Fluid Full-Body Reformer

Hi. I'm Gia, and today we're gonna do an intermediate reformer class. It's gonna be just a feel good class, get you moving. So we're gonna start with footwork. I have my headrests up. You can do whatever you like. And then I have three reds and one blue spring on.

You're gonna lie down, and we're gonna start in a pilates v. So your heels are together, toes are apart. You have it kind of narrow. I have it in line with my shoulders. Arms are reaching down long by your sides. Take a deep inhale, stretch your legs all the way out.

Exhale as you come all the way in. Inhale, stretch long. Exhale to come in. Just make sure your pelvis is heavy in the mat. You're not tucking. Keeping a nice neutral pelvis.

Stretch and pull in stretch resist in two more. Finding that midline as you pull up and come back in. We're gonna switch to a prehensal. So we're gonna come on to the arches of your feet wrap your toes, wrap your heels around the bar, legs are glued together, inhale stretch long, exhale to come back in. Strretch.

There's warming up your body, finding a nice breath, letting your breath guide your movement, and in four more. Arms are reaching long by your side, trying to find length in every movement. Two more re wrapping the toes around the bot, the bar, and then come all the way in, switch show your feet are on your heels. Flex your toes back, inhale stretch long, exhale to come back in. Still gluing the legs together, and in.

Again, letting your breath guide your movement, inhale expand, exhale come in. Four more. Making sure all five toes are coming back on each foot and two and in last one. Come all the way in. We're gonna switch to second position.

So your feet are gonna come to the ends of the foot bar, turn out from your hips, flex your toes back, inhale stretch, and then we'll come all the way in again. Reach and in. At least standing on your heels, finding a nice connection to the foot bar. And in four more wrapping around the legs, making sure you're rotating from your hips. Last two and last one. Come all the way in.

We're gonna come back to parallel, legs glued together on your toes, lift your heels up as high as you can, push out one time and hold, keep your legs straight, lower both heels under the bar, and then lift all the way up. Lower stretch your heels, and then lift. Lower and lift squeezing the legs together and up. We have four and up. Three, lift to up last one. We're going to running, so you're gonna lower one heel, lift the other heel up and lift and switch. So bending one leg, the other leg is straight, trying to find that lift in between each movement.

So you have a split second where both heels are up and lift and up. Two more sets. Keep breathing. However, it feels good to you. Both heels up. You're gonna lower one heel just find a little stretch hold. It should feel nice.

Just take a breath in and out, lift up and switch. Find that nice stretch. Make sure you're not just hanging in it though you're actively stretching. And then both heels up, bend your legs come all the way in. We're gonna sit up, change your springs.

We're gonna do some single leg work. So I'm gonna do two red springs. I'm taking off one red, one blue, and you're gonna lie back down. So I'm gonna have one foot on the foot bar right in line with your sits bone. The other leg is gonna reach out over the foot bar for develope.

So you're gonna bend and stretch your leg up to the ceiling, flex, lower your heel, point, lift your heel, bend and stretch to come back in. Same thing, bend and stretch up, flex, lower point, lift, and in. Two more. Flex, lower point, lift, bend, and stretch, and last one. Flex, point, we're gonna change it. Same beginning for a batma. Bend and stretch up.

Keep the standing leg still. You're gonna lower, flex, lift point, bend and stretch your leg in. So stretch up, lower, lift, bend and stretch in. Adding in a little dynamics, lower, lift, bend and stretch back in. Last one, lift up, lower lift, and then back in.

Same thing to the other side. So again, you have your foot in line with your sits bone. The other leg reaching out for develope. So you're gonna bend and stretch up, flex lower point, lift, bend and stretch in, and reach up flex point bend and stretch in two more like this and flex point bend and stretch in last one and flex point bought ma, so you're gonna bend up lower, lift, bend and stretch to come back in, reach up, flex point, bend and stretch in two more adding a little accent up, bend and stretch in last one. That's point. Ben and stretch in.

