High Energy Reformer

Hi. I'm Sarah Shell. Welcome, and thanks for joining me today. This is a very fun reformer workout. We're gonna get started right away. So I'm on three red springs because we're gonna start with some footwork. I have my head rest up I have a small ball because we're gonna use it later just as a headrest so you don't have to have it, but I'm gonna use it.

And then, we'll use our box at the very end. So let's get started, lie on back. You can use whatever spring setting you like for footwork. But again, I'm on three red springs. Let's start by just pushing out on the balls of our feet, our toes, and just pedaling out the feet.

Finding your breath here, just pedal it out, bounce it out, do whatever you need to to stretch those calves, and just get your bearings here. So take a deep breath. As you exhale, start to wrap that rib cage, plug in the belly, But find that neutral spine here. Relax your shoulders down your back and do a couple more. We go for four, really stretching out the feet for three.

Good. Two more. Finding that breath. And last one. Perfect. Let's meet with both heels right underneath the bar. My feet are like almost together.

So we're very, like, in our midline, you're gonna rise up as high as you can on the balls of your feet, exhale, and then start again. We go. Good. Let's just do this a couple of times. Find that neutral spine. And keep your weight on that big toe first toe.

I want you to go up as high as you can, like, six inch heels, really working the calves and the ankle joints. Good. Couple more. Good. Let's do two more together, and then let's keep the heels lifted on one. Good. Let's bend the knees to bring the carriage all the way in with control, exhale, press out. Let's keep the heels lifted and just go at this medium pace here.

Just to really start to warm up the legs. Keep the belly drawn in, and the shoulders nice and pulled down so that head and neck stays nice and long. Let's go four more for four. Good. And then let's find a pause halfway so the legs are bent. Let's go out an inch, in an inch, find a little pulse here for ten, nine, eight. That motion's coming back towards the foot bar. Six, five, four, three, two. Last one, press all the way out.

Drop those heels all the way underneath the bar. Perfect. Let's go up to the heels, hip width apart. Flex those feet. So toes are flexed back towards your face, bend the knees to draw the carriage in with control exhale, press out. Again, we're going at that medium pace. Just keeping your breath here. And then keeping your hips nice and long, like, away from your rib cage.

So your spine stays nice and long. Good. Pressing all the way out for five. Four, three, two, and one, pause at that halfway point go right away into your pulse. We got ten, nine, eight. Good. Shrap that rib cage and control this balance for five. Four three, two, On one, press all the way out.

We're gonna go into like a little marching here. So draw the right leg up to tabletop, you're gonna bend both legs, place the heel back onto the foot bars. You come in, press out other leg up. Good. So we're just alternating. Picking one leg up into tabletop, a little march here.

So we're transferring all the way to that one leg, really driving the heel into the bar. Use the abs to pull the leg up. And let's do a couple more here. Keep those feet flexed if you can. So the legs stay nice and active.

And let's go for four. For three, good. Really stretching behind the knee fully for two. And let's pause on one. Good. Come into that halfway point, and let's do a little pulse here. Out an inch in an inch. Good. Really activating this right leg.

Four, three, two, and then stretch all the way out on one. Perfect. Place it down. Other side right away come to the halfway point. So where that hip is right underneath your knee, just go out an inch from there. Good. Draw in that stomach. And give me five more, five.

Four. Three, two, and then stretch all the way out on one. Perfect. Both legs down. Let's do one more position here. Just a wide second, toes and knees turned out, nice and long in your spine, bend those knees for me.

Try not to just let your legs hang out. Yeah. Keep them engaged a little smaller in the turnout. So if you have a lot of turnout, I want you to use less of that. Pull the knees up slightly. So you're really powering through the legs here.

Good. Tail bones heavy in the carriage. Keep that neutral spine. Couple more. For five, for four. For three.

Two. And then let's pause for our final little pulses in this position. Good. A controlled in and out. For five, four, three, two, and one stretch it all the way out. Great. Bring the carriage in.

I know I want you to just hug your knees into your chest and rock side to sides, shaking it out, shake out your little feet. Perfect. And then let's roll up. We're gonna use the carriages a platform to do some ab warm ups here. So grab behind the legs for me scoop out the belly, start to roll down. I want you to take your legs with you into a little tabletop shimmy down those.

