PRO | Supine Essential Warm Up Flow

We're gonna start with footwork. So have your footwork springs on. I've got three springs, and we're also gonna be using a ball and the box for this class. Let's get started. Lying down, the ball goes between the inner thighs, right between the knees and the pelvis.

So not too high, not too low. We're gonna start with toes on, heel sifted high, pushing all the way out, legs are straight, and bringing the curage in with intention. So pressing back until both legs are fully straight, pulling up through the kneecap. I'm keeping a little bit of space between my lower back and that carriage heavy in my hips. So I'm disassociating my lower body from my upper body from the movement. I'm just focusing on my lower body.

Somewhere around 10 repetitions, 10 to 12 is a great place to be in this entire class as far as reps go. Come halfway in on the next one and press out an inch. Keep squeezing that ball. Remember, the ball is a great way for us to connect into our abdominals in this series. So as I activate my inner thighs, I can feel my abdominals engaging as well. No bouncing. Control those springs. Three.

Two, and push all the way out for one, drop the heels under, get a nice stretch, 10 times, lift the heels up. Use this as a chance to connect into the back body. So as the heels drive up, feel that lift all the way up through the seats, feel length through the crown of the head, and try to keep an even amount of tension through your big toes and your baby toes. Three, two, and come halfway in. Same move. Carriage doesn't move from this one, though.

So both heels drop under. Both heels lift high. Make sure your carriage is not too close into that foot bar. So I want this bring tension to be present. I'm feeling this in my quadriceps, in my thighs, I'm stabilizing the carriage, and I'm working the deeper muscles in my calves, doing these calf raises in a bent knee position three. Keep squeezing that ball.

Two, and one, push all the way out and bring the carriage in. Now it's gonna get heavy for a second. So change so your heels are on. Pick a leg and place the ball behind that knee. Keep that ball steady and push all the way out. So this is gonna feel like twice the weight because I'm pushing the same tension with one leg.

I know you can do it. The idea is to build strength. All the while maintaining the stability in the pelvis and in the back. Four, are you straightening that leg all the way? Really push through that heel. Three, two, And one, bring the carriage in, switch to the other leg. Squeeze the ball, place the heel in line with the hip, and push out. It's sometimes really nice to do the right side, and then immediately go into the left.

You can feel the difference straight away between the two sides, and it kinda gives the brain a chance to connect all the way out, push through the heel. Four, three, two, and last time here, one, bring the carriage in, hold the ball in your hands. We've got some more formal roll ups to do. Relax your legs. Look towards your knees.

Exhale as you go all the way over, reach for the ball, but pull the shoulders back rolling yourself back and all the way down. Big exhale up and inhale as you recover on the way down. If you wanna change the breath pattern, go for it. You can add extra breaths. You can exhale up. Inhale hold at the top and then exhale down.

Try to move through your low back. Notice that you're skipping it. Try to get that low back to connect into the mat one more time. Big exhale up. Stay here for a second.

Hold the ball with one hand. Reach under your legs and adjust your springs. You wanna adjust so you've got one red and one blue spring on for this next flow. Roll yourself halfway back. Hold the c scoop position.

The ball will lift and drop down to one side. And exhale leather. Now I like to keep my legs totally relaxed on the bars. I do this. I'm trying to relax my lower body, relax my hips, and focus on engaging my abdominals as much as I can.

Three. Two, one, and roll yourself all the way down. Hips go up as if you're gonna go into a bridge, but place the ball underneath the pelvis instead of bridging. Now if the ball's in the right spot, you'll know because it'll feel stable. Not gonna slide out, and you don't feel off center.

So adjust it so it's right for you. I'm gonna use my short loops. Remember, I'm on one red and one blue, float the legs up, and keep your head down, exhaling to pull the arms all the way down to the carriage, in healing back up again. I love using the ball under the pelvis. So I can right away feel if I'm pulling more with one side, and I can also feel if I'm disconnecting through my core, because I feel more wobbly. Try squeezing your legs together.

See if that helps. Three more here. Three elbows are straight. Two And one more like this, and we're gonna start adding on. So as the arms pull down, maintain the shape of your spine, and extend one leg long.

The lower you choose to send that leg, the harder you're gonna work, and then the other. So it's a reciprocal pattern. You wanna stabilize, and then press it. Chest is wide. Head is down for this entire series, one more each side.

And press. Both legs will go long. Arms go down. Hold it. Stay here. If you're arching your back, feel your ribs heavy into the mat, turn your palms in. Leave those legs low and just pull the arms in.

And in. The lower your legs, the harder you work. Take breaks whenever you need them, make adjustments without needing any permission. Just go for it. Four three to bring the arms in on the next one and keep them in. Turn your palms down.

The legs will do the moving now. So legs go up to the ceiling, legs go down as low as you feel, you can stabilize that core position and back up again. When the legs lift, I want you to feel like you're heavy in the hips. So I'm not trying to lift off the ball, inhale down, exhale up. For Three, ribs staying heavy, fingertips reaching, two, and One, bring it all the way in, feet go down, hold the straps with one hand.

With your free hand, grab the ball, it's gonna go between your ankles. Grab the straps again and get ready to come into some supine inflection work. So on a big exhale, the arms pull down, you lift up, reach through the fingers, bend the elbows to a 90. So my elbows and my knees are in 90 degrees, then exhale everything pushes out at the same time. If you wanna drop the head and take a break, go for it.

Sometimes I'll dig my elbows down into the mat like this and I'll sort of use that to prop myself up. I don't think it's cheating. I think it's okay. Xhale push. Three, two, one, bend the knees. Drop the head and circle your arms.

You're gonna go up. Carriage stays steady as they open in. They're gonna go up. Carriage stays stable and in. One more this direction.

Just taking a little break for our neck and reverse. Arms go down. Open, keep that carriage steady as you lift. Arms go down, open, shoulders pulling away from those blocks, one more down, open, and lift. The 100, take a big breath in. Exhale, extend the arms and the legs and start to pump.

10 sets of breath. Carah stays stable. Lower the legs to intensify, bend them in to modify, but keep on going. Inhale through the nose. Exhale through the mouth, we're halfway there.

Opening the collarbones, looking at the legs. Two more sets. Breathing. Breathe out. Last set. Take a big breath in and exhale. Hold everything steady.

Maybe you can intensify and take it all the way down. Nice. Let's hook up those straps. Grab that ball in your hand. We've got a couple of more reformer roll ups, so legs relaxed. Exhale up you go and inhale down.

Now if you're looking to intensify this, you leave the arms straight up. Check it out. I leave the arms up. So they sort of frame my face during the scoop, and then I bring them up with me and keep them up as I roll down. Dropping the arms like this. Easier. Little more support.

Keeping the arms high. More work. Do one more. Choose the version you like the best. And stay up. Good. Come off your machine.