Seamless Total Body Reformer

Hi. I'm Zola, and this is a full body reformer workout using the over ball and adding some classical elements. I, of course, have my over ball, and I also have a sticky pad for exercises like long stretch. And front splits. I'm on a balanced body reformer. I'm starting with two red, one green, and one blue spring.

Let's get started. So have a seat on your reformer facing the platform, and Hap the ball high on the inner thigh. So we're getting those inner thighs working right away. Scooter hips pretty close to the front edge of that carriage and then reach the arms forward. Always option to keep the hands behind the thighs if needed.

Starting with half rollback. So make sure you're pressing into that ball. Rotate the tailbone under and start your half rollback. Good. Once you're halfway back, you hold, and then dive the head forward toward the knees, keeping the pelvis stable for as long as possible. And then we sit up tall at the top.

So inhale to prepare. Exhale roll it back. Keep the arms reaching long or holding on behind the thighs. Dive the head forward, inhale. Exhale sit up tall.

Again, inhale to prepare. Exhale as you round back, try to keep equal weight on the outer edges and the insides of the feet. I tend to splay the feet out supinating my feet, keep the feet heavy. Let's do two more adding a little bit of pace shoulders down round and back. Dive the head to the knees and sit up, inhale.

Exhale roll it back. Inhale. Exhale sit up tall one more time. Roll it back. Hold it here.

Make your hands into a prayer, and then we twist the ribs to the right elbow to the mat. And then we twist the ribs to the left. Can you twist your ribs while still hugging into the ball and keeping the hips as stable as possible? Working those inner thighs. Twist and twist six more six and five Four keeping the tailbone curled under. Two.

And one comes center, reach the arms forward. Roll yourself back up. Scooch a little bit more forward so that when we roll down, you fit right in front of those shoulder blocks seamlessly. Going right into footwork, heels together and toes apart. The ball stays high between the inner thighs.

Press the legs out and pull the legs in. Now with the ball high between the inner thighs, you may not be able to get the legs all the way to street, but you wanna press that carriage as far out as possible without disconnecting the heels, squeezing into that ball. Good. For four. And three, tailbone heavy, press two. And one right away changing to the arch.

His legs are about sits bone width apart here and continue your footwork. Start to adjust the ball if it moves around between the legs, but also keep the ball as stable as possible. If the ball starts rolling around, it just usually means you're pressing into one leg more than the other. Three, two, And one carriage in, go right to the heels. Flex the feet and continue out and in. You press and you bend. Breathe.

Make sure that carriage is coming all the way to the stopper every time. Four more. Four wide collarbones here. Three, two, inner thighs burning. Last one, go back to the toes, heels together toes apart for tendon stretch. Press the legs to as straight as you can get them. Lower the heels down and lift the heels up.

Good. Don't lose the connection of the heels as you lower and as you lift. Down with the heels and up a little faster, down, and up, down, and up, down, and up belly pulling in and up four more. Three more. Last two And the last one, lift the heels, carriage comes all the way in. Now place the ball into your hands, place the feet back onto the platform and roll yourself all the way up to seated.

Let's change the spring to two red springs. Continuing unilateral footwork the same way you go up. You go down. So roll yourself back down. Place the heels on the foot bar. Keep the ball in your hands.

Make sure you're centered on that foot bar. And then take your right leg to tabletop. I'm stacking my palms on top of that ball, and then as much as I push my palms forward, I'm pulling my thigh bone back. I continue my footwork here. Just stabilizing the abdominal, stabilizing the hips as one leg moves, and one leg stays in tabletop.

Good. Let's do four more here. Bend. And press. So you think of length as you press the carriage out. The springs aren't heavy, so you have to find that control. One more, press out and hold. Grab that ball, stretch the arms up to the sky.

I'm pointing through the toes. And as I come in, I shoot the leg over the foot bar, and then I shoot the leg under the foot bar. Keep pressing into that ball. Think of the palm to upper back connection one more each way over. And under, I push the carriage out.

I stretch the right leg to the sky, and I flex through the foot. Now without moving anything else, I start to open the right leg to the right. I have to use my obliques to keep the left hip down and then bring the leg back to center. So you open the leg. Nothing else moves.

Left hip is heavy, and then inner thighs hug as you bring that leg back in. Keep going. Open, keep pressing into your ball. Left shoulder heavy here. Squeeze two more times. Open find stability, inner thighs hug to bring it back in.