So I want your hips on the carriage, but I want the tops of your shoulder blades off, hands behind your head to support your head. Take that head back, take a little stretch in the upper spine, and then exhale as you curl up, crunch up, contract. Good. We go inhale. Open up the elbows head goes back. Agale, lift, lift, lift. Try to keep your feet away from your glutes. And try to keep those knees stacked right over your hips. Let's do a couple more. Here we go for four.

Curling up to the tips of your shoulder blades for three. For two, and then pause and hold on one little pulse here. Chest to thighs, eight, seven, lift higher, six, five, four, three, two pause and hold on one. Tap the left toe to the floor and bring it up, exhale. We're gonna alternate here.

I want you to try to keep your head and chest lifted the whole time. So keep that contraction as you tap the toad down. Let's do four more here. Inhale as you flip the leg down with control, exhale, lift. Again, keeping the foot away from the glute one more inch each side.

And then you can either stay with us or we're gonna take both toes to the carriage. This time though, we're gonna take the head and the chest back over the carriage and then we're gonna pull everything up together. We go inhale. Don't lose those abs. You're still holding on for dear life. As your head goes back and your toes go to the floor.

Keep your toes close to your body just to protect your back. If it's getting into your low back, go back to the marching. Good. Let's do a couple more. Breathe exhale. Hold on to it. Pull in those abs as you tap the toes down, even more. Two more.

Two. Last one, stay here. Reach that left leg long and we switch. Good. Keeping the hands behind the head, lift the head and chest even more. We switch, inhale, and exhale.

Five. You go four. Three, two. We're gonna take a twist on one. Twist opposite elbow to knee, but I want you to anchor the backs of the hip bones down into the carriage. And give me four more. We go four. Reach that leg nice and long.

Two. One more on each side. One and one perfect hug it in. You're gonna rock yourself up and we're gonna go to one blue spring now. Now that our abs are warm, we're gonna keep going with the ab exercises.

Come on to your hands and your knees. I want you to walk your knees back, and then we're gonna come down to our forearms. My fists are up against those shoulder blocks and my feet, my toes are gonna tuck under onto that wooden platform, and I want you to come out and find your forearm plank. So we're gonna switch it up though today. We're gonna take the left leg over the bar, I want you to flex that left foot so you have the bar.

We're gonna exhale, lift the hips, look at the toes, draw the carriage in as you pike up, bring your head back in line with your spine as you find your plank. So the foot is actually a little bit of a help. You have help. You have that tension that you can pull the bar using the foot to help lift the hips and get that carriage in. Good. Let's do a couple more exhale. Look at the toes, and then slowly control the carriage back out, drop those hips so they're in line with your spine.

And let's do two more here. Keeping the shoulders down, keeping the shoulders stacked right over the elbows. One more. And now we're gonna pause and hold in this plank, lift the left leg, point the foot, turn the leg out. You're gonna bring it towards your elbow and kick it over the bar. For eight.

For seven, using those obliques, pull the knee in, keep the knee lifted, and four more four. For three, you got it. For two, One more. Good. Flote it back to the platform. Bend your knees.

Come on in. Give yourself a rest here. I want you to put your hands right underneath your shoulders. Drop your belly look up, give yourself a cat cow stretching up the abs, shake out that head. Let's do one more here. And then we're coming back to our forearms. Here we go. Second set, Press yourself out.

Squeeze your glutes to find those strong legs before you place the right foot over the bar. Flex those right toes. Pull in the bar as you pike your hips up. Look at your toes. Come back to your plank.

Here we go. We lift, exhale. Good. You're using that foot to help engage the low belly to lift the pelvis. And then find that long beautiful plank and lift up. Couple more here, shoulders down.

Two more. XL. Last one, Find your plank. Hold it here. Squeeze, lift the right leg. Pull it in. Reach it back for seven.

For six, you got it. Four more tie in that belly. For three, for two, and one, take it to the platform, bend the knees to come in, and slowly walk your hands right underneath your shoulders drop that belly, give me another cat cow. Just to stretch it out. One more here.

So good, you guys. Now we're definitely nice and warm. So bring your carriage all the way in gently, and we're gonna face the side. We're gonna come into a kneeling side arm situation, I want you to carefully bring your right knee all the way up against that shoulder block. And then we're on that blue spring still. You're gonna grab your short loop, and we're gonna place it above your elbow. Once you get it above your elbow, I want you to put your hand on your shoulder block and a hand on your carriage.

