Full-Body Power

Hey, it's Andrea. Welcome to your full body power workout. In this routine, we're using one of my favorite unique props, and that is an added platform. So I've got this platform. It's called the add a platform from balanced body, and we'll be using this for the back of the reformer as well as the front. So make sure you've got the ability to add that platform for this workout.

We're also using a loop to resistance band. And a little bit of advice for the band, I would go with a lighter resistance for a bigger range of motion for this today. And that's it. So to begin, we'll just set this platform. Behind your reformer, get it out of the way. We won't need it quite yet.

Loops are on head rest is all the way up, and we're starting with some side footwork. So your foot bar is in that upright middle position. You've got your band, and I like to start with two red springs for this, but if you wanna go a little bit lighter, do it on a red and a blue instead. Okay. Let's take this band and slide it up above the knees. Lie down on your side.

Face me first if you've got the option. All the way down. Add a pillow if you like that extra neck support. Hips go almost to the back edge. Take your top leg and bring it up onto the foot bar, and want your toes about an inch off the front edge, shoulders down, and here we go, lengthen all the way out, and bend your knee, bring it all the way back in.

Start to flow out, ending. So the reason I like the toes just off the front edge is so you can line the heel up under the knee and not think about pulling forward with the toes and front loading into the knee, but instead pulling it back and driving from the heel, so we get that single leg squat activation. Your knee's just gently pushing up into that band, and you're flowing. You've got fifteen seconds here. Sholders down. I imagine you're lying on your back Imagine both shoulder blocks behind you and take that muscle memory and find your form as we progress our footwork here with this side lying single leg.

Five more seconds. On your next one, you bring it halfway in and we go for pulses up and down. Up and down. Again, you find your own pace, but you're going almost all the way out, almost all the way in. Pushing from that heel, drive forward. Ten seconds.

Five seconds. Hold it out halfway on the next one. Stay there. This is small, little pulse up of the knee. Pulse, pulse your foots in parallel. So really just think about a lift into that resistance. Ten seconds.

Five seconds. Hold it back parallel, push all the way out and come all the way back in. So slide your foot back about two or three inches, pop your heel up, full range out, ending. And here we go, reach, ending. Do a scan of your body now that you've changed your position slightly and just make sure that top hip is still stacked directly above the bottom hip. Little bit of tension with that leg up into the band.

So we're not shying away from it. We're working into the connection ten seconds. Five more seconds. On the next one, you push it out coming halfway and pulses up and down. Up and down.

As you do this, keep that tension in the band, keep your heel high abs in and up. Let's do ten seconds here. Five more seconds. Hold it out halfway. Stay there and just lower the heel. Lift the heel. Lower the heel and lifts.

Refining this moment of control of endurance. Ten seconds. Rolling through the foot, rolling back up. On the next one, keep your heel high. Push all the way out and come back in.

Now take your heel and turn it out. Actively work the knee back. We keep the hips stacked, full range out, ending. Here we go, out, ending. So keep this going at your own pace.

Anytime we turn the knee out, just by nature, we wanna kinda lean back to let the back help it. Don't let that happen, stack the hips and make this a muscular wrap around into the glute. And see immediately that feels different, that connection, five seconds Bring it back halfway. Big pulses up and down. And up, think about accenting the lift and lift.

You're pushing again from the glute from the muscle, not from the heel, not from the knee. Five more seconds. Hold it out halfway. Stay there. Your knee goes back, back, back, back, tiny little wave here. Hip stay stacked.

You've got ten seconds. Pulse, pulse, pulse five more seconds. Hold it where it is. Go all the way out and come all the way back in. Take that top foot, turn it parallel, toes are all the way on.

Extend out to a straight top leg extend the bottom leg out, now lift the bottom leg up, heels click, and lower down. Length and up, and down. So moving through this, we started by warming up that top leg, that glute. Now we get that bottom inner thigh and adductor connecting in here. Lift up and down.

You're lengthening out from the top of your head, lengthening away in opposition from your toes. Five more seconds. Hold it up high little clicking pulses, up, up, up. As you do this, I want you to think about lifting from the upper inner thigh, not the foot, not the knee, ten seconds. Lift, lift, lift. Five more seconds.

