20-Min One Spring Reformer

Hello, everyone. Tracy Mallett here with Pilates anytime. Let's get down onto our reformer. We're gonna start with one red spring, and pretty much that's what we're gonna go with for the whole of the duration. Now a spring change, which we love.

We're gonna keep that headrest actually down for this. We're keeping that headrest down. And let's roll ourselves down. Place the head on the headrest. Here we go. Now just place your feet on the platform, heels, level with the sit bones, knees, level with the hips here. And all we're gonna do is a lovely pelvic tilt just to warm up and then back to neutral, exhale the wheel of the pelvis is turning, as the sit bones kind of go underneath the pelvis.

Now we're just gonna go into our bridge position. So we tilt the pelvis, lift all the way up. Those hamstrings go pink, yes, you can feel those hamstrings, and then we lower one vertebra down one by one. Let's try it again inhale, exhale, spina light circulation up to the top, and then we're gonna unwind from the upper middle lower spine. Let's do that again. Look to the sky one more time.

Curl up into your bridge. Hold it there. And then once again, breathing, lovely space between each of the vertebra as we roll down one by one. And let's place that free on the bar. And we're gonna reach back, find our loops, place our hands in the loops. Now press forwards to where you feel your arms connect to your back so you can feel that pressing forwards and then float the right knee up float the left knee up. So you're in that slight pelvic tilt there and just take the arms down.

So we're just gonna just start moving here and we start moving. We're gonna do about four more of these just to keep the pelvis stable, and then we're gonna move on to our little flow here today. Let's do a couple more. One more. Now from here, we're going to reach the legs out as the hands go into the center and then we come back. So we go reach, open, and back.

So all the time we're keeping our head down on the mat, I'm just gonna layer in the head in the next rep. Alrighty. So we go head lifts up, back into tabletop. Head lifts up, so you're reaching towards the pubic bone, separate, exhale reach, get lovely stretch, bring it back, couple more. And back last time. Hold it there.

Now we're gonna bring the legs together. The arms go wide, and then we go in. We go wide. There we go. So your arms and legs kind of go in in opposite directions, you're looking towards the bar, and we're breathing. As do a couple more, one more, and then bending the knees coming back down, but you're still active.

No resting. You're still active. From here, we're gonna reach the right leg out as the left leg comes forwards towards your chest, and then we go back again. And then if we fulfill up to it, of course, we can add our head. So it's going kind of like a single leg stretch here.

We're gonna layer on little bit more complexity. Let's do a couple more. We're gonna add a little pelvic tilt. You ready. One more. Now we go out, press the hands down, pelvic tilt, and then switch, arms go down, pelvic tilt, and then switch, arms go down, pelvic tilt, and then switch, arms go down, pelvic tilt, and then switch, bring your head down, come back into tabletop.

From here, we're going to do a little pelvic tilt, knees, arms stay still. And then what's gonna happen now, in our prep for our little rollover, but we're only gonna go up onto the shoulders, not onto the head. Okay? So from here, we're gonna keep those arms still. And continuing that pelvic tilt, your lower abs, pubic bone to belly button, keeping the arm strong. Last time, take the hands down.

Now a little pelvic tilt. Bring the arms back, keep the knees bent. Arms go down, little pelvic tilt. So you've got to really use that upper body to help get into that strong pelvic tilt. Ready?

Now we're gonna add a little extension. So we go here, extension, band it in, bring it back. So the arms go down, use your upper body strength, pelvic tilt, extension, ruin your back, it's kinda like rolling like a ball. Strite it again, so it's down, pelvic tilt, diagonally over your head, and I kept my knees bent then so you can feel it however you feel most comfortable. Let's do one more, and use the upper body strength, reach, and then bring it back. Now from here, bring your legs straight up We're gonna go into our rollover, use your upper body rollover, hold on to your pelvis here, and then we're gonna roll back again.

Take the arms. Scroll it again here. Roll up diagonally, grab hold of your pelvis, chair position the arms come back, one more knees over your hips, press the upper body down, lift reach. And then rolling back down again. Now we're gonna move on, take your right foot around the loop in steps there, your arches, and then reach the leg out.

From here, we're gonna have the other leg bent. We're gonna exhale pelvic tilt, and then rolling back down again. So it's exactly kinda like what we just did, but now we got that strap assisting us. But that's still gotta use that upper body to go diagonally over the head. And we were reaching for diagonally across over your head. There's that diagonal move.

And let's do one more, and then back. From here, just go into a little circle here, just to test that pelvic stability, and let's reverse it the opposite direction, keeping that pelvis as quiet as you can. It's gonna be a little bit of follow through there, but just try and keep it as quiet as you can, and let's do one more time. Hold it here, get into a little stretch, hold it, pull, walk your foot onto the bar, switch quickly, Other side, you'll loop around your arches, reach out, bring the other leg in. Use that upper body again, start to press down, and pelvic tilt.

