Reformer for Men

Greetings, everyone. Uh, my name is Kevin Bowen and I'm back. I'm your applaud. Has any time to do another Pele's men's reformer workout. So, um, gentlemen, if you're ready, we'll get started. So let's begin. Step our feet out apart a little bit. We're going to start standing. Uh, reach your arms up, turn your palms facing one another. Open your fingertips apart. Inhale and exhale.

And again, inhale, reach your shoulders up. Exhale, drop your shoulders down. And one more time. Inhale, reach them up. Exhale, drop them down. Now start reaching with the right hand over to the right and with the left over. So we reach right and left, right and left. Reach up to three. Last four.

Get ready for three, two and one. Reach both arms up. Bring both arms back down behind your head. Fingertips wide, elbows out to the side. Step your legs out a little bit wider. And then let's bend elbow to the right. So we're going to go bend down, right and up again to the right, down and up, down and up, down and up. Last four, three, two more. We're going to switch sides.

And one to the left. Here we go. Reached down, come up, down, come up, down, come up, down. Yeah. Again. Last four over three. Great. Two more and one. Reach to the right. Now hold it. Take it over. Reach the left arm out. Stretch. Reach it up. Take it back behind your head. Reach to the left to reach over.

Reach the right arm out and over to the left. Reach up, bring it back. Bring both arms behind your head and then slide both arms down your body. Reach your arms back and look up at the ceiling and stretch it out and release. Very good. Let's roll our shoulders up and back and up and back and up and back and up and back. You can relax for one second. Now step over to your reformers.

And what I'd like you to do is to take your right leg up onto the foot bar, bending your left and come down and stretch. And let's get a hamstring stretch right there. Find a comfortable position Ben into your left and stretch it down and bring it back up. Great. And again, stretch it down and bring it back up. And one more time. Stretch it down and bring it back up. Now take your hands on top of your thigh and then just bend over and reach out and really flex your feet back.

Get a nice stretch and release, straightened back up. And let's sides changing legs. Very good. Take your left leg up, hold it there as tall as you can. Get your balance and bend down. Come up, bend down. Only go as far as you can comfortably. One more time. Come up, hold it there.

Really reached through your left leg and reach over and stretch and flex your left foot back. Stretch it out. Very good. Okay. Bring it back up. Take your leg off and let's go ahead and get onto the reformer. Excellent. Go ahead and put your foot bar down here you go. And put your right leg straight out and then bend your left leg alongside or you go and just reach yourself over and stretch out forward over your leg, flexing your foot and come back up. And again, stretch over your leg, flex your foot and come back up.

And one more time. Stretch over your leg and come back up. Excellent. Just switch legs, straighten your left, bend your right, flex the left foot. Try to square up on your pelvis, stretch over and come on back up. Excellent. And again, stretch over. Flex your foot back, really flex it and bring it back up. And one more time. Stretch over and bring it back up. Excellent. Go ahead and step off the reformer and you're going to step to the side.

What we're going to do is put the flip bar up right in a regular height position here. And what I'd like you to do is to put your right knee onto the reformer and your left leg on the floor and slide your left foot forward towards the leg of the reformer. Hands on top of the bar, slide your right leg back towards the shoulder block, and then go ahead and squat back into it, dropping down into your left leg and then coming all the way back up. Excellent. And again, drop all the way down, right in D Eve's lunge. Lift your chest up and come all the way back up. Two more. Please. Press all the way back and come all the way back up, and one more time.

Press it back this time. Hold it, and breathe for a count of four, three, two, and one, and bring it all the way back up. Very good. Let's walk around and let's do the other side. Excellent. Get a little cardio workout. They're walking around the reformer, left leg on, right leg, slides up towards the foot of the reformer, and go ahead and slide it back and bring it back up. Excellent. And slide it back a little bit further this time and bring it back up and again, slide it back and bring it back up in this time. Take it back, hold it right there. Hold it. Lift your chest up.

Hold for three, two, and one, and bring it all the way back up. Excellent. Go ahead and step off the reformer this time. Turn around and step back to the inside of the reformer. Okay. We're going to do a little squat stretch again for your hamstrings. Reach back and grab either the handles or the shoulder blocks. Okay.

And step your legs a little bit more forward. So forward this way, right. Look forward. And then go ahead and straighten your legs and round your stomach and pull the reformer towards you and straighten and go ahead and come back. I'll get those for you in a minute and again round and come all the way up straight your legs. Breathe. Inhale and exhale and two more. And again, come all the way up.

