Quick Heat & Flow Reformer

Hey, everybody. I'm Sarah Shell, and we are gonna do a very quick full body reformer workout. We're getting everything. We're gonna it's gonna flow. It's gonna go fast. We're gonna start with some abs, but we are glute focused.

So I have my box ready to go. It's a little bit away from the reformer, so you have some space. We're gonna warm up our abs on our box. So take a seat. And I want you to scoop forward towards the front edge of your box.

Hands on your kneecaps for me. Let's take a deep breath. Let's inhale through the nose, sit up as tall as you can, and then exhale. Let's take a contraction here. Plug in the belly, scoop out the belly, tuck the tailbone under, and just round the shoulders forward, dip the chin, let it feel good, and then maybe pull on the kneecaps gently as you bring your chest forward.

Chin up. Here we go, exhale. Go through it. Contract back. Inhale. Reach it forward. Let's do one more like that. Exhale.

Inhale. Lift Little bit taller. Perfect. And then shimmy forward just a little bit more. Grab behind those legs. Contract yourself back.

We're gonna go all the way down to our box. Slow with control. Hands are gonna float right away behind the head and then walk your feet closer to your body. Here we go. We're gonna exhale right away, lift the head and chest, and then take it back. Just a little mini here.

Just a warm up exhale. We go for eight for seven. Good. Wrap that ribcage lift the chest. Four more four for three. Two, and one, we're gonna take the right leg up to tabletop.

Right away, though, we're gonna twist left elbow to right knee. Take it back. Let's alternate. We lift up. Take it down. Keep the foot away from the glute. And keep this steady pace going. Good. Let's go for four three two And one, take both legs up.

Keep them up. Head goes back. Second set, we go for eight. Seven. Scoop out that low belly, lift your chest. Good for four.

Three, two pause and hold on one, reach the left leg long. We go left elbow to right knee side to side for eight. For seven. We're at that medium pace. Five, four, three. So good. Two.

And one, hug it in. Just lift your head and chest. So use your arms. Lift your head and chest towards your legs. Give a little stretch here. And then we're gonna keep Both legs together.

We're gonna go into double legs stretch here. So keep your head and chest lifted. Reach your arms and legs away from each other, exhale. Pull it in. Inhale reach. Keep the chest lifted.

Exale reach. Let's do four more. Hold on to it. Could challenge those abs by reaching out a little bit longer. Maybe a little bit lower with the legs. Last one. Pull it in and up. Good.

Reach the legs nice and long. Hands behind your head, lift your head and chest and take a lower with the legs. Good. Only lowers as low as you can without arching your back and then lift it up. So I'm keeping my legs a little bit on the more lifted side just to keep it out of my back. So you do you go as low as you can and then exhale lift it up.

Let's do four more. Try to keep the head and chest lifted for three. For two. Last one, let's pause and hold at the bottom. Reach the arms along your sides.

Inhale through your nose and exhale through your mouth. We go inhale and exhale. And inhale. Good. Get up a little bit higher with the chest. Pump those arms. So we're really warming up the body.

Those arms are strong shoulders are down. Good. Exhale. Maybe lower the legs an inch or two. Let's do two more sets. We go inhale and exhale.

Last one, and exhale. Good. Bring it in. Good. Huck your knees into your chest. Rock yourself up. We're gonna take that box now right up against your frame and right behind your foot bar. We're gonna warm up the legs now.

So come on down to your hands and knees on your box. Give me a cat cow just to stretch out those abs quickly. Waking up the spine a little bit. Find a neutral spine here. We're gonna walk ourselves closer to our frame.

Left hand up on the footbar. Right hand is going right beside the frame of the reformer and the right knee is coming under that right hip. We're gonna hike up the left leg, find the heel to that, shoulder block that's furthest from you. We're gonna stretch it all the way out, plug in the belly and drop the shoulders down. Those arms are strong. To support you, and we're gonna keep our hip right over that knee as we bring the left knee in and pump that leg out.

In and out, that's all we're doing, but you're stabilizing yourself with your arms and your abs you're actively pulling that left knee towards the ceiling. So you're opening up that left hip to keep the knee in line with the hip in parallel to the floor. Good. So we're not shifting back into the carriage and you're not gonna shift forward onto your arms. Stay in the same position as you pump the leg. Fully extending that leg. Let's do a couple more here.

Plug in that low belly to support your back and keep your head in line with your spine. Good. Let's do two more inhale exhale. Pause and hold at this halfway point. Give me a pulse. Out an inch in an inch. Our arms are working.

