Advanced Reformer

Hi. My name is Caitlyn Tower, and I'm gonna be teaching you an advanced reformer class. If you need to modify any exercises, please do so. Do what feels right for your body today. We're gonna be starting on four springs. So go ahead. Let's start to the front of your reformer. We're gonna go Pilates v heels together, toes apart. You're gonna take your hands behind the back of your head, press your head into your hands and scoop in, you're gonna slowly lift up onto your toes, squeezing the bottom of the back of the heel, lifting up as tall as you can, and then keeping that lift through your center, lower your heels back down.

Again, going up, we're just working on finding your balance before we lie back, scoop in, squeeze the bottom of the back of the heels and lower. And again, lifting up two more just like that. Try to imagine the crown of the head getting pulled up towards the ceiling and lower and one more time lifting up up up squeezing the heels and lower. Let's take your arms across right in front of you. You're gonna bend your knees sitting all the way down and lying all the way back, heels together toes apart. Now getting that length through the crown of the head, squeeze the heels, and let's start with footwork. You're gonna press all the way out.

Hold here. Without straightening your legs anymore, see if you can open the spring half an inch by pulling your center in and up and bend in keeping that lift. Again, reach out holding out there. Scoop in, don't straighten the legs anymore. Just lift up through your center and in one more time, slow like that, reaching out, breathing in, get more space and bend back in slow. Now we're gonna pick up the pace.

You're gonna press outreach and bend back in heavy tail long through the neck and in. Again, reaching out stretch and in. Try to keep all of that work through your lower abdominals, pinching the ribs together, and again stretching out reach and in. If you can, press down through the back of the arms a little bit here. So we're really working through your whole body warming you up from the feet up through the crown of the head. And again, reach, stretch, and in. Breathe into the back of the rib cage, reach, and resist in and even a little faster now and in getting into that rhythm and reach and in two more pressing out and and in last time reach and in and hold bring your arches on, bird on and perch the feet. Now same thing.

Press out a little bit slower. Hold here. Get that lift from your center from your powerhouse, pulling you in and up, and then keeping that bend back in creasing at your heels, really drop the heels under. Again, stretch out, scoop in, get a half inch longer open the spring, and you might even hear that spring open and bend back in again. One more nice and slow. Heels under, stomach pulls in and up, and you'll feel your seat turn on when you do that and bend back in. Now pick up the pace, pressing out and in and out and in and out. So a lot of advanced reformer is really keeping our form while picking up the rhythm, the pace, and you'll feel it really builds that internal heat and in, and reach soft landing each time, and reach and in three more out, heels under squeeze your inner thighs and press and in one more time, press and and slide up onto your heels, flex your ankles all the way back.

Same thing slow. Pressing out. Pull in and up, see if you can open the spring a little bit more. Try not to take the work into your shoulders. Keep that lift, all that space in your torso, bend back in slow and controlled keeping the space. Again, pressing out, reach, get all of the space, breathe into the back of the ribs, scoop, and in. Again, reaching out, find the space and in now pick up the pace. We press out reach and control and reach and in and see if you can flex back through the pinky toe side a little bit more.

Sometimes we tend to sickle the foot in. You wanna really create a flat foot as if you're standing onto a flat surface here. Reach out, stretch, and scoop, and in. Again, pressing down through the palms, four arms and back of the arm and in and reach and in and just three more out. Keep the rhythm and in and two and in one more time out and and now come back in let's go back onto your toes for your tendon stretch. You're gonna go toes on heels together toes apart today.

Press out. You're gonna stay out here. Now find that space we've worked on. Really creating length. Connect your rib cage in, press the arms down. You're gonna lower, lower, lower your heels down, and lift, lift, lift.

And I love this one. If you're really trying to connect into your center, which we are, as you lower your heels, you're gonna get that opposition pulling up from the front so your heels go under, you're stretching achilles, calf, the whole backside of the legs as your stomach pulls up and lift again under, under, under. And up, up, up, and under, under, under. I always imagine those, not the escalators, but the sliding ramps at the airport when you're going in two different directions. So your healer heels are going down as your belly pulls, ended up pulling your powerhouse and squeezing your seat two more and lift. And last time down, and up, bend your knees in. Let's lower your foot bar.

If you can, lower it with your feet. If you need to sit up, you can do that as well. We're gonna lower that all the way down, staying on four springs, lower your head rest all the way down, and let's go into your hundreds. So reach back for your handles, Just shimmy out of your shoulder blocks. You're you're not directly touching them.

