Laura's Go-To Reformer 2.0

Hi. I'm Lara Hanlin back on the universal reformer for one of my favorite go to reformer classes. Join me by sitting down on your machine. We'll bring those legs towards the ledge footbar is up. I have three red springs on to begin to make sure I'm correct here, and we'll be starting with some leg and footwork. So scoot your hips towards the front edge of the carriage, reach your arms forward, take a deep breath in. And exhale to round and roll all the way back down, making sure those shoulders are against the shoulder blocks.

Head is comfortably resting in the headrest, and they'll pull both knees into the chest, giving them a nice hug, a nice squeeze. They could be together or parted. Taking a moment to settle yourself into your mat here with a deep breath in and a deep breath out. We'll do that one more time, centering the mind and the body, inhaling through the nose, exhaling, softening, shoulders, spine, head a little heavier into this mat. From there, placing feet on the arches, arches on the foot bar, palms down to the mat by the side.

It's just allowing your feet to relax onto the bar and your pelvis to feel heavy into this mat. Take a deep breath in. As you exhale, this time making a small purposeful pelvic tuck. So we're starting to wake up our low pelvic floor, transverse abdominals, thinking about a seat belt across where those hip bones would lie, and then lengthen sit bones tailbone back long towards the springs underneath that foot bar, inhaling with this neutral pelvic position, exhale feeling the belly button pulled down to the spine towards the mat, and like an ice cream scooper is scooping out our waistline. Three more times, inhale to lengthen out through the tail, out through the crown of the head, exhale bringing more awareness into our upper abdominals, ribs knit together, low belly scoops down, maybe reach back, touch your glutes, make sure they're relaxed We're not clenching in our butt yet. We're working the low belly, inhale feeling length through the spine, exhale belly pulls down ribs and it tight, that corset right tightening around our waist. Last one inhale to lengthen.

And exhale scooping through the waist, purposeful pelvic tuck. From there, feel the spine lengthen back out long, making sure we stay with this neutral pelvic position as we move through our leg and footwork. Often, I see the pelvis wanting to tuck up, the hip flexors wanting to kind of grip and quads over work. We wanna keep that pelvis in our neutral position so we feel our leg and footwork coming from our core, coming from those glutes and hamstrings. We'll bring the legs together, flex through the feet and then press the heels into the bar, inhale to lengthen the legs out long, exhale again using glutes to pull the carriage back in, think of lengthening through hips and thighs, and then creasing right at the hips. Sit bones tailbone remain long, inhale to press out, exhale to resist and pull that carriage in, shoulders stay down away from the ears, staying open across the chest and collar bones, flexing those toes up and back for a four. Exhale to resist belly pulls deeper to the spine for three. And in last two, and resist once more lengthen back.

This time coming halfway and taking a little pulse out an inch in a jump back and resist. Keep flexing, especially that little pinky toe on either foot back. So we're not supinating, rolling out to the outer side of the foot, really working the muscles along the shins. Working the back of those legs as we resist the carriage in for a four. And three, belly pulls a little deeper. Two, last one, press all the way out finding that full length. And then pulling the carriage all the way back in.

We'll point through the toes, slide the toes, balls of the feet onto the bar, keeping the knees, ankles, inner thighs connected, lift the heels up like a high heel releve, and he'll lengthen those legs long. Axale creasing at the hips again, breaking at those knees to return, long length through the legs, resist to pull it in, inhale press, exhale return. Think of breathing with the spring. The spring and the lungs expand, the ribs, the lungs close as that spring closes, lengthen out, resisted in. Last three. And two, really waking up the back of those legs one more time coming halfway and we pulse out and in, back and resist, inhaling and exhaling. Can those heels lift a little higher, ankles and knees squeeze a little tighter for four? For three.

Last two. And one, press all the way back out once again finding that full stretch and then resist to lower the heels down, lengthen out through those Achilles tendons, lift the heels high. And lower with resistance as you lift the heels, lift in the knees and the thighs, keep the buns tight squeezing the seat together to lower. Lift resisting to lower. Last three.