One more time. Open the leg. Squeeze, squeeze, squeeze to pull it in, lower that leg down, heels on the foot bar, make sure you're centered, and then bring your left leg to tabletop and pointing through the toes, stacking my palms, pushing into the ball, and continuing footwork on the right leg, thinking of length, not jerking the back of that knee to straight. So I think of pulling the kneecap up to the hip, finding length. Good. In and press four more. Make sure you're pulling the thigh bone on the left leg back just as much as you're pushing the palms forward.

Three, two. One more time in and out, grab that ball stretch the arms up, shoot the leg over the foot bar. Don't scrape your shins as you scoop the leg under the foot bar. Over, push into the ball. And under using your proprioception here to not hit that foot bar as the leg goes under.

Good. Pull the carriage in or out. Stretch the leg up to the sky flexing the foot. Stand tall in both of those legs. Open the left leg to the left. Right hip stays heavy.

Enter thighs squeeze to bring it in. Keep squeezing into the ball. Right shoulder. Right hips stay heavy. Squeeze it in. Three more of those. Out, out.

You get to go as far as everything else stays stable. Two more times open. Keep standing tall and that left, sorry, right leg. One more time. Open. Enter thigh squeeze to bring it in, lower that heel down onto the foot bar, and then bring the carriage in with control.

Now from here, feet on the platform, arms reach up. Let's do a full roll up to seat it. Changing the springs again to a red and a blue. This time, staying seated, placing the ball behind your back. So the lower the ball is, the closer it is to the low back, less supportive. The closer to your shoulder blades, more supportive. I'm gonna put it a little closer to the lower back.

Once I'm there, I'm reaching the arms board and placing the toes on the foot bar. Find the scoop in the abdominals, I'm pushing my abdominals or my belly button back into that ball, and I press the carriage out, and I bend in. Option to hold behind the thighs for a little bit more support here, If you want it to make it harder, you place the hands behind the head. Out. And now once the carriage is in, shoot the right leg over the foot bar, you bend the knee and twist.

And you stretch the leg over the bar. Keep the angle on the left leg as stable as possible. Don't let the heel bounce up and down. Two more here. Twistist. And reach one more time.

Twist And then put all 10 toes back. Let's go out and in a few times here, finding center two more out. And in one more, this time, once you're in the left leg over the footbar, bend and twist. And reach four more twist. Really thinking arm pit to opposite thigh.

Twist two more. Two. And one all 10 toes on the foot bar. Now from here, just two little crunches up 10 times ten and nine, really pushing the feet into the foot bar to find length, four six. Five, four, three, two, and one, you know, we can't get through a class without doing the 100. So let's pump the arms up and down. Inhale, two, three, four, five and exhale, two, three, four, five. Inhale, and exhale. Three. XL.

Four. Exhale. Five. XL, we're halfway there. Six standing tall in those legs. Seven.

Exale, two, three, four, five, eight. Two more breaths. Inhale. One more breath. Inhale. And exhale two three four five.

Bring the carriage in. Good. Place your feet on the bar. Grab your ball. Reach the arms forward. Make sure you're pretty close to the front edge of that carriage. So you can seamlessly roll yourself all the way down.

Let's place the ball between the ankles, grab your short loops or your handles so we can do some supine arms. Just make sure you're not too shoved into those shoulder blocks. Give yourself a little space there. Reach your arms above the shoulders. Bring your legs to tabletop and just pay attention to the alignment of the ankles and the knees.

Don't let the knees fall inward. Now nice and simple. Just press the arm straight down and straight back up. You press down. We inhale to lift. We exhale to press.

Inhale to lift. Exhale to press. Couple more here. One more like this. And then if you want, we'll do a few more, but add a curl or a lift of the chest.

So push into those straps, lift the chest, lower the chest, lift the arms. Three more here. Press and lift. Maybe if you want a little extra, you can also stretch the legs to that high diagonal. Bend the knees.

One more like that. Lift the arms, press those arms down. Try set. Press upper arms are heavy, bend, and you stretch. Same thing. If you wanna add that curl of the chest, to be my guest, you stretch the arms, curl it up. You bend and lower.

You stretch and curl pushing into those straps, bend and lower. If you want, you can also stretch the legs again. Bend everything lower down. Out. And in one more time. And then we do coordination. So keep the elbows bent to start curl your head up, curl your head and up and pull the knees a little bit closer to the thigh.

