PRO | Lunge and Skater Combo

Now we're gonna be moving the bar up now. So let's put our bar up. Here we go. Now I am going to be working with one red spring because we're gonna be building on the intensity. So let's go for one red spring. Of course, if you want to always add more, you can. You could add a yellow, add a blue, but let's stick with the red for today.

Now it's a curtsy lunge and we're gonna stay closer to the ground. So the outside leg is here. And what we're going to do is switch the legs. So it kinda going like this. Right? So your inside leg is close to the reformer.

We're gonna go diagonally out. This leg is gonna go here. So you're in like a little curtsy position here. Can you see that? Now I've got the bar there, which kind of helps for stability, but I know you guys are rock stars, so you can bring your hands to your hips. There we go.

Hands to your hips. Now I'm using this as your setup. Now take the hands behind your head. Now working through the glutes, we're gonna be adding on to this. Four more here. Four, three, two, one.

Bring it in. Now look, this leg is extended. Bend extends. So now you're working on the stabilizing leg to lift you up. So you gotta really resist the carriage. Because the carriage is pulling you back, but you're resisting it. That's what makes the exercise challenging you're resisting the spring.

Otherwise, it's gonna pull you forwards. But you're using your strength of your lower body, your legs to stop that from happening and of course your abs. Yes. Four more. Breathe three.

See, I'm shaking. My legs are shaking. Two. One more. It's all on that resistance right there. That's where all the work is happening. Can you feel that? Turn around.

Perfect position. You're right here. More glute work. Fantastic, prayer position. Push out on in. There we go.

Now we're staying low. We're not bobbing up and down. Just pushing that leg out. Towers are pointing forwards, and this has put our hands to prayer position because it's just easy to hold it there. As to five more.

Five, four, three, two, one. You know what's coming. Exactly what we just did before. Straight leg. Bend.

Where is this? Did you come in? Push out. Where is this? Did you come in. Inhale. Push out with power. Slow it down with control. Push out with power.

Slow with control. Feel the difference you're working with the resistance of your spring. And hips go back, a little bit higher with the upper body. And squeeze and pull in. Two more.

One more. Hold it here. You knew I was gonna do it, and I am. Because we can. We're strong. We're gonna push it out there. Five. Four, three, two, and one. Oh my.

Come back. Nice bent. Hip back. Sit down. Sit up. You didn't think I would let you sit down, did you?

Hold on. You've got eight more minutes left and up. On the eight more minutes, down. Down. Four more. Sit down. This is all functional. We should be able to do this with a breeze.

And if you're doing this workout every day, trust me, you'll do this with a breeze. One more. Holdy here. Tilt the pelvis underneath. Is that irrelevant?

Oh my gosh. Shakey, shaky. And we balance in for five. For four. For three, for two, and for one. Got the heels, and let's walk it forwards. Alright. Guess what? We've got the other side to go.

So let's move it to the other side. Okay. Alrighty. So you're in that curtsy position here. So the only thing I can tell you which really helps me and my clients is going diagonally forward, you externally rotate it on that stabilizing leg, put the hands on the hips to start with, maybe even here on the bar and pitch forwards, and then push out and in.

So it's always good to put your hand on the bar first, just so you can make sure you're in the right position. There's no tweaking in your lower back. You got that length. And then when you feel that you're in the right position, then it's time to take away, put your hands on your hips, or we can go a little bit further and place the hands behind the head. Now my body is slightly pitched forwards from the hips, but I'm being mindful to keep that distance between my ribs and my hips, My torso is stacked and it's stabilized.

But I'm disassociating that means I'm pushing out from my hips, my glutes and my hamstrings, but everything else is super stable. That's what makes it challenging. Can we do a couple more? Let's do one more for good luck. Just one more. We always got the extra one more with me and then we go all the way up.

If you want to put your hand down to start with, you can. Ready push away. Slow resist the carajin. Push away. Bend. I always like to say this is like a single leg squat.

So there's a huge amount of balance. You can put your hand here If that just calms your mind, just a little extra stability goes a long way just to help you feel secure. Resist, resist, resist, resist, pitch your body forwards, resist as you bring that springs back, the carriage comes back. Can we do two more? Is this resist? One more.

Where is this resist? Turn around. Use your little bar here. Alright. Hands in, prayer. Push out and in. Now Everybody hinge forwards from your hips, prayer position. Be mindful right here.

This is stabilizing. This is working. And we're stable right now. This leg is bent, and it's stable. You're stabilizing leg.

Alright. You got five more. And then we're gonna do our last one, which is the extend and resisting on the way in. One more, lift up, up, up, up, up. You can put your leg against your reform, which gives you a little bit more stability too. So step back if you want.

Go, push, resist in. Push, resist in. Inhale, exhale as you come up. Inhale. Come up.

Keep that hip down as you come up, that long waist. There we go. Be mindful that you're not hiking that hip. Duh. Duh. Can we do two more?

Out. Resist. Resist. One more. And we've got it there. You've gotta do the same. Push out. I know you all toast right now.

One last little bit. Come on. 765432, 1, oh, and bring it back, and turn around. How are we feeling? Good. Let's roll down.