Endurance Reformer

Hi. I'm Courtney, and welcome back to our challenge. So this is the fifth week. That means we've been together for four weeks. This fifth and sixth week, fifth and sixth class, it's gonna be hard. We're gonna take the foundations that we learned in days one and two.

We're going to take the progressions that we mastered in days three and four, and then we're gonna level things up a little bit. So it will feel Miller. The moves we do, but there'll be added challenges included. You're gonna love it. Let's get started. So don't forget, we are using weights in this reformer class. I've got two sets, one light, minor five pounds, and one medium, or heavy, minor 12. So I've got fives and twelves.

You will use a mat. So grab one, and you will use a box. So have that handy. We'll start on the reformer, foot bar down one red spring on standing side, and facing front. So I wanna get close to the bar And we're just gonna warm up in a low squat with some presses out. So settle in. I've got my hip over my heel on my standing leg, and I've got my foot at the very edge of the carriage.

That's not gonna slide. About 10 here. I've said it before, if you really like to count, which I think you should. And a lot of these one-sided exercises, 10 to 12 reps is our goal. One red spring on. One more time, and rise.

Now foot comes onto the platform. If your platform isn't big enough, you can do this on your box instead. You're gonna rise and lower about 10 or 12 times. So there is a little pause at the top, and then you wanna control the down so you land light, toe ball heel, push toe ball heel push. One more.

Now, we're gonna put these two together in twos and twos. So two kicks, two rises. Looks like this. One two, and then we go up. One, two. So a little more dynamic. One, two, and then we go up. One, Two. Let's do that three more times. Kick through the heel, not just the toes, and then press through the heel, and up.

One, two, up, up last time, kick it, kick it, and lift, lift. Alright. We're warmed up on that leg. That's for sure. Come behind your machine. We're gonna do snake standing on the floor first, and then on that platform second.

So I wanna cross my inside leg in front in preparation for the platform position. So I just really wanna teach my body how to do this move, reach up. And then forward fold, and I've got one hand on the carriage, one hand on the block. Heads drop down. So that's my start position. I'm gonna use my weight shifting, and my abdominals to try to push that carriage all the way out into that snake position, long line, chest is lifted, chin a little lifted, round the back.

Come on back into standing. So inhale, push, shifting my weight, using my abdominals, exhale. Pull. Now if snake is a new exercise, you could stay here You don't have to do the platform, but I do find that feeling the foundational movement here helps to build confidence when you make things a little bit more challenging on the platform and pull the care gym. So the legs come into the same position.

So as I come up, I'm gonna cross that leg in front. Shift, push out to the plank, lift the chest. Nothing's changed. Except lifting my legs, which makes it a little bit harder. Push out, lengthen, nod the chin and lift.

So this movement is a combo move. It is a plank here and then it's a pike here. Two more. Push, lengthen, and exhale. Pull, one more. Push, lengthen, and pull. Come on off.

You know, it's gonna be a good class when it starts with snake. Okay. We're kneeling now. I'm gonna change my springs. I'm on a red there. I'm gonna be on a blue for this next flow.

It's an upper body flow, and I feel like a blue feels better on my body. I extend my inside leg. So it's onto that headrest, and I try to lengthen shoulders right over hips. We're gonna do two moves, and you know them because we've done them before. This is your hug a moon.

And then this is your hug a tree. So the upper body choreography doesn't feel that different, but maybe the starting position does. So settle in, adjust, so it works for you. In this move, we're trying to stay vertical. So head, shoulders, right above the hips, and the spine is tall. One more each, big lift, Let's connect the hands here.

Now let's go into that Haga moon and interlace the fingers. We practice this one in our mermaid position, so I let the springs pull me and then I use my abdominals to pull away from the tension. So I go in to the tension and then out. In arms framing the head, and out, hands right over the crown of the head, lengthen and cinch. One more time. Open it up, and then make a little switch.

So take the knees down, hold the long loop in the opposite hand, and then take that inside hand to the head rest. Meet me in a balanced position here. Hips are stacked. You can look down or you can look up whatever feels better on your neck. We're doing a tricep press.

