Classically Rooted Reformer

Hi. I'm Zola, and today we'll be doing a full body reformer workout with lots of classical elements. I'm on a balanced body machine. I'm starting with two red, one blue, and one green spring. I had my box my pole and a pad for exercises like long stretch and stomach massage. Let's get started.

So get on to your performer with control. My head rest is up. And starting with footwork toes, heels together toes apart, settle in, release the tailbone down, widen the collar bones, and let's get started inhale to prepare. Exhale to press out, stretch the legs long, and continue to bend. And stretch.

Full range of motion all the way in, all the way out, standing tall in those legs every time you press out, thinking of lots of length, not jamming into the back of the knees. Three, and two. And one more, press all the way out. Come all the way in right away changing to the arches. No fidgeting with the feet. Every once in a while, you can peek up, make sure your feet are centered on that foot bar.

And as you pull that carriage in, try to press the heels down. Four. Three inner thighs hugging. Two. And one come all the way in right to the heels, no fidgeting, pressing out, and pulling in pinky toes, pulling back. Out. And in two legs moving as one, making sure both legs get straight, at the same time for five.

Heavy ribs in the back for four. Two more. Two. And the last one come all the way in. Right back to the toes. I'm going heels together toes apart for tendon stretch.

Stretch all the way out, stand tall in those legs first. As the heels press down, can you grow even taller? Feel your abdominals working when you do that. Press the heels up and press the heels down. Like you're moving through peanut butter or concrete. You're not just letting the heels drop.

You're pressing. You're squeezing the heels together to lift five more. Five and lift. Control it down. Control it up. Three more.

Long neck here too. And one, lift the heels. Bend your knees come all the way in. Place the feet down on the platform, reach your arms up, and do a full roll up to seed it to change your springs. I'm doing two red springs, and I'm lowering the foot bar all the way down.

I'm coming back down with control. So we can do the 100. So I'm going to lower my headrest down right now, so I don't have to do it later. And then I'm reaching the arms up to the sky. I'm also lengthening the legs over the foot bar here.

If you need to keep your knees bent into the chest to start your 100, feel free. Make sure you're you have space between your shoulders and the shoulder blocks. In one big piece, take an inhale, and exhale, press the arms down, curl the chest up and lift the legs to your preferred height. Inhale, two, three, four, five, and exhale, two, three, four, five, pressing the heels together, toes apart. I'm trying to not put too much tension in my feet.

I tend to do that as a dancer, take it out of the feet, put it in the abdominals. Keep going inhale. Exhale. Keep the reach through the arms, pressing the palms of the hands into your handles or your straps. Former breaths. Inhale.

XL shoulders down. Inhale. Exhale, sits bones narrowing into each other. One more breath here. Inhale two, three, four, five, exhale two, three, four, five.

Keep the leg straight. Lift the arms, lower the legs down. Now bring your knees to your chest from here, going right into the abdominal series of five. Let's press the arms down, curl the chest up, single leg stretch first, right leg forward, and switch. Six, and five hugging the midline with the inner thighs, one more each side.

Bend both knees, double leg stretch right away. Keep the arms reaching long. Bend both knees. Two legs move as one inhale. Exhale pull. Two more out and in one more inhale.

Exhale single straight leg stretch, pulse pulse, and pulse pulse. Pass pulse and pulse pulse. Three, two. One more set. Right, right. Left left. Now for double straight leg stretch, heels together toes apart legs to the sky.

I'm lowering the chest down. I'm making a diamond shape with the hands here, and I'm keeping the chest down, inhale lower the legs, keep stability in the arms, exhale lift the legs. Inhale to lower. Exhale to lift. Just two more here down.

And up one more time. Inhale. And lift. For crisscross, bend your knees to a turned out tabletop position, separate the arms. I'm curling my chest up and twisting to the right, left arm through the legs. I lower the chest, lift the arms, and then switch sides.

Trying to keep my legs and hips as stable as possible. One more time, each side, curl up, and lower one more time, curl up. And lower. Good. From here, again, make sure that headrest is down because we are doing short spine massage. Bring your feet to the short loops.

