PRO | Bridge + Semi Circle

Roll ourselves up, and we're gonna take it down to one red, one blue. You could keep it at two reds if you wanted to, but I'm gonna take it down just a little bit lighter just to challenge my hamstrings a little bit more. We're going into semi circle, but this time the semi circle is a single lag variation. So we're gonna come down We're gonna put your knees right over the edge like this hanging down. Place your hands on the shoulder blocks and push the shoulder blocks away. So we're all Your arms are straight, your arms are connected to your back, draw the shoulders away from your ears.

Step up, step up, toes on your bar. We're gonna be in a parallel position here. Now from here, we're going to lift that right leg up. We're gonna go up into your bridge and we're all there. From here, we're gonna push away We roll down one segment at a time with your vertebra and we come back and we roll back up again.

So we push away, see if you can get to full extension, one vertebra at a time, and then we bring the carriage back up again. Let's see if we can go a little bit more fluid or we can take it slower. All that we need to know is that when we're rolling up, we're trying to keep the carriage quiet And when we're rolling down, we're trying to keep that quiet. So we've got that beautiful control and that spinal articulation, beautiful work, and holdy here. So we're all there. Arms are straight.

We're all there. We roll back down, so take your sacrum into the well. Push away. Now we come up when we bring it back. Doesn't that feel good?

And we roll down. So drop that tailbone down. Push away, tilt the pelvis all the way up and bring your back down. Let's even go a little bit more fluid there. Always a little bit challenging going from here to there. That's the hardest part, right? There we go. Keep those arms straight.

Can we do one more? Hold it here. Now, bring the leg towards your head, toss it down. Head, toss it down. There we go. That long lever, let's do a couple more, one more, drop that leg down. And hold it here. Now squeeze your glutes a little bit more.

Need to come up a little bit higher. Did you see their adjustment or made? Pew big bone to the sky here. So get those hips up. We're all there.

Arms straight. From here, take that leg straight up. We're gonna push out. We curl down and bring it back, roll all the way up. Push away, curl and bring it up.

And let's see if we can go a little bit more fluid. Remember, the carriage is quiet as it goes up, quiet as it goes down. Otherwise, we don't want any movement. We want to have control Remember you're controlling the carriage, not the carriage controlling you. This is what the beauty of Pilates is, and lift up. Ready reverse it, so we go down, push away slowly come up, hamstring, close that carriage one vertebra at a time. Remember your spine is like the string of pearls.

We breathe in space and life between every vertebra. And let's move. Move. And you go at your own pace. We're gonna do one more, bring it in, get your booty a little bit higher.

Toss that leg down and up, bring it towards your chest. There we go arms. Stay straight. Okay. Let's do a couple more.

Arms are straight. We've got this. Bring that leg down hips up one more inch. If we can, let's see if we can bring our arms around. Press that pubic bone up to the sky.

I like to go into external rotation here so you can go into your diamond. Because it just feels so delicious through the front of your thighs, and you hit flexor, so pubic bone goes up, shoulder blades go down, and we enjoy that stretch. Reach your hands back, pull yourself back, There's no sexy way of getting out of this, but we do our best. Let's turn to the side. We're gonna sit all the way up.

We're gonna take one deep breath, and we're gonna move on to the next segment.