PRO | Vertical Power Up Flow

Let's keep using this box, rise up. So keeping in line with this idea of push and power up. We're gonna grab our ropes, grab the top ropes versus the bottom ones, and rise. If you want the exercise to feel lighter or heavier, change your grip. So let's learn the biomechanics of sort of this deadlift position, knees will bend a little, flat back hinge. My hips are pressing back, weight into my heels. My chest is coming forward.

And then just like we practiced, it's the lower body That's powering powering me up. Shifting my weight back and rising. Easy peasy. So single leg. I prefer to come more into a centered stance when I do this? My back leg's gonna come up, but not yet. I'm gonna use it as like a little kickstand to start.

All my weights into my front leg, same move, hips back, rise up. I'm feeling my glued and hamstring on my standing leg. Barely any weight in this back leg. Let's do two more like this. One more. So I need to hit back.

Adding a balance component if it works for you. So drawing that gesture leg up. Same movement, but as I hinge forward, I'm kicking back. Power up, hold the knee, lean, and rise. Definitely feeling a lot of stability in my foot and ankle on the box.

Let's do two more. One more. Lean, see how I'm soft in the knee. Straight leg rise. Good. Okay. Let's give the hands a break because it is a lot of work on the intrinsic muscles of the hands.

Step off your box one side. Let's break down the carrot hops you know and love on a stable surface that's not gonna move. So sending the hips back as we've learned, I prefer parallel, but there's nothing wrong with her now. So you can pick. Weight shifts onto the higher leg. Power up.

Same sort of move as we've been practicing. There's a deceleration on the down. So as I lower, I'm not dropping. I feel like I demonstrated that really well. You wanna go toe ball heel.

It's eccentric work on the down. Toll ball heel, power up. Send the hips back. Keep the chest lifted. Five.

Four, three, two, we're gonna do nothing over. One, bear with me for a second. I have the box in short box position. So it's a lot of work for me to get side to side. If you're more petite or you wanna switch it to long box, now is your time.

So I'm gonna replace one leg and come over to the other side. So what I mean is I've got a lot of distance to travel in order to clear the box. So if that's not working for you, change it now. Five, four, three, really practicing that deceleration. End up. Alright. Let's do those deadlift versions again.

So I prefer to start bilaterally or both legs. So my brain can really kick in leaning forward. Hips back, weight into the heels, drive up. It isn't my arms. Let me show you what it looks like if I'm pulling with my arms.

Arms are straight, back is strong. Pull with the legs. The backs of the legs. One more. Single leg.

So start with your kickstand. Lean, lean, lean, lean, shift the hips back, lift, down, up. Try to keep the head and the neck in line with the shape of the spine. Shoulders are plugged into the back. Last time like this. Try the balance.

So just your leg is the one that is in the power move. It's the one challenging your stability and balance. And up kick it back. I'm trying to stay pretty square on my hips, although it's not my number one focus. My number one focus is balance, spine long, course height, and then recruiting the glutes and hamstring on my standing leg.

One more time. All the way up and come all the way in. So that series is meant to be felt in your glutes and your hamstrings. Let's break down the biomechanics of these single leg raises or squat position again. So toes forward knees over toes.

My hips are back and low, but my chest is forward. My weight is going to transfer into that higher leg, and then I'm going to use those same muscles glutes and hamstrings to power up. The muscles that are slowing me on the down that are breaking me are my quads. So power up, control down. Find that vertical lift.

As if you were gonna jump, landing foot is toe ball heel. This is really helping to promote ankle mobility, really important. Let's do those up and overs in three Two, learning this on a stable surface, a good idea versus going on to the machine. Up and over. Again, I've got some width to cover.

So I'm not just jumping vertically. I'm getting that lateral movement as well. Five, four, three, two, And one, we did it. Great. Alrighty. Come back over to your reformer. Grab one loop, the one that's closest to you. You're gonna step the leg that's closest to the machine through.

I'm gonna choose the long and step back so it's above my knee, and I've got a little bit of tension. My leg that doesn't have the loop comes back behind, so I'm now in a lunge position. Lower the shape of the body down, As I rise, what I'm trying to feel is my kneecap draw up, the leg fully straightened, and I want that carriage to move. The rope is assisting on that flexion, and it's making me harder to straighten. Making it harder to straighten that leg.

It's making me work harder. Pull back. Inhale down. Pull back. This is often done with a resistance band around the knee.

