Studio Length Reformer

Hi. I'm Danielle English, and this is your studio length reformer. I will be using a looped band today. I have the long straps preset on my reformer as well as the sitting box. Let's get started. I'm on a red and a blue spring, and we're gonna begin with some supine arms really connecting to the power center to send us into this really dynamic flow.

All the way down. I prefer my head rest up. Fingers into the loops. I'm gonna exhale slightly tuck my tail up, draw the shoulders down, and hug into my corseted waist, one leg at a time to tabletop. Big exhale sweeping the arms forward and down feeling length from the shoulder to the middle finger, inhale arms up just shy of the shoulder. As I exhale, I'm thinking of shrugging my shoulders down.

Belly button is fine. Just a slight tuck of that tail up elongates the low back along the mat, and then I feel that hold in my lowest abdominals as opposed to gripping in the hip flexors. Option start to add your chest lift curling up and forward, thinking of arcing the heart up and forward like a rainbow right to the center of the thighs, chin slightly dropped. If you're feeling good, start to add in your single leg stretch. So all these layered progressions happening here, but you are welcome to listen to your body only adding on as much as feels right to you today.

This is a great place to stay. If you would like a little extra challenge, I'm gonna start to dive under that foot bar. Little tip. Get the upper body going and then take the leg out so I know I'm already ready to support that low leg. And if that arch is your back or compromises your form. It's not worth it.

Really sink the naval find that c curve up and away from the carriage. So each time I'm trying not to rest on those shoulder blades. For a little challenge, we linger at the top. You really use that exhale to empty the lungs. Scrape the straps a little bit forward before you roll down.

Last progression, I'm gonna add a little letter l. Both legs extend starting to wake up the backs of my legs. One leg up, maybe one leg under the foot bar. You can take this whole shape above the foot bar. Adding on, I'm gonna hold it at the top, take that bottom leg, press up into the foot art, press, press, press, and then release it tabletop roll down. I'm gonna exhale, curl up, let her, l hold it, and then inhale to exhale, press up into the footbar, locking into my low my low abdominals, my obliques, and then I come all the way down.

Press, press, press. Oh, I'm feeling connected. Press, press, press. And one more. I'm gonna hold it on this side. Curle up to hold it. Little tap up into the footbar.

Release it. Little exhale press inhale exhale press, you know, you're not kicking it, but just a little pressure goes a long way and then press and hold. Give me a little crunch, little exhale scrape your fingernails towards the footbar, long arms. Four three, two, and one big inhale big burst of heat. Let's finish it, exhale press, curl up, letter l, unfurl, press into the footbar.

Curl up good little tap, press. And then hold it, little crunch, inhale, exhale, little scrunch forward. It's less about my neck. My chest goes forward. Forward, exhale four.

Three point those toes, two. And one tabletop arms up. I rest the feet on the foot bar. I am feeling connected to my waist. I like to take a little twist I'm gonna hook the loops back up onto the pegs, holding on to my pegs elbows wide, just a really nice, happy spine rotation.

So I'm just getting the stiffness out of my body. From there, I'm gonna hook my knees over the foot bar. Inhale the arms to the sky. Xhale, I'm gonna press. I'm gonna curl up all the way, feeling those abdominals I just supercharged to change my springs. I'm gonna go nice and heavy for footwork. I like all springs on for that footwork just to begin. If it feels a little heavy too and depending on your reformer, you can do all springs, maybe accept the yellow for this balance body.

I like the reds, the green, the blue, the yellow, everything on just to begin. Heels and pilates v right at the center of the foot bar. This is just gonna be one set with both feet on, but it prepares me for some single leg work. Arms long, puff up the heart, press the backs of the shoulders into the mat as we exhale drive through the heels like a nice squat pressure through the heels all the way up to the glutes. And then inhale, my glutes catch that tension at the bottom to help me press out again. Inhale, big exhale. Feeling that strong flex through my ankle, waking up the muscles running along the ankle and chin.

Palms press down to find a slight lift in the heart. And then I already feel that connection my abs. I wanna wrap them in, like, cinch tight belt as I exhale naval, a little up and into the ribs, but a little curve through my low back. I am not imprinting, not flattening. And then as those shoulder rest press down, I'm feeling that little opening across my collar bones.

On your next one, come in halfway. Think of some nice big juicy pulses push through the heels and then catch the tension glutes help you rebound from underneath. So easy to let the quads over, take this work really think three dimensionally around the leg. In our thighs active, I've got some nice juicy pumps for four, three, two, and then all the way out coming back home. I'm gonna do my little curl up again legs over the foot bar. Inhale, prepare.

Maybe you need to shift down a little bit, and then exhale. Press, curl up, use the abdominals rounding yourself up. Take off your green spring. Now prepared for some single leg, and feel free. Listen to your body. And if you're on different equipment, whatever you like for single leg footwork, I'm gonna put the toes on in Pilates v as if I'm about to do regular double leg, and then just remove right foot.

Point the toe and tap the baby toe to the front of the ankle. I've got my high lifted heel, half of Pilates v on my standing leg. I'm gonna fondue. As I press into the footbar, I'm gonna stretch that other leg up to the sky. Both legs in rotation, and then inhale. I'm going to dip and tap baby toe to the inner edge of the ankle and then unfurl. Trying to keep my heel high standing leg strong.

Inhale, and then in fondue, can you imagine both legs unfurling at the same tempo, you'll notice one wants to go faster than the other. Really think of extending the legs in the same timing. And that's a little moment from ballet bar. And then I'm gonna add on, inhale as I dip, exhale, unfurl. Stay lifted, high heel.

I'm gonna flex and lower, exhale point, sweep, fondue. Come in. Exhale unfurl. Inhale flex. And point. Come back in. I'm gonna add on again, building a little coordinated moment here, flex and lower point sweep.

