Conditioning Reformer

Hello. My name is James De Silva, and welcome to a reformer class today. I've devised this class around feet, knees, and hips. Of course, I'm gonna have some upper body work too. But it's mainly about getting those legs working, getting those ankles more mobile. And, of course, the spine, the beautiful spine, getting it move, moving in different directions.

So let's start by tracking the feet first. Yes. It's tracking the feet, the knees, the hips, it's my favorite part. It's simple, but it's so effective. And I really want you to pay attention as to what's happening here with your feet. So feet, hip distance apart.

And when I say hip distance apart, hip bones over knees of a second toe, so that's a great way to start. And I wanna just very gently rock forward all the way to that point where I get my heels to push down without them lifting up. And then I start pushing back. And as I push back, I curve for the toes, the ball, the heel, and I limp them back. Give that. The back of the legs are good stretch.

Now pull from the back of the legs, pull from the balls of the feet. And then as I go forward, let the heels come off and rise up onto the balls of the feet. Move the knees forward, then rock back, push through the heels, toes curl up, ball, heel, and flex good. I'm really trying to keep the length of the spine as you work all the way through the heels down, balls, the feet, and curve forward. So this way, we're just using the back of the legs, yeah, and the front of the legs, the front of the thighs. As I push, I'm using the back, the legs. Yes. I'm pushing down, I'm rolling through.

And as I roll back through the heels again, the front of the heels push towards the toes, and I'm pulling up from the front. Now turn the legs out and use the sides of the outside feet to pull and only go to that place where the heels stay down. Use the insides of the feet to push away. Good. And again, only to that place where the big toes stay down. So it's not a big movement. Use the outside feet.

Use the inside feet to push away. Yeah. Let's do that a couple more times. Pull. And of course, I've got my feet. I've got that wonderful sense of my ribcage over my pelvis and my head over my heart. That wonderful sensibility of sitting out of my spine.

Yeah. And back. Let's do that one more time. Yeah. The inside feet, I push away. And the outside feet pull. Yeah. This time, keep the heels where they are pull the toes in the big toes kiss together.

Use the outside feet to push away. Use the inside feet to pull pull pull pull pull pull pull pull pull. Outside feet to push away. Yeah. Inside feet to pull.

Now this is really important. Get those ankles more mobile. Get that big toe pressing down. Yeah. Get Victor pressing down to pull back. Wonderful, guys. And again, so that working the keyless also is quite pronounced here. Paul and push push push push down.

And take the feet to one side and push away. Turn the feet to the other side and pull. So like windscreen wipers out and push away. I can't describe them in any other way and pull back in. It's gotta have that kind of quality. Out.

Push one pushes, one pulls, and pull and push. Good. And out and shoot. Good. And pull and push. Let's go the other way around. Go push and pull.

And and go out the side good and pull. Last one through and out. And pull down. Good. So you've established that pulling and pushing. Now let's try it on one leg.

Yeah. Cut cross ankle over knee. Let that knee drop. Feel again. The heart over your pelvis and the head over your heart Again, as you push back, get that sense of reaching out. Pull roll through the heel ball. Left the heel lift up.

Pull pull pull to the front. Good. Use that sense of pushing down. Go go, toes, ball heel, lift. And again, pull, draw, and rise up on the ball of the foot. Again, splay those toes out. Get that plantar fascia to really widen toes, ball, heel flex.

Grow. That wonderful sense of pulling from the back of the heel continue, continue, and reach out. Last one's push down, and toes lift up, heel. Good. And as you pull back, let's decide to change legs. Good. Of ankle arm, get an reach out. Let the ball of the foot take the weight. And as you roll into the heel, the back of the heel pushes, the toes, and the feet flex.

Use the back of the heel to push the ball. The toes roll onto the ball and reach forward. And again, roll back down through and push away. Again, use the back of the heel. Push grow, grow into the balls for it's good.

Down toes reach out and push. And the last one, so use it. Pull pull pull pull out and down. Good. And reach back out and push. Good. That already feels better.

So I've aligned myself here from the hip to the knee to the foot. Let's now sit outside the machine. Now this is really about the internal next tone, the rotation of the hips and the feet again, the outside inside feet and the back of the heel is also working. Plain and simple. Yeah. Gently move out to the side.

Notice the internal rotation. Notice the external rotation. Don't let the big toes come up. That's parriman. I use the back of the heels to pull you across internal and external rotation. Beautiful.

