Reformer on the Mat

Hi, my name is Dana Santi. And today we are going to do Matt. Go ahead. Stand at the front of the Mat, cross the arms, crossed the legs nice and easy. Have a seat lie all the way back. Reach those arms behind you. Squeeze the heels nice and tight. Pull those abs away from your thighs. And now with control, reach the arms up.

Reach the legs up at the same time to your working level and pump and breathe. Inhale and exhale and two and exhale. Keep reaching the legs long and exhale strong arms pumped from the tricep. And exhale with this down a little there. And inhale and exhale and inhale and exhale.

I had a girl reach. Inhale and exhale. Inhale and exhale. One more time. Inhale and exhale and lower the legs. Reach the arms back. Roll to sit up. Take your feet, place them into the black strap. Lie All the way down. And from here, roll up. Round over, stretch, stretch, stretch, roll back down, squeeze the bottom and again, roll up, round over, stretch, stretch, stretch, roll back down. And again, roll up. Round over, stretch, stretch, stretch, roll back down. And again, roll up, round over, stretch, stretch, stretch, and roll back down. Take the feet out, take your hands, place them behind your head. Okay.

Bring your knees into your chest and now lift your head up. Look towards the ABS, heels together, toes apart. And now your knee comes in line with the hip. And we do your footwork. Press it out and resist it in and to, and in, and three and in and four and in and five and knees together. Feet together.

Push it out and pull it in and two and pull it in. That's it. Three and pull it in and for and pull it in and five and push through the heels. PRS it out and control it in and two, and pull it in and three and pull it in. Four. Pull it in one more.

Five and stretch the legs out. Stretch the toes and push through the heels and toes and heels and three and heels and four and heels. Five heels, six heels, seven heels, eight heels, nine heels, 10 and release. All right, stretch those legs out long. Push your hands into the Poles behind you, your roll over. So squeeze those heels nice and tight.

Lift the legs using those low abs and push through the toes. Make all five toes beyond that mat open. Stretch the toes, stretch, stretch, stretch, and sweep the legs and together up and open and stretch the toes and roll it down. Yeah. And sweep the legs together and up. Push through the toes open.

Stretch the toes long as you roll it down. And now reverse it and legs go open up. Lift from the low abs and together stretch the toes and roll it down. And again, lengthen the legs long. Open up Perez through the toes and together and roll it down.

Don't lose your pinkie. And one more time. Open up, lift prs through the toes together. Stretch the toes long and roll it down. Sit yourself up. Put your left foot into your black strap and now right leg up to the ceiling and go ahead. Push into your poles again. Leg circles, cross around and one cross around and to cross around. And three cross around and four cross around.

Now reverse, reach it out long and one and two and three. Push through that heel and four and five reached the leg. Long switch, feet left leg up and cross around. One and two and three and four and five reverse and five, four, three, two and one reached the leg long. Now from here, take your hands behind your head, bring your knees into your chest again, lift your head up, look towards those abs strong arms. Stretch the legs out and now leg circles and circle around one and two and three and four and five, reverse and five and four and three and two, yes and one.

Bend your knees in for your frog and press it out and pull it in and two and pull it in and three and pull it in and four and pull it in one more five and pull it in. Sit yourself up, grab your ankles, rolling like a ball. Drop the head and roll back and up and balance. That's it. Go to your shoulder blades and rollback and up. Yes, again, roll back and up and roll back and up and roll back and up and rollback and up. Two more and roll back and up. And one more. Roll back and up. And now from here, lie back down.

Bring the right knee into your chest. Single leg. Paul, Paul, Paul, switch, Paul Paul, two to Paul Paul. Three three stretch, stretch four four stretch, stretch five five pull, pull six, six. Go to eight, seven pole, eight both knees in. Inhale, reach those arms and legs away. Hold it, exhale and again, inhale, reach, hold it. And exhale. Inhale, reach, hold it. And exhale. Inhale, reach, hold it. And exhale, change the rhythm now. So reach it out. Hold it now let your arms go, and a second later your legs. And inhale, reach Holden arms.

