PRO | Glute Focused Side Lying Flow

Hello, Tracy Mallett here. For this pro flow, we're gonna be focusing on sidelines. So the setup is starting on a sideline. It's going to translate into a quadruped position and then finish off on supine on your back. So I love this flow because it stays with the loop can even have the bigger loop or the smaller loop depending, obviously, the smaller loop is going to be a little bit smaller, a little bit more resistance. So you can choose whether you wanna do the smaller or the bigger loop.

I'm going with the bigger loop today, but basically the whole flow the movements those sequences together stay with the loop around the thigh just above the knee. And we're stopping with the same spring. So we are going to be on a blue spring. We're going for a lot of repetition. We don't really need to be in on anything higher than a blue spring.

Unless, you wanna have a little extra challenge. Maybe you're working with some really strong men or strong women that need a little bit more strength, then obviously you can take it up, maybe add a yellow. So it's like blue and a yellow, even maybe a red. But whoever, that should never be at the detriment of their flow of hip stability, shoulder stability. All that has to come first before you start adding any kind of more weight.

So start with a lightweight, get all the fundamentals, get your shoulder girdle, get your hips, all stabilized, beautiful movement. Once we've got that into our body, then we can add more weight if desired. Alright? So I'm just gonna come around this way. I've actually put the foot bar down because we're gonna be using our leg to the side just so it doesn't get in the way. Now you have two choices.

I'm going for the harder level, which will be on the knees. However, you can do all of this here for, on the shoulder rest here, okay, on your head rest. The hand here, we can do all these movements just like this. So if you're in a mixed class, absolutely, there's always going to be someone that doesn't feel comfortable on the knees, they're not ready for it, then obviously pop them here And then the other ones who've been coming for a while, they've got the stability, they can bring them onto the knees. I would definitely say this is a very intermediate exercise to do it correctly intermediate to an advance, I would say. This is more doable here, but, of course, we're gonna go for the intermediate level today. Alright. So we're gonna put our knees in the center here. I'm gonna pick up, hold on to the shoulder block, and then I'm gonna grab the loop and place the loop around the thigh.

I'm moving, putting the hand down onto the headrest here. Okay. Keep your hand here so we're all stable. I want you to lift up through those obliques first before we start moving. Hold onto that front shoulder block. Are you ready? Bring the legs together.

Release, put your hand on your hip. So now you can see I'm in the middle of my reformer. I'm gonna go into a classic clam. So you can see, I'm in that sideline position. Right. I'm gonna keep my hand on the hip for right now just to push the hip away equal length on the outer side of your waist.

And here in that little slight side bend, we wanna lift up and over. Alright. So we're here. Now, obviously, we can progress the hand behind the head if we feel comfortable. Now the next level is just the knee moving. So I'm just gonna add that knee moving. And it comes back to the other leg.

So it stacks back to where you started. Remember, there's always a start and a finish. So be clear with your setup where you start so that if anything goes crazy, tell them to come back to the start position. And so be clear where they start because that's where they finish. So you're in that abduction here. Now, of course, we can move it out to a straight leg, bend the knee and bring it back down.

So this is kind of where I would take it to knee lift, extension, bend, bring it down. So you can see there's a lot of challenge on that stabilizing arm your tricep is firing up. The next layer would be here down and up, which would be the hardest layer. It's basically kneeling sidekick and your mat work here. And then hold it here.

The next level, which is going to be even more challenging, is pilate sidekick. So we can flex select forwards. Go slowly. There's no need to go fast. So we inhale as the leg goes diagonally forwards, and then we try and go into a little bit of hip extension. We're going forwards, hip extension. Now you pick the height and you stay at that height.

And then you go back into hip extension, bend the knees, finish it off. Now you can see that because my foot is off the reformer, it's more unstable. Right? That's kind of what I want you to be. You are challenging your stability. If you need to be your leg a little bit forward, you can.

That way, you've got more stability because you are more in contact with the reformer. So you can play around with that with your class. Alright? So I'm going back to that last layer so that we can do the transition. So I'm back to here. We've done Air Pilati psychic, I actually this is kind of a fun factor here. We can hear you and do opposition, which is your prep for your advanced star.

So this is kinda nice to add that lovely leg going forwards and back. Alright. So now we're moving on the knees bent. Now we transition, which is the fun part. We're gonna put our hands either side of your shoulder blocks. Your knees are underneath your hips.

You know the drill here. You're in that quadrip head position. Now we're going to release that leg back out. So the knee comes in and out. So what I love about this, you got fundamental movements, but adding a little bit of resistance, from your spring here.

