Long & Strong

Hi. I am Lara Hanland back on the universal reformer for a long strong athletic style class with you today. We'll be starting with our foot bar up, headrest up, legs can swing through to the edge. I have three red springs hooked on. Arms reach forward. Take a deep breath in to prepare.

Acts, I'll begin to round all the way back down onto your carriage. I'm gonna slide away. So we have a little bit of space between the shoulders and the blocks to begin, and then hug those knees all the way into the test, taking a deep breath to center mind and body, and exhale, feel the shoulders soften, the back soften a little further into the mat. We'll start with our little bit of abdominal work, vacation special, abdominal series of five today. So hands to the shins, forehead to the knees, curling up into a beautiful tight little ball, right hand stays by that right ankle, left leg will extend long hovering over the bar, left hand below the right knee.

Deep breathe in, curl up a little higher. Exhale as we switch legs, switching hands back to the right side inhale, back to the left on the exhale, taking our time here, moving with the breath and control, extending that leg reaching through the toes for four. For three belly button sinks a little deeper too. One more time. Each side hugging both knees all the way in, legs extend forward arms reach up and back, circle hug those knees and curl a little higher over the ribs inhale we lengthen. Excel pull the belly in circle and hug for three.

Axcel draw it in for two. And in once more, we lengthen and hug hands to the back of the legs reach the toes up. Starting with the left leg, upper right leg lowers to hover or tap that bar, scissor and switch, keeping our range in motion a little bit smaller, focusing on that low belly connection between the hips, beneath that waistband curling higher over the ribs, inhale switch. Exhale switch for four. Three, finding length through the front and the back of the legs all the way out through the toes one more time left and right both legs to the ceiling squeeze the inner thighs together, hands to the base of the neck and skull for support. Press those fingertips upward, curl higher over the ribs, begin to lower those legs. Once again, they hover or top the bar on the inhale, pull the belly increase with the hips to lift the legs up as you exhale. Option to always have a slightly bent knee here, legs could be parallel or turned out, focus on what feels best in your body today.

So we access that low abdominal connection, open up lengthen through the hips and thighs, sync abdominal deeper, maybe curl a little higher one more time legs lower, pull the belly and legs lift, bend the knees to tabletop, take a breath in, exhale lift and twist without moving those legs to the right, inhale center. Up and over to the left. Again, just like that inhaling, trying to keep the pelvis square. Maybe you choose to rest your feet on the bar here. Maybe you choose to add on for a little more challenge, left leg extends, opposite elbow to thigh back to center inhale, up and over, right toes over that foot bar inhale, keeping it slow and controlled, exhale lifting up and over those ribs as we blow the air out of the lungs one more time each side breathe in. Lift and twist chest and elbows stay open once more, up and over, coming back to center for one more breath at tabletop, lift the chest at center, sink the belly deeper in towards that mat, and then carefully lower feet to the footbar, head to the headrest, and palms the mat.

Now we'll slide back a little bit, making sure shoulders are against the blocks. Slide toes onto the bar and then turn out to your pilates stance first position. Heels are connected and lifted. We press all the way out as we breathe in. And exhale using those abdominals that should be nicely warmed up as we pull that carriage back.

And how we lengthen out, exhale to resistant return, feeling inner thighs, inner seams of those pants rotating upward, back of those legs wrapping. So we engage the back of the legs and seat in how to lengthen exhale to resist. Working within the turnout position that works best in your body, feeling or external rotators, feeling our glutes and hamstrings as we lengthen through the front of those legs, press, resist to return, inhaling out, exhale to pull the carriage in. Last two, pull the belly a little deeper and hit those ribs a little tighter. Come in halfway, we pulse out an inch in an inch back and resist working these pulses today to really wake up the back of the legs for four, and three, last two.

And one, press all the way out. Keep that turnout with control lower the heels a little bit underneath that bar, keeping those inner thighs connected, lift the heels, squeeze the seat, lift in the thighs, inhale heels lower, exhale zip up through the waist to lift. Inhalee lower, exhale to lift two more times, think of lengthening through the back of the legs, lifting and lengthening through the crown of the head once more heels lower, zip up through those inner thighs, all the way to the belly, he'll stay high. We bend the knees to come back in. Leggs will come back together and lower on to the bar or onto the ledge. Arms reach up on the inhale, exhale to around and roll up to a seat.

We're curling up to take a spring off. So I like to use three reds for my double leg work. Now we're gonna move into some single leg work. So I've taken a red off and I'm on two reds. Arms reach long, deep breath in.

