Creative Box Reformer

Welcome back. For today's creative flow, we are highlighting the Pilates box and the amazing things it can do for us. Let's begin with some standing exercises. Place the box on the floor. Make sure you've got some space around you. And put those arms right on top of each other, genie in a bottle, tap that box with one foot at a time, one foot, and then the other foot.

This box is 16 inches high. Take a look at it. We're gonna be using it in some new and creative ways today. And let's add a little speed to this because if we are going to do a full body workout, we've gotta make sure we're warmed up, make sure those shoulders are set down the back. Your abs are fired up, and you're taking some well needed, some well earned deep breaths.

Thanks for hitting play today. Let's do some step aerobics. Shall we step on the box, tap a foot and then switch. Step on the box. Tap a foot. When you feel comfortable, add some flow.

Maybe you add a Spotify playlist. I suggest sweating to the oldies, the nineties. And that's where we are today. Let's do a few more. Tap and switch.

Tap and switch. This will build our confidence and warm us up for the standing lunges to come. Not to taunt you already. Let's just take things one thing at a time. One more time on each foot already having fun, and let's finish with one foot on, one foot off in a lateral lunge. So both toes face forward, step one foot off to the side.

Find a distance that feels safe where both toes are forward. You're gonna bend the standing leg, slide your hips back, and then come to stand. Let's do that a few times. Sit back. And stand, make sure your spine is straight on.

Your knee stays behind that second toe. We are doing our movement rehearsal for the more difficult exercises to come. We're taking advantage of this box. Helping find some inner thigh stretching. That's gonna be helpful.

Let's do one more. Hold it down as low as you can. Let's shift our weight slightly as we tap the box 16 times Making sure that knee is over the ankle as best you can, feeling, and waking up the abductor, just a few more. And let's take it to side number two. Can hop on over to the other side, prop that leg up, make sure both feet, toes, everything in alignment, sit back, and stand.

Oh, I feel my in her thigh, for sure. And with that in mind, I'm gonna try to go a little bit deeper. Three more sitting back. Take a look down at your standing leg. There, I was able to make a minor adjustment, stacking that knee right over the ankle, hold this last one, shift your weight, little tap, tap, tap a ruse. Firing up the abductor, really the first time today.

Whoo, wakey wakey, glute need a few more of these, and then we'll go into our skater I'm gonna move my box. You can step off. I'm gonna move this and come on one foot for a bilateral lunge. You're gonna be one foot on one foot off. Come on top of the box.

And then come back to a squat. So again, the first few reps, make sure you're safe, make sure you feel comfortable, and then add some plyometrics here. I'm gonna tap on the floor. I can't help, but just feel like an athlete when I do these from side to side. And yes, I'm already getting warm.

How are you feeling at home? Are you getting into this? I know I am ready for battle, ready for anything on that reformer. Let's do another four, another three, another two, last one, and come down. And let's begin with some shoulder bridging with the box in front of the shoulder blocks and all of those springs loaded up.

We want the carriage to stay still nice and secure. Now the setup for this exercise, I want you to sit in a lounge chair position with your elbows on the box and your feet on the foot bar. Prop yourself up and make sure as you roll onto your head neck and shoulders here that you have full support. Yes. You can always scoot a little forward a little back. Let's keep our elbows in tight for a little added sense of security and walk our feet to the outsides of the foot bar. Now the benefits here for our shoulder bridge, the range of motion.

Let's begin by rolling down our back and then tucking the tailbone and rolling ourselves up. Make any just adjustments in your feet to allow for more space. Make sure you feel safe in your head, neck, and shoulders. Reach your arms up to the sky and roll down through your ribs. Through the waist, through your seat, and then reverse that roll, tuck your tailbone, roll yourself up.

Now when we do shoulder bridge on the mat, I have a tendency to overload my thighs. When I do a shoulder bridge off of this box, with this range of motion, I'm able to really put this work into my seat. So really squeeze your sit bones together, roll through your spine, and let's pretend that we are a snake as we roll down creating that space between each vertebra, tuck your tailbone, roll yourself up. This feels so good, but we are going to add on and give ourselves and our body some challenges in this position. On this next one, I want you to roll yourself all the way up to your hip extension at the peak and squeezing those its bones together pelvic tilt, tuck your tailbone under you. Squeeze your glutes again. If you are like me and your thighs tend to dominate your leg work, then this exercise leaves you nowhere to hide.