Now calf raise flex both feet, press to rise, come all the way in. Two more like that. All three of those fondue, leg sweep, inhale down, exhale up, flex lower, point press, come all the way in. Last one. Flex.

Point, do that again. Just the calf raise flex. Point. If you're feeling a little stiff, a little sticky, you can always assist that top leg by holding on right behind the hamstring. I'm gonna try and go no hands for four. Three.

Two. And one, can you come up, stay at both feet, feel pointed, calf raise on standing leg, press through the palms, draw me a small circle on the ceiling. Little inhale, exhale, hugging the waist and minimal movement of the pelvis. So sometimes this can be a really dynamic large circle. This one's pretty small. Think of exhaling the abs in from all sides, baby circle, and then reverses, holding that calf raise, pushing down through the ball of the foot to lengthen from hip to heel.

Last four, three, two, and one, I'm gonna come in just for a moment to allow my feet to rotate to parallel, push back out, take the calf stretch, tendon stretch, pull, you're working like that knee a little out to the ribs and just sink for a moment. Take a big breath and think of reaching the heel down until you feel that space from the front of the hip all the way through that standing support leg. Second side, as I come in, I'm gonna measure out my feet as if I was about to do footwork toes on Pilates v, and then really secure that ankle, that calf on your standing leg, other leg. Baby toe to the inner edge of the ankle. So it's like a little tap, and I'm using my rotation on my exhale fondue, can you unfurl the legs coordinated in the same tempo and then inhale resist on the way in? Exhale.

Heavy pelvis trying not to favor either side. And as that leg goes up, we try and spiral the inner thigh towards the face, towards the face. And it's okay if your legs a little bent, you're doing your best. As I mentioned before, if you need a little assist, you can always grab behind the hamstring. So we're creating strength and length in this first part of class.

Then I'm gonna add on flex and lower. I keep my high heels standingly, exhale brush point, inhale return. Flex and then brush and then in. Whoo. Your funky little foot flex on the way down point on the way up, and then fondue point adding on. Yes. I take my leg sweep flex down. Brush point hold at one calf raise, two feet flex, two feet think appointing to rise up, fondue tap baby toe to ankle, and then flex lower, brush point calf raise down, up all the way in.

Last one, flex lower inhale, exhale, but rush point, just the calf raise down up. Inhale, big exhale. Folilex, grab the leg if you need. I'm gonna try and create that length a little more rotation if I lost it. Four, three, strong straight standing leg pull up on that kneecap too.

And then hold it, heel lifted calf raise pointed, toe, inhale, cross center, exhale small circle on the ceiling. Little circle, hug under the waist. Think if this is abdominal work, trying to mitigate any rocking through the pelvis. Little stirring that hip socket is nice and then reverse it inhale exhale. Fighting for my life with that calf raise for three.

Two, one, let everything come in, parallel the feet, push out one last time, lower your standing heel, grab your shin guide that knee a little up, a little over to the outside of the ribs, and just take a little suspended stretch here for calf, Achilles's tendon arch of the foot. Think of reaching the heel actively down and under the foot bar until you feel that just subtle pull through the front of the hip, space at the front of the pelvis is so nice. And then two feet find the footbar. I'm gonna lift my heels. I'm gonna bend my knees.

I'm gonna come all the way home. And this time, I'm gonna dismount. I'm gonna kind of rock up and over to the side. As I come up, I'm getting ready to put the box on. So walk on back, grab your sitting box wherever it is.

I'm putting it on short ways in front of the shoulder rests. And then my spring's gonna come to a high yellow. I like this high yellow, and we're gonna be flowing with it. For a little while. I'll always give you some spring options, but I'm going to be on that high yellow for just a little extra. Hands come shoulder width to that foot bar.

I my feet are flat right up against that front edge of the carriage. So even though the box is on, I'm not really gonna touch it. Now I'm gonna crisscross my feet. So I'm gonna pull my right foot and left foot comes up and over, toes turn all the way to the edge of the reform or my heels to the wall behind me. So pelvis is twisted.

And then I'm gonna inhale start to lower down. I had a sneaky red spring on. There we go. Hi, yellow. And he'll roll onto the edges of the feet. I'm gonna think of hiking as I lift my bottom ribs up, seal my footprints and push my palms down, scrunching my waist and opening that opposite side.

Feels really nice inhale. You can do regular yellow, even lighter spring makes this more challenging. If you're looking for a little more support today in your movement, go to a single blue. I try and drop the head. I treat it like a handstand.

So in order to find the lift of that bottom waist, tummy up and in, I'm pressing down through palms. Micro bend the elbows, so I'm really feeling the support and the muscles. And then one more. Next time you come out to that plank, I want you to rise up onto the balls of the feet. The heels are high.

Now bend the knees, tuck the tail and think of scooping the knees towards your elbow, inhale send it back out. Shoulder blades wide across the back. I'm very twisted in that waist with those feet a little criss crossed. And instead of lifting the tail and just creasing my hips, a lot of hip flexor. I don't feel much of my low abs.

I'm actually trying to tuck curl round and wrap myself into this little ball. So then I really feel the scrunch of flow abdominals away from my leggings. One more. I'm gonna push out. Hips are gonna dip a little down to the spring, little lift. Think of a little twist down with the pelvis, almost like a little snake twist, and then just baby pike it up.

Almost like reverse pike down small lift, inhale, little twist, exhale small lift. On your last one, pull the carriage in, lower the heels come back to parallel. One more set, feet parallel, lower back to your plank, slightly tuck the tail, draw the navel up and in. I'm gonna take my right leg, knee to elbow, trying to connect, legs a little turned out like frog leg. Now exhale, press through the hands, try and pike, keeping that knee to elbow connection, and he'll lower back down. Oh, yeah. This one gets it going, exhale.