Hold it up high, lower down a few inches and little circles back and circle and circle. I like doing these with the band because that band gives you just a little bit of guidance to troll the shape here. Five more seconds. At the top of your next one, change direction, around and up. And up, you're brushing the heels past each other. Ten seconds.

Five more seconds. Heels together and little pulses up, up, up. Whoo. Ten seconds. Feeling at work for sure here. Five seconds.

Finish with your heels together, and then bend everything close the carriage. Say where you are. Extend the top leg out over the footbar. Find length, lower and lift up. And up, I let my bottom toes rest on the edge of the frame.

So you can do that as long as you're supporting from the core and that kind of pushing into the bottom knee. And as you lift here, again, we're practicing that stack of the hips that squared off box of the body here. Long softly pointed toes, ten seconds, lift, and lift five more seconds. Hold it up and circles again. And circle. So we did an inner thigh circle set.

We do an outer hip circle set here. Ten seconds. Five more seconds. Change direction back and lift. And circle.

As you're doing this, I want you to imagine I'm with you and just drawing your leg forward and away, shoulders match. Ten seconds. Whoo changes it up a little bit. That connection to the mind, five seconds. Hold it up to finish, and then bend in. Alright.

Push your way up. We go straight into the second side today. So flip it over. Lie down head on the head dressed. Again, make sure you're lined up almost at the back edge top foot comes up onto the footbark toes just off the front edge, and you press all the way out. Before you move, set the form, drive from the heel, bend your knee in, and lengthen out, and in. And here we go. So we're in a full range single leg squat, driving from the heel and in. And it's really easy on this to just kinda wanna whip and go really fast But we're here until we're not.

So focus on the form. Think about the quad lifting the knee actively up. Driving from that heel, push the foot bar away and work into the glute out. And in five more seconds. Bring it halfway in.

Big pulses up. And up. We're accenting that lift so we keep that connection of pushing the foot bar away. Ten seconds. Five seconds.

Hold it out halfway. Stay here. Now this is small, little lift up into that band. Lift, lift. So more than anything, we're just finding that tension, finding that connection. Ten seconds. Tiny little pulse. Five more seconds.

Finish with your knee parallel. Press it out and come back in, close the carriage, slide your foot back a few inches, pop the heel up, and here we go all the way out, ending, lengthen out, ending. So rotating from that heel connection to the toe connection on this, you can feel all that strength around the kneecap, the patella, the quad strengthening, finding that good functional strength and health for the alignment of the knees, the body. Ten seconds. Five more seconds.

Go all the way out, bring it halfway in and pulses up and down. Up and down, and this is a neutral spine. So watch that you're not rounding into it. You're not giving a big arch. You find that mid position here, that neutral spine.

Ten seconds. Five seconds. Hold it out halfway. Stay there. Your heel goes down. Your heel comes up.

Heal down. Heal up. Lower and lift my cara just totally still ten seconds down and up and lower and lift five seconds. Finish with your heel. High push all the way out and come back in. Now take your heel, turn it out.

So toes to the ceiling, wrap into the glute, and drive it out, and in, reach, and in. So remember this from the first side. Maybe you wanted to roll back. If so, stack the hips, and wrap around, make this muscular to get that knee up. Drive it out, and in ten seconds. Five more seconds.

Press it out, bring it halfway in, and pulses up and down. Moving the carriage up. And up. Good time here to do a shoulder check, relax the jaw and make sure you're breathing. You've got ten more seconds.

Five more seconds. Hold it out halfway and your knee goes back, back, back, back. It's tiny and muscular. Immediately, you feel that heat, working, muscle strengthening ten seconds, pulse, pulse, pulse. Five seconds. Finish with a hold.

Go all the way out straight and come all the way back in. Turn your foot back parallel. Make sure your toes are all the way on and lengthen out. Extend the bottom leg out straight as well, stacking the hips, lift your heel up and down. So bottom inner thigh is lifting here up and down. Lift and lower. Scan through your body now that we're in this new position, shoulders back abs in ten seconds of this at your own pace.

