Full-Body Momentum

Hey, it's Andrea. In this full body workout, we're doing focused effective exercises that are in the perfect amount of time to fit into your routine and your schedule. So let's dive right in. The setup for your reformer today, we're starting with footwork. So, foot bar in that middle upright position. I like all of those springs on, but definitely take off one of the lighter springs if you wanna start a little lighter for your body. Long loops, headrest is up.

Make sure you've got a sitting box for this workout. And last but not least, we are using a looped resistance band. So this will go above your knees, grab whatever resistance sounds right for you today. Okay. You ready? Step into the band, bring it right up above your knees. And lie down on your back. Head rest is lifted all the way up.

Walk down to your tip toes, heels together toes apart, and lengthen all the way out. Bend your knees come right back in. Here we go, lengthen out. And in. So you're flowing at your own pace to begin here. And as you start moving your body, you're just warming it up.

So focus on your breath. Think about all 10 fingers actively pressing down into the mat. And then opening your shoulders back and together from there. Let's go for ten more seconds. Keeping that gentle resistance out into the band the entire time. On your next one, come halfway in, big pulses up and down.

Up and down. I want you to think about going almost all the way out, almost all the way in. And whatever pace you set for yourself, just keep it consistent. Let's do ten seconds here. Up. Feeling that heat already in the quads.

Front of the legs here. Hold it out halfway on the next one, and your knees go out into that band, pulse, pulse, pulse. Tiny little activation, think about this being that corner of the glute here. So it's not the knees. It's so muscular.

Ten seconds. Five more seconds. Hold it there just the heels lower and they lift. Heels lower. Heels lift. So this is like your tendon stretch here, but that carriages halfway out.

Needs or bent. Give me five more seconds. Heels are high, go all the way out straight, bend your knees come back in. Walk up to your arches, hip distance, and parallel, wrap your toes, full range out, and in second variation. Here we go. Lengthen out, and in.

Now that our feet are separated, make sure you're keeping that consistent, press out into the band, knees lining up over your second toe. So we start this workout with our form connected with the intention of that quality of movement five seconds. Halfway in, big pulses up and down, press and press Ten seconds. Feeling everything warm up here. Five seconds.

Now, let's go all the way out straight. Start to walk up towards your heels. And walk right back down. So you're getting this massage out in your feet, reflexology moment, walking up massaging it out, and walking back down. Deep full breaths.

Finish up on your heels. So walk your way up hip distance in parallel. Flex your feet, bend in and drive it out and in. Final variation. Up on those heels. And again, your hip distance, so you've got that little bit of tension with the band.

In this final variation, start to think even deeper about the core. It's like you scoop in so much the carriage glides back ten seconds. Five seconds. Let's go all the way out halfway in little pulses up an inch. Up an inch make this round smaller than those last two.

Tiny and controlled. It's like you're kicking that footbar out from under you. Five more seconds. Push all the way out on your next one and bend your knees come all the way back in. Needs into your chest, give yourself a little rock and hug Then rock and roll all the way up, come seated. Let's switch it up for a bridge and a single leg series. So two red springs feels really good for this.

Headressed comes down flat. So, lower that down, lie back down. And meet me on your back. Once you're down there, walk up to the heel of one foot, tabletop the opposite foot. Make sure you've got a good grip with your heel there and press out and come back in. Lengthen out, and in.

So having this unilateral moment here to drive from one heel connecting into that glute really helps us to balance out the body and progress our footwork. Ten more seconds like this. You should have a little bit of resistance out into that band. Five more seconds. Bring it halfway in.

We pulse it out again. Little pulses up. And up. Now, as you push out, make this really controlled, so it's not a quick whip at all. Ten seconds like this.

Really feeling that work in the quad intensify here. Now, on your next one, go all the way out straight. As you bend your knee and come in, extend that free leg over the foot bar, push out, pull it back to a tabletop. So it's over and in, lengthen over, and hug in ten seconds over. Five more seconds.

Push all the way out. Hold it there. No, bend the bottom leg in. Stay on your heel. Press your arms down and tuck your tailbone under. Lift up into a bridge.

Square your body off and you lower that bridge down almost all the way to the mat and drive it back up and down. Lift up and down. As you do this, keep those hips squared off and even. And use your arms. This is a shoulder bridge.

