Precision Reformer

Hi. I'm Ashley, and today's intermediate reformer will be working a lot bilaterally to find the connection to the midline. I'm starting with one red spring, and the foot bar is down. We're coming around for a roll down. Standing right in front of the foot bar feet hip distance apart, bringing your arms up and look up, and then round forward to bring the hands to the front of the carriage. Push the carriage out as far as your hamstrings and back allow, and then round in feeling the abs lift to the ceiling and pushing out two more times.

So legs stay firm. Hips don't have to necessarily stay over the feet. They can go a little in front as you're finding this elongated spine, but resisting the spring as you come in to round the back. Roll up once the carriage is all the way home. This time, do try to keep your hips right over your feet instead of letting them go back and curl up all the way.

We're going into a kickstand roll down. So bringing the feet together, arms can come up just for that stretch to feel the midline of the body rounding forward. When your hands touch the frame, bring your right foot just back toes tapping the ground, push the carriage away, keeping the weight into the left leg, and then round and pull back in looking into the center, reaching away, lots of stability on that left standing leg. The right leg is just a little kickstand there, but it's all about this left leg, pressing away, elongating the spine, and then rounding and curling in when the carriage returns home. Shift the hands to the frame.

So they're on the non moving part. Lift your right leg up and rainbow swing it to outside your left leg. Lift and open. Again, lift and across the body, lift and open, pushing the shoulder blades apart to stabilize. One more, lift and open. Now taking the leg directly behind you, you're still working that left standing leg, open the hips, rotating externally through that left hip, and then internally rotating. So the leg that we're standing on is rotating as we move the opposite hip around it to feel that deep internal rotation and external rotation one more and open and then draw the hips back as you bring the right foot to meet the left.

Let's come up for air. Just letting the blood flow back and one more side. Rounding forward, bringing the hands to the frame. Left toes do a little kickstand. You're on that right leg.

If you need a little microbend, wherever you feel the most connected into that right glute hamstring. Press away, extending the spine, pushing through the arms, let the shoulders lift, and then round and look in and find that connection to the middle. Send it away. The left leg is just there for balance, but you're really working through that right standing leg one more time. Extend lengthen and round and in.

When the carriage is home, you're still on the right leg, hands shift to the frame for stability, push through the shoulders. Last leg lifts and rainbows over across the body and opens to back about the width of the reformer here. So just finding some range of motion through this whole hip socket. And then after the third one, keep the leg lifted, but we're gonna internally rotate on the standing side and externally rotate by moving the top hip we're working the rotation of the bottom leg while it's strong and stable standing. Shakes are okay.

And after your third one, bring both feet together, bend the knees, drop the chin, and roll back up to standing. We've organized our legs a little bit for footwork. So I'm lifting the foot bar back up, and I'm gonna add all springs. I like to do footwork on all the springs. If you like to have a couple less like three, four, do your footwork springs, and lying down to toes onto the foot bar.

Toast apart heels together. We're doing a toes plus tendon stretch combo. Press away to straight legs, keeping them straight lower the heels, lift the heels, and bend in. And 10 times, this is to lower, lift and in. A nice place to feel the connection to the midline from the squeeze of the heels together and feeling the legs work together because there'll be many moments where they're working separately to feel the difference from one side to the other. Rib cage heavy, hips heavy so the low abs can pull deep.

It's almost like you got a little buckle between your hip bones that you wanna pull in. And then get taller as your heels go under the footbar. Two more. Heels lower spine lengthens, and one down, lift and in, arches, feet together, knees together curling the feet around the foot bar, and pressing out and in, making sure the carriage comes all the way in each time. Two.

Nice pace. Three. Breathing into the side body. It's almost like your ribs are trying to expand outward towards your arms as you breathe in. I like to breathe in and feel the pressure against the shoulders as I'm trying to expand the rib cage. Two.

Last one, and heels. Flex feet, heels touch the foot bar, and pressing away and bend in. Two. 10 times three. Four. Getting the breath prepped the rib expansion prepped for our 100 coming up. Breeze hand out.

And four more toes flexed to the shins, three, low abs deepen as the hips stay heavy last one, and in. Coming up to change springs, I'm gonna do two red and a blue for the 100. I like a little heavier, but not all springs when the riots are in the loops are a little bit higher, leaving the foot bar up and lying back down a little space between me and the shoulder rest, grabbing my loops, curl in and extending out and breathing in and out. Let's flex the feet on the inhale and point on the exhale. Little double tendon stretch.

