Strong Body Flow

Hi, guys. I'm Sarah Shell. This reformer workout is full of some of my favorite exercises. It's a lots of fun. So let's get started. We're gonna have our box ready because we're gonna use it later.

We're gonna start with footwork. So I've got three red springs on, whatever springs you like for footwork, and my head rest is down. Let's get started. Come on down. And we are gonna start with the balls of the feet on.

Press yourself all the way out and just take a little petal of the feet. So drop one heel under, bend the opposite knee. And just go through it, finding your stretch in that calf. You can stay a little bit longer on one side if you need to. Just letting it go waking up the feet.

And then let's slowly drop both heels all the way under the bar. Nice and long legs, exhale rise up. Let's do that a couple goes. Keeping your tailbone nice and heavy, anchored into the carriage. And the weight on the big toe first toe. Let's go for four more here.

Three, two, and one. Keep the heels under the bar. We're gonna squeeze the heels together, come into it like a first position or a Pilates v, squeezing those heels together, wrapping the legs, keep the heels together as you come in. My heels are lifted, but I'm actively pressing them towards each other, those heels in towards each other. We exhale, press all the way out and in, keeping the arms nice and long down by your sides, wrapping the fronts of your legs to the back. Couple more here. You're in this neutral spine.

We go for four, three, two, And one, come all the way in, pause here. Go out an inch and an inch, little pulse for eight, seven, six, five, four, three, to pause on one. We're gonna roll up into a bridge. I want you to exhale, tuck the tailbone under, start to peel the spine, the hips off of the mat, or the carriage, pause at the top, and then slowly roll down. Be aware of this little Pilates v or this first position we're in. Don't let your knees get too wide or splay out.

Keep that control. And roll it all the way down. We are waking up the backs of our legs, our glutes, squeeze, lift at the top, pull the belly in, slowly roll it down. One more, we're gonna hold it up at the top. Good. Keep the hips lifted, and we exhale press all the way out. Bring it in. Keep the hips nice and even.

Nice and lifted. Belly in. Strong feet here. Nice. Four more. We go four. For three, keeping the turnout for two.

And one, slowly roll down, rib cage first, middle back, low back, let it go. Let's go parallel, heels on, hip width apart. Right away, we press all the way out, stretching behind the knees. Control the carriage in. Find that neutral spine.

And find this flow, exhale as you go out, and in, and out. Let's do four more. Three, keeping the weight in the center of the heels for two Last one, pause with the hips right under the knees. We go out an inch from there. Little pulse.

Control it. Good. And give me five more. Four, three. Two, and one, pause here, exhale, tuck the tailbone under, scoop out the belly, start to roll up into your bridge, squeeze the glutes at the top, and then slowly roll yourself down one vertebrae at a time. Let's do that a couple more times.

Release the tailbone at the bottom, exhale scoop. Lift squeeze reach, and then slowly lower down. We're keeping the carriage in as much as possible as you go into this bridge. Good. Roll it down. Taking your time.

Activating the backs of these legs. Give me one more. We pause and hold at the top. Go back to this press out. Pressing out, out, out, keeping the hips nice and lifted. Bring the carriage in.

Think of taking those knees over the bar. It's gonna keep your hips nice and lifted. Good. Squeeze the glutes to keep the hips nice and high. Four more. We go four.

And three. And two. And give me one more. Bring the carriages slowly rib cage rolls down first. Middle back, low back, let it go. Nice work.

You guys hug your knees into your chest rock side to side. As you do so, shimmy away from those shoulder blocks a half a inch, hands behind your head, Your feet are just resting on your foot bar. So heels resting on your foot bar. We're gonna exhale as we lift our head and chest. Start to wake up the abs here, and he'll lower.

And we go. Let's flow through this. Bringing the chest towards the thighs. Good. Three more. We go three. Two and pause at the top, little pulse.

We go eight. Get the shoulder blades off them at seven. Six. So good. Lift the chest higher. Three, two pause and hold on. One, float the legs into tabletop. We start all over. Control this head lower, so lower the head, but don't arch the back.

Keep holding on to the abs, exhale, lift chest towards your thighs. We'll go eight, exhale. Seven. Six. Keep those knees stacked right over the hips. Five.

Four. Three curling up and over that rib cage too, pause and hold at the top, pulse it out. We got it 87654, 32, and one, take it down. Take your feet to your foot bar, let your knees just float open like a butterfly stretch, rock side to side. And we're gonna roll ourselves up and we're gonna switch our springs to just one red spring. So take two off or whatever. All the rest off. I don't know what you were on for footwork, but we're down to one red spring.