Carriage may not come all the way into the stopper. You do your best arms down, abs up, push push knee to elbow, knee to tricep, Not here long. Give me three. And two. Last one. And then I'm gonna set my feet down having a very nice seat, maybe a little shake out for the wrists. I'm feeling hot. I'm gonna turn towards you, making sure my head rest is all the way down flat.

Coming into a plie position. Now one foot on the headrest, one foot on the carriage, I'm gonna stay on this high yellow. I think it's like the sweet spot for all this work. Now as we get into some upper body, you know yellow will be a little bit lighter. Blue spring a little heavier. So whatever you're craving, I'm gonna take the strap into my footbar hand, press the knees the thighs open, and it's really nice plie c sitting position, but it's active. So I'm gonna try and rotate from the hips sit up tall.

Hand to hip. So I exhale, I'm gonna draw my sword. Feeling really vertical for the first time. Proud spine, I feel tall, but my waist is so activated from all that good work leading up till now. Pressing down through the feet, chest is proud. You're always welcome to stay here for the challenge.

See if you can do this without the hand, shift the weight into the feet, exhale root down and start to stand up as you draw the sword, baby bend in the knees, calves hug into the box, and then I'm gonna slowly plie without leaning forward. So as I exhale, I keep a little tuck in the tail, zip up from pubic bone to the ribs, shoulders down, proud chest, and then I'm gonna slowly plie. So it's the difference of keeping the spine straight. It's a little more challenging. I have to work a little more rotation into those hips.

If you need a little assist here, your balance feels wobbly, take that hinge. It looks like this chest forward tailback. It's a little friendlier. It's much more challenging right here to think of sliding down the wall. Keep a little tuck on that pelvis. And then root into the feet. I've got some weight in the heels and the balls of my feet.

Go for one more. Feeling that foundation from bottom to top. Now bring your elbow into your waist right to the side seam of your shirt and then exhale small rotation. So I'm not down in that plea just a micro bend in the knees. I'm trying to maintain a little tuck of pelvis. I think of spreading open the collarbone, roll the shoulder back and working that rotation for posterior deltoid, helping posture, It's small, but it's mighty again.

One yellow is a little friendlier. All of a sudden, that high yellow that I'm on feels pretty heavy. Blue, if you wanna go for it, it's a good challenge for Three, try not to twist the waist, make that little back of the shoulder, do it on its own, rotate her cuff support, hold it like a little handshake. Can you go up down, keep the carriage still? The chest proud. Baby bend the knees, tuck the tail. You're breathing.

Five, four, three, two, and one, let it go. I'm gonna switch hands. Little shake out there. Little hug a tree. Get your hug a tree go and feel that wrap.

It's not huge. It's not super heavy. Find your balance, start to add your plie, hug a tree, and then open. Coordinate it with that plie try not to lean forward. Yeah. It'll feel pretty light, but now we're gonna add on exhale interlace the fingers flow into a twist as you rotate, keep pressing that opposite thigh back. Don't let that leg rotate in.

So as I spiral, I'm thinking right thigh back, my chest goes to the left, and then I'm center, high stand up. A exhale hug a tree flow into your twist. Smaller than you think. We're trying not to take the hips with us. We're trying not to take the knee into the box. That means you've lost it. So give me that nice open plie, two more.

Binding in the waist. Waste is a little wet towel. Get a little more water out of it. Now come to setter. Hold your beach ball.

I exhale. Hold your play. I as arms go up. It's like I'm pulling the zipper up my hoodie, zip up the jacket, bring it down. As my hands go up, my shoulders are gonna shrug down, and maybe, oh, my plie can get a little lower. I'm sure it can, exhale.

Can always go lower for Three, thighs feel some heat, inner thighs, press back, two. Sholders down, proud chest. Come back to your hug a tree. Just hold it. Little down. Little up with the legs.

You want a little spice? Pop that heel on the carriage high, and then maybe get a little lower. Make it small, high heel, little pulse. Inhale, exhale, six, five, four, three, two, one, heel down. Standing up slowly, let the arms go, always dock yourself carefully.

I'm gonna help myself to the box, swing my footbar leg up and over, and I'm gonna shift closest to this edge of the machine. I'm gonna switch hands. So it's my left hand, and I, as I'm facing the back of the space, facing the risers, it's my left hip up against the edge of the box, and I wanna be off center. So I'm gonna bring myself a little past the headrest, And then my bottom arm is gonna find that carriage very safely wrapping my fingers, chest faces the back of the machine, tuck your tail and find your c curve. Start with a little bicep curl. My elbows on a little shelf.

Exale. Been in. And as I go for that bicep curl, again, it's not the heaviest thing in the world. It's because we're integrating so much full body into this flow today that my springs are a little lighter. But if you want some heavy lifting within all this coordinated full body work, again, that blue spring will surprise you with how kinda heavy it feels.

So if this feels good, I'm gonna start to bring my legs up to tabletop. I'm gonna test my balance. Every exhale shoulders down, open collarbone, scoop that tail. Little bit of a teaser here with my hand back on the carriage. Really inspired by the Wounded chair here. So this is kind of like the chair portion of class on that reformer.

We're gonna add on. So moving slowly, I'm gonna start with that curl. I'm gonna start by crossing my leg closest to the headrest up and over. So now I've got little crisscross ankles. Inhale, prepare, exhale, stretch the legs roll onto your bottom hip, sideline, zip up your inner thighs, and reach, reach, reach overhead. Can you gaze out over your foot bar? Little bend in that bottom elbow, And then I'm gonna let that strap help me up as I inhale, arm up, roll back onto my back of the pelvis, legs go up, up, up, let the length really extend through elbow, through inner thighs, through big toes.

And you can always keep the knees a little bent. If you're a little stiffer, feel free. I'm gonna cross that headrest foot up and over, start again. I'm gonna roll onto my hip, side lying. I zip up inner thighs, I find my balance as I reach, reach, reach, legs feel lifted, and I find all that space in my top waist, tight in the bottom, little bend in that bottom elbow, but then it lengthens as I follow the strap up, roll back where you came from, find that teaser, and again, exhale. Push into the strap, find that stretch, all that length from middle finger to tail to big toes, and then inhale push down through bottom hand, lift through top arm. Belly, and then find the lift of the chest. Option. Challenge yourself.

