High Beginner Reformer

Hello everybody. Tracy Mallett here for this high beginner workout. Now this workout is designed kind of in between a beginner and intermediate. That means that I'm gonna give you a range of springs. Obviously, if you've been working out for a while and you still consider yourself as a beginner, but you feel that the spring I give you is a little light remember, you can always take it up a little bit and challenge yourself further or take it away and make it a little bit easier.

All the work that I'm going to do now is attainable for somebody that is starting out who has been doing it for a little bit longer, but wants a little bit of a spice, as we would say, a little bit more of a challenge. And, I hope you enjoy. Alright. We're gonna start with two reds and a blue on the reformer. And you will need a ball for this, like a little squishy ball. I've got my ball down there waiting to go. Alright.

But get your springs ready. So a two reds and one blue. Alrighty? Now we are going to keep that head rest down to start with so get that head rest down. Alright? I'm gonna grab the ball and we're gonna lie down. Alright. So everybody your head is on the head rest.

Now grab your ball and just place the ball in between your knees. I want that tailbone down heavy and find your relatively neutral position the the way your spine naturally lands. Alrighty? Now squeeze the ball, find the inner thighs, place the hands down. Now I want you to push against the bar, but keep the carried still. We're gonna squeeze the ball. Can we find that squeeze, find the adductors your inner thighs?

Lift the pelvic floor up like a little elevator, hands pressed down, now hinge your hips up and then down. So your spine stays the same. You're just hinging at the hips up and down, and we're just gonna keep the carriage still. It's at the stopper. So it's basically closed.

So your carriage is closed right now. And we're just hinging up and down. You're already gonna feel those hamstrings. And we're gonna do one more. I want you to breathe and then come back down.

Now from here, we're gonna lift the head and the shoulders, look towards the ball, squeeze that ball, take the hands back behind the head. Now interlace the hands here. So you're cradling your head, the elbows kind of in your peripheral view. You feel that traction that spine lifting up and over. And I'll just squeeze the ball a little bit.

I'm gonna actively squeeze for 10 for nine for eight and seven and six and five and four and three and to hold it there. Now I want you to go into a little rotation towards the right so you're rotating and then back to center. Think of your shoulder moving to the opposite hip, and then we come back. So the shoulders moving to the opposite hip, but your pelvis is staying relatively stable, relatively quiet. Now, don't forget to squeeze the ball. Yes. That'll keep a little bit more lumbar pelvic stability there. And let's do one more, find those obliques, squeeze the ball, bring you back to center, and then the head comes down as the arms come back.

Now we're gonna push out. So just gonna start to push out. Yes. It's a light spring. It is a light spring because we're gonna be going into some bridging. Let's do a couple more last time.

Now ready. Open the carriage so we're open hips hinge up, hips hinge down, hips up, that's it, up and down. Keeping that carriage slightly open. So now you'll feel a lot different. You're gonna feel more hamstrings. Right?

The arms are pressing down, so you're feeling your triceps, feeling maybe your back right here, your lats. But we're trying to keep the carriage still. It's open right now. Now hold the open carriage. We're gonna push out and in, but notice how I keep my knees slightly bent.

I'm not going to a full extension. I'm squeezing the ball as best as I can. The heels are tracking towards the sit bones here. Think of dragging your heels to the sit bones. Triceps are engaged.

The arms are present. I'm gonna do a couple more still looking at the sky. This is your last time. Hold it there. Drop the hips down.

We still open carriage. We go back up again. We push away. Drop the hips down. Return the carriage still open.

Hips come up. We push away, drop the hips down, bring the carriage in. It's still open. Lift up. Push away. Drop up the hips down. Now we reverse it.

So we go to a semi bend, Now hinge the hips up, return the carriage back. We go again. Hips drop down, push away, repress those heels into the bar, feel the back of the thigh, the hamstrings. We go again, push the carriage out, hips hinge up, draw the carriage in, and we're squeezing the ball. We kind of forget about the ball.

Keep squeezing those in the thigh should be firing up. Can we do one more? Still going with the same rhythm. Now we're in the bridge. We're holding that bridge. Close the carriage, drop your hips down.