Five seconds. Hold it up high, little pulses, up, up, up. Think about this again being the upper inner thighs hugging toward each other, active energy there. Ten seconds. Five seconds.

Hold it up high. Now, lower down a few inches and circle forward up and back and circle and circle. So remember, use this looped band to your advantage here. It's that little tool to fine tune your form. You feel the shape of the circle. Ten more seconds like this, focusing in on that reach of the bottom inner thigh. Five seconds.

At the top reverse, around and lift, and circle and circle. Ten seconds. Five seconds. Finish with your heel up little pulses, up up, up, up. It's like you barely wanna disconnect like there's chewing gum between your heels and they're stuck together. Ten seconds, pulse, pulse, pulse, pulse, five seconds, finish with your heels together, bend your knees close the carriage. Top leg extends out.

Reach out, find the length, lower your leg to the foot bar, and lift it up, down. Up and down. You get that big lift. It's from the corner of the seat, softly pointed toes. And you're breathing ten seconds. I love the time count on these, so you work at your own pace.

Keep the form Bring your leg down halfway and circles around and back, and circle. So whatever size you're making right now, keep it consistent. Shush like you're tracing the same circle around five seconds. After your next one, reverse it, back lift up, and circle. Do a hip check. Keep them stacked. Five seconds. Hold it up high.

And bend in. Push your way all the way up. Okay. Roll it out. Shake it out. We're staying on those two red springs here. If you're on a red and a blue, maybe go a little bit heavier here for bridge. Lower your head dress down and meet me on your back.

So all the way down, once you're down there, take your heels turned out in the corners, flex your feet. So you're popped up on your heels, arms are down, abs in, tuck your tailbone under, and lift your hips up, meet me at the top. Before you move, just double check your head rests down, upper ribs down, tailbone under, knees push wide. Lower that shape down toward the mat and lift it back up and down. Lift up and down. Drive it up, and down ten seconds, lift, lower, up, and down five more seconds.

Keep it all the way up there. Your knees come in toward each other and they press out wide. So make this dramatic in and out. It's the same pace in, same pace out. In and open ten seconds. In and out. Five more seconds. Keep it turned out on the next one and you push out and you draw back in. So let's think almost all the way out and right back in.

Keep it going. And I say almost all the way out just so you don't hyperextend or lock the knee. So think about that big active muscular connection from the backside, hug it in, and control it out. On your next one, bring it all the way in, hold the carriage in, circle your hips to one side around and up, hold at the middle, same direction, down, and up. Circle and up.

Around drive it up. Ten more seconds. Down and up. Five more seconds. At the top of the next one, reverse. Around and up, circle and up.

Ten seconds down and up, circle and up five more seconds. Finish at the top, little pulses up, down, up, down, tiny, little pulse. Double check the carriages in, hug it in tighter if you can. Ten seconds. Lift and lift and lift five more seconds. Hold at the top, your knees go out, out, out, out, quick little pulses. Hog back carajen.

Let's go for ten seconds. Pulse. Pulse. Pulse. Pulse. Pulse. Pulse. Finish with your knees wide and roll your way down. Whoo, give it a little rock side to side. Reach down, take off your looped band, toss it to the side, reach back, let's lift up the headrest just for a moment because it supports the neck. Reach back and let's get those long loops into the hands.

Reach up, tabletop your legs and press your arms down. Bend at the elbow, tricep, press down, and up. So lower bodies warm. Here I want you to really think about hugging the shoulders back and together. And remember, if you're on two reds and this feels tight in your neck or shoulders today, do this on a red and a blue.

Could also go even lighter on a red and a yellow. So you have so many options to listen to your body and keep that form. Just a couple more of this, keeping that tension forward out and away. On the next one, you bend in, keep your fingers to the ceiling elbows in and make little circles around and down. Tiny little bent circles down.

And downs. We're building that heat in the back of the arm, but we're also practicing the connection of the shoulders down the back. And pretty soon, we're bringing this up. So I want you to really commit this to memory so you can get the shoulders back and together in our next flow of upper body movements. After this one change direction, go straight down around and up. Straight down around and up. 10.