And two, going taller through the crown of the head, hold those heels high on one, and then bend to come all the way back in from here. Again, we crease at the hips, extending legs up to tabletop, and then as straight as your body allows to the ceiling. Finding your true external rotation, heels together, knees and toes apart, flexor the feet, hands to the inner thighs legs open wide. Oh, I felt my hip pop. My inner thighs open. Enjoy this stretch, keep those palms pressing out, and then begin to bend your knees until your heels find the edge of the bar.

Now we don't wanna overly rotate here, especially from those ankles. So bring it in just a little bit, knees in line with those middle toes. Palms are down, legs press long, inhale, exhale still working back of the legs a little more inner thighs to pull the carriage back in, inhale out, exhale return, finding length through the spine, through the legs, continuing to firmly flex back with those toes. Out and resist inhale press, exhale return. The last four, and three belly pulls deep. Two.

Last one, halfway in we pulse. Out and in and back and resist. Keeping that pelvis in that neutral position, think pubic bone to sacrum, navel to spine, squeezing sit bones, butt cheeks together behind us for three and two. And one, find the full length, stretch through the thighs, resist to return. Sliding heels together, knees and toes stay apart. Heels in that slight lift, pilates stance first position.

We press all the way out, feel that zipper through the inner thighs all the way up to the belly button, crease at the hips to return. Again, think sit bones, tailbone, stay long. Feeling this. Maybe it helps to bring your hands onto your hip bones. We wanna open up the front of the hips and the pelvis, keep toning that backside and low belly. Inhale lengthen, exhale return.

Find the press and resist out. And in last two, Last one, we hold halfway. Press out an inch in an inch back and resist. Think of squeezing your heal bones together, squeezing your butt cheeks together, finding that midline of the body, working into those adductors inner thigh three, two, and one last time we press all the way out, full zip through the legs, and then to come all the way into rest. Bring those legs back together.

We'll lower feet onto the ledge arms to the ceiling deep breath. And exhale use the breath. Use the belly to curl up and roll all the way up. From here, I'm gonna take one red spring off. So I'm left with two reds or you could go red on a blue. And then reach the arms forward, begin to roll all the way back down vertebra by vertebra from here.

Barr can stay up, scoot a little bit away from those shoulder blocks headrest is still up. I'm gonna reach for my straps behind me, four fingers in, thumbs out, pull my knees into the chest, and then start to press my palms into the straps until my arms are right over my shoulders, and my shoulders pulled down into the mat. From their legs float to a tabletop position using that low belly to support the back, take a breath in, exhale palms pressed to the mat by the sides, resisting arms straight back up. Exhale pressing them straight back down. And how we reach up, exhale think of pressing from your back, your lats reaching fingertips past the foot bar, resisting to lift. And pressing back down with control.

Squeezing inner thighs knees together helps me work my inner thighs versus gripping in the tops of my hips and thighs. But if it feels more comfortable for you to have your knees parted, Listen to your body here. You wanna think of holding the legs up in this position from the low abdominals from those transverse abs again right where that seat belt would lie away beneath where my waistband is. One more simple press up. Axel take it down, flip the palms to face the hips, opening to a tee, resisting against that spring, exhale squeeze the arms together, knit those ribs together, head stays down, chin is lifted arms open. Arms closed.

Opening just to alignment with the shoulders, maybe even a little less. That way our shoulder blades keep pulling down both into the mat and into the back. Everything that's tighter to that midline, inhaling. And exhaling for two and squeeze one more time to the t. Pull the belly down squeeze the arms together adding on. We open back towards that t shape, reach the ceiling and then press the palms down to the floor, making a circle open, lift, exhale as you press.

Around and up, belly pulls down palms, press down two more this direction. Using the breath spine, head staying long, inhale, and exhale we reverse, inhale to lift, exhale to open and squeeze to the waist for a four. For three working the arms, the core, last two. One more inhale, exhale. Hold those arms by the sides. Palms slip down elbows bend to 90.

Draw your knees into your chest and then curl the chin up over the chest forehead to the knees as we inhale, we'll extend your right leg and arms, and then exhale pull the belly in to pull the knees and the arms in. Left leg extends along hovering over that foot bar. Abs pull in. Think of your double leg stretch here. Inhale, we extend, exhale to pull everything tighter into that ball. Left leg long reach.