Let's start with knees and elbows down. Press down through the back of the arm. You're gonna press out arms, legs, and lift your head all at the same time. Big exhale reach. Now stay right here.

Pumping the arms breathing in two, three, four, five, and exhale two, three, four, five. Now keep pumping, keeping your breath going See if you can find all of that space we just found in your footwork here, full breath in, and out. And in two, three, four, five, exhale, two, three, four, five, getting curl up a little bit higher. Keep the arms vigorously pumping as the legs are squeezing tight together. And now we're gonna lift and lower the legs.

Big inhale up, and exhale scoop as the legs come down to three, four, five, and inhale to three, four, five, and exhale to three, four, five, two more in. And exhale. Last time in, curl up higher. And exhale now stop and hold. Round in a little bit deeper, stretch through your fingertips, and bring everything back home.

Good. Okay. Let's take the handles into one hand. If you're gonna sit up, you're gonna remove two springs here, and then lie back down. Take your legs all the way up to the ceiling to start. You're gonna reach up with the arms. Squeeze your heels and we're gonna go overhead.

So press your arms down. Make sure your head rest is down. Anch her through the arms and roll up and over. Holds here. We're gonna keep the legs low for a moment, rolling down upper, middle, big exhale as you lower all the way through. It should feel really nice through your low back.

Arms come back up, your legs are gonna come a little lower now to 45 if you can. Press down. Big exhale lift. Now hold. Try to let the legs stay reaching out as you roll down upper. Middle, lower. Tail.

Your sacrum is gonna hit. Your arms reach up, legs down. Again, press, let's add on. Reach overhead. Now anchor the arms. Try to pike up.

Through your legs. Squeeze the heels and roll down upper middle. You got this roll all the way. All the way until the tail hits. When your tail hits, legs go down, arms come up a little faster. We reach over and up and roll.

And arms up one more time, press over and up scoop and roll. Now, bend your knees, bend your elbows. Stay here. Let's press out for coordination. You're gonna take a big inhale and reach. Stay right here. Open just your right leg.

Bring it in, and your left, bring it in. Now both reach out squeezing from the hip, bend the knees, bend the elbows. Let's rest the head in between. Curl back up. You lift, press everything out. Now your left goes first. You're gonna open the left, open the right, and then open both.

Bend the knees, bend the elbows. Now make sure as you're doing this, your leg that isn't moving is staying still. So lift up again, press out. Let's start with the right. You open the right, the left stays completely still and switch and both, bend the knees and elbows. Lower the head one more time lifting up.

Round reach out. Left leg. Right leg, both. Bend the knees curl higher, curl highest. Rest bring your head down.

Let's take handles into one hand. Sit all the way up. Let's just bring your feet down for a moment. You're gonna take off one spring and then we're gonna swivel all the way around. Take your legs into the middle.

Now if this is too tight for your legs, you can always cross one ankle over the other. If not, keep both legs together. You want a palm distance width of space behind you. So you can scoot forward if need be. Let's take both handles into your hands, and we're gonna go knuckles together today. You wanna feel like you're punching one knuckle into the other and vice versa, plug your shoulders onto your back, scoop your center, and you wanna find all of that length that you found in your footwork.

You can always go back to that feeling, curl back rounding. Now holds here. Scoop in, find more space pulling and lengthen your back body as you pull into your front body, press outside to side. Stay still. Reach longer through your fingertips and start to press behind you almost like it's a chest expansion. You're gonna keep reaching out as your arms come all the way to your tailbone hold.

Try to bring the crown of the head down to the knees, scoop in, lift your arms up, and we circle around. Take a moment to stretch. Reaching long through your spine, and we stack back up and do it again curling back in one hold scooping. Press out two. Press behind you three reach to the tailbone four, scoop and lift up five, circle around six, and we stretch roll back up. Let's do two more just like that.

We're gonna add in a little little more rhythm. Inhale back, exhale open, inhale press, and exhale circle, reach, and stretch one more time, inhale back. Exhale press, inhale reach back to the tail, and exhale circle around. Beautiful. Let's flip your palms.

