Reformer with Loop Band

I am Lara Hanlin back on the universal reformer today guiding you through a full body workout using a loop round band. I've chosen a green one because it's my favorite color. It's also kind of a medium weight. So do what works best for your body. We'll start seated with this band on the arches of the feet. So I'm gonna loop it over my big toes.

I have my foot bar up and two red springs heavy springs on. Walk your feet forward, your hips forward, reach the arms long, take a deep breath in, and exhale to round and roll all the way back down onto your back. Our headrest is lifted. Our shoulders are against the shoulder block. And then we'll place the heels on the foot bar with those toes facing the ceiling. Taking a moment to find our neutral pelvic position, I like to give my hips a little shimmy here feeling the sacrum, that only flat bone in your body lying flat on the mat, so I'm not overly tucking or arching tilting my hips and pelvis.

Keeping that alignment, palms press down gazes up, flex the toes up, take a breath in, and then pull the belly down to float your shins until they're parallel to the floor, and you have a gentle pull apart of this band. We're gonna start with a little bit of core work here. Reaching the legs down and away, keeping the 90 degree bend. So think of creasing and heaping the movement from the hips, and then exhale, float the legs back up to tabletop, knees over the hips, shins parallel to the floor. Not a huge range of motion here with the bar lifted.

Inhale to lower my calves, my ankles, maybe tap the bar, and then ribs it together pulling the belly down, really just working to find our low abdominal connection here, keeping some tension in the band, starting to feel like what that feels like for that lower body. Inhale to lower exhale, think belly scoops down as we crease at the hips to lift. Would that one more time? Inhale, think of lowering our tabletop 90 degree angle and exhale to lift it back up. And then lower those heels right back up onto the bar. Making sure you're stable with where the heels are toes continue to flex up, and then we press the carriage out. Now we're only on two springs here so it'll feel a little lighter.

Creasing right at the hips, bending both knees, knees go up, toes continue to flex up. Full length through the legs on the inhale, resist to pull the carriage in, waking up the back of those legs on the exhale. The whole time I'm keeping tension in this band flexing all 10 toes up towards the ceiling, kind of back towards my shins. So I'm thinking about my little toes flexing back even more to work into the abductors, our outer leg line. Resisting to pull in with control.

This band really helps us with alignment purposes with our leg alignment, especially one more time, press on out. Acts, I'll pull the carriage in. This time, we'll press all the way out. Make sure your heels are really firmly planted on the bar. My right heel stays where it is, toes flexing up, and then pull the belly in to pull that band apart as you draw that left leg to tabletop. Lower the left heel back onto the bar, plant it firmly, pull the abs and pull that right leg to tabletop. And he'll place that right foot on the bar, exhale crease at the hip zipping up through the waist.

I'm keeping my hips really square here using the core, working a little bit into the quad and the hip flexor here, great exercise for anyone who runs cycles, walks a lot, even hikes. We wanna feel what it is like to work our upper, our lower body together, keeping that core connected to support our hip flexors, but still working with that range of motion and deep hip flexion. Pull that knee in with control. Left leg down right leg up and in. Now this time, right heel stays on the bar.

Make sure engaged in that right glute to stabilize. Left leg will pull up and in, and then we'll bend the right knee keeping that left leg bent. Right leg lengthens out single leg press resist the whole the carriage in from the back of that right leg. The whole time I'm pulling this band taught, especially as I press out from that left thigh, resist to pull in from that right glute, full body working, inhale out deep in the belly, act I'll pull the carriage in lengthening to press, resist a pull and keep flexing all 10 toes up to the ceiling, feeling the muscles along the shins working on the top of those legs resist last two. And in one more time out. And in this time pressing all the way out to stay and hold, place left heel onto the bar with control.

Make sure it's stable so you don't slip off. Pull your abs in hips or square right like drawers about to tabletop and then left knee bends. Depending on how stretchy your band is, and of course the strength of your legs here, ideally, our right shin is almost, if not parallel to the floor. It might be a little lower, a little higher. Most importantly, our hips are nice and even.

Inhale to lengthen out, exhale pull the carriage in from the back of that left leg four or four. And deep in the belly as you resist, three full range of motion pulling in with control. Two. Once, Martin, heel out. Exhaling. And last time, press all the way out, right foot placed back onto the bar, and then take a moment to point both toes over the bar, get those cracks out of the ankles, feet, flex the toes back to the ceiling and then with control, bend the knees all the way.