Switch legs again on the ball of your foot. This time you want your ball of your foot right in the center of the foot bar and then you're gonna turn your legs out from your hips. So the leg on the foot bar is gonna be bent the other leg is gonna reach out to the side. Make sure your hips are both facing up to the ceiling, so you're not rotating toward the straight leg. As you straighten your foot on the, your leg on the foot bar, you're gonna bring your other toe to your knee, and then stretch it back out as you bend the leg and foot bar. So opposite one leg bends, one leg straightens, and then we switch.

Trying to rotate from your hips and point the toes as you reach four or more. Making sure you're spiraling that standing leg out, finding that rotation, two more. Last one, and then come back in. We're gonna switch legs So again your foot's in the middle of the foot bar. The other leg is reaching out to the side.

Both hips are even and then you're gonna stretch and bring your toe to your knee and then pull it back out. Reach the leg out. Toe to the knee and in. Gonna keep breathing, rotating from the hips, finding that length in the leg last two and out last one. Nice. Shay out your legs.

You can rock side to side, scoot away from the foot bar in just a little bit. And grab your straps. We're gonna go into some arm presses to warm up your abdominals. So legs are gonna come up to tabletop. Just bring your hands right over your shoulders. Sholders are plugged in.

Take a deep inhale with the arms here, exhale, press your arms down by your sides. Inhale arms come back up, exhale as you press. Let's feel your back of your rib cage, your pelvis, everything's sinking into the mat, filling your abdominals, holding up your legs, and push down two more like this and press last one and press down adding a chest lift on the next one so arms come up inhale, exhale, press down, curl your head and chest up, inhale lower back, exhale as you curl up, inhale, exhale curl up. Two more and curl up last one. Adding your legs inhale back exhale curl up, stretch your legs out.

Bend back in as you lower, exhale curl up stretch. Two more like this. We're gonna hold the next one up. And go straight into the 100, pumping the arms. Well, inhale two, three, four, five, exhale two, three, four, five, inhale, and exhale. Keep the legs reaching long, inhale. Exale keep curling your chest up, inhale.

And exhale. Inhale arms are strong and exhale. Halfway done. Inhale squeeze the legs together. Exhale. Inhale. And exhale as you get tired, keep reaching, inhale.

And exhale. We have two more sets, inhale, and exhale a little higher with your chest, inhale, and exhale, and then come all the way in. Bring your feet onto the foot bar. Just rock side to side. Take a breath. When you go into coordination, so if you split up by your, shoulder rest, just scoop down again, elbows down by your side, knees into your chest.

Take a deep inhale as you exhale, you're gonna stretch out, curl up, open close your legs, Ben your knees in arms and head follow, inhale, exhale stretch out, open close, knees come in, arms and head follow, and stretching out, open close, knees come in, arms and head follow, two more. Reach open, close, pull the legs in. Arms and head follow last one. Reach arms and legs long, pull in and rest. Lakes are gonna come to tabletop, and then you're gonna open so your feet are together and knees are apart.

Arms up to the ceiling and do a little bit of a crisscross. So legs will just stay where they are. You're just gonna curl up to one side. One hand goes between your legs, the other hand on the outside and then lower back down. Switching sides. Just getting your obliques in there a little bit and curling up with a little bit of rotation, and then other side.

And curling up. And one more each side. Last one and rest. Take breath hang up your straps and we're gonna come on up and change to your long box. So I'm gonna put my foot bar down just so it's out of the way and then I'm gonna change to one red spring and take everything else off.

Grab your long box, and then we're gonna lie down for pulling straps. You're gonna lie so your chest is off the box right in the center, and then grab onto the taped part of your straps. Arms are gonna be straight. Lakes are reaching long. Pulling up in your abdominals so you're nice and active.

Gonna reach your arms down, pull your arms back, reach your sternum forward, lift your chest, and then pull forward. Again, pulling back, lifting your chest, and then you bring the arms forward, make sure you're not just riding the spring. Two more like this. Pulling back, lifting up, and then reach the arms forward. Last one keep reaching those legs long.

Hold your arms here. Elbo stay by your side. You're gonna bend your arms and straighten and then straighten then straighten two more. Last one. And then bring your arms forward.