Keep going. Again, play. Play with this. Just be aware. Like, sometimes I just sit on a reformer from side to side, and I just kinda angle away when I'm doing nothing and I'm talking to someone. It's it's a great practice. I get, you know, play. So you get that nice connection in, in the hips, out and through.

Notice also how the ribs displace themselves to give you that kind of connection. Yeah? And then if you're really, really, really observant, what the occipitals also do on top. Yeah? So it's like you're juggling, you're juggling one joint over the other, and that's really beautiful because the body is so clever. It learns how to really find its axis in the movement. So go with it. Go with it. Yeah. Trust it. Sometimes move across and then move across again. Let this hip drop.

Let this internal routine. Almost feel like one hip wants to come slightly in front of the other, the other pulls back in the hip socket. Yeah. One rotates out who wants to come out of the hip socket and comes back. Arrive. Bring the foot a little closer in. Place the ankle on top.

And the same feeling. And as it goes out, again, external rotation, internal rotation, and reach back out again. Now as it happens, feel one hip reach out for the other one pulled back. Really a great place. Now, Try not to use your hands to pull and push. Just use the for the back of the leg.

The inside leg pushes away. Yeah. Back of the leg. Oh, and the outside leg pushes away. There's a lot of work happening over here. That's out. And push and notice that wonderful gentle spiral in the body as well. The upper torso, yeah, moves towards and away from the movement. Come back.

Let's change sides. Yeah. These are simple exercises, but they really make a difference. Yes. I've seen this working beautifully with my clients all the way through. And I I, yeah, I really wanna share this with you. Push out, rotate, rotate, feel that wonderful sense of rotation and internal rotation. Again, use the back of the heel then use the inside foot.

And then as I, this little one will happen, pull it down in opposition. Good. Pull it through again. Push down, feel that wonderful sense of opposition. Two more please. And rotate. Keep going out. Good last one through.

And rotate and good. Come back. And oh, that feels better already. Yeah. Good. Now let's move into all our reformal work. I'm gonna stand up and now place the foot bar on. Okay. I like it on pretty high, yeah, because it allows me to get a deep sense of squatting.

I've got two reds and a blue on. So again, I leave that entirely up to US two. How many strings you want to put on because it really does change from person to person. This is gonna be a fairly strong workout. So at the end of the day, again, work with a certain amount of wisdom and intelligence.

I've got my head rest up. Now, again, I like working with it up. It just gives my head a little bit more stability. And it reminds me to push back as well. There will be times when I'll be going up into a pelvic tilt. Again, discretion, I leave up to you. If you wanna put the headrest down when you go up, please do so. Okay? So our feet are parallel.

Go back to that wonderful sense of tracking. The heels are lifted, and I'm five inches away, and I'm gonna come down to the edge of the bed pushing down one, and down two. And as I come down, I gather my sit bones together my heels have really lifted. I'm on the arches of the feet pushing forward, gather my sit bones, and out breath, and out breath, and out stop there. Roll the heels down. Push away.

Ball point, roll down through the heels and come down. Push away. Reach out. Don't rush this. Yes. Really feel the way you pull up through the legs. You rise up you lower your toes roll around the bar, and then you come back down.

So the toes are really receptive and open down and come through two more of these, push down, rise up. Lower and come down, push down, rise up, lower and come down. Now rise up with the feet and push away. Lower the heels, ball point and come down. Push away, lower the heels, ballpoint, and come down.

Push away, lower the heels, ballpoint bender without moving the trolley, yeah, then you come down. So you're always working out of traction point and come down last one. Push away, lower the heels, ball point, and come down. Now, lower the heels, push away, rise and come down. Lower the heels, push away, rise, and come down. Lower the heels, push away, rise, and come down. Lower the heels, push away, rise, come down, reverse the action out.

Lower down and up. I push away. Now as I load, notes the way I wrap my toes around the bar. I keep them wrapped, and then I release them. Out wrap, keep them wrapped, and I release them. Out, wrap, keep them wrapped, and I release them. Outstader, lower, and the point. Again, I pull with one foot. I push with the other. Yes.

So my toes really dextras, really pulling and pushing, that feeling through, pulling and pushing, and wrapping, pulling and pushing, and wrapping, pulling and pushing, and wrapping, pulling and pushing, and pulling and pushing, now you may place your headrest down and leave it where it is, gonna go up into a pelvic tilt and roll down. Key the length of the arch is the feet and roll down. Push up and roll down. Push up and roll down. Push up and stay there.