Maybe we take that back hand away. Yes. And then we go again. Two more. Slow as your friend. This is a big transition.

The way back up. I find my teaser, legs are crossed. I push into the strap for a little support. Maybe the back hand can lift. Glass one, exhale. Bent over twist. Inhale.

Up. Up. Can we hold it? Bottom hand, maybe take it away for four, three. Naval down chest up two. And one, I'm gonna lower my feet. Oh, coming back in. I'm gonna take that strap now as I turn quadruped, but my knees are up on the box.

So I'm gonna take the strap. It's my right foot. And then as I come up onto my knees, I don't wanna lose that strap. So however you need to keep it there, I'm gonna walk my hands down over the front edge of the carriage, knees, hip width, micro bend the elbows, and think of a scorpion tail. I'm gonna bring tension into the rope, so I don't start down here.

I already want a lift and a bend my rope feels taut. I wanna creep the carriage a little away from the stopper. Right from there, I'm gonna squeeze my glute and think of hinging in the hip. That scorpion tails coming up and behind me, toe to the back of the head. Inhale, I'm hinging from the hip to lower down. And for the challenge, try to keep it away from the stopper. That is a tough one. XL, squeeze the glute, lift that whole shape and then inhale bring it down.

So it's like my knee is frozen. I'm wrapping my right hip down and squeezing from the base of the seat. Pressing into the palm's abs drop, neck just neutral, I'm gazing down towards my gear bar, and I am sweating, exhale. Two more like this scorpion from the hip. You're gonna hold it at the top, exhale squeeze the glute, bring that toe up, and over now pause, lengthen from the knee, boop, and then curl the toe to the back of the head, inhale open the back of the knee.

Try not to let your thigh bone drop. So keep the lift. It's like my knee is up on a shelf. And it's small, but it's mighty. You try not to let that carriage dock.

Little up and in. Four. Oh, posterior chain, exhale. Three. Two. And one, give it all you've got. Slowly, let the knee come to the box. We're gonna reset.

Don't let that strap drop off your foot. Gonna get a little wiggle, a little shake. And then this time, I'm gonna step my non strap foot to the headrest with a bent knee. I wanna make sure the ball of my foot and my, like, pretty much my heel as well has somewhere to go. Ben both knees. I'm gonna take that strapped leg back up into the air a little bit bent.

Think of starting bent, inhale prepare. Almost like how we did in the warm up, that double a pain. Can you straighten both legs at the same time? Exhale, standing heel down, big toe up, big ponchet, little arabesque ponchet, and then inhale, bend the knees, slow, slow, slow. Can you keep a little tension in your strap? Maybe you tap your knee to the box and then exhale standing like straightens? Top leg straightens. Slow, slow on the way down.

That's the hard part. You just wanna crash that landing, try and keep the control, and then extend. Hold it for one Mississippi at the top for a little extra challenge. I'm allowing my hip to open a little to the side. Just like that Arabic variation with hands on the footbar, kinda like elephant.

If you go from elephant to Arabic, sometimes we let that hip open. So I am one more. Little bend, and then think both legs unfurl. A little Devela pey, ponche. Hold it. Straight legs.

Squeeze into the outer edge of the tush. Give me a lift. Whatever you can give me into that strap. Exale the ribs up, press into the palms, and I've got a soft bend in the elbows. No attention in the neck.

That's the hard part. Big exhales. Five. Four. Three, two, and one, go for it.

Go for it. Lift. Lift. Lift. Lift. Lift. Lift. And then slow. Bend both knees. Oh my goodness. Coming to the box with both knees will go right in the second side of that. While it's fresh in your brain, I know it's like, what's happening? A lot.

A lot. Take that strap on your other foot coming on to the edge of the carriage. I try and keep that tension in my strap. I walk my knees back a little bit. Think knees under hip creases.

Back wants to arch, give a slight tuck to the tail ribs up and in. I'm gonna lift that whole shape up, finding that nice tension in the rope, a little bend in the knee, and then I think of squeezing my glute, lift that whole shape from the hip crease, inhale float it down. Can you stay away from the stopper, exhale? Inhale. Hips wanna twist in this moment, try and keep them square to the ground. So I'm thinking, for me, it's my left hip, that strap leg, I'm gonna roll it a little towards my box, and that scorpion tail is coming up from the hip.

So open across the hip bone. Squeeze the glute think toe to the back of the head. Two more. And then on the next one, can you stay lifted? Me is up on a high shelf. Now curl the heel to the back of the head.

Open it a little bit. It's this little hamstring curl. And I still like to point my foot, but if it feels better to you to flex, great. Drag that heel into the back of the head. Both feel good. Both help me really find that posterior chain. Little up and in for four. Three. Two.

And one, take a moment, both knees to the box safety first. Rest on your strap knee so you can get your standing foot settled. Standing foot settled. You can always leave that knee on the box. Your ponche will just be a little limited.

I'm gonna go for the standing. Hover both knees in a bent position. I like to rest my standing knee right up against the box and shift that weight back into my arms, pushing down through the palms, abs scoop inhale. As I exhale, I'm gonna start to stretch, unfurl, find my split, my ponche, squeeze hold one, two, and then bring it down slow, slow. Slow. Yeah. And that time I did crash that carriage in. So I'm gonna try and take my time on that landing. Slow as I bend both.

Keep a little tension in the strap for max challenge. Yeah. That one was better. Excellent. Head down leg up and then slow. It's so tempting to whip it up with momentum. Really think muscles fire, unfurl.

Find that split. And then bending the knees, control your descent. Three. Adding a little rotation in the waist, my hips go a little to the left. My leg has definitely turned out. Two.