So use your arms as a part of your connection to the mat here. Five more seconds. Hold it up on the next one, little pulses up. Little pulls up and up. So with footwork, we warmed up the front of the leg, the quad. Now we balance it with hamstrung and glute in the back.

Five more seconds. Hold it up on your next one. Both knees flare open and they come back to parallel. Double clamshell out and in. Open out and in.

On the next one, keep it turned out. Hold it there. Push out halfway, pull it right back in. Halfway out. And in both of those knees are turned out. So we're wrapping into the corner of the seat, the medias. Ten seconds.

Tiny and controlled. Five seconds. Bring it back in, hold it there, parallel your legs. Extend that free leg to the ceiling, little pulses up, down, up, down. I want you to try to match my pace on this for endurance.

Lift up, and up, let's go for eight, seven, six, five, four, and three, two, and one foot down. Oh, roll down. Shake it out. Reset. Let's go right into that second side and not even overthink it. So opposite heel comes up. Opposite leg comes to a tabletop.

And we extend out in footwork, bend your knee come back in. So starting with that full range here. Drive out and in. And that really is one of the best tricks to footwork on the heel. Is to think about kicking that foot bar out and away from you. That keeps you from pushing down into the back and tucking the tailbone. You want to keep this neutral connection and then go right into that hamstring glute connection, just like a single leg squat.

Let's do one more all the way out halfway in, pulse it out. Little pulse is up and down. Up and down. Now as we fine tune our form here, think about lengthening out from the top of your head, and then lengthening in opposition away from that heel. Ten seconds. Whoo.

All in the front of the leg here. Five seconds. Now, let's push out straight leg. Come all the way in, extend the other leg over, push out, pull it in, and over. Push pull, and over ten seconds.

So we have this mind body connection here, activation into the core. On that next one, you pull it in, hold it there, bend the bottom leg, close the carriage. Reset the heel if it feels like it was slipping. So square off, tuck your tailbone under, lift up into your bridge. Now, start to lower that shape down almost to the mat, and drive it back up, and down. Lift up, and down, we're back in that full range.

And it's not a hinge. So work the shoulders down, upper ribs down, and tailbone is curled under five seconds. Hold it up high now lower down an inch little pulses up down, up and down tiny little lift here. Ten seconds. Keep that carriage in. Five seconds.

Hold it up high. Both knees open out and back parallel. Open out and in. Try to keep the carriage totally still on this. Press out and in two more. Last one, hold the turnout push out halfway, pull it back in. Press and in. You should feel that moving side, that corner of the seat so connected here.

Five more seconds. On the next one, you bring it all the way in parallel your legs, extend the leg to the ceiling, little pulses, up, down, up, down again, home stretch, match my pace. Go up, and up, and let's do eight, up seven. Six, five, four, and three, two, and one, oh, foot down, evenly roll down through your spine. Give it a little wiggle. Reach back, lift your head dress all the way up. Now, slide your body just a little bit out of those shoulder blocks.

Reach down, get your looped band and slide it down over the top of your foot underneath the bottom of your foot tabletop your legs. Curl your head and chest up, hand stack right behind your head, extend your legs out to a high diagonal, bend them back in. Reach out and back in. So if you know me, you know, I love doing some core with the looped band. Really warms the whole thing up.

And then when we add on with resistance from the loops or the handles, we're so connected so ready to get into that proper form. Ten seconds here. Straight out. Keep that little bit of resistance on the band. Five more seconds. Send your legs all the way out little pulses out into that band, pulse, pulse, pulse. Double check your upper body, make sure it's curling up high.

Ten seconds. Five more seconds. Hold it there. Pull one knee into your nose. Now rotate toward that knee crisscross, switch your legs and rotate over and switch and switch and switch, find a pace that you can maintain and give me twenty seconds of this. Over and over and over.

Ten seconds. Saying high. Five seconds. Even yourself off when you're even, bend in a rocket out. Take that looped band off.

Set it to the side. I'm gonna tell you right now it's coming back though. Reach back. Hold on to your loops. Reach up to the ceiling. Table top your legs and press your arms down to your sides and lengthen that I'm up to shy of the shoulder.

Right back down. And back up. So keep this going. And I say just shy of the shoulder again, just so you keep that tension. We don't wanna release and close the carriage and then whip into it.

So it's all endurance. It stays connected. Now if you wanna keep thinking about that and stick with this, do it. Otherwise, out of curl up, and down. So we're getting back into our flexion with this loaded weight from behind, one of the most effective ways to really carve into the rectus abs or those six pack muscles, add a leg extended out, bend back in, alternate legs, reach out, And back in. Deep breathe. One more each direction. After that next one, bend in and rest.