Pull it in now taking both legs together, arms, and legs long on the inhales, but through that waist pull the knees and pull those elbows in with resistance for three, exhale curl a little higher forehead to those knees, elbows stay tight to the ribs to pull it in. One more time, we reached a hold. Excel, can we pull that belly down, start pumping the arms, breathe in two, three, four, five, out, two, three, four, five, right into our hundreds. That core should be warm. Belly is engaged, breathing, and carriage is still exhale out. Inhale to three, four, five, exhale to three, four, five, maybe take the legs a little lower till they hover over that bar, curl a little higher over the ribs for four.

And exhale out three and out. Last two, exhale out. Two, three, four, five, last deep breath in. And exhale out two, three, four, five, stay hold and reach, draw those knees in, bend those elbows and release the head back. From there, we'll place feet on the bar, open those arms wide, palms facing up Both knees sway over to the right, just taking a gentle twist opening up through the back, up and over to the other side, little windshield wiper of those knees. Marining those legs all the way back up to center.

We'll bring our feet into the strap. So if you wanna use the foot bar to press outward, you can. It makes it a little easier to then place one foot into the strap, make sure it's taut, and then the other foot comes up to meet it. From here, heels squeeze together coming into the glutes. Palms press down, head remains down. Squeeze the heels together flex through the toes and then lengthen the legs out long starting with our frog, creasing at the hips yet again, resist a bend, deep breath in.

Axle squeeze heels and glutes together, feeling that full extension and stretch through the thighs, resist to pull it and lengthen out long, always working both directions in how we bend. Exhale pull the belly down link and out long through those legs using the breath, ribs in it a little tighter for three. Last two. Keeping on working our rotation, inner thighs wrapping upward, back of those legs squeezing together this time, bend to a big long diamond shape. It's like a marquee diamond.

So those heels aren't too close. Those knees are nice and open. We crease at the hips to lift the diamond up. We squeeze from the seat and press that diamond back down inhale to lift, exhale squeeze from the glutes deep and through the waist to lower. Diamond lifts up, exhale press it back down, chin lift it away from the chest, beautiful open neck and throat.

Working again, low belly, back of those legs, we lift. We lower. You inhale resist to lift, exhale, can you press down a little lower? Pull that belly a little deeper and down. Last two, and press one more time, resist. Squeeze the seat lower down, lengthen through the thighs, point through the toes moving into our leg circles, inhale reach the toes to the ceiling.

And exhale circle around down and together. Again, creasing at the hips, thinking about our seat belt, keeping our pelvis in that neutral position as we circle pulling that belly in and together as the legs squeeze together for three. Around down and connect. For two, lengthening out through the toes, out through the crown of the head, reversing our circle around and up as we press the legs down, engaging from the glutes and the hamstrings. Only lifting those legs as high as we can without feeling the hips and the pelvis lift. Ideally, that's about perpendicular towards the floor. Circle, squeeze from the seat and press for the last time around and back down.

From there, we'll bend our knees all the way in carefully taking those straps off of your feet one or both at a time, and then easing that carriage back home. Fee will come down onto the ledge, so straps back over their poles here, arms to the ceiling, deep breath in. As always, breath in belly, peel us up here using the core each time we roll up and down from the mat, then we're kinda throwing ourselves up there. Alright. We're gonna move on and lower our footbar down changing to one red or if you would like to go a little lighter or heavier, but I'm gonna use one red spring for some arm work. We'll be using our box today. So I am going to place my box up in that long position in front of the shoulder blocks, letting it rest there, making sure it's nice and square, and then chest will be just off the edge as I lie down on my stomach here.

My toes are pointed back. My legs are engaged so I don't let them drop and lift my hips and sink into my low spine. Again, glutes hamstrings to the ceiling belly up to that spine, and then I'll take the straps kind of where you have a knot just above your hardware. From here. Inhale, we begin to pull the arms back to the hips, adding a slight lift of the chest and torso, exhale resist to lower the chest and return those arms forward. Nice and controlled movement drawing the arms down and back as we lift the heart up. Excel, think of pulling that belly up to resist and return using the breath, inhale finding the length, exhale to resist. Think of dragging the fist along the floor, reaching them back in the same direction as those toes once more like this, shoulder blades pull away from the ears engaging into the back working from those triceps and return.

