Okay, so today we're going to do a little interval training with the jump board. If you've not done jump board before, if you haven't had any experience with it, have a quick look at the jump board tutorial so that you can be sure that you're jumping safely. I'm starting with three red springs set up on the reform. We're going to do a little bit of light leg warm up and here we go. Lying down on our backs. The head rest is down, arms are straight, feet are placed on the top of the jumper. I have my arches on the jump board and the knees are in parallel for a pelvic girl. Breathing in and breathing out. We slide the spine up, reaching the knees out over the feet. Keep the arms straight, keep the shoulders down, pausing at the top to in here.
So we just were lightly pressed the spine back down into the reformer looking for the center of the spine, keeping the carriage still. It shouldn't be too hard with all those springs on Xcel to roll up, pressing down into the feet, activating through the arms.
Exhale until left. Feeling the length, the support, and extra to calm down.
Exhale as we slide the spine back into the middle and inhale as we go the other way. And exhale to come back. Trying to keep the arms absolutely stuff. So legs in a tabletop position. Inhaling and drying down through the ribs, connecting the ribs into the obliques, coming to center and inhaling and excelling to center
Exhale, curling to neutral and then into a chest left. Inhale into neutral and back. An exhale through neutral into spinal flection. Keeping the eyes just above the knees and inhale to come back and exhaling to lift up. I like this here. I liked the extra challenge that the extension of the thoracic spine allows.
I'm going to do two more. Excellent. To lift up, challenging the movement and inhale down.
Curl just a little bit higher.
The action of the moving leg is happening at the hip joint. There's not a lot of leg stuff at all happening and we're reaching and one more and reaching going right back to the first leg. Reach across towards the leg in the air lift, pushing your hands into that side to help you find a strong rotation. Don't just let that bottom leg be lazy, push it down and we switch little slow for that first one. Look for the nicest position that's available to you.
And we switch lifting across and across and across and across using the arms to make the exercise more detailed, more challenging. When we take the hands off and we look for that same challenge and back sale, and I feel that the legacy job's coming up to a tabletop position, reaching across, reaching across one more and then both legs up, taking the body over the top, allow the knees to bend in towards the chest, reach around to the backs of the legs and rock up sliding back down onto our backs, placing the feet down onto the jump board, lining up the body, arms down at our sides. Finding neutral spine, making sure that the rib cage is heavy, just gonna press the legs out. So here my three red springs, we're going to bend, just doing a little footwork. So I want us to, then the knees do not lift the heels. Just challenge our play with the edges of where the heels want to lift and then push into them to straight it and then pulling the body and with the backs of the legs and straight. So we get a little bit of a stretch here and we also get some nice feedback for our feet. Where do you feel more pressure on your feet? How can you, your feet, a lie and bend?
Can you feel equal movement on both feet or as one does one foot feel heavier than the other? If that's true, it's possible that we're putting more pressure on that foot. Then we need to and lift the heels and bend the knees, keeping the heel still. You'll come in further and reach. So I just want a little leg work before I go straight into jumping, continuing to warm up through the center of my body. Just two more times. Come in and say in as close as you can, but not allowing the feet to shift around. Had a great dia last one. So now what I'm going to do is bend in, drop the heels down in press outs.
We get that articulation of the foot lifting onto the toes, bend in, start to roll through the foot and drop the heels down. This is the action that you want and jumping, reaching down, drawing heels down and out. And one more lifting. So we allow, as we roll through the foot for a little bit of shock, absorbency to occur. Bend in the knees, keep the heels down, roll up onto the chosen, reach out, drop the heels downward. Just reversing. Bend, reach out and press. Drop the heels down, bend, reach out in press, bringing the heels together, toes apart, lifting the heels, bend the knees in and keeping the heel still.
For now we just squeeze working, rapping from the hips and press and bend and getting the knees to connect all the way together. Two more times, pulling in and pressing out, bending in and pressing at. I'm going to go through that articulation of the foot. So we bend, we press the heels all the way into the jump board to slide out to straighten, we'll lift the heels, bend, press the heels down into the jump board, pushing the carriage out and lift bend. Let me just want you to remember that this articulation of the foot when jumping is so important. Last one, reaching the hills down and out and then we'd bend the knees, keeping the heels down. Fight for that stretch. Rise onto the toes, stretch the legs out straight and drop the heels down. Bet Rolling through the foot, reaching out and straight. Drop the heels down and bet and again to them dropping the heels down and bend last one and coming all the way in.