We're gonna come to 90. Now, again, scoop and push down through your sit bones, lift up, find that space in your back. You're gonna hinge back. Oh, this one's a little bit more challenging in that hinge. You lift lift lift lift And now exhale stretch forward, reach, slide your hands along the sides of the reformer, keeping them as narrow as possible, reach back to the tailbone, lift up and circle around. And reach stretch. Again, flip the palms.

We start lifted. You hinge back in one. You stretch forward two. Flip the palms, press three. All the way to the tailbone four. Lift up five.

Circle around six. Again, with a little more rhythm. Let's go. Lifting back and up. Stretch forward. Flip your palms.

Press behind you long neck. It's easy to lose that space in between your neck while really your shoulders and your ears. Think of a giraffe. Try to get long up through your spine all the way through the ears and reach circle around and stretch. Good. Let's place these all the way down.

We're gonna swivel around and stretch your legs out in front of you, grab onto your handles, move your butt all the way back to your blocks. Let's go Pilates v again. Find the squeeze of the heels. Lift up and take your hands to your chest. Rolling the shoulders back, make sure you're lengthening up before you begin.

You're gonna reach out in one. Lower down two. Lift up three. Just go to your shoulders. We're gonna take this into an extension, go up, lift up to the ceiling, now open the chest and extend and bend again. Reach lower down.

Lift the arms up to 90, shoulders plug onto your back, and think of stretching out through underneath the armpit as you lift up and open. Again, reach out in one. Lower down two. Lift up three. Touch the ceiling four. Open up five.

And back. And now we've been doing four. So let's keep going one more time. Reach lower down. Lift up, touch the ceiling, stretch, and open. Now flex your feet. Let's go parallel legs.

Start with your hands by your hips, curl chin into chest, scoop. Try to reach past your heels. Roll up to 90. So same way you just did. Flex the ankles even more.

Lift up and let's extend up and over opening the chest. Again, curl forward. Reach Big inhale. Big exhale. Again, big inhale reach two more, roll it up, stretch up to the ceiling, and open last time, curl it forward, stretch out.

Roll back up, stack your spine, lift up, and open. Let's take your legs in. So I like to teach this with flexed feet. Press down through the sides of the feet and try to lift up instead of relaxing here. Take your body up.

Arms start down. Let's shave. Stretch your arms all the way up to this healing. Flip your palms. Bend your elbows as wide as you can, and take your thumbs all the way to the base of your neck. You're gonna press up, reach, and bend your elbows wide, stretch your upper back, stretch your shoulders, reach, and exhale, bend. And again, press and scoop. Are you pushing down with the sides of the feet? Don't lose the action through your hips and bend one more time. Press it up. Now stay here.

Keep stretching up, find the space in your spine in your center pulling in and up. Switch the cross. We're getting sticky. Squeeze in and open, hug a tree. Again, inhale, and big exhale open. Again, inhale, lift, and exhale open.

Just two more like that. A exhale open. And last time, and open. Beautiful. Let's put the handles back onto the pegs. We're gonna while we're down here, add on one more spring, stand all the way off. So you're on two springs total.

We're gonna grab the box, bring it on long ways, And since we're all the way up, let's actually grab your pole as well, and we're gonna put the pole into the center placing it down. Bring your box on long ways. Make sure the pole is in between the box and your box is completely flat. Grab onto one pad for swan. We're gonna bring the pad to the corner edge.

Stand to the backside of your reformer. Now lift up as tall as you can, finding the tail reaching down, centers pulling in and up. We're gonna take your hands to the sides of the box. Now without moving it, take right foot on, left foot on, take one hand forward, other hand forward. You're gonna press out just a little bit, enough to sneak your legs in here.

Now lay over. Stretch your arms all the way forward before you begin. Try to find that space in your spine. Let your tail release down, finding your deepest seeker. Arms are forward.

Head is down. Now we're just gonna lift up and down today. You're gonna stretch out through your arms, lift up, scooping in, and you're gonna stretch back. And then I want you to just curl back over. Let's do that again. Heels are reaching back. Tail is reaching down.

You're gonna lift up take a big inhale stretching up and exhale back down. Again, lifting up long through the arms, reach, reach, reach, reach, and exhale back. One more time just like that. We stretch forward, lift up, take it back, scooping in, and exhale back down. Beautiful. Take your hands to the sides of the box, you're gonna curl your chin in towards your chest, lift your hips, remove a spring. This is also a tricky move to be in.