And a little stretch for those ankles always feels good. Scoot a little bit away from your shoulder blocks. We'll keep the bar lifted hug the knees into the chest enough to grab your band and slide it over to your ankle. So off of those feet and just at the lower part, it kind of above the ankle bone. From there, legs come to tabletop, hands reach back for our straps. And then we'll press the palms up towards the ceiling and down towards the mat by the hips.

Keeping again, gentle pressure outward on this band, pull the belly down, reach the arms up. Excellent. Press the palms down, reaching fingertips forward, inhale resist a lift, exhale to press back forward, inhale, and exhale. Now with this band in this gentle pull, keeping it taut, You're gonna feel your outer thighs, again, our abductors are outer glutes working, maybe taking some of the pressure out of the front of the hips and thighs, a little more focused on those low transverse abdominals. One more full press up. And down from here, bending those elbows to 90 on the inhale, adding a curl forward as arms extend on the exhale gazing between the thighs, watching that belly pull deeper towards the mat, bend your elbows lower the head back.

Axle to curl and reach up. And he'll take it back. Acts, he'll reach forward and up. Two more head and arms back lengthening forward one more time inhale. We hold arms long.

Hold that upper body crunch, just the legs extend, taut band, pull those knees in past tabletop towards the shoulders as you exhale. Keep reaching through fingers and toes, curl a little higher. Pull the belly a little deeper for three. Acce out to roll those knees and refer to. Last one, full range of motion, curl higher, pull those knees and leg legs, length, and hold them there, pump those arms, inhale to three, four, five, exhale to three, four, five legs stay parallel option to always keep the knees softly bent.

See if you can curl higher over the rims, lower the legs a little closer to that foot bar, breathing in. Breathing out. Inhale. And exhale halfway there flex through the heels, little more tension in that band, abs sink down and in for four, and out. Three, curl higher over the ribs.

Last two. And now one more breath and exhale two three four five stay hold. Reach two fingers. Reach to the toes. Pull your knees into the chest.

Bend your elbows and release the head back. We'll bring the carriage back home, lower those feet to the bar, carefully hook your straps back over the pegs, and then while you're there, reach back and lower that headrest down. Reach for your band. This time, we'll continue making its way up our legs, sliding it above the knees to about mid thigh, somewhere between the knee and the hips. From here, feet come back to the foot bar.

I'm still on my two red springs. Palms will stay down, head will stay down, and then those feet are about hip distance, maybe slightly wider with arches heels comfortably and also support supported carefully on that foot bar. So you don't feel like you're gonna roll forward or back. Palms press down, feet press down. Take a breath where you are. Scoop from the low belly.

Keep tension in the band as you begin to curl your hips into a bridge, pelvic press position. I'm trying my best to keep my carriage in and stable. I'm lifting my chin off my chest squeeze underneath the seat and the sit bones and butt cheeks connect, take a breath in, exhale to roll down, chest away from the chin, open up through the upper back, through the middle back, allowing this to feel like a massage through the spine as we move through that low back, still top band, still tight glutes before releasing at the bottom. Again, fingertips long crown at the head long, deep breath in, belly button pulls down tuck and curl those hips up. Knees reaching straight forward over the middle toes. I mean, for a long diagonal from knees to hips to shoulders.

From here, adding a little pulse outward with those thighs, think of pressing out into the band, and then resist it back together. So I'm working from my outer medial glute, again, outer abductor without rolling to the outside of my foot. I'm trying to stay parallel. It's not huge movement, thinking a little wrap at the back of the glutes. Without turning out or rolling on my feet. Two more times open.

Close just back to hip width, one more time open, and close. Lift the hips a little higher. This time, we pulse them down an inch inhale, up an inch on the sail, lower, squeeze the seat, abs pull down, pelvis lifts up for three. And, trying to keep that chin lifted off the chest. Beautiful open neck and throat.

Last time, hips stay lifted. Hold for a breath in. Exhale to roll back down. Think crown of the head reaching back. Spine, opening out, sit bones, tailbone reaching long. Taking a moment to reset if you need those thighs to parallel one another, we keep our right foot on the bar, left leg extends long.

