, like you're swimming, pull. One more inhale. And forward, right away, we reverse pinky fingers, reach up, arms reach out, lengthen out through those limbs, resist lowering down. Inhale, we lift. It's kinda like butterfly. If you ever swam, I did when I was younger. It is like a butterfly exercise swim stroke, and around probably the hardest stroke.

Last one reach up and back, around and all the way down to rest. Again, let your body release, hook those straps back over their poles, and then carefully step off to one side of your reformer. Alright. So we're gonna stick with using the weights in preparation for the exercise to come. So our next one is our teaser facing this direction, staying on that one red spring. Make sure your box is still square on your reformer and then sit towards the edge.

Now we're gonna start with a little teaser exercise, half rollback exercise using these weights, carriage will stay still, feet stay on the bar to begin. Let's bring them parallel hip distance apart. Arms by our hips, scoop and reach forward and up. Think about your chest expansion front arms, arms right in front of the shoulders, shoulders are pulling down. Arms are very much engaged here.

Take a breath and exhale begin to roll back down to the tips of the shoulder blades. Think of keeping those arms reaching forward. Like you're holding two martini glasses. You don't wanna spill. Find the hover of the shoulder blades.

Those arms stay in line with the shoulders we breathe in here. We scoop out through the low belly through the space with our arms as we reach forward and up. Again, just like that deep breath in. Exhale to round and contract back. If you struggle with teaser, this is a great way to start. This weight is gonna help kind of propel you, curl you forward in some ways having weight really helps in our roll up exercises. Also with the carriage still kinda takes that fear factor out of the equation, inhale lowering back down.

If you have a healthy neck, this time maybe you let the head release back if so you can let those arms release like you would do over the box. XL this time we curl up, we scoop up and our right leg lifts to tabletop with us. We're gonna hold that leg up there as we lower the arms down for an inhale. Scoop and lift the arms up on the exhale lower scoop and reach. Two more inhaling and exhaling, really lifting from the heart using the low belly hold at the top. Begin to lower the foot, the body, the arms all the way down.

Enjoying that moment of release and rest at the bottom, and then we're right back up on the exhale, knit the ribs together, pull the belly back, lift your heart and your chest up, arms lower for four, scoop to reach. Could also do this without the weight. It's working a little more deeper into the core. Two. One more inhale, exhale reach to hold. Breathe then exhale to lower back down.

Taking a moment to arrive at the bottom. Let those arms open. See if you can let your legs extend. Option to keep them bent. Option to take one leg at a time.

We're gonna move into our full teaser with the weights. Breathe in. Ex, you'll start to curl up. Think of pressing palms into the weights, pulling the belly down, legs begin to hover and lift. Again, maybe you hold on behind your thighs, maybe your knees are bent. Maybe you find your first full teaser of this class.

We add our arm circles. Arms lower down to the hips. They circle around and up. Two more this direction around and reach for those toes, one more inhale, and exhale, reverse the circle around lot easier when that box isn't moving underneath you. Great way to practice finding that core stability last time. Lift everything up to hold, reach for the toes breathe in, exhale to lower all the way down vertebra by vertebra.

Trying to keep those toes at eye level. Pull the belly down as you find that hover before releasing everything back. Enjoying this moment to kinda hang over your box. Press your feet back into the bar. Start to scoop through the space.

Inhale and exhale to roll all the way back up with control. From here, we still have to do our teaser with our straps. So place your weights off to the side out of the way. I'm gonna leave mine carefully on the ledge there. And then make sure your space where you were from that practice is good. So I stay pretty close to the front edge of this box for my height.

Always listen to your body. As you roll back down one hand in either strap, legs are extended long, head is released over the back edge. We're kind of in this dead corpse position. Allow this to feel good and released and relaxed. That's part of the challenge of our teaser exercise. We come from a total moment of relaxation.

Nothing's engaged here. I'm letting my body release, and then I have to engage every muscle in it. Take a deep breath in to prepare. Press the palms into the straps, chin over the chest, legs squeeze together. Arms scoop around and up do what you need.