Pick up your ball. Arms are lifted. Now still keeping your heel where it is. Bring your right leg into table top position. Still in that relatively neutral position as best as you can, tailbone heavy, we're gonna push away and back.

And push away. So now our goal is to try and go to full extension with the leg if you're able. Think of a little extra squeeze at the top, that quad drawing away from your kneecap, your patella. Alright. Now if you're able at a little extra layer here of complexity with the leg shooting over the foot bar, or just keep your leg still in tabletop.

You got four more. Three. Two. Squeeze that top of that thigh. One more. And then bring that leg back on their switch legs, closing the carriage, our positional leg comes up, chair position. You're ready. We push away.

Now as we push away, think of getting a little bit more in that medial part of the foot. So we're not rocking out and in. No pronating. No supinating. Just basically straight on. Keep that equal weight on both sides of your heel.

Specifically on the inner part, so you'll feel a little bit more inner thigh. Now we're gonna add the leg. Your choice with that leg, shooting that leg across the bar. Now keep looking towards the sky. Yeah. Got that long neck.

Don't need to look at your feet. Look at the sky. Alright. Can you do four more? Can we squeeze at the top? Two more. Breathe.

K. One more for good luck. And then close the carriage. Now we're gonna go onto a toe switching legs. We go again, push away. So now it's gonna feel a lot more challenging.

I want you to keep your heel as stable as you can so the heel shouldn't be moving around. If it's moving around too much, then the weight is too heavy. We should be able to still go to full extension with that leg. But keep the ankle joint still. Alright. Can we add the leg again? Reaching that leg.

Little extra complexity there. Squeezing at that top, that little extra pump at the top makes it huge difference. Four more, four, and three, and two, and one, close the carriage, before you put that foot back on and switch, always close that carriage. Ready we go again. Try not to be too high.

Your weight is on the ball of your foot. Think of that kitten heel. We're not in a stiletto heel in a kitten heel. Alright. Now add that second layer optional that leg is long.

Focus on stability of your pelvis. It's staying as quiet as it can and lengthening those legs as you can. Alright. A little bit more pace now. Four. Three. We're breathing.

Two. And one more. Bring that leg back down. Now place the heels or the arches. It's your choice.

Take the ball behind the right thigh. So go with the ball or your arch. Arch is gonna be a little bit more supportive. I'm gonna take your choice. Hands down, ready for your bridge.

Up and down, so the carriage is closed. Up and down, back again, single leg. The carriage is closed. Just do a couple more with the carriage closed. One more. Now the carriage opens.

Yes. That's it. Now those hamstrings are gonna fire up, up and down. Keep the carriage still. Yeah. There's a big difference there. Oh, definitely feel those hamstrings up and down. And the booty, the glutes. Can we do a few more? Of course, we can.

Two more. Or one more. Close the carriage. That switch. Alright.

Remember you can always wrap it up. If you want a little bit more, just wrap it up and catch back up with me. You ready? Keep the carriage closed. Hips up and back. Remember your arms are pressing down in order for your hips to lift off of the ground.

So use your arms. Use your back. That's it. One more. Drop the hips down.

Now we're moving out about a couple of inches. Make sure that inner thigh is working, equal weight over the inner part of that heel. Got it. Now ready. Lift up and down. There it is.

Breathe. Try and keep that carried still. Yes. There's no movement in that carriage. Well, there is, but we're trying to stop it. Of course. Yes.

Spice it up a little bit. You got a couple more. One more. Hold it. Oh, yes. A nice hold goes a long way. Drop the hips down and then bring the carriage in.

Fantastic. We've got our ballie here. Just scoot away from your shoulder blocks so we're not jammed against them. Now we're gonna lift our head neck and shoulders off their lovely reformer here. From here, they're gonna come up into a tabletop pubic bone is going towards the belly button slightly imprint that lower back. We're all there.

Right leg goes out. The left leg goes out. Slow it down. Your legs are like pistons. And if you wanna keep your head down, just go ahead. Keep your head down. Now we're gonna add just a little baby rotation here.