Stay in your center. You're gonna toss the pad. Let's go into the middle. Take one hand forward, other hand forward, press out. You're gonna do a push up all the way down. Here we go slow, scooping in, bend, bend, bend, and we come down take a hold of one handle.

You're gonna walk all the way up. Other handle, walk all the way up, and let's do your pulls and tee. So my feet are still on the footbar. The spring is open. You're gonna reach all the way forward.

Let's start with your head down. Plug your shoulders onto your back, big, pull back behind you, hug the sides of the reformer, reach back, No. Stay here. Lank them out through your arms like you're punching the back wall, exhale back down. Lower. Again, pull the arms behind you. You got this stretch forward.

Now see if you can pull your stomach along the box, reaching the chest forward, exhale down, squeeze heels together, toes apart. Again, pull, inhale, inhale, inhale, exhale back down, tease, stretch your arms open. Now, lift them up as high as you can. Sometimes we fall into this trap of starting a little bit lower. You want them nice and high shoulder height. Pull behind you.

Squeeze your blades and open back out. Again, pull behind you. Squeeze and open palms are down. And again, pull, lift And open, let's do one more time. Pull, lift, hug the blades, and open handles can come into one hand, stand all the way off.

Let's add on one spring. So you're gonna be on two total. Now it's a little bit tricky getting into this, but it's a part of the exercise. Take one handle into each hand, make sure your straps aren't crossed. You're gonna bring one knuckle back.

Same foot comes on. Other knuckle back. Same foot comes on. Now press for your arms scoop through your center and bring your butt almost to the edge, but not quite. You're gonna roll back slow as your arms come back in, bending your elbows.

Now hold here. See if you can round up a little bit higher, lifting, lifting, lifting, stretch up in one, open two, circle three, holds four, holds five, bend in six. Again, reach open circle. Now as you're holding, think of your footwork here, creating more space through your spine as you pull in and bend just two more this direction. Reach open circle, scoop And in last time, reach it up, open circle scoop, and in bring your handles into one hand, you're gonna teaser up, remove a spring. One spring on only. Let's take your arms open side to side.

You're gonna straighten your legs all the way out. We're gonna squeeze your heels together. Now take a moment here. Stretch through your fingertips. Open your chest.

Now curl chin in the chest as the legs rise up. You lift lift lift. Now hold here. You're gonna roll down to your low back. I'm giving you the hard teaser.

We're gonna roll roll roll. Lift, lift, lift. It's so small, but this is the motion that everyone kinda forgets to find. There's deep c curve in the teaser. So you're making the shape of a u, less of a v, roll.

And lift, hold here, stretch through your arms, roll back down, low back, middle back, upper back, and let's go again rounding up, lift, hold here. Now keep the arms steady, lower your legs. Lift your legs up and up one more and up roll everything down, low back, middle back, upper back, one more time, curl it up. Now this time, let's circle. We go up open around. Two more. Open around. Last time, up, hold.

Roll down low back, middle back, upper back, head goes back. Handles come into one hand. Stand off. Let's stay on the one spring for horseback. Now I'm gonna give you a modified horseback today, but we're still using the pads. So bring the pads forward in a little v shape here.

You're gonna grab onto both handles, one in each hand, take one leg over, other leg over, and hold. Press down through the tops of your feet and really push so you get a lift off of the box. Hands come forward, big exhale, curl, squeeze into the box, reach forward pulling in, in, in, bend your elbows come back. Again, reach forward. Scoop and curl.

Now stay here. Bend the elbows. Press. Long back bend. Press one more time.

And press and reach. Come all the way back down. Bending. One more set. Reach forward. Curl. Stay right here. Lower your arms straight.

Oh, lift up. Again, lower. And lift. Stay in your seat curve, scooping in, and reach forward. Hold. Can you get more space open this spring? And bend, come back.

Good handles into one hand. Stand all the way off. You can place the handles into the well. Take one pad down. Let's add one spring on.

So you'll be on two. You're gonna take your pad almost to the back edge, you're gonna have a palm distance with a space, lift your box, bring it in between the shoulder block and the peg, and then you can bring your pole to the front. Let's go into short box, reach down. Let's take both feet under. And holds here. So extending the legs all the way out.

Take your arms around your rib cage. Big inhale and exhale curl forward. Find a moment here. Can you press your elbows into you? Round up and over, flexing the feet, roll back, low back, middle back, try to go to the level of your box hold here, scooping, lift up and over. This is the same space that you got in your footwork. Try to open your back body and pull into your front body, scooping your powerhouse in and up and curl forward.