We're gonna put all of our weight on our right leg so we can sneak that left foot out. Bring your upper body up. Using your abs, hands, go to your head. I want you to lift your head and chest. So get a little bit longer as we find this position.

Drive that left heel into the floor, and your hip is directly over your knee. Here we go. We're gonna take a deep breath, take it up and over, elbow towards that knee, and then bring it back to your centerline. So this is like a kneeling oblique exercise. I want you to really visualize and focus on your obliques, on your abs, doing the work. So we're not putting any tension in the elbow to bring the strap over.

We're really just working the waist here. Good. Belly bandice fine. Let's do four more. Good. Nealing up as tall as you can. Taking your time here.

Good. So we're not rounding. We're not getting lower as we go over. We're getting taller and longer. And let's do one more together. Perfect. Let's stay here.

We're gonna come up an inch over an inch a little bit deeper for five, little pulse for four. For three shoulders down for two. And last one, come all the way up. Perfect. You're gonna transfer your hand into the long loop. We're gonna bring our arms into a ballet first here.

We're gonna take a little twist towards our foot bar. I'm taking my hip and my shoulders towards the foot bar. I'm gonna extend my arms into like a ballet fourth. So the left arm is teed out, right arm towards the foot bar, and we're gonna twist it back to our midline. Just to the midline, you're gonna extend those fingertips, really reaching, getting taller as you reach towards the foot bar, and control it back. Again, we're using our abs to help assist the arm and reaching, trying to square those shoulders to the foot bar.

Let's do a couple more together, reach, reach, reach, reach, and control it back. Exale get taller. You're twisting. You're wringing out a washcloth with that waist. Just the same motion.

Here we go. Two more. Sholders are down. Last one, we meet in the center. Finger tips together. Drop the arms right down by your hips.

We're gonna keep the fingertips in the midline as you go overhead. So arms are just going straight overhead. You're resisting, letting the arm be pulled back by that strap. So keep Those fingertips close together, we go up without using the shoulders. Couple more. Good.

Long neck here. Keep it out of the neck. Get a little bit taller. For three. Two more. Two.

Last one and one. Perfect. Bringing on down. You're gonna take hold of this strap, so don't let it go just yet. But put your hands back to that shoulder block and carriage so we can gently bring our knee back down. We're gonna actually turn towards the foot bar.

So maybe take a hand to the foot bar, carefully sneak your feet up against those shoulder blocks. And then find your abs, pull them in, bring your shoulders right on top of your hips, and your knees were kneeling up nice and tall. We're gonna take the hips towards the heels, and then exhale. You're gonna press hips forward, reach the arm. We're gonna go into another twist. You're gonna over your left shoulder and bring it back. Yes. I want you to look.

Use your head and neck, involve that head and neck. Exail, reach, reach, reach. We have all the backup cams now, so we never look over our shoulder. We're losing our mobility. Let's go. Let's do five more.

We go. Reach. Press those hips forward. Pulling that belly look over the shoulder. Three, two more. Two.

And last one. Good. I want you to untuck your toes and sit all the way back if your knees allow. We're gonna take the arm behind us. The left hand is just gonna grab around that right wrist just to assist it, and we're gonna go into a little tricep press here. So bending at the elbow, but keeping the elbow in the same spot the whole time.

So try not to bring it forward as you straighten the arm, and your abs are very much pulled in. We're leaning into this strap here. So leaning forward, keep the ribcage tied, and let's do a couple more here. Keep the shoulders down in the head in line with the spine. And we go for four.

So good, you guys. For three. Two more, we got it two. And one, bring it on down, hang up that strap. We're gonna do the whole thing, but in reverse. So we're gonna start with the other side because we're here, bring that left arm up and around.

Right hand is gonna hold her assist the wrist. So you have some assistance, but 90% of the weight is in the left arm. So this is left tricep focused. Good. Plug it in.

And use that breath. Exit. Pull it forward. Keep the elbow back. Couple more here. Good. For three.

Scholders down for two. Let's do one more together. And bring it around. Perfect. So you're gonna use your abs. We're gonna come back up onto our knees, sneak your feet up against those shoulder blocks.