The shorter loop will feel a little more resistance. Hips stacked, core tightened. I want you to really try to keep that leg up. Four three two. One and take it down. Alright. Stay on your knees. Turn your whole body to face the platform. I'm gonna leave the spring that I have on, and then we're gonna slowly reduce that tension.

So right now I have a blue, we're going back to two and two, two moves of one thing, two move of the other, and then we repeat. The first move is a kickback. So hover the knees, Feed onto the carriage, kick back one, kick back two. The second move is a pike. So look at the toes, lift the hips up. One, and two. Then we go in and out.

That's two up and up. Good. We did it. Take the knees down. So the reduced spring tension is a yellow. If you don't have a yellow, you can stay on your blue for this one. Second set, curl the toes, hover the knees, little bit more work, on the lighter tension, up and up, in, out, up, and up. We did it.

Last reduction is gonna be no springs on at all. If you're not comfortable doing that, keep a spring on. Before I pop that spring off, I make sure I have one hand on the platform. That way, there's no surprises. I'm not gonna go anywhere.

The exact same move, two presses out. One, two hips up. One, two. One more time. In. In. Up.

And up. We did it. Taking the knees down, and you're gonna add a spring, and the spring you're gonna add on is gonna be the red because we're gonna start from standing again. Oh, nice warm up. Okay. So standing side. Now I'm doing the other leg.

Foot at the edge, low position, kick it out. We're working somewhere around 10 or 12 here. Kicking all the way out. This is a nice alternative from the floor. If you don't love standing on the machine, where it's a day where you just don't feel really focused, where your balance feels off, then try this from the floor instead of the skater on the platform.

Two more, one more. Transfer the foot onto the platform. Again, use a box if you don't have the availability to put your whole foot on there. Lift hold, resist to come down. So I think of, like, an exclamation point here, I gotta pause it, resist.

Push hold, resist. Somewhere around 10 to 12, keeping the back long and strong. Last two, And then we've got our two and two. So this is actually harder, not because of the endurance component, because of the cognitive component. As I switch positions, I really gotta be on it and aware.

Kicking one, kicking two, lifting one, lifting two, kicking one, kicking two, lifting one, lifting to. Again, kick. Get low. And then from this low position, rise. Two more times. Kick kick, rise, rise.

One more all the way out, and up, up. We did it. Snake from the floor, you might be able to see a little bit more happening from this side. So this is gonna be my outside foot. I'm gonna cross my inside foot in front.

If you wanna take the tension down here, take it to a blue, even a yellow, it's gonna be harder. But because I know I'm gonna go into the full snake, I'm just gonna leave it where it is. Fold forward, I place one hand onto the block, one hand onto the carriage, then what I wanna try to get good at is using my abdominals to find this push out position. So take time, settle in, and then look down, lift the hips up. Again, press out, and lift up.

So not just warming up, although this is part of our warm up, But in a position that feels less complicated and less intense, really dialing in to each part of this exercise, pull in. So you can leave those arms where they are. This leg comes up, and then the inside leg crosses in front. No weight on that leg. The knee is bent. I push out and lift high. Inhale here.

Exhale here. So my hips are gonna drop. My chest is gonna lift. Then I lift my hips into the pike. Three Two.

One, And then as you come off, step back. Well done. So this is where I wanted a lighter tension for me. I'm now on a blue spring for this upper body flow. I really like blue when I'm doing my shoulders.

Grab this drop that's kind of in front, and then you can take that leg to the headrest. Okay. And it is gonna take a couple of reps for you to find where you feel settled. And the moves were hugging up and hugging in, hugging up. And hugging in. And the challenge isn't only what we're doing in our arms, but staying really tall and stable in the spine. If one side feels different, you are in good company.

We all have one side that's a little stronger, usually. And also one side that feels more coordinated, right, just a little easier. Alright. Let's do one more. And then we're gonna interlace the fingers and then let the strap pull you to the side, and then you're using your muscles to bend in opposition. So the stretch feels nice, but then you gotta work.

Inhale. Exhale really push into that heel on the head rest. Three two. One. And let's transition. So the knee comes down You're gonna switch, so you're holding the long loop in the outside hand, inside hand onto the headrest, and you come into that balance.