Hook those loops back, give yourself a little wiggle side to side. Rock your body up, come seated. Moving on to core. First Springs, I like a high yellow on this. So set yourself up if you want more work on the first part, but more ability on the second, you're going with a blue. Otherwise, I like that yellow spring.

Face me first, sitting on the edge of the reformer if you've got the option. Reach down, grab that loop that's closest to you, give it a gentle hug, and slide it up above that inside leg that's closest to your shoulder block. Sliding out a little bit, forward a little bit, lie down on your back with control. Table top your legs, hands stack behind your head. That free leg extends out, the looped loaded leg pulls in. Hold that position and start to switch your legs.

So a really seamless alternating of the legs in and in. So what we're doing here, as you flow through this at your own pace, we're adding a little bit of a unilateral connection. We're working in with the inner thighs, the adductors, which help you get into those deeper transverse abs. As you're moving your legs, just focus on your upper body, curling up from the sternum, and inner thighs working toward the midline. You could stick with this, or add a crisscross to the bent leg over to the opposite bent leg.

Side to side, saying hi, keeping the carriage as still as you can here. Ten seconds. Five more seconds. Give me one more each direction to be even. Bring it back center both legs up to the ceiling, lower that free leg down, and then scissor switch your legs. Scissor switch.

Work at your own pace. As you're flowing through this, we're not going for flexibility on this. If you wanna bend your knees and do a small range, do it. The focus is the endurance of the hold, the chest high, the abs engaged. Once you're even on your next set, both legs up to the ceiling heels together knees a little bit apart, lower down, and lift back up.

So you lengthen down chest high, scoop in and lift right back up. Lower down only as far as you can without your back, even trying to arch or whip this up. Ten seconds. Focusing on your breath. Five more seconds.

My legs all the way up to the ceiling, little crunches up and down. Up and down. Working right into those rectus abs, ten seconds, five seconds, hold it up, legs together, bend in. Now reach down, take that loop off your leg, and the loop that had the leg goes above the rope, the other leg goes underneath, hand behind your head. Extend your legs out into an l shape and open your arm out to the side and bring it back. So that straight arm lengthens open, straight arm lengthens closed.

If you wanna bend your legs do it. Otherwise, keep them straight, keep your chest high. My sneaky reason for this is I want you to curl up so high that that rope can clear your leg. And then we use power and resistance to deepen that connection five more seconds. Bring it back, bend your knees in. Rock yourself up with control, set that loop down.

Between sides, lucky you we get to plank. So give your wrist a little shake. Hold on. Remember if you want more stability, do this on a blue spring, otherwise yellow. Holding onto the footbar come up to stand on the carriage. Feed her together.

Step the right foot across and around the left, heels point to the right toes to the left, lower down into your plank position, shoulders down abs in, pike your hips up, close the carriage, send the carriage back out lower to a plank. So it's a scoop up from the bottom rib cage and right back down. Flow at your own pace. I want you to find control and connection on this. So those bottom oblique scoop up ring out, and right back down ten seconds of this, scoop and lift, and right back down.

Five seconds. Lower down to your plank, hold it there. Pop up to your tiptoes, still twisted with your legs, bend your knees in, and extend them out. Bend in, and right back out. Think about lifting actively up out of the wrists, lengthening out from the top of your head.

So you're not looking at the action here. Five seconds. Meet me in a plank. Hold it there. Now press that shape back two inches and draw back forward. Glide it back a few inches, bring it back forward.

It's so easy to wanna dip down and arch on this, but lift up from your core. Plug those shoulders down. You've got five more seconds. Hold it where it is. Now, lower that bottom hip down an inch, little pulses, up, down, up, down. Ten seconds. A little lift, and lift five more seconds.

Hold it there, take one knee down, untwist your legs, other leg down, knees apart heels together, push back, big child's pose stretch. Tuck your tailbone under round it back up. Let's start from the beginning on the second side to give your wrists a break. So carefully bring yourself around. Have a seat facing the opposite direction.

Get that loop that's closest to you, slide it up above the inside leg slide out a little bit forward and lie down with control. Table top your legs, hands behind your head. Send the free leg out. We start with that looped leg pulling in towards your nose and you switch your legs. And switch. So you know what your series is now.