Five seconds. Arms go down. Now, palms face and keep your elbows bent as you fly to the side, hug it in. Little bent fly, hug it in. Straight out, and back ten seconds. Foo. Five more seconds.

Everything goes down. Arms reach up. Whoo. Close the carriage. Loops go back. Step off to the side and bring yourself up. Okay.

Springs now are going on. One red spring. This is for a little bit of upper body going into biceps. So let's do head rest all the way flat. Have a seat facing your shoulder blocks. Reach down, hold on to your loops.

Now, I want you to sit about a palm's distance from the back edge. Holding onto your loops, palms up to the ceiling, tuck your tailbone under, and round yourself back to a high curl, shoulders down, bicep curl in, and extend it out. Big curl in, and extend out. So this is all you're doing to begin here. Start by opening your chest and making sure your tailbone is tucked under.

So we're not in a flat back on this. We're really connecting into the core. And arms are parallel to the floor. So often they wanna creep down because they're shying away from the work, but we are here to work today. Ten seconds.

And you'll hear me take these deep breaths and shake out my head every now and then, and that's to connect in and make sure I'm not gripping from my jaw. So if that helps you do it as well, five more seconds here, Bring it in on the next one. Hold. Now 90 degrees, tiny little pulse, up, down, and extend your arms out. Curl pulse up, down, and reach. Curl pulse, and reach on that bicep pulse.

Keep the carriage as still as you can. Make it isometric. Ten seconds. Five seconds. On that next one, bend and hold it there.

Just the pulses. Go up, down, up, down. I want you to match my pace on these. Lift up, and up, and up, and up 10. Lift. Lift, lift five more seconds. Hold the 90 degrees windshield wiper your arms.

Open close. Open close. It's small and quick. Out and out and out. Carriage is still ten seconds. Shoot. Five more seconds.

Arms come in, round over your legs. Little stretch out. Take a beat here. Roll yourself all the way up. Palms facing in.

Round yourself back. Now keep tension in both of those ropes as you fly your arms open twist one direction. Round back up to a flat lifted back. Talk under round back the opposite direction and bring it back up. Flow at your own pace.

You're catching that length out in a way. Getting into the core, the obliques, and opening up the postural muscles, the lats, the traps. Ten seconds. Press your legs out into the shoulder blocks if that helps you find balance. Give me one more each direction to be even When you're even, meet me in that forward fold, dive over big stretch. Take those loops, drop them to the floor.

Get rid of them. Chest down head down. Roll yourself slowly up. Okay. Step off to the side. The moment you've been waiting for, we're getting that platform So, again, make sure that these ropes are just tucked back, because we're going to use this space of the frame, headrest, bring it back up.

That's gonna give you more range of motion. Starting with tricep rows, for springs. I like one red. If you know you like to go a little bit lighter for your body, do this on a blue instead. Ready? Let's grab the platform.

Now, set the platform onto the frame. Bring it as close to the back edge as you can without smashing the ropes. So it doesn't have to be all the way back. Give it a push, make sure it's all the way on, and then walk around so we get on from the back here. Bring your knees on.

Once you're there, hold on to the frame with your feet. Reach forward and hold on to those shoulder blocks. Now, once you're holding on here, sit back towards your heels, take your shoulders and plug them down softness to the elbows and abs in. That's your positioning here. Now we move it and challenge it.

Bend your elbows, row in and extend out. Row it in, extend it out. Start to flow. Elbows are hugging in towards your rib cage. And as your arms reach away, shoulders stay down.

On this, I don't often say this. But I want some pace on this. So go for it. Row it in, out, and in, and out. Make sure your hands are on top of the shoulder blocks like mine are. Elbows hugging in ten seconds.

Five more seconds, hold it in on the next one, little rowing pulse in, and in, and in. Give me that shake of the neck, abs in ten seconds. Five more seconds, use your breath to drive this. Hold it in. Hold it there. Stay there. Hold for four. Hold for three, hug tighter, two, and one, extended out reset for a moment.