I'm flipping the long loops out of the way heels together and toes apart. Hamstring, curl the heels to the seat, and then make sure your tailbone is heavy here. Press your legs out to your high diagonal. Curle the hips up and off of the mat. Let the springs close bend your knees, tailbone stays lifted, articulate the spine all the way down. Let that feel nice on the back. Again, press out and lift.

No momentum. Maybe as the carriage comes in, the tailbone lifts a little higher. Before the knees bend. Roll it down. And stretch it out.

Reach out with the legs, find your seat, lift the hips. Bend your knees to the shoulder block. This time, keep the feet where they are as you roll the spine down, lengthening the back sides of the legs, get that stretch, and then hamstring curl the heels back to the seat. One more time like that. Reach out and lift control the carriage in, knees bent, tailbone stays up.

And then the feet stay here as I roll through the spine feels so nice on the back body. Hamstring curl heels to seat. Grab those straps. I'm gonna put the long loops back where they belong. And then keeping the head down, just going into a tricep press.

So legs stay in tabletop, press the arms down, bend the elbows. Almost like a little active recovery here. Upper arms stay heavy. Caller bones are wide, and our thighs are hugging all of the things. Let's do three more here.

Two, and one, bend your elbows pause. Bring your knees closer to your chest and curl the chest up for coordination. Inhale, stretch the legs. Hold your breath, open the legs, close the legs, exhale bend just the knees, reach further with the arms, and then exhale bend the elbows. Again, inhale, open close, exhale bend, exhale bend. Again, stretch, open close, You bend. And, Ben, this time stretch and hold.

We do 10 beats with the legs. Ten, and nine, eight, and seven reach through the arms. Five, four, three, two, and one. Bend the knees. Bend the elbows. Try to stay lifted last. One stretch, we swim the legs, swim the legs, eight seven six five four three two one legs together, bend the knees, bend the elbows, and rest your head. Now from here, put your loops on your pegs.

Bring yourself up with control. We're changing the spring to one red spring. Continue to face forward, lengthen your legs long in front of you. We do rowing three and four. So grab your loops, but hook your thumbs in the tops of the loops.

From here, from the ribs, point through the toes, lengthen the spine long, then the elbows, elbows are hugging back. From here, inhale reach the arms forward on a high diagonal. Find that long spine, exhale, lower the arms down, inhale, lift them right back up, lift lift, lift, and exhale circle the arms wide to the side. And then bend the elbows again. Two more of those inhale reach, exhale lower, inhale lift, exhale circle the arms, and then bring them back to the ribs. Again, inhale. Exhale.

Inhale lift. Exhale circle. Good. From the hips. Flex the feet. Your fists are down on the mat by your hips. Pull those pinky toes back. You inhale round forward.

Four head to knees, exhale slide those arms forward. Try to reach your arms past the feet, but keep pulling the ribs and waist back. Inhale roll yourself all the way up. Stack the spine. Grow taller, grow taller, grow taller, exhale circle the arms.

Again, inhale round. Exhale reach the arms. Inhale roll it up. Articulate the spine. Exhale circle the arms.

On this next one, inhale round down, exhale roll up. So sorry. Reach forward. When you roll up, keep your arms parallel to the floor. So keep punching the arms straight forward as you articulate your spine Once you're sitting tall, then reach the arms up to the ceiling, and then circle the arms all the way down. Going to shave and hug. So just cross the legs, switch the grip on your handles to your normal grip.

Serve your platter forward. Lean a little bit forward shoulders in front of the hips, but ribs pulling back. Flip the palms down. Four finger and thumb touching. You bend the elbows wide, pressing the thigh bones down.

Press the arms are straight. You inhale to bend. You exhale to press three more. Keep the ribs hugging in as those arms lengthen one more time, bend and stretch. Keep the arms straight, sit up tall, circle the arms wide to the side, switch the cross of the legs gracefully for hug.

You close the arms, you open them. Exhale to close. Inhale to open. Three more. Exhale close. As you open, resist two more.

One more time. Open the arms and put your loops back. Let's step off and grab the long box. I'm also grabbing my pole and hiding my pole underneath the long box little trick. Long box in front of the shoulder blocks.