Exhale to around and roll right back down onto the mat similar set up here. This time, the right foot on the heel will be on the bar parallel. And then I'm gonna extend my left leg underneath the bar. So it's low, meaning I'm working my core a little bit more. Pressing right heel forward into the bar as I lengthen my spine and leg long and then resist working from the back of that right glute and hamstring to pull back in. And he'll we stretch it out, exhale, think we're ribs knit together, working that low belly palvestine neutral.

Thinking about that seat belt right across my hipbones, keeping square. My heel is in line with my hip, in line with my knee, knee tracking over the middle toe. Really aware of our leg alignment here. Again, working back of that right glute. Press on out. Pull back in working both directions for a two and resist one more time all the way out about halfway in for our pulse. Out an inch in an inch back and resist.

Really flexing the right toes up pointing through the left toes for four and three. Last two. Last one, this time, press the right leg all the way straight. Imagine you're standing on that bar. Left leg draws into the chest and extends up to the ceiling. We take a breath in to prepare, and then circle the left leg across the body down over the footbar to the left and straight back up for our leg circles, inhale at the top, exhale to circle around keeping that seat belt tight, using that low belly for three, lengthening to left.

For two, keep stretching and lengthening through that right leg as well as the left around pulled at the top inhale, exhale reverse out down across, pull the belly and lengthen lift the toes a little higher for four. Sink down a little deeper for three. Really working from the low waistline too. One, why are we circle, lift and hold, flex and lengthen through that left heel, reach the left heel down onto the foot bar, make that connection, press into it in line with the hip, right leg, right toes reach under the bar. We crease at the hip to pull the carriage in from that left leg, making sure it's right in line with the hip, press on out, and then pull it back in.

And how we stretch, exhale, we resist. Left toes are flexing to the ceiling, gazes up at the ceiling, pressy long resisting to return. Using that breath, breathing with the spring for three, exhale, pull the belly in for two. One more all the way out. About halfway in for our pulse out and in and back and resist inhaling, exhaling ribs knit tighter, belly pulls deeper, focusing right where that left sit bone butt cheek are for three.

And two. And one lengthen left leg long, right knee in, and up, inhale, prepare, exhale leg circles across down out, hold at the top, across down and around. Keep pressing into the palm, square chest, square hips for two. And one, hold on that inhale reverse on the exhale out down and around, keeping the hips stable, keeping the carriage stable. For three, lengthen it up for two.

One more. Hold at the top flex up through the right heel, lowering it down to meet the left heels on the bar toes to the ceiling, bend those knees to come on in. We'll point through the toes, do a little more single leg work starting with the right ball of the foot now on the bar and the left leg just up to tabletop. Zip up through the waist, lengthen through that right thigh as we press all the way out. And return all the way in starting with our full presses here, finding that beautiful long length, or just long leg line. Hips are square. A little more challenging when we're on one leg to not lift or shift the hips or pelvis.

It takes that low transverse abdominal, connection, and awareness, really lifting in the right knee and thigh without lifting the hip, all the way out, resist all the way in long through the crown of the head, long through those arms, always thinking about the whole body here. One more pressing out. Half way in again, we pulse out an inch in an inch back and resist. Really great for our right ankle stability, keeping that high heel relevant position back and in for two. And one, press on out. Again, extending left leg up will take a flex of both heels, deep breath, and pull the belly in length through those size points.

And he'll reach through the heels. Acts, he'll press and reach through the toes for a three and up for two and point one more time. Nice foot articulation. Point to hold slowly bend both knees in, left toes onto the bar right leg, right up to tabletop, left leg long on the inhale, resist a return as we exhale, press and resist. Seat belt across those hip bones is tight, abdominals working just as much as the legs here use that breath, inhale out, exhale in. Can we keep our left heel high? Knee tracking in line with the hip right over that middle toe, full press, and resist.

Never making our leg and footwork punchy really working both directions for two. One more all the way out halfway in for our pulse, back and in, out, and resist pulsing a little quicker, waking up that left glute and hamstring for four. And three, last two. And one, both legs fully extend, the left leg long, right leg high. Think of a beautiful letter l with the legs, flex out through the heels and point out and away through the toes. Inhale, we flex.

Can we keep squeezing glutes together, inner thighs together, even though they're not touching here, still finding that connection in the midline of the body for two. One more. Reach the heels. Point up through the toes and with control, bend both knees to come on in. From there, pulling both knees into the chest for a moment, feeling the hips square off, the shoulders soften, take a breath in, exhale, let it go. We'll lower both feet back down onto the bar.