Drop your head a little bit more and squat back into it last time. Come all the way up round and come up and hold it for four, three, two, and one. Excellent. Go ahead and release it, squat back. And you can go ahead and let the reformer go. I've got it now. While you're in there, I want you to turn around and face and sit down on the inside of your reformer.

So what you're going to do is sit right here on the inside of your reformer facing the ocean. There you go. And Scoot over towards the end of the reformer if you can, and then reach and grab here. Okay, so grab onto the reformer. So make sure you got a little seat. Actually scoot over a little further and straighten your arm out. There you go. Now allow the reformer to stretch you over to the left side. So just let it pull you and then bring it back up and sit up tall and again, stretch over to the left side and bring it back up and sit up tall.

Two more. Stretch over and bring it back up and stretch over and bring it back up. Excellent. Go ahead and stretch over. Go ahead and let me have that and we're going to let it go a little bit. There we go. Now while you're there, just sit up tall, let go of the reformer and just sit up there. And what I'd like you to try to do is to really get in touch with where your little sitz bones are sitting on the little narrow piece of wood and from there really try to pull yourself up tall. There you go. Excellent. Totally different, Huh? Now stand up.

Yeah, there's a little bit too much stuff in turn around and face the other way. Be careful we don't trip on anything. Sit back down and do the same thing again. Find the Sitz bones there on the word and then I'm going to push you out the reformers and hold on to them. Get on your sits bones and now stretch over and bring it back up. Very good and stretch over and bring it back up to more stretch over and bring it back up. And last time, really stretch. Stretch as far as you can this time and bring it back up.

Good. Let's go ahead and release the reformer. So let them go. Very good. Excellent. Go ahead and stand up and come on over to the front of the room. Former. Very good. And Go ahead and straddle the reformer. So you're going to sit on it, straddle it with your feet on the floor.

We're going to do a little footwork on the floor right here. So what I'd like you to do is to just find a comfortable position. Find your sits bones okay. And take all your toes up off the floor, but keep the metatarsal is down, so keep, yeah, there you go. Keep your pads down and press them back down again so it goes. Toes up, toes down, toes up, toes down again. Toes up, toes down, toes up, toes down. Two more toes, up, toes down, toes up and down. Now leave them all down and just big toe.

Big Toe comes up and goes down. Big Toe up, right? I know. And it comes down. Big Toe, up and down and again, big toe up. Listen up now and down. Little Toe, only little toe, up and down, little toe. No, just a little toe and down again. Two more little toe. Up and down, little toe, up and down. Now we're going to have a lot of fun. Okay. We're going to go big toe down, little toe down, big toe down, little toe down again. Big Toe down, little toe down. One more time. Big Toe down, little toe down. Tricky, isn't it? Huh? Okay. Just the big toe. So the big toe is going to go tap, tap, tap, tap, tap, tap, tap.

Four, three, two, and stop. Okay. Now just the little toe up. Tap, tap, tap. See how the pinkies start to work at the same time? Yeah. [inaudible] four more. I told you we're going to have fun today. Tap, tap, tap and stuff. Okay. Now that I've tortured you. Okay. It's a good thing we weren't doing that.

Standing. Let's go ahead. Let's put some springs on. Let's put on a three reds and then that green spring, that will be three mediums springs and a heavy, and what I'd like you to do is to roll down, watch the shoulder blacks, and go ahead and get on your back and take your feet up on the foot bar. Find a comfortable position. Okay, very good. What I want you to do is to open your arms out to the side and just allow your chest to get a nice stretch out and then close it. Bring your hands together, open them out again and close it.

Open them out and close and again, open them out and close. Three more. Here we go. Open them out and close. Open them out and close. Open. 'Em Out and close them. We're going to do one last one. Hold it out. Stretch and release. Bring your arms right up to the ceiling.

Bring both arms and try to stretch them up and then press your shoulder blades into the reformer carriage and again, reach them up, plus your shoulder braids into the reformer carriage. And again, reach 'em up. Press your shoulder blades into the reformer carriage to more. Reach them up, shoulderblades into the reformer carriage and one more time up and press them in and release it. And just take your arms to your side. Hang on one second. I'm going to get you guys a couple of balls here. Separate your legs a little bit for me. Squeeze that ball. Okay, we're going to do a little footwork, Andy, I'm going to lower this down a second cause this is a little bit too high.