Give me what you got. Hold that last one, exhale. Panchet, head fall. Split the legs. Can you hold it down an inch straight leg up an inch. Point the foot, squeeze the outer diamond of the seat.

Exhale five. Four three Two. Exhale. One. Whoo. And then all the way. Back to the box.

Coming in slow. Oh, yeah. Needs to the box. I'm gonna take that strap, and now carefully turn around having a seat, but we go right back into that teaser moment. It's a little bit of a teaser, and then I'm thinking as if I'm on the wounded chair with my hand back on the pedal. So bringing that hand that free hand back, I now have the strap in my right hand, and then really important, you wanna make sure you have space on your box.

So I'm gonna scoot my hips over until I'm almost past the headrest with both hips. And then I'm gonna square myself off feet rest just a little bit on the headrest so I can get centered. I was upside down for a while, so you may feel that little bit of head rush, get your bearings, tuck the tail. Let's micro bend that back arm think I was locked out. So giving me a little micro bend there bicep curl. By second side, that high yellow doesn't feel so light.

I exhale abs in collar bones stay open. If that goes well, meet me in tabletop. Starting to feel that c curve again, really rounded spine. Minimal movement in pelvis and legs, two more. And then I'm gonna pause my leg closest to the headrest, boop up and over a little crisscross big inhale.

So I exhale, I start to think, abs draw, and I roll my pelvis, then I start to feel the length. Push down into the bottom hand and feel that reach reach reach. Maybe you can gaze out over that foot bar. I'm gonna dodge the risers with those toes and then inhale follow the rope, push down through bottom hand. Lifting up open chest. Maybe we start to take that balance, bottom hand off, reaching.

Give me a little more length before you put it back down. And then overhead, roll, twist, gaze, tighten the tummy, push down through bottom hand, feel the sink of the naval to find the up of the legs, the heart, fingers reach, backhand comes off. Two more. Zipping up inner thighs. Super powerful connection there is you think upper inner thighs squeeze even more so than the ankles. It'll help you feel more stable.

Last one. See if we can find that hold, whether knees are bent or straight, whether your hand is down, or lift it, hold, inhale exhale four three two, and one. I'm gonna lower the feet. Bring that strap into my other hand quarter turn. We go back to our arms. Opening that stance, one foot on the headrest, one on the carriage, and I want my feet in front of me. So shimmy those hips pretty generously back so that the knees can open.

I'm sorry. I'm gonna pass that hand to my footbar hand. We're gonna go to that draw the sword. So now I'm gonna pull to then push the knuckles up and out on that angle, and he'll bring it down. Stacked spine, shoulders down, proud chest. And remember, you can live here.

This whole arm series, you are welcome to sit and plie on that box still working posture. I'm gonna try without my hand to shift the weight into the legs. Pressing down through those feet, little tuck in the tail, bend the knees, just a little at the top, draw that sword. And then as I plie, no hinge forward, can I slide down the wall? And then root into the feet, get a little stronger in those glutes as I unfurl, and then inhale slide it down. Both thighs, press back a little bit, tail slightly tucked, exhale. Inhale.

When you're standing, kneeling, balancing, slow as your friend. So try not to muscle this with momentum, really feel the foundation through the feet. The work around the pelvis to keep the tail just slightly dropped. Last two. And I'm gonna come up to stand little in my tail, my abs feel firm, calves hug into the box, bring the elbow into the side of the waist. Inhale, little exhale as you rotate.

If you get stuck, you can always boost the rope with that free hand. I like to use my other hand to kinda roll my shoulder back. It's a nice tactile cue, to get me into position to find this rotation right from the back of the shoulder. ARM makes a little right angle, and instead of pulling up on the rope, I'm trying to squeeze my bicep in and then pull out to the foot bar. Little inhale, exhale twist. Small, but mighty so much benefit.

You may feel that stretch across the clavicle opening tight muscles of chest. Little rotation for three. Two. Help and combat all those hours on your phone. Hold it. Up down, like a little robot handshake.

I try and bring the knuckles right in front of my elbow. Carriage stays still. I go up, down. Keep the rotation. Caller bones open for four. Three, two.

One now switch hands. I'm gonna open starting with a little tension in my rope. So trying to pull the carriage a little away from the stopper. Little plie, hug a tree. Starts off kind of light, not a ton of movement in that arm with the strap. Just finding my second plie thies, press back.

Tail tries to point a little bit down to the box. And then on the next one, add in that twist. I'm gonna interlace my fingers flow into my rotation pressing my opposite thigh back so it doesn't chase me. I'm an action figure right at the waist. I've got that little twisty midsection and then come back up, trying not to disrupt pelvis or thighs, thighs, press back, tuck the tail. Small twist focused to my waist.

Thuri. Think of the strap saying at the center of the chest, this is more about your abdominals pivoting your spine. One more, stay in your plie, twist, come to center, shoulder shrug down, pull the zipper up the jacket, and he'll bring it down. Can I get a little lower? Yeah. I usually can.

In hell as we come down, exhale, challenge yourself. Find that low plie where it's a little unpleasant, maybe a little uncomfortable. Fourth, shoulders down, proud chest. It's like a little lift of your sternum. I think of a little flagpole running up my shoulder blades.

One more. Hold the beach ball right in front of the chest, shoulders, down elbows lift, little pulse of the legs, feeling spicy, pop that carriage heel, little up, down, carriage doesn't move. Can get a little lower, make it a little smaller. Six five, four, three, two, one, heel, down, stand up, relax the arms, come in safely, help yourself all the way down. Swing your legs around to the foot bar.

That strap goes back to the peg. Second set of planking. Hands to the footbar, almost done with this big old flow. Feed come close to the front edge. I'm gonna cross this time.