And again, Big inhale. Go to the level of the box. Try to get your butt as under as you can. Flex the ankles, curl up. If it feels okay to you today, let's do a backbend rolling back. Head is the last thing. And chin in, curl up, good. Grab onto your bar.

Take your arms all the way down to start. Hold here. Try to pull your bar apart and snap it in half engaging your arm, your back. Now you're gonna stretch your arms up to the ceiling for flat back. Lift up as tall as you can hinge back, stretching. And this doesn't have to be big.

You can still get all the benefit if you go small and stay connected to your center and back up. Again, we lift stretch. Try to scrape the ceiling with the bar. And again, lift up. Big inhale stretch and hold side to side.

We're gonna reach over stretching to the right, open your left side body, come back other way. Reaching over. As you go to the left, try to press your right hip down and come back. And, again, over one more each side. And back, last time, over stretch Keep pulling the bar apart and back. Now we're gonna twist twist to the right. Hold here. We're gonna go towards the left front corner, reaching over.

This is such a great stretch for your q l. Stretch stretch stretch, try to touch that front corner. Now come back up. Hold. You're gonna take it back towards that diagonal, reaching all the way, stretching, try to touch the back and lift other side, twist your left. Now you reach towards the front right corner over and back up and take it back towards the left diagonal, reaching, pulling in and up, and center.

Let's go again. Lift up and rotate front left corner. Yes. I know it's tricky and lift reach towards the back right corner and up and twist front right corner reach and lift and stretching back back corner and up. Now let's bring that bar behind your toes. Take a stretch here. Try to pull your toes back. Drop your head.

Breathing. Good. Pull yourself a little closer to your thighs and come back up. Let's place up our down. We're done with that.

Pull your right leg in towards you. And we're gonna take hands underneath the leg holding behind the knee. Now bring your toes down. Lift up. You ideally want your shoulders in line with the edge of your box, which is not easy to do. You're gonna keep your shoulders in line and try to lift your leg up Get taller through your back.

Now stay here. Keeping your thigh to you straighten your leg, bend it back down. Take it up and down more space in your low back, and I'll scoop into your c curve to get that space. Hold it here. Walk up hands all the way to your ankles, curl forward round, round, round, rock back. That strap is gonna catch you.

Your leg comes up to 90. Walk down your leg all the way. All the way. All the way. Let's extend big exhale reach. Chinda chest. We walk up up up to the ankle now rock forward.

Open your low back. And, again, take it back rock back leg is up at 90, then you walk down, extending. Open, open the chest, the shoulders, chin in, walk back up, and forward. We're gonna go into single leg circle. Rock it back. Walk it down. Big exhale reach.

Now I'm gonna take hands to the sides of the box today, and you're gonna hold here circling three little ones. And two and one, reverse. Can you reach through your bottom leg a little bit more? Pressing through the heel and hold chin to chest. Walk up. Up. Now flex your foot grab onto the outer edge, lift your chest up, cross your ankle over, take your arms back behind the box, curl forward, opening into a figure four stretch.

Beautiful. Come back up, and let's switch sides. Right leg comes under. Your left leg is gonna come in. Now start the same way.

Hands underneath the knee. You're gonna sit all the way up coming up and over your sit bones. Pull the leg in towards you straighten your leg up. Whoo. Side's a little tighter. So you might have one side, but you feel it a bit more.

Now hold it all the way up. Walk up to your ankle. Hold here. Round up and over, curling in, in, in, rock back, you're gonna walk hand over hand down the leg, all the way, big exhale release, chin to chest, inhale, exhale, lift up, scooping in, and stretch forward. Again, rocking back, walk down, down, down, big exhale release, push through your right heel, chin to chest, and back up, lifting forward one more time. Let's do your single leg circle, walk it down. You got this all the way down, exhale release, hands to the side of your box, and circle three.

Two, one, reverse, open, and up Open, crossover, and hold. One more. Cross over and hold. Shannon walk up, up, up, now hold at the top flex your foot. Lift up, really pull the toes back straightening the back of the knee, cross your ankle over, take your hands to the back edge of your box, and curl forward, opening the knee, opening your back, and come all the way back up. Okay. Let's put the box to the back.

We're gonna pick up the pace a little bit and go through your long stretch series. So bring your foot bar up. Let's place your pad into the headrest, lift that headrest up. And let's bring all this to the back, and you can place that down. You guys are doing great.