Tuck. Tuck. Only think of the squeeze and the lift. Don't let the seat drop for four. Four three.

Last one, next London Bridge, keep the body in one straight line. I want you to lower all the way down, all the way up, halfway down, all the way up, all the way down. Got it? So it goes up halfway up and down. Lift halfway down, lift and lower. Do your best to keep your torso in one straight line, not to collapse, up halfway, up and down, your feet are wrapped around the foot bar on the arches.

I'm feeling this exactly where I need to. Those glutes, the cookies, the booty, halfway down all the way up, all the way down. We're gonna do one more of these and then hold it at the top and press out on the knees, out, out. Now you can do this whole series with a booty band But let me assure you. It works just as well without one. If you have that strong intention, keep your tailbone tucked, keep your abs engaged, bracing your back, and let's add a few more flutters here.

To really ignite and fire up the abductor's last four, last three, last two, to safely come down that care just secure, just put your forearms down and Let's go into some plankage. Now we're similarly gonna use the short box, but we're gonna place it at the front of the reformer. So let's change to one blue spring. An added difficulty challenge is one yellow. And let's put this box at the front of our reformer.

I'm gonna wedge it between my foot bar and my carriage like this. So make sure that the carriage is nice and secure. As you see, we have this incline, and that's gonna be very beneficial for us. As we go into our long stretch. Now make sure your shoulders are directly over your wrists. Your feet are in the shoulder blocks.

Your abs are engaged, and let's go out and in with straight arms. After you do your first repetition, make any adjustments, make sure your fingers are spread out that you're gripping the box, and it's so nice on my wrists and my shoulders, not to be on the mat, not to be on the foot bar, but this incline, it's just taking the weight load out of my shoulders and helping me find a really strong connection feeling that wrap under my arms, that serratus anterior muscle that connects my shoulders down my back. Option, you're gonna lift your knees and perform this in a full plank And I love in this flow that it can easily drop to the knees on any given day. I'm gonna take that option right here. Last two, See how far you can reach for that eccentric moment of stretch and then draw it back in.

Now that we've established that strong back shoulder connection, let's do some push ups on the box. Again, so nice to have my hands on the outsides of the box here, and then my shoulders are already down my back long neck, push the carriage out halfway. Chest touches the box. And lifts. Try to point your elbows back 45 degrees and keep that chest expansion as you lower and lift. And, just because I'm on camera here, I guess I have to show off some full push ups here.

Inhale down, exhale up. This is my beach body. Yes, Santa Barbara. I'll be out there soon, but first I need to finish my pre party pump here. Last few push ups, any of you still in a full plank out there, inhale down. I'm going back to the knees. Last one, exhale. Let's push back for a quick child's pose.

A little decompression. And now not all planks are created equal. We're gonna go down to the forearms, and this changes the center of gravity. Forest is the transverse to work a little harder. Luckily, we've got the box.

We've got this inclined to make things a little more comfortable for us. We're gonna push out halfway. And right away, go for that long stretch. I'm gonna call this a saw, a little out. A little in, a little out, a little in.

If you feel secure, then I want you to practice with your legs up, adding your body weight into the exercise, but only if you feel you can keep your back neck long Your shoulders out of the ears. Again, no shoulder earrings, one of my favorite Pilates cues. Let's do two more. And then lower onto the knees, serratus anterior shoulder blade push ups. For your shoulder blade push ups, lower your chest and lift your chest, lower and lift.

So we got our long stretch and our push ups on both our wrists and our forearms. This is so good for the neck to detach from the shoulders, but you have to make sure you are not doing the dip. Even my strongest students after a few repetitions, those old habits start to creep back in. And right here on the reformer is where we fix those things. And this is so important for our posture.

Last one. Great. And now for the plank recital, we are going to take advantage of the space that we have and go for a full pike up. Again, a benefit of having our box at the front of the reformer, push yourself out and using that extra space in your hip flexors, pull the abs in and up Tap the carriage to the box if you can, crown of the head to the mat, and then push yourself back out. Let's do that again. Modifications have already been laid out for us.

Inhale, exhale, tap the box. Use your core set muscles. So you're thinking about the powerhouse. The muscles wrapping around your waist around your spine. To pull the hip straight up to the ceiling.