Go for it, look up, or look down, whatever it feels intuitive, Small loop is heavier, elbow pointing straight up to the ceiling, and then fist straight up to the ceiling three. Two, and one more here. One, and take it down. Okay. So rotate your whole body. We're doing it again two and two. It's nice to do an exercise twice.

You get to dive into it a little bit more that second time. I've got my blue spring on, hands on the platform, curl your toes, hover, kick it one, kick it hold, hips up. One, two. Do it again. In out. One, two, up, down. One, two. Okay. Opportunity to make it harder. If you want to. I'm going down to a yellow, and I'm taking off my blue.

So less tension means more work for me. Press it out twice. One, two, lift it up twice. One, two. Again, press it out twice. One, two, lift it up twice. One, and two. And bring it in.

Now you have one more opportunity to make it harder if that's what you wanna go for. If you're gonna take the spring off, have your hand on the platform so you don't roll back. Let's go kick it out twice. One two, lift it up. One, two. Kick it out. One, two, lift it up. One, two. Bring it in.

Add a spring on, add a blue. That's gonna be for later. Okay. So it's time to get into our weight series. Now, this is gonna be a brand new dumbbell series, and we're gonna be doing this choreography for the next two classes. So if something feels new. I got you.

We only need one heavy weight for this flow. So before we're using both, now we're using one doesn't mean it's easier. In fact, I think it's a little harder. You're gonna hold that single weight, mine's 12 pounds. We're gonna do those squats that we've been practicing.

But this time, when we're in that low position, we're gonna hold, press the weight out. So tons of core and shoulders here, bring it in, and press up. And you can stay in that hold as long as you want. Longer you stay, the harder you work. 10 reps is our goal.

Bring it in lift up. So as I press out, shoulders are strong, core is strong, and lift. I've said it, but I'm gonna say it again just in case. If you like to squat in a parallel position, go for it. And you can switch it out both between, each set if you want. Do a couple of both.

Whatever feels more intuitive to your body. Hips low, push, pull, and lift. Two more. Sit low, push, pull, and rise. Sit low, push, pull, and rise. So that's gonna be our squat, and it's gonna get tough the more we do it. So three sets of these.

Here is our latest lunge series. So we practiced what a lunge is, We added an alternating leg. You're gonna hold that weight. We're going into a curtsy lunge. So just as we practiced before, step back into your lunge, this part you know.

But while you're back here, cross the leg, come back to where you were and rise. And we all are we are alternating. So it's that little step into the curtsy, hold it, cross it, return, and rise. Step cross, return, and rise, leaning forward, just a little, load up those glutes, lift, back, cross, return lift. I wanna remind you that it's that front leg that's pushing you up.

Step, step, and lift. One more back. Back, and up, back, cross, and up. So you're gonna get to know that one. Definitely a glute burner. Okay. So going into our RDS, we did it.

Both legs down, we did a single leg balance. Now we're gonna do a single weight and balance. It's gonna look like this. So as I lean forward, I send the hips back, come into that RDL position, I've got opposite weight to leg, by the way. And then I lift and push up. So I'm going down, like we've been practicing flat back, hips back, coming up using the glute.

At the top, bicep curl to press. Five or six each leg lean. Take your time. Pull yourself up from the back. Push lean, push.

Let's switch legs. So because I'm switching legs, I'm switching weights, I want opposite leg to weight. I go into it, soft bend in the knee, hips back, dumbbell close to the shin, I lift first, curl, push, then take it down. Hips back, spine long, bend, push. So this has more complexity. And I feel a little off centered, so I have to work really hard to maintain my balance, bend, push two Courtney, lean into it.

Hips going back, rise, and push up one more time like this, lean, reach how low can you go? Rise, and push. Okay. So in the last four classes, we practiced our rowing here in an upright position. I want you to remember all the biomechanics of that, but now we're gonna take it into a plank. So one weight in the Miller, step back into a plank.

The closer your feet are together, the harder it's gonna be, the more you're gonna work. And the wider, the more stable, you'll you'll feel eye like wide. You can also do this with knees down. You're gonna grab the weight with one hand, and without twisting too much, you're gonna move a little bit. Pull into your row.