Reach those arms up to the ceiling, taking a breath in. X. I'll pull that belly in to curl back up to the tips of the shoulder blades. Finding that beautiful crunch here focusing on our neutral pelvic position. Again, head lowers down arms up inhale curling up over the ribs, things sit bones tailbone, keep reaching long under the bar often. I see the pelvic one pelvis wants to tuck here and we grew up here instead, can we reach the sit bones longer? Pull the belly deeper. Two more simple crunches, inhale back.

Curl a little higher up over the ribs. One more time, inhale back. Exale curling up holding this high crunch right leg up to tabletop, left leg up to meet it. We're gonna breathe in twos for our many hundreds. And hale and exhale.

No added weight here, working the breath, working the belly, legs can stay hip distance apart. Maybe they squeeze together for that adduction for four. Crawl higher three. Pull the belly deeper too. One more breath.

Hold in here. Breathe, then exhale lower hands and head back down and feet back onto the foot bar. We'll stay on the arches, but again, feet will be about hip distance apart to begin. Reach back lower your headrest. And then his pressing palm's head, feet all down into the bar, into the mat, take a breath, and begin to pull that same low belly connection down so much that we purposely curl our pelvis, feel the difference there. From there, take another breath and to hold, and then scoop from the low belly start to wake up the back of the glutes using them to lift the hips all the way up into our bridge pelvic press position.

Keep feet wrapping over the bar, palms pressing into the mat, beautiful open and shoulders. Take a breath where you are. Excellent, we roll back down to that purposeful pelvic tuck. We knit the ribs together. The back of the ribs connect to the mat. The middle of the waistline connects to the mat.

Your squeezing your sit bones butt cheeks together, feel the legs working, the low belly working, hold this hover, take another breath in, exhale, belly pulls down, curl back up. Can you keep this carriage really still and stable? Finding a long line through knees, through hips to shoulders, deep breath in. Exhale rolling back down one more time to find our hover. Can we cinch the ribs tighter, pull the belly deeper, find it fight for it, inhale, exhale scoop and curl right back up.

Feet pressing into the bar, palms into the mat. This time, we add a little movement, lengthen the legs long. XL squeeze right underneath the seat, pubic bone, hip bones keep lifting up. Belly keeps pulling down. Press on out on the inhale.

Pull the carriage in, squeeze underneath the glutes as you exhale for three gazes up, chin lifted away from the chest, pull that carriage right back in for two. And then one more time inhale out. Exhaling back in. Option to always stay with both feet on, adding on right foot stays where it is, left leg to tabletop, left toes high to the sky. We flex to lower left leg forward.

Point and kick left leg up, keep that carriage still unstable for four, press into the palms, pull the belly down for three, lengthen to left. For two, keeping those hips really square here working right, glute one more time, leg lowers. Leg lifts, boost those hips up one inch higher. Place that left foot gently onto the bar with control, fire up. That left glute squeeze underneath your seat, right leg draws in and extends high flex to lower on the inhale point and kick up as you exhale gazes up, chin is lifted, palms pressing down for a three, lengthen and lift for two. One more time. It doesn't have to be a huge range of motion. Hold it here. Can we boost a little higher with control right foot back onto the bar, lift the hips up, make sure that carriages still in, deep breath in, exhale to roll down.

Think of melting your spine along the mat, bone by bone, upper back, middle back, we find our little tuck and hover before releasing everything at the bottom. Once your pelvis is really released and heavy, feel how good that feels. Maybe give it a little shake side to side. We wanna focus on keeping that scoot a little bit away from your shoulder blocks, reach back for your handles, pull your knees into your chest, pull your elbows into your waist. We curl back up into our little ball.

Now as we've done arms and legs long, we reach tailbone, sit bones long, we have our full hundreds breathing and fives. Into three, four, five, out to three, four, five. You use the breath. Enhale. As you exhale peek down, watch that belly pull deeper to the floor, lengthening through fingers and toes. Maybe curling a little higher over the rib cage, inhale, as you exhale corset tightens around the waist.

Maybe legs a little lower towards that foot bar for four. And out. Three and exhale. Last two and exhale out. One more deep breath. And and exhale out to three, four, five, stay hold and reach with control.

Use the belly to pull the knees in, pull the elbows in, and release everything back. From their straps over the pegs, feet underneath the bar to the ledge, arms reach to the ceiling for a breath in, and exhale to roll all the way back up. From here, we'll change our springs and lower our foot bar. I am going to change to one red. We're gonna move to the back for a little core work, diamond roll black back, one of Ron Fletcher's specials, and then also a little bit of rowing. So do what you need with your springs. Again, I'm on one red and my foot bar is down.