Rest your chest down. Arms are gonna come out to a tee. Try to keep your palms facing down. If you need to scoot down on your straps, you can. From here, keep your arms shoulder height.

You're gonna reach your arms back. Chest lifts up. And then arms open out to your tee. Trying to keep your palms facing down with that external rotation of the arms. Two more. Rich those legs long still. Make sure you're not resting.

You're staying active in your whole body. Last one. And then reach out to your tee. Hang up your straps. We're gonna change your springs one more time.

We're gonna go into backstroke. So I'm gonna make a blue spring. You could also do two reds, if that feels better for you. And then I'm gonna grab my straps and then lie down. So you wanna make sure your head is off the box, but you have your shoulders and your pelvis supported. Hands are gonna go right over your face and then you curl up into a little ball.

From here, reach your arms and legs up to the ceiling, open to a v, circle around, reach out to your 100 position, and then come back in to your little ball. So you reach up. Open circle around. Reach long. Pull everything in. Reach up. Open, circle around reach.

Pull in last one. Up open, circle around, reach, and then reverse. So you're gonna reach out to your 100 position, circle around up to your v, close, pull back to your ball, reach out, circle around, reach up to your v, close back to your ball. Two more. Reach circle around up. Close back to your ball. Last one. Reach circle around up.

Close and then back to your ball. Put both straps in one hand. We're gonna come on up for a second. We're gonna do one more spring change, and then I'm taking off the blue spring and I have just the red. We're gonna go back into our 100.

So you might need to scoot up a bit, make sure you have a broom to sit. Legs are gonna reach out over the foot bar, arms out to a t from here. You're just gonna circle the arms around, scoop up, roll up to your teaser, find that teaser position, and then roll back one bone at a time. All the way out. Again, circle around, scoop up.

We're gonna add some arms. Reach from here. You're gonna bring the arms back and then arms come up and arms reach back. And up one more back and up reach arms forward as you roll down, lower the legs, arms back out to your t. One more time, rolling up to your teaser, Find that position, hold. Now we're gonna circle the arms.

So you go circle around and up, circle and up one more in this direction, and then reverse back and around. Try to hold those legs eye level if you can. Last one. And then keep reaching your arms toward your feet. Roll down. One moment at a time. And then come back to your starting position.

Go ahead and put both straps in one hand again. We're gonna sit up and then we're gonna sit with your feet on the outsides of the box. My straps crossed. So make sure you're sitting in the middle of the box. If this doesn't feel good to you, you can always bring your legs in front.

That feels better on your hips. We're gonna go into serving. So elbows are gonna stay right by your side, sitting up as tall as you can, you're gonna reach your arms out in front of you and then pull them back in. Try to keep your shoulders on your back. Reach the arms out and then resist them back in.

Make sure you're not thrusting your ribs forward so you have your head shoulders, ribs, everything stacked over your pelvis, reach, and then pull it back in. Form more like this. Try to keep your palms facing up. That way you keep that external rotation of your arms, especially for the next exercise we're gonna do. Two more. Reach and then pull it in.

Last one and then pull it in. Now you're gonna reach out and hold you're gonna open out to a v. You're gonna close and then pull your elbows back. So you're gonna reach out. Open, think of leading with your pinkies to come back in and then pull it back in.

Reach open, close elbows come back. The torso is not moving. Just the arms, using your abdominals to support your movements for more. Reach open, close, pull in. Reach. Open. Close. Two more. Reach.

Open. Again, try not to turn the hands, keep the palms facing up as much as you can. Open close and then come back in. I'm gonna hinge forward so you have a flat back from your tailbone all the way up to your head. You're gonna reach your arms out to a v.

From here, you're gonna keep that hinge forward. Just gonna pull your elbows down, so you're gonna make a bit of a w and then reach out to your v. So arms pulled down, and then reach back out. Think of moving from your back. So those shoulder blades are coming down as you pull the elbows down.

