PRO | Glute Focused Flow

So we're gonna come back, sit right in the middle. We're gonna grab our loop. We place our loop around the mid thigh. Scooping forward, just a little bit so your sit bones are way forward, and we're gonna come all the way back. Your knees are bent, your elbows are bent. We come up into a chair position here.

So look my elbows are bent and I'm in that relatively secretive position here. We're gonna tick tock side to side. So call this a little tick tock. So for mat, mat pilates, this is like your knees side to side or your knees waist. We're trying to keep our knees together, ankles together, and we're moving from the center of your body or obliques.

So the hip lifts just a little bit as we go side to side. The elbows are bent, Still maintaining that c curve, now we're gonna add on. We reach bend. We reach. Ben. So we add that little flick with the feet.

Reach. And again, little flick and flick. Couple more. Look towards your feet. Bring you back to center.

Into a little bit of like a single leg stretch here. We're gonna come back to this again in a minute, but we're reaching that single leg stretch in four and three and two And one more back to chair position. Now if you feel comfortable, we're gonna try and balance. There we go a little challenging because the spring is pulling us that way. Right? The spring here and the resistance is pulling us there all the way over to the side. So you gotta be really mindful where we're moving from here. Hold it here.

Find your balance. Hold it here. Now, see if you can reach the hands up to the sky and lift the legs up in your teaser. And then bend your knees and then come back down again. Beautiful. From here, we're gonna sit back, bring the opposite leg up, hold on, shin, seek her position.

Now reach that leg out, flex the foot, and it goes a little bit out and a little bit in. So yeah, you can really feel your hip flexor, your quad here, and you're having your adductors bring the leg into the midline of the body. Remember that seeker of position always. Just holding on to your shin here kinda connects the arms to the back So we've got that nice strong core connection. Let's do a couple more, feeling those legs, of course.

And then from here, we're gonna push out as if you're pushing the door shut, abandon extension, abandon extension, abandon extension. We do four and three and two and one, and then we come down. Whoo. Mighty feel that quad. Now take that loop around to the other side now. We're here.

Is around your thigh. We come back again. Now, for this one, we're gonna take this leg, bring it back and hold onto it. Can you see? So I'm back in the same position, but the foot's behind. Now, bend that knee and we're just going to go into abduction. So this would be more attainable for most people.

However, if you want to flex that foot just like we did the other side, so we're reversing it now, Now the focus is a little bit more on your glute medias, your adductor, right? Before it was more about the inner thigh. Now it's more about the outward thigh, but yes, those quads and hip flexors are working. So press the knee to the chest. Beautiful. Can we do a couple more? And now a little different this side, we hold it here.

We're gonna do a circle. So we go abduction, lift up and down. Away, lift up and down. Away, lift up and down. Now reverse it in, up and out.

Still maintaining that pubic bone to belly button, that c curve, resist your thigh with your upper body. Are you ready? One more. Hold it here and then bring it down. Pretty intense. Right? The next transition, we bring that leg back. And we bring our forearm down against the shoulder box, the knees, bent.

So connect the upper body to the lower body, feel those obliques lifting. You got it, and now we do our little lift in the down. So here we go to work into our glutes. Now be mindful that the knee is in line with the hip and we're reaching the thigh bone away. Up and down first is this movement here.

You're up and down. Now we're gonna add on to that. So we're gonna layer one, kick, in bring it down and a lift, kick in bring it down and a up, kick in bring it down and a up, kick. We've got a couple more and an up, kick. One more. Now hold that kick.

We bring it down. Kick down. Kick down. That's it. Keep the shoulder, girdle, organized. So we're lifting up out of your reformer, super important that we're not collapsing.

Hold it here, and then bend that knee and bring it down. Obviously, if you really want to, you could carry on a little bit more, but I'm gonna move it. I love my transitions. So we're gonna come around here. Bring your butt as close as you can towards your shoulder blocks.

Hands behind the head, remember us that it's coming again, single leg stretch. So you've got that little extra added resistance here, and it's a really lovely transition. And now we're gonna add oblique twists towards the strap. So your cue is rotation towards the strap. There we go.

Do a couple more. One more, legs go straight up, pelvic tilt. So here's your pelvic tilt, pubic bone to belly button. We're trying to lift the legs diagonally over your head lower abs, your wheel is turning, your pelvis is a wheel. The sit bones are going right underneath, and they're trying to touch underneath touch your heel bone.

So it's kind of what we want to envision. Let's do a couple more. Are we breathing? One more? And then we bend our knees, we push ourselves up safely, and then we take the strap down.