Place the weight down. Other side, pull, place the weight down. I want you to do a little hop, toes to the hands, meet me here, little sumo squat, hop or step back, and repeat. Row, row, hop, and Europe, hopper step, row, row, and repeat. Pull. Pull.

And up. Let's do one more. So row, row, hop, and sumo. And come all the way up. Okay. So it's time to put our heavy weight back, and we're gonna grab our lights.

We're using both of these. Let's start with our lateral raise. This movement is gonna begin on the knees and we'll rise up. So check it out. Both arms overhead. I'm gonna start on one leg and come up to standing lateral raise.

And then whatever leg I started on is the one that goes back. So now I'm on the other side, up, up, Stay strong in the Courtney, down, down. I love this one. Up, up. Take your time. Down, down. Keep those weights up. Up, up, lower, lift, down, down. We're gonna do one more each leg. Up, up.

If your shoulders aren't burning, don't know what to tell you. Down, down. Maybe you need to have your weights. Up, up. There's my lateral raise. Down, down, and rest. Okay. You remember this v sit bicep curl.

We're just adding one more element into it. So start in that balanced position that we practice. This time, when you go into your bicep curl, lower the spine and hold. Crisscross the legs four times, and come on back up. We're gonna do it again.

So you're low, little core, and you're high. One, two, three, four, curl. One, two, three, four, two more times. One two three four. Last time. One two three four and up. Okay.

Meet me in your four point kneeling position. You can put one of the weights down. You're gonna grab the weight in one hand, and then send the opposite leg up. So this is your tricep kickbacks that you know and love in a balanced position. And we're gonna play more with this position in class.

So this is the time to find that stability. Kick. Kick. I wanna remind you we're going all the way out to a straight arm and a little bend. Four three, back leg long, two, and one. Switch the weight and switch the leg.

Kick it out. So in four point kneeling, I want my shoulder over my wrist. But notice that my elbow's a little soft, that's gonna help me keep my shoulder away from my ears. Courtney tight, back leg is long. The tricep kickback part, you know, we've been practicing that. Three, two, and one. And that is your new dumbbell series.

Alright. You're definitely gonna be feeling it. For our next flow, we're grabbing our box. So I'm gonna leave my blue spring on. I'm using long box on the floor beside the machine. The closer you are to your foot bar, the lighter it's gonna feel.

So if you move your box this way towards the risers, you're choosing more resistance, nearly on the box. We're gonna come into that same position for point kneeling, but this time, one hand's on the shoulder block. So keeping the core tight, I push to a straight elbow and bend. What I want you to notice is even though I'm straightening my elbow, my whole shoulder isn't coming forward into the push. So press from the elbow and stabilize from the shoulder. Three, two, and one, adding that leg balance. Extend the leg, core is tight, push, and press.

So it's a good thing we practice it on the mat because now we can master it here. Now, we're gonna add a lower lift with the leg. Like goes down when the carriage comes in, and then up. Down when the carriage comes in, and up. Three, two, when you kick that leg up, keep your core tight, and one, bring it in.

Well done. Place the box on, and it's going in a short box position. I have mine in front of the shoulder blocks, so that box isn't gonna slide. We're going to come into a modified plank. So elbows and forearms will be on the box. Curl your toes, push them against that wood platform.

And you know me, I like to get into a plank one leg at a time, so I feel really engaged and prepared. So we're gonna practice the same choreography we did facing front, two knee tucks, and two pikes hips up. One, and two. Repeat two knee tucks. And two pikes. One, and two. Now we're gonna do single leg. So one, You got this.

Two. Give me two pikes. One and two. So check it out. We're gonna do it again. I come in as I push out.

Only one foot's on. Then only the other. And let's find that pike and hips high. Alright. Come on in. Now, we're gonna come off the other side so we can do our presses. I'm just gonna fold my mat over. You might need to do the same thing.

The box is gonna come down onto the floor, and you'll see because the leg row too, I push it right up against the foot bar, The close to the boxes to the foot bar, the lighter it's gonna feel. So here I am into that four point kneeling back, and we're starting just with the presses. Now keeping the shoulders down and pushing from the elbows what I want you to get out of this. It's kind of like what we talked about with our pull ups in our earlier classes, but reverse. And we'll do some more pull ups here too.