Okay. Rolling to the side, helping ourselves that and an to a change. The Springs, I'm undergoing one red and one blue spring. Now two red springs is available too if
My feet are going to be just underneath me. I'm looking for alignment first and here we go. Bending the knees, finally heels, and then we start to articulate the feet. So we're going to jump point rural through the foot in heels.
The sense of being pulled from the center of the body. Squeeze from the hip as you jump. So it's not just quads and by the hip I mean, right where the hamstrings and the glutes meet. We're going to do two more and one I'm going to take my straps and put them on the ground because they make these little rattling noises that I don't love. So there's was that. Okay? I've gone into first position with my feet.
We're going through that same but the same idea. Squeeze the legs, point the feet, roll through them to land, lift up through the center of the body. Keep the arms straight, the center of the body active and work. It's a lot light, light landing on the feet. If your jump board, if your reformer is sliding around on the ground, that is not a good thing. You want the reformer to stay still the work to be light and easy, Huh? Not Easy but controlled control as the name of the game. We're going to do for three. We're going to next alternate those two positions.
So here we go. I jump and I land in parallel. Jump and alternate to first as I continue to move through that alternating pattern, focusing on rotating from the hip joints, reaching open. Feel the lightness in the land
Keep both hips level on the jump for straighten the knee all the way. We're going to do four more changing on the fourth. Here's three to switching legs in there and we're often running one pressing pelvis down, checking in with the center of the body, keeping the neck relaxed, keeping the Armstrong and straight breathing. Last four and a alternate. These in a minute. Starting Nabal flakes together and land.
We match the legs together in center when both knees bend at the same time. One on the jump board and one in the year. Reaching out, keeping the pelvis level, feeling the legs matched together in the center.
If that's where they are coming up onto our knees for some kneeling arm work. We take the straps, lining the body up, shoulders over pelvis, pelvis over knees feel the hamstrings and the abdominals working to help you maintain this position and keep the body still. The arms are straight at our sides. Lift the spine long hand. Exhale, press back as the arms press back the legs. Press forward as the arms reached down. The spine lifts up so there's lots of different oppositional patterns that we can focus on as we do this and forward and on and back and forward and down and back and forward working through the backs of the legs, working through the abdominals. I want to do that two more times.
Find control breathing. As we breathe out, we jump and open about as wide as the jump board. Okay.
One more time on each side and across and in bringing the feet parallel to one another in check. Bring the feet together, push out, align the legs, bend in, find the stretch. So we're going to go into an alternating movement. That one hip will lift will not come through center again until we get to the end. Here we go. Breathe in, prepare, jump off. Bring the leg position now to the right and to the left and to the right. So I am lifting the hip that I'm jumping away from. I am rolling through the footstep.
I am focusing on my hip action. Still reaching out, reaching out, reaching out my upper body, however, is staying nice and level right in the center. Ah, and, and trying to land evenly on both feet. That's not easy.
So my knees are right up against the shoulder blocks. I'm in a position myself so that my hands, my shoulders are slightly in front of my hands. From there, creating deep flection through the spine. And from that position we focus on deepening the flex chin of the spine is the knees reach underneath and release and deepening the flection of the spine as the knees reach underneath. So the challenge here in my mind is not to move with the legs, but to send the spine rounder and as the spine rounds and use respond by pulling under and then we don't lose the rounded position in the spine as we allow the knees to come away. Work deep
Abdominals are still working by legs, I mean hamstrings more than anything. Reaching up into the, or feeling the whole spine length of turning the hands towards the ceiling to draw them down and inhale, stretch up and exhale, open down and reaching. Let me just find a nice rhythm here. Using the breath, working with control. I'm going to do three more shoulders dropping as the arms reach and shoulders dropping as the arms reach and down. Last one. And to keep the arms up, bring the first fingers and thumbs together. Ben, the elbows right behind the head. Keep the head reaching back for the hands. Keep the pelvis pressing forward and take the arm straight up into the air and heel to bend. The elbows reach out wide and exhale to stretch.
So that's something I often think about that why that pull apart in the elbows and it's not really the elbows. That is the focus. It's the focus on keeping the back broad and open and as the arms reach into the air, shoulders pull down in opposition.