So you're in a tight little ball. So from here, you inhale stretch the arms and the legs. Hold your breath squeeze the ball three times. Three, two, one, bend your knees. Bend the elbows, but stay lifted. Again, inhale, hold your breath, exhale, bend the knees, exhale, bend the elbows. Again, stretch, squeeze three, two, one, bend.

And bend one more stretch and hold. Squeeze three, two, one, bend the knees, bend the elbows and rest. You can put your loops back onto your pegs, grab that ball and do a nice roll up to seat it. So we can lose the ball now. Place it down.

Lower your foot bar and change your spring to one red spring. Head rest needs to be down because we're turning all the way around shooting the legs through the shoulder blocks. Make sure you have about a palm's width of space between your seat and the front of the carriage, reach forward and grab those handles again. Now from here, bring the knuckles together so I have a fist with my hands and bringing those hands together. Sitting up as tall as I can shoulders over hips, bend the elbows. We have a little combo here.

We curl the tailbone under. Keep the lift as you round a little bit back. You bring the body right back up. You extend the arms forward. So you have four steps.

You bend on one, stay lifted here, curl the tailbone under round back on two. Roll back up on three. And lengthen out on four. So like a little prep for your rowing. So curl the tailbone under.

Roll yourself up. Extend the arms forward one more time, bend elbows wide shoulders down. Start from the pelvis, round back, but don't scrunch. Stay lift it to round. Roll yourself up.

And reach the arms forward. From here, open the arms as wide to the side as your body and shoulders will allow. Mine go about here. I can still see my arms in my peripheral. I continue to round back, but I take those arms with me.

Come all the way back up, and then bring the arms forward. Do one more like that. Opening, rounding back. Take the backs of the hands with you. Don't leave them behind. The carriage should move. Come all the way up, and then bring it forward.

This time, we don't close the arms in between. So keep the arms wide, easier said than done. Take the arms with you as you go back, and then come all the way up. Three more like that. Curl it back and bring it up.

Two more from the pelvis round back. And up, I feel lots of upper back here. Round it back. And lift it up. From here, close the arms, flip the palms up to the sky, do one bicep curl, another little combo, and then hinge yourself back Bring yourself right back up, extend the arms forward.

Whoo, shoulders down, spine tall. No round. You bend. You hinge. You come up, and you extend preparing for rowing flat back or rowing 90 degrees.

Come up, and extend one more time. You bend first You hinge, take those hands back with you, come all the way up and extend. You can put the handles back onto the pegs just so we can turn all the way around, face the front of the reformer, hips up against the shoulder blocks, and grab those handles again for shave and hug. From here, I'm serving my platter. I'm leaning in to those handles long spine, flip the palms forefinger and thumb touch like a diamond pull the shoulders down the back, bend the elbows wide, keep the forefinger and thumbs touching, and stretch the arms.

You bend. If you have a ponytail, a high ponytail, you're shaving off that ponytail. I don't have to worry about that. You bend, and you press. While you're here, keep hugging the front ribs into the back ribs, keep pressing the thigh bones down to the floor.

Let's do one more here, bend and stretch. Hold the arms to straight, lift up through the spine, reach the arms up and circle them wide to the side and seamlessly switch the cross of the legs. We do hug a tree. So hug and open. Let's exhale to close, inhale to open. Exhale to close, inhale to open.

Pause here. Reverse the breath. So this time you inhale, close. Exhale open. Inhale close. Keep pressing the thigh bones down.

Exhale open. Just one more inhale. And exhale open. And then bend the elbows. You can put those loops back onto your pegs. Let's grab our long box.

And I'm keeping my spring on one red for pulling straps. So lie yourself down, belly, right on the top. I'm lining my shoulders up with the shoulder blocks, reaching forward and grabbing the tapes. Right above the silvers. So we're thinking of long legs trying to squeeze them together, tailbone lengthening to the heels, shoulders down the back.

We pull those arms straight down and back, finding a little bit of a swan here. And then reach the arms forward. Again, drag the knuckles down toward the floor, up towards your hips, and then reach the arms long. Three more here. Down and back.

Caller bones wide. Chest lifts. And lower. Two more. Reach. Lift.

Lower. One more time. Reach down and back. And then return with control. From here, I'm sliding my hands below the silvers for t pull, opening the arms out to the side. Let's start with the arms in line with the shoulders so the springs are already open.

From here, press those arms out and back, lift up. And then lower down, just come in line with the shoulders with those arms. So reach out to the side, reach the legs, lift the chest, and then back in line with the shoulders. Three more here. Try to keep the arms parallel to the floor, easier said than done. Two more.