Focus on fine tuning everything here actively curling up. Arms are an extension of the curl. They're not pulling the neck in. Ten seconds in, and in inner thighs hugging active energy toward each other. Five seconds. Option to turn this into that crisscross going side to side Watch that you're not lowering between sides and lifting. You're just rotating and twisting that crunch. Ten seconds.

Five more seconds. When you're even, bring yourself back center, legs up to the ceiling, free leg lowers down, scissor switch your legs, switch and switch and switch. Now remember, this isn't about flexibility. It's not about keeping the legs straight. It's about keeping the chest high, inner thighs hugging toward each other, abs scooping in ten seconds.

Five more seconds. When you're even both legs come up, heels together knees slightly apart, lower lift, down, and lengthen up. Focus on those two inches right below your navel and zipper to lift the legs back up. Hip stay down. Tail bone stays down. Couple more like this.

On the next one meet me with high legs, little crunches up and down of your chest. Curl and curl ten seconds. Five seconds. Hold it there, knees together, bend it in. So carefully take that loop off. That leg comes above the rope, other leg below free hand behind your head, straighten the legs if you can, straight arm out, and back across your body.

Straight arm out, and back across your body. So remember, you're actively curling up And as you open out, punch your abs in, get that connection ten seconds. Five more seconds. Bring it all the way back in, take that loop with control, close the carriage, and rock all the way up. Set the loop down, and let's finish with our other side of the plank.

So hands on the foot bar, Remember to change your springs heavier if you wanted that support on a blue, bring yourself all the way up, feet together. Now let's take the left foot, step it across and over the right, heels point to the left, toes point to the right, lower down into a twisted plank, heels are down, scooping in, pike it up, and send it right back out. Scoop and lift, and it goes right back out. So first position here, I like the heels down because you're dragging the carriage in with the entire body. Think about those hips, pulling back behind you as you lift, ring it out, and down one more time. Meet me in a plank on the next one.

Pop up to your tiptoes, bend in and out. Leggs are still twisted. Activively lifting up out of your hands like you're hovering off this foot bar. Ten seconds in, and out, five seconds. On your next one, you go all the way out, hold it out there, press back two inches, pull it in.

Bress it back, end in. I think this is the hardest one of this whole series. Keep your bottom hip high. Whoo. Five seconds. Hold your plank. Now dip your hip down and inch little pulses up. Down, up, down, tiny, little, lift 10, five seconds, and then bend your knees, bring one knee down.

The other knee down, I'm not gonna deny you that child's pose. Take it here. Sit back in it. Get those lats and traps ready. You're about to do upper body work. Tail bone under.

Bring the carriage home. Okay. Step off to the side. Now, for springs, going into this, I like to go heavy on one red spring. So you could do that and join me, or you could go a little bit lighter with one blue spring up to you and your body today. Lower the headrest flat, and let's go get that box.

So grab your box We set up for a short box, but bring it in front of the shoulder blocks. That way, the carriage has a little bit of an easier glide. So set that up there. Have a seat facing your foot bar. Once you're set up, reach back.

Let's get those long loops into the hands. Bend in. Now, walk your feet just a little bit forward so you have a good anchor of the heel under the knee, elbows in, lift your core, lean a little forward, and extend your arms out. And in let's start with the serve a platter. So as you start to move, no, it will build. We're not taking breaks between these little variations here.

But if you wanna go heavier today or heavier next time you do this workout, go on a red. Ten more seconds like this. Straight out, ending. Imagine you're hugging a ball between your knees here. Get that midline connection. And on the next one, your arms go straight out. Hold it there. Lower your arms down, scoop up and down.

Lift up and down. As you lift, don't think about the shoulders doing it. Think about the back hugging together, lats and traps. From there, as if I was standing behind you, holding those shoulders back, then you lift. See if that changes anything. Five seconds.

Hold it up on the next one, flip your palms down, bend into a salute leaning slightly forward, press out and in. Press out and in. So tiny little movement here, shoulders back and together. One of the best things about Pilates is we get all these different little angles of the bigger muscles, the smaller stabilizing muscles that's so functional, so good for us. Ten seconds of this. Do this press from your course, scoop and le lift and in.

Five seconds. Whoo, and then bring it all the way down. Set those loops back onto the pegs walk your feet back, hip distance and parallel, pop those heels halfway up, hands down on the footbar, lift your glutes to hover, press out and meet me in a plank. I know you thought we were done with planks. Hold it there. Give me one push up, down up, bend your knees, close the carriage.