My headrest is still down, and I'm spinning on around to create that beautiful diamond shape with my heels at the edge of the headrest. My butt is pretty close to these shoulder blocks. And then I'll reach forward and take my straps just above the hardware. Now from here, I'm going to start in a rounded contracted shape. So I have that c curve shape from my tail out through the crown of my head by pulling back across my waist line and then opening across my shoulder blades. Take a breath in to prepare, exhale to round and contract back down, always working on our spinal articulation and core strength here, finding a hovered, the tips of the shoulder blades, feeling a length through the sit bones and the tailbone, deep breath in.

Accelling pubic bone to sacrum naval to spine ribs knit together, really initiating that roll up from deep into the pelvic floor, staying contracted, breathe into the back, exhale to roll on down. Taking our time here, moving with control, inhale, exhale belly pulls back to curl back up. Keep that round contraction, inhale. Exhale. We roll to the tips of the shoulder blades to hover. From here, take another breath where you are.

Pull the belly down, start to float this diamond shape up. And he'll heels lower back down to hover or tap the headrest, exhale heels and diamond lift, inhale to lower arms stay long, right in line with those shoulders so the arms aren't lifting or lowering. Or simply creasing at the hips using the low belly to lift and lower the legs last two last one. And, hold it here. See if you can curl an inch higher, take a breath in. Keep that gaze through the diamond with control, exhale, lower the heels all the way back down.

This time as we breathe in, we'll find length through the spine crown of the head reaching to the springs to the foot bar, maybe even a little hyper extension, open up through the neck. And as you exhale roll all the way back up, we find our c curve shoulders over the hips, breathing, and again, rounding and rolling back down to the tips of the shoulder blades. Once we arrive inhale to prepare, This time, legs, and body lift rounded spine, diamond shaped legs. Find your alignment, hold at deep breath, and exhale lower to hover. This time we inhale to lift, we're right back up.

Exhale lower to hover heels and shoulder blades, can you still roll with control through those sticky spots in the back through the middle of that waistline for two staying rounded, I think forehead reaching between those knees. One more time, curling contract, lower heels all the way down, pull back in the waist, lower the head, long, or all the way back, feeling expansion, inhale. Exhale round and contract up, forehead to the knees, belly back towards the spine once more inhale, exhale, we lower to the tips of the shoulder blades. We go right into where we just left off, inhale to lift around it. Exhale to lengthen the spine and the legs full teaser with a flat back, round back into your diamond, lower to hover heels and shoulder blades.

Inhale, we lift around it. XL, we lengthen beautiful spine and legs. Inhale to round. Really resist each movement here. Every part working, curl. Heal bones squeezing together.

I'm squeezing my inner thighs together. Resist a bend. Work your legs. Work your low belly. Lower. Body should be shaking. I feel mine one more time, curl it in length and hold.

Can you lift the chest, lift the heart deep breath and pull that belly in to round and contract, find the contraction, keep the contraction as you lower all the way down until that last moment, we lengthen it out inhale and curl all the way up on the exhale. Finally, we find a tall spine here releasing those straps and then holding on to our handles. Step those feet out nice and wide here. Now we have a nice strong straddle knees in line with the middle toes so we're not hurting our ankle alignment. Arms, stay long, shoulders, stay down. Palms facing up to start here.

Just let those straps be released and heavy into your palms. So squeeze into your glutes, hover those hips an inch or two from the front former. We lift an inch in here. We lower an inch axion. I'm thinking about my posture. My shoulders are pulling down.

My heart is lifted. Palms are lifted. Chinn is lifted. Little pulse up an inch. And down an inch doesn't have to be huge movement.

I'm keeping my tailbone tucked. My belly zipped up for three. For two. For one. Hold that hover and then release all the way back down. Adjust what you need, walk your hands a little higher.

We're gonna use our arms this time, but don't overwork them. Still initiate from the glutes. Press into your heels. Squeeze the seat. Hover the hips.

Hold this low grand plie. I bend your elbows in tight to your ribs, resist to return the arms straight. Nothing else should move. Pull elbows in tight, inhale. Pull the belly back as the arms extend along on the exhale, pulling elbows in towards the waistline, my spine should still be long.

Chest is still lifted. Squeeze underneath your glutes. Squeeze between those shoulder blades. Two more times, elbows bend all the way back, abs, pull back ribs, and it tightens those arms extend. Once more, we're gonna hold those elbows in.