Bring your hand to your hip. Your left hand palm is up, but it's right by your hip as well. We're gonna take the hips down towards the heels, press the hips forward as we reach the arm forward, look over the right shoulder. We come back to our starting point, exhale twist it taller. Here we go. Excellent. Good. Squeeze the glutes to press the hips forward.

And see if you can reach that left arm a little bit longer. Go ahead. Get up a little bit taller. Now let's do a couple more here. So nice. Look over that shoulder. Two more.

Two, belly button to spine, and one. Perfect. Let's transfer onto our side or we're gonna stay on our knees, but grab that bar so you can come around. We're gonna actually go back to where we started with that knee up against the shoulder block. The left elbow is going through the short loop here.

And then once you get it on, hand down, on your carriage and your shoulder box, you can sneak that foot out. So we're nice and tall here. Hands go to the head, lift up a little bit taller, and we exhale as we take it up and over towards that knee and then bring it back to your midline. So it's not a huge range of motion, but you are trying to focus on getting taller like a water fountain. You're going up and then over. Really focusing on these obliques here.

Nice. Control it back. See if you can drop your shoulders down an inch. And let's go for four. Keep your breath going.

For three. Good. See if you can get a little bit further over for two. And then let's pause and hold on one. Dig a little bit deeper. Come up an inch. Go over an inch.

Good. For five. Little minis for four. So good. Three more. Two more, lift and reach. Two, and one good. Take your left hand to that long loop.

You could use a short loop if you want more tension, but we're gonna bring our hands to that ballet first. I want you to drop the shoulders down your back. We're gonna engage the abs so we can reach towards our footbar, taking the shoulders, squaring them to the footbar, teeing that right arm out to the side, and bring it back to your midline. Here we go. Nice. So you guys, you have to use your abs to control this movement and keep your balance here.

I am rotating my hips or even going with my shoulders. And then I'm bringing it back. So good. For four, shoulders down, reach reach through those fingertips, We got two. Belly button and spine.

One more. And then bring the fingertips together. Drop the arms down by your hips. They go straight overhead. Keeping the fingertips together right in your midline.

Good. So it is left shoulder, but I want you to keep the shoulder down as you lift the arms overhead. Good. Let's do three more together. We go for three. Inhale exhale.

For two, last one, and one. Perfect. Okay. We're gonna hang up that strap. You can just step straight back off your reformer, and we are gonna change our springs to a yellow spring and take your blue off. We're gonna go into a standing inner thigh here. So just be aware, this is a very light spring.

So if you wanna stay on the blue spring, see how it goes, and then go to a yellow, you can always do that. But most importantly, we're gonna stand up on the platform side first. I want you to put your hand on your bar. Step up on the platform side first, and then you can take your left foot to the carriage. Okay. So just get a feeling for how light this is.

I want you to keep most of your weight on your right leg. And just let the carriage float out a second. You feel how light it is. There's no pushing out with the carriage. We're not going into a giant split. We're literally just going to float.

So now I want you to take more weight into the left leg float the carriage out a couple of inches, and then you're gonna use those inner thighs as adductors, squeeze pull the carriage back into its home base. Yes. Hands on your hips just to stay nice and square pulled up float the carriage out, put a little bit more weight in that left leg. So we're even now in our weight, and then we're gonna squeeze pull back. Your goal here is to keep your tailbone down so we're not sticking out our booty, low belly in, legs nice and straight and long. Good. We're going out, out, out, inhale, exhale.

Pull in. If you don't feel this at all, which you should, you can absolutely take us all the springs off, but just know that it's all on you to bring that carriage back in. That's super advanced. Okay. Here we go. Let's do a couple more. Let's add in the arms now that we know what we're doing.

Inhale, float the arms out, reach, get taller, squeeze inner thighs pull in, in, in. We go out. Good. This is pelvic floor. This is that low belly. Everything is zipping.

Up, from the bottom, zipping up. Here we go. Couple more. For four. Nice, lift your chest a little bit, chin up. Two more.

Squeeze, inner thighs on fire. We're gonna pause and hold in this last one. Pause and hold. Come in an inch. Go out an inch. In an inch. Good shoulders back and down.

Squeeze. Little pulses here. Plug in that low belly more. Pull up. Good. Let's go for five.