And from here, foot bar lifts because I'm doing swan with the foot bar today. One red spring still lying down facing the foot bar, get on carefully, and then line your forehead up with the foot bar. Hands go on the foot bar. Let's just do a few presses here. So find the length and the legs, tailbone reaches to the heels, and a nice neutral pelvis, press your arms to street, and then bend the elbows, and continue to press out.

And in. Keep the shoulders connected to the upper back. So don't do that extra shoulder shrug to get a little bit more reach through the arms. Keep them connected and only go as far out as you can stay connected, of course. Now do one more here. We do single arm. So right hand just comes a little bit more in toward the center left hand behind the back and continue to press out a lot more heavy here.

Same rules apply shoulders or square to the floor. Shoulder stays connected to the back. Do one more. Once you're in, switch hands. If hand behind the back is a little too much on the shoulders, Just place the hand in front of the forehead. Two more, press out.

And in one more, press out. And in now let's do swan. So both hands back on, press the arms out. Let's pick up the lowest abdominals. Press down into the palms and lift the chest into your swan upper back extension. Lower it down.

Inhale to lift. Create space, find length. Exhale to lower. Inhale to lift. Exhale lower.

One more time. Children's connected to the upper back and lift, lift, lift. And lower. Now stay out. Go parallel with your legs and squeeze them together again. Lift the legs up and just start swimming the legs up and down.

Adding the breath as you inhale, you bend for four three, two, one exhale for three, two, one. Again, inhale, and exhale. One more breath inhale. And exhale, pause the legs, bend your elbows and come all the way in. Now step off to the side going to t pull. So we have to lower the foot bar again.

Lie facing the back of your reformer. This time, shoulders in line with the shoulder blocks, legs squeezing together, grab the tapes above the silvers, and then find that connection from palms to the upper back, keeping the arm straight, reach down and back, find your swan. You lower it down. You press it down to go back and lift, and you lower it down. Just one more time, down and back lift, and lower it down.

Tea pull, slide the hands below the silvers, open the arms to the side, make the arms go in line with the shoulders to start. Reach those legs long, reach the arms back, lift the chest into your swan, and lower it down. Again, reach back and lift, and lower it down. Just one more. Out and back. Bring the arms to the side, and then put those loops back on to the pegs.

Let's step off and then turn around. Going to teaser here. Now I'm grabbing my long loops. And then I'm stepping forward, placing one foot on the footbar, placing my seat on the box, and then very carefully sitting all the way down. You wanna be about a palm's width from the front edge of that carriage.

And then I'm changing back to the short loop. So I use the long loops to be able to reach the the foot bar with my foot, but now I'm changing. So find that position where the legs are down The arms are out on either side of the frame, and the head is back. Even while we're here, we're still finding our centering right. So I'm not just like a floppy fish. I'm squeezing the legs together and reaching them long.

I'm gathering my abdominals, and I'm connecting the shoulders to the back here. Now from here, start by pushing into the handles and curling the chin to the chest, start to reach through those handles, lift the legs, reach through the arms, keep the reach of the arms, lower the arms, lift the arms, or maybe you just hold the teaser. You lower the arms, and you lift one more time down and up. Now, very important. Keep the reach through the arms as you roll everything down.

Keep reaching, keep reaching, articulate the spine. And at the very last moment, You let the arms go back, you let the head go back. Lucky us, we have two more of those. So find your centering, shoulders pull down, curl chin to the chest, and press into the handles rolling up to your teaser. Again, down and up with the arms.

If you can, maybe you just hold. Two more here down and press one more time down. And press keep the reach of the arms. Roll yourself down with control. Arms and head are the very last thing to go.

Last one, take an inhale, exhale curl. Find your teaser. Three times lower and lift down. And and press two more and press one more. The more something is hard, the more I smile, and then release.

Good. Now from here, very carefully, if you can put those handles back on the pegs. Otherwise, just throw them on the floor. Bring yourself up with control. We're turning all the way around so we can do hamstring curls. So To put your loops on your feet, I'm putting those short loops on my feet. I'm crossing one over top of the other, placing them on the tops of my feet. The strap that is crossed over top, I go toward that strap.