Now we want our thighs to stay parallel to one another point flex your foot, whatever you need, gentle pressure out on the band, foot and palms press down breathe in. Tuck and curl from the low belly first, then that right glutes on butt cheek squeeze as you lift the hips up and that left leg long. Same thing to start, tear the band apart, pull it back together apart, and together for three. For two. One more time. This time, we pulse it down an inch, up an inch, lower, and lift only three.

Two. Last one, hold at the top, left foot down to square it off, lift the pelvis, squeeze the seat, deep breath in, rolling down evenly with control, trying not to rush or plop back down and join that moment, do what you need, shake it out, little shimmy of those hips, left foot stays where it is, right leg extends. Point flex, lengthen if you need. Palms pressing down, use the whole body, breathe in. Pull the belly down, squeeze underneath that left loop, tuck and curl those hips up, thighs parallel to one another, right leg presses out into the band, resist it back in fur four for three. Last two.

Last one, hold it, taut, pulse it down an inch, up an inch, lower, and lift. For three, keep squeezing the seat two. One more time. We hold right foot onto the bar, equal weight into the feet, the palms, lift the pelvis one and try or lift the chin one and try over the chest, tear that band a little wider. We add a press out, feel the thighs lengthening glutes and hamstring stroll still working, lift the hips higher, reach the knees forward through that band over the middle toes. Full extension or as far as you can go without arching through the spine or letting those hips drop, pull that belly in, squeeze the seat tighter, maybe press the band a little wider three more times. Allow this to open up the front of those hips and thighs.

Keep pulling that belly down in and to support the spine for two pull it up and in. One more time, feeling that work for the back of those legs. Hold that carriage in at the spot, the bottom inhale. Exale, can you keep the carriage still as you roll down bone by bone, vertebra by vertebra releasing hips at the very end? I know I feel my hamstrings and glutes, pull your knees in.

Let them come together. Let the band pull them together. Give them a very nice squeeze. A steep breath here. Axy. I'll let it go.

From here, band will stay over the eyes, lower those feet down back to the ledge, reach your arms to the ceiling, take a breath and exhale to round and roll up to a seat. Now we're gonna move into a little bit of sideline work with this band. So just swing your legs off to the side to lower that foot bar down. That way, it's out of our way for a bit. I'm gonna change to one blue spring.

You could go a little heavier, a little lighter, but we'll be starting without it. So band stays around the thighs. I'm gonna face you and work my left leg to start, lower onto my forearm for a simple clamshell. So my right forearm is on my headrest my shoulders over my elbow. I'm lifted in my bottom waistline. I'm not sinking into that shoulder, still working the whole body.

My knees are bent at about a 90 degree angle. So I like to think of my heels in line with my sit bones, not forward here. But this 90 degree angle. That way I'm squeezing my heels together versus just letting that bottom one totally release, again, lifted in the waist, and then rotating from that left glute, knee opens into the band, leg closes with some resistance here. Working both directions, feel external rotation, and resist it back together.

I'm not shifting my hips forward and back. Simple movement, open, pull the belly in as it closes, inhale to open. Excel to close. That left hand could be resting on mat, carriage, or shoulder block. Maybe it's on your hip. Do something that feels stable and secure for you for four and resist.

For three, resist to close, staying connected in that waistline too. One more time, open, and close. Now our body is gonna stay in the same position. You can keep the band on or not. You can add a strap or not gonna do both.

We'll see how it goes. So I'm gonna take this strap that's in the front of my body. I'm gonna pull and place my left foot into it. And remember, I'm on one blue spring, so kind of a medium weight here. My top leg left leg extends. I'm still lifted in my bottom waist. I have a long line from the crown of the head through my hip, through my left heel.

I'm gonna start with a simple lift of that leg up, lower it back down to hip height. Try not to let it drop into the well. Try not to let your waist drop down towards the floor. Lift and lower small movement, tension out of those shoulders, heart, maybe palm here lifted. Try not to, like, grip on for dear life. Yeah.

Let's stay open and engaged, lift. Pull that belly up and into lower for two Last one, hold it hip height little circles forward around and back. It's tiny. Think of the size of a tennis ball forward and around for three. Belly engaged too. One more.

Rubbers back and around for five. For four. For a three. For two. Use that breath last one. Hold and lift.

Slowly, bend it in. Take that strap if you have it. And bring that carriage carefully back to rest. We have a second side. Spin on over.

Now I get to work my left, sorry. My right glute. I'm gonna lower my left forearm down, bring my heels in line with my seat. I have a nice view here. I'm pressing that left forearm down. I'm lifting in my left obliques.

