PRO | Go-To Supine Warm-Up

We're gonna start on your toes here. We're gonna exhale push away. Just start to push away, get into a little bit of a rhythm here. It's very light because we're gonna be going into single leg. So let's do about a few more here just to get ready. Now think of your quad join away from your kneecap, super important, tailbone, anchor down, somewhat in a neutral position for you. Let's just do one more.

Now we're gonna reach the right leg up straight up to the sky and lower it down towards the bar. We kick the leg up, we flex both feet, we point, we bring it down. We lift, we flex, we point bring it down. I'm going to ask you to do two more of those. Now, one more.

Now from here, we're gonna lift up your head neck and shoulders and start to incorporate the upper bodies or clasp your hands. We go up, flex, pointing down. Now you can see why I was on those two red springs, because now it feels a little heavier, doesn't it? Cause we're going to incorporate the abs here in that nice little flexion. Let's do four more here. So we go four flex point bring it down, and a three. Flex, point bring it down two more and up and flex.

Point last time. Hold the flex position point the toes. We circle, bring it down, lift it up. We go circle, bring it down, lift it up. We go circle.

One more time. Keep that pelvis as still as you can. Reverse, we go in, lift, down, bring it up. We go around, lift, down, bring it up. Two more try maintaining that stability in your pelvis.

It's nice and quiet, da, da, da, da, bring it up. Now we add rotation with the opposite arm, we're reaching in that rotation towards the corner of your reformer. One. Reach breathe one. XL. In our exhale. Can you give me one more? Hold it here. Imagine someone's pulling your hand in that rotation.

Hold it for four, for three, for two, and for one. Hand goes back. And then we lower the leg. Bring your hands down, ready for the other side. So we go up, flex, point now so you make a notice here how light the spring feels, But remember, we're gonna be going up into flexion in a minute, so it's gonna change that whole dynamic of your spring tension.

Alright. So ready. Take the hands, interlace the hands. Let's go. We go one. Flex, now look towards your toes, so you're lifting up and over. There we go.

And up. Flex point, da da da. You feel that rhythm. Let's do four more. It's super important to get rhythm.

Rhythm is part of Pilates. We up. We flex that heel through. Dada, lengthen that leg. Duh. Duh. One more time.

And up, flex point. Now we go up, circle, up, bring it back. So we're going away from the midline one. And down, so we kick that leg. Keep that pelvis relatively still.

If we can, we're taking the leg away from the midline. Now reversing, so midline, it goes in, up and down. Up circle towards that pubic bone and down. One, circle There we go. It's a challenging to keep that stability, ta, ta, bring it down. And just lift that leg up, and now we're gonna add a rotation or rotation and back.

Rotation. So you're reaching to the corner of your reformer so that shoulder blade is rotating around and reaching for the corner of your reformer. So you got that nice oblique twist Can we do one more for good luck? Are we ready? We're gonna reach forward. Imagine someone's pulling your hand and you're rotating, but keeping your pelvis relatively still. Your hip bones are facing the sky.

For four, for three, for two and one, rotate back and then lower that leg down. Now from here, come into your little v position here. We push out and back. So you're in your first position. Let's just do one more.

Now lift your head neck and shoulders back up again. We're ready. We're in a little pass a position here. We go up, flex, point per se. Up flex point. So you're feeling that pelvis has been challenged a little bit more now because we're going one diagonal and back. So we go. One little diagonal.

And if you don't want to flex your foot, you don't have to. The little flex makes it a little bit more challenging. Now look towards your toes. You're always in that flexion. Dah, bring it down. Now take that leg underneath it, reach that opposite leg up, and then take that leg down and up.

Amazing. Those are your abs working now press up with that underneath leg. There we go. And if you take that leg down as low as you can, we're keeping that pubic bone to belly button, that deep sea curve that we did right at the beginning one more time. Hold it there. Drop up that leg down.

Come into a little first position here. Hands drop down. Push back out again. Give yourself a little bit of a break. Pretty intense there.

If you're really focusing on that pelvic tilt, the wheel is of your pelvis is that wheel and your sit bones are going underneath you. Right? So you get that real strong connection. Are you ready to go again? Alright. Let's go. Hands, interlace, press your hands against your head and you're heading to your hands. You got that nice connection there, elbows forwards in your peripheral view.

There's your passe, and reach flex. Point, passe. One, flex. Now as you take that leg out to the side, watch the opposite hip doesn't follow through. Imagine it's pinned down into your reformer and then you go up, flex point passe. Up, breathe look towards your feet is.

There you go. So that's that lift, flex. Let's just do one more. Reach Passe bring it here. Take that leg down. Ready, reach that leg up, and we drop that leg down and up and down and up. So keep that head lifted, and you're gonna lower that leg as far down towards that bar as you can maintain the stability.

The opposite leg is going straight up to the sky. Can we do a couple more? One more. Hold it here. Drop that leg down.

Drop the other leg to join. It was still lifted. Let's enjoy that lift. Feel those abs connection that sit bones coming underneath you holding it there. Lower your hands down, and then the head follows along.