Intermediate Wunda Chair

Hi. I'm Gia, and today we're gonna do a one to chair class, removing all around the chair, and it's gonna be a lot of fun. So we're gonna start with a little warm up for your abdominals. So you're gonna lie down on your chair. You wanna make sure your shoulders and your tailbone are on the chair. Your head is off. And then hands are gonna come behind your head.

You're just gonna curl up into a chest lift. Lakes are in tabletop. You're just gonna lower one leg down at two inhale, exhale to bring it back up. Of like a toe tap what we do on the mat. Inhale lower the other leg.

Exhills you lift up. Just keep alternating. Keep lifting your chest and lift up and lower the other leg. And lift up. Two more sets. Lower and lift and lower. Keep lifting your chest.

Elbows are wide. One more each side like this. Now we're gonna add rotation. So the leg that stays up, you're gonna rotate toward that leg. Lower the other one down and then back to center and switch rotating from the waist each time and twist back to center and twist. And since we're on this platform and don't have as much surface area as we do on the mat, it's gonna use your stabilizers to help keep you on here and rotate and center last one.

Rotate and center. Hug both knees into your chest. You can let your head go back at that field okay to you and then hands behind your head again, curl back up lift both legs up to tabletop, find that chest lift. So you're gonna lower both legs down now, and then lift back up as you exhale. Inhale the lower.

Exhale lift. Squeeze your legs together. Just go where you can and lift up two more. Lower and lift last one. And then hug your knees into your chest. You can let your head go back again.

And this rock up to a seated position and we're gonna get ready for some pumping. So I have my springs one on three. So it's three from the bottom and one on the bottom. And then I'm gonna come to a pilates stance, so heels together toes apart on the balls of my feet, and then scoot yourself forward so you're all the way at the edge of the chair. If you need to scoot back or you need to sit on something, so you don't slip, go for that.

And then you can decide whether you want your hands in front, side or in your genie position. So pull the springs all the way up. Think of pulling into your abdominals and then from here, push halfway down and then back up and just go to nice, even pace, pulling into your abdominals, keeping your spine long like you're sitting against the wall. Just breathe however it feels good to you. Think of pulling into those abdominals every time.

Four three two one. We're gonna switch the top so you're gonna come onto your arches wrap your feet around the bar, and then from here, you're gonna push halfway down and then pull all the way up again. Think of focusing on the up more than the down. So you're pulling into your center. Working those feet wrapping them around the pedal, Keeping the spine long before three two one.

Come onto your heels. Flex your feet. Lakes are still glued together from here, push halfway down and all the way up. Try to relax the shoulders, relax the neck, any tension that you feel, put it into your center. We'll do four three two one. Come all the way up.

We have one more position. So you're gonna bring your feet all the way to the edge of the, pedal. Turn out your legs, flex your feet, and from here in second position, push halfway down and up. I keep growing taller in your spine, really stand on the pedal. We'll do four three two one, come all the way up, bring your feet down, and we'll stand up.

You're gonna turn around, bring one foot on the pedal to lower it down, make sure your other foot's on the floor. And then you're gonna stand on both feet on the balls of your feet. Hancer gonna come to the back. From here, round your spine, pull into your abdominals, stay in this rounded position, just lower your heels down toward the floor, and then lift your heels back up for a 10 inch stretch. Lower and lift.

Lower and lift this is getting us ready for our pull ups that we're gonna do later and up two more lower and lift last one. That lower one heel down, bend the other leg. And lift up and switch for running and switch passing through the high heel position each time, keeping that rounded shape in your spine as you get a nice stretch in both feet one more each side. Both heels up. Lower one foot down to the floor and then with control, ring the pedal all the way up. We're gonna change your springs.

So I'm gonna take one spring off. So I'm gonna have just one on three. The other spring is gonna come down. And we do standing push down. So stand. I usually like to stand about one foot distance away from the chair.

You're gonna bring one foot onto the pedal. Right in line with your hip and you're gonna be on the ball of your foot. Try to keep both hips square so you're not hiking one up. It's gonna push the pedal down as far as you can go and then use your control to lift it back up. Nice balanced position. And then back up.

And then your hands can go wherever you need. I like my hands on my hip, but if you wanna have your arm out to the side for balance, that's fine too. And we'll lower and lift Keep lifting up through your spine and up two more and lift last one and then bring that pedal all the way up and switch feet. So your other foot's gonna come right onto the ball of your foot. Lift that heel up nice and high. Keep your hips square and then lower that leg down.