Maybe you stuck with the weights instead of the straps today. If you're solid here, reach your arms a little higher, lower just the arms down on the inhale, scoop and lift towards the toes as you exhale. Same our movement down and up to start. We lower. We lift for three. Belly button pulls back as those arms reach up, legs are lengthening out. Heart is lifted, but we have a slight rounded shape in our low back to really engage low into the core. Hold the arms up. Take a breath in.

Lower everything down bone by bone in for. And three, use the breath in the belly. You find your hover too before releasing everything back down full release on one. Again, deep breath in. Excellent. We curl right back up. Schooloping through the space, zipping up tight through that low belly.

We add our circles down around and up. Inhale, and exhale. Keeps squeezing, heels, and inner thighs together for three. For two. Last one. Reach a little higher. Palms stay lifted, float those legs up another inch using that low belly, roll back down through the low back, through the middle back.

Through the upper back before releasing everything at the bottom. We have one more. Take a breath in to prepare, exhale. We scoop and curl right back up. Reach for the toes. Lift through your heart We reverse our circle.

This time we go around. Pull the belly button back, scoop those arms to lift for four. Using that low belly to stabilize for three concentration control, centering all your Pilates principles coming together here too. Last one, let that breath pull your waistline back as you reach up up, hold at the top breathe in, exhale lower all the way down, vertebra by vertebra fighting for those last moments before releasing at the bottom. Always a fun one.

Release your straps. Carefully make your way back up to a seat. Again, always cautious of our in betweens there. Alright. We're going to take our box off. We are done with this. Oh, stuck to my reformer.

Must be the sweat. Carefully slide it back out of the way. Hook your straps back over. Just in case we choose to use them again, lift your head rest up resetting our apparatus and then place your weights out of the way. We'll lift our bar back up to its normal height And then change our springs to one red, one yellow. If you wanna use a little heavier, we're gonna go into some core work, plank series. I'm choosing to go a little lighter.

It'll be a little more opening accessible from my arms and shoulders, but a little more challenging on the core. So listen to your body here as always. Hands to the bar, feet will come into the headrest setting up for our traditional long stretch. Press them out away. Little tuck of that teal. Heels reach back.

Press the carriage out as you breathe in. Pull the carriage forward to the stoppers you breathe out. And he'll take it back. Exhale, zip up through the waist. Pull all the way in. Keep the crown of the head reaching forward, long plank line, tighten up through the inner thighs, thinking about that zipper all the way through the ankles, knee size up to your waistline.

Three more breaths. And pull it in. Two. And then one more time inhale. Exhale all the way forward holding for a moment.

Before carefully releasing knees down. We'll place our feet back against our shoulder blocks for our down stretch, press the pelvis forward towards the bar, lift your heart and your chest up, engaged again in the lats and the triceps, really pressing the arms down into the bar to get out of the wrist and lift through the heart. From here, carriage presses out and back. Squeeze the seat forward, lifting your low belly, lift your chest up. Enjoying this moment of a little hyper extension for that spine, some length through the front of the hips and the thighs.

Deep breathe in to press out. Acts, zip up through your waist. Squeeze your seat. Pull up in that low belly. Think right about where that waistband is.

Can you pull your abs up like you're zipping up a tight pair of pants and lift your chest a little higher shoulders down and back for two. Lift forward and up up up. One more inhale. Deep exhale pulls us all the way forward. From their toes pressing down, palms pressing down, pike your hips back up.

We stay with our heels lifted against the blocks. Just so you're on kinda like a midi kitten heel shape, not too too high. Press the hips back, chest back, open up across the upper back. Press the carriage out. We find our up stretch, hips lower, long plank, lifted in the heart as you come all the way forward.

Inhale pressing out and back. Exhale zip up through the belly. Really stay lifted in the heart here. We're only doing this two more times. I want us to think about not sinking into the wrist, engaging the arms, the back that we've worked so nice lee.

Once more, press on out. Bring the carriage forward and hold this plank position. We're moving into a side plank. Left hand towards the middle of the bar. Shift your heels to the left.

