PRO | Around the Box Flow

Let's grab that box and use it on to the carriage. Long box position, You can leave your band on or not. We're not gonna use it. Keep that blue spring on for this one. Take a seat on the box.

We're gonna do a series of exercises that kinda take us around in a three sixty. First move, single loop, short loop, bicep curls. Same position we are in. So there's vertical. Roll back. Chest is lifted.

Just like before, I'm gonna keep my hand down. Just to give me that little bit of a balance aid into bicep curls, eight to 10. I love these types of moves because they really force you to activate deep stabilizing muscles right before you use big global movers. One more time like this. Bring it in. Then scooch yourself towards the rope.

So I'm now facing this way. Make sure you got room to roll backwards. Find that same position, legs come up. I'm gonna use the hand to stabilize, extend, and bring it in. This is your drawing the sword that you know and love.

If you wanna be fancy, you can let go. But remember, you have to kind of pick sometimes. If it's a power move, if you're really feeling you're working 10 out of 10 on a level of difficulty, then hang on. Right? Give yourself that stability so that you can focus on power one more time. And bring it in. Now that's the same loop you're gonna use. Just flip it so you have it in the other hand, and then meet me so you're now facing front.

You're in a straddle position. This position that I'm in is my squat position. So if I was up in a hover, I would be in a squat, same alignment of the spine, knees over toes, and I'm trying to avoid flexing. It's a great place to activate the core. Into your tricep presses.

Every time the arm extends, core tightens. But Four more. Three, two, and one. Alright. Let's do the exact same thing other side. So stay where you are. Grab the other loop, short loop. Find that lower body position.

Visualize yourself in a squat right now because we're gonna be here in a little bit. Squeezing the calves in, spine very long, tail feathers should feel lifted versus tucked. There's tucked. There's lifted. And you might have more range of motion than I do. That's all I got.

Bend and push. If you're having a hard time keeping that upper arm bone still, you can hold it. But by keeping that humerus, that upper arm bone stable, you isolate the tricep. Shoulder down, and you're just hinging at the elbow. Think of how a door hinges on a frame.

Three, ribs closed. Two, One. So pivot your body towards the rope. Make sure you're not gonna roll off the back and then grab the short loop in your opposite hand. Roll the hips back.

Hang on. This has four movements. So first, pull the elbow up, then extend without dropping the elbow, then without dropping the upper arm, and lower. And when you put them together, it feels pretty smooth. Let go if you want.

Four three two And one. Pivot yourself all the way to face back. This is where the party started. Bicep curls roll back. Find the balance.

The higher you lift your elbow, the heavier it's gonna feel. You can let go. I prefer to hold on. Remember when you're working power, you might need some stability for three, two, and one. Let's finish today's class with something really fun This is another move that I designed when I was at home with a little one missing some of my fitness style group classes, the reformer Burpee.

So I've rotated the box 90 degrees. I still have my blue spring on. At this point, know how to get into our glutes. We know knee tracking. Our back, core upper body is fired up, and we have got a good concept of what a squat is.

So we have everything that we need. The hands come down, the hips come up to a hover. I'll press the carriage back and I'm doing knee stretches. The goal in this is to fire up my abs and get a little cardiac output here. So I chose to do three. One, two.

Three, on the last one I hold, your elbows could be narrower or wide for your push ups. You get to pick. You need to bring the carriage in. That's your cue to rise. And this is a back extension exercise. So lift and squeeze the back.

The exercise repeats. It's kinda quick because we're going for cardio. Two, three. This is what wide elbows would look like. And bring it all the way in. Your back extensors, your shoulders are gonna fire up. Take it down. Here we go. One, two, three. I'm gonna do narrow elbows this time.

Bring it in. Bring it up. So channel your fitness boot camp class. You are going for power. Two more times. One.

Two, three. And work that back. Last time, one. Two. Three, lift, and take it all the way down. That was a tough flow.

What we focused on today was really breaking down. The nuances of some of these power exercises. So I want you to take this class and incorporate these little tidbits into all of your other work. Thank you for joining me, and I'll see you again soon.