Lie on back and grab your short loops for me. Palms are in the short loops, stack those palms directly over your shoulders, and then float the legs to tabletop. We're going to exhale, lift our head and chest, arms go down by your sides, pause at the the top and then float the left leg over the bar or towards the bar. We go back down. We're alternating single leg stretch.

Here we go. I could say I'll lift the head and chest, reach the arms and that right leg towards your foot bar and lower everything down. Here we go. And reach. Plug those shoulders into your back. Reach the fingertips long towards the foot bar.

Keeping the arms nice and straight. Tuck the chin. I like to look at my belly button So I can really curl up. Nice. And let's do four more. Exhale lift. Inhale control it back.

One more on each side. So good. We're gonna pause and hold at the top and just switch the legs. We go eight. Seven reaches fingers long. Six. Lift the chest higher. Five.

Four, three, two, and one bring it on down. Rest your feet for a hot second shimmy away from those shoulder blocks again just a little bit. Find those arms, palm stacked above your shoulders. Bring the legs back to tabletop. Second set you guys, both legs are gonna lengthen and straighten over our foot bar as we lift our head and chest. So double leg stretch here we go.

Float it back down, exhale, lift, reach. Good. No arch in that back. So we're really controlling those legs. Going to your point.

Hanging me four more. Four. Three. So good. Two more. Tuck the chin. Roll up.

To lengthen those legs a little bit more. We're gonna pause at the top. Flip the palms out, take the arms out, and we squeeze our palms down by our hips. Option have your head down and resist arching that back. Squeeze. Otherwise, our head and chest is up If you choose so, squeeze those armpits down, give me four more, four inhale exhale three, lift your chest higher for two, lower your legs an inch, and one, take it all the way down.

Nice work, you guys. Bring your thumb and your first finger together like a diamond shape right over your chest. We're gonna do the same shape with our legs. So soles of the feet together heels together, we're in this diamond shape here. We are going to just take the feet, the sides of those feet, tap your foot bar.

Bring it up. We're gonna open the legs. We're gonna reach through the legs split, upper body curls up, and we go back to our starting point. Isolating just the lower half of your body. So legs, upper body crunch up, reach up, reach through those legs, extend, and lower your head down. We go inhale, exhale.

Bring up. Split. Good. Lower with control. Don't arch that back. Bring it up and exhale go.

Couple more here. Down, you go up. Lift up. Split it down. Good. Keep that rib cage nice and close when those legs lower. And give me one more.

Taking it down, lift it up, big split and reach it through. Nice work. Hang up those straps. Maybe windshield wipe your legs for a little bit. Drop your knees to one side, and then the other. And we're gonna get ourselves up We are gonna go to one blue spring now.

So take your red off, blue on, and we're gonna grab your box. It's box time. Take your box. We're gonna, add it short ways, but I am gonna put it over my shoulder blocks. And we're gonna come down to our knees, kneeling right in front of your box, forearms are going down, and our toes are gonna tuck onto that wooden platform, lift your hips, And here we are finding a plank. On our forums, press your chest away from the floor, plug in that low belly, let's bend both knees underneath your hips, keeping a flat back, and press out. Heads in line with your spine.

Give me two more. Good. Pause and hold here. Bring the right knee towards the box. Place it back down. Left. Place it back down.

Both knees bend. And we stretch out. Let's alternate left now and right and bend both knees. Take your time so you find that platform. We go right knee. You can even look at your toes if you need to.

Finding it. And then bend both knees and press out. Last one, left, and right, bend both knees. Press out. Keep the legs straight. Pike the hips up Look at your toes. Bring that carriage all the way in.

Bring your head out in line with your spine. Drop your hips. Find this plank. Here we go. Exail. Scoop out that low belly, drawing the hips up. Come back to your plank.

So good. You guys, four more. We can do this. Keep the legs nice and straight and engaged. Good. Two. A last one. Find your plank, beautiful, bend your knees, and come on down.

Whoo. Now we're warm. Step off your box just so we can take a seat on our box facing our foot bar. We're gonna stay on that blue spring, and you're gonna grab just the right strap. So we're gonna go into a single arm here, sit in the middle of your box, and let's use the short loop. You can always go to the long loop if you need to. But I want you to sit up as tall as you can and just give me a serving arm.

Single arm. So we're really focusing on keeping that shoulder down, sitting up as tall as we can. And breathe, exhale, pull it forward, inhale control it back. Couple more. Tie in the belly.

And give me two more. Good. We're gonna pause at the top on the next one. Bring your left hand to your head. We're gonna twist. So take the right elbow back.