I know advanced performer is not easy. Let's go hand foot, hand foot, and we press out reaching three times three. Scooping in and two scooping in all the way over this foot bar here and in. Now hold. Bring one foot down to the front.

Bend down. Take off one spring. So you're on a single spring here. Press out smaller and in. Open the chest scoop into your center and in.

One more time, you got this harder when it's lighter. And in, knees come down, add that spring back on. Two springs total. Take your feet back to the blocks. Sit back on your heels for a moment.

Try to really press your heels into the blocks. No space in between the heel and the block. Hands come forward. Hips come forward. And we press out for down stretch.

You inhale, inhale, inhale, exhale, exhale, exhale, open the chest, inhale, inhale, inhale, exhale, exhale, exhale, exhale, exhale, exhale, hold. Fingertips come on. Stay here. Pull up through your center like your hip bones are coming to your shoulders. Press your heels back.

Lift both arms up. We touch the ceiling. This is exactly like our swan. We go up and back. Opening the front of the hip, arms come back, up stretch, high heel position.

Now you don't wanna be too high here. I would say it's a medium heel. You're gonna press your heels back. Curl your chin in and press out. Hips come down.

You come forward and curl up. Again, press out in one. Come forward, two. Pulling in and round upper back, middle back, lower back, and tail. Two more reach in one. Come forward two.

Round and head. Upper middle scooping, long neck last time. Reach and forward and lift. Now hold here. Try to pull the foot bar apart.

Slide down for elephant. Your heels are down. Your toes are lifted. Scoop and press out. Pull it in.

Press out and in and out and in heels are digging. And three more three. And two, can you lift the pinky toes? One, and back to your high heel. Let's arabesque. You're gonna press out just a little bit, stretch your right leg behind you as high as you can.

Lakes are splitting apart. Open a little, close it back in. Open and in two more. Just for each leg and in. Hold. Bring that leg down.

Press out a bit. Stretch the left leg behind you. Open and in. And in. And in.

Yes. You got it last time and in. Come all the way off. Stay on your two springs. We're gonna do a prep for your long back stretch. Take your arms to the front.

Take your legs forward. And we're gonna tricep dip down, bend, bend, bend, and press up, up, up again. Bend. Where's your long neck? Keep your ears reaching to the ceiling. Two more and press last time and press hold. Come back to the front edge. Make sure your hands aren't sweaty.

Let's go hand, foot, hand foot, And let's go for it. Bend your elbows. Press out. Lift your hips up and in two more. Bend. Push and up last time. Bend.

Push and up, reverse, strong hips reach. And in press up two more. Reach. Lower and lift last time. Reach. Don't lose the neck and press good. Stand all the way off.

Let's do stomach massage. Three to four springs. We're gonna pull the pad down. Add on two or one. Lie all the way back for stomach massage today.

We're gonna get into this a little bit differently. Feed our pilates v. Arms are down. Now before you start, we just did all of that footwork at the beginning, right, to find all of that space, try to find it before you start pulling in, reach your arms along the mat. Big exhale.

Curl up. This is not easy if you have long legs. Press out, scoop in, and lower your heels. Lift your heels. Bend in. The modification would be to scoop back.

But our goal is to stay forward to open your back and in. I wanna hear the spring shut. You reach, lower the heels, lift the heels, and in, reach, lower the heels, lift the heels, and in. Reach lower lift and in one more time. And and hold.

Reach down. Take off the spring. Let's take your arms behind you here. Open the chest. Now before you go, see if you can feel your elbows pulling up to the ceiling. Again, we're in that Pilates v pressing out holds here, lower your heels, lift your heels, and pull back in. And keep it going and in. Again, we're moving with rhythm today, finding really that internal heat and in, and reach lower lift and in.

Reach lower lift. Now keep sticking with this version if it feels good. If not, take off one more. Take your arms off. Open your chest.

Lower lift. Oh, not easy. You might not be able to come all the way in. I'm long leg short torso. So this is always tough reach. One more.

And in arm stretch forward, press out. Stay lifted, pull, and no lower lift, bring it back, and reach, in close it, reach in one more time, reach, and in now we twist hold. Take one hand to the block, other hand, to the leg, lift up, look over the back shoulder, squeeze the heels, lift your arms, come back other way. Reach, block, leg, lift up, rotate, arms up, and and now we go faster. You twist and reach, and in. Twist.