And then your legs. Inhale, reach, hold it, arms, and then your legs. One more. Reach it out, hold it and pull it in. Right leg up and pull. Pull, switch, pull. Pull. Two to stretch. Stretch. Three, three, stretch, stretch, four, four stretch, stretch, five, five stretch, stretch, six, six stretch, stretch seven, seven stretch, stretch, eight, eight hands behind the head. Legs up and lower the legs. Pull in and lift and two and lift. Nice. Three, 10, lift and four and lift and five and lift. Now go to 45 degrees. Okay. Lengthen those legs.

And now lower and lift a 45 and two and up. Three and up. One more. Four and Chris, Cross, elbow to knee. Hold it. Two three, switch and hold. Two three, switch and change. Hold two, three, switch and change. Hold two, three.

Change the rhythm faster and one switch one and two. Switch two and three. Switch three and four and release. Sit yourself up, spine, stretch forward. Line your heels up with the corners of the Mat. Reach your fingertips down on the mat. I'm going a little bit there. That's it.

Drop the head down. Now push those fingers in. Pull the arms away and stretch forward. Stretch, stretch, stretch. Now roll it up. Find that tailbone and home. And again, drop the head down and stretch, reach, reach, reach. And now roll it up. Find the tailbone first and stack yes again, and drop the head down and stretch. Push through those heels. Get more stretch. Come on. More heels, more heel. Yes.

And come back up and home. All right, now from here I'm going to have you turn and face. We're going to use the front of your mat this way. So turn and face me, okay, you're sitting. Okay. Stomach massage. So here's the front of your reformer party in a package. Okay, so holding the front of your reformer, okay. And your legs technically right.

Have to line up the ankle with the knee. Okay, pull those abs in and we're only doing four. Press it out, my gift to you. Flex and stretch. Pull it in and to and flex and stretch. Pull it in and three and flex and stretch. Pull it in and four and flex and stretch.

Pull it in. Reach your hands back and press it out and flex and stretch. Pull it in and stretch and flex and stretch. Pull it in and stretch. Hang in there. I know, and pull it in. Come on, stretch and flex. And stretch. Now, reach those arms forward.

Don't wait. Just go stretch it out and pull it back in and stretch out. To now pull it in and reach a little bit further. Stretch three and reach. That's it. Stretch four and twist to the back and twist and come back home and twist and come back home and twist and come back home. One more. Lengthen, reach, hold it. Don't die yet. Reach, reach, reach and release. Yes, bringing the feet forward. Grab the ankles, open leg rocker.

Okay. Lengthen up and rollback and up in balance. And two, and up in balance. And three and up in balance and four and up in balance and five and up. Strong arms here and six and uh, close the legs.

Walk your hands down and now I want you to press into the Poles behind you. Okay? Keep those heels glued together and now keep the tail down and stretch the legs over to the right. Reach down around, way over to the left and home and left around. And now come all the way up. Big corkscrew and come down to the right, around and up. And to the left, around and up and to the right, around and up and to the left and up.

Roll down your spine. Sit right up. Place your feet into the boxes for saw. Nice strong arms. Twist to the right. Twist a little further. Twist a little further. Enjoy it for a second. Drop the head down and stretch. Stretch, stretch. Come up, twisted and center and twist. Twist more. Twist more region. Stretch.

Now pull that right hip bone back. Smush a grape under that right tush cheek. There you go. And come up and center and twist. Twist a little more. Twist a little more. Drop the head. Reach and stretch. Now work that left hip and come up.

Twisted and center and twist. Twist a little more. Twist a little more. Reach and stretch. Stretch, stretch. Come up, twisted and center. That's it. Close the legs. Place your feet into the black strap. Short box, hands on the low abs. Drop the head down and roll backwards. Roll, roll, roll. Push through those heels. And now chin to chest. Come back up. Keep pulling the abs away from the thighs and again, roll back down and come back up.

