Grounding and Stabilizing

Hi, I'm Judy driver and I'm here with Leslie Logan and we're going to do a reformer class today. So Leslie, the machine is set up on a blue spring, so it's quite light. And what I would like you to do is to step a little bit close to the football. Football's down. As you can see, we're going to start with some roll downs and what's going to happen is Leslie's going to breathe in and as she breathes out, she's going to roll down. As she rolls down, she allows her arms to move forward so the heel of the hand is going to come to the edge of the reformer carriage. As she continues to roll down, she's going to press the carriage out, bend your knees a little, and then she's going to start to extend along the length of her spine. She's going to breathe in and start to roll back up.

She's going to stay on the spring and as she exhales she's going to go back as it and let the carriage go. Dead. Exhale and extend. Good. So on the in-breath she's going to flex the spine and roll back up, but keeping the carriage just sprung and then exhale to extend as the shoulders flex and she pushes the carriage your way. She's going to do one more and this time she's going to allow the carriage to come all the way to the stopper and roll back up. Breathe in when you hit neutral and as you exhale you're going to roll down again. So she's flexing from the top of the spine to the bottom again, the heels heel of her hand comes forward to the edge of the carriage and she continues.

She's going to flex the hip now bending the knees if she needs to and then extend. Beautiful. And then she flexes. She draws the carriage back in. So if you want to, you can change the breath pattern. The most important thing is that you keep the carriage sprung. Good. Try not to overwork through the back of the neck. Good.

And again, she's going to do one more. So this time as she rolls back at really making sure that she comes back to neutral in her pelvis. On top of the thigh bone. And then she's going to roll through the spine to come back to that standing neutral. Breathe in. And one more set. So we do three sets of three. Good. And again, the heel of the hand comes to the carriage. As she continues to flex, then extend the carriage will move away.

Good. So tuck the head in and flex the carriage will move back in. Lovely. So really make sure that your extension is sequential, so you're not just sticking the head out. This is her last one. Good. And this time she's going to nod the head in again. The carriage will go dead against the stopper.

She brings her pelvis to neutral on top of a fight and rolls back up. So now Leslie, can you put your arch of your left foot onto the carriage just onto the edge of the carriage. Good. So just to establish that good, strong standing position and on your right leg, and then bring the arms up behind your head. Good. Now press your head back into your hands and send your elbows. Forbes. Lift the chin slightly. There's almost a sense of pulling your face to the back of your head.

Now as you breathe out, you're gonna extend your left knee. Good. I'm breathe into band. Good. And again, as you exhale. So the standing like is working strongly here just as much as the actual moving. Like if I probably more so good. Last one. So now this time is Leslie extends her knee.

She's going to rotate towards me and the train and backyard. So the exhale, you extend the knee and rotate. Think of spiraling the spine upwards as you go. Good. Breathe in and come back to the center. Good. Lift the chin. Good. So what I would like Leslie to think of a bit more with her rotation is that as she's rotating her right rib is moving to me and her left rib is moving back.

Yeah, that's better. Good one more like that. And now Leslie can float around Stan and we'll change sides. Good. And the arms come up behind the head. So again, you're pressing the head back into the hands. Lift the chin. So you're really giving yourself a position through the hands and the feet. As you exhale, we're going to straighten the leg.

Good. I'm breathing to bend, so I'd like to stop my own workout with this exercise regularly because I feel it helps to ground me through my standing legs so that when I come to do my footwork, I'm already in the back of my legs. One more. Good. And now this time, as you exhale, rotate away from the window. And again, so again, the right rib, your left rib, sorry, is going to move forward as the, this one moves backwards. That's lovely.

So obviously with challenging your balance as well with this exercise. Hey Leslie, one more. Good. And then float the arms down and take the leg off the carriage. Good. So please come down and line the carriage.

And I'm going to put the football up for some footwork. The gay bars in, sorry, I don't want to trap your toes. We're on three red. Okay. We're going to start on your heels. So I'm just gonna Check Leslie's alignment before we actually start moving. And we're going to start with a fetal part. Good.

So I'm just going to lift your head rest up if you head homie. Okay. So again, we're starting on the heels just to really help engage the back of the leg. So she breeds out. She's going to straighten her legs. Good. And then she's going to breathe in and bend. Can you take your bottom a little bit to your left for me please? Good.