And in one more each side twist. And in last time, and and take your hands to the bar. Drop your head. Take a moment, stretch. Head down. If you can push your heels down, pull yourself closer to your legs.

Breathe in and exhale out. Good. One more breath. And exhale. Come back in. Good. Okay. Hop all the way off.

I like pads for semi circles, so foot bar comes down. We're gonna put this on. Now be gentle again, modify where you need to. If you don't wanna go to full range, you don't have to. But if you can, let's do it.

Live back. Two springs total. So we're on that. You're gonna lie all the way down. Take your hands to your blocks.

And scoot down. Here we go. If you're a little sticky, you just kinda gotta go with it. Press back through your arms, lengthen. Now your ideal goal is hips higher than ribs, you're gonna roll down upper, middle, lower, and tail holds here. Press out scoop in, roll back up, up, up, squeeze the seat and come back in, rolling down, upper, middle, lower.

Tail holds here. Press outreach through the arms roll up. Squeeze your seat and in one more time, upper back, middle back, lower back tail. And on this last one, see how low you can go. Sometimes I can get my hips almost to touch the floor.

So aim to create that space and lift the hips. Come in. We reverse pressing out. Roll down upper, middle, lower hips down. Come in. Roll it up.

Knees over your feet. And again, press, reach, roll down, and come in, roll up one more time, strong arms, reach, roll it down all the way. Come in, roll up, take a moment here, pull your hips up a little higher, and big exhale. Just try to slide yourself back. If you're sticky, I get it, hug your knees in towards your chest.

Give them a little squeeze. Beautiful. Okay. Sit up. Let's come off. You're gonna bring one pad to the spring's other pad back here, and that's just in case if your hair gets stuck in the spring, which I actually have had happened myself. So don't do that. Grab onto your straps.

Let's do chest expansion. Bring one foot down. Other foot down. Now hold here. Sholders are onto your back. Find the space. You found at the beginning of class Keep it. Tail is down.

Find that c curve through your abdominals whole. Open your chest. Look to the right. Look to the left. Keep those arms narrow.

Look center and back. We add the breath you inhale. Look left. Look right. It's a piece of cake and center. And return again.

Pull open your chest, squeeze your seat. Look right. And left. And center. One more time you got this pull.

Squeeze. Look. Look. Center and return. Beautiful. Bring the handles into one hand.

You're gonna sit back, add on one more spring. So we're on three total now. We're gonna do your thigh stretch, and I love this. You're gonna bring your knees all the way to the front. If you have bad knees, you can just sit straight up, but try to get your knees nuzzled in here.

You're gonna slowly sit all the way up lifting lifting lifting and hold. You might find it's a little tighter through your hips. Try to really pull in and up and let your tail drop down. And let's go right into thigh stretch. Chin is in. Chest is open. We hinge back, scooping, opening up the front of the thigh, and back up.

Again, hinging back, pulling in and up, scoop, and back up one more time. Back, if you wanna add your backbend, you open the chest. Chin comes in and you lift handles into one hand. Come all the way off. Take off two springs.

We're down to a single spring pad goes in the headrest. Let's keep flowing through this arm circles. Feet go all the way back, press back through the heels, lift your chest, reach forward, lift up, and open again, up stretch, and open one more time up stretch and open hold bicep curls in and down and in and down. Keep the chest open. We've just worked on that in your chest expansion one more time. In and back good handles into one hand.

Let's go on to two springs. You can drop that other pad down into the headrest, flying pads, and let's put on your extension straps. So loop handle and strap through. And let's put these on. Lower your head rest down.

So it's flat. Go to you guys. We're getting through so much here. Hope you're feeling it. Here we go. Lie back.

Head all the way down. Good. Before we put those straps on, Let's do a quick TikTok. Hands onto the back edge, squeeze your heels together. You're gonna stretch your legs to the right. And as you do so, your hip lifts, your waist, your rib.

Then your rib comes down, your waist, your hip in that order. Hip waist rib to the other side. We go rib waste hip creating space. One more each side reaching. And if you wanna add the turn of the head, we look away from the reach of the legs and center other way reach, turn the head.

Yes. Now we go up and overhead for corkscrew. Lift up roll down the right side. You find that TikTok position you just found, and you circle down around and up other way around. And lift up.

