Full-Body II

Hi, everyone. I'm Danielle English, and this is full body with the long box, and I also have the loops on my reformer. I'm gonna preset for one red spring. We're gonna get started long box already on the carriage facing the back. I'm gonna have a seat bringing my feet to the headrest. Arms are gonna go through the loops to choke up onto the ropes warming up with some roll downs.

As I inhale, I'm gonna lift the sternum shoulder shrug down, draw a little length out of my back And then exhale tuck the tail. Think of sending my pelvis towards my knees, like I'm sliding it out from underneath me. Option to pause here, I'm gonna keep going and take a little extension, just letting the head hang off the back of the box. Big breath here. Exhale chin to chest, supporting the skull, bring it up first, and then so rounded.

Arms are reaching forward to the risers, but my belly feels like it's hugging back and into my spine. Giving me a rounded back right when I feel those sits bones click back into place underneath me, sit up tall, inhale. Xhale. Tuck the tail, abs start to activate in hugging around spine. One vertebra at a time placing center on the box. I'm gonna take my extension, but you're welcome to stop in that c curve and just bring it up whenever you feel comfortable.

Exhale chin to chest. Rounding, almost like a tidal wave. I wanna get really concave in the center, crashing up and over the thighs round, round, round belly button in towards my back, and then sit tall. Two more. Going with gravity, it's a nice moment to kinda open the collarbones.

Arms extend forward shoulder shrug down, but I get that wonderful extension in that cervical spine, decompressing the neck. Chin to chest, abs hugging. Arms are really just accessories here. They're reaching forward with energy, but it feels like my abs are moving my spine back up to say. I'm resisting the assistance of that red spring. Last one. Enjoy it.

Just feeling a little more in the body, moving the spine. This time as I curl up, I'm gonna hold my c shaped curve right where those abdominals feel loaded. Baby roll down, kiss your low back to the box, exhale curl up. Inhale exhale abs hugging, concave shape by round up. It's more like a little roll down roll up as opposed to bouncing or crunching. I'm thinking of unfurling the spine, and then bringing it right back up.

Four. Three. My breath hugs my belly button backwards, but it feels like the arms are reaching forward. And last one, can you come up to hold? Option one leg at a time. Table top find your balance, little scoop of the tail, little lift in the heart. I'm gonna go back to my roll down, exhale tuck the tail.

Place the spine down, optional extension. I like to take myself just off the edge of the box. Now exhale chin to chest, abs hugging, finding that weight shift a little forward on the pelvis, and then go again. I don't come all the way up to those sits bones. Tuck the tail, roll down, optional extension, You can always tap shoulder blades to the box and come back up. You can also keep the feet on the headrest.

Just listen to your body, meet yourself where you are today. I'm gonna start to add my leg extension at the top. Sinking the naval lifting the heart, and then bend the knees, tuck the tail, knees travel right over those hip creases, inhale big, happy backbend, exhale curling up from the depths, naval to spine arms, reach long legs, if you've got it. It's just the cherry on top. Really? This teaser roll up roll down is all about your spine. So give that your priority.

Last one. Proud, open collarbone, sink the navel, long legs, holding for three, slow breaths, two, and one. I'm gonna lower the feet, sit up tall. Oh, let that go. I'm feeling warm. Continuing on, I'm gonna slide my legs through the loop, bringing them up above the knees. Hip scoot a little closer to the edge of the box.

Hands behind the thighs, I like to ease myself down, bringing my legs to table top one at a time for some reverse abdominals here on the box. Feel free to adjust those loops. I'm gonna turn out slight rotation. My big toes are together, almost like a little diamond, hands behind the head, interlace the fingers elbows wrap. Once again, I'm gonna take a little extension off the back edge of the box If you crave more support for that spine, shimmy forward on the box, and then just let your upper back tap the box, and then you can curl back up.

I'm gonna inhale going back, exhale strapping my waist in, finding my chest lift, Two legs are stable imprinting the low back. Small crunch. Little exhale. Small resisting the weight of the spring. A nice assist is you can always grab behind the thighs using your biceps. Or reach the arms forward.

A little more support here. Hands behind the head, keep going. It's nice and heavies. Four, crunch it. Three, two, and pause, inhale hinge the thighs forward, exhale, tuck, tail, scoop the belly, legs return last. So again, maybe if you feel like your falling arms can assist, pull it back.

