Transition & Power Reformer

Hi. I'm Jamie and Kesh is here with me today to join me on a Pilali's adventure. We're gonna take a look at transitions. And transitions are a great way to build a stronger practice. They're like, the cement between the bricks of a wall. They pull the exercises together and give you a really good foundation for your practice to build on.

And they're really great way of accelerating progress as well. So we'll have a little fun with them today. And, see where the adventure takes us. Are you ready to go? Alright. So, I want you to come and stand with your back to the reformer and we'll start with getting down and up actually from the reformer. So step a little bit away from me there. Perfect. Okay. Fold your arms, stand nice and tall, and use your hands if you need to, but I want you just to lower down to your seat. And then from there, can you stand back up again?

That was very good. That was nicely done. Alright. See if you can stretch one leg out in front of you now and do it with just one leg. If you need to use your hands, you can do. Okay? So just lower yourself down, and can you stand back up again? That's that's good work.

It's harder than you think. Right? With change legs. Let's do the same on the other leg. So we get a little look at which side feels a little stronger. So very carefully, lower down, standing back up again. Nicely done. Okay.

Well done. So both feet now, just lower yourself down to your seat and just swing onto your back and we'll put your feet up onto the footbar. Alright. So just to begin with, bring your heels together toes apart, Nice. Arms pressing down into the mat. And then with your heels lifted, abs in and up, just press the carriage out and back.

And just take this as an opportunity to sort of bring the whole body together. So it's not just the legs working. We've got the whole powerhouse involved. That's it. Press with the toes as well. Everything reaches out.

Let's go two more, and then bring the carriage in, lift both feet up onto your arches, feet together, thighs together. Same thing. Pressing out. And then draw the carriage all the way in, see if you can close it fully. There it is. Good. Press it out.

Close it in. That's it, abs in and up and reaching your body long as you stretch out, then activate your glutes to draw the carriage back home. So two more here. And then onto your heels. Pull the toes back. There we go. Press it out and pull it home.

And I've got her working with three heavy springs. You can choose what spring tension works best for you for your footwork. You might like it heavier. You might like it lighter. Experiment, play, explore.

We'll go two more. And then on this last one, I want you to press out and stay out there. You get this references feedback into the heels. I want you to lengthen your body even longer. See if you can stretch yourself out in a way, and while you're out there, transition onto your toes, onto the balls of your feet again.

Heels together. Let's separate the toes a little. Little wider, and then bring those heels together for tendon stretch. Press your heels through the gap, lift your heels up nice and tall. And again, we might wanna just walk your toes just a little to your right.

That's it. There we go. And then press them through. I'll give you a little stretch here. And again, keep working. So this is a great opportunity.

Reach your heels to, like, stretch your body in opposition in the opposite direction. You're going longer and taller. Let's do a couple more here. Nice work. Benjanice bring that all the way in. So our first Our next transition would be lower in the footbar down.

Let's see if we can do that with your feet through hook and flick the bar out. Nice, lower it down. Very good. We're ready for the hundreds. So take hold of your handles for me. I want you to begin. We'll start in nice compact and centered position.

So bring your knees into your body, bring your nose to your naval. And then I want you just to press out into whatever 100 feels like your your challenge point for for today. So reach strong, pump your arms. Good vigorous pumps. Very nice. Just press those handles away. Press your heels together.

Let's get a little bit more back body. And breathe. Don't forget to breathe. Breathing's optional, but highly recommended. We're gonna pump those arms nice and strong. Good.

That's it. Full breaths in. Full breaths out. Let's see if we can make those pumps a little more vigorous. That's it. Doing great. Keep reaching through those handles, stretch, stretch. Let's go two more breaths. Last set, almost there.

And then bring your arms up to the ceiling, bring your knees into your body. Okay. So from here, we're moving into short spine. So I want you to put your handles into your right hand. And then from here, you're gonna tease her up with your knees bent to face the front. Reach down and take off one spring.

Now, from here, don't change yet. I want you to straighten and bend your legs three times. It's all part of the adventure. This is the fun, the fun that we're gonna have. Right? And then swing on to your back again.

You can use that hand to press. That's it. And then change hands. We'll do the same on the other side to make sure you're nice nicely balanced up. So handles in your left hand, sit yourself up, three bends and straightens of the legs. Good times. That's it.

And then swing on to your back. Lower the headrest down, and we'll loop the loops through the handles ready for short spine. So we're on two heavy springs. Now, the the way I want you to get your feet in there is without the carriage moving, if you can, to see if you can lift your seat up and place your feet into the loops. It's a little movement, but that's okay.