Lift and lower one more time. Bring the arms out to the side, and then let the carriage return home. So placing those handles back onto the pegs, going into swimming. So, again, re squeeze those legs together. And then reach the arms by your ears.

So let's go slowly. Right leg, left leg, right arm, left leg, so opposite, and then switch. And then switch. And then switch. And maybe a little faster if you can keep the coordination of opposite arm and leg. Trying to lift my thigh bones up to the ceiling.

Maybe you go a little faster. Three, two, and one, and then step off to the side. Let's do a little flat back to counter that extension. So my legs are wide. I'm just sitting my hips back, hands on top of the box.

Do a little rock of the hips, whatever you need, maybe a little cat cow continuing to use the long box, but sit facing forward this time. So we are straddling the box. Try to get on as gracefully as possible. And reaching back for those short loops again. Reverse chest expansion.

So my feet are flat on either side of the box, but I'm hugging my legs into the box so they're not just sitting there. Keep the arms long. Palms facing forward. Try to get the shoulders over the hips and pull the arms forward hold. Look to the right.

Look to the left. Look center. And then take the arms back using the breath, inhale, look to the left holding your breath, look to the right, look center. Exhale arm stretch back. It should feel like a nice stretch in the front of the chest. Again, inhale.

Look right. Look left. Look center. Exhale reach. Again, inhale.

Look left. Look right. Look center. XL reach. Continuing with arm circles.

So keep the arms long. If you're someone who hyper extends, soften those elbows and start to sweep the arms forward and up, out to the sides and in. Forward and up arm circles, out to the sides and in. Keep hugging the box with those legs, One more time, forward and up. Out to the sides and in.

Let's reverse the circles, which I think is harder. So circle the arms out to the side and up. Keep the arms long as you sweep the arms back. Again, out to the side and up. Palms to the sky. Arms come down. Two more.

Out to the side, lift and lower one more time. Big circle. Reach and lower it down. Now we can place those loops back onto the pegs and let's turn our long box to short box. So adding a red spring just to stabilize the carriage for side sit ups, this is a very short, short box series. So I'll face you first, left foot understrap.

Right hand on the head rest. This helps me find my height. I never really come higher than this. Make sure your hips are stacked. You're not sitting on your butt cheek.

You're on those hips, and you're pushing up into that strap. Let's take the front leg parallel to the front edge of that box, think of hugging the front ribs to the back ribs, take the hands behind the head, eight times, we go down, and we come up. Good for seven. If you need to use the hand on the shoulder blocks for support or on the headrest for support, please do that. Let's do three more here. Three and lift two and lift one more down.

And up for your stretch, twist the ribs into the well. Grab onto either side of that reformer frame walk the hands as high as you can reach the opposite leg, that left leg back. So we have a big two way stretch here. And if you want more, I take my left hand over toward my right and get an extra big side stretch. And very carefully, climb yourself up and turn to the other side.

Right foot under strap. Stack those hips, placing the hand on top of the headrest. Top hand behind the head. You are toast in the toaster, one straight line from the crown of the head to the opposite heel. Take that other hand off if you can, and then eight times we go down and up.

Down. And lift. Keeping the pelvis stable here. So we're not rocking the pelvis to lift the chest back up. That goes right into the hip flexor when we do that. Three, and two.

And one, lift it up, twist the ribs into the well, and take your stretch. You can stay here or take that extra juicy stretch taking right hand toward the left. Take a big breath there. Side sit ups will always be challenging. Clime your hands up.

And let's step off of here, taking the box back to where you got it from. So long stretches next, lifting the headrest up here, finding your black pad, placing it halfway on the carriage and the headrest so it covers the crease. And then lifting the foot bar back up to its normal position. I'm changing my two red springs to a red and a blue. Two red is possible, but it's very challenging. So red and a blue is where I'll be.

Hands on the foot bar, toes on the crease where the head rest and the carriage meet. My arms are shoulder width. My collarbones are wide, and my tailbone reaches to the heels. Now from here, I press the carriage back. I pull the carriage in, find the stopper. I do one tricep push up.

I only go as far as I can control. Good. Again, press the carriage out. Pull the carriage in, find the stopper, bend the elbows, and press. I'm doing a tricep pushup. So when the elbows bend, they're grazing the ribs. You bend And you press one more time, press out.

Crown of the head comes forward as you pull in, we do one push up. From here, I can't kneel, so I'm skipping down stretch. Let's do up stretch. So the heels are lifted halfway up the shoulder blocks. I'm on the toes, carriages in.

