PRO | Dynamic Bridge & Core Flow

After you do a long one-sided series, I think a bridge is a really smart option to help you find center again. I've got one red and one blue. That's my bridge setting. If you tend to cramp in your hamstrings or you want more support, do two reds, heels of the feet on, hands are down, hips come up. So if I'm at alignment, knees, hips, shoulders, arms straight, range of motion first pushing out, pulling in.

Now we could play with range here the same way we did in our lunges. Full range of motion looks like this, End range, you stay out, you come in a little, push. Push. The work is to find that squeeze in length four, three, two, one, bring it all the way in. We're gonna go into a march.

This again is about anticipating a weight transfer So I know one leg is gonna come up, and I have to activate the opposite hip to stabilize. To increase the tension, I can take the arms here or increase the challenge, I should say, or I could take the arms here. So I'm reducing my contact onto this mat, and therefore I need to work more through my core and my center to stay stable. We're gonna do a press back march. It looks like this.

So pushing back, one leg comes to table, as you come in the foot comes down, and the other. Now you'll start slow and steady, but then as you build confidence, and spatial awareness, they're kinda hand in hand, you might pick up the tempo. I cannot see the foot bar. You can't see the foot bar, but my body's remembering where it is. So I feel a little more confident to move with flow.

Do you see the difference? That's why we don't give up because we know reps, one, two, three, four, five might be rough, but that is part of the learning phase. One more each leg? Bring it all the way in, hips nice and high, and then roll it down. Alrighty. We talked about not doing that loaded flexion.

Let's just finish up with it because there's nothing wrong with it. So we've been working the abdominals this entire time. We've been working them in a vertical position for a lot of the moves. Now, we're in that supine alignment. We know what it feels like to open the hips to work the inner thighs and back body to engage the core.

Take a big breath in for the 100. As you exhale curl up, extend the legs, arms are straight. You love it. You know it. Take a big breath in five pumps and a big breath out. Inhaling through the nose and exhaling through the mouth.

So the pumping is coming from your back. Chest is wide, drop the legs to intensify and reach through the legs. Since we did all of this lower body flow in the beginning of today's session, we can really feel us firing up through those legs. So now's the time to activate that lower body. Fill it up. Two more.

Last time, hold everything steady and rest. Figo in the straps. I always love finishing the hunter with a hold. It's almost like a mental thing. That's like I could have done one more step, but I'm not going to.

Alrighty. Into short spine we go. So parallel legs, lift the hips, find that 90 degrees. Then we allow the resistance to deepen, deepen, deepen, deepen, deepen, and my goal is to close that carriage if I can. Sometimes it depends on how long these ropes are. Then we roll up, carriages closed, weight on the shoulder blades, bend the knees to a small diamond.

My knees are no wider than the shoulder blocks, and my legs are parallel to the ground. And I'm gonna keep that shape as I drop down, but I'm gonna keep my hands out of the way because I want you to see, like, roll upper, middle, lower. But this is not where I push my legs. Watch my hips. I wanna get my hips down, and then I'm pushing, kinda find that same position I've just in for the 100. So we go up, deep in the stretch. Everybody forgets this part because they wanna just fuse momentum to roll up.

It's because you're uncertain that you can roll up. So you're like, let's just do it. But you you can use your arms, press down, bend, upper, middle, lower, but don't push the legs yet. Sensation is the sit bones press down, and you're pushing through the legs and abdominals. Do that two more times. 90, deepen, roll, This exercise feels like an infinity sign. There's no end.

There's no beginning. You just keep going. Push out. Lift, deepen, roll. There's the bend, upper, middle, lower, sit bones down.

See that? Push all the way out. Bend the knees to come in. I always drape my legs over the bar. I get off the machine with intention And in this case, it's gonna be five or four more roll ups. So do it with me arms to the sky, exhale all the way up you go.

Inhale down. So this is a mat Pilates exercise. That we've adapted on the machine. You keep the scoop, shoulders down, last two. And then one more time. After all that work, we did, this actually feels really easy.

I hope it feels good for you too, right? We've unlocked the body. Unilateral work is like magic. I hope you feel great. I sure do. Thanks for joining me. My goal is that we got to get a little bit deeper into some of these moves.

So if you see them in other classes, now you have these little tricks and trades to get even more into your body, feel more confident and secure so you can push yourself a little bit more. I'll see you next time. Bye.