Yeah, and one more time. Roll down and come back up. Take the hands, place them behind your head. Lift up nice and tall and now lengthen as you go back. Reach, reach, reach and come back up and reach and come back up and reach and come back up. Reach the arms up and stretch over to the right stretch over and come back up and stretch and come back up and stretch over and come back up and stretch and come back up. Hands behind the head. Push through those heels, twist and reach, twist. Reach out length and go for it. Go for it.

Go for it up and center and twist. Come on, you got straps. Go Push, reach. Come on up and center and twist and reach. Reach, reach up and center and twist and reach it out. Reach, reach, reach up and center. Take one leg out for your tree.

Extend the leg and release and two and release and three. Walk your hands up towards the ankle, drop the head tip back, walk your hands down in a way. Keep that foot towards the ceiling. Now come back up top of the head to the knee. Stay there, pull those abs away. There you go. Walk back down and come back up and stretch. And one more time. Back Down. Push through the heel and come back up. Stretch, stretch, stretch and switch legs.

And extend the leg. One and two and three. Walking up. Drop the head and tip back. Walk your hands down in a way and come back up top of the head to the knees. Stay there and back down and come back up and stretch.

And one more time back down and come back up top of the head to the knee. Stay there, stay there. Stay there. And release. Okay, now from here, keep both feet in the strap and let's turn and face this way so you're directly on top of the hip. Okay. Foot on top of foot. Take the hands behind your head, double them up. Okay, thanks. I'd sit up. So reach the legs long. Okay. You want that strap nice and tight. Sure.

It's your best friend right now. And from here, lift and curl up and come back down and up and come back down. That's it. Trying to keep hip on top of him and reach and come back down. Two more and up and come back down. One more and up and come back down. Keep the feet in the strap. Roll over to the other side, hands behind the head and lift up and come down and two and down and three and down and four and down and five and release. All right, take your feet out. Roll over onto your stomach. Okay, let's put your hands to the Poles. Okay.

And for bring your bring. Your body's more forward. So bring them actually almost in front of the mat there. There you go. Okay, now from here, squeeze those legs nice and tight together and push the bar away from you. As you lift up, push it away, reach those legs long, and then bring it back down. And now push it away from here.

I want you to rock down and catch yourself on those poles as you come back up. So rock now push the ball, the pulls away and rock and push it away and rock and push it away. Now keeping those arms out to the sides. Okay. Like we're pressing two magic circles. We go for four. Ready and reach one and two. Push those circles.

Three and four. And now from here, bring your Chin into your chest. Pull those abs in and hide the tailbone as you come to sit back towards the heels. That's it. Make that work. And now come back out again. Prop yourself up onto your elbows. Push your fists into that Mat. Nice. Even pressure. ABS are lifted. And let's go 90 degrees with the arms. There you go.

Take your right leg kick at two times. Kick, kick, switch, kick, kick two to kick, kick threethree kick, kick for four, kick kick five five kick, kick six, six schoolies the bottom seven, one more eight. And now place your right face cheek down on the mat. Class the hands behind your back. Nice and high up onto those shoulder blades. Now lift the legs and kick three times. Kick one, two, three. And reach, lift, stretch, stretch, stretch and switch and change. One, two, three. Now try to push the palms up to the ceiling.

Stretch and switch and change. And one, two, three. Here we go. Yes. Stretch. Weigh more. And switch and change. One, two, three. Push, stretch, stretch, stretch. Place the hands down. Chin into the chest. And now roll back. Hide that tailbone and come home. Kneel on your knees. Reach those arms forward for your thigh stretch.

Okay, so reach them there. That's it. Nice and strong. Pull those abs in and now thigh, stretch back. Keep reaching, reaching, reaching through those arms and come back home and again and thigh. Stretch back. Reach and come back home. Now come back home and come to mid air out here, Huh? Yes. And thigh stretch back.

Uh Huh. Now come back and reach out. Reach out, reach out, reach out, reach out. Make that Toshi go and one more time and thigh stretch back and come back home. Roll over onto your back for your neck pole. Place your feet into the black strap. Lie All the way down. Yeah, place the hands behind the head. Push through those heels. Roll up, round over. Stretch, stretch, stretch, roll to sits. Now Roll right back down.