And then your shoulders stay away from your ears as you reach the arms up. Watch that you're not thrusting your ribs forward. Keep torso one straight line and up one more and reach. Now you're gonna sit up tall hang up your straps and then we're gonna take the box out for a minute. We'll come back to that later.

So let's move your box. We're gonna bring your foot bar back up. I'm gonna go into some knee stretches. So I have two reds. Actually, I'll do a red and a blue spring. You can do two reds though if that feels good to you.

Hands on the footbar. You want your feet against the shoulder rest. Make sure your toes are tucked under as much as you can and then those heels pressing against the shoulder rest. Sit back towards your heels, round your back. We're gonna keep your upper body where it is and lower body is gonna move. So you're gonna push your legs back, pull it back in.

Back and in. Think of tucking that tailbone under each time, pulling the knees all the way in and and shoulders away from the ears. Really push against that foot bar and in. Two more. Last two. Come all the way in, hold.

You're gonna flatten your back. Almost think of arching slightly. Tail bones out. Same thing. Push it out and in. Upper body doesn't move.

Pull into your abdominals. We have five more here. Four. Keep pulling into the abdominals every time you pull the knees all the way in. Last one. Really stand on your toes, round your back again.

You can bring your weight a little more forward. Lift your knees off and then we'll get going right away and you'll push out and in. Out and in. Try to stay low so you're not lifting your knees too high. Keep tucking the tailbone under if I have more and four three two and one come all the way in lower your knees, feet together knees apart. Just push into a little bit of a child's pose so you can let your arms rest on the footbar.

Take a breath. And roll up then we're gonna go grab our short box. So before we do that, I'm gonna lower my foot bar down. And then I already have two springs on, so I'm just gonna leave the springs where they are. And then I'm putting my box in front of the shoulder rest. If you're taller and you wanna put it behind the shoulder rest in between the little pegs, you can. Go ahead and sit down on your box.

Grab your strap, and then we'll place your feet under the strap. So you wanna make sure you have a little space behind you so that you can lean back, flex your feet, And then I like to push my heels or the backs of my legs into the carriage as much as I can. Arms are gonna come up to your genie position, and then we're gonna sit up nice and tall as you inhale. Exit, you're gonna round your spine, roll back. And then roll all the way up, lengthen your spine at the top. Enhale, exhale, tailbone under, pull your waist back.

When you can't go any further, then you roll back up and lengthen at the top. And rolling back again, keep pushing the backs of your legs into the back or into the carriage. So you don't overuse your hip flexors and lift two more rounding, rolling back. Trying to keep the shoulders relaxed and up last one and then rolling back and all the way up. Hands are gonna go behind your head, lengthening your spine.

Watch your ribs so that you're not thrusting them forward. And lift up and back with a flat back, and then come all the way up. Up and back, and then come all the way up. Again, keep pushing your feet into the back of the carriage. And all the way up, lift up to go back. You can even think of lifting up off your sit bones.

One more. Left up. We're gonna add a little bit of rotation. So you're gonna twist then hinge back the flat back. Come all the way up center twist to the other side. Lean all the way up center twist and hinge Making sure your hips stay stable so you're not letting the hips shift.

It's just from your waist. All the way up. Center. Two more each direction and lean. You can kind of tell if you're shifting too. If you feel one leg pushing against the carriage and the other one's not.

Try to keep the even pressure on both legs. All the way up. Center. Last one. Twist back to center. We're gonna take one leg out. The other foot's gonna stay under the strap.

Sitting up as tall as you can, we're gonna go into climb a tree. So holding on behind that leg, you're gonna stretch your leg out and in. Stretch out and and try not to change your spine. Hold the leg up. Walk your hands towards your ankle.

You're gonna round over, think of bringing your head to your knee and you're gonna roll back, keep flexing that other foot. Once you're halfway back, you're gonna walk down your leg, roll back a little further, and then walk back up to roll you all the way up, lengthen your spine, round, head towards your knee, and then you're gonna roll back. Bring your leg with you, walk down. If you want to go all the way back, you can, and then walk back up as you bring yourself all the way up, lengthen at the top two more. Head to the knee, roll back, walk down, go as far as it feels comfortable to you, walk back up and lengthen the top one more.