Now lift the people and high and come back and the two and come back and three and come back and four and come back. And five. Come back. Stop there. Roll the head forward. Massage the spine down and arrive.

Five pulses. Five. Four. Three. Two. One. Take the feet off.

And five. Four, three, two, one, flexi feet, five, four, three, two, one, reach the arms up. Five, four, three, two, one, bend. And come down. Good. First position, a v position. Yeah. Same things rise up to the feet, lift the heels, and coming down five.

For gather the sit bones as you come down, gather. And two, and one stop there. Lower the heels. Push away. Ball point, lower and come down.

Push away. Rise up. Lower and come down. Push away, rise up, lower and come down. Push rise lower come down. Again, feel the back widen every time you work, pushing up, feel the back widen, keep it wide, lower down, widen it to even more.

Change the positioning of your feet, rise up, push out, lower the heels. Point. Remember those toes. I push. I wrap. I push and I come down.

I push. I wrap. I push. I come down. I push I wrap. I push so you warm those feet to be as malleable as possible. Now reach up, wrap the toes, come down with your toes, wrapped, and then point.

Push away. Wrap. Come down and point. Push away. Wrap.

Come down and point. Push away. Wrap. Come down and point. Push down. Keep that wrapping sensation. Now release them to point.

Wrap a key then wrapping, release them and come down. Two more. Push out. Come down. Rep, push out, lower the left. Push lower the right. Push, lower the left. And right. Beautiful.

Push and a push and wrap push. And push. Go back up again. Get ready for pelvic tilts. And roll down, pelvic tilts, and roll down, and had bridge position and roll down, and lift and roll down, and lift stay up there push away. Keep that be the one lifted and go two.

Good. And go three. And go four. And go five. Come back. Headrose forward. Master ups the spine down.

Pulsing five. Four three two one. Lifter. Five four three two one. Reach five. Four, three, two, one flex, five, four, three, two, one release. Come down. Brilliant.

Feed into a second position. Now notice away. I've got my heels right at the edge, and I'm grabbing the sides of the bar with the arches of my feet, five inches away. Come down once. Again, the the side bones gather. My tailbone still stays drop down for five and six. Plain and simple.

Push away. And as I come back, I gather with the archers. Push with the heels. I gather squeeze with the archers. Push away. I gather. It's a dance with the sit bones.

They gather on the way down, and they gently release on the way up, but they still have that connection. They gather. My tailbone still stays dropping down. So be very clear about how your pelvis stays well maintained. Yeah. And the spine just grows out of the sacrum, and then it softens back down.

It grows out of the sacrum, and it softens back down grows and back down again. Good. Well done. On the balls, the feet. For sure weigh five inches or so, get ready to come down and gather. And, two, and three, and four, And five, stop drop the heels, push away. Rise up.

Lower and come down. Push away. Rise up. Lower and come down. Beautiful, guys. Push away.

Rise up, lower and come down, push away, rise up, lower, last one through, push away, rise up, lower and come down. Stop there. Raise the heels and push away, lower ball point. Everything I mentioned by the toes comes into play here now, out, yeah, know when you're spreading, know when you're wrapping, know when you're spreading, know when you're coming down with open toes, out. Wrapping out and down. Out.

Lower. Everything controlled. Yes. Good. Out, lower. Out and come down now, drop the heels, wrap the toes, push away, wrap the toes, rise up, release, keep them released, down, push, rise, release.

Drop. Push rise. Release drop. Push, hold them. Release as you push up. Now, wrap. Keep them right.

Relax the toes out. Down. Extra heal and through. There's a lot of work happening around the achilles. Yes. You can you could feel this in a little while. Yes.

Ours and down. Rise up your peripheral and tibial muscles. I gotta start screaming and stay there. Lower on point. Good. Flex in point. Good.

Flex in point. Flex in point. Good. Flex in point. My my hips stay absolutely in place. Don't do this little dance with the hips. Keep them aligned.

The sit bone connection is what's gonna keep everything in place. The tailbone dropping down. Yeah? So it's like a tripod. Sid bones and tailbone connected. Out, good. Reach out. Get ready to pelvic tilt.

Roll and roll back. Roll up and roll back. Roll up and roll back. Roll up. Roll back. Roll up there.