Shake it out. Now take your hands around to the side thumb on top. Square off, abs in, lean it back. Second set, here we go. Full range in and out.

So we get a slightly different connection on the back of the arm, the lats, You should start to feel yourself getting winded. This is a hit of full body, abs are in, glutes are active ten seconds. Five seconds. Hold it in. You know what's coming, little pulses. In and in and in. Try not to pull from the wrist.

Do this from the back of the arm. The connection of the postural muscles. Give me ten more seconds. Five more seconds. Finish with a hold.

Hold it there. For four, hold for three, hug tighter, two, and one. Whoo. I love that one. Reach it out. Give yourself a little rock side to side. Maybe a child's pose. Bring yourself up to get out of this, roll up, holding on to the risers if you can, carefully step back and you're out of it.

Each time you do this, play with going a little heavier with your spring, you're gonna really feel the progression happening. Okay. This stays where it is, but let's change our springs. One yellow spring or your lightest spring. Now, we're getting this looped band above our knees. Again, I'm working with a very light band, so I challenge it, but I still have range of motion. So that's what I suggest, but work with what you got. Coming up into this, hold on to the risers and carefully come to stand.

Now, you're facing towards your risers. We're doing curtsy lunges. Heels together, toes apart. Now, let's do the same side as each other. So, left leg first. Step it back to the right side shoulder block.

That leg wrapped around the shoulder block is slightly turned out. Rise up, so it's just fingertips on those risers, bend the back leg in, and extend it out. Bend the back leg in, extended out. Now as you're flowing through here, watch that headdress doesn't clip your heel. So if you need to step your foot on the platform a little further forward, do it.

But just be mindful of it. Now it's so easy to do this death grip and rounding on to the risers. Rise up, I want them to barely be there. Maybe there aren't they aren't there on your reformer. And if so, fantastic, No hands is a perfect progression of this.

Ten seconds, straight in, and out. Chest is open, and all that works in that front stabilizing heel. On the next one, extend your leg out straight, straighten the front leg up to two straight legs, bend the front leg, drop it down low. Rise up, hug the inner thighs toward each other and bring it back low. Rise up.

And back down, ten seconds straight up, and down, all the way up, and down five seconds. That front glue is on fire. Bring it down halfway, same move, but it's up two inches and down. Back leg is straight. Back legs your peg leg on this.

Front leg drives up, down. Ten seconds. Five seconds. Back to full range now, all the way down, all the way up, and back down, all the way up, and down ten seconds. You feeling this? I'm on fire. Five more seconds.

On the next one, you bring it down low. Stay low. Bend the back leg in. Out moment of truth here. Use your breath. Shoo. Ten seconds.

In and out. Five seconds. So much endurance in that front glute. Extend it all the way out. Try to close the carriage.

Turn your front foot parallel. Now, with control, step up into a warrior three. Back leg straight square your body off, point the back toes, lower a few inches, and pulse up, and up, and up. As you do, just think about pulling your shoulders down, lengthening out from the top of your head. And ten seconds.

Your glutes are gonna thank me later for this. Five seconds. Hold it up high on that next one. Now, bend that back knee, bend the front leg as you wrap the back leg behind, rise up straight, kick out to the side. So it's this little bend curtsy wrap, and kick to the side. Bend wrap, kick to the side.

You can do a little bend of the arms, the elbows as well, to drive up into it. Ten seconds. That sweat is common. Five seconds. After your next one, kick to the side and step outside the frame to the floor.

Step all the way down. Take your platform, slide it to the middle of this back frame space. We're gonna keep just going after that glute. Bring yourself up kneeling on top of your platform. Now that side that's burning right now, the side that's closest to your shoulder block, flex your feet and lift that leg up into a donkey kick.

Lower down, knee to knee, drive up to the ceiling, and down. Lift up, and down. So you're keeping your body squared off and even as you can. Drive it up and down ten seconds, lift, and lift five more seconds. Keep that leg high little stamping pulse, going up, and up, and up.