Back to our pulse, lower an inch, lift an inch, pelvis, sit bones hovering off the carriage. The carriage should be remaining really nice and still, elbows remaining tight to the waistline for a four. And three, keep breathing, two, and one, lower to hover, extend those arms, and lower the hips all the way down with control. Try not to plop. Release the carriage all the way back to the stopper, swing those legs back on, and then we'll extend them straight. So, Moie, those hips on back, legs can be together or crossed one over the other here.

We're gonna move into our rowing. So holding on tight to your handles or your straps, fist to fist, starting with a tall spine, pull those fist into your heart elbows are lifted, take a deep breath in, exhale round and contract. I hate to say it's like you got punched in the gut. Pull the waistline back. We should be nice and controlled and warm through our core. Open those arms.

Think of your hug a tree arms. Flip your palms back. Press the palms back to initiate. Pull the belly back. Then dive the crown of the head forward to your knees, hands to the low back.

One hand clasp over the other, reach your fingertips back. Your palms up with control. Try not to slingshot this movement, big circle of those arms all the way over towards your legs. Gorgeous full body stretchier fist to fist thing of sliding them along your shins, past your knees, past your thighs to your belly, our spine stays around, and we take it on back. Open, flip, inhale exhale dive over. Inhale palms reach up and back, squeeze between the shoulder blades still connected in the core.

Beautiful control into our forward stretch two more times, inhaling, exhaling. Switch around. Dive it over. Like, you're diving through the space. Clasp those hands reach out and up. Control all the way over.

Beautiful stretch across the back and shoulder blades last time. Pull the belly a little deeper around a little lower, inhaling, exhale palms press back, forehead dives to the knees, reach back a little longer and higher through the arms. Keep open through the chest as you fly around. And this time fully release over those legs. Take a breath here, point flex your feet, shake that head, yes, and no, inhale, and exhale.

We'll hook our straps back over the pegs, roll all the way up, and then spin on around for a little more arm work. I'm gonna stay on one red for some chest expansion. Know that you are more than welcome to go a little lighter. Maybe a little heavier here. Starting by placing my hips back onto my heels, toes flex under. My hands will reach back for my straps or handles here, palms facing upward, and arms carefully pulling into my hips. I keep that parenthesis shape in my elbows.

I squeeze my glutes forward and up as I reach my arms forward and up. Really important that we have control from the core and the seat here so we don't fly forward or back, and then I'm gonna reverse that lowering the arms to the hip bones and the sit bones towards the heels. Inhale as we reach forward and up. Exhale to resist squeezing from the seat deepening through the waist, keeping this beautiful long length through the spine. Scoop to reach forward and up.

Pull the belly and resist to lower back down. One more time, lifting all the way up, hips will stay lifted, and the arms will lower back down. Moving from those arms, reaching forward. Resisting to lower with control. Three more times to scoop and lift, resist pulling the belly in, keep squeezing glutes forward and together, really strong stable lower half, adding a circle forward, open, resist back to the hips for three, around down and together for two, circling with control one smart reach. And around hold at the hips, reverse the circle, around and forward, resisting to lower back down, always keeping those shoulder blades down away from the ears, fingertips in our peripheral, peripheral vision for two.

Belly button keeps pulling back and in one more time around, bring the arms in, and then lower those hips back down. From here, straps can come back. I'm going to adjust my spring to a little bit lighter since we'll be working with one arm. So I'm choosing to go with one blue. You again could do maybe a yellow, maybe if you're super strong here and you wanna use a red, you're more than welcome to do so.

This time, my thumb will be in my loop with my palm facing down in four fingers out. I'm gonna have that mirrored on my other arm, even though just one hand is in the spring. And then I'm lifting my hips back up to where I left off. Now pull that belly in. Little tuck of the tail. Again, really working on stabilizing my lower body. So I don't go face first into these springs.

Reach both arms forward. Take a deep breath in. Now my right elbow, the hand and the strap will bend back as I twist towards it, look towards it without twisting my lower body. I right glute squeezing forward. My right hip bone stays pointing forward, so I don't adjust my pelvis.

Reach back nice and long as you breathe in, exhale to twist from your thoracic spine, middle of that back, rotating opening through the shoulders, inhale to lengthen forward. Think palm stay facing down in line with those shoulders. We reach a little longer twisting back a little further once more reach, exhale to rotate. Come all the way back forward long. And then slowly bend both elbows back in and lower both hips back down.