Here we go. Let's take this apart. Down to your Meta tarsals. Kate, squeeze the ball, line your knees up with your hips as best you can and press the carriage out and control the carriage on the way back in. And again, press it out and control it. In think of Lincoln in your body as you press the carriage away and bring it back in. Very good. And again, press it out, bring it in, press and back up. And again, press lengthen and bring it back in and press and bring it back in. And one more time, press it out and bring it back in. Now staying right where you are, I'm going to separate your toes a little bit.

I don't want to separate your knees too much. Squeeze the ball as tightly as you can. Okay, so I'm going to drop this down one second for you or you go and again, push the carriage away and bring it back in. Think of lengthening through your whole body. As you reach out, keep squeezing the ball and again, press out, bring it in, press out. Excellent. Keep the control. Let's do four more. Very good. Relax your upper body and make it be heavy on the reformer carriage. Very good. And one more time.

All right, excellent. Now go ahead and let me take the balls away. And what I'd like you to do is to bring your heels together. Now, touching them, separating your feet a little bit into Palladio's v and let's go ahead on this. Push out and bring the kerogen length in a way. Zip Up through the center of your body and bring the carriage in. And again, press it out. Good. Press it out. Bring it in. Good, nice big crease here. Press it out, wrap the legs around, press it out. Excellent.

Push. Good. Two more for me. Please push and bring it in one more time. Very good. Now we're going to pick the speed up just a little bit. We're going to change foot positions. We're going to bring, our feet are parallel and we're not gonna touch them. So let's just line them up with your hip bones and your knees. And from there, go ahead and push out and bring it in. Press out, bring it in.

Try to control the carriage on the way back in so you don't hear any banging when it hits the stopper. Great. Pushing out. Five more. Very good. All the way. Straighten your legs straight and I'm good. Do One last time. Excellent. Once you come in, we're going to bring our heels up this time I'd like your legs and your feet to touch rather. Okay. On your heels, so come up to your heels. Very good.

What I want you to do here is I want you to wrap your toes around like you're grabbing pencils, okay? And push out. Again, press and come in. Excellent. If your feet get a little crampy in this position, you can stop for a second. By all means. Sometimes they do, sometimes they don't. Lengthen out. Lengthen your body out. Continue to grab those pencils.

Good. Two more for me. Excellent. Excellent. Good. Once you bring the carriage and we're going to slide back down to the metatarsal is right on the foot bar, wrap the toes around. What I'd like you to do is straighten the carriage out, take it all the way out, hold it there. Keep your legs straight and work only your feet. Drop your heels down and raise way up on your toes and really try to go a little bit further. Each time you move, drop him down and lift him up. Drop him down, lift him up and again, down. Lift up.

Great. Down, up for more. Only pressing down, worked through it worked way down last too. And when you get to the last one, hold it there. I'm going to give you a little stretch. Just hold it right there on the bottom. So drop it down. Take a little stretch, hold it reed. Excellent.

Good. Bend your knees. Now bring the kerogen in. Going all the way back to the stopper. Okay, let's take our legs wide for the last one. So you're going to drop your heels to the outside. Let your knees drop so they're in alignment with your feet. And again, right there. Keep the pelvis nice and square.

Press out and bring it in. Good. Keep going in. Visualize in your mind's eye that your leg or your thigh muscles, I should say are wrapping, wrapping around the bones of your upper thigh as you go out. Work the thighs, not the glutes. Do not squeeze your buttocks. That's not what this is about.

Keep the pelvis heavy. Excellent for more for me, pressing it out, bringing it in. Very good. Good. And one last time. Excellent. Very good. Okay. Pull your knees into your chest. You're gonna rock yourself on. Come on up. And we're going to go ahead and switch the reformer around and adjust the springs. So we're going to take the foot bars and put them down.

What I'd like you to do is to go probably to two springs. You'll probably want to go to two red springs or to medium weight springs or a medium and a half spring. That's up to you. And you're gonna go ahead and lie back down. You're going to reach back and grab the loops behind you or the handles, depending on what's there. And you're gonna lift your legs up into a tabletop position with your knees bent. Okay, so just hang on, put your hands through them and grab them.

Once you get up there, I want you to really focus on your whole body and figure out where it is in space. Your arms are nice and long, and what I'd like you to do is to pull your arms down and lift them back up. And we're going to do three more is a little practice. Okay? You're going to pull them down and you're going to lift them up. Good. Now this is this time you're going to pull your arms and round your head up at the same time and hold the position. You're going to straighten your legs out.