Tiny movement, use your breath here, drive it up. Five more seconds. Keep that leg up little circles around. Little circle and circle and circle ten seconds. Five seconds, change direction around and up, and circle, and circle, and circle. Ten more seconds.

Five more seconds, hold it up high, extend that leg up straight, hamstring curl it. In and out. In and out. Draw your body forward from the top of your head. Five more seconds of this.

Keep it going. Finish with a straight leg and pulse the straight leg up and up and up and up. Try to get that weight as even as you can in both hands. Five seconds. Three seconds, and we're there.

Bring the knee down. Step back. Turn around. Have a seat on the platform. Are you sweating? I am.

Slide yourself forward. Now, the band's coming with you, lie down on your back. All the way down. Take that looped band down around your feet, tabletop your legs, hands behind your head. Send one leg out and crunch up to the knee, up and up. So a moment between sides here, we get the circulation flowing.

Big focus in on the core to make sure it's all connected and firing to stabilize on that second side of curtsy lunges. Hold it up on your next one. Switch legs, little crunches up and up and up. Ten seconds. Five more seconds.

Hold it up. Have to do a crisscross twist to that knee. Here we go. Run it out and twist and twist Now your legs are a little wider than they might normally be because I want you to keep tension with this band. Ten seconds. Finish yourself off each side and bend in. Take the loop, slide it back up above your knees.

Rock and roll your body up. Come seated. Give yourself a moment, roll it out. Let's do the other side. So bring yourself up standing, slide that platform back almost to the back edge and come up by holding on to the risers, careful step up. So this time heels together toes apart. It's the right leg.

Step it back to that left side shoulder block. Square your body off and start to bend the back leg in and extend out. Here we go. Side number two. So as you're moving here, scan through your body. Again, it's that light touch of the fingers, shoulders back abs in. The star of the show is that front heel, driving down, And you're moving slowly, just to make sure that headdress doesn't clip the heel. Again, take a little hop forward on the platform if you need to have a little bit more space for your body.

Ten seconds of this. My back leg is barely doing anything. It's 98 front leg here. Back legs just supporting the movement. Now extend the back leg out, straighten both legs pull up to two straight legs bend the front leg, bring it down low. So we rise up and down, make sure both legs are turned out, especially that foot that's back on the shoulder block.

It's not parallel. That's gonna go right into your hip flexor. I want you to turn out so it's inner thighs, and it's corner of the seat. Ten seconds straight up and down. Five seconds.

Bring it all the way up halfway down, small range, lift up and down. It's the same movement. Back leg is still straight. Front legs doing that little push lift and down ten seconds. Five more seconds.

Back to full range, all the way down, all the way up, and down. Lift and lower. Shake out your neck. Give me ten seconds. Deep breaths.

On your next one, you bring it down low. Hold it down there, bend the back leg in and out. In and out. So remember, back leg is not pulling the carriage here. Just think front leg, drive it down, and give me ten seconds. I know you're feeling this.

Five seconds. I'm on fire. Extend your leg all the way out. Try to close the carriage. Front foot goes parallel, then with control step up into that warrior three. Back leg point the toes today, lengthen out from the top of your head and pulse that back leg here.

Going up and down. Up and down. Checking in with the front leg, make sure you're not hyper extending. I am the most guilty of that. So soften the knee.

Find the connection to the heel. Five more seconds. Hold it up, bend that knee, wrap it behind little bend, open wide to the side kick. Bend wrap, open to the side kick. Bring it down, bring it out ten seconds, wrap and kick Five seconds.

On the next one, you hold it to the side, carefully step outside the frame to the floor and step off. Take your platform slide it to the middle and climb on to your hands and knees. Now, it's that same side that's working right now, side closest to your shoulder blocks, flex your foot, lift up to a donkey kick, square off, and go need a knee, drive to the ceiling, and down. Lift up, down. These are not together. I want you to keep a little bit of tension in that band. Sam it up, down. Ten seconds.

Five seconds. Hold it up, little pulses, up, up, up, tiny little stamps. Ten seconds. Five seconds. Hold it up high. Let's circle the leg.