Sholders are pressing down, down, down. Good. Drive that heel into the shoulder block and give me five more. Little pulses, out an inch, in an inch. Don't let the carriage come all the way in. Stop it. Push out.

Three. Two, you extend the leg all the way back on one second set. We go in. We press out. In and out. Good breathe. Fully extend, stretch behind that left knee and plug it in. For four.

For three, You got it too, and one stretch it all the way out. We're not gonna do the second set of pulses. We're just gonna bring the carriage all the way in, and we're gonna switch our legs. So left knee is gonna come down to the box left forearm is coming down. Right hand is gonna go up on that foot bar, and we're gonna open up the right hip and the right shoulder.

Plug in the belly. We're gonna extend that right leg straight out and then bring the knee towards the elbow for eight. Use the abs to help support this leg, keep the leg lifted as it comes around, stretch it nice and long. Good. We got four. That left leg is already tired because we worked it.

Now it's your supporting leg. Hang on tight. Yes. Keep the right leg straight now. Tap the floor. That hip is still open, so the leg is turned out. You're tapping and you're lifting.

Plug in that belly. And drop the shoulders down. We left. Keep that, like, nice and long and straight. Reach it out further for four. For three.

Good. Try not to dump in that left hip. Stay nice and lifted. Good. Pause and hold. We put it together. Bend.

Kick it out. Tap the floor. Lift it up. Bend, stretch. Down and up. Good. You've got a groove going.

Say on this beat we go for four. Down and up. So good three. Down and up two more. Keep your breath going and give me one more. So nice.

Good. Plug it in. Bring your knees forward. Give yourself a nice little child's pose, and we are gonna take this moment and switch our springs out. So we're gonna go to a blue spring now, take your red off, and we're gonna flip around hands towards the front edge of your box, and your knees are gonna walk back. Okay. We're placing the heel of the right hand on that shoulder block. Again, we're gonna plug in the belly, find our neutral spine and just straighten the arm for me. Get the feeling of, like, the weight with the carriage Again, we're not shifting out.

We're just simply straightening the arm without going with the carriage. We're gonna now add the leg in. So we're gonna reach the opposite leg as arm. So left leg right arm. And bend, bring it back in.

Here we go. We exhale. As you lengthen that left leg back, I want you to resist arching your back. Plug it in, reach long, and bring it back. Good. Maintaining this neutral spine.

Elbows pointing down when you bend to come in. So try not to let it hang out there. Pull it back. For three, for two, and we're gonna pause and hold on one. Keep the left leg straight, bend the right arm, and then we reach and lift. Second set.

Good. Plug in that low belly again just a reminder and lift. Squeeze that left glute for four. For three, You got it for two, and then we pause and hold on one. Now I want you to shift just slightly into that carriage and we pump and we pulse the left leg. Give me eight.

We go eight. Squeeze seven. You got it six shoulders down. Five. Plug in the belly four. Three, two, and one. So good. Bring the leggin.

Bring the carriage back to its home base. And then I want you to walk your knees forward so your feet are hanging off the edge of the block or the box, and you're gonna grab your short loop. Okay. So we're gonna do a single arm here. Your knees are underneath your hips. I want you to draw up the tops of those thighs.

So engage the legs, flex those feet, and we're gonna hinge back just slightly. Reach the left arm out, and we're gonna just row the right arm back. I want you to stay back though. Hinging back as you row. If you wanna choke up on the rope a little bit, give yourself a little bit more resistance. Do so there.

But you're squeezing those glutes to keep the hips forward and then pulling up in the tops of the thighs. Good. Let's keep it going. Elbow straight back. Trying to twist the shoulders.

So keep them square. And let's do five more. For four, plug in that belly for three. For two. And last one. Great.

Hang up that strap, and we're gonna place the box on this time. So place the box on longways, right over those shoulder blocks, and let's take a seat on your box. We're going back to abs before we do our other side. You're gonna just place your left leg in the short loop. So only the left leg, make sure that knot goes underneath your knee. And then I want you to shimmy forward.

You can grab on the backs of your legs so slowly roll yourself down. Let's bring your legs with you. Again, maybe shimmy adjusts as you get down on the box and then hands behind your head. We're gonna lift our head and chest, exhale. Pause and hold here. The right leg is gonna extend.

We're gonna twist, tap to that left knee, bring it back together. We're gonna rotate the other side. So left leg, the leg that has the strap is straightening. We're gonna come across, tap that elbow to the opposite knee, and then pull it back in. We go right leg. So this is where you have to really use that tension in the straps.