So here's our second tendon stretch. We already did it in our toes, and we can add it in here. As you point the toes, pull the low abs in and back deeper and reach the fist towards the edges of the footbar and exhale. And four, three, everything lengthens away to get longer and taller last one. And bend it in, lift the arms, lower the head.

I'm coming up to change spring to one reds because it'll go into the series of five here on the reformer. I like one red for a little tension, but not a crazy amount as I keep curled up. Single leg stretch. Arms are to the ceiling. Mees are into you.

Curl up and stretch the arms out and bring one knee in and change. Just keeping the arms connected to the mat so you feel that pressure to open the chest as you draw the knee into the chest for two. And one, knees come in. Arms lift. Little mini break before we go into double leg stretch.

Bring both arms down, curl in. As the legs extend out, the arms extend up breathing in, exhale everything comes back together. Inhale extend. Exhale close. Just three more lengthen.

Stay connected to the lats as the arms lift, then the lats push down and connect and wrap around to the abs. Last one, and hoo little rest. Hopefully, your abs are waking up now. Mine are certainly. Cissors. I like to keep the arms pressed down. Curl up, setting the legs to the ceiling.

One leg lowers and switch. Just a simple switch. We're not doing a pulse in, but we're finding this reach to the arms. Again, that lat to ab connection, lat to obliques, obliques, obliques, direct to subdomics, we're wrapping around the front of the body, breathing too. One legs together. Let's go right into lower lift down and up for five. Keep those fist into the mat four.

So you can keep your chest lifted. Of course, you can always lower your head. If you need to do the ab series with the head down, the legs just might not go as low. Last time, and bend the knees in. Little rest before we go into crisscross.

So the arms are gonna frame the legs. We're gonna keep the scissor legs for crisscross curling up arms to the ceiling, legs to the ceiling, as one leg goes down, the arms frame the opposite leg. Everything comes up to go to the opposite side, up across two. And two. We're going for a five.

Keep reaching up and around, really feeling that outside arm under the armpit. So my left armpit as my left leg is up, and my right as my right is up. One more time. Last full set, getting all the abdominals activated, and rest. Letting the knees just do a little side to side.

And we're coming into a single arm circle. So legs are in tabletop. I'm grabbing just the loop with my right hand. I'm still on a red spring. You may wanna go lower to a blue you're welcome to change, give it a little test, reaching straight down, and then circling around.

So the opposite arm is pressing into the mat. My legs are in a little tabletop with the heels pressed together. As I just work this right side, my abs are connected from that series of five. And I'm feeling how my body wants to compensate for this one arm holding the weight of the carriage. Now I'm gonna reverse open.

Reach to the hip and up through center, keeping the back anchored so the ribs don't pop off as you circle and breathing backwards into those ribs. After five, We'll go to the other side. Feed can rest on the footbar while you change loops. Holding on with the left hand, I like to make a fist. Table top legs.

And the arm reaches down so that weight feels right for you, continuing to the circles. If not, go a little lighter. So you can feel things kind of wanting to compensate and shift, and that's okay. We're giving our body a chance to find how to create that balance and connection. One side to the other.

At the top reverse, open, hug. Again, the lat hugs down the side of the body as everything else is working to stabilize. Left side's always harder for me. Because I'm right dominant. So, of course, the right's a little stronger. And that's something we'll really feel in this workout today is what's our stronger, more dominant side? Rest the feet and coming up to sit for rowing from the hips.

I'm staying on a red spring. We're gonna be doing rowing with both hands and then a single arm. So you may wanna adjust at that point. I'll talk you through. Holding onto your loops, legs extended long, sitting tall with the fist on the mat inhale.

Round as you push the fist towards the end of the carriage. Past the end of the carriage, lift your spine as you roll up. Circle the arms around as you keep the chest lifted. Again, inhale, exhale, push. Feel the abs punch back as the fists and toes punch forward. Roll up.

Circle the arms around as you stay lifted out of the low back. Round and curl. Finding the head on top of the ribs, on top of the hips, one more like that, exhale and reach, lengthen and roll up, lift up, circling around. I'm gonna keep the loop in my left hand, but it's just gonna go for a ride. The right hand is doing the work.

So exhale round and push, lengthen listing up out of that right side and circling around. Again, so if you need that left hand to go with you, you can let it have a little support, or you can go to a lighter blue spring. Two more on this side, trying to find balance and stability lengthening out of the low back. Keeping the lift of the spine and the openness through the chest as you circle. One more, diving the head towards the toes, lift and lengthen out of the spine, circle, and other side.