This time arms begin to lift up in line with the ears. From there, they pull to a tee as we lift the chest, and then resist to lower and reach forward. Whole time those legs are lifted and working. Feel the glutes and hamstrings engage, lift the chest up squeeze between the shoulder blades and resist it forward. Inhale to lift and pull, open up across the collar bones engaging into the back and return for two inhale to lift.

Exhale to resist. One more time, lift. This time, hold those arms wide in the t. We pull a little further from there back towards the hips inhale. Open back to that t as you exhale, keep resistance in the springs. Inhale, we pull to the hips, exhale to open to the t three more times, palms facing down really important to protect our shoulder alignment.

Think pinky finger side of that fist pulls to those hips. We open with control last time crown of the head reaching forward, toes reach back arms reach back, we hold, slowly open to the t, slowly reach all the way forward like superman, superwoman. And then let everything release down. Leggs release head releases, maybe a gentle shake of that head side to side, taking a breath here, and exhale let it go. Place those straps over the pegs, and then we'll carefully sit on up off to the side, and then meet in our seat facing the back here. I'm gonna reach down lower my headrest.

Feed will be on the headrest hips towards the front edge of the box for a little rollback series here. I'm gonna take my hands into the straps. Now if you do need more support and you wanna hold on a little further, you're more than welcome to do so, but our goal is to really not use these and focus on the core, focus on the spinal articulation. Think of shoulders down, beautiful, tall, lifted posture, deep breath in, exhale pull the waistline back, begin to rounding and contract towards the tips of the shoulder blades, rolling with control, finding a hover, finding our neutral pelvic position. So our spine, our sit bones, our tailbone are reaching long.

I know I'm moving the carriage by adjusting with my hands here, but we don't wanna tuck. That would just grip in our hips. Can we feel this release? Use the belly as you inhale. Pull those abdominals down to curl up on the exhale, all coming from the core, feet should stay heavy into the headrest leg stays relaxed as they can sit up tall at the top.

Exhale. I hate to say it. It's like you got punched in. They got scooped through your waist. A little tuck as we roll through that low back of the pelvis back into the middle of our waistline right here, shoulder blades hover. Can we lengthen out through the tail? This time we'll lengthen out through the crown of the head.

Think beautiful, long spine, breathing. Axel scoop from the low belly ribs in it together, maybe inner thighs squeeze together. Again, it might give your legs something to do here versus flopping or lifting. Once more inhale, axel deep low belly connection. Low back, middle back, upper back, find the spine lengthen out on the inhale. This time curl up to the tips of the shoulder blades to stay and hold.

My arms, my shoulders are still relaxed with right leg lifts to tabletop inhale. Left leg lifts to tabletop on the exhale off. Right leg lowers to hover or tap the headrest. Pull your abs down to lift the leg back up. Left leg lowers, exhale to lift. Again, creasing at the hip, zipping up through that low waist, lower option to stick with one leg at a time or take both legs together, toes, hover, tap the headrest, pull your abs into lift using the breath for a three.

Knitting those ribs together, sinking belly button deeper to the spine for two. One more time, lower. This time those legs stay at table top. Keep the legs as they are. Take a breath and begin to lift your chest towards your thighs, your shins stay parallel to the floor, the knees can shift an inch or two away from you. Again, I'm not gripping these straps.

I'm really trying to work from the waist inhale to hold, exhale lower back down to the tips of the shoulder blades. The carriage will move with you, take tension out of the face, neck, jaw, shoulders, upper body, really working deep beneath that waistband, inhale to hold, exhale scooping through the waist, lifting the heart and the chest up. Chin up, inhale, exhale to lower back down with control, inhale on the hover, exhale abs, pull down, lifting up, maybe this time lengthening out through the legs, finding that full teaser, deep breath in, axo slowly bend the knees as you lower back down hovering tips of the shoulder blades. One more time, we inhale. Axo, we scoop and curl all the way up.