We're gonna let you get away with that and bring yourself down into your short spine position. So our first short spine, these on the outsides of the straps, when you just reach your legs out, bring them up hinging at the hips and then lift, lift, lift, bring the carriage all the way home. Let's bring that in. Needs to shoulder blocks and we'll just lower down through your spine holding that diamond shape there. And again, reaching out.

Lifting up and over, carriage pulls in. Let's see if we can get those hips a little higher. There we go. Ban your knees and lower down holding that diamond shape. So now you're nicely connected to your powerhouse, we're gonna add a little stretch for your hamstrings. You were saying you like to run, so this is a great, a great moment to find a little extra stretch.

So press, bend, bring your hips a little higher. That's it. Bend your knees down. And then we'll leave the heels behind and lower the the the hips down. Leave the legs straight if you can. Straight and straight and straight and good. Now, pull the heels towards your seat.

We'll do two more just like that for me. Reach it out. Up and over. That's it. Ben your knees and then leave those legs behind. Leave the heels behind. Sorry.

That's it. Good. Pull the heels to your seat. One more to go. So, this time, up and over, lift your hips. Get those hips up. That's it. Bend your knees to the shoulder blocks. Now, put your hands into the handles.

We're ready for coordination. Elvis come into the ribs and the feet just slip out of the straps. There we go. Nicely done. Bring the elbows down. Okay. A little movement.

So we can work on that over time. Bring your chin to chest nose to naval elbows down into the mat. We're gonna do three of these. So reach your arms and legs long. Press out, legs wide. Together, bend the knees, bend the arms. And again, reach out, wide together, knees bend, arms bend, last one. Wide together, knees bend, arms bend. Okay.

Handles into your right hand or left hand, actually, whichever you wish, right? And then from here, we're sitting and spinning all the way around for rowing series. Okay. So tees are up. Spin around. That's it. And then put your legs through the gap in the shoulder blocks.

And have you bring your seat forward just a touch. Reach back behind and take off one spring. Alright. So, rowen, Roman one into the sternum. So take hold of the handles. Nuckles together, we're gonna take the elbows high and wide. So, press these in here and as you scoot your abs round back, press the arms back behind you.

That's it. We reach back for the head towards your knees. Round over, and then up and over, and we take a fold over the legs. And again, sit nice and tall. So, into your sternum, scoop your abs back, reach the arms back, nose towards your knees as you come over and give it a little stretch here. So bring your hands together if you can.

We get them in behind you. There we go. And then lift them up over. One more of those to go. Let's see if we can get his legs a little straight at this time. So, pull those across in, round and back from here.

That's it. Reaching back. Nose comes to your knees. Up and over. And take a stretch here. Alright.

Rowan two. So sitting up nice and tall. Lift those elbows just a little higher. You're gonna hinge back just a little ways. Take the arms with you and then lift up nice and tall arms reach for the ceiling, stretching forward, and then take those arms back behind you. So we're gonna row down again. We take them here back and we kind of repeat that same motion.

Taking that forward again. And again, two more of those. Sit up nice and tall for me, 90 here, 90 here, hinging back, and reach, lift it up, up, up, and forwards, fold and then fly those arms. They go down and back up and over. One more to go, sit up nice and tall hinge in back, lift and tall as you reach forward. Yes.

That's better. And then take those arms back behind you, find the stretch. And then right here, I want you to grab either your ankles if you can or the or the shoulder blocks. That's it. Straight in your legs and we'll just get a little stretch here. Very good. Okay. Place the handles onto the pegs.

And the way that you came around, you're gonna spin back the opposite way now and it doesn't matter how as long as it looks cool. Alright. So, round we go. Alright. And you're gonna sit back against the block's legs crossed. We're still on the one heavy spring. Take your handles for the shave. Okay.

Reach your arms forwards. Upwards into a diamond shape here for the shave, and I want you to press up nice and tall elbows nice and wide. Let's just lift your head just a little back of your neck long. That's it. And again, and press. Good. Pull the navel in, lift your spine tool, and press up. That's it. Lift your head just a touch.

That's it. Let's do one more of these and then the most fun transition of all. You know, reach the arms up. As you bring them wide for Hugg a tree, I want you to change your legs and crisscross them the other way. It's not easy. You did that way better than I do that. Alright.

Elbows higher than the wrists. That's hug the tree. So, hug that in. Good strong hug. Take the arms back. And again, Do one more. Press that in.

Hold a hug. Hold here. Bring the hands down just a little. I want you to press into my hand. Press strong. Press strong here into my other hand as well with your back body. So we've got like pressing in both directions.

That's it. And then keep that connection as we go wide and hug. We'll do two more of those. Hug it in. Good little lower with the hands as they come in. It's kinda like a strong man. Kinda get it. Giving at the arnie. There we go. Very nice. Alright.