Push away and come back. Push away and come back. Push pubic bone. Back push pubic bone. Back stater, roll the head down, massage the spine, and five four three two one, lift the knees. Five four three, two, one, flex the feet, five, four, three, two, one. Reach. One, guys. Now, who feed wide, but the knees gently wrapping him together. Again, those toes wrapping around, and five inches away coming down. One, it's quite a strange position to be in.

Don't let a tailbone lift off for anger. Push down. I'm gonna keep that sense of almost anchoring the tailbone. What do you think of the tailbone anchoring down every time you push down? That's is that's when you wanna lift the tailbone off. Don't let it happen. Pull. And push down.

Push away and rise up and lower the heels and come down. Push away. Rise up only go as far as the knees stay together. Push that wrapping sensation, rise up, lower the heels, and come down, push away, rise up, lower the heels, and come down, heels rise lower, and come down. Push, rise, lower, and come down, rise up to the feet, push away, lower the heels, rise, come down, out, lower. Please breathe. Yes.

Hate my need to talk and instruct to you. I sometimes forget to breathe in between my, my own kind of queuing. So I've gotta remind you to do so. So I remind myself to, to both of these, breathe out. Breathe in. Breathe out and come down.

Lower the left heel and rise up. Lower rise up. Lower rise up. Quite a strange feeling, but So good for you that internal rotation as well, and push. You want the internal, you want the external, both of them working in your favor, and reach. Last one through, and reach. Get ready to lift the pelvis up. Roll roll down.

Roll up. Roll down up. Roll down. Up, roll down. Stay up. Push out. One and pushing out two.

And lift three. Good. So you already want to lift the people in four and five. Come back in, roll the head forward, arrive five. Four. Drop the tailbone as much.

You can. Two. And one, lifting these five, four, three, two, one. Now, flex the feet, internal rotation. Five, four, three, two, one, internal rotation. The arms, five, four, three, two, one, release. Just like legs dangle for a little while. Yeah. You'll need to release the hips.

Yeah. The feet. Your knees and so on, because now we're gonna move into single next. Yeah. So okay. Let's roll onto the side. Come up. And I'm gonna go for just a red and a blue spring. Yeah. A red and a blue spring.

I think that's plenty. Yeah, try not to be too adventurous and load. Yeah. Yeah. Yeah. A bit too much. Again, you need the legs to work. So here we go. Follow me.

And this time, you're gonna start with your left ankle against your right ankle. So you're gonna you're gonna just gently push away and come down for five. For four. Good. For three. Foot to the same gathering, especially the right sit bone, and now you push out. You lower out flex, you ball point, and you come back.

You push out. You lower ball point and come back. Push out, lower ball point and you come back. You push out and you lower your ball point, keep the leg along. You develop it you lower ballpoint and come down.

You develop it and you lower reach out through and come down. You develop it and lower ball point and come down, you develop it and you lower out and come down. You develop it. You roam the leg in parallel. You round it back.

Pass it down. Yeah. Simple. Developay. Dermi ronde. Develo I'm sorry. Dermi ronde and unrepay back. Yes. So, Developay.

Dermi ronde the leg. Dermi rounded back. Envelope back and Jeflopee, dermiroant, and dermiroant, Envulopee change size, and coming down five. And four. And three. Keep that rhythm going.

Two and one. And push out. Flex the feet. Don't forget that. Wrapping around at the toes. Yes. It stays every time wrap the toes around point and come back in and reach flex ball point and down and reach flex out and keep it long.

Developee. Lower down, ball point and through. Be clear and down and push and through. Our breath. In breath.

Breath in breath. Our breath. In breath. Breath in breath. Damironde, and, and up and down.

I've gotta have that rhythm to take you around. Back and down reach up and circle and reach it and in down up and reach it and in and back down. Good. I went a little quicker towards the end because I wanted you to feel what the pace and the rhythm was. Yes. I'm sorry if you thought it was too quick, but sometimes you just have to get that pace going. Okay. Starting off the same way turned out. So you're gonna reach out.

You're gonna come down for five. Yeah. Have your ankle around the back of the heel that's on. Yeah. The bar under. Again, find that sit bone.

Find it. Reach out tall, flexible feet, ball point, and come down. Reach out tall, flex ball point, and come down. A lot of work around the ankle, guys. I'm really sorry. But, yeah, the stronger our ankle and our feet, yeah, the less kind of pressure we put onto the knee, and the hips are gonna be healthier too.