Again, reach around. And up. Yes. Last time, around such a beautiful massage through the back and roll down. Good hold here. Wrong two springs. Head block is down.

It's just little safety things. Make sure you're in that. Bring your feet into the straps. Good. Hold here. We're gonna roll down tailbone is down, and let's go right into long spine.

Anch your arms, squeeze your heels. Press all the way out and hold. Create that space you found at the beginning of class. Press your arms down. We lift up and over.

Open your feet. Try to get your toes to the ceiling. You're reaching. This is full body here. You roll down. Down.

Down. And we squeeze. Light as a feather. Right? Lift to up and open your hips lift. You stretch. Can you get those toes to the ceiling? You roll one more time this way. Lift. Up, open, and stretch, anchor your arms.

Roll down. We reverse open. Try not to look side to side here, especially when your legs are overhead, you squeeze, you roll head is pressing down and long and open. I always find this reverse to be a little more challenging. Roll. Yes. Last time, up and open.

And reach and down. Lift your head block. Hold here. Anch her the arms, circles. I always feel like this is dessert at the end of reformer, especially advanced reformer. Just a massage on the hips, check your symmetry, all your legs coming together same time, same spot. They wanna be right in the midline. Right?

And now reverse open. And together and press open and together press open and together one more time and squeeze bend the knees and frogs reaching out and in squeeze the bottom of the back of the heel again, waking up the seat. I think we've already woke it up, but it's staying awake and reach. And in two more stretch. Try to find ease in your movement. Reach.

Ah, and in. Let's take these off. Put your handles and straps into the well. Rock yourself up. You're on two springs. Lift your foot bar.

And we're gonna flow through a knee stretch series. Take the hands on. Feedback in five, five, and five rounding hold. You press five. And for curl the tail three, two, one, archer back, press out five, and four, and three, and two, and one, knees off round, in, come up and over your hands, lift your knees. Five.

Stick with it. Four. Three, two. Stay low. One. Needs come down. Add on all four springs. And let's lie back.

Head rest is up for your run, feet, come up arms, press down, push out. Now hold here. We're back where we started. Find this space. It's a little more accessible, lower one heel, and switch. And switch.

Now try to pull in through the front of the ribs, feeling your back rib cage open, and switch. Switch. And four, three, two, and one, lift both heels, bend the knees, and let's open your feet out to the arches on the corners. You're gonna lift your pelvis up, keep the ribs down, so squeeze your seat reaching out and in and out and in. Anch her the arms and pull yourself back in.

And just two more. In last time, and hold roll upper middle, lower tail. Sit up. Last thing you guys, two springs on front splits. This is gonna feel so good. Grab both pads.

You're gonna bring them out a little v here, and we're gonna stand right into the center of the reformer. Hands come on. Take your left leg back. And take your right foot up. Your foot should be in between the third and the fourth spring here. You're lunging over your leg, press out.

And in stay low, press out. And in two more out and in. You can smile if you want. We're having so much fun and pull it back in hold here. Lean back so your leg is actually at a 90 degree angle. Take both fingertips on.

Arms come up and behind the head, and we're gonna press out. Stay low and in. Again, press out. Reach and a little bit of a shake is okay. If you don't feel steady, just take your hands back on, reach.

And in a hold here, stretch your arms up, you're gonna curl over. Woah. Not easy. Lift your back heel. Bend your knee and really press that heel back. Chin is gonna come in, push both legs out full split and in. Again, press try to initiate more from your back leg than your front leg.

And in one more time. Breathe, and in. Hold fingertips on. Find your balance. Lift both arms up and lift up. Find all that space we've created.

Flip lift lift. You can back bend if it feels okay for you. Hands come back on. And we gotta do it one more time with the other leg. Stand up. Take your right foot towards the pilates v to the back, left foot comes up.

You lunge over that left leg and you press out and in. Both legs are pressing. You're trying to keep your back heel anchored, reach scooping in one more. And in a hold, fingertips come on. Arms come forward.

Hands come behind the head. You press and in. Press and in. Press. And in one more time, reach and in hold, arms back up, you curl over your legs, scooping your center, lift your back heel, bend your knee, walk that foot back, press out with both legs, reach.

And in and reach and in two more. Press hip down and in last time and and hold it in fingertips on lift both arms up. Lift, we backbend stretch, and hands come back. Take your leg all the way off. Stand up, and you guys made it.

You are all done. Great job.