I don't like to go the way back. It makes me a little light headed sometimes. So I just go a little more than halfway. And then all the way up, lengthen at the top, stretch your spine. Just think of pulling your leg toward you for one extra little stretch, and then bend your leg, bring that foot under the strap and we'll switch sides.

So just check to make sure your hips are square again that you didn't shift. Hold on behind your leg and then we'll stretch your leg out and in. Stretch and bend. Two more. Hold this last one out. Walk your hands towards your ankle, head to your knee, and then you're gonna roll back, make sure the other foot's flexed, walk down your leg as you roll back a little further, and then walk up your leg to roll you up lengthen your spine at the top.

Head to your knee. You're gonna roll back, roll all the way down as far as you can, and then walk back up, lengthen your spine at the top. Two more. Head to your knee. Roll down, think of pulling your waist back.

Walk down your leg and then walk back up, lengthen one more. Again, just keep checking that your hips are square as you can One side might be a little tighter. That's normal and then walk back up. Now you're gonna sit up as tall as you can. Long spine. Just think of bringing your leg towards you as you stretch. And then we're gonna keep this leg out.

We're gonna go into a side sit up. So I'm gonna have my front leg just bent in front of me resting on the box. The other leg is gonna be out to the side under the strap. Hand on the headrest, and then your other hand's gonna go behind your head. So find a long line here, and then we're gonna keep that same position as you spring your other hand behind your head.

From here, bring your elbow down toward the headrest, and then come all the way up, down to the headrest, and then come back up to that line. Lower and lift. Lower try not to twist. Stay directly to the side and up. We have two more.

Lower and lift last one. Bring your hand to the headrest. You can even bring your elbow down and the stretch in the side bend should feel good. And then use your hands to pull you all the way up. We'll switch to the other side. So I can see you from the front. So, again, your leg is in front of you.

Just bent with your leg on the box. Your leg is out to the side. From here, bring your hand on the head rest. And then your other hand behind your head. Pull your ribs back so you're not thrusting them forward, and then find that long line of your waist.

Once you're here, you're gonna bring your other hand behind your head and try to keep that same position, and then you'll lower and then come back to that line. Lower. So we're not going all the way up to a vertical position. We're finding that nice long diagonal every time and up. We have four more and then up three up two Last one, and then bring your hand or your elbow down to the headrest. Come into a side bend and just reach find a nice stretch and lengthen out that side of your body. One more deep breath here. And then use your hands to push yourself up, and then we'll put the strap away.

We're gonna keep the box though. We're gonna change to one red spring. And we're gonna go into some planks. So we're gonna come onto your forearms. You want your elbows right under your shoulders, and then I like to have two fish just parallel pushing down. But if you wanna hold your hands, you can do that as well.

And then feet are gonna go right on the edge of the carriage, right on the balls of your feet. Lift your knees up, and then find your long plank position, and then bend your knees to come all the way in. So you push all the way up, and then come all the way in. So I'm trying to keep my upper body still. I'm pushing for my legs to come to come to that plank pushing out and then coming in. We'll do two more like this out and in.

Hold this next one out. From here, you're gonna keep your legs straight, lift your hips up, pike, to come all the way in, and then push back out to your plank. So you're rotating around that shoulder joint, the spike up, and then lower back to your plank. Piking up. Try not to round your spine at all. We're staying nice long spine up, and then push back out.

Two more. And then push back out. Last one, and then push all the way out. Ban your legs come all the way in. Rest your knees down for a second.

Take a little break. Check out your arms. We're gonna come back to our four arms, and then lift your knees up, find your long plank again. From here, we're gonna stay out. You're gonna lift one leg up and then lower back down.

Other leg lifts up and lower. Ideally, we're not moving the carriage at all. So we're trying to keep everything still. Just leg lifts and lift and lower. Lift one more each side up and lower last one. Both feet down, bend your legs come all the way in. Gonna go into side planks.