Right strap comes back down. We have our second side. Left thumb in, think thumbs by our ribs, little wings here, pelvis slifts, glute squeeze, arms reach together, inhaling to prepare, exhale, we twist to the left, gazing back at that left elbow squeezing that left glute forward, reaching back forward. Acceiling to rotate pulling back in that left oblique and inhale to lengthen long, exhale to twist, shoulder blades pulling down away from the ears, working rotation of the spine, pelvic stability for three, reach a little longer, exhale twist for two, and lengthen one more time. We twist to the left, reach forward to the foot bar, slowly bend those elbows back in, lower those hips back down, and then place that strap back over its peg.

Give your arms a little circle, shoulders a little circle, whatever you need here. And then I'm gonna hook my red back on So I have one red, one blue, and lift my foot bar back up. We'll be moving into some long stretch or long stretch series. So bring that headrest back up as well. Like to have it at its middle height.

Now I'll take a moment to stand up on my carriage for a moment, allowing my hands to come down to the mat, my knees to soften, just feeling my feet here heavy, my head hanging heavy, taking a breath and letting the spine, the body soften over the legs. These bent or as straight as your body allows. From here, carefully walk those hands back forward onto the foot bar and step one and then the other foot back into the crease of the headrest. Squeeze your inner thighs ankles heels together. Keep pressing your heels back into the headrest as you roll through your spine articulating to find a long plank line without moving the carriage.

Take a breath in, pull your belly in to lift the hips back up. Can you do this without moving the carriage? Make sure you can before moving on. Maybe you need to adjust your weight. Deep breathe in, find the length, exhale, pull your abs up and in to lift your hips back up. Great exercise on the floor as well.

One last time, inhale. Exhale to stay. Keep that long plank line this time we press the carriage out and pull the carriage in. Heels keep pressing back to the headrest, inner thighs glutes squeezing together, shoulder shifting forward over the wrists, as you reach the crown of the head forward towards whatever wall, whatever's in front of you, lengthening long through the spine, a little tuck of the tail, lift in the waist, lift in the heart for three, pulling the carriage in, pulling those shoulders away from the ears for two. Really feel that core connect one more time using the back and the arms, zipping all the way up through the waist.

Hold that carriage still with control, lower your knees to the mat. Step those feet back against their blocks. Keep pressing palms forward and then press your pelvis forward. Now think of pressing the palms down. Open through the chest and the heart. We move into our down stretch.

Inhale to press down and back. Three breaths, squeezing glutes forward for three. Exhale for two, exhale for one, three full exhales to really empty the air out of the lungs, inhale lengthen out. Exhale, you have three. Can you squeeze the glutes tighter to pull that belly up a little higher.

One lift through the heart. Three more times. Inhale, press out. Exhale squeezing underneath the seat, pressing pubic bone, hip bones towards the bar, lifting all the way up and out through the heart. Inhale. And exhale, I like to extend my fingertips. If I don't feel like I'm gonna slip here, it just extends that energy in the body once more. Open through the back and the chest, exhale squeezing underneath the seat, lifting all the way up and in.

Now from here rounded through the spine, again, palms securely on the bar, toes pressed down, belly lifts up to pike the hips up. Adjust the feet if you need, toes still down, heels are lifted against the blocks. We have our up stretch press on out, keep it flowing, inhale, exhale pull the carriage all the way into the stopper, pull that belly all the way up and then to lift the hips. Inhale, we lengthen out, exhale pull that carriage in keeping the head heavy spine rounded for three. Moving with flow and control for two.

One more time. Link them. And am from there carefully, step those feet down once again, allow the chest to hang heavy, give it a little shake bending those knees if you need. While I'm down here, I'm gonna take that blue spring off, be on one red, moving into some elephant, some single legged work. Make sure you feel like you are stable. Secure with your hands.

We'll step those feet back up against the shoulder blocks on that high heel releve position. Just doing a couple with both feet down to feel the difference in the lighter weight. I think biceps frame the ears. Belly is lifted slightly curved shape of that low back. Inhale pressing out just a few inches.

Pull your abs up to pull the carriage in. Do that once more inhale press out. Make sure you feel stable here. Same thing on one leg. Right leg stays down.

Left leg extends. My hips are square, so my left leg should be about parallel to the floor. And he'll press the carriage out, exhale, lift the belly up to pull back into the stopper three more times, lift to pull it in. I'm really lengthening through that right knee and thigh. Inhale out, exhale up and in one more time out. And in this time, press back.

Think of your up stretch, lower the pelvis, left leg hovering over that block. Pull the carriage in, stay in your plank. Press on out. Three legged plank, meaning two arms, one leg, inhale to press. Can you keep your pelvis and hips square zip up through that waist for two? Pull it in one more time on out and in.

