PRO | Pike & Plank Power

Removing into a four point flow, your springs can be a red and a yellow or a red and a blue. Bring yourself up into your traditional elephant position. Have the carriage in. Let's start by taking a little rotation to the right. And little rotation to the left.

And then bring yourself back center pull the right knee into your chest and we're gonna extend that leg up behind you into an arabesque really sending your weight back to the standing leg shoulders are down. We're gonna tap that leg down and up. And notice I'm not kicking the leg. I'm placing the leg. So I want you to really think about squeezing your glute here to lift that leg. Now, you continue with this, if you'd like, or add a little pattern.

So we're gonna draw a triangle. Pinky touches the frame behind you, and then big toe to the outside. So either or, I kinda like bringing in this internal and external rotation. Last time like that, hold the leg up Carry the leg all the way to the side. Maybe you release the opposite hand, lower everything down, walk your hands over to the other side.

Opposite knee comes in Turn out that leg, feel a connection of your heel to your sit bone, shoulders are down, and we lower and lift. Check-in with the alignment of your neck and your head. Pinky toe is reaching to the sky. The breath is flowing. Ground yourself through that bottom foot.

Maybe you add the little pattern, so we add a little internal and external rotation. This action is just in the hip socket. The back hasn't moved yet. Just maintaining its position. From here, carry the leg all the way side.

Lower the maybe you took that balance. I didn't. Lower down to a flat foot. And now come to the balls of your feet. Now, you don't want yourself too high on the balls of the feet. You're pulling the carriage in with the big toes, push out to a plank position, notice my shoulders are coming over my hands, and then pull the carriage in. Let's do one more like that, really taking the hips forward into that plank and lifting the hips up. Now walk the hands over towards the left a bit right knee comes in and establish your arabesque.

The action is exactly the same here. As the head goes down, the toe goes down, you find the straight line, you lift up, push that weight back, lift the leg. You press out of how we're is in the hips guys, and lift one more time, and lift stay here, lower the leg, or do that fancy transition, and set up for the other side. The other knee comes in. You reach the leg straight back behind you. Connection, sit bone to heel.

You push the carriage out, and you lift up. Minimize any action of the shoulders guys. And up. Last time, and you lower, and you lift up, stay here, carry that leg side, and you're gonna step down to the floor. You're gonna remove your blue or your yellow, end up with just a red.

And we're gonna set up for a little scooter with this external rotation on your thigh bone. So from here, we push out and we pull in. And it feels like you're driving your heel back towards that back corner of the reformer, maximally moving from this glute. Remove the opposite hand. Last one here, And come on in. Now square off your hips.

We're going to scooter again. Notice the knee is not touching. Maybe you have your hands off. Maybe the fingers are here, and we're just pushing out and in. Now, the machine isn't very heavy right now.

So I want some of you to explore ever so tiny, just a little, just a little push off, just a little toss. Just a little toss. That moment when your foot is free, oh my gosh, you're gonna feel that outside glute med like crazy, fighting to hold you still. Small is better than big guys. Last time here and come on in.

We're gonna go up and over for the other side. So again, we're setting for a scooter with an external leg Make sure you aren't arching that lower back, begin pushing that carriage out to that back diagonal. One hand off would be the preference. And I really want you to emphasize again. The power comes from the powerhouse, the hips, the pelvis, so not a knee kick.

That action comes strongly from the hip for me, please. Heal to sit bone connection, and we're working the carriage on the way in. If you don't do that, it's gonna begin to feel too light, too easy. Last one here. Come on in. We're gonna set up for more traditional scooter.

The knee is not off on that the knee is not on the machine. We're gonna push out and in. Maybe you do a few without your hands down. Feel the connection of the heel. To the sit bone back is flat. Put the hand down and ever so gingerly, the tiniest release.

You'll feel it. Looks like nothing. Look small. Feels big. Push and push two more here, bring the carriage in, add the yellow or the blue bring back on whatever you had for the up stretch and come back to that up stretch position. Again, the weight is really far back, lifting the sit bones high, And now as you push out to plank, pull the right knee into your chest and lift it up.

And the left knee pulls into your chest, lift the hips up, carriages all the way. Let's add a little twist, right knee in, twist, and lift the left knee in, twist. And in. Let's come back to a flat position. Back to a little saw. I like to have these little recovery moments in my flows.

And then to the other side, using your hands for that rotation. And now moving towards our ground finale. So you're back with the hips reaching to the back of the machine. You pull the right knee in. You take that leg up behind you into arabesque.

Now as you push out, you pull the knee to your chest. We hold it. We anchor in the moment. We take the leg back up. Really stretch. Pull in.

Maybe you add that rotation across. And up. Let's do that again. The knee pulls in. The twist is from the trunk and up. Lower the foot down or fancy transition.

Lower down, setting up for the other side. The other knee comes in. The leg extends out open open open that hip lengthen, knee to the chest, pause. And take the leg back out. Make sure that carriage is in all the way.

Pull in at the twist from the waist. And up, pull the carriage in. Last time in, twist from the waist. Take the leg all the way up. Carry the leg side.

Maybe you release that opposite hand. The two feet come down. Lower the heels. Bring your hands to the carriage. Drop your head.

Walk your hands all the way back and grab the shoulder blocks. Hold tight. Allow your weight to come forward onto the feet. The head's so heavy. Deep breaths here.

And that's the end of our four point flow.