Circle around and up and up. The range on this is not the focus. Keeping the hips stable, the abs in, That's the focus and then move. After your next one, change direction around and up. Lift and lift and lift ten seconds.

Five more seconds. Hold it up, extend your leg out straight hamstring curl it in and out. Drag it in and out. Imagine you're hugging the caroten with that heel. So you find that resistance in, out. In and out five seconds.

Finish with your legs straight and pulse it up, up, up, and up, shoulders down. Abs are in ten seconds, lift and lift and lift. Five seconds. And then bring your knee down. Whoo, give it a little wiggle, cat cow, open your chest. Tuck under round your back.

Bring yourself neutral and carefully step back and roll yourself up. That was a tough series. You should be proud of yourself. We worked, wiggle your way out of the band, and step it to the side. Now, we're taking the platform with us and we're going to the front of the reformer. You can set it down just for a moment here.

What we're doing is lowering the foot bar down one setting. So it's in a low upright position. One yellow spring stays on, but if you wanna really progress and play with the heat here, no springs. I'm keeping one yellow on, so do not hesitate to keep that yellow. Push your carriage back with your knee just like I did. Set this on, it should snug up into that upright low bar and then close the carriage with control.

Now, these are two different colors so you can see where my hands go, not on the moving carriage on the stable platform. My hands hold on around that platform, come up kneeling. Feed up against the shoulder blocks. Square your body off, abs in. Lift your knees up, hold.

Now, this might be your first hold, and you stick with this the whole time, and that's great. This is super hard work. Otherwise, extend your legs out, hold abs in shoulders down. Now option to continue holding this or bend in and out. It's a little run of the carriage. This is a contraction, a scoop in of the core. So naval in and up as you hug the carriage in.

Ten seconds. Link them out from the top of your head. Five seconds. Hold that back. Stay there. Give me the tiniest little pike up and down.

The range is not crazy big. You've got that platform there. So that's gonna help you control the scoop, deepen and pike it up, send it back down. Let's do ten seconds like this together. Shoo.

Five seconds. Finish in that plank hold. Hold it here for eight. Seven, six pushing the carriage away, four, three, two, and one knees down, close the carriage. Now, ideally turn toward me first so we can see each other. Take one elbow and forearm down, fingertips pointing the direction you're going to turn.

Lift yourself up, rotate your feet, push out, and meet me in that twisted plank position. Now, you could stay like I am and hold on to that support with the free hand, or take that hand behind your head. Hold it here abs in. Do a little pike up if you're in this position tuck under. Open send it back.

Little pike up tuck under. And send it back. So we're working into those bottom obliques. Bottom waistline here. Ten seconds. Little scoop lift and reach five seconds.

On your next one, hold the side plank. Reach your arm up. Stay here. Bottom ribs up. Hold for eight, seven, six, five, four, three, two, and one hand down to the platform. Bend your knees untwist.

Both hands come down, reset rocket out, and we'll do the other side. So opposite elbow and forearm come down, fingertips point the direction you're about to turn, knees up. Push it out. Rotate toes point the direction you're facing. Now, again, you could either keep that top hand down or bring it behind your head.

Abs in. Hold this or give me a little pike up rotate look under your body, untwist open wide. Little pike up and open wide. Scoop and lift. And bring it back.

Let's do ten seconds. Full body activation here. Five seconds. Reach back out. Hold it there. Option to reach up to the ceiling finding that lift, hold it here for eight, seven, six, five, four, three, two, and one, top hand down, bend your knees turn back center.

Holding on for a moment, reset, and with control, step off to the side. Roll it up, roll it out. One more direction for the core here. You could stick with one yellow or join me on No Springs. That is up to you today.

To change your springs, glide your carriage out, lift the platform up, close the carriage, then take off your spring, then push it back out. Set the platform all the way on and snug it up against the bars. Okay. So now, come on only to your platform. So the black platform for me.

Bring yourself up facing toward your carriage, knees are together, feet are flat. Come down onto your elbows and tripod your fist. Send your tailbone under and press out. If your feet wanna come up into the footbar for stabilization, that's okay. Drop your body to one side, stacking your knees one on top of the other. Now, little scoop up, and down.