Squeeze. Squeeze. Squeeze. Just in an inch out an inch. You got it. Three for two and bring it all the way in on one. Perfect. We're gonna take both hands to the bar and then bring our feet to the front edge of that carriage. I want you to rise up as high as you can on the balls of your feet, bend your knees so your hips are in line with your spine.

We're gonna keep our weight forward over our, wrists, so shoulders stacked over your wrists, stretch the carriage out to your plank, and then pull the knees. In and under your hips. We're trying to keep the hips in line with the spine and just drawing that carriage in and out. You're in a corset here, belly button to spine, and then shoulders down. Let's go.

Good. Breathe and control it in and out. Let's do four more. Long neck, heads in line with your spine. Two more. Two, and then keep the legs nice and long on one.

Let's pike it up. Draw the carriage in. Bring it back. We did these earlier. Now we're just on a little bit of a lighter spring.

And we're all the way up on our arms. Our arms are working, press your chest away from the floor, and give me four more. Good. Drawling in that low belly to lift the pelvis. Bring the head back out.

Two more. Two. Last one, and then drop the heels as the carriage comes all the way in. We're gonna rotate left foot onto the wooden platform. And then line up those toes. And the right foot is close to the edge of the carriage.

So your feet are right underneath your hips. Our belly's in. Here we go. Just test the waters first. Yeah. Make it small, float it out. And then squeeze.

Pull pull pull. Bring it back. Here we go. Your legs are pulling towards each other, so they're both actively working. You're gonna float out as far as you feel comfortable. You're gonna squeeze to pull up in and up. Yes.

In her thighs here. We got it. Now lift your chest. Lift your chin. Tail bone is down. We're nice and pulled up.

Now we're reaching a little bit further. Let's take our arms out. And then we go. Think of this as a stretch as you go out. Get taller longer reach reach reach reach and then squeeze pelvic floor, pull it in.

And up, here we go. Breathe. That's it. Let's go. Keeping the weight nice and even. So take your weight out with that carriage and then squeeze, pull it in. Couple more.

Good. Taking your time. Yeah. The other side that we already worked this on the other side. So they're tired. Just keep going or take a pause when you need to. Let's do four more together. Pull it in and breathe.

Focus. Focus. Two more. To squeeze, lift pull pull pull last one. Let's pause and hold. Here we go. Little pulse in an inch.

Out an inch. You got it. Control that carriage. Squeeze. Let it go for a second. Pull it in.

For seven. Good for six. Get up a little bit taller for five. Plug in that belly for four. For three.

So good. Two more and last one come on in. Perfect. Hands to our bar. We're gonna come down to our knees this time, but your knees are gonna stay towards the front edge of that carriage. Hands are gonna drop down to the wooden platform, and we are going to tuck our toes underneath and then we're gonna lift our knees off of the platform. I mean, off of the carriage.

So you're gonna hover the knees. Keep the weight in the arms. So keep the shoulders stacked over the wrist, stretch the legs. So kind of like what we did before, We're gonna bend the knees underneath the hips. You're gonna tap the carriage, hover the knees and stretch out. We go bend, tap, lift, stretch.

Bend, tap lift, it's that low belly that's controlling the hips and the pelvis. Good. Your legs are still working. Your arms are working. Heads in line with your spine. Let's do three more.

Oh, this one is not easy for two. Last one you got it, and one bring the knees to the carriage, untuck those toes, and just give me a child's pose. Let it go. Let your head go shake it out. Nice work. You guys. Draw that carriage all the way in, and let's go to a blue spring while you're here.

Take your yellow off. And this is where I'm gonna place my headrest down and grab my ball. My ball is just gonna be my headrest. That's all. So if you don't have one, no, no biggie. Scoot yourself all the way down.

We're lying down on our right side, and we're gonna grab the big loop placing our top foot in that big loop. Okay. Scoot your hips back towards the back edge of your carriage just slightly so you can have that nice alignment where your shoulders and your hips are in line. I also see it all the time where we're just leaning back hanging out. I went that right shoulder underneath the left shoulder so you can pull up in the waist and then tuck in that bottom leg. Here we go. We're gonna flex the left leg or the left foot stretching that leg nice and long keeping it hip height. We're gonna bring the foot and the knee forward into a bend and stretch it all the way back out.

Keeping this nice and lifted abs. So ribcage to ceiling. Keep that there as you've been in stretch. That rope is gonna go right along your shin as you come in and then stretch it all the way back out. Let's do a couple more here.