Look over your right shoulder and then punch it forward. I'm kind of rotating my palm down as we bring been the right arm, and then rotating the right palm up as I bring it back to center. Rotate, get up taller, look over your shoulder, exhale. Bring it back. Let's do four more here.

Get up taller, twist, pull it in and up for three. So nice. Two. Last one, and one. Good. Transfer to your longer strap. We're gonna lean forward.

Bring the arm with you lean forward. Bring your left hand just to guide your right arm or your right wrist. We're gonna bend at the elbow and straighten from there. Keeping the ribcage tied. You're leaning forward, and that left hand is just there to guide your right hand.

So back of the right arm, that tricep is what we're focusing on. Give me a couple more. Nice you guys. For two, and last one, take that arm away. Hang up that strap, and let's do your other side. Nice. So starting out with a short loop, left palm up to the ceiling, right hand on your hip, get out of those hips.

So lift up, We serve it up. Give me eight here. Keeping that shoulder down neck nice and long shoulders over hips. Keep your breath going. Give me four.

Three. Nice. You guys two more. Let's do one more just so we can pause at the top. Bring your right hand to your head. Take your left elbow back, twist, look over your left shoulder, and then exhale, bring it back.

And I'm rotating the palm down as you punch or bend the elbow, and then rotate the palm up as you punch forward. We twist it taller using those abs to guide the arm. Exhale. Invve that head and neck. So really looking over that left shoulder.

Good. Get taller as you do so. Two more. We can do it. For two, last one, and one. Nice. Transfer that hand to the long loop. We're gonna bring it up and over, lean forward, lean into it, right hand Guides that left hand or that left wrist. When we go into this tricep kick, bring it forward.

Control it. So try to keep that left elbow in the same spot. Couple more, belly button to spine, lean into it. Nice work. Couple more. Three more. Three.

Inhale exhale. Two, and final one. Awesome. Hang it up. Take your time. We're gonna hop off so we can flip our box long ways.

So flipping it around. We're gonna crawl up onto our box onto all fours. I want you to walk your knees forward first. Take a seat, so hips towards your heels if your knees allow. You're gonna grab the left strap and we're gonna place the big loop around your left foot right around the arch of that foot, hands towards the top of your box. I want you to pop up and then walk your knees all the way back. So your knees are now underneath your hips.

Your spine can be nice and long. I'm gonna walk my right knee over, so it should be right in the center of my palms, but underneath my hip. And that left leg is gonna just drape straight down underneath my hip. We're gonna engage the abs and the arms. That left leg stays nice and straight, and it's gonna sweep back.

Our goal is to not arch the low back when we lift the leg. Yeah. So keep that low belly plugged in, head in line with your spine. Here we go really stretch behind that left knee. Keep that leg nice and straight. It's slightly off to the side just so the rope clears and give me four more. We go for four.

Squeeze and lift for three. Abbs are engaged. Two, we're gonna pause at the top on one. Flex that foot, bend the knee in. Kick it straight back.

My knee is out to the side just slightly again just because of the rope. Nice shoulders down. Four more. We go for four. Kick it back.

Really driving that heel back, back, back, full extension in the knee for two. And then we're gonna add to it on one. Bend the knee in. Take the foot right underneath your hip. We're gonna stand on the left leg and reach the right leg straight up to the ceiling. Yes.

We're bending both legs. Take the right knee underneath your hip. You gotta grip the toes around that strap. Sweep it back. Bend it in.

Place the left foot under the left hip. Stand on it so you can reach the right leg up. Bend weights on the right knee. Sweep the left leg back. Bend it in.

Take it down. Kick the right leg up. Now we got it. Let's flow through it. Sweep the leg back. Bend it in.

Place it down. Kick that right leg up. Good two more. You guys. Nice and long in the spine. Good pressing, lift.

Last one. Make it a good one. Sweep it back. Bend it in. Take it underneath the hip and reach that right leg up. So good. Take your right hip to the box.

Take a seat. Take your foot out of that strap, and we're gonna just swing our feet to our headrest. Scoot all the way forward, grab your other strap for me. We're gonna cross our straps, but uncross our hands and place your hands in the short loops. I like fingers in thumbs up so you can really roll your shoulders back. Plug in the belly sit up tall.

We're reaching the arms up to like a y and then float them halfway down just halfway. We go up up up. If you wanna lean back into it a little bit, you can just don't arch your back or resist arching your back here. We go. Wouldn't you to focus on squeezing in between your shoulder blades?

This is like exercise for your back here. Good. Splitting those ropes high y with the arms for four. XL. Three. Abbs are still engaged.