So this asks you to really connect into your obliques. And lift muscularly. Equal weight in both elbows, and you're flowing at your own pace on this. Little scoop lift. And right back out pace is not what we're after.

Or after that control, that connection. Just think about that bottom waistline, that oblique section of the core scooping up. On your next one, meet me all the way out there. Stay there, squaring off, hips are twisted, glide out a few inches, pull back into the core. Out a few inches back in. I want you to gaze.

Just past your fists here. So you're not looking down at the body. Ten seconds. Getting right into that upper body connection. On that next one, bring it in, hold it there. Bring your knees through center.

Drop them to the other side. We go right into it. Take a break if you need it. Otherwise, here we go. Pop it up, and down. So we're back into that scoop and little knee pike to plank ten seconds up. And down. Five seconds.

Hold it out on the next one. Stay there. Abzin. Saw forward. Saw back. Forward and back. It's so good for our bodies to work our core, work everything with different levels of resistance.

Each offers a different value. So here working with light or no strings, we really get that muscle memory connecting in. Shoulders back connect into the breath. Five more seconds. Three more seconds.

Bring it back. Hold, untwist your body and pike up to close the carriage. Walk up to your hands. Roll yourself up, open your chest, open your shoulders, and let's carefully come off to the side. So turning to one side, step one foot down, step the other foot down, and roll up. You are done with your platform.

So get rid of it. Set it down somewhere out of the way, where you're not gonna step on it or slip on it. Now closing the carriage, we go to two red springs. This is for like circles and frogs. So if you know for your body, you like a red and a blue or something different, do it. Let's bring the foot bar back up to the middle upright position, just so it's there.

It's ready for our next workout in the future. Grab your loops, preset them back onto your pegs, and grab your looped band. We finish how we started. So once you're there, lie down on your back. Once you're even, set that looped band down on your body just to hang out for a moment.

Reach back at both loops. Hook them around your feet. Now take your looped resistance band and hook it around the outside of your feet. Extend your legs out. Hip distance maybe even a little wider flex your feet, bend in and drive it out.

Bend in, and drive it out. We start with these parallel frogs. So often with like circles and frogs, we use a prop, but it's a ball or a circle something to connect into the midline. The adductors, the core. So changing it up and working out to find that connection helps to change the proprioception of it, the connection to the body. And again, never let your body start to plateau just by calling it in.

Really thinking about that movement. On your next one, hold it all the way out there for me. Point your toes. Now, this is mind body. Lift your legs up two inches separate them circle them down and around. Lift open down and around.

It's like a little half circle away from each other, up, around and down. Ten seconds. Five seconds. Lift up, open around and down, reverse it out around and up and down, out around and up and down. Double check you're not locking out your knees. Get that little softness behind the knee connection and give me ten seconds.

Maybe shake out your head and neck. Make sure you're breathing. Five seconds. Finish with your legs at 45. Flex your feet point your toes.

Flex and point after all that stabilizing work we did standing with the curtsy lunges. This is a nice flush of circulation. Big stretch out for the calves, the ankles, the feet. They worked hard for you today, finished with pointed toes, little pulses, out, out, out, out, tailbone down, abs are in and up, ten seconds, pulse, pulse, pulse. Five seconds.

Hold it there. Bend your knees all the way in. Take that looped band off. Drop it to the side and extend two straight legs up to the ceiling with a flex. Lengthen your tailbone forward, keep your hips down, then gently draw your straight legs in towards your face. Heels together toes apart, bend in, big frog stretch, hold that there, Option to open your legs out to the side, take that straddle stretch, a little softness of the knees, rock side to side, like a happy baby, massage out your back, your si joint.

Bring yourself back center, bend your knees all the way back in last big stretch, carefully unhook both feet close the carriage, set the loops back onto the pegs behind you, rock and roll your body all the way up, come seated, anchor your feet down on the floor, do a big shoulder roll, up back and down. And my friend, you are done with that workout. I hope you feel so good. That's such a unique prop. It's so great to add into your practice.

So thank you for joining me with it today, and I will see you for the next workout.