Keeping it hip height parallel to the floor, push away with that foot. Good. Two more. We go two. Give me one more, and we're gonna bend it in pause here. You're gonna kick it forward.

You're gonna sweep it back. Good. We're gonna flex the foot, bend it forward, kick it, extend it, and then sweep it back. Couple more like this. Really being aware. If your leg is dying down towards the floor, drooping, keep it lifted.

Good. Let's do two more here. Nice and long in the spine. Let's do one more, and then we'll reverse. Great. So you're gonna sweep it forward right in line with the hip.

Here we go, bend, kick it out. Nice. We sweep. We bend. You stretch it out. Keep it nice and long.

So every time you reach that leg forward, kind of like shifting the hip back, so you stay nice and lifted in the belly. Good. Three more here. Two more, keeping those shoulders down. And last one, let's take this moment for a stretch. I love a stretch.

Now you get to lean back. Open up that hip float the leg up, grab that rope, give yourself that nice big stretch. A little rest in between, we're gonna go into a big circle now. So then I want you to lengthen that leg. Bring the hip back so it's forward.

And then we go forward with the leg, lift it up, bring it around. Good. Try to make this as fluid as possible. Every direction your leg is going. It's getting longer in that direction. So you're reaching out and up and down.

Good. Keeping yourself nice and pulled up. Let's do two more and then we reverse. Good. And rivers. We go up and around. Good. Not too far to the back. Yeah.

You don't want the rope to catch you. So keep that rope right in front of you. And let's do two more. Two. And last one. Bring it around one more time just so we can get to the next spot.

So I'm gonna lift my upper body up now, bring that leg that's in the strap to the floor or the foot so we can stand up. So now we're standing. We're gonna face this riser. I'm gonna do a big step with my right leg forward. My left hand to the riser, my right hand to my hip.

I'm gonna shift back though, so I'm in the my weight is in my right heel. Flex your left foot to bring it up, and we bend the leg in. Keep the knee behind the right knee so you don't come crashing in. Yeah. So keep it back a little bit, and then we kick back from there. The leg doesn't have to be super high.

It's okay. I just lost my ball. Don't worry. We're kicking it back. Keep the foot flexed. And again, that leg doesn't have to be super high.

You're just controlling this kickback and you're keeping your weight and your right heel. So don't lean too far onto your arms. Keep your weight on that standing leg. So you will really feel this in your right glute. Let's do two more.

Good. And then kick it back. Keep it back. Tap the toe to the floor. You're gonna keep the left leg straight this time, and you're gonna squeeze and lift. That right leg stays slightly bent. The left leg is nice and straight.

Good shoulders down, you're in a flat back here, belly's in. Squeeze and lift. It's right where that hamstring meets your glute is what you're focusing on. Now shift again into your right heel If you've come forward a little bit, push yourself back into your heel. We got three.

We got two. So good. You guys give me one more. And one, place the toe on the floor. You gotta find your balance now. Woo.

Hands on your hips. Your upper body is up. We're nice and tall. Take a lunge here, bend that left knee towards the floor, and then just straight back up. Just that. Keeping the hips nice and square to this riser, We're going straight down and up like an elevator.

The weight is in that right leg too. And we got four more here. We go four. So good for three. For two, and let's pause and hold at the bottom.

Little pulse, of course. We go eight. We go seven. Oh, you made me lose my balance six. Five. You go four. Get deeper for three. Two, and one good reach.

Grab the riser. Slowly, bring your left leg in to bring the carriage back to its home base, kick your foot out of that strap, and let's hang it up. We're gonna go to a quick little ab section before we move on to our other side. So I want you to place a red spring on with your blue. So we got one red, one blue, come and lie on down, shimmy on down, and grab those short loops.

Okay. Yeah. Make sure you're a little bit away from those shoulder blocks so there's room. Bring those elbows or the wrist stacked right over the elbows so we're in this little t rex arm here and then float the legs to tabletop. Take a deep breath for me. And we're gonna exhale straighten the arms and just straighten one leg for me, lengthen that leg right over the bar and then bring it back. I'm kind of hovering my elbows over right above the carriage. And then just take your time here.