You're going to pull your knees back and you're going to return where you came from. So you're going to round up, hold the position. They are abdominals in and engaged. Straighten the legs out, bring them back in and return. And again, pull it, hold it there, bend the knees back in and come back. This time leave your knees bent, but round your head's up and reach your arms along towards the edge of the reformer. Hold it there. Keep your shoulders up and hold the position, but do not hold your breath. Now pull your knees in towards your chest, reverse Curlin and release back. And again, reverse curl in and release back. And again, reverse Curlin and release back in. One more time. Dig Deep and hold that position and release. Great. And drop your head back down. Lift your arms back up.

We're going to change it up a little bit. Okay. Inhale to prepare. Exhale, let's round all the way back up. Round Up, and hold it there. This time, drop your feet forward and lift them back up. Keep your abdominals in your lower back flat. Drop your feet forward and lift them back up. And again, drop your feet forward, lift them back up, and one more time. Drop your feet forward and lift them back up. Arms Up, head down, and breathe. All right, drop your legs down and relax for a second. Go ahead and put your loops down where your handles and step off.

Very good. Okay, let's change the spring edge for me. Let's go to one red spring. That would probably be the easiest thing to do, and this time what you're gonna do is you're going to turn around and face the backside of the reformer and you're going to sit down on the reformer with the battle arms or hands distance, I should say at the back end. Okay, great. Let's put this down. And what I want you to do is to find a comfortable position. So if you can't sit up with your leg straight out in front of you or slightly crossed, you can cross them native American style, figure out what works best for you. You're going to hold your arms out here.

And what I'd like you to do is to diagonally reach from one side to the other, keeping your back nice and straight. Keep your abdominals engaged and looking straight ahead as you do this. Breathe and move and come back together. Breathe and move and come back together and again, reach and come back to the center and again, reach and come back to the center and two more and come back to the center and last one and come back center. Excellent. Okay, now choke up a little bit on your loops and your ropes. So you may want to just grab onto the rope part and reach your arms straight out in front of you.

So they're absolutely parallel to the reformer carriage and bicep. Come in. Good. And then bicep release and come out. So you're going to curl it in and bring it back out. Remember to keep your arms perfectly parallel to the reformer. Excellent.

And come back out. Let's do three more. Pull it in and bring it back out. Very good. Bring it in. Curl. Hold for a moment. Bring it back out and last time, bring it in and bring it back out. Excellent. Now put your loops back down on the holders there, and what you're going to do is to reach over with your left hand and grab the right loop and just pick it up. Excellent. And you may want to choke up on it a little bit. So you get a little movement and you're going to take your right arm out to the side. So it's here.

And then we're going to twist and reach around to the left sides. So twist and turn and come back to the center. Great. And while you're doing this, really try to focus, we felt before where our sits bones were. Let's see if we can find the sitz bones and keep equal weight on the sitz bones as you rotate and come back in. Excellent. Good. Bring this up a little higher here and up. Bend your elbow, reach. There you go. Good. Two more.

Reach it out and stretch it. Reach it out and stretch it. Excellent. Go ahead and put that down and let's do the same thing in the opposite side. So just switch sides. Pick up the opposite rope, venture opposite arm and you're going to twist around and bring it back up from this arm up a little higher here, like there. There you go. Twist it around. Very good and bring it back up and you may want to try to notice which side is easier for you to twist on which side is easier for you to sit evenly on.

Good. Sit up a little taller, Andy. There you go. Twist it around. Good. Let's do three more. Twist and rotate. Good. This is much better for you on this side. Twist. Good. All right, very good. But that down, we're going to do some rolling and now we're going to turn around and we're going to face the front, so we're going to keep the one spring on.

As you get stronger, you can add a half spring if you're using one medium weight spring. And eventually if you're really strong and you can sit up tall, you can have two springs on. So go ahead and sit back. So your pelvis touches the back of the reformer. Pick up your loops again, find your comfortable position, whether it's cross legged, legs out in front of you or legs. Lengthen and crossed. It's up to you. Sit up as tall, you can bring your arms up. And from here we're going to come up and front about a 45 degree angle and back down again. So we're going straight up and back down, straight up. Exhale as you push it out and come back down.