Reach out, place the legs out. Now, develop a pain to the front. I'm sorry, lower the heel out of the front. Take it back up again, pass it and down. Devel a pain to the side. Lower the heel, take it up, pass it, and down.

And again, double up here out to the front, lower the heel, up and down, and go, double up here out to the side. Lower the heel. Take it up, and now comes the wrong. Developi, dermy ronde, dermy ronde, and envelopei. Developi, dermy ronde, and Demi Ronde, and Anvelopi.

One last one. Developi, and Demi Ronde, and change legs down. And two, and three, and four, and five. Reach out. Flex the feet, ball point, and down. Reach out. Flex the feet and point and down.

Reach out. Flex the feet. Point and down. Reach out. Flex the feet. Point get ready for develop pays. Double a pick. Below the leg.

Bold point. Developay side, lower the leg. Reach out. Developay. Lower the leg.

Reach out. Developay lower the leg, reach out and get ready for ronde. And, dervelope and down round, ronde, and envelope. Dervelope and down round, ronde, and envelope, double upe, and down ronde, ronde, and down arrive. You made it for that one. Good. Now for the piece de resistance.

Yeah. Here we go. Oh, they're gonna work in pelvic tilt. Me, you mean each put the headrest down. I I mean, I don't mind that our pipes, flip it up a tongue. It reminds me to lens the mouth through the back of my neck. That's what I really like. Some people go, oh, my neck again, If I have that connection to the back of my neck and head leaning back, then I always have, I have that stretch out through the discs. And I, for me, that's great because I have a few disc issues. So I'll do the first one quite slowly.

Have your picture around the ankle. As you push away, you lift up and roll down one. Push away two. And down two. Push away three.

And down three. Now push and out. Push roll through. Push and out. Push roll through. Push and out, push and arrive coming down.

So first side, let's go to the other side. Here we go. And push and around. Push and roll. Push and out. Push and roll.

Push and out. Push now let's do the one lifting up tall. Out. I gave you the more difficult one first. Two, and down, and three, and come down. That was it. So, yeah, that's really, really tough on the legs. I'm gonna sit up.

I need it. Breathe and really feel the expanse of my body after that. So that was all a lot of good hamstring and glutes work, a lot of cord work. Yeah, guys, it's important to work the cords. Yeah. People say, oh, be careful the cords. You need your cords. Yeah? They help you everything from climbing to lifting. Yeah.

So don't be frightened to use them. Okay. We're now gonna move on to the soas stretches. So it's just gonna be one red spring. Moving on, getting your right knee down onto the trolley, your right foot against the shoulder at you. Now make sure that your knees are the heel when you gently push back into a soya stretch.

Come forward, The first thing is just aligning, get that wrapping around down, and don't lose that inner thigh connection because that's really important pushing out and down. Good. And come back out again. And pushing out and down a stop there, move out into the front of the leg, flex, ball, point through, and come back up again. Yeah. Reach down. Try and sit upright, good.

Then reach out. Out and center. Let's go for two more of those, out. And down. Good. Pull back and center.

Again, be aware of the back ribs. Yeah. You've been on you've been lying down there. Don't collapse the back ribs. That's so important out and center. Let's go to the other side.

Same thing, you know, because that same feeling of, although you're working through the hamstrings of soas, you're still keeping the pelvis and the backwards open out under. And come back through. Now don't rest your weight on to the leg on the trolley, but keep onto your standing leg. Yeah. Because that's the leg that's gonna give that wonderful sense of opening the back. And then you can actually reach around and push down more, gut, and center.

And again, reach and reach back. Think of the sacrum widen as you reach back. Think of the period one lifting to bring you up. Now continue out, down, and reach back. Pull through and center.

Down, and reach back. Pull through and center. And reach down and back, pull through and center. Last one, reach down and back, and pull through and center. Come back against the first side.

I'm gonna now shorten the muscles again, sir. It's gonna work. Yeah. We've lengthened them out. Good. Now, again, place your foot. The foot and the hip are on the same plane. Curling her towards the knee.

The knee doesn't touch and you're gonna push back and pump and two and three. Again, see if you can keep the sit bones gently kind of sitting together, right, really sitting together and zippy. And out. And when a push of the arms round the tailbone under and between the legs, the out and out and curve and come and push and push and come back. Now we change all that. Yeah. We place the knee on against the shoulder rest, so take it back. And here we go. Push down and reach out.