And we're breathing the legs are driving. And they're reaching like little pistons, and the inner thighs are kind of swishing together, four, and three, and two, we've got one more bat to tabletop. Drop up the head neck and shoulders, back down, and place your feet down. Beautiful. Now we're going to come to the right side of your formula. We're gonna sit up.

We're gonna move it down to two reds now. So two reds. You can keep the head rest down or you can bring it up. I'm just gonna keep it down for now. Alright. We're gonna come back. Alright. Now we're going to take our arches of our feet into the loops, and we're gonna take the other one here.

I'm still got that lovely ball. Alright. So we're here. Make sure the arches of your feet. I've got the loops around the arches of your feet. Now Got your ball here ready. So I've got my ball ready right here.

I'm just gonna go into some regular froggies to start off with. So once again, we are trying to find our neutral spine or where your spine naturally falls. Just see if you can get the tailbone down as heavy as you can. There we go. So the heels are connected together. And try not to bring your thighs too close towards your chest. Think of opening your hips a little bit more on your sit bones or drawing together as that pelvic floor lifts up. Good.

We've got one more. Now it's gonna get harder. We're gonna bend the knees, and we're gonna put the ball in between our heels and push out. Oh, there we go. Definitely a little bit more challenging here. Alright. I'm gonna ask you to bend and then push out.

So this is a nice little tool to really truly understand where the work is coming from is your inner thighs. So remember before our heels were connected together, and I was telling you to resist your heels. Now you gotta squeeze the ball. The ball is your heels, a drawing and squishing the ball. But I'm still keeping that pelvis in my natural alignment.

I'm honoring the natural alignment of my spine. That's to one more. Definitely feeling that. Now we're gonna add, like, a little bit of change here. There's your parallel. So we go in in a parallel.

I hope I don't drop the ball. And then we push out, externally rotate, bring it back to parallel, knees to chest, we push away, got back into external rotation, rotate their femurs in the socket, knees to chest as we push out, but look at my pelvis. It's staying pretty much in the same place it started with. That's it. So I'm pressing away with the hamstrings. I open external rotation at the hip joint and bring it back.

Now we're going to reverse it So we start external rotation, do a little froggy, we go out, and then we go back into parallel. Really opening up your hips, having that lovely hip mobility, the femurs are moving around in the hip socket. So important. Focus on the side that's not moving with ease. One side is always gonna move a little bit more freely than others.

The other side. Alright. Let's do one more. Are we breathing? I hope so. XL, press out. Now everybody bend your knees. Hold on to your thighs. Grab your ballie, bring the ball back to your chest, reach your legs out and go into some little circles just to release the hips, and then we go the other way.

Little hip circles here, and that external rotation. And now we're gonna kind of play around going to parallel, open in parallel now. So we do now have circles in parallel. And then go in the other way, and the circles in parallel. Beautiful.

Bring that leg in, bend the knees to the chest, and we're gonna take away those loops. Alright. So I'm gonna come down. Place the ball in between the knees just so you've got it right there. It's out the way. Alright. So we're just gonna pick up the ball again and we're gonna rotate and sit ourselves up. Okay.

Let's just put the ball down here out the way. We're gonna go to a blue spring, a light spring. We're gonna come crisscross. So I've got my, left leg in front. So I've got my inside leg in front.

We're gonna pick up. I'm gonna go for the smaller loop here. You can always go for the longer loop. It's your choice. We're gonna go for the smaller loop, and we're just gonna go across the body.

So we're gonna start with just that rotation. So the focus of this exercise actually is your obliques. You might think it's your arms. Yes, it's your arms, but you're rotating your torso and your arms are secondary. So I want you to just follow the hands as we're moving. And we do a couple more.

Now, this time we hold it out diagonal, lift the arms up overhead. Now we go into side obliques. This always looks easier than what it is until you start doing it, and you feel those obliques here. Your waist is drawing. Your lowest rib is drawing towards your hip joint as you go into that side bend.

That's it. So think of shortening the side of your waist as we go up and over. We're gonna do one more time. Hold it here. Now circle. We'll do our little halo, little circle, And see if you can get like a little upper thoracic spine extension there, just a little baby one. And now reverse it the opposite direction.