And again, exhale, press it out and come back down. And one more time. Good. For the next six we're going to bring our hands together. So you're going to press out on, squeeze together at the top and come back down. And again, press out in, squeeze together at the top and come back down and again, press out and come back down. Great. Three more. Squeeze it at the top. Hold it for a split second. Bring it back down and again, squeeze it at the top. Great. And bring it back down. And this is your last one.

Very good. Bring it back down. Once your arms come down, drop them down all the way. Take your shoulders up and down a couple of times. Once you've done that, you're going to reach your arms out to the side, drop your shoulder blades back behind you, and you're going to squeeze together and bring it apart. And we're going to pick up the template just a little bit, squeeze it together and bring it apart. Squeeze it together and bring it apart. And again, squeeze it together and bring it apart. Three more. Squeeze in. Sit up as tall as you can. Squeeze in. And last time, this time you're gonna hold it, hold it in, and squeeze for three, two, one, and bring it back. Good.

This time what I'd like you to do is actually we're gonna use both hands together. So what I want you to do is I'll come over and help you. Let me have this. You're going to bring both hands together. You're gonna reach back up over your head and you're going to hang on, or you go so you can fit your hands into the loops if that's easier or just hang onto the loops. You're going to lean into it a little bit and then you're going to press up and come back down and there you go. You got it. Good. So you can either, so lean forward and hold it for a second. There you go.

Now push your arms and reach. Just press out towards me. Straighten your arms out straight. There you go. Good, good. So just kind of squeeze. There you go. Cross your legs. It's probably going to be easier pressed. That's it. And come back up. Press good again. Many options. Crossing your legs completely is one option.

Keeping your legs straight as another. Letting your hands separate is another. It's up to you. Do One more and release. Take your hands back. Go ahead and put your handles down and you're going to step off the reformer. This time we're going to leave the same springs on, which will be one medium spring or a heavy. If you're up to it and you're going to grab the box and we're going to take the foot far and we're going to put it up.

The box is going to go lengthwise and the long box position, and you're going to mount the box from the side, so your head is towards the reformer foot bar or the other way. So face down. There you go right on your stomach. So line yourself up. Take a moment to get on the reformer, puts your hands up on the foot bar. Once you're there, lengthen your body out in. Organize your body so you feel like you're pulled together. And what I want you to do is to bend and straighten in this position, pushing the carriage out and in and try to get your elbows out to this side.

See if that's a little easier for you. Press him out and bring him in. Press them out. Excellent. Let's do three more. Press out. Very good. Good. Still to arms. We're going to change the position. What I'd like you to do is to drop your elbows in and push out from this position. So press out on lengthen and bring it back in. Very good.

Press out in lengthen and bring it back in. Very good. Press out. Great. Okay. Press out. Nice long body. Press out and last time.

Okay. Bring the carriage in. Stop for a second. We're going to regroup. What we're gonna do now is go to the right arm. You're going to let the elbow bend to the side. You're going to reach your left arm out to the side and we're going to press out with one arm pressing out and bringing the carriage in. Very good. So keep your focus, lengthen through your body.

Lift your legs up just a little bit for me. Great. Drop your head a little bit. Press it out. Excellent. Good. Two more this way. Good. Try to keep everything square. Once you bring the carriage in, let's switch sides. So you're going to go back to your left arm, elbow to the side, right arm, extends out, lengthen out.

Pay a little close attention to your body. See if you can feel the difference when your body feels a little uneven, depending on what side it's on. Linkedin, I try to bring your legs together. Great. Good. And make sure you lift your legs up a little bit so you get a little bit more hamstring and gluteal action. Two more. Very good. Once you've completed this one, come back in again. Put both hands on top of the bar.

You're going to press yourself out and leave your arms along. And this time going to swan. And so you're going to lift your head and chest up, arms straight. Come in and press back out and bend your elbows and come back to the starting position. So exhale, push out. Inhale Swan and come in nice and tall. Press back out again and bring the carriage in. Keep your elbows wide, press it out. Nice Swan, come on up, press back out, bend your elbows and come in.

And this is your last one. So you're going to press out, come up, bend your elbows and come on in. Excellent. Okay. Now hang on right there and I'm going to set you up for one more exercise. I'm going to readjust the foot bar. We're going to put this down, Kay, and I'm going to come back and I'm going to hand you your straps. Lengthen your body out, hold it there. Pull your arms towards the front of the reformer, right out to the sides to do a t position out to the side. Now pull and come back out. And again, pull in towards the front of the reformer and come back out to the side.