Last two, I'm gonna perform a headstand on this last one, up, up, up, and then last one, push yourself out and enjoy that stretch. So we worked the front side and the back side and gave ourself plenty of variations so we can repeat this workout for many workouts to come. Let's do some lunges next. Take your box to one side and stay on that one light spring. Again, I'm on a blue. With your box lined up with the carriage, come up to stand.

Take your foot to the inside corner. Take the carriage foot onto the shoulder block, and our proposal lunges are the alignment check. Tap the knee down and bring yourself back up. Right away, hips are two headlights, slide the carriage back, tap the knee, slide the carriage in, and stand. About 10% of a hinge we'll make sure the weight is distributed on that standing leg, and the connection of the back foot into the shoulder block will help us keep our alignment I want you to feel that stretch through your hip flexor as you tap the knee, bring yourself up.

Let's do one more. On this last one, we go into the burn zone, lower yourself down, keep the carriage still and pulse only down. Can you give me these pulses and keep the carriage in one place? I'll have to rewatch this workout to see if I'm doing it. Let's do a few more. That is the goal.

That is the intention. Straight in the back leg for the elange lunge. Now that back leg is gonna stay straight, and now the eccentric motion, we are stretching out as long as we can and then open your arms, bring the carriage back in. Diving forward, inhale, stretch, stretch, stretch, and then open your heart, open the arms. This is one of those exercises that look as good as it feels.

Let's go a little bit deeper. We have done our preliminary warm up exercises, our standing footwork. So make sure that this flows to your point of control. Bring yourself back up. Let's do one more.

Hold it to the back. Cradle the head for the repeaters round the upper body a little spinal flexion to bind and access those abdominals and start pumping that leg in and out in and out. Now make sure you are working with control, but control does not mean slow. I want you to work the spring. I don't want the spring to work.

You bring that carriage. I'll bring the carriage in. Make sure that spine is slightly rounded over that standing leg two more and bring yourself up to stand. Now for our side lunge variation, just like we did in the warm up, both toes are gonna face forward. However, that leg on the carriage is in as is in a slightly different plane here as we slide the carriage out, sit back those hips, and then bring yourself in. Good. So not all side lunges are created equal. Here, we are working in a slightly different plane, and this is gonna mimic more everyday activities, like getting out of a car, taking a turn when you go out dancing, and I'm just getting that inner thigh engagement that I crave when I work out.

We want the body to wake up. We want to know all these muscles are alive. Let's do two more. Before our one legged step ups. One more. Slide it out and bring it back in.

Take that free leg, step it behind you. Onto the floor and then step up down and up. Feel free to add some arms, little fantasy. I want this to be explosive down and up pushing off of the 16 inch box up to stand. Now after a few reps, either stay with this exercise or if you are so daring, you're going to skim your foot on the back of the box tap the floor with I'm telling you light as a feather, stiff as a board. Tap and lift.

Make sure that me does not pronate in. I was showing what not to do. Pressing on the outside of the foot can help counter and also make sure the hips stay in alignment. Of course, one hip is gonna drop. And then we keep those two headlights on as we've been practicing through class.

One more. Great. Let's compliment the standing lunges. You can come off. We're gonna put the box in front of the shoulder blocks. And that same standing leg now will be on the floor in line with the gear bar, and the free leg is gonna be up against the box.

So now we're working in our back attitude position. Turn out that front leg. Probably more than you think is possible. You'll see once you bend it if it's in the right place. Make sure your shin is along the box, and then with your spine straight on, inhale out.

Exhale, squeeze in. There's that sound all the way. Press all the way out, adding the arms, squeeze, squeeze, squeeze, squeeze, squeeze, squeeze, come back in. Let's flow out. And in.

Good. This is in place of our middle splits. Again, we are working in an alternate field plane of motion hips are forward, leg is slightly wrapped back behind us and equal parts stretching and strengthening. But that mental fortitude feel that the in inner thighs are squeezing together, hold the carriage in, and then press out one more. On this last one, let's hold out to the peak position and lift our heel up and down a few times. Snap crackle pop. I heard that air bubble that needed to be released.

Straight over that second toe, get that high heel on, take that high heel off. Just a few more like this. On this last one, hold the heel up, and let's pulse the carriage only out. Only out. Only out. We're gonna keep that knee directly over the ankle and keep those pulses so small.