Place your left foot against the block, lift your hips up, reconnect the carriage in the stopper, belly is lifted, left toes stay down, right leg extends back. We press out, inhale, pull up in the thigh, pull up in your waist, inhale out, exhaling in for two. One more. This time we press out, we lower the hips, long plank line, pull up in the waist, pull that carriage in. Option to always rest that right foot down.

If you need a little more support, main goal, hips, shoulders stay square, core stays connected, spine is long for two. One more time inhale and exhale. This time, step the right foot flat. The left foot flat. And take that forward stretch.

Hands to the mat, knees softly bend, breathe in. Lakes extend a little longer. Chest over those thighs. Two more times, opening up through the back of the legs. Lengthening out a little longer once more we inhale, and we exhale.

From here, bend those knees on down. Take a moment to roll up through your fine. Bone by bone. Being very aware that we're on a light spring, I'm gonna stay on one red and then turn my body around as I move into tendon stretch. So, again, be cautious. You don't go flying off your equipment here.

Roll on back down, step those feet back towards the edge, heels are pressing down for that beautiful tendon stretch, the feel good part of the exercise. Palms come back onto the bar. Now my arms are long, so my elbows are a little bit bent. The goal is to keep that forehead as close to the knees as you can. From there, you say a little prayer. You press that carriage out.

Stay in that forward fold. Pull your belly up. Press the palms down. Fold back in half. And here we lengthen out.

Trying to clear the bar with the hips, exhale, lift the belly up to pull the carriage in. Two more here, and I'll take it down. Exhale to lift up. Once more. Elbows keep pointing back, protect your ankle, your knee, your shoulder, your wrist alignment, all of it. Take a second here. Hands come down.

Maybe a little squat, wipe the sweat off those hands. We're gonna go into one leg. So do what you need. I'm gonna again say a little prayer and see how it goes for me. Wipe those hands off. Left hand will come between my legs.

My left leg is gonna float to the side, pointed flexed, listen to your body. We're gonna do to each side. Inhale, press out. Pull the belly in. Pull the carriage in. Ain't that stopper once more inhale out, exhale lift up, up, up, up, up, from there. Left leg comes behind. Get that weight on to your right toes.

Walk your hands out. Be careful. Hands come onto the blocks. My left toe presses into the bar, and I press the carriage out, then I shoot my right leg back. Three legged plank, palms are down, left toes are down. We have our balance control.

Right leg lifts as we press the carriage away. Lower the leg in line with the others, your hands come back in. We're staying on one leg for a three. Pull the belly in, pull the carriage and squeeze the seat for two. One more time, press it out.

Pull it in with control, right foot back onto the mat. Bend that left knee, be aware of your dismounts here, both feet down. Again, take a moment, a little squat, let the burrow head rush to your head, wipe those hands off. We're gonna do it all for our second side. We got this. Walk those feet back to the edge. Walk your hands back to the bar.

Should feel like a really nice forward stretch here. Love that for the hamstrings. Right hand threads inside. Right leg, try and get those thumbs forward, shoots to the side. We go for it. We press out on the inhale.

Pull the belly up. Press the bar down on the exhale. How close can we get that forehead to the knee? Lift up and hold from there. Right leg extends back, carefully walk those hands back to the mat, weight into those left toes, hands again onto the shoulder blocks, right toes to the bar, press the carriage out shoulders over the wrists, left leg extends long, pointing through those toes, lift the leg up, press the bar, the carriage away, pull the belly in, lower the leg, bring those hands back underneath you, inhale take it out, exhale bring it in two more times. Long strong body here.

Last one, press pull it in, left foot down, bend the right knee, both feet down. We made it back down with control, bend your knees and lower all the way on to your carriage. Now, we're gonna take a second, a little breather to lengthen our straps before we move into some long spine massage, long spine stretch. So enjoy this moment, unhook your straps, lengthen them. Maybe it's an extension strap depending on your machine here. We're gonna stretch these babies a little longer. Alright. So pull them. I like to think of pulling my hardware, and I've been lying with my shoulder blocks.

I sit on them. So that way, I know they're not gonna slip away from me, and then I rehook these down. So making sure that's stable, lower your headrest, and then you can hook them back over your pegs. Swing your body around, lower that foot bar. We're gonna have two red springs on four hour long spine massage. This time extend your legs all the way long over the bar, with your calves, a little massage, reach through your toes, reach through your fingertips, take a beautiful shape rounded through the back, inhale, exhale to roll on down. It should feel really nice to lay back down onto the mat. Hopefully, no one's ready for a nap, pull your knees into your chest, grab your straps, and then carefully place your feet into these long loops.