Always feel so good that shoulder mobility there. Now you're gonna start to fill it in your shoulders too. And let's do one more. And then we come back down. Now from here, I'm going to move this little loop and it's just gonna go around the thigh.

You can always use a smaller one if you wanted to as well. We're gonna bring it back So your hands is here on your shoulder block. Your knees are stacked together. The hips are stacked forwards, and we're gonna lift underneath our oblique here. So we go into our clam. So here's your clam.

Now if you're able to just pop your hand on your hip and just push your hip away, and it's amazing when you just push that hip away, all of a sudden, you've got that lift on the underneath here, on the underneath side here. And we're gonna keep going. Start to feel the glute in as we externally rotate, we're gonna do a couple more last time. Now from here, elevate the legs. You see my ankle is in line with the knee now. Right? So now we go down and up.

So now it's kinda like opening a door. Opening the door here. But meantime, don't forget about this here. Your shoulder is drawing away from your ear. You've got that little sling lifting you up here.

Yes. The carriage is moving. Maybe place that hand back on the hip just to keep those hips nice and stable. Couple more. One more. Now lift it. We're gonna see if we can move it just forwards and back, just a little movement forwards and back.

But remember, your ankle joint stays in line with the knee. Yes. So don't start to externally rotate. It stays parallel. You'll see a big difference. Now, see if you can move it a little bit more. There we go.

Get that nice hip flexion there, and then hip extension. And when I say extension, your knees go into the back corner of the reformer, but without arching too much in your back, so you gotta really still pull in those abdominals. It's almost even like a little scoop here so you don't go into your lower back. One more time. And now circles. So we're gonna go and wrap it up in the circles.

There's the circles here. And now we reverse it. We're definitely feeling it. Couple more. One more for good luck. And then we come back down.

Now remember if that felt a little bit too much on your shoulder joint, you could always pop the ball there and come all the way down with your ear on your bicep. Okay? So let's come down here. Now we're gonna go to the other side. K. So I'm just gonna switch around I'm putting the leg that's closest to the risers in front so I get equal. And I'm sitting somewhere in the middle of your reformer. I'm gonna go for the small lube, but it's your choice, and then we start with our rotation.

So think of your hands being in the middle of your sternum, so directly with your sternum, and you're just rotating your rib cage. Your rib cage is driving the motion. Rib cage, pelvis, hip bones are facing forwards, just rotating from your waist. So now I want you to put all the focus into your waist here. Now this time, we hold it diagonally here, and then we're gonna go up and over into those circles. Remember those circles?

There we go. Or maybe that upper little release here that upper thoracic was lace. Love that. Feel so good. And then reverse it. Like a lot of my clients sit at a desk all day, So this just feels so good to get their shoulders moving, working on their posture. So feel good exercise.

Let's do a couple more. K. One more. And then we bring our arms straight up, and then we go over to the side and back. There we go. So this is where the obliques are really working here. Can we focus on those obliques moving the side body?

That's it. Think of going up and over now find equal weight on both sit bones. So even as you're going over into that side bone, that opposite hip has gotta anchor itself down into the mat. So as we moved up and over, get that hip anchored into the mat, couple more. One more. And then back. Fantastic. Now taking the loop, remember, we wrapping it around your knee. If you wanna make it more challenging in the future, you can always go for the smaller loop if you've got that smaller loop. Now press your hand against your shoulder block here.

The other hand is gonna go forwards, and we're pressing back. Feel the lats, the serratus, and feel those obliques. Alright? So now we set up. Now we're gonna go into our clam. Take your hand if you're able, push your hip away. And as soon as you do that, You've got this long length here and a corresponding long length right here.

So now we're feeling it right in the glutes in those obliques so we can that frontal sling here. We've got one more. Now we're gonna progress it. It's gonna get more challenging. Lift that leg up, ankle, in line with the knee.

Let me just go up and down like a little open door. I call this the open door. You're opening the door and closing the door. Once again, hand on your hip if you need. Just to push that hip away, we don't want any hiking of the hip.