Dive reach. This right hand's just going for the ride. The left side's doing all the work. So it's gonna feel a little funnier, a little more pull because it's my not quite A strong side or man, not my dominant side, exhale. Two more like that. Lift.

So finding that forward fold like the top of your roll up abs punch back. Take the shoulder with you as you come all the way up and circle. One more exhale helps the abs pull back. Inhale helps the ribs stack circle, and rest. So hooking on to the loops, we're grabbing our long box.

One red spring is great. We can stay there. We're doing breaststroke, so long box up against the shoulder rest. And you might wanna pad just for stability in that, sliding. So lying on to your stomach, hips, and chest on the box, forehead hovering right over the foot bar and holding the foot bar.

Scholars draw down, spine lengthens hips, press heavy. The heels kick the seat two times. One, two, and push to straight. Bend in with resistance and kick, kick, stretch. Doing this three more times. Kick, kick, kick.

The kicks are not moving the carriage because you're anchored into those hips, pulling down through the shoulder blades, stretch it out, and kick, kick, lengthen One more time, synchronized arms and legs stretch. Stay here with the straight arms. Let's go into a swan. Eyes lift, chest lifts as much as the straight arms will allow, and then roll back down. Continuing into your second rep, arms stay straight, sternum reaches forward, eyes climb up the wall in front of you, and lower. Make this about the upper back.

So if tailbone is reaching to the heels, as the upper back bends, as the shoulder blades glide towards each other, and then away as you push back to overhead. Two. And lengthen one more. Lakes stretch one way. Chest pulls forward and up.

And pressing away, bend in all the way, and add a blue spring. So run a red and a blue, and you could do a red and a yellow if you like a little layer. We're going into a twist like you would do on the wound a chair, put up on here. So I'm sitting with my left hip right in the middle of the further edge towards the headrest of the box. Feed her into the headrest for a little support. I'm gonna twist and lean out. Last hand is wide on the foot bar, right hand wide where they just were, but now my spine is twisted.

My chest is gonna be on the box, and my legs are scissors split just like on the window chair. With my chest on the box, I'm pressing out. It's a little heavier than it was for our press and breath stroke. Let's do four of these just to prep our body and feel that left. I'm sorry. Right heel reaching back behind you. You can point or flex the feet, whatever helps you feel more connected, and that that right leg and right hand are pushing away from each other.

Now lift the ribs and do the same thing. So you're balanced on your hip, hands are holding the foot bar, and legs are split apart. You can kind of peek underneath and see, okay, there's my right heel. It's still back there behind me. And on the fourth one, here's our full twist swan.

So lift, it doesn't have to be big and push away. If the elbows bend, I'm not mad at that. Might need help to bend the spot a little bit more because we're in this giant twist. Right leg reaches looking forward for two and pressing away. One, reaching through that right heel, and hollow out the abs as you push out.

Bend the knees, bend the elbows to bring the carriage home. Use the hands to help you come up, and we'll go to the other side. So my right hip is on the pad with some space for my rib cage and spine, feed her into the headrest until I find that arm position. And then I'm gonna let my ribs be on the box while my legs extend out, pushing out with my chest on the box still just to find that rotation. Again, I can peek under oh, there's my left leg. Push it back.

So it's not flying out. It's just really stretching two legs apart too. And again, if this is too much weight to press, you can always go a little lighter. We're gonna stay up with the ribs now. So we're balancing on the hip as the legs stretch away and bend. Lots of overhead press.

And bend. Two more abs deepen as the left leg stretches back. The left hand presses into the foot bar harder. And stay on the fourth for that extension. Lift the eyes. Maybe bend the elbows.

It's gonna help the spine bend and reach. Just feel in control that this left leg is kicking back to send the whole body out. Two. And press abs deepen in the spiral of the spine and around it, reach away, bend the knees, bend the elbows to bring the carriage home. Use your hands to come up. And stepping off.

We're gonna take the box to the side of the reformer for a kneeling overhead press to continue working one side and then the other. You can keep the pad for a little extra padding in the knees, and I'm going to one red spring. Blue is also an option if this is all feeling a little heavy, but I think you guys can absolutely work up to that red. If it's not happening today. Next time. So I'm on all fours. Left hand, I like to really press the fingers into the box. The box is even with the carriage.