Put the handles back onto the pegs. And then from here, we're gonna step off and put the long box on. So I'm gonna have you go get the box and use your powerhouse to lift the box and place it on lengthways. Okay. So, we'll start with hamstring curls. So, Kesh, if you could take your straps and thread them through the handles. And then you're gonna step into the well there and face this way. This is where it all gets very complicated. So face me. You got it.

Cross the straps over. You can sit on the box for a moment. Just just sit with your feet on the floor and put the straps onto your feet. We're ready for hamstring curls. Now, I've got it set on one heavy spring, but you may wanna turn it up and have two.

So feet onto the floor. Now, the strap that crosses on the top, that's the side we're moving to. And the goal here is the strap stay on your feet, and you're gonna end up on your tummy facing this way. Alright? With the straps perfectly poised in the middle of your foot, it's gonna be amazing. Alright? And if not, it doesn't matter.

It's okay. It's part of the journey. So turn into me, you turn around, lift the feet over, turn onto your tummy, And then this is the hard bit. Can you somehow keep the straps on your feet and bend your knees at the same time? I tell you what, that's pretty good. 50%. So bring your thighs together and bring yourself further up the box so the end so your knees are level with the top of the box. You can come even more.

That's it. Keep going. Keep going. We're a little more. So we'll partner the workout. And then press your thighs together. Hug the front of the box here and then pull the heels towards your seat and then straighten the legs back.

And if that feels that feel like enough weight for you there? Yeah. Good. Okay. So, see if we can get the thighs together nice and strong. Lift them up a little away from the box and then curl the heels towards your seat. Pull them in. That's it. And release back. We'll do two more of those.

And press. So, like I said, if you feel like there's not enough with the spring tension you have, you can always add an extra spring. And then let's do one for luck because it's such a fun exercise and it took so much effort to get there. We're gonna press those heels in, and then simply straighten the legs and let the straps just slide off into the well. And we'll pick the foot bar up ready for some swam prep. Alright. Hands on the top of the bar.

Press yourself out. Arms go straight. Press your heels together for me. Lift your head chest and shoulders lengthen broaden your collarbones as you bring that carrageen as far as you can. Straight for me, and then press the carriage back out again. And again, just lift and lengthen, open the collar bones, press the carriage back out.

And by pressing the heels together, we get a nice bit of back chain connection, which helps with that extension keeps it safe. One more time. Lift and lengthen all the way in, and then you can press all the way out and then bend your elbows to bring the carriage in. Okay. Very carefully. Hands on the box.

You're gonna step off to one side. That was really well done. Good. And lower the footpath for me. Okay. Onto your tummy. So you can get onto the box.

You can come around this side if you want. Yeah. Put your hands either side and just lower onto your tummy straight and ready for pulling straps. Now, of course, because we're doing a little bit of a transition adventure, You can now step off the other side. That's it. And then coming back on this side. It's always good to to try both sides and see if there's any difference in the way it feels. Okay. So choke up on your straps for me for pulling straps. One, arms on the, yeah, you're good there.

You're good how you hold here. I would hold just here. Good strong grip. Arms on the outside. Straight arms, strong and straight.

Keep those heels pressing together and the feet pressing down. And then pull your arms towards your hips, lift your head, chest, and shoulders, and lengthen. Very nice. Bring the arms back down by your sides. And again, so we're gonna press back and lengthen. Good, reaching along with your body as they return.

Three more for me. That's it. It's more about length than it is about lift. So, find the length in your body, reach long, lift, lift. Good. Reaching back. And return. Let's slide your hands a little lower down on the loop for t pulls or pulling straps too.

We're still just on the one heavy spring. So press those arms back for me. Reach back. Lift your head, chest shoulders, and then lift those arms up and over out to the sides, find that length again. Let's keep these shoulders open here.

That's it right there. So it's the action starts here. We press back. That's it. Good. Lift in and then lengthen.

That's it. A little less with the back. Just keep it in the shoulders. Here we go. Pressing back for three more. And reaching along with your body. Keep those arms up.

Keep them lifted. I know. We're almost there. Two more to go. Up out to the sides. One more time.

Press those arms back and reach. Let's not let them rotate. There it is and then out to the sides. Good. Now, you can put those straps into the well. I'm not gonna be that mean I'm gonna keep you with them for the next exercises.

Very carefully step off. And we'll add an extra spring. So we go to two heavy springs. Okay. So we would normally have the straps here for a backstroke and teaser.

But we're gonna do this without the straps just to make it like a fun adventure and work on the transition element. So, I want you to stand here, face me, and we're gonna end up on your back with your seat here. So to get there, I'm not gonna allow your bottom to touch the chair, to touch the top of the box, sorry, until we're ready. Okay? So right fist onto the box, right leg onto the footbar, left leg, left fist left leg. Keep the hips lifted. That's it. Bring your hips forward. And I want you to march on the spot just to get some connection into the back body with with your with your knees. That's it. Keep your hips lifted up. That's it. Few more.