Now that they're long, it should be a little easier to get your feet in there, but always do so with care, heels come in, arms will extend, legs will extend to our diagonal and parallel. Again, make sure that headrest is down before we curl up onto the neck. Begin to crease at the hips, reaching the toes up to the ceiling as you inhale. Excel, press the legs straight back down, just reawakening in the back of those legs. We'll do that three more times creasing at the hips, toes to the ceiling, pull the belly down, press the legs a little further down, working to control from the core. Lengthen out through the legs last time reaching up and lowering down.

This time, legs lift inhale, body lifts exhale curling up, reaching the toes up and back to that diagonal. Keep tension in the straps, legs open about mat or shoulder width, and then we begin to roll down chest away from the chin as we press the feet into the loops, press the palms into the floor, squeeze underneath the seat, roll with control, pelvis lengthens legs lengthen legs squeeze together again this direction, inhale and exhale up and back, making it as smooth and controlled as we can, we open, begin to lower articulating chest away from the chin, reaching out through the toes, out through the crown of the head squeeze together at the bottom one more this direction. Press into your palms, engage in those triceps open. Can you reach your toes as if they're sliding along the ceiling still articulating so we don't just plop down through our back and squeeze at the bottom, legs reverse. They opened legs and pelvis, lift up, firing up underneath the seat to squeeze those inner thighs together. Again, imagine sliding your toes along the ceiling, squeezing tighter underneath the sit bones and butt cheeks, reaching longer through the legs, longer through the spine. It's a lot of work, but it feels good.

Inhale and exhale. At least I think so. Maybe I'm a little crazy here. Squeeze those legs tight. Can you lift your pelvis higher as you press those legs further away? Feel inner thighs glued together, sit bones, butt cheeks, squeezing together, ribs together all the way down.

Reach arms long, try not to get tight in those shoulders, last one. Inhale, and exhale, we lift. In her thighs, connect, take a breath, and pull that belly button back in and lengthen all the way out through the crown of the head, through the toes, through the fingertips, and legs lower. From here, turn the legs out. We'll lift them up, take a nice big wide circle, still connected in the inner thighs, feel that inner thigh connection at the bottom, three more this direction up around and together. Two.

Around and together. Still connected, allowing us to open through the hips, stabilize through the pelvis flex the feet reverse for four. And down. For three, staying open through chest and shoulders, lengthening to lower for two big beautiful circles for those inner thighs one more time. And lower from there, bend those knees into frog, take the straps off your feet.

We're gonna place them back over their handles. If you have small handles, we are going to be holding on here so you can always toss your straps into the well if that's better for you. Make sure your headrest is flat. Extend your legs to the ceiling as you inhale, and then we'll start with a rollover on the exhale. Keep wrapping those hands over the pegs, the poles behind you. Today, we're gonna move into some corkscrew three.

So my hips twist to the left. I roll down the right side of my spine, and my legs make a circle over to the right side, over the footbar to the left side, back and around, I roll up squaring everything off. Other direction, hips go to the right. My legs go over my left shoulder. I roll down or along the left side of my spine.

Think of a beautiful massage for the side of your spine. You're squeezing inner thighs together, legs circle around, and back. We'll do one more each direction. Inhale, exhale to roll, chest away from the chin. Can you keep your elbows, your collar bones, your heart open to the ceiling, still holding on.

Left circle down and around and back. Now to finish, we have a lovely back walk over. You're in your rollover position. We'll by bringing the right leg to the outside of the frame. Make sure you don't hit it, feel for it. Place the right foot down. Flip your palms.

Left leg stays lifted. You press those hands down. Maybe you stay here. Maybe you challenge your balance. Find it. Lift it in the waist.

If you can, you reverse, hands come to the handles, chin tucks over the chest. Make sure you're protecting your neck here. Your shoulders come back against those blocks. You lower those legs. We start with our rollover.

Make sure you're square to begin. Left leg to the outside. Right leg stays lifted. Lift your heart up. Can you find your balance?

Deep breathe in. Use that exhale. Pull your belly up. Hands come to those pulse. Chin tucks head into the headrest, right leg is still lifted.

You roll down as evenly as you can. We'll do one more just to square our bodies off. Deep breathe in, exhale to roll back down bone by bone. Little more care, little more control. Once those hips touch down, hug your knees into your chest, give them a very well deserved squeeze.

From there, lower the feet back to the foot bar, make sure you're still on your reformer here, legs extended long, arms to the ceiling, take a breath in and exhale to round and roll all the way up to a seat. Now I know it might have messed up your hairdo, but at least it's a fun way to end a very challenging and exciting reformer class. So I hope you had a good time with me today.