A reach That feels nice to me. Hands behind the head, heavy option a little more challenge. If I didn't have to talk, I would try hands behind the head. I'm gonna reach slow hinge for four. Yes. It's flexion of the hips, but I'm really thinking of tailbone curling up, like the tip of a shovel. So I'm loading up those lower transverse abdominals for two.

Slow heavy weight lifting one, hug knees to chest. Let the head relax. You either off the box or on the box to your comfort level. Final set, I'm gonna curl up. Chest lift, thighs and regular tabletop, hands behind the head for the challenge, going right into a twist with this leg extension, I'm going to inhale, extend the legs trying to find my back extension, exhale. I'm going to rotate curl up, move the carriage. Inhale, extend, imprint the low back, exhale curl up, rotate, inhale legs don't have to be low, but try and get them all the way straight.

Send energy through the arches, the big toes, exhale rotate. Four or more. Three, two, one, Hug knees, give yourself that shake out, that recovery. I'm gonna curl up chin to chest, rock myself up to sit, feet safely on my headrest, taking the legs out of the loops. Oh, abdominals feel supercharged.

I'm connected. Ready to go. I'm gonna dismount off to the side to reenter with the loops in my hands. So fingers in thumbs out. I'm gonna extend those arms forward so I can press right onto the corners of the box and I'm staying on a red spring But if you like lighter lifting in the upper body, we'll also be doing some hamstring curls, blue would be a little friendlier. I'm gonna stay on the red.

Mounding my box, chest, just off that front edge of the box. We're gonna go for a little swim. Legs long, slightly tuck the tail, heels kiss together, bonus if you point those feet. Palms right underneath the shoulders, hands are gonna face the ground. Big exhale long stretch, like you're doing the breaststroke, and then circle, slow down that spring, maybe the heart can shine a little forward, a little back extension, exhale, swim, and reach, and now circle lift, lift, lift behind the heart, and then allow your chest to settle a little bit on that overhead press.

As I circle, shoulders leave my ears, maybe I can find a little bit more of an invigorated backward bend. Slight tuck of the tail. I'm engaging my abs, my glutes trying to find that lift behind the heart. One more, circle, working that upper back, nice for the shoulders, and now pause. We're gonna reverse it. Arms go long. Here's the heavy lifting, big exhale circle out around in front.

And now as my elbows bend, can I take a little bit of extension? Arms extend, hug the abs in. Circle, press. Feels a little more chesty on that one. Elbows bend. Can I find my lift? Unfrual the elbows.

Allow the spine to come down just a little bit, that upper back And then as I bend, a little bit of a lift behind the heart, two more. Gazing out over your foot bar. Last one, backward bend, lifting, shining the collarbones forward. Oh, a little bit extra right at the end. And then soften your shape.

Bend the knees. I like to go one foot at a time. I'm gonna lift work a little coordination here. One foot in my loop. Keep the tension there. I would bring the sole of the foot to the ceiling.

You can even push off the foot bar if you need a little bit of a boost to get your second foot in. Nose is just over the foot bar. If it's really all up in your business, you're welcome to drop it. I like using it as a tool because I want slight upper back extension here. It's what we've been working on.

Tuck the tail, lift the back of the heart. And just cross the arms right in front of the box, like you're wrapping your palms give it a little hug with your arms. Tuck your tail, flex your feet, start to hamstring curl, heels to the back of the head, slow stretch. I do have a slight tuck to my pelvis, so I'm lengthening through that lumbar curve. My shoulders are gonna shrug down, and I'm gonna think of unfurling my collar bones a little bit out over that foot bar. Slow on the way in.

No crashing. Strong through your whole back body, glute hamstring, upper back feels turned on. Can you hold it? Keep the tension, but go a little deeper right side. It's small, but it's so focused getting right to the source. Two, and one, can you hold the tension reset? Now left side goes a little further.

Oh, keep it just like in an inch, out an inch, in an inch, out an inch, three. Two, and one, now let it go a little bit. Turn out heels together, rotation, and then I like to point the toes you're welcome to flex, I'm gonna think of squeezing my glutes, press the hips down. Heart shines forward. Thies now lift off the box.