We wanna keep that back nice and safe. I've got my imaginary wall behind me and my hip are pinned against that imaginary wall as I abduct the leg up and down. Oh, you got one more. You're ready for forwards and back. Now the hand that's on the shoulder block, I'm actively pushing the shoulder block away. Can you see? This hand here, I'm pushing the shoulder block away.

Because as I push and put some pressure there, I automatically feel the lats, the obliques, so my shoulder is more stable. This is stable. Now I can disassociate, just move at that hip joint. But my ankle's in line with my knee. Beautiful alignment goes a long way. Couple more, because then we're gonna go into circles.

I know you're all dying already. Ready you circles? Remember, take a break when you need to and pick it back up again, but try not to collapse through the upper body. You can always come down. Put your head on the headrest and be all the way down on the carriage.

Now reverse it. That would be a little bit easier and you've always got that option to go down. Three, think of all that hip mobility you're gonna get too. Okay. Can we do one more for good luck? Woo hoo, hoo, and we bring it down. We take it away. And we place it down.

Love that. Alright. Let's stand up everyone. Just do a little quick little stretch. Put your right leg forwards. Little hip stretch there.

Just stretch out the hamstring. Okay? And then bring the other leg forward. A little quick reset here, that little stretch. Okay. Alright. We are going to bring our bar down now. So our bar is going to come down.

Okay. We're gonna progress into some planking full integration work. We're gonna start with the hands are going to be on the platform. Now I'm gonna go with the blue spring. Okay? You could go a little bit higher if you need a little bit more support, maybe blue and a yellow would be good too just to give it a little bit more support in the lats, or you can even go to a red spring too.

So anywhere between a blue and a red is kinda where you wanna be at. Okay? So feet against the shoulder box, curl the toes underneath. Got you kind of pushing the shoulder blocks away from you to engage that back body. Now I'm gonna place my hands forwards to here. So I'm in that quadruped position. Now finding that elongated position here, I just gonna send the hips away and then bring the hips back.

Just send the hips away and bring the hips back. Inhale, exhale. So your lower abs are moving the carriage. So a good prep for knee stretch as we progress. Now we're gonna just hinge at your shoulder joint, just the shoulder joint. Here's your prep for some of your long stretches.

What is working right now? Your back lats serratus, you're pushing your standing into your hands, and you're just moving at the shoulder joint. Yes. It's gonna get more challenging, but you know you can always stay at this layer or continue with me. You have that choice. So now I'm right here in that quadruped. I'm going to move at the shoulder joint, now move the hips.

Now I'm in a kind of a plank position of diagonal line. Can you see my diagonal line? Yes. You're holding that diagonal line. It's not easy is it because you're holding your whole body weight. Hold it. Yes. Just hold it there.

That you're working. Hold it here. Now we're gonna move back and forwards. So I need to try your breath on the inhale back. Try exhale forwards. Remember there's no wrong or right with breathing.

The only wrong thing would be is not to breathe. Right? So just breathe. Alright. We're gonna add a little bit more space as we would say. This time we go back and we can hold it here. Can we do a little baby tricep dip? Maybe, maybe not, and then bring you back? Or we just hold it out there while I'm doing my tricep dip, you're just gonna hang out there.

Maybe you're not ready for that tricep dip yet. If not, you just hang out there. And then when you're ready, you'll know when you're ready. Or a little bit of extra push. I have a habit of pushing people into their little out that little comfort zone because I truly believe that everyone can do a little bit more than what they think they can do.

Even if it's only a tiny bit, that's a big win. You can do this through E More. It's find that big win together. Here you go. See? Do you think you could do it? We just did it. Come on. Two more.

Well, one more. Holdy here. And find that plank and come back, bringing the hips back, knees underneath the hips, and then come back. Isn't that great? Just love the simplicity of that exercise, but we will fit our triceps. Now we're gonna move it the other direction now.

So this is gonna be a lot more challenging. So this is good. We're gonna push ourselves a little bit more. So I'm gonna still keep it blue spring or maybe add a little yellow if you want it to a blue and a yellow. Now I'm just gonna move this pad away This area here right on the corner is where your toes are going to go.