Pull your knee into your chest. And then bring it back. Now we have to hold it, lengthen, reach across, bring it back. Pull it in. Good. We go tap. Bring it back. Pull it in.

Length in the left leg. You have to go slow with control because you only have one leg in that strap. Reach a thong, go for it, and bring it in. Let's do one more on each side. And bring it in.

Length it. Twist it back. Bring it back. Grab behind the legs. Use your arms to bring your upper body towards your legs. We're gonna lengthen our legs and kind of do the same thing, but with straight legs, here we go. Hands behind your head. Right leg is gonna lower.

You gotta keep the tension. You gotta keep the leg over the hip. Lower down. We're gonna twist towards that top leg and bring it back. You're gonna slowly lower the left leg. You're gonna reach across with your upper body and then use those abs pull it up.

We go and we reach and we lift and we lift and we lower and we twist and we bring it back and lift. Good. Couple more. You got it. Resist arching that back. Keep that chest lifted.

Let's do one more on each side. Last one, lower. Twist towards that top leg and bring it back. So good. Grab behind the knees. Let's rock yourself up.

Take your foot out of that strap, and we are actually gonna go right away with the other side. So double the set, right leg in. I'm using the short loop above my knee. It's shimmy on down. Here we go second set. Hands behind your head, lift your head and chest.

Those legs are in tabletop. Let's take the left leg away first. Twist tap and bring it back. Right leg reaches this time you've got the tension on that knee. So careful.

Pull it back. We reach. We tap. Bring it back. Reach. Good. Keep your breath going. Good. Reach.

Tep. Let's do one more on each side. Reach. Tap. And last one, tap. Pull it in good. Give yourself that rest, lengthen those legs straight up.

And then hands behind your head. Here we go. Left leg goes first. We tap. Pull it up. Right leg goes. You tap.

Pull it up. Good. You're using that low belly. To bring the leg up and keep your chest lifted as you do so. Here we go. Tap and lift. Reach Let's do one more on each side.

You can do it. Here we go. Bring it back. Oh, this is no easy exercise. Been the knees. We're gonna rock ourselves up and take your leg out of that strap.

Nice work. You guys. Coming off your box. Let's hang up that strap, and we're gonna bring your box to do our other side of our glute work. I want you to put the box again right up against the frame and right behind that foot bar. We're gonna go back to our red spring and start facing the foot bar first.

So red spring on, blue off, right hand on the foot bar, and then our left hand is close to our frame, and our left knee is close to our frame, and then we're gonna hike that right leg up. Here we go. We press it out. Maybe adjust yourself Like, I need to get a little bit closer to my frame with that left knee. So I'm not so far away from my other leg. Good. So just the heel though is on that shoulder block.

Good. Plug in the belly. Keep the knee lifted as it comes in and out. It's parallel to the floor. Plug in that low belly. Good. So you're actively pressing those shoulders down. And not letting your body be pushed forward onto your arms. Right?

Also, we're not going back with the carriage, keeping ourselves nice and lifted on that left arm and knee. Good. For four, three, two, and then let's pause at that halfway point out an inch in an inch for ten, nine, eight, really drive the heel into that shoulder block, plug in that low belly, and press those arms are strong for five, four, three, two. We're gonna stretch all the way out on one nice second set in and out. Eight. Breathe seven. Six. For five.

Good. Really squeezing that right glute as you straighten the leg. Three. Two. Last one. Good. Bring it all the way in.

We're gonna switch legs. So the left knee is replacing the right knee. Right arm or forearm is going down. Left palm on the foot bar. We're gonna open up the left shoulder and the left HIP, plug in the belly, lift that leg.

Here we go. We stretch the left leg long. We bring it in knee towards the elbow, stretch it out, pull it in. For eight. Good. Seven. Six, lengthen that leg even more.

For four. For three, press those shoulders down two. And then keep the leg nice and long on one tap the floor. Big lift down and up. It's a big range of motion. You get to go all the way to the floor and then lift up.

Keep that leg turned out. And give me four more, four belly in, three, lift higher, two, squeeze. Pause and hold on one, put it together. We bend. We kick. Tap, lift. Stay at the same beat.

Here we go. We go in, out, down, and up. Keep your breath going and give me four more. For three. Good shoulders down. Press your chest away from the floor for two.

Last one. So good. Bring it down to your box. Walk your knees forward, give yourself a little child's pose, a little shake out of the glutes. While you're there, put that blue spring back on, take your red off. We're gonna flip around now.

