Stamina Boost Jump Board

Hi, everyone. It's Amy havens here at Pilates anytime. Thank you for joining me. You see a mat here and a reformer with the jump board. Set yourself up. We're gonna do some hand weights with some jumping.

I've got about twenty minutes planned for us. Let's just have fun and play. Single leg jumping and double leg jumping. No crazy patterns. Nothing like that.

It's kinda stamino in the jumping. And then I believe that it's nice to balance out some of the muscle load because jumping is pretty quad heavy and foot heavy. So Matt work will be doing more back body engagement. So you get a little bit of both and then of course some side. Alright. Have some fun. One thing to set up also.

I'm gonna have you take your foot loops We don't need them. We won't be doing anything feet and straps. So I'm just gonna put them kind of over the shoulder rest, just tuck them out nice and neat like that. And then with your hand weights, just have them, in your hands. We're gonna start with them in your hands. Come on down. I am starting with two red springs. I'm gonna have a start with our head rest down.

Have some fun, guys. Get in your practice. So we'll start with our carriage open. Take a look at your feet in parallel all the way together, and then walk them just a little bit apart. So we're more hip joint width apart, and then put your head back down.

I want you to start standing because you know, this would be a standing on the floor. Just check your alignment points, your sacrum, your mid back, the back of the shoulder blades, and your head, and you're not chinned down because that would be too much extension on your neck. Want you to have your head up and just be here for a moment. Take your hands up, your arms up, and let's work on some scapula warm ups, some glide first. So right now, can you reach your arms as high to the ceiling as possible? So that you protract and open up the back of your shoulder blades, and then glide your shoulders back to the mat. Don't have a lot of room, obviously, because of the shoulder blocks. Inhale, reach your arms up.

Spread your shoulders apart. And exhale, glide them back. Two more times. So I've got two pound hand weights. You could do one. Some of you I know are diehards, and you do more than what I suggest.

Take care of yourself. You don't need lots of weight. Protracked. Retrack kinda sometimes, the weight helps the rib cage stay stable. So if you are somebody that has a lot of rib cage expansion or arching, heavier weight may help you.

But certainly not needing to have it so hard for your arms. We're gonna just open up the arms a few times and exhale close. This is some rib cage stability. Do engage your abdominals in my knees. I'm not locking here. I was, and then I took the lock out.

So I feel like you're pulling your the back of your thighs, your hamstrings up the back of your legs. Hamstrings up the back of your legs towards your tush. Alright? Pull those muscles up for support. Okay. Bend and straighten your elbows a few times. Just kinda feel the weights.

Alright. Now, you can put your weights down and just hold them. I like to sometimes hold them steady up. And guys, just bend your knees and straighten your knees. Few times, we're warming up the hip joint, knee joints, ankle joints. Right? We and I do really want you to when you bend your knees, Keep your heels down. So I've got long achilles. I've got fairly mobile ankles.

I can get pretty deep here. It that's not the intention. The intention is a flat foot. And a healthy ankle flexion upon load. Right? So if you're because when we jump and you if you do that little rebound with your heel, we just will we just try to avoid that. Okay. Now we're gonna do a couple of those knee bends in pilates via check it out.

Try to keep the pinky toe side of your foot, the big toe joint side of your foot, the heel connected. Yep. And now we're gonna do a little bit of warm up hip with the part. Same thing. Let's do four times. It's just a nice way to assess your ankle really, your ankle joints.

Sometimes they need a warm up, and this is a good warm up before we jump, and then we'll do second position. Often the easiest one, feel free to put your feet up higher on the board if you wish. Just trying to keep my nice open hips, knees over the second toes. Okay. So many of you know, if you don't, you weren't gonna learn it now, I like a sequencing, to prepare for jumps. So I never really just jump out of the gate and go jump.

I like to warm up also more than that. So we're gonna do this pattern. We do a bend of both knees, jump and land, and then take a couple counts to stretch back out. Right? That let's go. So, Ben, you have to roll through your foot on the landing and then stand back up. So it's a bend. You push off and you roll toe ball arch heel to the heels.

Bend, it doesn't have to be a big jump. The idea is that you articulate your feet, toes, ball a foot through to the heel, and in this softer kind of jump, you can you'd take time to feel that heel get down. Really, it's about the ankle flexion. Ankle glide. One more to go here. Bend, jump, land, and stand. Okay?

Now do the same thing Pilates v. Same exact thing. Bend, jump, land, to couple counts to straighten and bend jump land a couple counts to straighten and bend. Now my weights are down. My shoulders are open.

I'm at the ready to do bigger jumps. They're coming. Yep. And bend, jump, land. Couple counts to straighten.

So this pattern I do it pretty much every class. We're gonna go the same thing, hip width apart, same way. Ben jump, land. But you know, it'll be interesting. You'll probably sense this.