So that gives us a nice range of motion. And I'm just kicking the shins down to find balance. My right hand is on the shoulder rest, and I'm pushing out and in. This is where you determine if the weight is the right amount for you. That's two. I'm doing five of these.

Three. Nothing else moving. Four, push five. Now as my right arm extends out, because I feel stable, I'm gonna add the left leg extending. So we go out, bend in, and two, wrapping that left elbow into the midline, three. And four, like, to exhale on that push, five, bend in. Now we're gonna kinda look over that shoulder and see this leg in internal rotation. The left leg stretches out as the right arm stretches out, but comes in with a little lateral flexion.

A little x a lot of external rotation in the hip. Five of these. So this is three. Spine moves four, and five. Bring it down. Take a little moment to round. We're gonna take it to the other side.

So grabbing the box, nice knee bend, bringing it around, and give yourself a good squat to place the box back down, getting your pad where you need it for a little extra padding on the knees. The box is lined up with the edge of the carriage, Hands are on the front edge of the box, shins kicking down in the back, fingers curled over on the right side, and on the left. So you're not pushing from a broken wrist, but really using the fingers around the whole shoulder rest. Pushing away for five. And four. I always find that one side informs the other. Three. So my left side feels a little stronger doing this because the right already did it and made that connection for me.

For my brain. So now it's ready to go. We're adding the leg extension. Exhale push, opposite leg. Two. Exhale three. Nice and strong.

Four, what's moving and what's stabilizing five. When we're in, we're gonna lift that leg externally. Give it a little glance. That's our spinal lateral flexion and extend and bend. Two, and in.

Three, never think of an end, but think of that circular action, like a taffy machine push and pull one more stretch, and in bringing in the knee down. Take a moment to round your spine. Maybe a little cat cow here for a moment. And around. Alright. And we're taking our box. Away. So let me bring it to the back of the reformer.

But taking the pad to the headrest for long stretch, we need two red springs. So there's already one. I'm adding a second. Hands grab the foot bar. One foot steps into the headrest, other leg goes to meet it. Wrapping.

We've just done some bilateral stuff. Let's use the legs together pushing away. And coming back in. Think of the abs pulling up to the ceiling as the top of the head reaches over the foot bar, and then let's stretch the heels back towards the headrest. Heels push away, and can we keep that tendon stretch as you pull forward. So there's really a pull between the top of the head and the heels.

One more, organizing the body into this nice, strong plank, and then coming into elephant, hips up, heels down, head drops. Feel like you've got your weight split between your arms and your legs, round spine, like the top of the head and the tailbone are trying to come together. Push away. And pull the top of the head and tailbone together for five, round and curl, activating the inner thighs by hugging the feet towards each other on the mat. As if you could pull the shoulder rest to each other, two. One more and round.

So very different from our first roll down. We're not pushing from the arms as much here as the legs pulling in and the waist pulling up. Single arm. I'm gonna bring my right hand just slightly more towards center. And my left arm is just hanging out, going for a ride. Round the spine. So same thing.

Push and round in. The arms keeping weight, but it's stabilizing. The top of the head and the tailbone are still trying to come together. The weights trying to stay even in the legs as the arm stays stable for the whole shoulder girdle and staying in to switch. Left hand on, right arm's just going for a little ride, push through the legs, pull up through the waist.

Two, keeping those toes lifted the whole time if you can. Three Heels dig down so the abs can pull up four. One more and five. I know we've been upside down for a little while. We have one more. So I'm gonna keep it again a little bit, in you can adjust if you need more stability, wider or narrower. Everybody's body's different.

I'm reaching across. Maybe you can grab now this one's gonna be not just the legs, but I am gonna push with the arms a little, and then around and bring it in. Two, everything extends and round and bring it in. Three, a little extra push with the arm. Just adding it in with the legs. Four, then curling that spine.

Five. Now take a stretch. Pull, look under. Relax the head and neck. And we're switching sides. Left hand is on.

Firm grip through the fingers. Right arm reaches across. It can be wherever you need. If you can hold, great, push, and then round in. Press away through the heels, round in through the tailbone and top of the head.

We're in the spinal rotation, but strong activation to one more, and then while you're in, use that right arm to pull deeper into the spine twist. Both hands come on carefully kneel down. Let the blood come back down. For a stomach massage, we're gonna bring this pad forward and staying on two springs for some fun variations. So tailbone is far underneath you and his hips as close as they can be to the edge of the carriage, bringing the toes apart heels together and going into our round position. So I'm using the hands to really feel this up and over c shape of the spine.