Two more like this. Let's add the single leg. It's gonna stay up. I want you to find this. As the arm pushes forward, you might be able to lift that leg a little higher without losing the middle.

Adding the leg, so it's gonna drop, and everything kind of powers up and out together. Shoulders are anchored. Move from that elbow. Four, three, two, one, and bring it in. Okay. Box is gonna come back on.

So we talked about doing those pull ups. Now we're gonna do them. The way you get on the box, hands, and then hips. Walking forward, hands to the risers. We've practiced this in an earlier class.

Now we're doing it single arm. It's all about keeping those shoulders anchored and moving from the elbow. Lengthen. I wanna remind you that even though I lengthen my elbow, I keep my shoulders away from my ears. 10 per arm, core stays tight.

Legs stay long. Three. Two. As my chest comes forward, I try to create more length in my neck. One switching sides. Here we go. Pull lots of endurance, lots of strength.

Pull back into those glutes right after this. Five, four, Three, two, one more time, one, and then you wanna walk it back, and pop yourself up. And we're going into a glute series, but being up here on the box will make it more challenging for two reasons. We're elevated, so we're gonna get a little more pull on that spring. And we have a small surface, so lots of stability here. I have that one blue spring on.

I'm gonna place one foot in the long loop right around the arch of my foot. Walk the knees back. I'm gonna come into a rotated position, so elbow and forearm down. And I'm opening the leg. Now make sure you feel stable in your arm.

And in your back, a lot of stability comes from your back here. The knee bends in, think knee to elbow, kicking out. My rotated glutes, hips are opening, core is staying tight. In and pull. In pull. For Three.

Two. Need a elbow. Now keep the legs straight. Main the shape of the spine and sweep that leg up. This is an exercise we've practiced before.

You can do it. Stay strong and lift. Children's pulling down. I like to look back at that leg. Make sure it's getting up there. Four. Three. Two.

One more time. One, and bring it in. Well done. Okay. We're gonna take the foot out. Okay. So grab that other strap.

Take time getting into position because you're way up here on the box. So take your time. Walking the knees back. I like a nice big base of support. I don't wanna feel tight and small.

I wanna feel strong and stable. Elbow comes down. Me comes up. And I'm ready to kick. Bend into my elbow and kick.

So a lot of core here, back is on, abs are firing. And when I kick, I'm trying to kick high, pushing into my heel. Each position has intention. So here, and here. One more time. Then let's keep that leg straight, swing it down.

And up, down, up, low, lift. It feels like I'm in a side plank. That's how much I'm working in my shoulders and court. Three. Two. And One. Well done.

That is our reformer flow. You can hook up the strap. Let's head back over and grab that heavy weight. So our first exercise was our squat with the reach. You can be in your turned out position.

You can be in your parallel position. You wanna get low. Stay low. Reach hold. Pull it and press up. Get low. Stay low.

Reach hold. Pull it and press up. Get low, lots of back, lots of core, bring it in and rise. Low, and up. Again, hold that squat as you add that dumbbell reach. I wanna remind you that you can change the weights here.

If you wanna grab a heavier weight, you could do this with 15 or 20 pounds. I bet you can. One more time. Low, push, pull, and rise. So we have our curtsy lunges, I hold that dumbbell. I go back into the lunge, no. Then I add that crossover back to the lunge and rise, other leg. Step, cross, and up. Step cross.

Power up. Step cross and up. Push back. And rise, leaning forward, more glutes, staying vertical, more quads, push. Second set feels good. I feel less wobbly.

It's nice knowing what to expect. Right? You can anticipate the challenge and then meet it. One more on the other leg to even out, and up. So into the RDLs with that press up. So opposite weight to hand, What I don't wanna do is lose the RDL movement. So I take a lot of time here to find that hinge.

I wait until I'm all the way at the top before I go into my bicep curl and press up. So lean, and lift. Again, lean. It's more challenging if you're on a squishy mat and lift. Two more this side, flat back, hips back, Courtney tight.

Last time this leg, lean, lift, and power up. Other leg, opposite weight. I have my non working hand on my hip. You can change that. So there's the glute work. And push.