I'm thinking of my chest coming toward the thighs, but I'm keeping a roundness in my spine. So I'm trying to reach my tailbone to the floor, and that already engages my low belly. Now from here, I press the carriage back with my hamstrings. I hold it halfway out. Don't move the carriage to roll the hips down into a plank. Keep the roundness of the upper back as you pull the carriage all the way to the stopper. Lift the hips up.

Chest goes back to the thighs. Again, press the carriage out with the hamstrings Keep the carriage stable as you roll the rest of the way to your plank. Upper back stays round at collarbone stay wide though. Pull the carriage in, find the stopper. Lift the hips.

Good. Let's add a little pace. Press out and roll the hips down to plank. Pull the carriage in. Hip lift. Last one. Hamstrings press.

Roll to your plank. Pull all the carriage in. Lift the hips, lower the heels down. And I'm tall enough that my heels can easily come back to the shoulder blocks. But if you're feeling like you can't reach them, walk the feet forward.

Round the spine for elephant, I'm reaching the tailbone down to the floor, wrapping the shoulders onto the back, relaxing my head like a bag of sand, and lifting all 10 toes off of the mat. Press the carriage out and pull it in. You press it up and pull it in. Can you make your heels heavier as the carriage goes back? That's the challenge there really opening up the Achilles tendon, getting a little cash stretch, but still working the abdominals by pulling the abdominals and the back ribs up to the ceiling.

Four, three, two. And one pull the carriage all the way in, and let's step down. You don't need your black pad anymore, so let's put it away. And I'm lowering the foot bar down again. All the way down.

Two red springs. Make sure your head rest is down. We are doing corkscrew, but we'll keep the hips down. So hold on to your pegs with your hands here. Now legs go straight up to the sky, heels together and toes apart.

Try to open the elbows wide and feel like you're pulling those pegs apart. Now keeping the heels glued together, shift the legs to the right, circle them down, around to the left, and back to center. Try to keep the shoulders heavy as the legs circle. Always reversing the circles. Inhale, exhale circle and come back to center. Inhale, exhale circle one more each direction.

Last one. Inhale, exhale circle. Going into TikTok. So start to tip your legs over to the right going as far as your abdominals can control it. My left hips my left hip lifts, but I'm trying to keep my left shoulder down. I use my abdominals to bring everything back to center.

The breath is inhaled tip left. Exhale, use the abdominals to pull that right hip back down to the mat. One more each side. Inhale. And exhale. One more time. Inhale tip.

And exhale. From here, bend your knees to your chest. Grab your loops. Put the long loops onto your feet. Try to bring your feet to the loops instead of pulling the springs open. Arms are lengthened by your side.

I'm keeping my head rest down. Press the legs out. From here, we do our leg circles. So start to lift the legs up, just shy of 90, open, down and in. Then find a nice pace smoothing out those circles.

We don't wanna go too slow, but you only can go as fast as you can control. Four. And three squeeze in the middle. Two. And one, reverse the circles. I feel like I'm a little crooked, so let me adjust.

Reverse those circles. Seven, six. Make sure as the legs go down, you push with your seat and not with the backs of your knees. Two more, two. And one, heels glued together.

Bend your knees going right to your frog. Press out and bend in. Press out and bend in. Wide collarbones here. Keep your focus up to the sky. It's my tendency to try to look and see what my legs are doing, but then I tense up the front of the neck. So it looks straight up to the sky to release the front of the neck.

One more time, stretch out and bend in. Now let's change the feet from the long loops to the short so we can do short spine massage. I'm flipping the long loops out of the way. Make sure that headrest is all the way flat. Press your legs out to a 45 degree angle.

Find your seat and try to lift your hips as soon as possible. Lifting the legs, lifting the hips, tailbone reaches to the ceiling. Carriage comes all the way in. Again, try to look straight up to the sky here. Bend your knees toward the shoulder blocks. And then articulate your spine down.

Sternum, ribs, waist, hips, and then stretch those legs out. Again, reach the legs long, find your seat, lift. Carriage comes home. From here, can you lift the tailbone maybe a little higher before the knees bend and then roll the spine down? Good. The next two. We do a little differently.

The beginning is the same. You lift up and back. Tail bun stays lifted, bend the knees. This time, as you roll down, keep your feet where they are, start to extend the legs maybe you get a little stretch in your hamstrings here, tailbone finds the mat, and then you hamstring curl the heels to the seat. One more time like that, press up.