We move to the other side, first of all, inside loop, move your butt towards the air due in the middle of your reformer. Hands come back, elbows bent, knees up, ready for our TikTok. So our little TikTok we're going side to side. Remember, pubic bone to belly button, those little abs are on fire. And we breathe.

Now we're gonna add that little flick kick, flick kick, flick kick. Kind of feel like you're a little dolphin here and you're flicking your dolphin tail. I'm taking inspiration from the view I have here, and flick kick. The hip is gonna move just a little bit off over the reformer. There we go, flick kick.

And flick kick. Bring you back to center. We can do our little single leg stretch. Remember it's right here to match the other side. Keep the elbows bent, keep that relatively c curve spine. Let's do one more, chair position, see if we can walk ourselves up, see if we can interlace the hands up and see if we can extend those legs challenging and that little teaser position here.

And then bend the knees and come back. Nice work. Now we're gonna sit back just a little bit. We're gonna bring the outside leg. Hold on to your shin.

Now get into that secret of position knees up, flex, and now flex that foot. We're gonna go out and in. So you remember this is about the inner thigh now because in a minute, we switch to the other strap and it becomes about the outer thigh. So your focus should be on your inner thigh moving the leg to the midline of your body. Your spine is in a c curve, your hands are on your mid chin, and you're connecting your arms to your core here, your abs, and we are working it.

Not easy. We're going to do one more, it's like a little windshield wiper, flex the energy out through the heel, hold it here, bend an extension. We're pushing that door shut and I'm really focusing on their lower abs here At the same time as I'm pressing the heel out. Three, two, are we breathing? I hope so. One more that leg is dying, but we love it. And then we come back.

Woo hoo. Now we move the strap to the outside now. Right? So it's the outside leg. Now once again, I wanna line myself up kinda next to the shoulder blocks a little bit here. We're gonna bring the inside leg.

We're gonna hold onto the inside leg. And we're gonna extend that outside leg kind of opposite to what we just did, and then we abduct. Now if you feel this is too challenging, what I usually say to some of my clients is hold on to the shoulder block. And then hold on to your knee because that helps them become a little bit more stable. Both hands on the shin is obviously going to be a little bit more challenging because they've got to stabilize through the midsection because you're reaching that leg out against resistance.

So this is looks easy until you do it and you realize it's not, but it's really strengthening your quads and your hip flexors, so we love it. Now, one more, remember this time we're going to circles. So let's go up circle around. Keep that circle small. And if you need to hold on here, you can. Look, I've got my hand here.

And let's reverse it opposite direction. I'm just doing four and four I think four reps each side is quite adequate. It's enough. One more. Hold it here. Drop that knee down. Definitely a nice little challenge here transition.

We're gonna bring our leg back, shin, on your reformer, hand on your shoulder blocks, and we're gonna lift that knee up. So we take the knee down and knee up, knee down, knee up. So remember, try and take the leg away from your body so your thigh bone is away from your chest. So it's doing that longest possible arc. Let's do a couple more. So this is working intensely into the glutes, but don't forget your obliques are lifting you up Now we add the extension.

So we're layering on the extension. So the carriage moves, the carriage doesn't move, and then the carriage moves. So as you extend that leg, be mindful to keep the carriage still. Because otherwise you're gonna be moving. It's all about stability here, strength, control, stability, beautiful, up reach that diagonal and back down, up, reach the diagonal up.

Can we do one more? Hold the diagonal. Now keep the carriage relatively still. There's your control. Can we do four more with that control?

Four, and three, the upper body is strong and stable. Your shoulder girdle is organized. And we got one more. We hold it there because we can. We bend the knee and we bring it down.

Favorite transition here, whip the legs around or say whip, take the legs around. Hold on to your loop, put your butt as close as you can towards the shoulder box, hands behind the head ready for single leg stretch. There we go. You can adjust that strap a little bit more into your mid thigh. And here's your classic. Now remember when you're doing classic single leg stretch, your inner thighs are swishing against each other.

Your head is like another wheel, and we're lifting up and over. So we're looking towards their thighs. You shouldn't be looking to the sky. Now add you a bleak twist. You twist towards your strap, and it's your shoulder that's twisting not your elbow.

So get your shoulder girdle rotating and you're looking in the direction, your torso is rotating. Come on. You've got a couple more. Whoo hoo. And let's do one more for good luck. Bring you back to center, and then bring your hands down and then lift yourself up.