Little higher with the hips. She's smiling through it, which is which is the main thing. That's the advanced version of any exercise. And then you can lower your seat down onto here and then lower back onto your back in a nice ball. Knuckles together, ready for backstroke.

So let's lift up, out, legs go wide as well, and then come around and through, reach, reach, reach, and when you bring your hands together, and press here. That's it. And then back into your ball. And we go again. Up, out, around, and reach, reach, reach, reach, get those hands together, press, press, press one more time. Here we go. Up. Out together, that's it.

Reach with those hands. Bring it into the center and let's reverse it. So press out. Press out with the arms. Reach for me. Reach for me. Right here. That's it.

We go wide arms up. Together and then into your ball. And again, reach down through the center. Press, press, press out. Out wide, up, and through the center. Last one.

Got the teaser to look forward to after this. So it just gets better and better and then bring it into that ball. Nice work. Okay. Sit yourself up and just be careful because you're on the edge there. Okay. So, find yourself. I like to bring your seat forward a little for this because So your sit bones are wrong, so you feel safe and secure, but you've also got space behind you. So see how that feels.

If I were to ask you to lift your legs up, how would you feel about that? Good. Reach your arms forward as well. See if you can balance there. Alright. Now hold that position. You're gonna bend and straighten your legs three times.

That's it. Nice work one more time. And then lower down to the box. Good. I want you to reach your arms up by your ears, reach for your knees, reach for your toes, lifting up into your teaser, Good. Bend and straighten three times. When you pick the pace with this one a little, because the sooner you do it, the sooner you get to relax down.

One more. Alright. And then keep those reaching lower back down, down, down, down, down. You got one more to do. Okay, reach for the knees, reach for the toes, tees are up nicely done, bending straight in three times. This is harder than it looks. She's doing really well with this.

So reach those legs long, lower all the way back to the mat vertebra by vertebra and then the best bit is you get to lower the legs down. You get to let the arms relax by your sides if you want and stay down there. Let the heck go back. You get at least one breath. Of relaxation. And then that's kind of it with pilates, isn't it? You're gonna have to sit yourself back up again. You can bend your knees and come up to a seated position. Okay.

Step off to the side. Alright. So, it's time for short box. We're gonna change those springs to two outside springs. And then turn your box around, and you're gonna have to get the bar as well down the end. So a little challenge just for fun, seeing if you can hook the strap with the bar as you get onto the box.

So from here, you might wanna sit on the box. That's it. And then feet hooked. You did that really well. That was good. And then put the bar away under your legs. There you go. Now, if you wanna move your seat back just a little, let's see how we go with space here.

I'm gonna move you back a little further right to the end of that box. Okay. Now, the secret to this, press those feet out through the heels, press them wide and pull your toes back. Do you feel secure in that strap? Okay. Fist on your naval, hand on top of that.

Nice round back, and we're gonna take that from here, just curling back into the well in that back, and then scoop your abs curling back over, head down there, and again, take that c curve back, pressing the energy out through your heels, curling to come back up again. And again, so press, press my thumbs with your heels as you go back. So scoop your abs, press, press me away. Press me away. That's it. And then curling coming back up. One more to do. Keep that energy out through your heels.

And then all the way up. Okay. Take hold of the bar. I want you lifted up above your head. Big stretch up and press that bar up nice and tall really push push against me force up. We're not worried about how far back you go.

I want you to go as high as you can. Okay. So uplift hinge back and then lift to come back up. Yes. Good and good energy through the heels as well. That was nice. Just do three more of those. And lift. Good. And again, keep pressing into that bar.

Press it up. Press it up. Press it up. Press as you lift, lift, lift, lift, lift. One more to go. Lift up nice and tall. Great work. Now, keep the bar up there.

Let's have you just hinge forward just a touch, lift your head a touch. There we go. And we go side to side. So stretch it out. Nice. And then lifting tall and to the other side. And again, so lift it up, big stretch over, and then up and over to the other side.

Stay lifted at the top, reaching up. I know that bar gets heavy quick. Right? And we're just gonna rotate to one side, back through the center lifting tall. And to the other side. And again, go one more each way. That's it. And then one more this side.

And then tall at the top, twist and reach. So a little tuck of the pelvis, and then reach Back to the back corner, lift up nice and tall at the top, twist and reach the other way, press that energy out through both your heels again, and lifting nice and tall through the center. One more each side. That's it. Reach it back. Scoop the abs, lifting nice and tall. Twist reach the other way.

Good work. You can put the bar away now. That's enough of that one. But don't lose this connection in the straps. Okay. Well done. Alright. So from here, we're gonna go into the tree, climb a tree. So take one foot out.