It's kinda like hooked around those little area here, and it's kinda like a bird. Okay? Now we're gonna go into forearm. So we all know how to do a forearm plank. Okay? So a forearm plant, we're gonna take our hands onto here elbows down, and once you think of compressing the shoulder blocks together as you depress your scapula. So you've got a little bit more stability going on in that shoulder joint.

So I'm gonna get onto it like this. Okay. I'm curling my toes right over the edge. Right? We're gonna place our hands down like this. Now press compress. As soon as you compress, can you feel your lats?

Your lats, your serratus, and your abdominals lifting up off of your thighs. Right? Draw your shoulder blades away. Now I want you to push out with your legs and lift the abdominals up against gravity. Okay? We're gonna go into our fitness plank. Alright? So ready push out. Hold it. So there you go.

We all know. Try not to collapse through the shoulder blades. Now we're just gonna bring our knees towards your chest just a little bit. And try and explore with this. Maybe you just hold him plank. Maybe you just bend just a little bit.

We'll just try. We're gonna go for eight reps as best as you can, you ready. So we go out, eight seven. Try not to collapse through the disgusts. See how I trip over my own words do.

Try not to sink in between your scapula. That's right. So push find the serratus? Hold your plank. Hold it there. Can we reach out to the crown of the head? Where's that laser beam? And then we bend and come back.

A little challenging there, but you can do it. Lift up through that extension, round like a cat, and then push away into extension. Fantastic, and then come back. Alright. We're gonna step off. Now we're gonna go into a little bit of arm work here. So we're going to grab our little box.

We're gonna put our box right here, and your box is gonna go a little bit further back gonna be right on the corner of where your reformer is. We're gonna be on the lightest spring. I have a yellow, so I'm gonna go with a yellow. Okay. The shin is on the box, the outside leg is fours.

Now why don't you think of going into a slight hip flexor stretch? So the wheel of the pelvis is turning underneath us. So you're getting that nice hip flexor stretch without overarching the back. Really scoop those abdominals as best as you can. Pick up your inside loop, the big loop, and we're just gonna present forwards and back.

So your palm is facing upwards. And we're working our biceps and our shoulders. We're also getting that nice stretch. Let's do a couple more than we're gonna add a little bit of movement, reach the opposite arm forwards, and we replace and back. Now if you feel that you're able, we're gonna add a rotation.

Rotation to the arm that does not have the loop. Yes. Sometimes we'll be mindful that we don't crash. Three more. Two more. One more. And bring it back.

Now let's just turn to this side here. We're gonna go into a little bit of lateral flexion. I'm gonna go for the smaller loop just because of the space here and go over and back. So I'm just gonna go into that Overhead press. This is too challenging.

Just drop the loop and do it without the loop. Couple more, keeping the reps low. One more. And then adding that strength component there. Beautiful. Put that loop down.

Now we're going to move the box back to right by the edge of the end of your reformer here and come down. We're gonna go a little bit into abdominal work now. So now we're gonna put the loop. Call this reverse abs or I call them killer abs. Love that word.

Killer abs. We roll down. These come up into tabletop. Now the leg without the loop, let's just press that foot down. Hands go behind our head interlace the hands, and we're here. So we're able to get that foot down on the floor. Now we're gonna drive the knee to the chest and then take the leg away.

It's very small. Don't go crazy on me. Keep it small, but I want you to focus on pressing the foot down on the mat on the floor and really draw those abdominals in so you've got that nice scoop, the knees driving to the chest, and the head stays lifted. Now, of course, we're gonna add the oblique rotation. So a bleak rotation, shoulder towards that opposite knee.

Do you remember our warm up that we did today? That rotation, we're coming back into that rotation. It's a torso that's rotating, not your elbows. The elbows are just going along for the right. You're gonna do a couple more. One more.