I want you to keep maybe take a slight tuck of the tailbone just to keep that low belly, scooped out for me. And then anchor those shoulder blades into the carriage. On your next one, we're gonna lift our head and chest, reach the arm, and that leg right over your foot bar, and then lower down with control. We go, exhale, lift. Good.

Anchor those shoulder blades into the mat, lift the head and chest a little bit higher. Let's do four more. Maybe tuck the chin, look at the belly button to really curl up a little bit higher. Two more. Nice. You guys.

Last one. Hold it here. Keep the arms nice and straight. Lex go to tabletop. Lower your head. Good. We're gonna lift our head and chest.

Arms are gonna stay straight as they go down by our sides, let's lengthen both legs this time and then lower everything down. We exhale, press into the palms, reach those legs straight and low, as low as you can without arching that back, of course. And let's go for four. Nice for three. Lift it up.

For two. Give me one more. And one. Pause and hold here. We're gonna turn the legs out. Flex the feet, turn the arms out, and then lower the head, bend the legs. Arms are teed out to the side.

Here we go. We're gonna do the same thing, but with legs turned out. I want you to point your feet at the very top and then flex the feet lower the head teeth the arms out. Here we go. Exhale squeeze lengthen reach. Squeeze those armpits down as you lift your head and chest. And let's go for four.

Nice, lower down exhale reaching left for three. For two. And last one, perfect. Come on down. Bring your feet to your bar. Hang up those straps.

And let's bring yourself up because we gotta go back to our blue spring. So we're gonna take that red off I'm gonna grab my ball, place it on my headrest, and I'm gonna flip myself around so we can go to our right side. We're gonna lie down on our left side. Find your feet to that foot bar. Shift your hips back so they're in line with those shoulders. And let's take the top foot into the big loop.

The blue spring feels pretty light, so you have to control this movement using your own body weight. Bring that right hip forward so it's nice and stacked and then lift the rib cage up towards the ceiling. Flex those toes. So flex the right foot, bend, bring the foot and the knee forward, but keep the tailbone nice and long, and then reach it towards your foot bar. Here we go. We bend, inhale, exhale. Stretch behind that knee, keep the leg parallel to the floor and hip height.

Keep that belly nice and lifted, and pulled in. Good. Think of this as a stretch. So get longer. Reach. Driving the heel towards the foot bar. And let's do two more.

So nice. Last one. Press it all the way out. Retreat, reach. Good. Bend it through. We're gonna extend it fully and then sweep it back. I like to flex my foot Keep it flex as you kick forward and then point the foot as you sweep it back.

Good. Flex. Bring it forward and sweep. Good. Three more.

Tie in that belly. Just a reminder, press the shoulders down and try to relax that head. For two, last one, And then we reverse, of course, sweep it forwards, pause right when you get to your hip, bend the leg, and then kick it back. Sweep it forward, point the foot, and then you can flex the foot as you bend and kick. Sweet, bend, and kick. Good.

Three more. For two, Last one. So good. Keep it straight. This is your stretch. Lean back slightly.

Let that foot just rise up over your hip You can reach up, grab that strap, pull pull pull, get yourself that good stretch. And then let's bring the right hip forward, lengthen the leg out, out, out, come back to this side position. And then sweep it forward and around. Making sure the leg doesn't get out of control because it is on that lighter spring. So you have to control the movement.

Good. Two more. Keep lengthening in every direction with that leg. Good. Reverse. We go up around and reach. Good. Pull in that waist and keep, again, that tailbone nice and long, shooting towards the foot bar.

Bring it up and around. Two more. Good. And one, bring it up and around, and then you're gonna lift your upper body. We're gonna swing our legs to the floor to get ourself up. I'm gonna place that right foot on the floor, stand up, maybe take that carriage back. Okay.

So now we're standing, we're gonna step our left leg forward, and then lean. I am pitching forward from my waist. And then actually my right hand. So it's like opposite arm as leg. So the right leg is back, right hand is forward, left hand on your hip, pick that right foot up, flex the foot, bend it in, make sure it stays behind the left leg, and then kick it back from there. Good. We're maintaining this flat back here. I barely have any weight in my hand.

I'm keeping my weight in that left heel. So keep shifting back into your left heel. And remember, it doesn't have to be crazy high. Go ahead. Let's go for four. For three, for two, and then keep it back on one.