I want you to drive your arm under that thigh. And this would be great. This is we're returning to the joy of the hamstring stretch here. So I actually want you to bring your whole arm under the back of your thigh and take your wrist with your hand. That's it. So you can pull that in.

So now we, we've got that this length. Right? Hold that there as you straighten and bend that leg. Try not to let any daylight go between your torso and the leg. That's it. And then walking your hands towards your ankle. I want you to flex the other foot. I want you nice and safe in the strap.

And we'll just rock back three times. That's it. And then coming back up. Good. All the time, just working to lengthen this leg. One more rock back, and then we'll add three climbs in. So we're gonna climb down the leg.

And then climb back up again. Opportunity for a stretch. And again, climbing down. Clining back up. That's it.

Very good. Last one. And just take a stretch hip, pull the nose to the knee, and then I want you to look to your shin. Alright. Let's change legs. Good work. Okay. So drive your arm under good, take hold of your wrist here, lift your spine tall.

That's it. Straight and then bend. Pull that fine. Also to get that. It doesn't matter if the leg goes straight or not. And then walk your hands up towards your ankle, elbows wide, and you're gonna rock three times. That's it.

Length in the leg as much as you can. Alright. Press that leg along. I'm gonna climb down. And then scoop your abs, climbing back up. Press that up. Take an opportunity for a stretch there.

And again, One more to go. Climate it down. Climate back up straighten as much as you can nose to your knee. And then see if you can lift your nose up to your shin. Alright. Good work.

Okay. Keep that foot in the strap for side sit ups. Return and face to the side. And this one, we simply look to find some length here. So, press this foot forward for me. I'd like to find to keep the straps safe nice and long here keeping this leg straight. Put one hand on the head rest.

And just to begin with, I want you to find length. You can put the other hand behind the back of your head. Does that feel okay or do you feel like you're coming off the box a little bit? Because what we can actually do is we we can move the box if you need to. Okay? Alright. So, find that length through your body as long as you can, and then both hands behind the back your head and let's just do five of these lowering down and up. Good. Keeping this leg nice and active in the strap. That's it. A little deeper each time if you can.

Last one. And then let's take a stretch here. Rotate down towards the frame, hands on the frame. I want the opportunity to stretch that out. But It wouldn't be a transition workout, if we didn't add something funky in here.

So put the hands behind the back of your head, and I want you to swan up towards me at this end twice once, and then the second time you can come all the way up, up and lift and in and turn around. That's tough. Right? I know it's just mean. I I apologize. Alright. Change sides. So once again, find your length.

So, hand on the headrest. Reach your body as long as you can, here hand behind the back of your head. That's it. Find that length. And then when you're ready, both hands behind your head and we'll lower and lift for five times. That's it. So we're looking for length here.

Length from your heel, all the way through the top of your head. Go one more. And then the same stretch here, we can rotate down towards the frame. You have to stretch out through the back body, and then the same fun here. So hands behind the back of your head, one swan, twisted swan, and then all the way up.

Yes. Great work. Okay. So that's done. Alright. You can step off to the side. And now for this transition, I want you to pick up the football. Pick up the pad.

It's still on two heavy springs, pad in one hand, and then the other hand is gonna pick up the bar and the box. I know it gets kinda like lots of things we're just adding to the mix. That's it. Alright. So that lifts to one side. Put the pad on the headrest, headrest halfway up, and then the box and the bar go back to the end of the reformer.

And I know it seems like I'm being lazy because I'm not helping out with this, but it's all part of the process. Okay. Okay. So transitioning on for our long stretch series. Alright? So what I want you to do is put both hands on the football. And without the carriage moving, you're gonna step your feet onto the pad into a plank position.

Okay. That was that was pretty quiet. So, let's do the other side. So, step off to the other side. And again, step in on, hands on, feet on. Ball feet. Yes. Alright. So from here, just hold your plank, press your heels together a little more. I'm gonna press the carriage out, so push the carriage away, and then pull the carriage back home, looking to gain some length here.

And again, so energy through the top of your head, energy out through your heels. Carry on. Very good. Reaching on. So it's not just how far out you go. It's how long can you make your body so you're stretching in both directions. There's two more. Now, I see done from here feet onto the shoulder blocks.

And lower down to your knees for down stretch. Okay. Lift your heart, bring your hips forward. And then from here, just press the carriage back, three inches maybe. And I want you to look up as we draw the carriage back home. So it's another opportunity to stretch. One more time, and then hold in the foot bar transitioning into up stretch.

So lifting the hips, lifting the knees. Yes. And if you wanna get your feet a little more comfy, that's it. So nice head down. Press the carriage back. Lower your hips and then draw the carriage home. And again, abs scoop round and back, press it back. And as you bring it in, I want that energy pressing back against those shoulder blocks, like resisting back.