It's right foot over left, toes towards the left heels to the right I press out. I find my plank, hips waist very twisted, exhale flat, feet push down through the palms, abs draw up and in, and then inhale as I lower back down, I think heart shines forward over the foot bar. I'm on the knife edge of my feet, and then as I press down through the palms, flat footprints, I try and drag that carriage into dock. Again, feel free to play with your springs. One blue offers more support. One yellow would be even lighter than this.

But with all that other work we've been doing, it really compounds. So I'm very happy, but still challenged on my high yellow up on that button row. On your next one, come into your plank, rise high on the balls of the feet pop them up, stiletto heels, exhale tuck and curl. So really get that roundness into the back. So I'm changing that shape of my pelvis and my low back. So then I know I'm using my lowest transverse abdominals.

Not just gripping in the hip flexors, exhale scoop the knee in towards elbow. Two more. Coming to straight legs. We hold it. Think of that little snake of the hip down and twist, and then exhale baby pike, a little dip. It's like a negative for that hip, and then exhale small lift, and then a little twist, bring it up. Little twist.

Bring it up. Three, two. One, let the heels lower come in, square off the feet. Final set, come back into your plank, high on the balls of the feet, chest forward, shoulders down, tuck the tail abs up and in. Turn out now. It's my left leg, left knee to left elbow, turned out like frog, pike exhale push down into the arms, drop the head knee kisses to the tricep and he'll lower down. So use that pressure and pushing my knee into my tricep as I scoop that belly, maybe dock the carriage, maybe a dome.

But feel the down of the arms, the up of the tummy, keeping that connection. These can be baby pikes. It's hard. XL three. Two.

Last one. Touch touch touch need a tricep. And then I'm gonna take a little seat. Oh my goodness. Little shake out here.

I'm gonna add a red spring. So I'm just gonna leave my high yellow. I added a red. Footbar from this middle upright position, I'm gonna swing it all the way down and forward. And now I'm gonna step into my band.

So you can always opt no band. I'm gonna bring it up above the knees. Coming into a box bridge. So I really like this variation. Very focused. Gets the work done.

I'm gonna open my feet out to the corners of that foot bar, and then I help myself up onto the box. And you wanna make sure that you're far enough down that the head can be supported. You can always bring hands behind the head for a little more support. I'm gonna reach my arms up. Thies, press out knees over ankles, and I've got the arches and the heels on that foot bar. So feel free. You just drop your hips down until you're set. Make sure the head is supported.

No strain in the neck, but we get this drop of middle to lower back and pelvis off the box, which I love. It's kinda giving me this like semi circle vibe. In help prepare, I'm gonna exhale squeeze the glutes, tuck the tail up, and try and keep that carriage still. If you want extra challenge, just do the single red. Inhale as I go down, and then I'm thinking exhale tail up, abs in, draw the ribs together, squeeze the glutes at the top. My band is thick and heavy.

It's trying to push me in. So I'm gonna think of pressing out knees over ankles the whole time. Exhale, lift hold it, two pulses on your band, out, out, inhale, dip it down. Let that back, like, really almost arch, and then curl it back up, two pulses, out, out, inhale down, exhale lift, out, out. Inhale down. Tight in those abs.

Every time the hips go up, I'm using my exhale to draw in power center shoulders down. Feels like I'm scooping that tailbone up. Two pulses on your band. On the next one, can you stay lifted? Two pulses on your band out.

Out. Pulse. Pulse. Pulse those hips feel like they're pressing up try not to drop as we find this effort into the band. Four, three, to hold it, little squeeze as glute squeeze. Little pulse stamp down through arches and heels. Keep the band spread wide.

Six, five, four, three, two, lift and hold. I'm gonna push the carriage out. Allow it to move. I keep a little bend in the knees and then think of lifting as I come home hamstring curl pull hips to heels. Push it out.

Bring it in. I keep a little width on that band, so it's like hamstring curl, tail to heels, press out, out, out, abs are firm. And then I'm gonna add on once the carriage is in one big hinge, inhaled down, exhale up, and then push into the heels out and hold it one down, inhale, exhale lift, push it out, and then pull yourself back in. And then inhale down, exhale lift out and in. Inhale down, exhale lift.

Last one, pull it in. Can you hold it here? Just the right leg on your band, out. Out single windshield wiper, tight waist. Try not to move the pelvis. Three. Two, press and hold it in out left leg. Squeeze the glutes up.

Wrap the waist in. Three, two, both legs in out. In out. Squeeze the glutes up from under. Four, three, two, press and hold, hips go down, up an inch, down, up an inch, six, five.

Final, fourth, three, two, and one. And then I'm gonna lower the hips down finding myself coming up, bring your feet to parallel. Hold on to your foot bar, and think of this little monkey moment. I'm gonna push through my feet, stretch the legs, and take a forward fold. Using the foot bar tail back, I can bend my elbows, get a little more stretch. Just taking the legs in the back in the opposite direction. Exhale, bend the knees, scoop the tail underneath you round through that ball shape, and then come up feeling a little refreshed after all that work. I'm gonna dismount.

You can keep the band on because we are going into some sideline and some hip and glute work. But for me, I like full range of motion. I'm gonna ditch the band. I feel very satisfied with that work. But for extra challenge, if you wanna get after it, leave the band on.

I'm gonna ditch my box, walk it to the back of the space, just dropping it off, clearing our carriage. Spring, I'm gonna stay on that high yellow. I'm gonna remove the red I had for my box bridge. And again, if you want heavier lifting, go for that blue spring. Had rest is flat so that I can find a forearm position here on the carriage with my hips, my spine a little towards the back edge of the carriage so I can bring the strap closest to my face, boop onto my top foot.

Gonna strap up. I'm gonna find my forearm position, and I like to have my elbow on the carriage. My hand comes through to hold the peg. If you're a shorter body, you can fully be in front of the shoulder blocks. Just make sure the shoulder isn't pushing towards the back of the machine. Thanks shoulder down, arm pit lifted, hips stacked for a little more support.