Lift through the heart, reach for the toes. Take a breath in, soften through the shoulders, flip your palms down knees, can be bent or straight. We take a wide pull with those arms. Can you stabilize your upper body, your lower body from your core? Little movement of that carriage, challenging that balance, squeeze heels inner thighs together.

Gorgeous slow controlled movement for three. Ribs in it a little tighter chin lifts a little higher. Last two. Squeeze back between your shoulder blades, and resist fight for it last time, inhale, and exhale. Take one more breath and slowly bend the knees. Whoo. Slowly lower all the way down.

This time heels connect to the headrest. Shoulders soften, maybe letting that head if you have a healthy neck fully release, hoping through the chest and the heart deep breath in. So we round chin over the chest feet stay down to roll all the way up. Once you arrive, take that beautiful tall seat, cross one strap over the other. I'm crossing the one from my left hand over the right, and then I'm gonna hook my feet into these loops.

Now I'm gonna turn towards the strap that's on top, so that's that one. Over my left shoulder, turning towards you, pointing through my toes so my straps don't fall off, adjusting my hips so I don't fall off, and then reaching down to add an additional red spring. We're gonna move through some hamstring curls. Keep working that backside. Again, my chest is just off the edge.

My knees are lined up towards the corners of my box, so they don't have to be squeezing together, but we don't want them wider than that. My heels squeeze together. There's tension in my straps, and then I'll place the hands behind my back. That allows my shoulders to open, my heart to stay lifted, and I can almost think of my hands reminding my pelvis to stay down because again, I don't wanna feel those hip lift. I wanna press my hip bones down and actually lift my toes and my thighs, my knees up. From there, heels pull towards the seat, squeezing from glutes and hamstrings, and resist to return the carriage.

Not huge movement. Maybe no movement at all. Our goal again is to press hip bones down, lift those thighs up, inhale to pull, exhale to resist, inhale to pull. Keep squeezing right underneath that seat. For three, heart is lifted, shoulders soften away from the ears too. One more time we pull, and we resist from there, taking one spring off moving into a little single leg action, lift the right thigh a little higher right underneath that right glute, we feel engaged to pull and resist. Now as I'm working my right leg, I keep equal weight down into both sides of my pelvis and hips here.

So I'm not shifting side to side with hips or shoulders, pull and resist last two. Last one. This is where you find if one side is stronger, lift that left thigh up, hips stay down, left glute squeezes to pull, and resist. Inhale. Exhale return with control for three. Can you lift that thigh a little higher too? Squeeze that butt cheek a little tighter one more time.

Pull. Resist. Let it go. Let your feet drop. Your straps drop. Give your legs a little shake.

We're gonna reach down here and lift our bar up. Little funky from the position I'm in. You're gonna kind of thread that through to the height that works for you, making sure it's secure. And you can stay on one spring. We're just going to take a nice swan stretch with our hands on the bar here.

So press your arms out straight so much so that your shoulders lift your ears and then feel your back engaged, your lats engaged to pull the shoulders away from your ears. Still working back of those legs. They might be tired here. Keep them long and strong. Start to lift your chest forward and up, pulling your shoulders away from your ears, palms press into the bar, heart lifts up collar bones wide, take a breath in.

Think of pulling your belly away from that box as you lower and lengthen. Crown of the head reaching forward, toes reaching back, legs still squeezing together, even if they separate, we still want that connection in the glutes and inner thighs, inhale drawing that heart forward and up, opening through the chest, exhale, pull your abdominals up in and knit the ribs a little tighter, pulling that belly a little higher, shoulders still away from the ears. One more time. Deep breathe in. Find that beautiful length. Allow this to feel good.

Pull the waistline up and lower with control. From there, carefully bend your elbows in. I'm gonna bring my hands to the front of my box. You can either step off to the side or kinda straddle it and just sit up onto it. We're gonna keep our seat here, and we are gonna do a little bit of arm work.

So You do have to make sure you get your straps if they kind of just dropped like mine did. And then you also might want to lighten or, make your weight heavier. Again, I'm gonna stick with my one red. So make sure those straps aren't twisted. We'll do a little chest expansion facing front sitting on the box. It's a little safer.