Lift up. Knees bend, spine rules down, keep the feet where they are. Get that little hamstring stretch, and then hamstring curl heals to see. From here, take the loops off of your feet. And put them back onto the pegs.

And let's very carefully rock up to seated, bringing the foot bar back up. We're doing running and pelvic lifts. So whatever springs you had for footwork, you'll put those back on. Mine are two red, a green, and a blue. Reach the arms forward.

Make sure you're close to the front of the carriage. Roll yourself down with control. Make sure you're centered, toes on the footbar legs and feet together in parallel. Press your legs out, and we do running one heel down, one heel up. Lifting between each switch.

So you lift a switch. Lift to switch. Switch and switch. So here we can just find a little cool down, a little stretch in the calves, but we're still keeping the hips stable. Let's lift both heels high, bring the carriage all the way in.

Take the arches to the corners of the footbar, curl the tailbone under, lift the hips, and press the carriage out long through the tops of the thighs. Bend your knees. Pull the carriage in. And out. And pull it in.

Three more. Three. And push two. And push one. Come all the way in, roll the spine down. And let's do front splits.

So take your feet on the platform, reach your arms forward, and we roll all the way up. We have another spring change. We want one red and one blue. Find your black pad or your pad. Lift had rest up and place that pad on a diagonal on the if you're facing the shoulder box. It's on a diagonal on the inner corner of that right shoulder block.

Come to standing, place your hands on the footbar and stand directly on top of the carriage. Now I'm finding that center hook so I know where center is. I'm heels together toes apart with my heels right on that center. I'm taking the right toes on the foot bar. And very carefully, I'm taking my left foot to the top of that pad. My heel is on the shoulder blocks.

The outer edge of my left foot is on the inner corner of the left shoulder block here. So I square my hips to the floor, and I try my best to pull my ribs and waist away from my front thigh bone. Press the carriage out equally with both legs. And then as I bend my front knee, the carriage comes in. I'm thinking of this knee jutting straight forward, keeping the hips low. Again, press out two more of these, and then pull the carriage in keep that left leg straight and strong.

One more time like this, pressing up. And pulling in. Once the carriage is in, you're going to be honest with yourself. If you don't feel secure, you keep the hands down If you feel strong, you can reach the arms forward and up and take the palms behind the head. Continue to press the carriage out, pressing equally into both of those legs. And as you come in, that front knee just straightforward without lifting the hips right hip back, left hip forward.

Two more of those. You press out, out, out, and pull it in, in, in, hips stay low. One more time. Press it out. Pull your carriage in. I reach the arms up and find the foot bar with my hands.

I lift the back heel up and put the back knee down. Adjust so that my left foot is really up against that shoulder block, especially the left heel. We push the carriage out into our split, pressing as much with the back heel as we are with the front leg. As you come in, can you kind of open the chest so you can get a really big stretch in the back hip? Again, press the carriage out.

Try to keep the hips as square as possible, right hip back, left hip forward here. And then as you come in, lift through the chest, nice big stretch there. One more time, press out. Carriage comes in, in, in, feels really good on that hip. Good. And from here, center your focus first always if you're looking up, and then put that right foot down.

So I adjust the I adjust the pad. So it's now on the corner of the opposite shoulder block. I stand back up again starting over. So find center with your heels, left toes on the foot bar. I wiggle maybe a little hop with the right foot back. So the corner The outside of my right foot is on the corner of the shoulder block.

Square the hips off first, and then pull the ribs and waist away from the thighs. Best as you can. Press out. And pull in. It's a tendency to really press with the front leg without also push pushing with the back leg.

So try to keep it as equal as possible. One more time, press it out equally with both legs. Me comes forward as I pull the carriage in hips stay low. Reach the arms up. Take the hands behind the head, only if you feel safe.

Press the carriage out. Knee comes forward as I pull it in. Two more. Out, hip, back, right hip forward. Pull it in. One more time. Press it out.

Pull it in, let it touch the stopper, reach the arms up, find the foot bar, lift your right heel, lower the knee down, and readjust your foot to make sure the heel is up against the shoulder block. Now press the carriage out, push into that right heel. Pull the carriage in, open the chest. Let it feel nice. And again, press out.

And pull it in. One more time. Press it out. Pull the carriage in and get that big hip stretch. To come back, you make sure the eyes come forward first and then take that left foot down. Very carefully, step off of your reformer, and that is it.

Thank you so much for joining me today. I'll see you next time.