Pull those abs in and again, roll up. Round over, stretch, stretch, stretch, roll to sit and roll it down. And again, roll up and stretch, stretch, stretch, roll to sit and roll it down again. Roll up and stretch, stretch, stretch, roll to sit and roll it down. One more time. Roll up and stretch, stretch, stretch, roll to sit and roll it down. Sitting up. Spine twist. So take your feet out of the strap, keep them nice and tight together.

Reach those arms out and now twist to the right. Twist a little more. Twist a little more and come center and twist to the left and reach. Reach. Hold on. In. Reach and center and again, and twist and twist and twist center. One more twist, twist, twist and center.

Lie down on your back and you're going to push into your poles again for your jackknife. So stretch the legs long. Squeeze. You're lifting from those low abs and the legs. Go over, up, and now keep lifting up. Roll it down, roll it down, roll it down. Sweep those legs down and over up there and roll it down. Reach, reach, reach. Sweep those legs down and over. Up and lift and roll it down.

Roll it down. Roll it down and again and over. Up. Lift and roll it down. Roll it down. Roll it down. Now this is fun. Legs go long. Push through those heels. Hands behind the head. From here. Do your neck pull. So rollout, push through those heels and roll up. Round over.

Stretch, stretch, roll to sit. Now. Roll back down. Legs go over up Jack. Knife. Yes. And Roll it down different and legs long. Go into your neck, pull, roll up and stretch and lift.

Roll it down and legs go over up. Keep them together. Yeah, come on, come on and roll it down into your neck. Pull and over. Up and stretch and roll to sit and roll it down and legs go over up. Keep them together. Lift and roll it down. Roll it down and home. Lay facing this way. A for sidekicks.

Okay, so take that hand, place it behind your head. Okay. Feet come forward. Place the other hand in front. We'll put it here. Okay. Top leg comes up, reach it long and two kicks forward, forward. Reach it back to to stretch it back three, three and reach it back four four and stretch it back.

Reach and stretch it back one more and reach it back. Heel to the middle of the bottom. Foot. Two kicks up, up, up and reaching. Lengthen up, up and reach. Lengthen up, up and reach up. Up and reach up. Up and reach small circles.

Circle around step one and two and stop. Three and four and five rivers and one and two and three and four and five. Bicycle. Start with the leg to the back. Stretch it long. Bend the knee, knee to knee, knee to chest. Extend the leg and stretch long to the back and bend. Knee to knee, knee to chest.

Extend that leg and back and bend in and extender. Now reverse it. So bend it breech and extend long, long, long, and again, forward and Ben reach and again, forward bend, reach and extend. Bring the leg home now from here, big circles and circle the leg up around and stop home. Just make it a circle up around and step home and up around and stop home.

Reverse it back up and stop home. Back Up, around home. Back Up, around home. Roll over onto your stomach, but come up onto the balls of your feet. Keep your hands on the mat. Think knee stretches. So bend your knees. Okay. And just come on up. Come a little bit forward here with your legs.

Come up onto the ball of the foot. Now carefully lift your knees off from here. Take the legs, stretch him out. Push him out. So jump him, jump him out and jump him in. And to keep that two-ish down and in and three and in, and four and in five in six, lower in seven in eight in tight Tush, nine in 10 and in and roll over to the other side, right? Who needs to beat their inner thighs. When you can do that, bring the legs forward to the box line yourself upside kicks.

So we have to get to the other side. Um, line your back up further with a mat. There you go. Top leg comes up, rotate it to kicks and forward, forward. Reach it back to, to stretch it back. Three, three, reach it back. Four, four, reach it back. Five, five, stretch it back six and reach. Do One more forward and reach it back. Heel to the middle.

Two kicks up, up, up, reach it and lengthen and two and lengthen and three and reach and for open your chest so you can breathe. And five small circles. Circle around. Stop. One and two and three and four and five. Reverse and five and four and three and two and one spicy. Cull to the back and bend the knee. Knee to knee, knee to chest. Extend the leg as you extend, pull that hip back and stretch back.