And lifting up. I'm trying to keep the heel up the whole time too, so I'm not letting my heel lower and lift, keeping in that same position the whole time, and up and press and lift. We do a lot of balancing on the chair, which is always just good for your stability. One more, and then carefully bringing that leg off. So we're gonna add that spring back down or back on. So the one that was on the lowest spring on one, we're gonna put that one back on. And we're going to it going on going up front.

So bring your pedal down all the way. Stand on it with both feet and then one foot's gonna come up to the flat floor of the chair. Yeah. The foot's gonna stay on the pedal. I like to bring my arms up to a genie position, but you can bring your arms wherever it feels good. Push down in that foot in the on the platform, pull up on that back leg and lift yourself all the way up and then lower back down and then lift up.

And if balance is a challenge for you, find something stable to look at that's not moving. Just helps. I think I'm going straight up and then back down. Really keeping that back heel up nice and high. Try not to lower and lift that heel.

Will do two more and then keeping the weight all five toes on that front foot nice and down and come all the way down. We'll switch sides. One foot on the platform, one foot on the pedal, find the position of arms that works for you and then push down on that front leg, pull up in that back leg, lift yourself up, and then back down. And then this is my harder side. So I might be a little more quiet on this side.

Think of those inner thighs saying connected. So it's almost like you're pulling up through the midline of your body. Do four more. And three. Make sure your whole foot is pushing down that front leg till you're not rolling in toward that arch. Last one. And then lower it all the way down to control.

And then go ahead and have both feet on the pedal, which push both heels down. Get a nice stretch. Take a breath. From here, you're gonna keep your feet on the pedal. You're gonna turn out.

I like my heels together toes apart. Hands on the back of the chair. Round your back just like we did in our tendon stretch. From here, you're gonna keep your weight over your arms. Just pull yourself up.

Pulling it into the center of your body and then lower back down. Trying to keep your hips under you, lifting up and then lower back down. And then pulling up and lower. Try not to tuck your chin into your chest too much. Keep your neck long, but still keep rounding your spine as much as you can.

Two more. And lower last one and push it all the way down with control. You're gonna turn so you have one foot in front of the other gonna hold on to the sides of the chair. Still keep your spine rounded, but just bring your weight over your arms a little bit and then from here, you're gonna use your obliques to lift you up and then lower back down. And lifting up and lower. So think of keeping your neck long so you're not tucking your chin into your chest too much and lift lower two more.

Pulling into the center of your body and lower last one all the way down and then we're gonna turn and switch to the other side. One hand on each side. We're gonna pull up into your obliques and then lower back down and lift. Lower. We have four more.

Try not to shift your weight too much. You're staying over the arms. Squeezing those inner thighs together, finding that midline connection. Last two. Hips are still under you.

Last one. All the way down and then turn face back of the chair again. Push your heels down one more time. Get a nice stretch. And then bring one foot to the floor.

Slowly lift the pedal up. I wanna do a little another spring change. So I'm gonna take off that bottom spring. So I just have one on three. I'm gonna go into swan.

So you're gonna lie down on the front and then I like to push the pedal down to find my position. So when the pedal's all the way down, I like my shoulders right over my wrists. So that's how I figure out how far I need to go. Lakes are reaching long. Find a nice long spine from here. Just keep your spine still.

Just bend your arms and pump and stretch and bend and stretch. So nothing's moving but the arms. Bend and stretch would do four and three, two, and one keep the arm straight from here lifter spine up. Find a nice extension and then lower back down. Think of your sternum reaching forward, and then lower back down. Just like before try not to crunch the neck.

You wanna keep it long and lower. Two more. Lift. And lower last one and lower and then come all the way up. Just take a breath. We're gonna come on to your side.

So same thing. I like to push the pedal all the way down to find my position, and then I start moving. So I push the pedal down and make sure my hand is right under my shoulder. You're in a long, position, reaching your legs out. And then making sure your waist is lifted up. I like to bring my top arm up, but you can have it behind your head if that feels better to you. And you're just gonna lift up from your side and then lower down.

And lift up. Keep reaching the legs long, lower. Try not to let your legs shift so one leg is shorter than the other. You wanna keep both legs at the same length and try not to twist them. We're gonna add a twist later. Lift and lower.

Working the obliques to lift you up and lower. Last two and down last one. Now from here, you're gonna switch so the bottom leg is in front. The top leg is in back so you're in a bit of a split and then turn the face of pedal. One hand on each side of the pedal. Keep your legs reaching long, lift up in this twisted position and then lower back down and lifting up and lower. So even though my legs are split, trying to keep my hips stacked One on top of the other is finding that rotation for my waist lift and lower. Make sure the legs aren't dropping, reaching them across the room, lower last two, and lower last one.