Hands towards the top edge of your box, knees right underneath those hips. So make sure you're not too close to your arms. You wanna be nice and long in your spine, left heel of your hand on that shoulder block, and you're just gonna Test the waters again. So make sure you're not shifting out into your arm. You're sitting on top of your legs in that standing arm.

Good. Let's add in the right leg. So opposite arm is leg. We go in we kick it out. Good. Keeping the shoulder down that elbow down. And we got six more here.

Plug in that low belly to stay out of your back. For four. Good. For three, fully straighten that arm and leg for two. And then pause and hold on one. Keep the leg straight, elbow bends, leg goes to the floor, and then we squeeze in, we lift.

As you push out the arm, lift that leg for seven. Good. Low belly in. For six. For five. Whoo. For four.

Three, two, last one pause and hold, shift forward and inch or two into the carriage arm, and then squeeze and pulse that leg. We got at ten, nine, go go go lift. Seven, six, lift higher for five, for four, for three, for two, and one, bring it in. Nice work. You guys walk your knees forward so those feet are hanging off the back edge of the box, grab onto your strap, either use the short loop or right above it. You can choke up on the rope. Right arm is extended.

Engage those thighs. Here we go hinge back slightly. Pull back from there. Good. So my hamstrings are engaged because my feet are flexed. I'm hanging on to that box. My glutes are engaged and my quads.

So we're staying leaning back in that hinge but with not arching our back. Yeah. Plug in the belly and pull that elbow back. Woo. Let's do a couple more here. Keeping that collarbone nice and wide.

Let's go five. For four. For three. For two, give me one more and one. Nice work. Bring it back.

Awesome. Let's get rid of our box, and then we are gonna go back to some abs before we are done here. Let's take our red spring back on with our blue. So we're gonna have one red, one blue. And I want you to lie on back.

Come on down, shimmy away from those shoulder blocks just an inch or two. I'm gonna place actually my heels on the wooden platform, hip width apart. My toes are hanging off, but my heels are really deeply planting into that wooden platform. Arms are down by your sides. I want you to take a deep breath inhale through your nose. And on your exhale, I want you to not even roll up through your spine. I want you to hinge from your hips again, squeeze your glutes, lift into your bridge, plug in that belly, squeeze at the top, and then slowly take the tailbone straight back down to that carriage.

Now we are on that red and that blue, so you might find your carriage moving a little bit. You can have it come out an inch or two, but then try to keep it at the same spot the whole time you do these bridges down and up hinging from the hips squeeze. We got 10 for nine, eight long neck here. Press wrap those shoulder blades down your back. For seven, squeeze and lift. Five, four, three, try to keep those hip bones nice and even, two, and then pause and hold on one down an inch, up an inch, 10.

For nine. Good. Eight. Get higher. Seven. Six. Five. Wrap the rib cage plug in the belly. Four. Three.

Two, good. On one pause and hold. Now we're slowly gonna articulate through your spine, rolling through that low back, and then tailbone releases at the bottom. Perfect. Walk your feet up to your foot bar. Shimmy away from those shoulder blocks and grab your short loops. We are gonna do some abs, but we're gonna keep our head down for these.

So arms are involved, stack those palms directly above your shoulders and float your legs into tabletop. I just want you to take your arms all the way down by your sides and then inhale as you float them back to your starting point. Good. So think strong arms really pressing down through the palms. And let's do four here. For three, find that neutral spine plug in the belly.

For two, Good. And then we're gonna keep the arms down by our sides on one. I want you to actually, like, wrap your fingers around the edge of the carriage, anchor those shoulder blades into the carriage, and we're gonna do a little pelvic tilt or that rock straight up. Let's tap our toes down and then lift and rock it up. So lower abdominals is what we're focusing on, but I don't want you to flare your rib cage when your feet go down. Yeah. Anch or the back of your rib cage into the floor. And we rock up for five.

For four. For three, so good. For two, Perfect. And then we're gonna add in the arms. So arms are going up. Feed are gonna find that foot bar.

Arms are gonna go down. Left. Good. Control it. Just a little tap. They're not going long or not going low. I should say.

They're really just reaching out. And then you're gonna plant those palms into the carriage. Pelvic tilt rock straight up. For four. For three, give me two more. For two.

And one. So awesome. Take your feet to the bar, hook up those straps, and I want you to cross that right ankle over the left knee because we did so much glute work. Hug it in. Give me that figure four stretch. And just rock side to side. Good.

Let it release and then shake it out. Switch sides. Hook underneath that hamstring. Pull it in and just rock gently side to side. Nice. One more breath here. Awesome and shake it out.

Rock yourself up, and you guys are done. Thanks for joining me today.