And then we can move it. We can wrap it up. We can keep it here. Everyone can do this. We can have lots of reps here to make it a little bit more challenging.

We can add little baby circles here, which is kinda nice, keeping it small, and then circle in the other direction here. And then we can hold it here Now if you wanted to, you can bend and just wrap it up and so they can feel the work in the hamstring and quad. Maybe privately, you can take it there. Now from here, we bring that knee down here. And then we turn it around.

Your transition is holding on to your loop. We're gonna move the loop underneath the knee Bring your feet onto the headrest. So I'm here, we now can go into our roll back. Hold on to your shoulder blocks, move your hips close towards your shoulder blocks, and bring that knee in. I've got the opposite leg down.

Your foot is down on to the headrest. Clasp the hands. And now we can go into our killer abs here. So we can add a level of abdominal work. I like to keep that leg down at the beginning for multi level class. We can add the oblique rotation.

Here, the exhaling oblique rotation. And then the nice one is is the leg circles. So now we go in the hip mobility and then reverse it in that hip circles. Use to do four of each one side, hold it, find that stretch. Of course, we can even go into a single leg here.

We can keep on giving in that flow if we wanted to. And then bend our knees, drop the feet down. I used to say put your hands by the side of your body, push yourself up, use your abdominals that you've learned to use in pilates, lift up nice and tall, take this loop away, and then we go to the other side. So I'm gonna quickly go the other side so that we understand where we go to. So I'm gonna come up onto my knees here. Move the loop around.

K. Put your hand on the shoulder block. Get yourself situated. Like I said, you can move your foot forwards. So you've got more of your shin in contact with the reformer, which is gonna give you a little bit more stability. Alright. Bring the knee together.

I'm gonna come back. So I've got the rope in just by the, shoulder block here. Hand behind your head, we're gonna go into our little clamp here to start with as your clamp. Kalam. That's your first layer.

Second layer could be knee, lift, up and down. Keep looking forwards. And that longest possible arc. That's it. Now we can add on kick, bring it back in.

This is where I would take it to next. Kick and one kick. And this time, we're gonna hold the kick here. We can go down and up as your little side kick in that linear position right in the middle of your reformer. K. We hold it here. We can do our little mini deadly circles.

I call them. And then we reverse those deadly circles. We can do lots of them as many as we want. Remember the icing on the cake is the flexing forwards. And back, flexing forwards diagonally forwards and going to hip extension back.

And then the last variation is the arm moves into arabesque, and then it comes to the side as the leg goes forwards. Here. So you're going forwards and back. So this is definitely intermediate slash advanced. I would really put it as one more time. So we hold it here. Bring the hand back onto the head back to start position.

We rotate around, find your quadrant quadripet position here hands by your shoulder blocks. Right? We go again pushing out a name we call this. Remember the donkey kick. Yes. We push back and in.

You can have your toes pointed or we can flex. If you wanna feel a little bit more engagement with their hamstrings, people always ask me, is it best to do flex or points? He's gonna say there's do both. Okay. Alright. So this is definitely where we can go into our our best here, down and up, tap open in, tap open in, There we go. And then bring it back into QuadFED, maybe do like a little arch release here, you know, to release the spine here is always good.

Now we take it to the next level, which is here. Remember, I transition. You tell them to move the hips, sit bones close towards shoulder blocks. Right, move the loop underneath the knees, hold on to the shoulder box, inhale to prep, exhale pelvic tilt, rolling down in your roll back. Bring the knee with the loop towards your chest. You're driving it towards your chest.

Take the hands. We'll wrap it around, interlace the hands of the elbows for full view here. We do our little single leg here. We all know our killer abs. I would definitely go with a lighter spring so that you're able, which I am on a blue spring here, to really focus on that imprint of that lower back, So they're actually feeling the abdominals, not just their quads because they've got it too heavy.

And then we add the oblique twist. And also with the leg down, the opposite leg down will help them do it correctly. So in return, it will feel harder for them. And like I said, we can come to here, reach that leg up. We can do scissors here, little scissors.

It'll make it a little bit harder, of course. When I'm doing a scissor, I wanna keep equal length in both legs, there. And then from here, bending your knees, bring that leg down, leg down, place your hands right by your ribcage, use your upper body strength and push yourself up and bring it back, and then place your straps down. And if you think about if you've done that flow, you wrap it up, maybe you don't do so many of those sequences, maybe just pick two in each position and just wrap it up, like two in each position and just wrap it up, definitely gonna feel that burn. And remember, this would be your modification, come down so you can teach it to a group level class.

Alrighty? Enjoy. It's one of my favorite flows, one of my go to flows. I hope you enjoy as much as I do. Thank you guys.