Your body's gonna wanna go bigger jumps. It's warming up. The joints may be able to handle a little more movement. I think it feels good to say, okay, buddy. I'll go ahead and do that.

I'm gonna let you go a little bit bigger and a bend and jump a land into gowns to stand. A bend, a jump articulate up, up, up. Two more to go. I feel like I'm pulling my hamstrings up to my tush and one more, and then we'll go into the turn out second position. Okay. Up here. Same thing.

Really use those feet. Again, you don't have to do big jumps to use your feet, articulate. Get those heels down. Stand up. I am also thinking about my inner leg also pulling up, up, up, four more to go. And three, and lift.

So what's gonna happen next now that you know, there's four positions that we're jumping in. Right? Here we go. That's the last little preparation. I'm gonna just walk my feet back in. So we're coming close together.

Let's bring the weights just straight up, excuse me, straight up to the ceiling. And just hold integrity where your shoulder placement is. Okay? We're gonna do eight jumps in each position just like this. No stopping. We're just gonna go one, and my legs are nice and close together. Two. And four. Just four more.

Roll through, get the heel down. Nothing fancy. First position Pilates V. Two shoulder blades flat on the mat. And four Five. Seven. Hit with the parallel. Roll through to the heels.

And four. Four, and three. Good. Second position. Eight jumps, they start in the jump. One, roll, two, two, the heel. Three, four. Five.

Six. Okay. And bend your elbows and just press your legs up to standing. Alright. We're gonna carry on with jumping this time. Open up your arms to the hug a tree position. But the arms will be moving in and open while we jump.

Mindful not to just flop the arms. You've gotta work the muscle control, pulling and pressing together. Okay? Starting open Bend your knees. Let's go together arms, jump the legs. One, two, a little coordination. Three, four, are you landing with your heels? Down in the box, or the jump board.

Yeah. And eight, first position, and one, and two, and three, four, five, six, seven. One more, hip width apart. Here we go. We're halfway there. Use your breath. Control those weights or let go of them. You can always ditch them.

We have one more set, hip width, turnout one. Two. For articulate the feet, five, six, and seven. And eight land rest, rest, rest. A little brain scramble too. Okay.

Come on down, guys. Put the weights in one hand. Roll off to the side. Put the weights down. Come on to the mat.

So like I said, we're gonna interval a little bit. We're gonna come down on our tummy, single leg kick. So let's get that back body a little bit more charged up. Stabilize your extension position, legs together, pull the shoulders back in your chest forward. We'll do a point flex down. Point flex down.

Good. Keep going. A point flex down. A point flex four more. A lot of hamstring, which is important to balance out with those quads, last one. And then place your hands down, stack your hands, put your forehead down, lengthen your tailbone to your heels. I want you to lift both thighs up, external rotation, flex the feet, heel beats.

Press your elbows into the mat, inhale for four, exhale for four, inhale for four, exhale for four, float your head. Length in the neck out of those shoulders. It beat. Beat. Beat counting down.

And eight six good hand of four Three good, two, and one stretch your toes, parallel legs, bring yourself down. Hands underneath your shoulders, push yourself up to your front support. So you'll have to push your feet down and push and hold. And just hold. Pike your hips into your up stretch position, and just come right back down.

We'll do like four rounds, right, plank to pyramid or front support to up stretch. Coming on down, roll onto those toes. One more. And then I want you here, come all the way back down, bend the elbows, come down. We're gonna do a little swim. So reach the arms forward.

Extend your legs, lift, and a little swimming. Reach your sternum. Stay low, but reach long. Four three Last one, open your arms. Take yourself down.

We're gonna come right back up on to the jump board with your weights for some single leg jumps. So get the weights. Will lower our attention from a red and two reds to a red and a blue. Come on down. Now with this one, starting away from the board, arms, you're gonna be doing this. Arc, arc over your body. We're gonna go into just single leg jumping.

I won't break it down. Let's just start single leg jumping Do a table top ish kind of leg. Don't get too particular unless you really want to. It's nice to have the shape. Take your arms up.

Keep your jumps going. And then you'll know you're gonna go over. So the leg that comes to my body is I'm taking the opposite arm in the folded position. I wanna just keep going with this pattern. Let your brain wrap around it.

Let your body get into the flow of this. Keep going. We're gonna do two jumps on one leg. Here we go. Hold your arms. Change your arms two jumps. Hold.

Change your arms two jumps. Back to single jumps. Eight, seven. Make sure your our ribs are not arching. Four more moves. Then we're gonna go back to the doubles.

Here we go. Two jumps your arms stay put. Up and over, two jumps they stay put. Again, two. And two, we're gonna repeat that four more rounds.

