PRO | Seated Arms to Teaser Prep

Okay. We're gonna come down into a blue spring. So that's a half spring. Turn forwards. Flip your head rest down and put your knees together. We're gonna work on our back now and our arms.

Take the longer loops, palms down. We're gonna go straight up and then back again. Now if this feels a little too easy, you can choke it up, go to the smaller straps or just choke it up a little bit more. But a blue spring is perfect for this because we're working into the shoulders into our back, but obviously we can always progress to one spring when you get the strength. As long as you've got your form, your shoulders are depressing down towards the reformer, and the arms are lifting straight up.

Ex out. Now shoulders are stacked over your hips. You're getting that nice thoracic extension as the arms come to right by the ears. Now we're gonna be adding. So we go straight up, open the arms and circle back, and straight up circle the arms, control it back, and straight up shoulders over hips. Now we're gonna do a little focus here with the eyes, lift up, look up, open and around.

See how that eye level, you lift, really opened up your chest a little bit more and really mobilize that thoracic spine. So look up. And then back down one more. Ready. Look up. And then open.

Now we're gonna reverse it. You ready?palms are flat. We go out, lift up. Now keep your eye level forwards. Just keep looking forwards, get the arms working, and then we'll change our eye line out to the side, palms facing outwards, palms facing downwards. There we go. Now let's see if we can change our eye focus here.

So we open now look up. Little extension. Oh, feel that into that thoracic spine. Feels really good. Working on that postural alignment, building strength. Your arms, your mid back, look up, and down.

Inhale here. XL look up. Let's do one more and open. Look up. And then come back. Arms forwards. I'm gonna choke it up a little bit to make it a little bit smaller.

Now, we're gonna do our fly here. So open your arms out to the side. So your arms are slightly rounded and it's a reverse fly. Sitting up nice and tall. Now your focus is your mid thoracic spine, but it's your posterior deltoids.

Your back of your shoulders. So make sure your hands are just below your shoulder, and they're going directly to the side. Okay? Let's do four more of those. XL four excel three, exhale two, and then exhale one, come forwards. Give yourself a little bit of a break. It's pretty intense on your shoulders and your back. And then guess what? We can right back up to it.

We're here. Now we're gonna incline, hold it here, and we're gonna lift up into a chair position because we can. And we're gonna do like a little pull. Now if this is too challenging, just drop one leg down. This is more of a balance exercise here, your abs because you want a super light spring. So there's not much going on in your upper body, but you're moving your arms to test your balance.

So this is all about your core. So put your focus into the center of your body and let's balance. Alright. Your shins are parallel. And then we're gonna reach forward to here and we're going to try into a bicep crawl. Once again, just lower one foot down if you need to and then replace it with the other.

So we do equal sides. Here I'm balancing my elbows as high as I can manage and keep that balance. And back. I've got the Mallett straps here, and let's do four more here. Four three, that balance two with the biceps.

One more. Hold it there. Now we're gonna reach that right leg up, the left leg up, the right leg up, the left leg up, and four and three and two and one, bend your knees drop the feet down. Wonderful.