And again, pull in, come back out to more. Lift your legs up a little bit. Good. Keep your abdominals pulled up and supporting your back and release. You can go ahead and drop your handles down on the floor and you're going to get off the reformer. Very good. Stay right where you are, but just turn yourself around and get down.

Face down again on the reformer. So you're going to face the other way. You're going to pick up your ropes, you're going to choke up on the ropes so your arms are nice and long, okay? Once you get that position, you're going to lengthen your body out, lift your legs up a little bit, lift your chest up a little bit and just hold it and then pull your arms straight down and back. Breathe in and breathe out and return. And again, breathe in. So try to keep your chest lifted the whole time for me so it goes straight down, straight down and back. That's it. And back. Very good. Three more this way. Pulling back and returning.

Lengthen on your last one. I'd like you to hold it. So come on back, hold it and come up a little bit higher with your arms. Hold holding for four, three, two and release your arms down. Very good. Now bring your elbows into the side of your body and bring them back behind.

You. Hold that position and think your body's nice and long like an arrow. And then extend your arms back, working your triceps and bend them in alongside the box. Extend them back and bend them in alongside the box and again, extend them back. Then the men very good, only to more extend them back. Bend the men. Extend them back, bend it in and release. Go ahead and release everything down.

Put your ropes in your handles down and step off the reformer. Great. Now we're going to set up, we do a little short box. So what we want to do is we'll stick all the springs on so the carriage doesn't move depending on your, uh, how tall you are. You may want the box over the shoulder blocks or under, it's up to you. They were going to start to begin with, with just a flat back right now.

So choose your position. You may want to be right here. Pull up as tall as you can. Lean back in space about halfway and come back up. That's it. And again, lean back in space and come back up. Get your back straight. There you go.

Lean back and come back up. And one more time. Lean back and come back up. We're going to make it a little different. I want you to lean back and stop and then I want you to exhale and curl your body and come up all the way. Head towards your knees and then go ahead and straighten your spine back out again and again.

Lean back and stop and then exhale round and come all the way forward. Round towards your knees and sit up tall. And again, pull up nice and tall. Lean back in space. Exhale and round. Exhale and come up. Very good. And one more time. Sit up as tall as you can. Lean back, exhale and come all the way up. Good. Once you're there, sit up tall. Roll your shoulders around a second for me.

Okay. Hands can behind your head. You're going to turn, so your right elbow is coming towards the center of your thighs and you're going to bend over. Okay. What I want you to do is to exhale and roll back about halfway. Inhale and exhale. Rotate your body. So now your left elbow comes between the thighs. Inhale at the back and exhale and come up. Shh. Good.

You don't have to go as far if you don't want to. You exhale and go back. Hold it. Inhale and exhale. Keeping your abdominals in. Inhale and exhale, come up and again, exhale and roll back. Inhale and exhale, rotate abdominals in. Inhale, exhale, come up and one last time. Exhale and roll back. Inhale and exhale and inhale and exhale come up. Very good. Sit Up. Nice and tall. Very good.

I'm going to go ahead and hand you your circles. Take your right leg out and put your right leg into the circle and hold it there. Lengthen up through your left and I want you to straighten and bend that right leg a few times. Straighten and Ben, straighten and bend. Good. Hold the legs straight and start to lower yourself back. Lifting the leg up in the air as high as you can.

Drop your head back as far as you feel comfortable when you're there. Inhale. Exhale. Round your head up first. Keep your leg lifting towards the ceiling and try to pull your chest up towards your thigh wherever you can. Relax through your shoulders. Inhale, exhale, release back down again, go back as far as you can. Drop back. Inhale, exhale, round your head up and try to reach up towards your thigh. Very good. Inhale, exhale.

Roll back down one last time. Inhale, exhale, round and come up. Excellent guys. Hold it there. Straighten your leg out and reach it towards the end of the reformer and keep stretching and bring it all the way down. Ah, awesome. Let's change sides. Switching sides. Breathe. It's a little dizzying going back like that, isn't it? Okay. Exhale. Roll it back. Yeah, hold it there. Now come back up a second and bend and straighten a few times.

Just bend and straighten. Bend Street and reach to the back of your thigh. Reach and stretch. Good. One more time. Once you get it there, inhale and exhale and drop it all the way back. [inaudible]. Inhale, exhale. Curl the head up. Come all the way up and try to reach your chest towards your thigh, wherever that is for everybody. It's going to be different. You guys are really flexible. Roll all the way back. Inhale, exhale, curl and come all the way up. Chest towards the thigh.