And come back up again. Push down. And come back up again. Push down and reach, and come back up again. Push down and reach back and come back up again.

Grab hold the foot behind you and go push down. And come back. Push down. And come back up again. Push down.

Push the foot into your hand as you go back as well. And push the foot into your hand. Go back out. Put yourself forward, again, stand out of the leg. Let's walk to the other side.

Same thing. And, okay. Again, round the back over, your sit bone over the heel, curling towards you, really pulling out of the front of the thigh out, and out, and three. This arm does work. Pushing, pushing, keep my arms sensation out.

The inner thighs working, sit bones, zipping together, and ten, five more, and five, and four, and three, and two, and one come back. Please, actually plays with me against the bolster drop into the front of the thigh and, oh, stretch it out good. And pull back. It's not just the legs working. I'm pulling with my left hand pushing with my right hand. And good.

So again, I got a wonderful sensor reaching out of the the ribs as well out in the center. So nothing. It's it's a it's really a symphony. The whole orchestra plays. Yes. It might be that The leg kind of is working extra, but everything else also comes into, yeah, into play of the hair. So just one thing about it as being, yeah, you're isolating certain ruble muscles.

You're not. Yeah. You're orchestrating all the way through the body. Change grab hold of your foot and as your foot pushes into your hand and push down to come back. Gently push away. Good. Pull to come back.

And again, push away and pull to come back and push away and pull to come back. Brilliant. Now I'm gonna go into my whole downward dog series, and I'm gonna have a red and a blue spring on here. And I'm gonna lower the foot bar as well. Because I want that nice angle so I can really lean into my downward dog. Yeah. So that's really important that I get that sense of leaning all the way through.

Got it. So starting out red in a blue spring. Yeah. Place the feet on parallel. Yeah. Send the sit bone, the tailbone up into the air and wrap around, yeah, we've got coming in eight and seven and six and five. Every time I come in, I lift the pubic bone to my tailbone. So that sense of reaching up.

I'm reaching up. I'm reaching up. And up. Now walk yourself four halfway through the bed, curl on the same thing. Let the toes up. One, and two, so I'm rounding my back three. It's what you'll call the elephant four. Yeah. It's a keypad sensation rounding.

Six and seven. Notice the way I push with my hands to come in and curl deeper and curl deeper. Good. Walk your feedback. Put on your highest heels. Yeah. Out out and, yeah, push away and the same in coming back in and in wrapping around the arms.

Lift the simple. Lift the simple. Lift and lift and lift tomorrow and lift and arrive. Please turn the left foot down. Reach the right leg out behind you and in.

Make sure everything's parallel to and three and four and five and six. And seven. And it can lift the left arm. And one. That's and two. Good. 34.

And five. It's a bit of a balancing act of six. And seven and eight as well. That's not enough to the side. And two and three and four, five, six, seven, and eight. Bring the leg down. Sending the other leg up behind.

Here we go. And coming in one, and two, and three. And four, keep reaching out of the arms. And six good. Seven, and it'll take the arm out the front. Yeah. Just the front. Two. Again, you'll find you'll have to get it'll take you two or three goals before you kind of get your balance higher.

Seven, and eight, take the leg off the side and go one. Good. And two. And three. This is tough. Four. And five. And six. Good. A seven and eight.

Bring it down. Well done. I mean, take the blue spring off. Gonna go for a run and it's kinda lunged. Your, yeah, your left legs behind you against both, the, the shoulder rest, and your right ball, ball the foot is right at the edge. Yeah. And you're leaning back to start with. You're rolling through and reach the hips forward.

Roll back, bend the back knee, and a pull. And four. Reach through roll back and sit back. Tumor forward. Reach through.

Roll back and sit back. Last and out. Reach through. Roll back and sit back. Change legs.

And again, forward arch. Come back. And forward arch through. Come back and forward arch through. Come back and come forward arch through.

Come back and go. Alright. It's quite a work. Yeah. I couldn't get my breath back. Maybe look out the window.

I'd enjoy the scenery a bit, but as I do so, I bring the bar down. Good. And this time, I'm just with one red spring. Yeah. Again, I wanna stand right behind the bar that's down. And I wanna move forward with the carriage into a downward doggy. So just follow me. Let's just do a couple of reps, and then you'll get the hang of it.