Press back with a hamstring. So now it's your back body pulling your back. So I love this is incorporating your frontal body, your abs, but it's also incorporating your back body to come back down again. Ready. And down.

And again, long feet, press up. And down, just do a couple more. And last time, and then down, bring the leg vertical here, knee over hip, and let's circle away from the midline of the body. If you need to put that hand on the hip, just to give you a little bio feedback. Very helpful. Very small, not too big.

Now it's go the other direction. So it's all manageable. It's all attainable. We're learning to disassociate at the hip and keep everything else stable. So this is good stuff as we would say.

And from here, take that leg down, enjoy that stretch, grab hold of the rope, pull, little extra stretch here, awesome work. Now, pop your foot on the bar, take the strap away. Here we go. I can find it. There we go. And we're gonna turn to your side and lift yourself up. So now we're gonna stand up and move on to our second segment here.

So for this next section, you're gonna be home one red spring, the same as what we were, and we're gonna stand up. We're gonna do lunges around the world. I love this because we're gonna hit the angle of the legs, the booty at all different angles. I'm gonna keep it at red. It's a good resistance, not too challenging, but also not too easy too.

It's moderate. But let me tell you once you've gone through all these combinations, you'll definitely feel it. So I'll put your foot in the middle here of your bed. Your knees floating. Of course, you can put your hand forwards if you need to for stability.

I always like to put my hand there first just to get it. So this is your classic like scooter. From here, I'm just gonna keep my hands on the hips because this is our starter. The bodies hinged forwards from the hips. And of course for the whole of this duration, you can either have your hands on your hips or the hands behind your head. I'll let you choose.

I'm just gonna start here. And we're gonna go for about another four more, four, three, two, and one. From here, we turn around, legs, leg. We turn around and we're gonna be in external rotation here, toes are up, let's put the hands behind the head and we push out. So our goal is to try and get the heel. Hopefully, it's underneath my pubic bone, And you're in that external rotation.

This is a killer for the glutes in that external rotation. I always call this the bum lifter to make sure your booty is smiling. I know you're laughing at me now. There we go. Push out and in in that external rotation. Alright. Can we do four more? Absolutely.

Four three two and one more. Now we're gonna go parallel. We're gonna stay in this round the world here, but we're parallel. And I'm gonna scoot my foot a little bit over to join the other one because I need to make it a little bit more challenging. So if that leg is close towards the shoulder block and the other foot's gonna make a little bit more challenging.

Now push out and in. Nies are bent. You're in that little hip flexion here. And the arms are behind your head. I'm keeping it simple.

If you wanted to add rotation, absolutely you could, but I'm just keeping it simple for today. Let's do a couple more. One more. And then we bring it safely back to home. Carry on for the next leg. We take the leg forwards.

Toes are against the shoulder block, standing up nice and tall, bend the stabilizing knee and push forwards and back. You might need to adjust it a little bit to get. Remember, all of us are different heights, different lengths of lag. So bend your stabilizing lag and push forwards and back. So now we're gonna start working your quad here, your VMO, your vastus medialis right here. And if you really wanna be a superstar, We're gonna try.

We're gonna do one more, and we're gonna try and relevee superstar. Oh, dear. I hope there we go. I've got it. Showed us somewhat over your hips. And this is always a nice little option to test people's balance. Can we do about four more? Absolutely four three two, and one, come back up.

Turning around. Here I am. Bend the knee. So I'm gonna make sure knees underneath, We're gonna push out and in. Woohoo. This is definitely a lovely killer here. We're pushing out and in. I put my hand here because some of you're gonna need that support, but remember if you feel that you can pop your hand on your hip, absolutely.

I'm just gonna keep my hand here so you can follow me. Fush out and in. You go about four more. Four three two And one more, last but not least, we finish off the circle diagonally forwards, we're in our classic currency position. Push back and in, my toes, and I'm gonna place my hands behind the head because I can. It's like a little curtsy, like a little ballerina curtsy here. There we go, but I'm hinging forwards from the waist.

By the time we finish this, we'll definitely feel those legs. Four more. Four, three. Are we ready? Two. And one more. It's ready for the transition. We lift up. We place our hands on the bar.

Now, once you use your abs to transition into plank, transition plank. From here, we're gonna go into your up stretch, hips are back, back into your plank and bring the carriage forwards. So here's your up stretch, pike, rotation around your shoulder joint, bring the carriage forward. We exhale lift up, plank, bring it in a couple more, and up, plank, bring it in. One more. Remember you're rotating around your shoulder joint, bring that carriage in, hold it there, walk the opposite leg, so I've got my right legs moving to the other leg because I'm going across the carriage, bringing that leg down, bringing the carriage in, drop the knee down.

So it is a nice little transition there. Don't worry. You could come down and walk around. Let's bring that leg back. Who's ready for around the world? Knees bent. We're gonna put our hands on our hips, so we'll place that hand there first just to test the water.