So you're gonna push all the way out again. You're gonna turn so one arm is, perpendicular to the other. Turn on your feet so you have one foot in front of the other. Find your side plank, reach that arm up from here. Keep the carriage still. It's gonna Twist, reach an arm underneath, and then come back up.

So you twist reach under, and then reach up. Two more. Reach and then back up. Last one. Twist and then reach up. You're gonna bring that hand down, come back to parallel with your arms, and then come all the way in. So push out, you're gonna bring the other arm perpendicular, turn onto your feet, so one's in front of the other, reach that arm up to the ceiling, the carriage still.

You're gonna rotate under and then back up. Try not to move your hips. So you're rotating from the waist and lift. Two more. Rotate and up. Last one. Rotate.

And up. Bring your hand down. Arms are parallel. Ban your legs. Come all the way in. Bring your knees down carefully. And we're gonna come off the box.

We're done with the box. We're gonna put it away. And then we're gonna add another spring. So we're gonna have one red, one blue. And lie down. We're gonna go into a semi circle.

So lie down. I like the foot bar down. If you want the foot bar up, you can do that. You're just gonna push all the way out, shim yourself out. Push against the shoulder rest.

Alec heels together toes apart, but if you wanna do it parallel, that's always an option. From here, lift your hips up and reach your knees out long. And then you're just gonna roll your spine down one one at a time, try not to move the reformer. Once you feel the springs on you, you're gonna push out halfway, roll all the way up, and then come all the way in. So you roll down try not to move the reformer. Once you feel the spring, so you're gonna push halfway back and then roll all the way up.

Reach your knees past your toes so you come all the way in. One more in this direction. Rolling down. And then push halfway out. Roll all the way up and then come all the way in reverse. So you're gonna push halfway out first.

Keep the carriage still as you roll down through the spine. When you feel the springs, you can come all the way in and then keep the carriage still as you roll back up. Push halfway out and then roll all the way down. Try to keep your eyes up so you're not letting your chin come to your chest. Come all the way in and then roll back up to your bridge one more push and then roll down and then come all the way in and then back up. Keep reaching your knees, past your toes, find that nice stretch in your quads.

If you wanna grab onto your ankles or the foot bar, you can. Just give yourself an extra little stretch here. Should feel good. Keep pushing your hips up. If you're holding on to the foot bar or your ankles, you can grab onto the shoulder rest again and then just shimmy yourself back and then lie down for a second.

Just recenter yourself and feel grounded on the mat. And then when you're ready, we're gonna come up to a standing position. So we're gonna have just one spring on again, one red. I'm gonna move this part of the footbar out because we're gonna stand on the reformer and I just want a little bit more space on the platform. We're gonna stand on the platform first, then the carriage, and then I like my foot in the middle, the carriage, and then you're gonna turn out both feet. If you have a standing platform, sometimes it's works better, but it still works with your foot on the regular platform. You're gonna bend your knees here in a bit of a second position.

Keep your weight over the platform side, and she's gonna stretch the other leg out. And in almost like speed skater, but where it's turned out. Try to keep your hips under you. So you're not letting your torso lean forward or your butt stick out. We're gonna do four more and in three two last one Now we're gonna switch so your weight's gonna stay over the carriage side, so you're gonna push out on the other leg and in.

Try not to let that bent leg move out. And and still rotating from the hips. Again, your hips are right under you. They're not sitting back behind you. Two more. Last one. Now weight's gonna stay right in the center.

You're gonna stretch both legs out and then bend them back in. Both legs stretch, both legs bend. I'm almost trying to keep my head at the same level the whole time. Four more and three two last one. Now stretch your legs out and hold.

Keep the legs straight. You're gonna lift all the way up and then push back out. Pull in. Think of working those inner thighs as you pull in and reach two more and out. Last one. And then come all the way in. Bring your foot back in and we'll step down.

We're gonna do the other side. So you're gonna stand up the other side. Again, we step on the platform side first. Then the hair side, bring your foot out so it's about in the middle. You're gonna turn out both legs from your hips, bend into a second position. Again, make sure your hips are under you. You're not leaning forward.