I can't even see them out. Out. Oh, and a smile goes a long way. Yes. Relaxing the face, putting the body into motion with a sense of joy and ease. Last one, bring yourself up and let's repeat on side number two. We'll take the box again lining it up along the carriage.

Always an option for the gondola pull. Sometimes a client, a member needs to pull on one side for balance instead of the other. That's okay. Otherwise, if you're feeling strong here and safe, come to stand, heal on the back, and let's go for our second set of proposal lunges. So the difference here is we are allowing that back knee to bend as we slide back, tap the carriage, and then come back up. Slide it back, tap the carriage, and these exercises think of yourself growing taller as you make your descent. And that way your abs are here with more purpose.

You have that core set on pulling your waist line in. That's gonna help brace the spine and help control the exercises from the center of our body. A few more of these full lunges, proposal lunges. Will you do pilates with me? Yes. Yes.

Somebody get me a pilates ring quick. Good. Cartier. Last one, hold this last at the bottom, hold the pulse, and only go down, down, down. Lactic acid is our friend. Actic acid is our friend.

That front thigh is gonna start to burn, and that means you're doing it right. Keep pulsing for four, for three. Elange a lunge, arms come out to a tee, and reach in opposition, arms reach forward, leg reaches back, and then come to stand. Do that again. Diving forward for that long reach.

Open up the heart as you lift. Good. Notice how this lunge, how this side might feel a little different than side one. The only reason I say that is because this is my good side. Let's see that splits Come on. There we go.

Don't hold out on me. I want that full range of motion for you and I both. Again, checking in on that standing knee, making sure it's behind the toes, Let's do two more before we get down with those repeaters on this last one, hold it back, cradle the head, round the upper body slightly, and start pumping in and out like you're skateboarding. Pump, push, and pull, push, and pull. Good. Keeping your abs in and up, that upper body has that slight flexion just like you're doing a sit up.

So imagine you're doing your ab series here as you push and pull against the springs. Let the carriage know where the gear bar is with a little love tap and see if you can increase the tempo as we did on side one. Pumping in, pumping out. Last few reps. Last one.

Great. Side lunge, side two. Turn. Both toes face forward, sit back into your side lunge as you slide that carriage out, squeeze the carriage back in. The eccentric stretch.

Out out out and squeeze in. Make sure that standing knee is behind that standing toe, stick that booty out, and then squeeze your glutes and the inner thighs to come back in. Yes. I feel anchored by my standing leg, but can you get a deeper connection with the spring on these last few repetitions? Two more. On this last one, bring it all the way in, step it behind you, and come on up, lift the leg. So it's down, and it's up.

The first set, we allow ourselves to push off the floor. If you're feeling strong here and you want that extra challenge, hold at the top, slap that foot against the short box, slide down, tap the floor and lift. Slide down and lift the step up without the assist. I feel this so much in my standing outside hip, all the glute muscles, all the hip muscles, And then, of course, my abdominals doing their best to keep me centered. Let's do two more.

Again, I have to watch the film on this. Always striving for perfection. Last one. Coming down and safely step off of the box. Let's place the box back in front of the shoulder blocks for our attitude on side.

Number two. Come with me. We'll take that standing leg once again in front of the gear bar, take the shin against the box and all of the checklist stacking knee over ankle, chin fully connected to the box. Let's press ourselves out in that full range of motion and then bring ourselves back in. So once again, we have Our standing leg on a fixed surface. We have our back attitude leg out in space, but how can we feel equal on both sides?

With our mind body connection. So here, take responsibility on your right and your left, feel it on both legs, and then squeeze from deep within to feel those inner thigh muscles. Press all the way out maybe a little bit deeper. And bring yourself in. What happens is that the spine wants to stay in.

So let your spine come out so you feel again the symmetry on right and left. And on our last one, These feel so good, but I think I just know what's coming here. We're gonna hold out and lift our heel up and down. And again, I hear a snap crackle pop. Again, that's probably what my body needed today. And I'm going right over that second toe as I lift and lower my heel up and down, up and down. Just a few more like this before the dreaded pulses, I mean, sometimes we resist the things we need the most. In that case, keep that heel up, press that carriage out a little, in a little, out a little, in a little, good.