Very good. Inhale, exhale. Go back down and inhale. Exhale, come all the way up. Hold it there, breathe, and then press that leg towards me. Reach, stretch. Come all the way forward and bring it all the way down. Okay, very good. Let's turn onto our right hip with our left leg underneath the strap.

Once we get on there, find a comfortable position for the left, whether it's spent or the opposite leg is underneath, the foot's underneath, and then go ahead and lower yourself down first all the way and take a nice big stretch. So the more advanced position will be both hands behind the head a little easier. It will be one hand behind the head of the lower hand with the left arm, the top arm straight. Let's roll up this way. Now. Six lifts up. You're going to lift up and come down. Good. Inhale as you come up, exhale as you go down. Good. And again, inhale as you come up, exhale as you go down, three more. Come all the way up. Go all the way down.

Come up. Very good. Keep the abdominals pulled in. Your three dimensional here. The whole body works. Come up and come down. Here's a little dessert. I want you to hang over there for a second and stretch. Just let your arms go and breathe. Don't hold your breath. Good. What I'd like you to do is reach your arms back alongside your body, but turn your body so your head is facing into the reformer carriage twist there. Really rotate through the pelvis. Keep the abdominals.

Then keep the hips stack. Bring both arms back behind your head this week. Deck to me. Yup. Now from there, lengthen and come up. So lift up and come down. You're going to do six of them here. Lift up dominoes in good ring. You're wasting flying out. Lift up and come down.

Lift up and come down feeling it. I'm sure. Come down one more time. Lift up and come back down and stretch it all the way over and release in. Just take a few moments to have a little bit of a break right there and relax. Okay. Take a nice stretch.

Very good. Okay. Slowly bring yourself up. We get to do the other side. Your favorite part, Huh? Okay, so pace yourself. You know what we're doing now. Pace yourself so you get one leg bent, one hip on top of the other one. Go ahead and stretch down. Stretch it over. Okay, get ready. Here we go.

We're going to come up and come down. Come up and come down. Drop down a little bit lower. Come up and come down. Come up and come down two more for me. Come up. Good abdominal. Stay and rotate back. Come up. Excellent.

Come all the way down. Stretch it out. Stretch it over. Hold it there for three, two, and one. Now bring both arms down by your waistline. Rotate your body towards the well of the carriage. Here we go, and lift it up and come down. Good. Andy, I want you to open up more here. There you go. Lift up and come down. Lift up. Think of a spiral in your spine and come down.

Lift up. This may not be for everybody to do so you have to be very careful lifting up and down. Only two more lifted up. Bring it down. Good. Hold it in here. Lift it up and bring it down and stretch it out and let it all go. K. Excellent. Bring your bodies all the way up.

We good? What we're going to do is let's go ahead and take the boxes off the carriage and put them at the back end. We've got two more short things to do here and then we'll move on. Okay. We're going to do long stretch to start, so you're going to need two red springs.

Let's try right there. So feet go into the headrest. The headrest is up. Oops. Hang on Andrew, one second and I get that head rest up. Kay. And we're going to do six. Once you get up into your stray position, inhale as you push back, exhale as you come in. And again, inhale as you press back, exhale as you come in.

Inhale back, exhale, and only three more. Inhale back, exhale, and very good. Good. Once you bring the carriage in the final time, hold it. Go ahead and kneel down. Separate your feet and your knees a little bit.

Come into your down stretch position, get a nice stretch. So push your feet back into the shoulder blocks. Press your pelvis forward, lift your chest up, Chin up. Beautiful. Inhale, push back. Exhale, come in. Very good. Only five more. Inhale, press back. Exhale, en. Great. Inhale, press back. Good. Keep lifting up, up, up, up. Good. Very good. Good.

Keep Your Chin on. Keep your chin up. There you go. Last two for me. Rest back. Come in. Good. Press back and come in. Very good. Step off the reformers and we'll set up the interval sequence. Now Gentlemen, we're going to step up on the Bosu, find our comfortable position, and he's got the more challenging position with the Bosu. We're going to do eight squats. So here we go.

We're going to sit back and come back up and again, press down. Exhale, come up, press down, exhale, come up. Very good. Press down. Exhale, come up. Let's do four more. So sit back, come up, sit back. Good. Come up. Good. And the last one, you're going to hold for a count of four. So you're going to take it down. You're going to hold your balance and dig deep in your core. Four, three, two, and one straighten up. And then you're going to step off.