So again, it's really small. It's like legs are in this little butterfly. Can you lift the thighs? So I keep the tension heels to the back of my head, but now it's a little bit more extension from the front of the hip, thighs, hover. It's so slight, but it's a really nice activation, posterior chain. Little bit of rotation.

Four. Three. Can you hug the abs tight? I had let mine go just a little bit too. Thize up. One. Oh, let it go. Let the loops just kind of fall off the feet. My hands go shoulder width.

I'm gonna stay where I am on the box. Take whatever wiggle, whatever shake out you need. Hands shoulder width, wide elbows. Still a little back extension. We're working those posture muscles.

Tuck your tail, left hand behind the back. Single arm push up on one red spring. Control it in. I think even lying across my upper back, two shoulders in the same line. Shoulder shrugs a little bit down, so I hug that scapula a little bit down my back right when I'm initiating. I like the red spring, again, blue, a little lighter weight lifting, If you're used to heavy lifting, you can go red blue together nice big pump for single arm.

One more, come in halfway, make it small. Little stretch, little bend. Shoulder hugs down tip of the elbow wide. Glutes engaged. If low back's feeling a little tight, you can always go to hip width since I know we've been prone for a minute here. Totally get it.

That's totally normal. Last one, push it all the way out. And then come back in, second side, measure it out, shoulder width, small lift behind the heart, tuck the tail, legs together are apart, right hand behind the back, second side. I'm thinking of keeping the same broad line from collarbone to collarbone, imagining a nice horizontal line across my back. What I tend to see is like a lift and a twist to push out.

We want to stabilize scapula and shoulder socket. As we isolate this firm press. So I'm gonna think of hugging my armpit and my shoulder a little bit down right when I initiate to work on that stability for Three, two. So nice time to play with heavier springs because we're so stable. We're fully on the box, come in halfway and make it small.

Think initiate small stretch. Return. Abbs hug up, even though they're underneath you, hug them off the box. Three, two, And one, push it out, bringing it all the way back in. Final set prone here, hands wide shoulder with elbows wide, but allow your knees to bend, feet up in the air ankles cross. Again, slightly tuck the tail, engage the glutes, support the low back.

I'm gonna lift my heart's slight extension, everything we've been working on, and add a little momentum with this jump. I'm gonna fly. Catch myself slow landing. No crashing. The chin is a little dropped in neutral, but my eyes are gazing forward, so I always know when I'm gonna hit that footbar, I catch, I control my descent. And then if you're feeling good, give me some range, really send it all the way to the risers.

You can go lighter on a blue. It's a little friendlier. Heavy pump, add some springs, make it challenging. Heart rate's gonna come up here just a little bit. That's why I like this little push, chest, shoulders, biceps.

Upper back, glutes engage. I'm flying. I think it's a little fun. We send it big exhale. Five. Four.

Try not to crash like me. Three. Two, and one, catch yourself, come all the way in, stack the palms, the forearms, rest your forehead on your top hand, uncross the ankles, give yourself a little windshield wiper, wag the tail, move the shins, softening through that lumbar spine, moving lumbosacral. Just feeling good. I'm gonna take myself off to one side of my box pushing myself away.

Dismount rotating that box to a short box, going a little lighter. I like a blue for this single arm series. I'm gonna replace my loops on my pegs, so they're really nice and accessible for me. Now that we feel so supported front body back body, we're gonna bring it up to some standing arms. This is a nice split stance where I'm gonna step my right foot all the way forward to the headrest and bring my other foot back towards almost the edge of the carriage. So I can rest that little curve right under my kneecap up against the box. It's a really nice way to explore standing work without feeling completely vulnerable or unsupported.

I have that box there. That kind of activate my lower body. Left hand only is gonna take the loop. Should be the opposite hand from your front foot. Square off the hips.

A little tuck in the tail. I'm gonna shoulder shrug myself down as I sweep that arm back, like half of chest to expansion, slow return. I like my other hand behind my back so I can really find that openness of the collar bones, and I am in a forward hinge feeling heavy in my front footprint, back heel high and lifted. So there's a rest of the knee on the box. But I'm not fully relying on it.

I actually feel a little heavier in my front foot, which is gonna activate my glute and my hamstring, especially as I press down through the heel. If you're feeling a little unsteady, maybe hand to thigh, hug the abs up away from the ground, long in the neck, expanding those collarbones. On your next one, hold it back. I like to make a fist, slow bend, tricep kickback. Elbow stays a little behind the ribs, if possible.