If you feel like you're not comfortable on your knees or your tendency is to fall forward or back, you have a solid base here feet just off to the side. Palms face forward, arms come right in by those hips. Shoulder blades slide down the back. We inhale to scoot forward and up, exhale to lower and resist down with control. Inhale to reach thinking of all that postural work we've done so far, thinking of our beautiful, tall, flat back here, scooping forward and up.

We're not bending or straightening our arms. You like to think of the parentheses shape in the elbow, just a soft bend. Resists to lower in return, adding a circle, inhale to reach, exhale out, keeping fingertips in your peripheral vision so they don't go so far behind us that we lose that connection in the back and the core. Inhale to reach forward, axle to circle and lower. One more this direction, keeping it nice and smooth and controlled, reverse out and forward on the inhale, resist to lower on the exhale.

Can you keep those palms facing up? And your shoulder blades pulling down chin lifts off the chest for three and resist. Last two and resist once more we circle. And lower it down with control. From there, bringing the carriage back in, hooking our straps back over their pegs.

I'm gonna step on off my box and take it all the way off, placing it out of the way. We're done with it for today. We will keep our bar up. I am going to add a little bit of weight. Again, you could stay on a red. I'm gonna add a yellow.

We're gonna do some balance control and some back controls. So if it's lighter, it's gonna be a little more challenging for your core strength. It's it's heavier. It's gonna add a little more stability. We will keep our bar up. So again, maybe play around with the weight do it works for you. Hands come on to these shoulder blocks. I like to keep my fingertips extended.

But again, you could always be on your forearms or have hands on the carriage for more support. One foot, left foot comes into that bar. Right foot comes up to meet it. Start by piking your hips up here. Make sure your toes are stable and then lift the heels roll through your spine, shoulders over the wrist, we start in a plank position.

Have to be able to get into this safely and feel solid here to go through these exercises, inhale press the carriage out, feel that weight, Excel pull the hands back underneath your shoulders. One more time, just like that, to feel our strength here, long line through the heels to the crown of the head. This time, right leg lifts as you press the carriage out, point through those toes, pull the knee in towards your chest, keeping your spine long as you exhale three more times lengthen out, exhale to pull it in for two and in one more time. Feel that low belly connect to knee draws in, and then toes get placed somewhere between where your headrest and the carriage are here. We're gonna straighten up through that right leg. Palms stay on the shoulder blocks foot stays, right foot stays where it is.

Left foot turns out in steps. So it's kind of wrapping on that arch to the side of our bar. Pressing out once again, bending right knee over that right middle toe, inhale to lengthen right leg long, exhale, resist to pull that heel back underneath the knee. And he'll feel the length, exhale, zip up through your waist, draw right leg in from that glute and hamstring. I'm keeping my left leg engaged as well. Lifted through that left knee and thigh, press on out.

Pull it in one more with those hands on the blocks option to always keep hands on the blocks. If you feel solid, drive your right heel down, lift your chest up, hands could come to hips. Hands could also come behind the head. Zip up through that waist. Right leg extends forward.

Right knee bends right back underneath that knee, not bringing it too far out or too far in. Can we stay low? Into this bend working underneath that right glute lengthen and resist. Inhale press, knit the ribs together, stay connected in that core for two. One more time out.

And in hands come back to the shoulder blocks, lengthen up through that right leg, taking a stretch here, right foot maybe steps a little further forward, press on out, finding a split stretch, taking it as far as feels comfortable in your body, forehead to the knee. Two more times lengthening through the front and the back of those legs, exhale zipping up through the waist squeezing into the inner thighs. Last time we press on out, axel pull the carriage in. From here, one and then the other foot come into the center of the carriage. Little bend to the knees.

Let your palms or fingertips release. Just take a moment to shake the head out lengthen the legs out, maybe roll your wrists out, and then we're gonna move into our second side. So my hands come back onto the blocks. My left and right foot come back onto the bar, lifted through the heels, lifted through the hips, deep breath in, exhale roll back out to that beautiful long plank line. Two times just the arms moving out.