Always for two. Last one. Now we're gonna flip our palms in the straps, reach the palms back as you lift the chest, flip the palms again, thumbs up, we go back to our y. Lower the arms, flip the palms, squeeze in between those shoulder blades. Take it up.

So nice. And back. Let's do one more here. Good. We're gonna pause at the bottom and just keep this one going. We pause by our hips, press back.

Good. Get up a little bit taller. Squeeze in between those shoulder blades. Open up the chest for four. Exale.

Three, two, and one. Awesome. Take your straps, hang them back up. We're gonna completely step off of our box so we can start all over with our other side. So hands down, knees down, walk your knees forward, sit onto your feet. Grab your right strap. Big loop goes around your right foot, sneak it on there, and then hands down and walk your knees back and walking my left knee over a little bit so it's in the middle of my box, draping my right foot or my right leg straight down.

We sweep back for eight. Engage the abs and the arms. And really reaching the leg back long, long leg. Slightly off to the side. And give me four more.

Stretching behind the knee so that leg is nice and engaged and active. For two, And one. Good. Give me one more just to hold it at the top. Flex the knee in towards your elbow and kick it back. It slightly turned out and reach it back. Driving the heel, back, back, back control it in and exhale press. Four more.

Nice you guys. Three belly button is fine. Two, And final one, now we go into our little series here, bend your knee in, take your right foot right underneath your hip. We're gonna transfer the weight onto the right leg so we can extend the left leg straight up to the ceiling. Bend both legs. Put that left knee down.

Right leg is straight. We sweep it back. Bend it in. Take the foot underneath the hip. Transfer the weight, extend the right or the left leg. Bring it down.

And right leg sweeps back. Bend it in. Take it under the hip. Stand on it and extend that left leg. Couple more. We reach.

Bend it in. Take it up. So good. Two more you guys. Find the length in that spine and reach a little bit further. Last one.

Bend it in and take that leg straight up. Amazing. Take your left hip, sit on your box. Get rid of that strap. You can hang it up. We're gonna step off of our box just so we can lie back down on it.

This time, belly and chest is going on the box. Make sure your feet clear that bar. Shimmy forward just a little bit, so chest is half off the box. You're gonna use your frame, walk all the way up. I went palms on top of your risers and let yourself hang from your risers.

Drop your head. Let your feet hang heavy. Take a deep breath. One more here. And then I want you to engage the legs. So squeeze the glutes, bring the feet together, and then take the hands on the sides of the risers thumbs on top. We're gonna lift up just into a flat back. So head and chest are in line with your spine.

Plug in your belly and drop the shoulders down your back. We're gonna pull ourselves all the way to the back of the frame. We're still on this blue spring here. We're gonna go out. Not fully out. I'm keeping a slight bend in my elbows and then really pulling myself all the way to the back of the frame. We go out. Exail pull.

Inhale. And exhale here maintaining this flat back, trying to keep your head and chest lifted. So your back is engaged. Give me two more here for two. And one. You can stay like this, or we're gonna go into a single arm.

Left arm out to this side. Pull pull pull. Give me five. Keeping the shoulder down. Use the lat. So underneath the armpit, good. Three more.

Aghail. Two And one switch it out, we go five. Pull. All the way. Four. Nice. You guys plug in the belly for three. For two.

And one, both hands on the risers. Take five more for me. Pull pull pull both hands on the riser. We're back to double arm. Good. Keeping the shoulders down.

Two more. Two. And one. Amazing. You can let your head hang heavy. Stretch those arms, and then slowly, walk yourself in, make sure your feet go over your bar.

Bring yourself all the way to your home base. We're gonna pause and hold here for a second. Palms underneath your shoulders. I want you to do this little assisted back extension, so pressing away from the floor, pulling in the belly, bend the elbows, reach the arms straight out to the side. My legs are engaged, squeeze, squeeze, squeeze. Now we're gonna press the palms towards each other or reach the palms towards each other, take a deep breath here, hold it, and then bring the arms overhead.

We bend, we reach the arms back towards the hips, lift the head, chest, full back extension, and then take the arms straight overhead. Two more like that. Been reach this big swan arm. Here we go. Over and reach reach reach one more over.

And reach, reach, reach, now stay up in this back extension, reach the arms overhead, and we swim for ten, nine belly button is fine. Eight. Seven six five four three two, and one, palms underneath your shoulders. Find that stretch one more time, and then slowly reach your feet to the floor. I want you to just hang over your box, give yourself a little stretch, your back is stretch, and then slowly roll yourself up. Oh, we did it.

Thanks so much guys.