So I'm going to go to my right, scooching my hips to the left, and then turning all the way over. Make sure you point the toes so you don't lose your straps. That's the hardest part. Now from here, I can change my springs to whatever I want. I'm doing two red springs If that's too heavy, try a red and a blue. I'm placing my hands down on the carriage on either side of the box, legs the width of the box, but heels glued together.

Push the hip bones down, hamstring curl heels to see. Pull. If you're super fancy, I'm not going to do this, but if you can, maybe lift your thigh bones off the box and continue to do your hamstring curls. I am not there in my practice. But one day.

Let's do five more. Five shoulders down. Four. Keep pulling the abdominals up and away from that box. Two. And one. Good. Now from here, bend your knees a little.

Nothing crazy. Try now to lift the thigh bones up and down. As you can see, mine don't go very far, but my hamstrings and my seat are working like crazy. Shoulders down. So lift and lower. Up, and down. Let's do three more here. Lift and two.

And one more up and down and very carefully to get those loops off of your feet. You extend the legs and let them drop. Step off to the side. Let's change long box to short box. And peek a boo, the pole is underneath the box. I'm keeping my box in front of the shoulder blocks today.

I'm just adding an extra spring to stabilize the carriage and having a seat on top of the box facing the front, sliding my feet under the strap. Make sure you have about a hands width of space between the edge of the box and the edge of your seat. Starting with round. So full short box today. Use your hands stacking the palms to lift your abdominals in and up.

It's like a little reminder here. Look down towards your abdominals. Slide the tailbone under, rotate the pelvis back, and round yourself back. Now maybe you stop here halfway, or maybe you continue into a full extension, opening the chest lifting the chin. And then curling chin to chest rolling all the way up.

You only can go as far down as you can get back up, of course. Cur the tailbone under. Round yourself back. Chin to chest. First, I'm sinking the waist down to roll up. Very hard to do and speak at the same time. One more time. Open the chest and then roll up.

From here, I grab my pull. I readjust, I'm pushing my outer ankles into the strap and stretching the arms up to the sky, sitting up really tall. We hinge back. And come right back up. We hinge from the pelvis keeping a long spine.

My upper back only go as goes as far as my pelvis can take me. Good. Just one more here. Come all the way up. Side to side. I lean forward. Sholders in front of the hips.

Ribs pull back. Side to side. I side bend toward the right, but I keep the reach of the right arm. And then come on up. As I side bend to the left, my right outer ankle presses into the strap a little more. Good. One more each side.

Up and over, don't lose your forward lean. Many of us tend to do that, lift up and over to the left. Keep the reach of the left arm, and then come center right away to twist and reach. So shoulders over hips again. Twist the ribs to the right and reach yourself back.

Bring yourself up and center. Again, twist and reach. Come all the way up and center. One more time each side like this. One more time, lift to twist and reach. Good. Come center and let's go fishing, so twist the ribs to the right.

You reach a new pause. Keep the pole in the right hand. The other side of the pole maybe taps the floor. You find your pole again, come all the way up, and center. Whoo. So lift and twist left hinge yourself back. Tap the pole with your tap the floor with your pole.

Keep your hinge as you find your pole, come all the way up, and center rest your arms. So let's do full tree. You can put your pole underneath the legs. I like to wrap my forearm under the leg and grab my wrist. If this is too much for you, just lightly hold on the back of the thigh. Whatever is best for your body.

Sit up very tall. Extend the leg up. And bend it down. Two more up. Last one, lift and hold, climb the hands up to the ankles, shoulders down flex, endpoint.

Two more flex. End point. Last one flex. Now deep in the abdominals, bring your forehead toward your shin. So round the spine. Good. Find that c curve here.

Take the heel to the ceiling. Take the body back and pause. From here, make sure the right hip is wrapped forward and the hips are square. You climb the hands down. Maybe you find a full extension.

Maybe you don't. Curl chin to chest sink the waist as you roll up. Good one two more times. Round it back. Open the chest if you want.

Jin the chest to walk it up. One more time. Reach the heel up as you climb down. Always a two way reach. Chin to chest, roll it up. Good. Come all the way up.