Nice little stretch for the toes here. Joy that I'm going to put my straps down and put a red spray on. So now I have a blue spring and a red spring attached to the reformer picking up the straps again, coming back onto the knees, sending the Elvis up behind the shoulders, slightly narrow a that. Let me say that differently in line with the shoulders, not inside of the shoulders are outside of the shoulders. From there the spine lifts and we take the arms out straight, finding the stretch to the front of the shoulders and we bet as we take the arms in and out the upper arm stay. Absolutely. Still the spine continues its lengthening upward feeling and we're work through the abdominals.
I still have one red and one loose spring on and allow my side the, I put my arm on my headrest and then I reached back and hold onto the, the hook that's behind me head is just going to rest on the arm from there, sliding the spine back. So we're in like a squat position with the hips behind the shoulders. The bottom length is going to rest on the reformer. The top leg is going to be our jumping way plan. Good commitment to the center of the body. Squeeze from the hip.
The opposite arm can just reach either into the shoulder block in front of your, onto the mat. And here we go. Jump and land. Nice and easy. So we push from the hip, feel the work resonating through the spine. Exhale, landing evenly on that heel. Last four, three, two and one. I'm going to rotate from my hip joint, bringing the knee up. So if that's not available to you without shifting the pelvis back, you should think about moving your foot forward a little bit. Inhaling, prepare, and then we would jump in. External rotation and land and reach.
Tracking the knee just over the big and second toes, letting the neck be relaxed, working through the hip, working through the foot. Last four, three, two and one. And with control, bringing the carriage in,
So you're turning the knee just in your mind as you jump off that foot. Again, tracking the knee last four, three, two and when we come all the way in
Just rest the hands slightly on the bar. That's not a bar to jump forward, but you get it. Push the hip forward as the knee reaches back. So just there should already be a stretch. It doesn't take much for me if you don't feel when yet. Start to go down, but don't lean forward to take the leg back. Ah, oh. Make the stretch less valuable. Let me just reach down and just easing our way down as a nigos further back and the spine goes, body goes further down.
Keep reaching up and forward through the spine and just breathing here. Did a lot of work through the front of the leg. Let's let it stretch.
Starting to take the Snead backwards without letting the spine be affected. Reaching down, pushing into the shoulder block, continuing to lower again. Don't lean forward to lower it. I mean try it if you want to, but I promise you that your stretch will go. I pretty much right away. All right, Chang. Also, don't arch the back to do this, but keep the back as long as possible.
Keep the abdominals working.
Inhale to open and exhale to sit up over both hips with a straight body and how's the reacher keeping the body law exhale as we spiral into the junk port. Inhale as we open and exhale as you come in. And just one more reaching out. Yeah, reaching around.
My other arm on the shoulder, black just in front of my knee and I'm going to pull myself into the opposite direction. Still working with one red spring here, turning around to the other side.
I'm just going to stick with this spring. I've got hands on the jump board bringing the pelvis forward so we want to again activate the hamstrings, activate the ABS. So as we come into that arch shape, there isn't any pressure on the lower back and then we're going to reach out through the arms keeping that spine held nice and still. As the spine comes in and up, we pressed down into the arms, up with the spine, bringing the character all the way into the stopper and reaching out, excelling now, feeling the shoulders dropped to allow the arms to float and we reach in pressing the pelvis forward, bringing the spine up like there's a brick walk rising straight up off that jump board and reaching out and putting the focus into the upper back, pressing back through the legs, lifting up through the spine, supporting with the abdominals all the way in and back and all the way hand and holding ourselves. Yeah, I lightly lift up onto the fingertips, reach the right arm up, bring the right arm back, reaching for the shorter block on that side. Bring the left arm back, spiraling up in, around, opening through the chest, lifting the left arm, lifting the right, placing both hands down onto the jump board. Pressing Ah, oh, lifting in an app.
The right arm falls in a windmill type action. We pull the chest up and forward. Press forward with the pelvis, open through the shoulders. Lift the right arm, lift the left arm, untuck the toes. Reach the hands for the top of the jump board and back onto your heels.
Stretch in the back. Taking a moment to relax. Let's try to gently ease your way back up into a sitting position, pulling backward into a rounded shape, away from the jump board, and then allow the hands to just slide down towards the legs and lift the body out. And that's it. You.