So we keep that upper arm a little more stable, just hinging at the elbow. Three, two, And one can I hold it little wiggle out and out and little slice, shine the heart forward, press the hand back for three, two, one? Oh, tricep. Now as I slowly come in, my other hand's gonna steal the rope up above the metal hardware. Little more challenging now. I bring myself up to vertical.

Hip square, little tuck in the tail, proud chest, slow, high row on your exhale. Tip of the elbow is gonna go wide, and now it's that right hand on the left rope. Slow, slow, slow. I think of my inner thighs hugging in towards one another, helping me stabilize, especially through that front ankle. If you're feeling good, option to twist it, go with your rope up and over that right shoulder, slow, slow, slow to center. Little tuck on the tail hug the inner thighs so the pelvis doesn't chase you.

It should stay facing the risers at the back of the machine, sawing in that waist. I exhale. Two, slow on the return. Don't let that spring push you around. Can you hold the last one just the arm, forward an inch, back an inch, little hold, exhale hug the tummy in, keep the chest proud.

Stretching the neck, chin over that right shoulder. Three, two, and one slow to come to center. Oh, I like this version of some. Standing arms keeps the lower body and the abdominals so active, even though it's arms, it's full body. I'm gonna swap left foot forward. The bottom of my kneecap, there's a little curve there.

It's just gonna rest gently on the box. Feet parallel hip width, back heel is high. Right hand takes the loop. I have a nice long spine and a forward hinge, and I wanna get it heavy in that front footprint. So it feels like there's less weight on my back knee as I take this single arm chest expansion.

So instead of just sweeping back focusing on tricep, really roll the shoulders away from the back while you're facing, like you're just subtly squeezing your shoulder blades together down the back, almost like a little letter v, helping you now connect a little more to the back of the shoulder, the upper back, the underarm. The tricep's gonna tricep. You don't need to give it too much thought, but all this really nice rotation from the back of the shoulder. So valuable. On your next one, hold it back, make a fist, slow bend, tricep kickback, hips trying to square off.

I always check myself. Bending the elbow, keep that elbow reaching behind you. So it stays a little up and back. Shoulder shrug a little down. Three. Two.

Last one try and press. Hold it. Little slice out and out in. Strong through the backs of the arms. Little wiggle three. Two. One, slow to bring that arm forward, dock the carriage, safely, opposite hand chokes up above the metal hardware.

You can stabilize hand the opposite thigh as you bring your body up vertical, squaring off the hips, little wiggle kind of try and center here, tuck the tail, engage that. Right glute as I exhale, hug the tummy in high row. If you don't need that hand for balance or support, again, maybe try and take it away. Behind the back, hand to hip. My shoulder shrugs down.

My inner thighs hug a little in towards center. Feeling good. Take it slowly into your twist. Take your time, come back through center. Pelvis stays facing the back of the machine.

Three, slow, slow on the return. Always in control. Two, Twist. Hold it. Look back at it. Little forward. Little row.

Stretching the neck chin over, playing with your balance, your stability. XL three. Two, heavy in that front footprint. One, slow to come to center, take it all the way down, dock the carriage carefully. Let's put the loop on the peg. You can step that other foot back.

Just turn sideways. Have a seat on the box for a moment. We're gonna take the spring a little bit lighter. Changing the spring, I like one yellow for the challenge here as we get into some standing warrior. I'm also gonna bring the foot bar down.

One click to that forward tilt position a little lower, so I have some space to stand at the front edge of the reformer. As I stand up, one foot to the sandpaper, my foot that's on the carriage is now gonna turn out So flex, turn out, and then drop the toes. You can be right in front of that box. And imagine if your heels could touch, they would make a right angle. Arms star down by your sides.

Slightly tuck the tail. Well, your standing leg at the foot or stay straight, you're gonna skate and bend your carriage leg, arms extend, warrior, knees gonna press back over second toe. Tail has a slight tuck, seal that baby toe edge of your foot really pull up through that left quadrice set. Heart leans a little bit back. There's a lot happening here. Now, we'll flow. Push down through right heel, stand up part inner thigh. Part rotator glute hamstring.