Let's do three more. One more ago. And then we're into elephant here. So bring the heels down. A nice round back.

That's it. So I'm gonna bring you just a little further over the foot bar. That's it. Looking at your thighs. That's it. There's that lift into your abs and just press your heels back and then that's it. Good. So if you think about short box when we were in roundabout pushing out through your heels, there's that same energy as you pull the carriage back home. That's it.

Let's do two more. Alright. You're gonna reach one leg back behind you for our best to and see if we can do the same with one leg. Press it back. Pull it home. That's it.

Keep the hips nice and even. There we go. Pull it home. Press that energy out here as well one more time. Change legs. That's it.

Press back. Now, lift your abs, press through your heel. Pull that in. That's it. Don't roll into the shoulders too much. One more time. There you go. Good. Okay.

From here, we can step down. Ready for stomach massage. Everybody's favorite, least favorite exercise. We will learn to love it. We're gonna bring the, pad forward to the front of the carriage add a spring.

So we're on three heavy springs. And now the transition into this one is very similar to the one where we got onto the long box for back stroke. It's set for it's kind of harder. Right? Just turn in the heat up bit by bit. So it's gonna be fist foot, fist foot, but your footbars up here, of course, and you're gonna land your seat here. Alright?

If you're confident, you wanna give it a go? Let's go for it. That's it. Yeah. Well done. Lift the hips up. Well done, and you can lower your seat straight down. I'm not gonna have you marching for this one because that'll be just mean. Alright.

So from here, on your toes, hands to the front of the carriage, lift that back up a little more. There we go. And then pressing out. Lower lift. Benjamin bring it home. Keep working. That's great.

Press it out. Keep going. I'm gonna have you just lift your head a touch. That's it. Now, I guess you keep working, I'm gonna explain how you're gonna transition. So the goal here is when we go to, straight back hands back, that we try not to pause at all between the carriage coming home and going back out. So let's do one more of these. And see if you can press out, lower, lift, bring it in, reach back straight away for the shoulder blocks, and lift your spine tall. And again, press out, lower lift in home. So the same exercise.

That's it. Lift your spine nice and tall. You got it. That's it. Keep working. There you go.

Bring your feet up just a little higher than when you're slipping off the bar there. And I would I would say let's not lock out with the arms. Let's try and put like a slight softness to the elbow. So then your body has to do the work and it prepares you for what's coming next is the transition. You're gonna do one more of these and then we go into our transition. You're gonna press out lower lift and as you come in, take the spring off straight into the the change.

Are you ready? Can you reach forward? Grab the spring and reach there. There we go. Nicely done and press straight back out again. Out and back. There we go. Lift in tall. Reach those fingertips. Reach reach reach. Reach. Good.

One more. And then add your twist. Twist it out. And lift tall through the center. Twist it out. Lift tall one more each side.

Alright. And because of the hamstring comment at the start, you you your your your your request, hands here straighten your legs for me and take your nose to your knees. I'm not being mean. She she did ask about any opportunities to stretch our hamstrings. So here we have one. Lovely bend your knees come on in and step off to the side. Okay.

We'll lower the foot bar down. The pad can go on the floor at the front. And we're ready for our chest expansion. So take hold I think your straps are good there. You're gonna kneel on the carriage with your feet hooked over the end.

We take hold of the ends of the loops. So let's bring a little more connection here, and everything's strong here, here, here. That's it. So let's get a start that one again. So arms out. We're gonna press inhale. And look one way, look the other center, exhaling forward, and again, pressing back, and look, look, center.

Let's do one more for me, pressing back, and look and look. Nice work. Okay. Reach back. So handles all into one hand, and then reach back and add a spring if you can. Three heavy springs, bring your knees forward to the shoulder blocks for thigh stretch. Taking hold of the straps.

So good connection with the glutes and the abs here to find length through your spine. Let's hinge back. Just feel the stretch come into your quads and then lift your arms up as you return back up to upright. Nice. We'll do two more of those. And lift, lift, lift.

Nice work. One more time. Length and back, and then lift until to return. Good job. Let's put the handles on the pegs and step off to the side. It's time to add your extenders on. Okay. So We're gonna work through this together because it saves time and we can make it a bit of a race if you want. Right? So you're gonna take one strap. I'll take the other.

So hardware to the outside, press them together. That's it. And then thread the loop through both of them, and then just clip them on. And then you want the metal and the wood to the outside without any twists in the in the strap. So that for this one is gonna be there. Place that on. Good job. Okay. So if you have, ropes and loops, it would be the long loops for the next exercise when our feet go into them, but we're ready for cork screw.