Wake close to the shin, hit back, knee bent, use the back of the leg to rise. And push it again. Lien, lift, and up. Two more on this leg. Then we have a rose in a plank. Those are intents. Lift and push.

Last time like this. Lean, lean, lean, lean, lean, all the way up, bend, and push up, put that weight in the middle, find your plank position, and let's go. One, the other, hop it in, but stay low, hop it back. One, the other, Hop it in, but stay low. Hop it back.

Pull. Pull. Two more times. From your plank, row up, row squat. Last time, hop it out. And we're done.

Heavy weight can go home, grab those lighter weights. We're gonna start with our lat press. Lateral press up here, and then press up to standing. Pick the leg one, two. So there's my press up. My raise is here.

Down, down. Up, up. Whatever leg I start on, I stay on. So right, left. Oh, my shoulders are burning. Right, left, left leg.

Lots of core here too. Left leg. One more each. Right And left and take it down. Those add up. Into our v up bicep curl, a little bit of core work, find your balance.

As you curl, you go down, one, two, three, four with the legs, and come up. One, two, three, four, and come up. So I'm not lying all the way down. My shoulders are off. Kind of in that 100 position.

Three. Two, one, and up into our tricep kickbacks, I'm gonna start on this arm this time so you can really see how high I'm trying to keep my elbow, opposite leg lifts, core is tight, and kick it back. Little bend. Big extend. That means straighten your elbow all the way.

Keep pulling your shoulders away from your ears. Keep that back leg strong. Four. Three. Two, and one. So we switch weights.

That means we also have to switch legs. Let's go. Kick little bend, back. Elbows high. Work on straightening that arm all the way.

I'm really working to press evenly into my fingertips and into the knuckles of my hand. It's easier for me to roll my weight to the outside. Three more. Three two One and take it down. Okay. So that's your second dumbbell set, all done. We're gonna do it one more time. Come on back to your reformer.

Couple of changes. We don't need the box anymore. So let's put it back. And if you don't have a blue spring on, make sure you do. Everything else is good.

So I'm standing beside my machine, one foot's on the floor close to the shoulder blocks, hands on the blocks, one foot's on the platform. I want you to settle in to a little lunge position here. Okeydoke. Now from our lunge, we're gonna use some power and strength. We got this, and we're gonna lift into a plank. Hold that plank.

Now step forward, we come into that same position on the other side. This is a dynamic stretch, so I want you to feel hips dropping low, opening, and then finding that plank position. You can go as fast or as slow as you want to. To find that position, but I do want each position to have its moment. Lunch, lift. Lift.

Now the next time we go into our lunge, you're gonna hold. Push that carriage forward as far as you can. See how low my chest is. Bend. I'm in wide elbows. Four, carriage presses. Three, back leg straight. Two, one, keeping the elbows straight.

Plain cold. Step it out. Four presses. Four, three, two, one. Keep the elbows straight. Blank hold.

Now, we're gonna work our way down. Three presses. One, two, three. Pull it back in, hold. There's the lunge.

Get low though. So in the presses, chest is parallel to the ground. One, two, three, two presses. One, two. Hold it. Two presses. One shoulders down. Pull it.

Singles, one single press, lift, one single press, and lift. Alright. We did it. Stay on your knees. Stay on that blue. Turn around. So now you're facing front.

Wide knees, hips low. You only need one strap. Because you're on a blue, you might choose to go to the short loop. Maybe. Okay. So two things happen, squat. With a press, looks like this, and take it down.

So because I only have the one loop, I'm really working not to twist. And down. There's a sensation of power when I lift and squeeze without leaning forward. So my energy is all about the up here. Three more. Three.

Two. And one. Take it down. Before we go into the other side, I want you to bump that foot bar up. We got some arm jumps to do.

I'm gonna leave it on a blue. You could do heavier for sure here. So lean forward hover the hips just a little, hands onto the bar, find your rhythm, straighten out the wrist when you jump. The bigger you jump, the more distance you get The more time you have to do choreography. So if you jump big, you can lift.

Hips up. Arms back. One more each side. And bring it in. That was great.

You see how we've really built up to this more dynamic, whole body, coordination, weight transfer, challenges. You're doing great. Okay. So short loop. Here's the move. We're pushing and coming in.