And again, you press out. You could just hold a plank or again push up and bend in. Let's flow through this. Press down and in. Bring it down, and in five seconds. One more time.

Meet me all the way back. Hold it there. Shift your weight back. Close the carriage, hands to your heart, little pulses going down an inch, down an inch, down an inch. We're making our way into a combo of arms and legs, so get that heat working here, shoulders back and down, ten seconds. Use your breath.

Five seconds. Shoo and on your next one. Woo have a seat. Shake it out. Carefully step off to the side.

Grab that looped band. I promised you what was coming back. This is your moment. So Step into the band, bring it above your knees. Everything stays the same.

If you want lighter for the arm and shoulder, go on a blue instead of a red. Okay. Have a seat with your feet on the head rest. Facing toward your risers. Now, outer hip and glute, reach down and find one of your loops.

Slided above the knee from that same side. So we've got a double loop situation here. Then take your hips, slide them the direction of that loop. Bring yourself down onto your elbow and forearm and bend your knees in. Take your reformer loop, make sure it's stacked so it's not twisted at all.

Open your chest, flex your feet. Lift your top leg up, then lower down almost all the way, and lift it back up, down. Lift and lower. So we do a lot of side lying leg work in Pilates, all the reformer because it's so good. But here, different angle of resistance, adding this band really adds that prop stack of strength training, endurance, and work. Ten seconds like this, little movement of the carriage.

Five seconds. Hold that leg up high, little pulses up and up. On this set, try to keep the carriage as still as you can and actively lift up out of your bottom ribcage, chest open, ten seconds. Five more seconds. Hold it up high. Now circle that shape forward up back and around. Forward up and back.

Ten seconds like this. Tiny and so controlled. Five seconds. Bring your leg forward change direction. Go back lift up and around.

Back lift up and around. Ten seconds. Five seconds. Getting all that circulation around the hip joint into the glute, hold your leg hovering. Now kick it back at an angle, extend it back and bend it in.

Kick that leg back and bend it in. As you kick back watch, you're not whipping into your back. Keep it connected, even if it means you can't go to a straight leg. And if that range is smaller, that's totally fine. You've got five more seconds here. Send that leg straight back. Hold it behind you.

Little pulses up and up and up and up. Whoo. Ten seconds of this. Little lift and lift five seconds. Hold it there, bend back in. Now kick straight to the side. Kick it out. Bend it in. Kick it out. Bend it in. Do that check.

Maybe take the free hand, wrap it under your waist and lift your abs and ribs up. Ten seconds. Foo. Five more seconds. Hold it straight out there. Little pulses up and up and up and up ten seconds.

Five seconds. Hold it there. Bandon. Lower down. Whoo. Little round of applause on your glute. Okay. Reach down.

Get that loop and slide it off. Only the reformer loop. Now turn the direction of that loop. Rotate yourself around. Bottom hand on the headrest.

Bottom leg tucks in. Top leg extends out. Start on top of the foot bar. Get your bearings. Now take this loop and reach it up overhead palm facing toward the foot bar.

Press forward, catch tension. Hover your leg. This you could just hold, or press your arm and leg together and lengthen them away. Press them together and lengthen them away. Shoo, shoulders back and together.

Go at your own pace. Go at your own range. You've got ten seconds. Straight in. And away.

Five seconds. On your next one, keep them together. Hold it there just that bottom leg goes down, little pulses up, and up, and up, and up ten seconds. Reach. Reach five more seconds. Hold it where it is. Now, bend your elbow, hand towards you, bend your knee, kick back behind you.

They both extend to meet. It's a bend and a press hugging together. Bring it apart and bring it right back together. Give me ten seconds like this. Lifting out of that bottom shoulder, lifting out of the bottom ribs.

One more best one yet. Press it all the way out, hold, and then bring everything in. Okay. Take that loop, set it down, carefully make your way up, roll it out, take an emotional moment. We got the other side. So with control spin around, feet start on the headrest again.

You know what we're doing now is let's go right into it. The opposite loop slides up above your knee, slide the direction of that loop, and lie down on your side, bending in. Opening your chest, take the reformer loop, straighten it out if you need to, hover that leg, catch the tension, flex your feet, and let's start with the lower and a lift straight down and up. So I call this one the beach lounger. That's my nickname for it, but don't lounge. Lift actively up.