Hold her here, grab behind the back of the knee, enjoy that stretch, hold that stretch, bend the knee, rock and roll, roll ourselves all the way up, and then come back down. You can tell me when I like something to go, hoo hoo. You probably know that by now, but that was kind of wahoo moments. Alright. We're gonna stand up. Alright. We're gonna put the box to the other direction now. Alright. So Remember, we put the box a little bit further back, the first exercise here.

It's going back. Alright. We got our thigh. On here, and we're gonna go into our reaching forwards and back, our present. You can always go for the smaller loop, but that's gonna make it more challenging. So you can play around to where your box feels best. The place I give you is kind of more universal.

Remember it's always on your size of your body, length. One more. Now we're gonna add the oppositional arm. Ready. Put the other hand out. And we go.

And back. Now we add that slight rotation, slight rotation. Gay follows the arm without the loop. Once again, your ribcage are driving that torso, oblique. I'm right at my end range there. You can hear right at that end range tapping the end range there. There you go.

One more time. Last time. And then come back down. Oh, now we're gonna turn. Now I'm definitely gonna go for the smaller loop. Gonna hinge into it, so now I've got that nice stretch here. And we're gonna go into lateral flexion here and back.

Lateral flexion elbow bend. Remember if this is too challenging and this is a lighter spring, take the the strap away and just do it without the strap. Okay. Two more. It is a little challenging. One more.

And then bring it back. Yes. Alright. Put that loop down. Now we're gonna bring the box back this direction. So now it's kind of at the edge of here of your formula, like, kinda right here, right at the edge. Alright. We're gonna go down.

So now it's time for ab time, killer apps, round the thigh here. Get your sit bones kinda right on the edge. Of your box, how am I gonna roll down? Find your tabletop position here. The outside leg without the loop goes down onto the floor. We're gonna go into that scoop position, interlace the hands, cradle the head, and there we go inflection here. So we go out and in. So the knee is driving towards the chest. Now I want you to go exhale in in hell out.

Can we scoop a little bit more? Those lower abs. Can we press that opposite foot down into the floor to stabilize the pelvis a little bit more? Ready for oblique rotation. Yes. You will feel a little hip flexors. Nothing wrong with that. Shoulder to knee.

Remember that frontal sling shoulder? To knee or shoulder to hip. Think of going up and over. Can we do two more? Are we breathing? The last time.

Holdy here. Reach that leg up. Oh, it's that nice stretch. Bend the knee, rock and roll. I know. There we go. Grab that loop away. Alrighty. From here. Just pop your box.

Just gonna pop it back here, just out the way. Alright. We're gonna get to the side here. We're gonna go into some standing lunges. I am gonna be on a red I like a red and a blue. However, I know it's gonna be a little challenging for a lot. So it definitely say a red and a yellow is good.

If you wanna go up to a further challenge, go to a red and a blue. I'm gonna go to a red and a yellow today. So I'm going to put my foot on here. Now your foot or your leg here is going to be right by your bar. We are going to hinge forwards from our hips, put your hands on your hips, and hold your pelvis as stable as you can. Your foot is half on and half off.

It's right on that corner. We're gonna start to push out and in. Now look, can you see my stabilizing side is staying completely still? Right? It's almost like I'm pushing my body against this imaginary wall here too. I wanna stay right over my stabilizing leg, and I'm pushing with power.

I'm hinging back. Your hips are hinging back, and you're pressing out. Yeah. So you feel that burn right here. One. Now we go out.

Extend up. Push hips go back, and then we bend that leg and this leg straightens when we go up. Got that. So we go out and then up. Hans on hips, push out, think of the abdominals lifting up and back. Slow it down.

There's no reason to go fast. So you're working that stabilizing leg. Three more. Now I'm gonna pick up that pace. One more. Holdy here, transference of weight, leg goes out, and can we see maybe coming to a little prayer, can we lift? Can we test? Maybe, maybe not.

If not, just keep your foot there and just squat. There's always an alternative. There's always a solution, lift up and down a couple more to and one. Now bring that leg forwards to here, find your bar and down and up. Now if you feel that you're able, maybe take your hands behind your head or keep your hands in that prayer position, or even on your hip and just down and up, so you're working that single leg. What I want you to focus on, there's your hip bones. I want your hip bones level.