We can always rest the top hand. I'm gonna inhale start with a sweep. I'm gonna keep the leg long as I go forward and then exhale shoulders down, feel that lift in the bottom waist. Trying to lengthen my top hip a little down to the foot bar. Inhale, and then exhale sweep it back.

And again, this high yellow is fairly light, but the challenge comes in maintaining the lift and maintaining the forearm side plank. The posture is really part of the work here trying to keep that shoulder so far away from the ear. And it really feels nice to move the legs in such a large dynamic range of motion. After that flow where we were very, like, up on top of the box, up on top of the carriage. Now I'm really grounded, and I'm taking this nice long movement.

On my next one, sweep it back. I'm gonna pause right towards the corner of the foot, our big march, and then exhale Press it back. Inhale as I bend, exhale push through the heel nice, long stretch squeezing the glute. As my leg gets longer, I exhale. I think of my waist getting narrower, arm pit picks me up a little. I'm trying to shrug that bottom shoulder down.

32. Next time the leg is straight point, the foot bringing a little forward small circles. Give me a little movement in that carriage. But stability in that pelvis, I'm gonna bring hand to hip for the challenge. If you need support, shoulder block, or carriage, great place to be. Three.

Two. And one reverse it little back up and around light spring. You've gotta do a little more work to support. Little circle, round and back. Up. I'm trying to stay up at hip bone height.

Three, two, one. I'm gonna bring it in right when I start to fatigue. We're gonna hit a little deeper, but I'm gonna bring the loop up above my knee. Transitioning into quadruped. I have my knees under my hip creases, my elbow down on the carriage, this hand again, carriage or shoulder block. And I'm gonna start now with that leg going into a fire hydrant. My hips twist a little to towards my strap.

Tuck the tail, shift that weight into your bottom knee, and just give yourself a little lift. Almost looks like a froggy leg. And then as I lift, I'm gonna try and pretty much keep that carriage still. So it helps me move a little slower. Shoulders shrugged down, so I feel firm in my bottom armpit but long in the neck, finding this really nice rotation lateral lift with a little twist, a little turnout on the next one, can you keep it lifted? Now go for that froggy leg extend, press through the heel, squeeze the glute, squeeze, squeeze, squeeze, squeeze open the hip, inhale, think knee up and in right to the back of that tricep and then exhale.

Playing on some of the shapes we've already found in class today, that knee to elbow pike, that ponche, that arabesque all the way up on the box, layering it on now here with a little bit of this forearm plank. The straps a little closer to my center of gravity so I can control it a little more on this late spring, but I am feeling that fatigue in my rotators, my glute medius, really sneaky oblique work here too. Next time, like a straight point the foot, can you keep it lifted as it goes inhale out out out out, exhale, I'm gonna sweep it back. So allow the head to move here. I like to turn, look at my foot, make sure it's not dropping, not dropping, get higher, get higher. Oh, there's my waist. And then exhale, sweep it back. My head returns to the headrest.

So again, light spring, because I want you to fire and find all of this large range of motion, but feel free to go heavier. It's much harder. 30. Two. Can we keep it to the side? Give me a little up, down, up down, up down, exhale five. Four, three. Two, and one, bend the knee, bring it all the way down. I feel that seat.

I'm gonna take a little side sit to get the leg all the way out of the strap. And then a little intermission here. I'm gonna quarter turn face the back of the machine, open up my posture a little bit before that second set of essentially forearm planking where it's really closing off my chest. I'm gonna cross the ropes, criss cross, bring the loops to the elbows. My toes hook over the back edge of the carriage, and then I'm gonna squeeze the glutes slightly tuck the tail.

Engage the abs, the c, proud chest. As I exhale, I'm gonna open back for a little rhomboid action, inhale return, exhale. This feels fairly light. Again, blue spring or even red. If you really want some heavy weight lifting here between that lower body focus, go for it.

I'm just flowing. It's just a nice little reset, but feel free to take those springs heavier. I'm thinking about my whole posture, hips, press a little forward, tailbone points down. I exhale waist draws in. Feeling like I'm trying to squeeze a pencil right between my shoulder blades.

The movement lives in the upper back And if you're feeling a little tight in the neck, elbows come down slightly. On the next one, can you press back? Hold it. Take those elbows down a little bit, up a little bit. I want my elbows out of my peripheral vision. So they're pretty far back. I think of pressing the backs of my shoulders to the wall behind me.

Carriage doesn't move, fight for that stability, really working into the muscle backpack, super charging it, three, two, And then pause, like you're waving slow, open, expand those arms, and then bring the hands back in. I think elbows back a little up and out, up and out. I keep that little bit of work right between those shoulder blades. Up and out. Pressing the elbows back if they traveled forward. On your next one, expand the arms, baby bend the elbows.

Think of a little circle of the hands, down forward, up and back. Trying to get those arms out of your peripheral vision for a split second. So give them a little side eye and then try and lose your arms and your vision. That'll keep you honest, pressing back to the foot bar. Reversive, back up and forward. Now that light spring doesn't feel so light.

Really trying to find movement in the carriage, space in the neck, this porter bra, carrying the arms really connected to the back for Three. Two. And one, can you hold it, press back. Hold. Hold a little further back. Four, abs in, proud chest, baby bend the elbows. You're breathing for three.

Two, one. Oh, yeah. So connected to that back body backs of the shoulders. I'm gonna take it into side lying for that final set. As I flip over, I have the strap for my other side. I wiggle the hips the seat, the spine back. I like my elbow on the carriage, and then I hold the peg, but feel free to adjust further down the carriages for more petite bodies, long bodies. You will probably want to shift those hips down, but keep that elbow far away.

So there's lots of length in the torso. Body wants to sink down. I'm gonna find the lift. I'm gonna stretch the leg long, stacking the hips, little tuck in the tail to lengthen the low back and give me access to these low abs. Inhale that leg straightforward. Exhale.