I start square through those hips and pelvis, rotating that right knee up, working from backside, resisting to close it down, inhale to open, belly pulls back exhale to close, rotating open, and resist. One side might feel tighter, might feel stronger. Really important we work this external rotation, toning, engaging this right backside. And resist. Think of opening up through the hip, staying lifted and strong through the waist for three. For two. One more open.

And close. From here, grabbing that front strap, carefully pull your way in. If you're using it, right foot comes in. Right leg extends long. Just a little more work here. Still working outer thigh lifted in the waist, starting with a lift of the leg, lowering just about to hip height, lift and lower. I'm reaching through my heel.

I'm flexing back with my toes. Lifted in that bottom waist yet again here, shoulders pull away from the ears, chin lifted off the chest, gorgeous long line through the leg and the body. Try not to let that little pinky toe roll forward, try and flex it back towards your chest for three. For two, last one, little circles, forward up around for five. Keep it small and connected for four.

Belly is lifted for three. And two. And one. We reversed. Almost there. Five. And four, we get to work our upper body after this. Yay.

Three. Work that outer side for now. Two. Last one, hold, press it back, lift one and tire, lower, bend it in carefully. Take that strap, take that foot out, make your way back with control. Strap over the peg. You can swing those legs around to either direction.

We're gonna slide our band off, give our legs a nice break here. I'm gonna stay on one blue. Do what you wish here. My headrest stays down. My legs extend long.

We're gonna work into some upper body work. So if you want a little heavier, a little lighter, do what feels best in your body today. This band will come around our forearms to start. So first and foremost, I'm thinking about my posture. I find my sit bones.

I lift through my waistline, point flex through your feet, maybe even a bend to the knees if you're feeling tight through those hips. Arms extend. Roll your shoulders down and back. Gentle pull a part of that band is if you're pulling your heart straight through those palms. We'll start with a simple pull from there.

Open a little wider, like the reverse of a clap. XL resist just about to shoulder width, try not to bring those palms all the way together. Feel like you're drawing your heart forward. Your collar bones are opening. ACcel resist as you close the arms, closing those ribs.

Two more times open. Shoulder blades keep pulling down away from the ears, lift out of the waist. One more pull. And resist. From here, elbows stay lifted at about shoulder height, bend your elbows, think of your thumbs coming towards your ear lobes, and extend your elbows, simple bicep curl inhale to bend, exhale to extend.

In Haley. Pull the belly a little deeper. Sit up a little bit taller for three and stretch for two. One more time and extend and then slowly release. Give your feet, your back a little wiggle.

We'll do a similar bicep curl with the band still here taking those straps. So this time, palms will face up, bands still pulled taut, beautiful length through the spine, arms ideally in line with our shoulders, shoulders pull down, palms pull up. Find that 90 degree bend. Can you pull the shoulders further down, lift your fingertips, your elbows a little higher, take a deep breath in slowly resist as you extend those arms back out. Inhale we bend to 90, exhale we lengthen. Now I like to think of my arms, my forearms as the number 11. So I have two vertical parallel lines from my middle finger to my elbow, They're going to want to become like a triangle shape.

Those hands are gonna wanna come towards one another. You have to work from your back and your triceps to keep this band really taut. Two more times, curl. And extend, maybe taking it a little past 90, but not too much. Pull and extend.

From here, hold those arms long and strong in front of you. Pull the band a little wider inhale. Pull the belly button back deep contraction rolling about halfway down as we exhale. Same curl from here. We bend on the inhale, pull the abdominals back, extend the arms along on the exhale moving with a little more tempo and stretch. Keep those forearms pulling apart. Arms reaching long for two.

Keep scooping through that waist. One more to curl. Extend and hold inhale. Twist to the left as you exhale. Same thing for our oblique twist.

We curl and stretch inhale bend. Belly scooping back in and as you extend for three. Can we keep those forms parallel to one another? Two elbows are lifted, shoulders are down one more time curl and extend, inhale through center. Axle twist to the right. We curl for five pulling back in the waist for four. Using the breath three, belly a little deeper arms a little bit longer too.

One more time inhale and exhale. Come back to center one more breath in. Xhale scoop from the waist, curl all the way back up, lengthen out tend to now finally let those hands come together take a forward stretch. Take a moment here. A little wiggle side to side.