And Ben, bring it in and extend. Stretch back and bend and in and extend. Stay there. Bend the knee in. Reach that thigh back and extend the leg and forward and bend. Reach and extend and forward bend reach.

Extend big circles forward, up and around. Stop home. Forward, up and around staff. Home forward, up and around. Step home. Reverse it back up and around. Home. Back up and around. Home. Back up and around. Home. Roll over onto your back for teaser. Stretch those legs long and now from here, reach those arms long behind you. Okay.

Squeeze the bottom length in the to lengthen the arms and the legs away from each other and with control. Lift the legs and roll up and reach to your toes. Now stay there. Okay. From here, lift the arms. Now keep the legs where they are. Roll the upper body away and try to get your arms to touch before your head does. And Roll Up. Reach to the toes.

Lift the arms and now roll back. Keep those arms. Yes, nice and long. Roll Up. Stay there. Now push on those circles, right. Lower the legs and lift and two and lift and three and lift. Lift the arms up. Now unfold everything and roll all the way back. Get longer.

Each time you go, roll up, reach to the toes, lift the arms. Now unfold and lengthen longer, longer, longer. And again, roll up and lift and roll it down and roll up. Stay there. Circle the legs open and a one and a two and a three. Reverse three and two and one.

Now stay there again from here. Take the arms to the right, the legs to the left, and come home and twist and come home and twist and come home and twist and lift the arms and unfold everything. Oh, come on, I'm letting you go. Okay. Now from here, take your arms at your sides and I want you to take the outsides. It's going to be a little bit sticky, okay, but think pelvic lift. Okay, so from here, back up a little bit. Back up a little bit. Calling. Keep going. Okay. Bring the feet in. So now press into those arms.

Lift the hips up. Now stretch the legs out. So you kind of got a slide, slide, slide. Okay, but now here's a good time. Come back, pull it in, in, in, in, in, in, in, in, and stretch it out. Yes. Come on in. Pull it in. Bullet in, bullet in, bullet in, and stretch it out and pull it in. Push through those arms, right. Get your triceps going.

Stretch it out long and pull it in and stretch it out and pull it in and stretch it out and pull it in. One more time. Stretch and pull it in now. Nice and easy. Lower down vertebrae by vertebrae. Reach that tailbone long and home. Sit yourself up. Grab in and around your feet for your seal.

And one, two, three, roll back. One, two, three, up to two, three and two to three and three, two, three, three, two, three, four, two, three, four, two, three. One more. Five to three rollback. Cross those feet. Stand up and turn yourself around. Pushups. So drop the head down and now roll down.

Get the palms of the hand to touch the mat. And I want you to shift your body weight forward so it's more towards the ball of the foot. Yes. Now walk out in four counts. Walk. One, two, three, or there on four. Squeeze that Tush Nice and tight. And now bend the elbows to the rib cage. One Up, two up, three up, four up, five up, and now walk back in. One, two, three. Stay there. Push through those heels of the hand. Shift that body weight forward. Now roll up the spine.

Don't shift back though. Stay forward. [inaudible] juice here. Reach those arms up. Inhale and exhale. Press two magic circles down. Drop the head. One more set of those pushups. Push into the hands. Walk out for two, three, four and we go bend one up. Two Up, three up, four up, one more. Five up and walk back in. Walk two, three, four. And now roll it up.

Shift that body weight forward. Keep Rolling, keep rolling, keep rolling. Inhale, lift the arms up and exhale. Press it open. And now from here, reach those arms to the front again and I want you to rise up. We're thinking chest expansion. Rise up. Press those arms down into the back. Look to the right.

Look to the left center. And now as you reach those arms forward, slowly lower the heels, but keep lifted. Lift, lift, lift, and reach, and look and look, center. And now control it. Lower, lower, lower. Keep the body weight forward and again, and reach and look and look. Keep squeezing those heels together and come down and reach forward. Last time and reach. Squeeze those heels. Come on. Yes.

Ah, and look and look. Center and release. Take a breath. You ladies are done. Yay.