I don't want them hiking. I want the long waist equal distance from that lower sweep to your hip. We hold it here. Obviously, the next one would be irrelevant. That's definitely upper level, but we can try. And then down.

We don't practice air balance. We lose it. None of us are always the best at balance, but that's why we have to do it. This is why Pilates is so great for us because it focuses on balance. Alright. You're ready.

We start. Hinge back. We push out and in. Alright. Can we keep this stabilized? Can we keep our hips planted over our knee, planted over a stabilizing foot, and we push out and in.

Beautiful. We're gonna do about five more, two more, one more. Now we push out we lift up that leg extends your stabilizing leg, then we push it bends as we hinge, and then our shoulders stack over our hips as we come up. Okay. We're gonna go a little bit faster now. It's a little bit more coordination. Hips back, four. It's gonna be do four more slowly down. We're gonna recruit your glute medias here, your hamstring, Two more.

K. One more. Now I'm feeling it. And we keep that weight there over that stabilizing leg hinging forwards. See if we can balance with that leg. Preposition. Yes. We hope we can do this. We go up and down.

Up and down. Can we do four more? Let's do it. Four three two, one, one for good luck, and then we come back. Alright. Bring that leg forwards. We're not out the woods yet.

We're going down and up. Remember keeping the hips stable, long waist. We've got it. I'm always gonna cue it because I know that we always have a tendency to go in and sink into that hip. And we're not gonna do that. No.

Even though we're tired, we're not going to do it. Alright. You got a couple more. One more. And let's see if we can go into a preposition, see if we can releve, find that balance, use your abdominals, find your core, find those apps. Oh, this side, I was a lot better with my balance. And then we come down and release.

Last but not least, we're going to take it up to Let's do one blue spring. We're gonna step into the well here, feet, hit with the part, bend into that fitness squat, but slightly pubic bone goes towards the belly button. So there's kind of neutral. It's a little bit lordotic for me, so I'm gonna go slightly tilted underneath. So feel the work here, that seat belt wrapping around here. Right? Long back.

Now I'm gonna reach forward. My hands are gonna be on the top here. I'm looking out on the horizon. I've got a beautiful view here. Come on. Albows are gonna tuck in towards my ribcage.

Now I'm on a blue spring because we're gonna work unilaterally one arm at a time. If I was gonna keep with double arm, you can go a little higher. So I'll let you play around with that. So now we're gonna release right arm. And now I'm just working on that left. So my opposite side has gotta work even harder to stabilize, so I don't rotate. And I'm working my lats.

I'm working my back. We do a couple more, one more, and then we switch. See, my spine stays the same, still imprinted. Those lower abs are firing up, hand goes behind, elbow tucks towards my ribcage, but look at my focus. I'm staying focused.

My thoracic spine is in a beautiful little extension that it feels really good. My chest is open. This is how you wanna feel. There we go. Can we feel our back? Can we feel right here that underarm? Four more, sit back a little bit deeper into those thighs too.

And let's do one more for good luck. And now both hands are here, and we're just gonna go into a little squat, right in your hips back, still keeping that extension. And now take your left hand behind your head, rotate and back. Rotate and back. Keep that arm straight and rotate. You're still in tension, and then rotate and back other side.

So I'm still in tension here. Hand behind your head, ready for that rotation. Try and keep your hips as square as you can. Yeah. They're gonna move a little bit. Of course, they are, but try and keep them facing forward so you're getting that true rotation in the torso.

Can we do a little bit lift and look towards that back elbow? Oh, that's a nice little stretch there. One more. And then we come back. We reach forwards into that stretch. Let's go into a cat extension, cat extension, and then continuing our roll up.

We'll stay where we're at, chinch your chest, roll yourself down. Now we can touch our feet, and then we can roll ourselves all the way up, realigning the spine. And back up. Oh, how are we feeling? We're feeling good. We got a nice workout there all attainable.

Remember if it gets too challenging, you take that weight down or you can weight it up, but it's all attainable. Things that you can do. I hope you enjoyed it. Look forward to seeing you again. Bye.