You're rolling like a ball shape. Press out, reconnect to that. So we're not sinking back into it. We're not totally flat, but round and scoop tailbone is under. We just found a really deep top of the head to tailbone connection. We're using that here.

And on this third one, hold out for single leg. The right leg's gonna just go under the foot bar. I'm using this grip to help me be up and over as I bend in for three. Right hip plugs in or right leg, I should say plugs into the hip. Two. Can the low abs scoop more as I push away one and I'm switching sides?

And exhale press to plug the leg in, lifting out of the low back, even though it's in a round shape. And the next one we press out and stay out, Now the arms come back for flat back. Still a little curl in the tailbone as you bend in for three. Doing this on two springs, so it's really not about am I gonna shoot back and slide back, but about being able to use that lift and curl to lift out of the low back and create more length, taking the right leg off, going under, and press left leg is doing the work everything else is supporting the work to switch and press deep hip flexion on that right and push away finding as much symmetry as you stretch out. Both feet are back on the footbar reach up.

Bending in. Press out two times here, and then we're going for a twist. Breatheen exhale look behind you. Inhale reach forward, exhale lift out of the back. Inhale, exhale trying to push evenly through the feet.

One more each side. So you feel the hips anchored as you spiral the spine. One more, arms reaching away from each other all the way in when the carriage is home, lower the feet, And we're going into short spine massage. So the sticky can go away. Head rest is down, and we're lowering the foot bar.

Live flat on your back. Head into the headrest, which is down, grabbing your loops, and going into my favorite exercise, most people's favorite, and pressing out zipper the legs together. Let's feel both sides of the body, bending in, and rolling down. Two times keeping that nice compact shape. Lift the hips. Use all that length you found in your stomach massage to not collapse through the low back as the legs come up and over in the knees bend.

Same thing in first half, up and over hips lift. They stay lifted as you bend. Leave your feet as you start to roll down, feel that hamstring stretch, and then pull using the hamstrings to bring you back. Let's do one more like that, lengthen extend, lift hips are hovering, knees bend, and the spine rolls away from the top of the head and the toes. From here, you can just drop these off and leave them behind, lift the headrest.

For semi circle. So I'm gonna have the toes, fist distance apart on the footbar heels together, grabbing the shoulder rest, shimmy, or slide yourself out into this bridge. Weight spread across the shoulders into the hands and toes all the foot. Bring the carriage as far in as you can, then start to roll the spine down. If you can keep the heels lifted the whole time, great. Let the hips dip towards the springs. Try to feel the springs as you push halfway out.

Curle the tailbone, lift up, and then keeping the hips lifted as you come back in. Articulating upper back middle back, low back. Let that thoracic spine. Those ribs wrap around the carriage as you push out. Keep them there as you start to lift the hips all the way. Now the ribs lift, and coming up and in knees, reaching over the toes one more this direction, melting the spine down, dusting the springs, curl the tailbone up, and knees reach over as the hands stay pressing back.

The reverse. Hip stay up as you press all the way out. Roll down. Feel that spine, wrap around the edge of the carriage. Keep the hips low as long as possible. And then wheel up and forward.

Two more times. Press, carriage stay still as you lower, bend, start to tuck, curl, lift, continuing nice articulation of the spine. Hip step low. Size might be burning. That's okay. And when you get to the top and you're in, we're going for a little challenge here.

Stretch your right leg long. Keep the character still as you can. Open and close for three. Open and close for two. Open and close one.

Oh, bring it in, readjust regroup, recenter. And one more side, stretch the left leg open and close. Everything else stays strong and stable and connected, bring it in, and lift to slide yourself back. Take a moment. When you get your head back to the headrest to just settle the spine, big articulation, let the knees go a little one way, and the other way.

Before we come up, for kneeling chest expansion but with one leg at a time. One red spring, and let's have our loops onto the pegs to get situated. I'm putting the headrest down all the way. And coming back up, left toes are gonna curl around the edge of the carriage. Right foot's coming forward.

Ankle, heel can be against that shoulder rest on the opposite side. Grabbing your loops and come up to this kneeling position. So I'm really using these toes to connect into that left hamstring and draw into the midline. I'm on one red, so it's nice and light. So no sudden movements.