Tap the foot to the floor. Just the little toes to the floor. And then you're gonna squeeze and lift the little arabesque reach. But try not to straighten this left leg, keep it slightly bent. And again, keep shifting your weight back into your left heel.

So good, you guys. Lift, lift, lift, lift for four. For three. For two. And give me one more. And one. Good. Place the toes and the ball of the foot on the floor.

Bring your upper body up find your balance, hands on your hips. We're gonna go straight down into our lunge and straight back up. Keeping those hip bones square to the riser. We got it. You're on the ball of that back foot. So 90% of your weight is on your front leg.

And let's do a couple more here. Deep lunge down straight up. You're nice and long in your spine for three. For two, and let's pause and hold on one little pulse here. We go down an inch, up an inch, control it for eight, seven, six, lift that chest for five, four, three, two, and one, so good. Place your hand on the riser bring slowly that right leg back in towards your left leg. So the carriage goes back to its home base, and then let's hook up that strap. I'm gonna get rid of my ball because now we get to use our box.

So grab your box. We're gonna place the box on longways, and we're gonna finish with a little back extension. So I'm gonna grab my long loops. They're on the inside of my body. I'm gonna just reach the arms forward towards the top of your box and then swing the legs on over, placing the belly and the chest on the box. Alright.

Here we go, guys. You're gonna plug in that belly. I want you to engage the legs. So they're very squeeze together. We have our hands in the long loops. I want you to bring your arms to like a goal post position plugging in that belly The back is engaged, your head's in line with your spine.

We're just gonna go for an overhead punch. We're gonna reach long. Inhale as you bend the elbows back, exhale reach. If this feels like it's too much for your shoulders, I want you to go to a yellow spring. Otherwise, we're staying on the blue, keeping the spine nice and long.

The belly pulled in, and those legs are engaged. Good. For four. For three. Good. For two. And we're gonna pause and hold on one.

Keep the arms straight. Start to tee the arms out to the side, lift the head and chest so you're in a full back extension. I want you to lift your legs so the thighs are off the box if you can. And then we go back, bend the elbows overhead punch. We go through it, teeth the arms out. Swim, reach, lift, reach more, go ahead and bend, and we go through it. Good long arms to go back. Once they're back by your hips, you're gonna lift into your extension even more. Let's do two more.

Here we go, exhale, and then inhale lift. Beautiful one more. Now, of course, we're gonna reverse. Take the arms overhead with straight arms bend at the elbows, keep reaching the arms back by your hips, find your extension, lift, lift, lift, exhale. Arms are straight overhead.

Here we go, and then inhale lift. Plug in that belly. Good. Exhale. Bend at the elbows. Reach.

The straps are there. The springs are giving you that little resistance to try to help get your upper body up into your extension. Last one, you guys, I promise, bring it back, find your extension, and then creep your fingertips so your carriages back to its home base, just let the straps go, reach your arms over the footbar, and we're swimming for ten. For nine, inhale through your nose, exhale through your mouth for seven, six, plug in your belly more, for five, and now lift higher for four, for three, for two, and one. Palms by your box, slide your legs to the floor.

I want you to just right away drape your arms over your box and give me a rounded spine, bend your knees, hang heavy. Over your legs. So just do a little bend and stretch for me. Just shaking it all out after that work. And let's finish with a pigeon stretch together. So I want you to just take your right leg.

You can use your hand, put it up on the box, bring it in, and then kind of wiggle your left foot back. So your hips are hanging off the back edge of that box, and then forward fold over your right leg. Give me a deep breath or two. You can absolutely stay up if you need to. Just finding the stretch. Good.

And just hang out here. Let it go. Let's do one or two more breaths together so that hip has time to release all the glute work we did. This is feeling really nice. After all that.

Good. Let's try your other side. Walk your upper body up and then slide that leg off again. Use your arm if you need to. Pick that leg up and then bring the knee forward. Shimmy scoot the right heel back or both of the foot back and then forward fold over your leg.

Find this stretch, melt into it, and focus on your breath. So good. You guys let it go. Give me one more breath here. Perfect. Take your time, slowly bring your upper body up. Take the foot to the floor.

Again, go back to this this time more of a flat back. I want you to hang your head through your arms, your feet are underneath your hips, bend your knees, stretch, do that two more times. And then slowly start to roll yourself all the way up. We did it. That was awesome. Thanks so much for joining me.