We're showing off all our great form here, chest open, abs in ten seconds like this, straight down, end up five more seconds. On your next one, your leg goes high, little pulses up, and up, and up, ten seconds. Five more seconds. Hold it up high there and let's circle forward up back and around. Tiny little circles.

I want you to keep that same pace the entire time. And as you kick back, think about kicking back from your heel, right back into that glute. Five more seconds. Bring it down and reverse direction. Go back, lift up, and around.

Keep tension on the rope the entire time. And if that means smaller movement, do it. Five seconds. After your next one, hold it hovering. Now you extend back at an angle and you bend in.

Going at your own pace, back, And then, and remember, this is the easiest one to drop down into it. So lift up from the bottom rib cage, maybe take the free hand, circle it under your waist, and find that support. And give me five more seconds. Kick your legs straight back. Hold little pulses up and up and up and up ten seconds.

Five more seconds. Hold it there. Benden. Kick straight out to the side and bend in. Keep it going. And this is so classic Pilates, right? It's so small. It looks like we're doing nothing, but we are on fire.

So much good work happening here. Ten seconds. Five more seconds. Kick your leg out to the side, hold it there. Little pulse is up and up and up and up ten seconds.

Five more seconds. Hold bending, and lower down. Okay. Reach down. Let's get that loop off the reformer loop. Hands down. Rotate your body to face the direction of the loop.

Bottom hand on the head rest. Bottom knee tucks in. Top leg extends over the foot bar. So with your hand in that loop, reach up, palm facing the foot bar, catch the tension, then lift your bottom leg. And here we go, they both come together, and they both lengthen away.

Everything comes together shoulder blades hug and lengthen. So you reach down and you're hugging from the lats and the traps in the back, and you're lifting from that outer pocket of the glute. Ten seconds. Foo. Five more seconds. On the next one, they stay together. Reach down. Hold it there just that leg lowers and it lifts up and up and up and up ten seconds.

Finger tips reaching long. Chest is open. Five seconds. Hold it where it is. Now, bend your knee, bend your elbow, they go away from each other, and they reach toward each other to connect. Bend fingers to the nose, heel to the seat, and reach.

Bring it in and lengthen ten seconds. Five seconds. Reach everything out, hold, and then everything comes down. Close the carriage, peg the loop, and bring yourself all the way up. Whoo. Give it a shake.

Wiggle your way out of the band. Band is done. Box stays, we're gonna stretch it all out. So for this, go on your lightest spring. I'm going on one yellow spring, and let's get into this carefully together.

So one hand on the foot bar, one hand on the box. Carefully press the carriage back. One foot steps in, be mindful of that spring, and let the carriage touch your shin or your calf here. The other leg comes all the way in, knee down, toes pop up to the ceiling. Do a little step forward with that bottom floor foot.

Walk up to your fingertips, tailbone under. Now already, you should be feeling this stretch. Maybe you just hold this today, or keeping your hips forward, send the carriage back as you bend the front leg, getting deeper into that big stretch out, all down the quad, the hip flexor, we did all that single leg footwork in the beginning, shawl that great work, tuck your tailbone under, round your back, little contraction in, And one more time, dive back, hold. Now, the arm from that side that's back behind you reaches up to the ceiling, palm faces back, rotate into the shoulder, open your chest, reach back like you're tossing a ball overhead. Maybe get deeper in the stretch. Bring yourself back center, hand down. Close the carriage.

Now that front floor foot steps back. I want you to let the carriage rest on that calf muscle. The other leg steps down. Connect it to the carriage. Then the opposite leg carefully comes up.

Little hop forward with your floor foot, chest open, and we go back into it, just starting with a lunge, both hands down, maybe just holding again, listen to your body. Tuck your tailbone under round your back, different angle stretch. And let's do that one more time pressing back. Hold it there. The arm from the same side that's behind you reaches up to the ceiling, flip your palm to face back, then open your chest, extend back as you get deeper in that stretch. Bring yourself center, bring your hand down, and carefully close the carriage.

Again, let the carriage rest on your leg and step out, holding on to the box, give it a little push, and carefully step out. Hold on to your box, step your feet back. Table top stretch here. Ben your knees. Roll yourself up disc by disc.

Big shoulder roll up, back and down. Who? And we did it. We are done with that workout. I hope you feel amazing. I'll see you for the next workout.