Push and forward. So everything drawing in and up, left glute doing a lot to stabilize, right hip drawing back and down. And on the next one, when you're back there, hold, let's add the head turn. If you feel safe, if you feel balanced, everything working together, bringing it forward, we're gonna change sides. So right toes are gonna now hook the back using the top of that foot for stability to connect to the hamstring, left heel is against the shoulder rest.

Using these toes to really feel all of that stability through the right side. Left leg is connected outside here, but I'm really hugging the legs together. Stable through the body as the arms press back. Opening the chest, as the arms move back, it's really about the collar bones widening. The shoulder blades coming towards each other.

Four times. And if you feel stable, if you're ready for that balance challenge, stay. Look one way. Look the other way. Get a little taller.

Back to center, bring it forward with control and holding on to the carriage or the shoulder rest to come out of it, drop the handles down, keep the head rest down, add a spring for stability, and we'll go into corkscrew. So two springs, just to keep the carriage from moving, head into the headrest holding your pegs and legs extend to the ceiling. Keeping the legs glued together, go to one side. Taking the legs to the right, make that left leg reach. Now both legs reach the right side reaches and back to center.

Sholders stay pulling down. Again, I've got my lats, helping my abs to anchor the upper body. To the right, forward ribs stay heavy, left, and center. Other side. Getting into all sides of the body. Let's do two more full sets, spiraling the spine.

Exhale up. Inhale. Write that exhale. One more full set. Sholders don't move.

Lots of work. It's like the shoulders are the top of the ocean. It's calm and underneath. A lot's going on. That's the legs.

Bended and give your legs a little hug. Deep breathe because next is some knees off. So we've got the two springs leaving them there. I'm on two red. Foot bars back up.

And let's bring the feet against the shoulder rest. Really curling those toes under. Arms are straight round spine eight times, lift the knees and push back and curl and curl and round. Again, you're looking into the center so you can really see that tailbone curling under you. Four, three, two, and in. Take a second. We're gonna come right back to that.

But we're gonna lift one leg and do a couple with one leg and then switch to the other side. Alright. Deep breathe, curl the tailbone, hover the knees, look in, lift the left leg, and then push and pull for five. And round four. And three. Two.

One, replace other side right away. If you can, curl. And two. Three, round, and five both legs on. And our reward for that is a little front split.

So standing here up on the carriage, carefully putting one foot against the shoulder rest, feel the heel into the headrest, keeping the weight forward, put your right foot up on the foot bar. Keep your hands and try to find this perpendicular to the floor, right thigh. Both legs press away And as you bend and think of that right hip reaching back, I really like to feel the toes, the metatarsal, the ball of the foot on the front. Keep the back leg reaching back, creating opposition. Two more times, lengthen, and bend can the right hip draw back, but the right knee stays forward.

One more. And again, just for a little balance challenge, firm everything up, and then just bringing the fingertips to the thigh, hold, bringing it down, lift the back heel, lower the knee, Let's do three here. Just getting a little deeper stretch and lift. So now that left quad really gets to stretch after all the work it did in our knee stretches. One more press and lift to switch sides.

Coming back to standing on the carriage. Right foot goes against the shoulder rest. Heel into the headrest, keeping the weight forward in the arms. Use the abs to pull that foot up and find that perpendicular left thigh, trying to keep it there as both legs stretch away, bend and pull the knee over the toes. Keep the right leg active as you pull the left hip back.

Two more times like that. And in organizing the hips, after all of this work from one side to the other, And when we're all the way in, lift the heel, lower the knee, get that heel connection to the shoulder rest, lift through the chest. Push both legs away. Keep that right heel kicking back. As you come forward, you're gonna feel that deep quad stretch on the right.

Hip flexor quad, hamstrings. Everything is active, and everything's been activated, lifting up. Feeling that nice glute supporting the quad stretch, hands stay on, bringing the foot down. I'm gonna add another spring. So I'm on three red.

Head rest is up And I'm going into some running. So lie down. Feel the body is nice and organized. We've got three springs on, so it's not crazy heavy, not crazy light and pedaling through. Feeling the heaviness of the ribs and the hips, the natural curve of the low back, letting that little breath of air happen in the low back, letting the neck be long, shoulders getting pressed down by the shoulder rests.

Breathen deep. And then both heels lift to come in. One moment of calves on the foot bar. Letting them roll. A little calf massage after all that.

And then drawing the knees into your chest. Thank you so much for joining me. I hope you feel great and activated, and I'll see you soon.