And again, just drop a little bit heavier onto your sacred and lifted chin there. So breathing out to straighten the legs. I'm breathing into bend last one. And now laser is going to come onto the arch of your foot. So if you just slide the feet down, we're still working parallel.

So as you breathe out, straighten the leg. Can you just lift your Chin to release? You're up in that good. And if it feels more comfortable and more stable, you can always reverse the breathing as well. Good. So Leslie, as you're straightening the leg, like right at the very end, make sure your pelvis stays still perfect. Good. Last time.

And now letter is going to come down onto the board. Have a foot in the first three toes, at least your first three toes. Good. So in this position and which is lower, the heels are fraction. So you're quite close in. But I want to really make sure we're working the extensor part of the movement.

So as your exhale are going us straight in the legs, even the heels still good. And then bring the carriage back in. Good. And again, so we're not touching the stop. We're just staying off the stopper. Good. And again, so with your right foot, be more in your big toe. Really keep a connection of the big toe on the bar. There you go. That's better.

Good. And last one. So now Leslie is going to turn the legs out. Bring the heels together. So a little bit, why do we want about a fist gap between the base of your big toe and make sure that the angle of the knee correlates to the ankle and the hips of the knee isn't wider than the hip joint. So keeping the heels pressing together and fight. Just take your feet a little bit more to your right for me there. So they meet.

Make sure your heels meet along the line of your spine. As you exhale, we're going to straight in your legs again. Lift your chin. Good. And breathe into band. Gotcha. Good. So every repetition makes sure that your, the knees aren't becoming than the alignment of the hip and the foot. Can you feel like you're just starting to bow out? Just, yeah, there you go.

Hopefully. Thank you. Last one. So Leslie's going to come back here and she's going to stay in her turnout. But what we're going to do now is come on to the heel a little bit wider pot, almost at the end of the boss. Sorry, I'm manipulating you. I should just let you do it. You're perfectly capable. So now you're gonna breathe out and straighten your legs. I'll leave you alone and then bend. Good.

So I really think of each moment of the exercise as punctuation marks, because what's happening, I want you to really make sure you'd fully extend your legs, especially this left one and then bend. That's it. Good. So what I'm looking at is that when Leslie is straightening and then bending leg stay neutral. I'm really think of a knee going away from the hip as you band and keep a hip deck there. But lift your chin and smile. Okay, last one.

So you really getting the separation of the pelvis and the hip joint. That's what we're really working on here in these, this footwork exercise is good. So now what Leslie's going to do, and I'm not going to touch you, I'm gonna let you do it yourself. You're going to come and say, oh, it shook your foot. Good. So we're gonna do another mobilizing exercise for the hips. You're going to start the same way. You're going to exhale to straighten, but now at the top, keep the carriage step.

You're going to turn the FEMUR head in without moving your pelvis. And can this select turn a little bit more yet? Thank you. And you're going to bend. The knees will start to come together. So you're turned in. So we call this exact likes. You're gonna turn out and then straighten and at the top you turn in and bend. Good.

So again, really focusing on your left, like working with the quality of the, what's the other one? The right leg turn again. Drop the hip down is going to come in. Beautiful. That's it. Last one. Good. So [inaudible] now we reverse it. So now she's going to straighten Leslie. He's going to straighten and then turn out. And again, really feel like you did before. It's almost a sense of squatting.

So as you're pulling the carriage back in, you're dropping into that left hip. Good. Turn in and straighten. Well as he does. One more repetition of that. I'm just going to get a little sticky mat just to put here onto the actual foot plate of machine. So she going to come back in.

So now you're going to put your feet down into the foot plate. So what are you going to do is you're going to slide your feet back. So you're going to feel again quite close in. But that's because we want to get right into the extensor of the hip there. So she's still on the board of her foot in the first three toes.

She's never going come this close into the football again. So although she feels compressed, it's the top end of the movement we're looking for. So she's gonna exhale and straighten her legs. So keep your pelvis neutral, gone. Really extend those go, go, go, go, go that. And then she's going to bend the knees and come back in, but not so far. Just that. Stop that and straight back out again.

So it's this part of the movement here that we're really focusing on. So she's going to bend her knees and come back in. Draw that left and then straighten. Good. Can you feel like working? [inaudible] it's the curse of modern life that we sit at desks or hip extensors and all back extensors need to work. Good. So this moment here makes sure when you extend the hip that the pelvis doesn't rock forward. Good. One more. And then that's your foot work done. Yeah.