Change the chest. I roll down, and my hands reach out to the edge, and I'm gonna go out with the trolley. We reach out tall. And then really stretch out stretch out to the ribs and then my tailbone curls under and roll back onto my feet. Let's do that a few more times. As a pulse releases, I move, I will send my weight with a trolley forward, then my tailbone curls under, and I roll back onto myself.

Again, I release out and tall. Reach, reach, reach, reach, reach, reach, reach, reach, reach, tailbone curls, and onto myself adding on. Reach out tall and alright. Lift the head, lift the chest, now bring the trolley in towards you. Push the trolley back out again tall, curl the tailwind around and come back in towards you.

Again, curve, slower, middle, upper head, lift the head, lift the chest, reach out forward from the chest and the head, and curl the tailbone roll and come back into it. Bend the knees, bend the elbows, lift the chest, push out from the pelvis and the arms, curl under, and through. Bend the knees, bend the elbows, and push out, reach stretch curl under and through. Ben the knees bend the elbows and push out and curl and through. Reach out, keep the curve.

Bend the elbows, the head arches, bend the knees, you come back. You curl to reach out. Head reaches bend the elbows are to tail and come back. Awesome. Cur reach out. Head elbows, back, knees, and you come back.

Roll up. Send the trolley out tall and draw the right knee up into it. Send the right leg out tall behind you and stretch, tee the leg out to the side, lift the heart of the chest, tee the leg out behind you, lift the hip, bend and move into attitude, tee the leg out tall behind you. Draw the knee in and, again, send her for down, out, and tall. Similar out behind you, lift the heart, lift the chest. Send it out, and tall.

Lift the hip, move into attitude. Reach it out, go stretch, stretch, stretch, draw the knee in towards you, place of a down, reach back out again. Oh, yaw. Draw the left knee in towards you. Send a leg out behind you, and you stretch. Leg out to the side, lift, move it out, and stretch.

Open the hip out. Look over the shoulder, reach out, and stretch. Hip draw it in towards reach it down, and stretch, leg out of the side, lift, leg out behind you, and stretch, open the hip out, move into attitude, reach out, and stretch parallel. Draw it in towards you. Place a foot down.

Reach back back back back out of the back. Call back. Roll up. And well done. Okay. To finish off with most importantly.

Now we've done all that pushing. Let's do a bit of pulling. Yes. Pulling's also important. That pushing pulling, you've got to get that just right. Otherwise, your muscles, they kind of tire out.

So first things first, step back. They get yourself into that tabletop position, you bend, and curl, reach out tall. And then lift the heart, lift the chest. Reach out tall. Bend the right knee and lean all the way across and stretch.

Then the left knee and lean all the way across and stretch. Ben round the back and curve. Reach out and stretch. Lift the heart, lift the chest, and stretch out. As you bend the right, you can lean, open those left ribs out and stretch. And as you bend the left knee, open those right ribs out and meet you stretch. Brilliant.

Now sit down onto the floor. Good. Now if you want a deeper stretch, you could put another blue spring on, but I'm going to keep it as it is. Yeah. Good. So I'm going to start but allowing the body to lean forward into a stretch. And I'm gonna roll up.

Alright. Again, I'm gonna step back a little further back because it gives me a deeper sense of stretch out. And I'm gonna just roll up and stack my spine up to that one more time. Roll down and come up. This time, arch back. And I come back to center.

And I arch back, and I come back to center. And I arch back. Beautiful. And I come back to center. So I wanna go down roll up, arch back and forward. Good.

And go down. Roll up, arch back and come up to center and roll. Arch back and forward. Now, arch back all the way back. And roll, arch back. Call anger, angel.

Now pull back with left and just look over. And then let the right side go. Let the left side go. As you pull back with the left, lean out to the left, turn your head. Reach the left side and then reach the right side. Good.

As you pull back, and reach good. Reach the right side. And then the left side, good. Pull back. And you reach good.

Reach the left side and reach the right side. Allow yourself to just hang out there. Breathe if there's any tension, let go that lower back. Let go in the ribcage. Let go in the shoulders.

Yeah. Again, the head, breathe into the lower back, breathe into the middle back, breathe into the upper back, the back of the legs. You've worked the back of the legs a lot good. And then in your own time, yeah, lift yourself up. Good. Stand up tall, and thank you so much for joining me on On this little journey, it's been quite tough. You haven't done a good lot of legs, a good lot of upper body.

Yeah, I can't thank you enough. Have a wonderful rest of the day. Thank you.