Again, inner thighs, burning, outer glute, engaged, a few more pulses, and what an awesome compound superset here, working the legs in all directions, last few reps, two. And finally, we have our legs put back together. Feel those inner outer thighs. Those glutes are super engaged, and now the abs, they want some too. Let's begin our next series with the loop one blue spring still on and have a seat on your short box. We're gonna slip that loop on above the knee.

And safely roll onto our back. So a few chest lifts to get started heels together, toes apart, hand over hand at the nape of the neck, elbow slightly lifted forward, curling up off the shoulders, and then lower yourself down. XL as you lift, inhale as you lower. I'm already shaking because I have that one light spring giving me that horizontal pull to the back and I am not mad at it. Well, I am a little bit, but I know that all my proprioceptors are working here because my chest lift is staying straightforward even though I have that point of resistance pulling me away.

Now on this next one, curl up, lift your chest and lower that leg and lift your leg. So you're gonna stay centered and simply lower and lift the leg. Now as you lower the leg, I want you to twist towards the front of the reformer. So it's a lift and twist back to center, leg lowers, twist back to center. Let's do that four more times and up.

Last three. Exhale stay off the shoulders on two. On this next one, hold your upper body in that crisscross. Both legs reach for the ceiling. We're going to lower and lift the legs and that double straight leg stretch.

So your upper body is holding the crisscross position, your off of both shoulders, maybe strike a smile, and the legs are going straight down and straight up option to keep a little softness of the knee. Let's do two more on this last one. Reach your right pinky to the left pinky toe in opposition, and let's saw it off for a little lift. A little lift. Keep those heels together, making sure the twist comes from the right place and a lift for seven. Keep breathing.

For four. For three. For two. And hug the knees on one and gently rock yourself up to a seat and take off your garter belt. Holding on to the rope, the loop, right at your center line, I'm going to sit back so your legs are anchored onto the box.

Give me a few rollbacks. I'm gonna roll back. Lift yourself up. Again, we have that resistance pulling us to the right. Keep yourself center.

Tuck scoop round and lift. Let's do two more. Before we go for an oblique stretch, for the ages. Now bring yourself in. For shaving, we're gonna bring that arm up and down. But for today, we're gonna spice things up on the box. I want you to take your hand to the carriage and then stagger your legs. So you have one leg out and then one leg holding you on the box.

Reach in opposition, the eccentric motion here, and then concentric. We're gonna put our elbow to our knee and then stretch ourselves away. So it's a crunch on one and then a reach on two. Let's add a little rotation as we stretch to the front of the reformer. And then look to the back of the reformer as we bend.

Now to modify, you can keep that leg on the headrest, but I'm feeling so strong on this. I am gonna show off the two way stretch crunch, the most important part of the exercise, the reach, and then the twist. This is so satisfying after all of those diligent lunges I am feeling my Pilates fantasy here. Last one, this one for the camera, and then place that foot down and let's take a moment with the hug facing the front of the reformer. So sit up really tall, shoulders down the back, and let's explore a one arm hug.

Good. Keep the elbow higher than the wrist. Hold on to the box with your other hand for a little added sense of security. Plant your feet down, fire up the glutes, feel your ab muscles, even as you sit. Let's just do four more of these. This was meant to be a reset in the flow, and I am feeling my arm, my shoulder, my bicep, and then my left side of my body is doing its best to keep me centered.

Last one. Let's do side two. Safly put that loop back onto its peg. And let's roll to side number two, putting our garter belt on our left leg above our left knee, and then safely rolling on to our back so we can do our second set of chest lifts, cradle the head. Uh-oh. The shakes.

Here they are. I guess the shakes are even on both sides, at least curling up off the shoulders and lowering down. Depending on your comfort, If you feel safe, you can add that thoracic extension over the box, exhale curl into your center, inhale lower, exhale articulate only coming to the tips of the shoulders, inhale lower. We'll do about three more before we add the crisscross. How are you doing at home? Are you shaking more or less than I am? Be honest. Please write in the comments.

I need some support. Curle up and hold it. Lower that left leg and lift the first few just for practice and then adding that twist. And center, left foot lowers opposite rib to knee, back to center, up and twist, back to center, up and twist, back to center. I love working a crisscross.

On one side at a time, I find it really helps eliminate the use of momentum to do the exercise so that we are really utilizing the transverse of dominance for the twist, the course that muscles to make this happen and to keep the neck protected. Now on this next one, we're lifting, holding. Both legs are straight for that double straight leg, we lift and lower. Now if you need some support, you can always put your hands under your low back and bend the knees. But, of course, I'm gonna have my hands behind my head.