Okay. There you go. Now walk around your reformers and come back to the other ends and you're going to step. We are going to reach your arms up in the air, I should say first. Exhale, round over. Put your hands onto the reformer carriage. Step your feet back. Get into a pushup position. Try to line yourself up and press the carriage out and bring the carriage back in. And press the carriage out. Try to pull everything together.

You use your glutes, use your legs, press the carriage out, bring it back in. And again, excellent. Keep it all pulled together. You only have two more to go. Press it back, bring it in, press it back, bring it in, Pike your body up when you bring it in. And then take your hands off the reformer. Step your legs forward and walk back around to your both suse once you come up. So walk back around this way. Good.

And we're gonna come back and we're going to do some pushups with the Bosu. So you're going to come wide apart. Get your body back and straight. Zip it all up. Pull it together. Press down, come up, press down, come up, press down, come up, press down, come up. Let's try. Four more. Four, three, two. Very good. Last one. Bring it up. Keep your body pulled together. Hold it at the top.

Good and release. Step your legs forward. Now walk back around. Andy, I want you to come back to the backside of the reformer here and we're going to come into a lunge. So you're going to take your left leg forward, your right leg back. You're going to angle your body down. You're going to reach over and grab, and you're going to actually, I'm going to have you switch sides. Sorry about that. There you go. And you're going to pull the carriage out and bring it in.

Pull it over to the side and try to get a balance. It may be easy to have your arm out to the side. Maybe easier to have your arm rounded in front behind your head. The choice is yours. Stay balanced here. Good. Very good. One more time and stop.

Now what I'd like you to do is to walk around to the other side and let's do the same thing so we even our bodies up. Okay, lunge it back, find your position, find your comfortable arm position, and take it out to the side. Now what I want you to do is to lean forward more this way. Chest up a little bit. There you go. Cool. Pull. Oh, excellent. Good.

Only two more great release. Stand up. Walk back around to the first side. This time what I'd like you to do is to do a lunge. So you're going to take your leg forward. That's far away from the reformer, your leg back that's close to it, and your close arm on the reformer and your other arm up in the air.

Get in your position. There's no rush pushed back into your back leg so it's nice and straight into your heel and pull the carriage back and release it forward. Don't let it bang in. Bring it back and release it front. Bring it back and release it front and release it front. Only two more. Very good.

And release it front. Step your back leg forward and go ahead and stand up. Walk around. Let's do the other side. So it's the opposite leg position. There you go. Make sure you press back into your leg and really stretch it. Lengthen out through your body and pull it back and bring it front.

Very good. Very good. Yours. That's it. Just stay centered right on my fingers. They're very good. Only two more good and release. Step the back, leg forward. Stand up tall. You guys face each other. Excellent. What we're going to do here, very good. We're going to take our right leg out to the side. We're going to come into a little squat case.

So we're going to come together and apart together and apart together and apart, together and apart. And then we're going to step the right leg up like so. So we're going to bring it in and come up on our knee and n and n and, and let's go for one more time out. Hold it in balanced. Reach both arms up in the air, straighten up, hold it there and release the leg down. Bring your hands down. Step the opposite leg out to the side.

You're going to come out to the side. So we'll do the same sequence again, in and out, in and out, in and out. In and out. Now bring the leg up and balance on one and again, out and in, out and in. Out. Hold this one balance. Get on that leg. Find your center. Reach your arms up. Very good. It's not easy. And bring your body down. Hands on your quads. Squat, squat, step apart. Squat, squat. Step together. Squat, squat, step apart. Squat, squat. Again, squat, squat. There you go, dear. Two more sets. Squat, squat, last set, squat.

Step together. Hold it here. Take the right leg back, take both arms forward, hold it there, lengthened out. You don't have much space to go. And do you go ahead and straighten your right leg more. George. Now grab your right hand with your left. Stretch it over to the side. Come back to the center and switch.

You're going to bring the right leg up for the left leg back. You're gonna bring both arms up. Grab the left with the right, stretch it over to the side, stretch it out, come back to the center. We've got our willpower. Bring both arms up all the way up in the air, stretch up, fingertips wide. Reach back as far as you can. Look back behind you and release. Bring your arms down through the center. Bring your palms together, hold it here, and exhale.

Press it out and hold it and release all the way down. Great. Thank you gentlemen. You are finished. Thank you very much. Thank you.