Right foot and leg are on top in the front shoulder block. Right arm reaches up, shoulder blades pulling down. Think kinda like your star. You press the carriage out as you inhale, palm presses to the thigh as you pull the carriage in on the exhale with both feet, really stable on the mat against the blocks. You might find you have a little more stability here, lengthen. Pull the carriage in zip up through the waist.

Keep engaged in that bottom, oblique, and in the seat. This time we press out arm reaches all the way overhead. Twist your hips up and back, reach your left hand below that left shin, inhale right arm to the sky, maybe gaze up. Think of your twist from the mat. Can you pull up from that left oblique? For three, reach up look up, exhale twist it up and in.

For a two and twist. One more time, we lengthen everything out and up. We pull the belly up and into hold. From there, right hand to the bar, left hand opens, swivel those feet, we're transitioning to our other side. Right hand to the bar, press the pelvis forward, lift your left arm up, press the carriage out inhale, palm to the thigh.

Carriage comes in on the exhale, lengthen to lift. Exhale squeeze to pull it in. Really drawing that right shoulder down, using that lat to engage in that bottom side body for two. One more inhale. Exhale.

A little bit more range of motion with the arm, with the body, look up, reach up, twisting underneath using the right oblique, threading that left hand towards that shin, reach on up, thread it under. Staying really strong and supported with this right arm for two and twist. One more time. Reach out and up. Acts out pull everything back in Once again, we transition to square the body off. Feed flat palms on the bar, heels against the blocks, take your downward dog stretch flat foot, stomach, pull pull up in your waist, maybe wiggle your toes a little bit, open up across the back.

Think of your elephant around a little more into your spine and then press the carriage out as you inhale. Pull the belly up to pull the carriage in. Enjoy this stretch opening up through the spine lengthen widthwise, opening up through the back of the legs. See if you can keep those toes hovering to really lengthen out through the calves for it to pull the belly up a little higher. Take that gaze back one more.

And pull it in. We're on there. Lift your heels back up against the shoulder blocks. Thread your right knee in towards your chest placing it onto the bar. We're gonna keep both legs parallel. Both legs straight to start.

Allow that chest to drop down. We take a big split as we press on out, inhale. Right away, bend your right knee. Think of pulling the carriage forward as much as you can into a lunge. If you find the stopper, great.

Just be careful. Hold on. Pike those hips back up. We do that again. Beautiful long split stretch inhale. Pull that knee in right over that middle toe, lengthen out the front of that left hip, lengthen out the back of the right hamstring.

Inhale, we press Exhale, pull the carriage in, pull the waistline up one more time, inhale, and exhale. This time stay bent into the right knee, bend deeper into the left knee to carefully lower left knee down, lift your heart and your chest up. If you feel stable here, maybe you lift those arms up, making sure we're lifted in the core, connected in the glutes to keep the pelvis square, take a little bit of an upward back stretch, lift the heart up, lift your gaze up, breathe, and then exhale circle the arms all the way down, bringing them back to the bar, pressing into right foot and left toes, pike the hips up, right foot comes back onto and against the block, left knee draws in and place that foot carefully on the bar. We start by extending left leg long, chest to the thighs, chin releases over the chest as you press out on the inhale, bend into that left knee, pulling the knee carefully over the middle toe, lengthening out the front of that right hip and thigh before piking the hips back up. Inhale lengthening out.

Exhale to pull it in. And back. We press. Maybe those hips get a little bit lower. Pulling that belly up to pike the hips up last time all the way out and all the way in, staying in that lunge.

Squeezing the seat forward as you carefully lower right knee down. Again, making sure you feel stable here, maybe use your hands on the bar to lift your chest up, finding length through that left or right thigh. Reach your arms up. If you feel stable, maybe just one arm deep breath in, exhale take that gaze up, heart up, open up through the chest. One more inhale, and exhale circle those arms all the way down and around.

Carefully reach back for the bar. This time, we'll take our left foot back off kneeling down onto our carriage, sitting all the way off to the side, hopefully feeling very well worked from that full body exercise program today. Thanks so much.