Hold your straps in one hand. We're gonna take this band off. You can just place it off to the side for now. We're doing a little bit of tricep work to open up through the chest, so still really nicely engaged in the back. But without the band, hand still in the straps, palms, press, and face back, reach back, lift higher through your heart, pull your shoulder blades further down away from your ears, feel how good that open sensation feels after what you just did, and then slowly resist those arms back forward. Simple tricep press.

Shouldn't feel too heavy here, inhale back, exhale to resist forward. Think of working more on your range of motion, opening up through the chest and the collar bones, imagine your fingertips reaching all the way down to the floor and then to that bar behind you. And resist. Inhale press for three. Exhale resist it forward for two.

And forward one more time inhale. And exhale. From there, one more exercise here for those arms. Across your straps, one over the other doesn't matter which one. We stay in this beautiful tall posture. We, thread our hands or arms through the loops.

So I like to bring it to my elbow crease, and then I'm coming back to where I started with that band. My forearms are parallel to one another. Elbows are lifted, shoulders are down fingertips towards the ceiling. From here, wide pull two goal post elbows. Again, squeeze between the shoulder blades, pull the shoulders down, lift taller through your waistline, and then slowly resist to close. Again, finding more range of motion than we did with the band, open through the chest, inhale, resist to close those elbows and forearms back in line with the shoulders on the exhale. We squeeze into the back to pull and resist to close back together. Inhale.

And exhale draw the ribs together. Very easy to kind of arch the back splay the ribs. I can feel it in my own body as we pull those elbows wide. So don't go so wide that that causes your body to lose the core connection. Two more open and closed. One more open to hold.

Pull the shoulders down, start to reach your arms up. Try to keep that carriage still. Pull your elbows all the way in towards your hip bones. Can you keep the carriage still as you reach up? And as you reach down, keeping tension in the spring and the straps for three, creating the space, lengthening along through the fingertips, along through the crown of the head for two shoulders slide down the back.

One more time, think beautiful movement for your wings, pull those elbows in, reach back to your goal posts, and close it all the way in to rest. From there, taking those straps off your arms and then placing them back over their pegs, And again, just taking a moment in a forward fold, maybe point flex the feet, shake out your head neck and shoulders, deep breath in, and a deep breath out. From here, we'll come all the way up. We're using this form on our forums once again for a little bit of plank work. I'm gonna stay on one blue, which is a nice challenge for the core.

You could, of course, add or subtract a little more weight if you wish. Barr will stay down. Band over those forearms. This is a great place to use this band for control in the upper body anytime we're planking. So I'm going to start by carefully kneeling on my carriage, bringing my feet back to the ledge, tension in the band as I lower my forearms down.

Now I really have to pull it apart. I'm pulling my shoulders down. I'm using my back, and then my palms press into the sides of my shoulder blocks. Lift in the waist, press into the toes, Begin to hover the knees and then find a beautiful long plank position. From here, low belly is lifted, little tuck of the tail, glutes in her thighs squeezing together, pull the shoulders away from the ears.

We're gonna start with a simple serratus push up, which means our chest or heart lowered just a little bit towards that band, press your forearms into the mat as you lift your heart up between the shoulder blades, opening and strengthening our upper back, inhale heart lowers, exhale heart lifts, carriage stays still. As the heart lifts up, can you press the forearms down and lift your belly up for two? One more time, inhale, exhale to hold, press the carriage away for five. Pull it and connect tighter into the waist for four. Spine, crown of the head stay long three.

Last two. Last one holding it here for one more breath in with control, bend those knees gently place them onto the mat. And then come up onto your palms. We're gonna do the same thing on the hands. Again, keep that band there if you can manage. L shape with those hands. Palms come against the blocks, shoulders over the wrists.

Same idea, tension in the band. A lift of the heart, the stronger we get in the upper back, the less pressure we'll feel in our wrists and our neck. So really important to work here anytime you're coming into a plank or anything on those wrists. Pull the waist up, press into the toes, find your plank holding for a moment, lifted in the low belly, core glutes all engaged to support us. Palms underneath the shoulders. Keep that carriage stable.

Heart lowers down an inch. Lift the heart up. Press those palms into the floor. Inhale, we lower the chest. Axle keeping the spine the neck nice and long here for three, knit the ribs together, squeeze the seat together for two.