For an extra stretch, I cross my hand, so right hand to the inside of the foot, left hand to the outside of the foot. I bend the elbows, and this is an extra deep stretch. And then I cross my ankle over my knee, reach to the back of the box and around forward four figure four. Because why not take a little stretch treat after that? So left side, hooking my arm, grabbing my wrist, sitting up very tall. I stretch, and then two more.

Up and down. We stretch and hold. Hands to the ankle. Keep sitting up tall. Flex, get that big stretch behind the leg and point two more. Flex and point. We flex and we hold deepen the abdominals around the spine to bring your forehead toward your knee, and then take this whole shape back till the heel is reaching to the ceiling.

Wrap that left thigh, climb the hands down. Open the chest. Chin to chest. Roll it up. Two more down down down. Chen to chest. Roll it up.

One more time. Down down down. Roll it up. We take that extra juicy stretch, hands on the opposite side of the foot, then the elbows stretch. That's a deep stretch. And then cross the ankle over the knee, figure four, grab behind the box and then round forward.

Roll yourself up. Keep that right foot under the strap for side sit ups. So I'm turning to face the side. My left shin is parallel to the front edge of the spots. Left hand on the headrest just to find my height and to make sure my hips are stacked. Press up into your strap, take the hands behind the head, and then go down, and then up.

Down. And up. Do two more like this. And then maybe you stay here. Maybe you extend the arms by the ears and continue.

Making a longer lever, those arms are very heavy. Two more hair. Down. And up one more. Come on, buddy. Up, take your stretch hands on the frame. Relax the head, maybe for a deeper stretch.

Take your right hand toward your left. And then carefully climb your hands up. Let's do the whole thing on the other side. So hand on the headrest, find your perfect diagonal from crown of head to heel. Hands behind the head, your toes and the toaster hug those front ribs in.

Four times with hands behind the head. Three. And, two. And one more. You either stay there or lengthen the arms and continue four. And lift.

Three. Two. And one more. Lift, twist, and stretch. Take a big breath here.

Maybe left hand meets the right for an even bigger stretch. And then very carefully, climb yourself all the way up. Let's put our short box back. Pull two. So our next setup is our long stretch series, taking our pad, lifting the headrest, covering the pad over the crease where the headrest and the carriage meet. I'm lifting the foot bar back up.

And for springs, I'm just doing a red and a blue. Hands on the foot bar, toes where the crease is between the shoulder blocks. Legs are together, collar bones wide, long stretch straight back. Crown of head reaches forward as I pull in, find the stopper. Again, two more here. Back.

Pull it in. Tail bone reaches to the heels. One more time, press up. Pull it in. I can't do down stretch because of my knees, so I'm going straight to up stretch. Lifting my heels halfway up the shoulder blocks, chest to thighs, rounding the spine.

And from here, push into the heels, carriage bows back. I find my plank by rolling the hips down, upper back stays rounded. Pull the carriage in, touch the stopper, and then roll the hips up. Two more of those. Press back, roll down.

Pull it in. Touch the stopper. Lift the hips up one more time. Press back and roll down. Pull it in. Lift the hips.

Heels down for elephant. So round the spine, I'm thinking pubic bone to nose here. Head is heavy like sand, toes to the sky. Heels press back. Heels pull in. Hamstrings, press back.

Pull it in. Wrap the shoulders on the back. Two more like this. Out and in one more out. Pull the carriage in. Right knee to the chest.

Stand on the wall behind you. Try to keep equal weight in both of your arms. Continue, press out and pull in. As the carriage comes in, I'm lifting the right hamstring to the ceiling so my leg stays stable. One more out and then knee to the chest, put it down. Left knee to chest, stand on the wall behind you, square those hips, wrap those shoulders, press out, and pull in.

Out and in two more. Out, and out. Pull it in. Now bend the knee, step yourself down, and then come all the way down to the floor. Long back stretch. So I like to shake my wrist out a little bit for this. This one is very risky.

Face the back of your former, and then place your hands on the foot bar. Now we're not gonna cheat and sit on the the foot bar. We're placing our heels right on the shoulder blocks and staying lifted. So remember, we first trisect it, scoop the hips, lift the hips stretch the arms, bring the carriage in, let the pelvis be heavy again. So you bend scoop lift, pull it in heavy pelvis. One more. Then scoop lift, pull it in heavy pelvis.

