PRO | Abs and Glutes with Dowel

Alright. We are not done with the devil yet. We have one more series to do. Stay with me. I want you to go to your 100 tension. So for me, that's one red and one blue. We're using the pole again.

This is also your bridge tension. You're gonna be bridging and core. So choose wisely. Lie down. Okay. We got those loops ready for us.

We're sliding them back in. It's lighter than before. A lot lighter. We had three springs on before. Come down away from the shoulder blocks, similar setup, right, shoulder width, tension, so the legs up. Here's what's different.

We're gonna add our abdominal curl. Now, not only am I trying to lift up and push the dowel to my legs. I'm trying to lift up and roll the dowel, check it out towards my knees when I come up. So that's helping me again find that lift. This is a prop that's gonna enhance all the other work.

Three more. Two more. On the next one, stay up. And just like a little rolling pin, we're gonna roll down and up five. Elbow straight, four, the work's coming from my core.

Three, two, one, arms up, just the legs. Lift and lower. Bend the knees if that feels better. Three, four, five. Good. Bend the knees. Bring the dowel low with bent elbows. We're gonna curl up, and we're gonna stay up for a little bit. So this is endurance.

Lakes extend. The arms are gonna lift, pull, reach, very much like a circle. Three, two. Let's reverse bend in. Push up. Push down. Five.

Four. Keep those legs strong. Three. Two, almost there. One, and rest. We did it. Okay. So you can hook up your straps.

If they fall, don't sweat out you're done with them. And our big finish is going to be a bridge series today. So Dawel is long, strong, active, heels of the feet on, roll the hips up. Let's practice, push, pull. It feels great to do bridge after doing a core series like that because you get to really open if you're feeling tight here.

If you don't feel an opening in the front of the hips, maybe you can lift your hips a little higher, squeeze your glutes. Last two, and one. Okay. Check it out. The dowel is gonna be like a little marker for where we wanna reach our leg. So I wanna keep the pole right over your chest, but see if you can swing your leg up to touch it. Let's do some with the foot flex.

Now add the ankle movement. I like to plantar down, door side. It's so tempting to move the pull. Hold the lift and pulse five four three two one. Let's do those presses out again, reset.

Opening through the front of the hips, pulling the shoulders down. This might help you to find your closed ribs while on a bridge by pressing those pinky fingers. Let's keep the next one in. And take the opposite leg up. We started with plantar, find that momentum and length, reaching to that pole.

Three, four, five flexing the sun. There is supposed to be momentum here. Don't be afraid of that. Find length through movement. Plant our down, door say up.

Hold the next one up. Pulse five four three two one and roll it down. Let's get off of the reformer with the reformer roll up, take a big breath in. Exhale all the way up you go. That was so much fun. Okay.

So I'll admit it. This thing makes things a lot harder. For sure, but it helps us with form awareness and alignment. So I want you to try it. Have fun, and I'll see you guys next time. Thank you.