The band could be tied to something fixed, and it's teaching us the alignment and the sensation of recruiting the back of the leg to rise when coming up for a lunge or coming up from a squad. Let's add our balance. So down, up, down, up. It's very similar programming, helping us find that power in the still stability leg, stabilizing leg, lift, lower. Four, three, Last two, and last one. Well done. Okay. So lots of glute work.

We're gonna keep the loop where it is. Turn to face so you can sit. I'm gonna just hook it right above my knee, so it's not below anymore. And this is a core exercise, really challenging my ability to stay stable, to not rotate. Okay. So it's actually a good angle that you can see it from my back because you'll be able to see right away from twisting.

I extend the legs as I lower my v up, exhale pull. I'm using my inner thigh on my strap leg, and my obliques on both sides. I'm trying not to twist. Inhale down, exhale up. I'm using my hands a little bit. Not a lot.

Excellent. Use them as much as you'd like. The lighter you can stay in your hands, the more challenge you'll feel. Three, two, One, come all the way up. Well done. Keep that strap, rise to standing. Now you're gonna use that long loop in the opposite leg. So I had this one.

I'm gonna put it around the arch of my foot. Opposite leg. Working those glutes again, lean forward. This time, my stabilizing leg stays bent, and I'm pushing the carriage back. Bend and come in.

Push to go back in and push. And if you're feeling really confident, you can incorporate upper body and spinal mobility, almost like you're doing your double leg stretch, but standing up, flexing the spine, lengthening. Let's do four more here. Four three Two see if you can really find that length and flexion. Okay. So I want you to keep the loop around the foot.

This is a really good strategy. Gonna go into a leg sweep series, you don't have to waste any time and fiddle around. Hands go onto the blocks. Inside foot comes up. The loop is already right where it needs to be on the foot, and you're ready to go.

We're gonna mirror the same type of movement. So I'm in a small scoop here, and then as the leg extends, so does my spine. And I don't have to kick really high. Just finding that long line works for me. If you like to go into Arabic, hip open, leg to the ceiling, do it.

Five, four, three, two, and one. And take it down. That was awesome. Okay. So let's do the same series on the other side. Come on off, grabbing the loop.

It's going around the knee. And you're stepping back so you have some tension. And this is meant to remind you that when you flex in your lunge, the knee is gonna be pulled forward, just like the rope was pulling me. And then as I come up, I'm actively drawing my kneecap up extending at the knee using my hamstrings to do that, low and lift down and up. Play with your spine.

We've talked about this before, vertical spine, more quadriceps, hinge forward spine, more glute activation. See what feels better in your body today. Let's play with the balance. So rise up to a straight leg, drop back into a ninety ninety, both knees bend. Straight leg. Again, it's the sensation of powering up.

Like, I'm gonna jump off the ground. Up. These level changes, like I said before. What I mean is you're down low like this and you're up. This is getting your heart rate pumping. Heart is working, calories are burning.

You might feel out of breath. That's the point. That's a good thing. Three, two, and One. Alright. Let's see how we do with our counter rotation exercise.

I'm just moving this up a little bit, see how it's above my knee. I find that to be more comfortable. And now the resistance is wanting me to twist. So the challenge is not twisting. Let's see how we do on this side.

I got my inner thigh working on the side that has the strap. A little bit of upper body to help me support. Five, and I am trying to go all the way down. Four three two One. Nice. We're still using this loop, but now it's in the other foot.

Slightly diagonal, so I feel like I'm in the same plane as the rope. Stannie leg stays bent. Now it is the strap, leg that's pushing straight back, finding that hip extension. This is a great place to stay. Adding the double leg stretch is more complexity, more balance. If you're training strength, you don't need to add complexity or balance in.

Let's see how we do on this side. So I'll hug, flex my spine, And then as the leg extends, so does my spine, big scoop, scoop in, change the gaze, By looking down, it challenges your balance more, shifting the gaze, makes it harder to balance. One more time, and bring it in. Whether you have your box on and you're gonna do your leg sweeps or any other variation where you want the foot into the loop, this is a great exercise to do before because coming into the next move is a much more efficient transition, you can see there. Okay. So same sort of pattern flexed and lengthened.

Inhale and exhale or change the breath. Right? A lot of times we inhale to find our length. Four more, what I'm feeling a lot of is my standing leg. Three, two, and one. Easy to hook that strap up.