So we're gonna lower the headrest down and take off one spring for me there. Okay. And then on to your back. Okay. So just for this moment, when you reach up, take hold of the shoulder blocks. That's it.

And from here, we'll start with just small TikTok from side to side. So we're getting an opportunity once again. That's it through the center to connect with our powerhouse, fill that back body integration as well. And you can use the arms as well. And one more to the other side.

Bring it back to the center. And then from here, press those heels together, toes slightly apart. So we've got that. That that's it. That that recruitment of the back body as well. We go down, around draw circles, and stop and reverse. And you can make those circles as big as you dare, but keep the integration of the back body in there.

That's it. Let's go one more in both direction. And then as you pause at the top here, I want you just to try and lift your hips, feet come up, do this three times, lower down. Press up, resist as you lower down, keep those legs straight for me, last one, lifting up, nice, resisting down. Go up. Benjamin, bring the head rest up, and now you get to put those extender loops onto your feet.

So you manage beautifully with the short spine. So now you got longer loops to put your feet into. Can you get them to go both at the same time? We'll turn that one out that way and you can put your feet into here. Here we go. No carriage movement.

That's it. And then frogs and leg circles. So knees wide from the outsides of the straps and just press your frogs nice and long. Just frog out and back. That's it. There's an opportunity. A little bit of respite, but at the same time, don't, don't let the pilates leave the body. Alright.

We're gonna keep pressing the upper body down. Feel strong. Nice long press with the legs. So strong legs. Reaching long into the straps.

That's it. Let's do two more for me. And then as you reach them along now, we go into leg circles. And goes big as you dare whilst keeping your upper body really nicely quiet and connected into the mat. Very good. That's it. Reach, reach long, long, long, long, draw them up.

Three more. That's it. Keep the back of your hips heavy. Last one, and then we're reverse direction. Bring them up the center, then pressing in the other direction. Press away.

That's it. Let's do one more outreach and watch. Good. Now, Ben your knees, we'll have a bit of fun with this. We'll see if you can slip your feet out of the straps.

You have to lift your hips to do so, bring the carriage in. So I'll grab the strap. That's it. Now, carefully unclip the strap. If you have have extenders, this is just something fun to do. That's it.

Definitely doesn't drop on you. There we go. You can throw the strap away, keep the extender. So drop that behind. Good. Do the same with the other one. Yeah. I don't want it to hit you.

There we go. How you doing? Yes. Alright. There we go. Right. Now, you let that one go. And now this is the competition. Can you toss those overhead? They're gonna land perfectly on the wooden end of the reformer. I'll figure both together.

I I've seen worse. I have seen worse. That's a great effort. Do do you you wouldn't believe where they've ended up. It's the perfect landing. They've landed right on the end. Alright.

And then from here, you get to step up and off of the reformer. Take a look where your straps are. Good work. Alright. Okay. So onto knee stretches. So we pick the foot bar up.

That's it. And then I want you just to kneel on the carriage. We're not worried so much about going on and off here, feet on the shoulder blocks. So, refine the shapes to begin with. So the beginning of its its round back, so I wanna find that round back. Gonna bring you forward just a touch like right here and then really find that elephant shape in the spine. Yeah.

That's gonna be round back. And then we go flat or arch back. So head lifts up. And bring your back down, but bring those hips back for me there. Okay? And then it'd be round back knees off. So my challenge for you is you're gonna do 10 of each and I don't want any stop between.

So it's gonna be 10 round, straight into 10 arched or flat, and then straight into 10 knees off, and the quicker you do those the sooner they're over. Okay? So off you go, let's see how we go. We're gonna press out and then pull it home. Yes. Good. That's it. That's it. And then into arch, looking up.

And change. Keep it going. Keep it flowing. I know. That's the tricky one. Press those hips back just a little bit. There we go. You'll feel it more here then.

Good. We got one more to go. Transition these off, round back. Well, done, press it out. Pull it home. In the weight forward over the bar a little more. That's it.

Lift the abs. And that's 10. Good. You can come down to your knees. We're gonna do one more of knees off. I know it's it's mean.

But the goal here is you're gonna press out. As you come in, you're not gonna lower the knees down. You're simply gonna step off to the side, and it makes it look really casual like it was nothing at all. So float those knees up. Press it out once, pull it in and then step off. Good job. Alright.

Okay. Now, we're moving on to our back now for running. So we're gonna keep it on the the two springs. So, it's the same as we've done before, just lower in onto your back. So, turn and face me, come forward a little bit, and then just sit yourself down onto the reformer, swing onto your back and your feet end up straight on the football. Okay. On your toes, pressing out. That's it. And then into running.

That's it. And just keep the pilates in the movement. It's a great moment for respite running. Let the heart rate come back down, especially after that challenging knee stretches. But we mustn't let the Pilates go. So we've got to stay strong and long.