I like to test the water. There you go. So get my foot in the right position. So your toes are curled underneath. Stabilizing knees bent, hinging from your hips, keeping it relatively simple here. It's all attainable work that we can feel and do with control and precision, but we're going a good workout at the same time.

That's what it's all about. Push and keep the pelvis as quiet as you can. Let's do a cup or more. We can do this. One more and bring that carriage in.

Let's go on our next journey. Return around. Trying to get the heel underneath the pubic bone as much as I can. Towers are lifted. Let's take our hands behind our head, and we're gonna push out and in.

Now the stabilizing leg can be bent. If you want, there's nothing wrong with that. If that feels more comfortable, your knee doesn't feel so good? Absolutely, or that length is fantastic too. Good. Push. Breathe. Feel that external rotation, the sit bones are drawing up like an elevator, and you're standing on that stabilizing leg, and we're pushing out with resistance.

That's the three more. Three. Two, and bring it in. We're gonna stay here. We're gonna go into parallel, but we're hinging from your hips back, hands back behind the head or on your hips.

I'm gonna just my foot a little bit further towards my stabilizing leg here by the shoulder blocks and we push out and in. Remember, don't be in a rush to move to that next movement. It's better you start in the correct position You start and you finish in the correct position. There we go. Push out and in hinge from your hips, take your hips back, and a little bit more power in those legs. I'm slowing myself down a little bit here.

Let's do four more, four in, three in, two in, one and in. Turn around. My next leg is right here. Alright. There we go. My legs feel work. That's for sure, bending that stabilizing knee, hands behind your head or on your hips, I'll let you decide and push forwards and back.

Now if you feel that that doesn't feel enough resistance, what you can do is move that leg a little bit further forwards, make it a little bit more challenging. So find where you feel comfortable and you can feel the resistance, push out and in. You should feel it in your quad. You're also gonna feel it in your glutes because your glute here on the stabilizing leg is stabilizing your whole body. You're supporting knees bent and we're pushing out with a quad.

So squeeze that leg at the top, squeeze it at full extension. Now, we're gonna go for a gold medal here. One more, we're gonna try and add a releve. Remember this one, so let's go up onto your toes and let's push. Gotta find your balance here.

It's all coming from your center. If your center is strong, the whole body is strong. I can't tell you that enough, and we focus. We want to elevate the stabilizing knees bent. Can we do four more XL?

Four power. Three, two, and one. Oh, I'm come down. Nice work. Turn it around. You're in the external rotation here.

Alright. Start to push that leg out and in. Out and in. I've got my toes turned up, and I'm just pushing And if I want, you can have your hands behind your head. The stabilizing leg can be extended or can be slightly bent. You find where you feel comfortable. I'm gonna be able to go into a full extension, so I'm staying there.

Your choice. Alright. Five more. Go. Five. Four. XL three. XL two. And exhale one. You've got one last round to go.

Hand on your bar. Kursey, find you in the ballerina here. There's my inner ballerina coming out. We're curtsying and we're pushing back in in. And see if we can hold our hands behind our head or place into prayer, whatever you feel comfortable.

I'm gonna carry on what we did the other side. Pitch that body slightly forwards and push that leg back in your curtsy. Glute max is working here as you push back. Five more. Five. XL four, XL three, XL two, and bring it in, lift ourselves up. Ready for a fantastic transition, put your hands down, hands wide. Now use your abs lift up, get into our plank, plank, There we go in our plank position.

We do our long stretch backwards and forwards. Everything is staying stable. We're just moving at the shoulder joint, We've got the laser beam reaching out to the crown of the head, and we do up about three more of these. Keep strong. The legs are strong. Arms are strong.

Breathe. Let's do one more, and then I want you to hold the plank, stern them over your bar, drop the knees down, lift yourself up, transition, back, and breathe. Awesome. Awesome. Roll yourself all the way up. And we're gonna stand off to the front.

We're gonna open into a little plie position here, drop the knees apart, hold on to that stretch and just shake from side to side. Yeah. You need a little work in those legs that round of the world. Around the world definitely is around the world. And then extend those legs, bring them forwards, toes pointing forwards, Roll yourself all the way up, bring the legs together. We're gonna finish off with a roll down.

Chinch your chest and roll down. Now we're here Think of your pelvis unwinding first, then the middle of your spine, there's your thoracic spine, and now it's your head is the last to uncurl. Breathe. Remember, everyone. I do this with you pretty much in real time. So when my heart rate is up, you can hear it. I'm just with you.

I'm working out with you. So I get it. All this workout today was all attainable with consistency to your practice, whether you are a teacher, whether you are just a fan, you have to have the discipline to be consistent with your practice, then you'll be able to get to all that fun stuff. But in the meantime, this is still fun and it's still challenging. Look forward to seeing you back here again. Bye everybody.