Bring the backhand to the center, come back to your side bend, both legs stacked, and then pull yourself all the way up, onto the other side. Again, you're going to push the pedal all the way down to find your position. You want your hand right under your shoulder, legs are reaching long, arm up to the ceiling, if that feels good to you. And from here, use your obliques to lift you up and then lower back down. Try to keep those legs lifted so you're not letting them drop down as your upper body lifts.

And then think of keeping your shoulder on your back. So you're not letting that shoulder creep up to your ear as you lift the pedal and lower. Legs are right in line with your body. Try not to let them reach forward. Two more.

Last one. Now from here, bottom leg comes forward. Top leg goes back into your split. Turn to face your pedal, one hand on each side. From here, lift yourself up in their rotation, and then lower back down. Again, reach those legs long.

Make sure they're not just hanging in that position. They're active this whole time up and down. Four more. And three, let your eyes follow your, movement. Two more.

Last one. Now bring that back hand to the center, stack your legs one on top of the other face to side and then pull yourself back up. And then we're gonna go into a nice side bend. So you can come back to the first side. It's a nice stretch.

Your top leg is just gonna be bent resting on top of the chair. Your bottom leg is gonna be on the floor, and then she's gonna reach over into a nice side bend. A nice stretch should feel good and then come back up one more time and side bend over stretch and then come back up other side. So one foot on the floor. The other leg is just resting on the chair. You're gonna reach over into your side bend.

And then come all the way up. Same thing. Reach over. And then come all the way up. Now we're gonna face the back. We're gonna go into our teaser.

So you wanna sit pretty far forward on the back of the chair. You wanna make sure you have room to roll back, but you'll also wanna make sure that you feel comfortable seated on the chair. I like my legs and tabletop, but if you wanna bring your legs to a full teacher position, go for it. We're gonna bring your hands to the back of the chair fingers facing forward. You're gonna keep your arms straight. Use your body to move the pedal.

So you're gonna pull your waist back, roll down. That's gonna move the pedal down, and then bring your body up to lift the pedal up. So waist pulls back, you're rolling your body back, and then roll back up. Two more. Roll. Make sure it's not your arms doing it. Your torso.

You're gonna roll back and hold, find a position where you can hold it, and just bend your arms and straighten, bend and stretch, and stretch. Four more. And three two one, roll your body back up and then bring your feet onto the floor and stand up. Turn around. You're gonna stay behind the chair, but just face the front. You're just gonna reach your arms up to the ceiling.

You're gonna roll down, grab onto the pedal. From here, you're gonna push the pedal down. Try not to touch the front of the or the back of the chair with your legs. You can go into an extension with your body. And then round your spine to roll the pedal up.

So you push the pedal down, lengthen your spine, tailbone reaches back, and then round tailbone under as you roll up. Push down. Reach your tailbone back round and roll up two more. It should feel really good. It's one of my favorites.

Last one. Reach your tailbone and then tailbone under to roll you up. Stand up nice and tall. We're gonna go into a push up. So you're gonna stand to the side of the chair.

You're gonna have one hand on the platform. One hand just in line with it on the pedal. Find the plank position. So you wanna be in a nice long line from your head all the way down to your feet. The hand on the pedal stays straight or the arm on the pedal stays straight.

The other arm is gonna bend. So you're just gonna bend into your pushup and then come back up. Try not to rotate your body. You're staying a square to the chair as you can. Ben and stretch that arm.

Ben stretch, squeeze the legs together, use those abdominals to keep you centered last one. And then walk your feet back in. Roll up and then we'll switch to the other side. So again, one hand on the center of the platform, the other hand on the center of the pedal. Walk yourself back so you're in your plank.

The hand on the pedal stays straight. You're just gonna push down and then back up. So the arm bending on the platform is what makes that pedal push down. You're not just using your arms. So that way you can stay centered.

You're not twisting and up and bend. Stretch two more and lift up last one. Walk your feet in and then stand up and we're gonna finish with the standing pushdown. So I like to stand about one foot distance away from the the bottom of the chair. Arms are gonna reach up.

You're gonna roll down. Bring your hands onto the pedal. You're just gonna push the pedal down. And then pull your abdominals up to lift the pedal up and then push the pedal down. Really stand on your arms, abs pull your back up.

Keep your tailbone under the hold time. Keep that round spine and lift. I'm thinking of pushing with the top of my head almost. So keeping my neck long and then back up. One more push down. From here, stay down here. Just gonna bend your arms and stretch and bend and stretch.

Ben stretch keep pulling into your abdominals. Four more and three. Two and one arm stay straight. Roll all the way up and then keep rolling up. Bring your arms with you.

You're gonna push your arms down to the side stand up nice and tall and take a breath. And that's it for today. I hope you enjoyed this class, and I'll see you next time.