So really scoop the abdominal. So from here, you start with the scoop. Scoop and press, bend the back of the legs, touch the carriage, pull it in, stretch the arms. Two more. Scoop and press, lower down, bend, and press. One more this direction. Scoop and press, bend, pull it in, and stretch, step straight down to the floor.

Going to stomach massage next, dance of the pad. So slide that pad forward. So today, we're doing stomach massage on just two springs, two red. So taking off the blue, adding the red, And this way, we can focus on keeping the lift of the waist without fighting these springs. So let me center this pad, toes on the footbar, heels together and toes apart. So try to find your lift before you find your hand placement, squeezing those heels together, and then place the hands on the front of the carriage. Find the lift, round the spine, narrow the inner thighs no wider than the shoulders.

Now from here, you press up. Lower, lift, and pull in. Press lower, lift, finding length. Since we're on a lighter spring, it's really easy to jerk the knee straight like I did a couple of reps ago. Four more stretch lengthen.

Three. Keep the lift of the waist, finding length here. Two. One more time. Now we don't have to change the spring. So that way, we can reach the arms up.

Circle them all the way back if you can't reach the head rest this to the mat. Otherwise, continue the choreography. If you hyper extend in the elbows, keep a slight bend in the elbows, Keep the lift of the spine. Nice flat back here. Four more press, up, heels down, heels up, and bend. Three.

Two. One more out, down, up, come in, reach the arms forward. No lower lift of the heels. Just straight out. Grow a little bit taller as you come in, in, in, in, good.

Three. Pull it in with your stomach, two. And one, we add a twist. I like to go up and over to twist. Make sure your heels don't change here. Up and back.

Up and over. Bring it back by lifting up. One more each side, lift up and over. Bring it in one more time up and over. Now try to come in and hold for me.

How close can you get to that stopper? Circle the arms. Four, three, two other ways. Circle four. Three, two, and one. Take the arms to the side. Circle four. Three, two other ways.

Circle four. Three, Two, and one, let's do your monkey. So hands on the foot bar, stretch the legs, release the head and enjoy. And let the carriage come all the way in. So let's put the foot part down. We keep our two red springs.

We don't need the pad anymore. Put your handles back. We'll need them in a little bit. Make sure your head rest is down. We are going to overhead.

So grab your handles just like we start at the 100, lengthen your legs over the foot bar. Again, make sure you have a little space between the shoulders and the shoulder blocks, lengthen your arms up to the ceiling. So from here, find your centering, inner thighs squeezing, abdominals working, and arms already connected to the back. And one big piece, I'm pressing the arms down, lifting the legs and rolling the hips off the mat. So here we go. Arms down, legs and hips up. Arms stay down, toes, lift to the sky, and then roll down through the spine.

Once your hips are down, arms up legs down. Again, arms down legs up, toes to the sky, roll it down. Two more like that. Arms down, roll it up. Find your seat to lift the legs, press the arms down to roll through the spine widen those collar bones.

One more time. Press and lift and roll. Arms up, legs down. Let's bring the knees to the chest, put those loops on the peg. Hold on to the pegs with your hands.

Now from here, corkscrew with the hips lifted, full version. So legs to the sky, hold on to those pegs and feel like you're pulling them apart. Option to keep the hips down the whole time and just corkscrew the legs. Totally fine. From here, lift the legs, lift the hips, tip the legs to the right, roll down through the right side of the spine, corkscrew the legs down around to the left, roll up the left side of the spine, center the legs at the top. Reverse over roll it down, circle.

Roll it up. One more each side. Tip. Roll it down and around. Roll it up. Last one. Tip. Roll it down. Roll it up.

Hold at the top. Roll down through the center of the spine. Keep holding on to those pegs. We do tick top. Squeeze those legs together, elbows wide. Tip your legs to the right.

Don't let them change lengths. Start to look to the left as legs go right. Left shoulder stays heavy. Your abdominals pull your legs back to center, center the head. Inhale, tip left, squeeze the legs.