Shoulder blades flat on that mat. Eight more singles. They're coming up now. Ready to go hand. One, have fun. And, two, jump higher if you wish.

We, four. Six. One more, we're gonna land in the middle and just feel some calm. Hold. Good.

Take one makeup to the ceiling turned out. Standing leg turned out arms by your sides now. Single leg jumps in these little scissor switches. We concentrate again, toe ball arch heel. That's the jump.

Keep going. Bend your elbows like a little bicep curl. When the leg goes up, you're gonna reach the opposite arm up to it. So it's a reach, change, and a reach. Not fancy, but some good brain work. Keep your breaths Keep it going.

I'm gonna count down from Tania. We go down. Push land. Push.absorb that resistance in your tissues. Four, three, two. You'll land arms down, feet down, rest.

Arms down. Take your legs up. External rotation, little crossovers. Inhale, three, four. Feel the inner thighs out work. Six, seven, keep going. Again, flex. The feet keep the changes going. Four, and three good, two, and one, and rest.

To the mat, waits in one hand, put them down. We're gonna come onto a quadruped. Stabilize your shoulders. Get a long extension. Take one leg behind you.

We're trying our best to square those hips. Lift your thigh. Flex the ankle. Little lifts. Two.

Three, ten times. Four. Contract the glute to do the lift. It's not like lifting the the bones so much. Contract those muscles. Four.

Three. Hold. Place it down. Now I'm gonna have you pivot. Pivot on your standing knee. Open your body.

Don't get too worried about that. And just crease into that joint. Crease into that joint a few times. All that jumping is forward, forward forward. So we're trying to open the joint this way. Come on back. Second side, get yourself ready.

Single leg hip extension. We're doing our best to keep hips square. Pull your ribs up and contract the glute to lift your legs. I'm not worried about how high. I wanna make sure I'm contracting my glute and not just bending my lower back.

Three, two in one. Place your foot down. You just pivot come up and lean lunge into that a few times. So good to mobilize the hips, and then back we go. Same thing.

Hold. Now just a little bird dog. Let me deal. Little longer. And down, we'll do the hip crease and the transition again two times.

And two times and come back. Extension or work. It's my funky side. Bring it down and then transition. Now, before we get back on jump board, we're gonna come back to front support full front support position for the leg pull front. Alright. So let's get in your front support, pick up a leg, and we're gonna pull forward push back, foot down.

Other side. Pull forward, push back. Place again. Pull, push, place other side. Pull push. We have one more. Pull forward and lift. Pull my hands are slipping on and down place and stretch.

Okay. Fabulous. Back on the jump board. One red spring. Take away the blue. We're happy we have these because it helps to stabilize the ribs when we have lighter weight. So we're gonna start wide legs arms extended.

Hold the arms now. Then, jump and bring them together. Oh, yes. I love this one. And together and down. Like, We have air time. Now, if you want, you can bring your arms in.

It may feel more, that made me reassuring in your rib cage stability. To have the weight over you when you're in the air. If you're fine, hang out with me. We have to really use our tummy. And keep going.

Stretch your toes. Heels, heels down, eight, seven. You can always put your arms down on the mat. You can let go of the weights. I'm gonna keep this going, and what'll happen, this is eight. I'm gonna jump and cross one leg in front of the other, then the other one in front of the other. Just that.

Let's add our arms. They can also do a little touch in the air. Eight more. Jumping is pretty quad dominant, of course. Right? And feet, sagittal ish.

One more. Lower your weights. Just keep jumping. Come back to the middle. Start making the jump smaller and smaller.

Smaller. Even smaller, feet barely off the board. The little blast of jumping, you can do one foot to the other like a very slow jog We have one more little bit on the mat. Short and sweet. Right? Four three two one for the jumps.

Easy. And the last bit on the mat, come on down hands in one the weights in one hand roll off, just put him down. It's a good side bend day. So if you come on down, And take your arm out. Other arm is down.

We'll use your feet, come into it, lean up onto that arm, and just take one. Just one. And we're just gonna luxuriate in it. Stretch your legs. You can turn and look down. Hips forward, study the position.

We did all that sagittal movement, so we're opening up that side body. Can you push one a little bit more with the hips? And then we come down with control. Other side. Quick and dirty.

Quick and dirty matt and Matt, Matt and jumping. Here we go. It's some of my favorite stuff. ARC. Ark. We take your breath with you and look down. Easy shoulder, active waist and hips.

One more breath. Good. Did the exit come this way? Lock your feet in. Roll up to standing, and I want us to take our body, open yourself like a letter x, and take the air in, take the energy in.

Sometimes short little workouts are perfect. Right? We don't have to do such heavy, high reps and long workouts to get a good one in there. I hope you had fun. I certainly did. My breath is a little bit out, and so it's good. Thanks for joining me, everybody.

See you next time.