Pilates hotshot here. Some days I will need to modify. If I was off camera, I probably would right now too. Just kidding. Last one, hold at the top, pinky to pinky, up and lift. Up and lift, reach for the pinky to pinky sawed off just like the movie saw.

There are sequels, and there are a few more of these to come as well. Lift. Lift. Carriage is still keep the work in the transverse. Keep the work in the obliques. We've got two more and then gently rock yourself up to a seat and take it off. Come to a seat for your rollbacks.

We have that rope in front of us, round the spine back, lift the spine up. A chance to reset Wow. I definitely feel different energy through my body than at the top of the class. I'm into it, and I'm gonna need that energy for side two coming up. Hold up. Shaving is at the core of this exercise, but if you want the added challenge and our trademark exercise today, I want you to grab the front of the carriage stagger the legs, reach your leg out in opposition, reach away, elbow to the knee, and then stretch and reach, elbow to the knee, exhale stretch, two way stretch stretch stretch stretch and now let's really exaggerate both the out and the end stretch, and, of course, option to modify if you want to try a few reps with the foot down, but we always finish giving the judges a lasting impression. Again, the last thing the judges see are gonna be these few reps here to finish, elbow, and stretch.

And on this last one, remember for the photographers, the photos are forever. Place that foot down, come to a seat facing forward, and let's wrap things up with our hug on side too. So now I've got my left arm out. We're gonna hug in, and we're gonna hug out. Got my hand here on the box for some added stability.

I'm gonna try to plant both feet down so that my legs, my glutes are helping the base of my spine. The elbow is slightly lifted. I mean, my left arm is much weaker than my right arm. So this unilateral work is so important. Otherwise, I really wouldn't think about things like this.

So, again, it's so important to work one side at a time. To take the time in your practice because, again, not all biceps are created equal. And there's a reason I only photograph with my right arm on instagram. But I'm not gonna let that happen to you. Last one and hug.

Awesome. Let's finish with our ballet stretches using the box. So come, you're gonna stay on that one blue and just like we were on the Cadillac, we're gonna work front side and back. So start with your left foot on top of the box facing front. Hips are squared off and a slight turnout I want you to bend your knee and straighten three times and then relevay three times. Three two and one.

Keep that carriage still. And then hinge over, pulling your abs in and up, away from the thighs, letting the head neck and shoulders settle over that standing leg for a hamstring stretch. Make sure the low back is supported and lengthened. And then let's turn to the side. Once again, make sure that leg is slightly in front of you.

So you're in a good spot with even hips. Keep a posture, ballet stretches. I feel I feel like I'm at the Bullshoi right now. Yes. Last one, lift the heel up, down. Up, down, and then reach an opposition and stretch over.

Take two deep breaths with me. Let's be honest. We deserve it. To the back. Take your knee to the headrest, and we'll take a nice deep stretch here for the hip flexor Oh, my gosh, that feels divine. Let your chest open up.

Option, if you want to reach back for the ankle for a little added quadriceps stretch. And let's just say side two is saying, I'll have what they're having. Yes. When Harry met Sally, anybody, I'll have what she's having. Let's take that right leg forward, square off the hips, And once again, pliay, pliay, and relevay, relevay, and Let's dive in. The dying swan.

Two deep breaths here, lengthen your back, confront any tight muscles in your hamstring. Remind you give your legs some gratitude. They worked hard today. We love you legs. Turn out the legs and make sure that leg is slightly in front of you.

As we plie out and in, plie out, plie in, plie out, and releve three times and stretch up and over. Reaching out so much gratitude to work out with you today, and so much gratitude for this beautiful view here in Harpenteria. Wow. This is beautiful. And let's face the back of the reformer, place your knee on the headrest, stretch your thighs, forward option to reach around, grab the opposite foot with both hand, and get a little extra quad stretch because we're gonna be feeling this later for sure. But the more we can give a little extra stretch at the end, the more our body will be prepared for our next battle on Pilates anytime.

And in this crazy world we live in, bring yourself up. I really hope that you were inspired buy the workout today. Maybe you found a new way to utilize this box in your practice and your classes. And I hope to work out with you again soon. Thank you so much. See you next time.