Stay over the platform side. You're gonna stretch the other leg out and in. Stretch and bend. Try to keep the shoulders relaxed, abs are engaged to help your balance. If you need a gondola pull or something to help hold on to you, it's always an option.

Last one, Now keep your weight over your carriage side and straighten the other leg and then back in. Again, trying to keep my head at the same level. This whole time. So I'm not bouncing up and down. Rotating the legs from the hips. Those inner thighs coming forward.

Last two. Try to stay as deep in your plie as you can. Now both legs will straighten and then both legs bend. Straighten and bend. Good. Keeping that rotation of the hips.

The spine is long, last two. Hold the leg straight, keep the leg straight as you pull all the way in, and then come all the way out. Make sure you have weight on the outer edge of your foot so you're not rolling in towards your arch. Waste is long on both sides. Trying to stay right in the center.

Four more. And three. Two last one and then we'll bring the carriage all the way in. He'll tow your foot back in and then we'll step on down. So I'm gonna keep the same spring. I'm just gonna bring the foot bar back up. I'm gonna go into a scooter and Eve lunch.

So you're gonna stand with your foot you're standing leg halfway, back toward the carriage, toward the shoulder rest. Your other foot's gonna come on to the shoulder rest with your knee up off the carriage. We're gonna keep your back flat, and then try to keep your hips square to the front. From here, it's gonna push your leg back and in. Back and and try to stretch all the way back and in. Nothing else is moving. Just that leg. Reach and in.

Two more like this. Now, we're gonna test your balance. Now you're gonna bend that standing leg just a little bit. Keep the knee off the shoulder, off the carriage. Bring your hands onto your hips. Keep that long spine. You're gonna push it back as far as you can and in.

If you can't go all the way back, that's okay. Just go where you can. Use the back of the leg and that glute to push four more out and in. Last two. One more balance challenge. You can keep doing what you're doing, or you can lift that heel up off the floor and find your balance here and then push out and in. And you might not go as far as you did the last time. That's okay.

Just go where you can. Find something to focus on to help you keep your balance. So four more. And three, two, last one. Now bring your heel down, bring your knee down, hands back on the footbar, and then bring your leg all the way to the front.

You're just gonna push out into a lunge and stretch. You have lifting your chest up, pulling your shoulders down. Take a breath. And then come all the way in. Keep your leg forward.

Just flex your foot. Keep your leg straight as you push back into more of a split. Keep pulling all five toes back. And then bring the toes down as you come all the way in, lift your chest up, and we'll walk over to the other side. So again, your standing leg is halfway back. Your other foot's just against the shoulder rest with your knee up.

Trying to keep a long straight spine, hips are square. You're gonna push your leg back and in. Back and in. Trying to get it all the way back as much as you can using your hamstrings and glutes and in. Two more. Last one.

Now you could stay here or you can challenge your balance, bring both hands off the foot bar, hands on your hips. Bend your standing leg just slightly from here. Push back as far as you can and it and try not to go with your leg. Say over that standing leg. And then, so think about your hips saying square.

Sometimes your hands on your hips kind of help guide you if you're turning. You'll feel it last two. And last one. Now if you wanna challenge it even more, lift that heel up as high as you can. Keep your balance here as you push it back and in. Just keep breathing.

Again, find something to focus on that's not moving to help your balance. I do four more and try to keep your weight between your first and second toe. Last two. And then lower your heel down, bring your knee down. Hold on to the foot bar.

And then bring your standing leg forward as you push back into Eve's lunge. Take a breath and then come all the way in. Straighten your standing leg, lift your toes up so you're on that heel and then push back into more of a split. Make sure all five toes are coming back. Still trying to square off your hips as much as you can.

Relax the shoulders. Bring your toes down. Push your hips forward as you come all the way in. And then just go ahead and sit on the front of your performer. So feet on the floor, sitting as tall as you can, hands just on your knees.

Take a deep inhale, and exhale one more time, inhale. And exhale. And thank you for taking class with me. I hope you enjoyed it and I'll see you next time.