Turn it out. Check yourself. Did the knee fall in? Turn it out. Tuck the tail. Press left baby toe down, and then push down through right heel. Draw up through the midline, think of being sucked up through a straw as you stand on your own timing. I like to gaze out over those right fingertips.

Challenging the balance. If you feel a little unsteady, you can always look forward. It's a nice equal part stretch and strengthener. Like, we kinda open the hips, keeping that slight tuck of tail, but then we also strengthen, I really feel that root down to come in. Now yellow's the great challenge because that yellow spring, it's a little unstable, doesn't help you so much. If you'd like a little more support, a little more stability, take your blue.

Hold it on the down. Tuck the tail. Hold it. Can you kick out front leg? Slow bend. Heavy in the heel. Extend behind the knee, bring it in just as slowly.

Trying not to rise out of that warrior. Can you stay low in your lunge? Little kick out, even if it's out an inch and an inch, or maybe you push for that straight leg almost like triangle. Four three two One, let the knee bend, bring your elbow to the inside of the thigh, hand to the box, circle your bottom arm up around, and see if you can get a little lower into this nice warrior stretch. Pressing your inner thigh back with your elbow.

And then slowly push down through the hand, bring the carriage in, turn to face your box between sides drop to your forearms, feet parallel under the foot bar, push back out, take your plank. On your exhale, a little twist to the hips to the left, scoop tuck curl needs to left elbow, push back out, center up the pelvis. Little twist little tuck, little curl, push back out a little saw in the waist pushing down through the arms. Nice rotation through that middle back. I scoop the tail a little underneath me, so hips don't elevate.

Four, three, pausing in center, shoulder blades wide, extend the heart a little forward. Two. On your next one, pause in center, hold it, clean it up, heels back, tuck the tail, abs up and in, saw your box forward and back. Push it till you feel that little tremble, inner thighs zip together. Four, three, two, and one bend the knees gently come to your box.

Take what you need. I like a little child's pose over the box. Letting that all settle. Help yourself safely turn to the side So we can finish with our final set of warrior, one foot to that sandpaper strip under the footbar. Other foot safely stands on your carriage, as we come up nice and tall here.

Take your carriage foot, lift the toes, turn it out, think of making a right angle between your two heels. Palvis is allowed to follow that lead carriage foot a little bit. Just make sure you have a slight tuck to your tail. Start to bend it, press the thigh a little back, roll some weight to your baby toe on that right foot side, exhale. Push through the heel.

Feel the glute, the rotator activation, inner thighs are gonna help you close that carriage. And then bend, spiraling this right thigh in a little bit, pressing left thigh out, chest leans back, little tuck in the tail, push down through the heel, thinking of lifting all the way from the base of the pelvis through that upper back. Using all that back extension we worked on throughout this class, strong back body, not letting the chest lean forward. It's like tail a little down, heart a little back. Can you gaze over left fingertips?

Feeling the down to go up, heavy through the heel is so helpful. Three. It's almost like I exhale and I initiate from my midsection, and then my leg follows. Two. Oh, yeah. It helps me really find that lift from lower abdominals, pelvic floor, those harder to reach places, weight through my right baby toe, seal it to the front edge of the reformer.

We're gonna hold it. So choose how low you go. Thy presses, back tails, a little tucked. I'm gonna hold it. Starting a little conservative, little kick out, little bend.

I try not to let my head bob up and down. Can I keep my depth? And then maybe I play with it full extension. Inhale, exhale, kick it out. Pull it in. Small medium or large up to you. Go for that continuity in the depth of your lunge.

Four. Three Two, and one bend it, maybe get a little lower, one hand to the box, elbow presses into the inner thigh, come into that really nice warrior. Circle the bottom arm up and out. Maybe you can peel open the chest, press back down through baby, toes, squeeze the glute support with hand on the box pushing down. Bringing that top hand to the box slowly let the carriage come in.

You can straighten out those two hands, dock the carriage two feet to the carriage. Maybe take a little forward fold, bend the right knee, bend the left knee. Oh, let the head hang. All that good work is behind you now. And then carefully dismount off the machine, one foot at a time, hands on the box is a nice stable way to come down, parallel your feet, a little softness in the knees inhale.

Breathe it up, feel all that space and support in your back, exhale, feel that hug in the waist. Have a wonderful rest of your day. Thank you so much for joining me.