Keep the length in the body. Nice. Do a couple more of these. Just really find that stretch. Go look for the stretch. Feel the stretch.

One more each side, and then bend your knees come all the way in. Take your feet wide on your arches. It's it. Press you here for pelvic lifts. So scooping your abs round in your back. It's like an upside down knee stretches, really.

And we're gonna press out, and then pull that all the way and close it fully. Good. And again, pressing out. Paul that in. Let's get this down here. Press this down. There you go. Keep the hips up, though.

That's it. And pour that in. Good. Do a couple more here. That's it. Maybe two more. And then one more for luck.

You're gonna press all the way out, pull it all the way in, hold that carriage closed, vertebra by vertebra back down, down, down, down to the mat. That's really well done. Okay. Step off to the side again and we're ready to move into our side splits. So we'll lower the footbar down. Put the pad on the carriage. That's it.

And we'll go down to just one one heavy spring for this. So very carefully, I want you to step. Actually, both feet. I I'm here if you need me, but it's, you know, you pretty stable. So it's good. You're gonna step up onto the reformer. That's it. Then bring one foot out to the frame. Now, keep the carriage absolutely quiet as you heel toe out. Find that position. Good.

Arms out to the side. And stand in nice and talk. Keep that carriage closed. There it is. So we're gonna press out, two, three, and hold and draw the carriage back in, zipping up through the center lift, lift tall. And again, press it out. And hold, draw it in, and hold one more time.

So pressing out, hold, zip up, draw it in all the way in. Now, very carefully, heel toe back towards the center of the carriage. Step both feet to the carriage. Turn around and we get to repeat that on the other side. Well done. So heel toe out. Keep the carriage nice and quiet or as quiet as we can.

It's a tricky one to do. Alright. Arms reaching out to the side, lifting tall through the spine. Keep your carriage closed for me and see if we're gonna start closed and finish closed. Okay? So we're gonna press out, two, three, and hold, zip up and in, draw it in, lifting tall. And again, two more of those, press it out and then draw the carriage back in, lifting up through the center nice. One more.

That's it then draw that in in in in in hold it in. Heel toe back into the carriage, both feet to the carriage and then very carefully stepping down onto the floor. Nice work. Okay. Football up. Add a spring, and then we'll place the pad on the headrest. Okay. So, front splits. So stand onto the carriage with your hands on the footbar.

And we'll bring one foot up between the hands. And then once again, keeping the carriage nice and quiet, I want you to heel toe back until your heel lands nicely on the edge of the head rest. So go back a little more. See if we got it. Little more. Keep that carriage quiet.

And then we'll turn this foot out just a little more. There you go. So square the hips up. Bend your front knee. I want you just to press that carriage back. Press back.

And then draw the carriage back home. That's it. See if we can press the hips down at the same time, pressing back and draw the carriage back in. So we're looking for that stretch in the front of the back hip. So let me know if you're not finding it. That looks good. Yes. Draw the carriage in.

Lower your back knee down to the carriage, foot against the shoulder block, and we press the carriage back here. Press the carriage back. And draw the carriage back in. So what I'm looking for here is that front leg's gonna stay, gonna stay bent until the last. We're looking for straight here.

Keep pressing pressing press and press it back. And then when you've reached the maximum, you can straighten your front leg a little. Keep the hips down, bend your front knee back in. So straighten the back leg, press the back leg back. A little more, a little more, a little more into that lunge. That's it. And draw the carriage in.

Now, lift your head up. And then from here, both arms up above your head. Big stretch up. Just gonna lift and look behind you all the way back. Hands come back to the footbar, step that top foot down, bring it right to the front of the carriage, and then in one whole movement, step the back foot onto the footbar. Carriage stays still and then heel toe back.

That's it. It's not easy, right? Keeping the carriage quite as well. It's quite a challenge. That's it. And drop your heel into here. Good. Hit stay square.

Keep this front knee bent for the moment. Press the carriage back and then draw the carriage back home. Let's see if we can get this hip forward. Sitting down a little bit more if you can. There it is. Ben this one to bring it in.

One more time. Press it back. Draw it in. Lower your back knee down. Stay nice and round through your body. Sit bring the foot to the block.

Okay, straighten in the back leg. So press the carriage back, draw the carriage back home. That's it. Bring it back in. And again, see if we can get more length out of that back leg. Press, press, press, press, press, press. That's it.

And in one more time. Press the back leg back. Get it as straight as you can. That's it. And then draw the carriage back home. You're gonna lift your head lift your heart, reach your arms up above you, lengthen and reach back.

Hands come back to the footbar, step down very carefully onto the floor. And then you get to present to the front. That's a great job. Good work. Thank you.