One more time lower. Keep the lift of the heart. Almost like you're puffing up your chest in your upper back. Press the carriage away. Pull the belly up and in. Might not be a huge range of motion here inhale out, exhale back in for three.

Squeezing their thighs and seat tight for it to feel that whole body connect to pull those palms back in one more time lengthen. Come in to stay and hold one more breath in. One more breath out, gently bend the knees. And again, with control, we rest them back down. From there, step to one side, band sees on our forearms, but we're gonna take a moment to kind of give it a break.

You can lighten or make your weight heavier. I'm gonna stay on one blue. We're gonna move into some side controls. So my left foot steps onto the ledge. The ledge is stable.

I'm secure here. I'm carefully going to step my right foot up onto that carriage. Palms will come together with this band still on the forearm, roll your shoulders back, little prayer position. We'll do a few squats here creasing at the hips, sitting that butt down and back weight into the heels, carriage stays still, press the pelvis forward zip up through your waistline, inhale to take it down and back, exhale to pull that belly up and in. And I'm reaching my knees straightforward over my middle toes. We did a lot of band work to begin class.

Focusing on our outer legs. We'll do a little more of that here. Take it down. Press the pelvis forward little tuck of the tail. This time, stay low.

My left knee stays over that left middle toe. My right leg ends. Now I'm working that outer right leg line that we worked earlier with the band, pull it back in, inhale to press it out, exhale to pull it in. For three, staying connected through the waist for two. One more time out, and in press the heels down, stand all the way up, and then extend your arms forward, and then find the tension in the band, shoulders roll down and back, squeeze the seat underneath you, tear the band apart as those arms press out.

Slowly resist arms back to shoulder width as the carriage comes back in. Inhale, we press out. Exhale, think everything drawing back to the midline, not a huge range of motion for your arms, but maybe enjoying a little range of motion or more range of motion for those legs. One more time we press out. We pull it in. Hold those arms stable.

Men the knees. If you need to carefully step, he'll tow that right foot to a wider stance, equal weight into both feet. Again, a little tuck and squeeze of those glutes forward. This time as we press out, we bend those elbows, elbows stay lifted, thumbs to the ears, arms extend, inner thighs squeeze tight, lengthen and vent, exhale zip up tight to extend. For three, Can you feel as if your inner thighs are going to touch? Now we gotta work our inner thighs adductors for two beautiful posture heart draws straight through this band one more time. Inhale, and exhale to hold. Without letting that carriage move flat back over tension in the band, fingertips reach to the mat, crown of the head forward, weight evenly into the feet, press the feet down, zip up tight through your waist.

Squeezing inner thighs glutes ribs together. One more time, hinging forward from the hips, flat back over. Try to have a little more weight in your toes so you don't sink back into those knee joints. Come all the way back up, up, up, up, slowly bend, peel, toe, step that right foot in with control, let your hands rest, right foot steps all the way down. Wanna move over to our second side. Starting by stepping my right foot up onto my ledge carefully, of course, use the hands if you need left foot comes up onto the carriage, tuck the tail, shoulder soften, palms at prayer at heart center, starting with our squat, hips sit back, knees tracking over the middle toes, check your alignment, finding that flexion in the hips, the knees, even the ankle joints here creasing at the hips. This is a movement that we do throughout our daily lives, anytime we sit down, any chair, any low surface, We wanna think about working back of those legs on the way down and on the way up, resist as you lower, zip up through the waist, squeeze the seat as you come up.

One more time, inhale back, exhale up. This time, take it down to hold. Right knee stays over that right middle toe, left leg extends out, resist to pull it in. Should think most of that weight is into this right foot evenly spread through the heel and the ball of the foot and through all toes or three. For to stabilizing from underneath that right seat, one more out and in, left foot continues to press down as we stand up and arms extend forward.

Little tautness of the band, shoulders are down. Feel the tuck of the tail. As you press out, you tear that band wide. Pull the belly up in and keep squeezing the glutes, pressing the pelvis forward here. Really important that we don't go so far that we start to arch through that back.

We wanna focus on the core connection as the legs squeeze together, knit your ribs together for two Can you pull the arms wider? Pull the shoulder blades further down away from those ears one more time. Press on out and pull it in. Tension in the band remains. Maybe a soft bend in the knees to carefully step or heel toe that left foot wide. Length them through the thighs, squeeze underneath the seat, bend the elbows to press wider, exhale grow taller through the spine length and longer through the fingertips for four, knit the ribs tight for three.

