PRO | Heat Skater to Plank Flow

Grab that ball, come off to one side. We have to make a couple changes. So we're gonna drop our foot bar down two notches so the platform is available. And adjust the springs. So we're gonna do a skater series, which is a glute focus.

I like that a bit on the heavier side. I'm gonna choose to stay on a red. You could do it a blue. You could even go higher like a green. We're gonna continue to use the ball for this flow.

So step one foot onto the platform and then the other leg onto that carriage. We're gonna get low. Stay low. And before we add any choreography with the upper body, let's figure out what we're doing with the lower body. So pushing and pulling. But there's a little more to it than just that.

You want to keep your weight to the outer edges of your feet, and you want to avoid collapsing in the arches of the feet. So as I push out, there's sensation towards like the baby toe, the pinky toe side of my foot, adding a push forward. And as I push forward, it's a nice reminder to pull the core back in in. We're gonna add some rotation here. Leave the arms long, and then as you kick out, rotate away, weight into the heels, rotate away.

Four. Stay low. Stay low. Three. Two. One more time. One.

Bring it all the way in. Good. Rotate towards your platform. We're gonna place the ball between our inner thighs same position as we did with the bridging, so just above the knees and walk it out into a plank. If you've got the lighter spring on here, you're gonna be working a little bit harder than me. Bend your knees, and as you press out, squeeze the ball.

This can be done on your elbows and forearms. Push. Here's a little trick. If you want a bit more support from your carriage, but you don't wanna change the springs, walk your hands closer to the center. Five. Keep that squeeze in the ball.

Four three two bend and hold, knee taps down and up ten, nine, eight, care. Just push it a little bit. Six, five, four, three, two, one knees can come down, grab that ball. That was a quadricep burner. Let's go back to booty. So coming around the other side, I've got one foot on the platform, I always stand on what's not gonna move first, get real low, practice the legs. So you'll notice that when I do this, I really use the edge of the machine.

It's because I wanna extract the most resistance from the spring. It also stops my foot from sliding. Add the push forward. And as I push forward, I pull back. One thing to note on this exercise is I have a lot of stabilizing weight on this side here.

So heel and hip, kind of an alignment. Let's add the twist. So as you push out, rotate away from the leg, My brain wants me to come up because it'll be easier. So I'm telling myself to stay low. Stay in that squat.

Four, three, Two, and one. Nice. We're gonna do the same transition. So I've got enough room on my platform to stand on here. If you don't, make it work for your machine and your body. Ball goes back to where it was. You're gonna take it forward. This time, I do want you to walk down to the elbows, and I prefer to be palms together.

Elbows wide. Squeeze the ball. We're gonna pike. Look at the ball. Lift the hips. Look at the hands, drop the hips.

Look at the ball, lift the hips. So whenever you're doing a combo move where there's two positions, it can be really helpful to say those positions in your head. Looking down at the ball before the hips come up is an awesome way to feel more abdominals in your plank. Three, two, one more time. One, and done. Alright.

Let's get rid of that ball, bump our foot bar back up. I have my red spring on, so I don't need to change my springs. But we're gonna do long stretch. So if you have a blue spring on, you definitely want a heavier red minimum for long stretch. In my opinion. Okay. So let's get into this exercise.

Headrest can be up, especially if you don't have grip socks. It'll stop your feet from sliding. Hands go wide onto the bar, fingers and thumbs over, and the leg that's closest comes on right where that headrest lifts. So notice the carriage is not pushed back yet, and then I take the other leg to meet it. My heels are together, ribs are lifted, and I'm gonna push back as far as I feel like I can go today and bring the carriage forward.

This exercise can be done on your knees, and you don't lose anything from it. So if you're on your knees, your hips stay open. It is still a core exercise. It is still a challenging exercise. So I want you to be real honest and pick the variation that's best for you.

Adding one push up when the chest is forward, elbows could be wide or narrow. Four Three I'm not worried about going all the way down to the bar. Two, I just wanna keep my shoulders stable. One, and send the hips up. Seems like a good time for a stretch, drop down, touch the toes, new move coming at you, and it's called tendon stretch. So no changes with the springs, but you do wanna turn around and sit on that bar.

So let's talk through a couple of preparatory movements. This exercise has the intimidation factor. And you can do it because it isn't the hardest exercise you've done in this class by far, but it is scary because you're you're upside down. So hold on to the bar. Don't move the carriage.

Thumbs are over. Fingers are over. Practice lifting the hips, and just kind of feel what that feels like. You can let go for a second if you want, and then sitting almost all the way down, hips up. Four three. It's better if you drop the head and tuck your chin. Two, and one.

So that scary part's done. Right? So you're gonna go upside down. It's okay. And then we're gonna practice pressing out. You'll notice right away that The resistance in the spring feels pretty heavy and it's gonna support you when you're pushing out. I've got my heels together toes apart. It's my preference, and the carriages right at the arch of the foot so my foot's not gonna slide.

So I wanna go back into that same scoop position that I was just in with my chin tucked. And then lift my hips just like an inch off the bar. And then the goal is to come up to where I just was, and then back to the hover, up, and back. Up and back. You'll notice that I feel a bit more weight in my heels here, and you do too, and then a bit more weight in your toes here.

Okay. So that part's done. Next is adding a push up. Sorry, a tricep dip. So when you're out in that position, you're gonna push a little past your arms, bend the elbows, and rise up. Looks like this. So coming up first, dropping the head, push out, push a little bit further, so I'm more in a flat back, find that dip position. Come back to the scoop and lift.

So I push through tendon, stretch, sit deep and low, come back, scoops. You can do two more. Push dip, wait to the toes, push dip, wait to the toes, and you did it. So I like to transition by walking my hands forward and coming on onto my knees, but you may have a different transition. That's fine.