Sweet. The waist hugs in, I squeeze the glute. Inhale. Trying to keep the leg lifted, exhale as we bring it back. Inhale. Don't drop. Don't drop. Exhale shoulders down.

Open collar bones. Light Spring, but it's all about the posture. Again, you can add a band. You can go heavier. You can do both.

Some people love this with a band on a blue or even a red spring. But keeping in mind all the other work we've done today in this class, lighter doesn't mean easier. Flex the foot. Go for that big pump. March and trying to track the rope right through the center of the shin and the knee so I know I'm parallel. And I'm trying to reach that top hip long, keeping the cinch of my bottom waist. Hand of the carriage for a little support.

Maybe it comes away, challenging yourself, trying to find that squeeze right into the seam of the seat, push push push and then don't come in until you feel that squeeze. Last two. And one point the foot, come about forward to the corner of that foot, or give me some circles. In hell, exhale, I'm gonna test my balance here top hand away. Bottom shoulder shrugs down.

Arm pit feels lifted and tight. Three, two, One, can you reverse it? Baby circles, but get a little movement in that carriage. Move your spring. Really pull on it. Exhale three.

Oh, yeah. Two. And one, bend it in. Let yourself have a brief intermission before we slide that strap all the way above the knee. Quarter turn, I'm back in my quadruped really getting this nice mix of abdominals and glutes. It's like planking. Mixed in with the seat work. I'm gonna shift that bottom knee a little closer to center so I can get heavy in that not strapped leg, rotate the hips, tuck the tail, hydrant.

I'm gonna lift and lower. Trying to keep the spring tension. Pretty consistent trying not to move the carriage. If it wanders a little bit, that's okay, but think of trying to find that lift up and out, keeping that tension in your rope. Three getting you prepared for this froggy too.

Now stay lifted, rotate the hips, little tuck in the tail with a flex foot. I'm gonna stamp that heel up and away, squeezing into the outer edge of that seat, and then inhale, use your waist, head, looks, can you scrunch the knee to the back of the tricep and then find the headrest, push the heel back and away. Inhale, lift it up. Strong waist. Press it away.

Inhale turnout turnout. Exale, press long, spine, shoulder shrug down. Two more sneaky oblique work in the nutshell. Straight leg, I'm gonna point the foot in how can you keep the leg lifted, lifted, lift, it. Oh, and then sweep it back. And I like my head to follow that toe.

So as I look at it, I'm commanding it to lift up higher. Don't drop. Don't drop. Oh, and then sweep it back. This is my lazy glute medius. This is my hard side. So I'm gonna fight for it.

You should do the same exhale, sweep it back. Let's go for three. And two. On your next one, can you hold it out there? Hold it little down, little up, up, little exhale. Inhale, exhale. Five, four, three, two, one. Bring it in.

Hips, relax. Ease yourself onto your side, taking the leg all the way out of the strap. We come home. We're gonna finish with a little stretch today. I'm gonna dismount that carriage. I'm gonna come to one blue. Take off what you have. We can return the foot bar to that middle upright setting.

Inside knee, down hands to the foot bar, starting with your hip flexor stretch that lunge, push the foot into the shoulder rest, slightly tuck the pelvis, pulling up in the tummy and squeezing the glute. Inhale your inside arm up a little over, a little back. Really nice intention through that glute pushing through the foot, peeling open that hip back to front, And then coming up, two hands to the footbar straighten the standing leg, push out towards your hamstring stretch, your split. I bring one hand to the rail. You take it as low as you can keep that leg straight, those hips square to the footbar, and then add a flexed foot, little more calf stretch. And then as you come all the way in turn to face the carriage, dock, two feet to the ground, one hand to each shoulder rest.

So hand comes to that shoulder rest that's closest to me. My top hand's gonna go to the one away from me. Baby bend the knees. Give yourself a big dive. Push into the shoulder rest and open the ribs, the inner costals.

It's almost like you're pressing your heart to the floor. Now exhale, tuck the tail, keep the knees bent as you round the spine up dock the carriage. So it's like cat cow, but with a little rotation, we did so much waist work. This is a nice stretch. I keep the knees a little bent. Xhale tuck and curl.

Last one, option to leave the knees bent for deeper stretch, go straight legs. Now exhale scoop the belly, tuck the tail with straight legs, dock the carriage. And then let the hands come away. Let everything restack. I'm gonna take it to that second side, sealing your workout here, foot towards that side of the foot bar, inside knee down, find your lunge.

And instead of sinking and arching, clean it up, find a little tuck. My glute is engaged to actively open the hip flexor, so as back to front, inhale inside arm up, maybe a little side bend, and then press it back, press it back, squeeze the glute. And then bring it all the way back. Two hands on the foot are with a straight leg, swing the tail back to pull tight the back of that standing leg. Option to take that split with one hand to your wooden rail, like a little kickstand for support, and then maybe flex the foot out in that calf stretch.

And then slow as we come all the way up and in dock the carriage, step off, turn to face it, feet are about shoulder width. I'm gonna take my hand closest to the foot bar to the far shoulder rest. That's a better way to say it. Means a little bent, think of that really nice dive of your heart to the floor. I feel stretched from the under arm through the waist, even all those little muscles between my ribs, and then exhale tuck the tail round and push down into the shoulder rest.

And then inhale. Think of that big cow, heart to the floor, exhale tuck the tail around. It's cat, but with a little twist. Getting the kinks out of the back, out of the underarm, the side body. On the next one, for deeper stretch challenge, see if you can straighten the legs, heart down, go a little further, further, further.

And then exhale, keep the legs long, tuck the tail, zip up side body, front tummy, head hangs, release the arms, come up to stand, and feeling long and strong. I hope you enjoyed that as much as I did. I'll see you soon. Thank you so much for moving with me.