Try to keep elbows lifted and shoulders down working the whole body here for two. One more time. You hold that carriage stable. We take our flat back, hinging sit bones, tailbone back, crown it ahead forward, fingertips reach straight towards the carriage, zip up through the waist, tuck through the tail, lengthen through the spine. One more time in how we hinge forward.

Try to squeeze those inner thighs tight, x, lift in the knees, the thighs all the way up through the waist, come back up from here, slowly soften into that right leg, bend that left knee in, carefully dismount with control. We're not quite done, but we are going to take that band off of our forearms. You can take a seat back on your carriage, lift your headrest up, and then I'm going to keep my one blue spring on. We're gonna do a little bit of single arm work, again, if you want a little heavier or lighter, do what feels best for you. Foot bar remains down.

I'm gonna spin around to face that bar, thread my feet back through this band. So once again, it's on my arches, and then I'll extend my legs over it, making sure hip or towards the front, heels are flexing forward, toes are flexing up, take a forward stretch here, tension in that band, deep breath, and exhale to round and roll all the way back down onto your mat. Shoulders with a little bit of space between the shoulder blocks here so we don't get stuck and then pull those knees all the way into your chest. Just give them a little squeeze for a moment, making sure they feel stable that that band is cure, and then legs shift to table, top knees over the hips, shins parallel to the floor, toes flexing up. I'm gonna start with my right hand in this strap from here. Both arms will guide together as they press up and all the way down. Shoulders pull down.

Right away, you're gonna feel a little more tension here on that right side. So pull that shoulder blade down into your back, reach fingertips further forward. Left arm will stay down. Right leg will stay at tabletop, but that right arm begins to lift up as that left leg stands forward in opposition. Deep breathe in.

Pull the belly in to pull the left knee and tension in the band, right palm back down to the mat. Inhale to feel length up through the fingertips out through that left thigh. Pull the belly a little deeper to draw everything back to center. In Hill Me Linkedin, exhale trying to keep the pelvis square and stable for three and back in for two. Back to center, keeping that band taught the whole time one more out.

And and this time, left leg extends long. Hold the left leg long. Thread left palm over the right, deep breath in. Lift and twist to the outside of that right thigh as you exhale, chest back to center, legs stay in line with the hips, exhale lift and twist over your right thigh, inhale, chest to center head down arms up, exhale lift and twist. Two more times, can we keep that seat belt across the hips, toes flexing up, left leg lengthening out long? One more inhale. This time we curl up to hold.

Take a breath where you are. Pull the belly deeper, curl higher, twist further. And then with control, lower the head, arms are up. Left knee pulls in. Give the knees a squeeze to your chest as you place that right strap back over its peg. Take a second, square off through the hips and shoulders, left hand into the loop, both arms up, both legs to tabletop deep breath in, palms press all the way down, feel extra length out through left fingertips, And then we begin right leg out, left arm up, inhale, exhale knee draws in, left palm presses down.

It's pelvis staying square here, toes, especially the little pinky toes flexing upward, inhale to lengthen really working with resistance here, engaging underneath that left shoulder blade into that lat, knitting the ribs a little tighter, pulling my belly button a little bit deeper. And he'll reach through the heel. Axel deep in the belly, press into that palm for it to trying to keep my shoulders, my head and my neck as square as my body allows here. No one's perfectly symmetrical. Last one, reach out to hold.

Right palm threads over the left. Right leg stays long, inhale, lift and twist to the outside of that left thigh on the exhale. Back to center inhale. Pull the belly down, lift, reach, crunch, and twist, inhale back, curling up and over the ribs for two, maybe right leg a little longer, a little lower. One more inhale.

We lift twist and stay deep breath in, pull the belly and curl a little higher, deep breath out, pull the knees in, reach those arms up. And then place that loop back over its peg and hug the knees all the way into the chest. Reach down for the strap. Once again, we slide it up towards our ankles, keeping it there, lowering that headrest back down, and then taking the straps in your hands, legs to tabletop, take your palms all the way down to the carriage. I like to make sure I can kinda wrap my fingertips around the carriage here.