And in. So hips driving up, arm pressing forward. Hips high, spine tall, and use your breath. Your breath is fuel. When you need it, use it. Alright.

Take it all the way down. Now we're gonna go into another series of jumps But this time, you're gonna be lying down. I like to be away from the shoulder blocks. I don't want them in my way. Remember we have got that blue spring on.

You're curled up, hands are behind the head. You're curled up because I want you working your abdominals, but you're also curled up because you're gonna be looking at your feet. I've got heels together toes apart. I'm jumping on that foot bar, landing onto the bar, squeezing the heels together, staying in that abdominal curl. Three more like this, three Two, one, little change, knees together.

Bring your hands to your shins just like you're in your double leg stretch start. Circle hug. So as the arms reach back, I want you to stay in that curl. Three Two, one, bring it in. Hands foot behind the head. Extend one leg over the bar. Little bit of dynamic movement here as you jump.

Ben the knee. Rotate to it. You gotta find that bar again to land. So in this move, I'm trying to keep my elbow wide. It's more about the lift and curl. One more this side.

Switching legs. Take a second to switch. Here we go. Four three two One. We did it abs on fire. Okay. One big roll up.

Get you there. Swing your legs off, and let's grab that weight. We only need one. Now, I wanna know that as we go through this challenge together, you are gonna get stronger. So you might have to level up on those weights.

Get low in your squat reach. Pull it into the chest rise. Get low. Reach and rise. How low can you go? Now hold it. Pull it in and lift.

Low squat. And up. Knees, going over the foot, spine staying straight. Two more. I'm really trying to work that range of motion. Use my glutes to power up. This is our last series with the weights.

I really want you to bring it, make it your best. We go lunge, curtsy, lunge, lift, back, cross. I want you feeling these in your glutes on your standing leg. Lunch, curtsy, That curtsy keeps you down there longer, which really fires things up. Step, step, and up. Back, Up.

Step up. Back. We'll do one more, even out. And lift. One weight, opposite leg, spine long. Let's go. So the knee's gonna bend when I'm low here. I'm gonna wait in time all the way at the top, bicep curl to a reach.

One line lift, bicep curl, to a reach five or six per side, hips go back, back, back, lift, Wait until you're at the top. So it makes a big difference. Hips go back because I don't wanna lose this move, right here, all the way up, all the way up, all the way up, then you're ready to go. One more this side. Lean. And push. Okay.

Definitely one side better than the other for me. This is my harder side. Let's go see how we do. Lean, lift, curl, reach. So all the little wiggly wobblies that happen in your ankle and foot are really good. Right? At teaching you recovery.

A recovery pattern is really important when you're out in the real world. You're standing on ground. That's uneven. Right? Those ankle muscles need to move. Your brain needs to respond and correct.

So it's great to do it in here. Lean lift, curl, and push. One more. This is our last set. Lift.

And push into our rows. You know it. I think this is the hardest one out of the whole thing. Into the plank, wide feet, lift, lift, stay low. Lift, lift, stay low. So this variation is making this much more about the core.

Push out. Lift, lift, pull in one more time. Lift. Lift. And rise.

Okay. That was our last set on those heavies. Let's grab those lights, kneeling. Psych yourself up. Arms overhead, ribs close, step, step. Take it back.

Other leg. And take it back. And right leg again. Not only does this work hard, it's really functional. To be able to get up, from a kneeling position without using the arms.

Step step. Take it down. Bicep time seated, room to roll back, find that balance. As we curl, we go low, we stay cross lift. Cross. Left. Do it again. Curl. Lift. Curl.

Lift one more time, get low. And all we have to do to finish our fifth week class Our tricep kickbacks, we got this. Send the opposite leg long and kick it. Keep pulling those ribs in. Crown of the head, forward, toes back.

Four, three, two, one, When you switch the weight, you switch the leg. Shovers pulling back, elbows nice and high. Find that breath. Four, three, two, and done. This class took the foundations and the progressions that we did in classes one through four, brought them way up a notch, more dynamic, movements, more endurance, more coordination, more strength, That was amazing.

Stay in this class. And when you're ready, I'm gonna see you in class number six, or we push it just a little bit more. See you soon. Bye.