Look right. Abdominals pull everything back to center. One more each side, legs right, head to left. Left shoulder, heavy. Pull it center.

Last time. Tip. And pull. Bend your knees to your chest, grab those straps again. Place the long loops on the feet for frog and leg circles. Let's start with frog this time.

So the tailbone is heavy. Caller bones are wide. This is nice after all of that work. Press out and bend in. Remember, we're only bending in as much as we can keep a heavy tailbone. So I don't wanna see any of this.

Right? Then the low back, the pelvis is getting involved. And that will eventually not feel good for your spine. Good one more stretch out and hold. Find length There's a difference of just letting the legs kind of hang into the straps like mine are now and pushing the feet into the straps.

So we always wanna push. So leg circles up and around. Up and around. Two more up and around. One more.

You pause at the top, reverse the circles. Just five here. Five four. Three. Squeeze to lower. Squeeze to lower.

Heels come together, knees bend to the chest. Take those loops off of your feet and place them back onto the pegs. Now, from here, place your feet on the foot bar and do a roll up to seated. The foot bar comes up. Your footwork springs go on. So I had two red, a green, and a blue. You roll back down with control for running and pelvic lift.

So I like my head rest up. I'm gonna put it up now. Toast on the footbar legs and feet together. Press out. Just make sure you're centered on that bar. One heel down and one heel up.

Nine and nine, eight, lift a switch, lift a switch. Six, five, four, three, two, and one, lift both heels. Carriage comes in, arches of the feet to the corners of the foot bar. Curl the hips up and press the carriage out. A very small lift of the pelvis, my back ribs are still down on the mat.

Three more here, press out with resistance. Pull in with control. Two. One, come all the way in, roll the spine down, and step off of the reformer. Grab that black pad again.

And change your springs to a red I'm gonna do a red and a blue. Two red is also acceptable, but I'll do a red and a blue today. The headrest goes up, if it's not up, and the pad goes on the headrest, kind of where it was for long spine, not long spine, long stretch series. So to get on, place your hands on the shoulder blocks first, safety first, and then stand on top of your carriage. I'm doing heels together toes apart. Now, right leg goes back first.

I'm using the strength of my abdominals. And the strength of the arms to lift the foot, left foot up, and put the arch of the foot on the crease where the head rest and the carriage meet. Now from here, I square the hips off. And find a lunge. Back leg is straight and strong.

Hips are low. Anchle is under the knee on the left side. Pull the ribs away from the thigh, stretch the leg forward, bend it back. Two more. Out and in. One more. Out, and in, ankle underneath. If you feel secure, you come up and take the hands behind the head.

Keep the hips low and square. Carriage goes forward. Carriage goes back, pressing into the back leg just as much as the front, one more forward, and back. Reach the arms up and find the shoulder blocks again. Now from here, the carriage comes in and I hop the foot all the way onto the headrest.

Square the hips again going to the full split. So push equally into both of the legs as you go out as far as you can control. And then pull the carriage in, hips lifting back up to the sky. Again, press the carriage out. I'm trying to keep my hips pretty square here and pull the carriage in, inner thighs, squeezing into each other.

One more time, press out and pull it in. Again, using the abdominals and the strength of the arms, hop your foot back. And then take that right foot down. We switch sides. Left foot goes back.

My toes are on the frame of the foot bar. My heel is on the foot bar. And then I'm using my abdominals. I'm using my arms to hop the arch of the foot on that little crease. Square the hips, find your lunge.

Pull the ribs away from your thigh. Forward, and back. Two more. Out, and in one more. Ankle underneath, reach the arms up and behind the head and continue. Out, try to keep the hips low and really press into that back leg. Otherwise, it'll fall right down, out, and in.

Reach up, find the shoulder blocks. Let the carriage come in, hop the foot onto the headrest, square those hips again, and then press the carriage out. And pull it in. Two more, press it out, equally with both legs, and pull it in with the abdominals. One more time, press it out.

Pull it in. Hop the foot back, step the other foot down, and very carefully keeping the hands on the shoulder block step all the way down to the floor. And that is all folks. Thank you so much for joining me, and I'll see you next time.