We're gonna move into some jackknife. So from here, begin to extend your legs on a diagonal, reach your arms up towards the ceiling. We're here to prepare deep breath and start to press the palms down, reach those toes up, and then exhale take it all the way back and up with tension in the loop. From here, legs lower to start parallel to the floor over the chest. Taking a moment to move with control for this first repetition, can you pull the band a little wider and then roll the chest away from the chin to open up through your spine? Your legs are working.

Your core is working. Your arms are pressing firmly into the carriage. Our tailbone pelvis releases down as those legs lower, arms float up right over the shoulders. We do it again. This time a little more advanced inhale palms press, toes reach to the ceiling. Now option to keep those toes reaching up, band taught, breathe in. Excel, can you roll down from here, keeping your legs as vertical as possible? Can you pull the band wider? Imagine someone's pulling your toes up higher.

You pull that belly down, legs lower arms lift. We do it all one more time. Inhale. Deep breath in, use the breath, use the belly, use that core roll with control bone by bone, squeezing the seat tearing that band wide, legs lower, arms, lift, and then draw the knees into the chest. From there, pegs or straps over the pegs, lower your feet, slide on back, make sure you're still on your mat.

I'm gonna lift my head rest back up one last time, still remain on that one light spring and then bring my feet into my straps. Now this band is still around my ankles, and yes, I'm on one blue. So it's gonna be a little more core work than leg work, but we're going to extend the legs back out onto a diagonal. Now stay connected in the waist flex the toes up a little more tension through the band, reach heels to the ceiling, breathe in, squeeze from the back of the legs, press the legs back down, knit those ribs tight, crease at the hips, heels reach up. Pull the belly down, press the legs down. Three more times.

Link them. Chinstays lifted away from the chest. Feel greater length through the legs through the spine. For it too. And lower.

One more time. A little more range of motion. Pull that belly down as you reach those legs long. Lift about to 45 degrees. Keep flexing through the heels, resist to bend to a 90 degree angle, and then exhale squeeze from the seat, tear the band apart, lengthen it out, resist to pull it in. Make sure that band doesn't go slacks, drops, don't go slack, using that core connecting for three, reaching out long through those legs for two and stretch.

One more time, inhale to bend, exhale to extend, point through your toes, find your external rotation, take a breath in, curling up to the tips of the shoulder blades, hovering those palms off the mat, pull the band a little wider, resist just a hip distance apart. Pull a little wider. Pull the belly a little deeper. Crawl a little higher. Inhale pull. XL resist.

Keep those inner thighs inner seams of the pants rotating up. Palvis is neutral belly is working to stabilize us in this beautiful high crunch for three. For two. Work those outer legs and thighs. One more time. Pull pull pull pull. This time, bring your legs all the way together and then bend your knees in releasing your head down. Give those legs a squeeze, carefully take the straps off your feet, bringing them back onto their pegs, reach for that loop.

You're gonna thread it off of your legs. And then keep the right knee into your chest as you either lower your left foot down towards the bar or ledge or all the way straight. Well, depend on your flexibility here. We're gonna finish with a nice stretch. So take this band, place it over the right arch of your foot, bend that knee in. Again, left leg could stay bent or extended, we'll flex out through those heels and then start to reach that right heel up. Now soften through the shoulders, think right sit bone butt cheek reaching towards the bar, my left leg, whether it's bent or straight is in line with my hip, not out to the side, so maybe peak up, watch your alignment, take a deep breath in, deep breath out, soften through the shoulders.

Pull that right knee back into your chest, inhale. Use the resistance of the band to lengthen that leg a little longer to the ceiling on the exhale. Allow this to feel good opening up the back of that right leg, holding on with both hands square through hips and shoulders. Stay here for one more breath and one more breath out. And carefully bend both knees in.

We'll place the left foot into the band. Right foot can either land flat or extend long, in line with the hip, and then reaching, left heel up, left sit bone out, shoulders down. Deep breath in, deep bend to that left knee towards the chest, exhale reach the heel a little higher, flex the toes a little further down, staying open through neck and shoulders. Last time, deep breath in. Pull the belly down, lengthen out and away through that left leg.

And slowly, once again, bend both knees all the way back in, taking the band off, giving those legs a squeeze, and with control, lower the legs all the way down, extend them all the way out long. You can just hold the band in either hand or toss it to the side. We are all done with it. Take a breath in and exhale using the breath in belly. One final time, we roll all the way up to a beautiful tall seat. We are all finished today.

Thank you so much for joining me in for that very fun lovely band workout.