Hands come underneath the shoulders. We're squeezing inner thighs and glutes together lengthening long through the crown of the head. This time, left leg lifts up toes reach back knee into the heart, inhale to stretch, exhale zipping up through that waist for it to squeeze and glutes together to keep the pelvis square and stable, hold it here, left ball the foot into the headrest, lengthen up through those legs. Right foot opens to the side diagonal, making sure I'm solid on that arch, bending into my left knee creasing at that hip, hands stay down for support as we start. And he'll press on out.

Exhale feel the knee, the hip crease to pull that leg in, lengthen it out, exhale to bend it on in for three. Can we get a little deeper into the bend of the left knee too? One more time. Holding it in from here, driving that left heel down into the earth, zipping up through the waist, lifting through the chest, maybe hands to hips, maybe hands come behind that head elbows wide, inhale, we lengthen the back leg out. Exale to pull it in, pulling that belly in.

Inhale press, exhale, can we bend a little bit deeper, lengthening out, drawing the ribs tighter, press and resist. For three, staying long and strong through that right back leg too. One more time, coming all the way in, hands back down to the blocks, leg lengthens back long. Step, hop that left foot a little further forward onto the headrest beginning to press out finding our split stretch here, doing what feels good in your body, never forcing anything, but we're nice and warm now, enjoying length for the back of the left leg through the front of that right thigh, and he'll feel it. Exhale pull the belly in to lift that carriage back to center. One more time, press on out. Pull all the way back up with control.

And then again, whatever foot's easier for you, you step one and then the other back onto the mat, hands down by the legs, taking a breath in, gently bending those knees, exhale, stretch up through those thighs. One more time, little bend to those knees, lengthen through the legs. This time we'll bend the knees all the way down kneeling onto the reformer with our thighs up against those shoulder blocks. Taking a thigh stretch here to stretch out the front of those thighs, we just so nicely worked. Again, I have a red and yellow, do what you need. Hands come a little higher in front of our hardware, press the pelvis forward careful as you move the carriage, their shoulders down arms stay long, inhale, feel the crown of the head reaching long to the wall behind you.

Exhale squeeze underneath the seat, zip up through the waist to come right back to a vertical posture. Inhale, maybe taking a little further, keeping a long line from knees to hips to shoulders, lifting back up, squeezing underneath the glutes from knitting those ribs tight. Two more times. Think of lifting out of the thighs, squeezing into your inner thighs and glutes, exhale coming all the way back up, up, up, shoulders away from the ears. One more time, lift up and back deep breath in.

And exhale come all the way back up from there, sitting all the way back down, placing our straps back over their pegs, and then turning back around right where we started with three red springs and foot bar up finishing with a little last bit of leg and footwork here laying all the way down as we always do with control hips forward arms long deep breath in. Axle to round and contract back onto the mat. Palms down, head down, bringing toes, balls of the feet onto the bar, heels lifted, pressing all the way out, finding a little more length than when you first began. Feel the lift through the thighs, the lift through the waist, lift through the crown of the head. Take a slow bend of one knee as you press opposite heel underneath the bar, feel that stretch, and then lift both heels high squeezing inner thighs and seat together, lowering the opposite down deep breath in.

Exhale to lift. We'll breathe and choose picking up our tempo as we take a run here. Inhale, switch, inhale, exhale, switch, exhale. Connecting the breath, connecting our abdominal strength, belly pulls a little deeper. Heels lift a little higher, always passing on that high relevay for four. Exhale out.

Three more breaths. Lift lower lift lower last two. One more breath, think about the whole body nicely engaged, feel the length, lift heals up squeeze inner thighs and seat tight, take a breath in, keep the spine long, head long slowly lower those heels, and then slowly bend the knees coming all the way back in. From there, pull both knees into your chest giving them one final hug. We're right back where we started today.

Again, knees could be together or parted. Eyes could be open or closed. Take a breath wherever you are, exhale. Give those knees a squeeze. Feeling gratitude. For everything your body just did for you.

One more breath in. XL, letting any tension in the mind and the body go. And then for the last time, we'll lower our feet to the ledge float the arms to the ceiling, take a deep breath in, use the breath, use the belly to round and roll all the way up to a beautiful tall seat. Thank you all so much for joining me. I hope you had a great time in this fun quick, in my opinion, reformer workout.