Good. And come back in and now put your feet back up on the football. So I'm going to change the spring. We're going to do some arms and straps or some mid-back series. So I'm dropping it down. Now. We were on three red for her footwork. I think I forgot to say that. I'm very sorry.

And we're going to go to one red because we're going to do some mid box. If you could take your loops for me. So straighten your arms up above your chest and just pick up the weight with the courage. So press forward and then take the legs off the bar because we're in a knee fold. So what we're going to start with is just some diagonal arm pulls. So as you breathe out, you're gonna press the arms forward, but lift your chin.

Good. Inhale as the arms come up. So those are your opposition. The arms are pressing forward, the spine is lengthening to the back of the machine. So we've got the feedback of the machine. We've got lots of lovely information about where our spine is. We're just starting to work out what the arms are doing.

So we've come to do our own later. It's already in place. Again, lift your chin. Now take your arms out to about 10 to two on the clock. Keep them on the angle as you breathe out, pull the arms to your sides and then breathe and take them back. Good. Good.

Some machines quite light. I senselessly could go a little bit heavier, but we're going to keep it light. So bring your arms back up above your chest. And now this time as you exhale, we're going to press forward, not the head and curl up as if you look about to do your 100 good and then back down. As you breathe in. We're going to do two more like this, just to look at their curl up, make sure that everything is correctly moving. Good. I'm down. So now this time Leslie's going to do the same thing.

She's going to extend her legs to whatever position she chooses for the 100 and we're going to do 50 of the 100 she's going to breathe in. I am in good in a Nazi. That's okay. Focus on the height of the colap. Keep reaching forward through the strap and her last one. Good.

She's going to stay there breathing and she's going to bring her legs back in that knee. Fold position. The arms go up, head goes down. Good. Now we're going to have a little bit of a play on the series of five here. So we're gonna. Yeah, we're going to breathe in and as she brings out, she's going to kill back up again. Okay. She's stay in her curl up. I'm going to do the single leg stretch. She is going to breathe in and go extend your left leg and one and switch and two and three and four and five and six and six and five, four, three, two, one. The legs come together. We're gonna double leg stretch.

So from here she brings in, she's going to lift her arms up and straighten her legs. As she exhales. She's going to circle the arms around, pull the knees in, curl up deeper, could breathe in. Exhale. So this time as you lift your arms up, stay in your tight ball. Breathe in. Exhale, circle this, going to be her last one. Breathe in and breathe out for last one. If the double leg stretch, however she is gone. And now extend her legs up to the ceiling and she's gonna single leg lower and go, we're going to do one. So she's just almost kissing the football with her luck. Go, go, go. Yeah.

And switch and switch. Stay in your curl up and switch and switch and switch. And last one then. The reason I saw the way you looked at my arms up, head down, feet back on the football. Thank you very much. So we're going to go into feet instructs now and I'm going to give her a little bit more weight. So we're going to to red. Okay. So if you can put your feet in the straps for me please. How was that then?

Half. Fantastic. Okay, so we're gonna start with some frog. So if you could straighten your legs for me. So again, we want about a fist gap between the base of the big toe. As she breathes out, she's going to bend her knees in. Good. And that's straight in the legs. So we've taken the football with our footwork and now we've replaced it with two separate things. So you need to make sure that you're really working the legs as a pair, the knees in. And again, try not to go any wider than your shoulders and drop your tailbone down. Good.

And then straighten the leg. Awesome. Good. One more. No less is going to bring her legs to parallel and we're going to do just some simple rise and lower. So she breeds actually gonna lower her legs down as much as she can.

Thinking of that extension exercise we did earlier, how low can she go? And then she's going to lift the legs up and she's going to lift as high as she can without losing her neutral. So we're always prioritizing the spine. So again, she's going to go as low as she can. So we've done all that hip extension work for this moment. Good. And then she's going to lift the legs up, lifting her chin as well, lowering the legs. Last one.

So how low or you can go at this point and how high you can go are going to be your punctuation marks for your circles. So now you're going to lower the legs. I'm going to interview three circles in each direction. Good. And now you're going to reverse. So again, we're looking for symmetry of the legs and that when the legs come together, they meet in the center of the body where the spine is. Last one. Good. Good. Now could you flip your headdress down for me please?

So we're going to do a short spine preparation. No we're not. We're going to do something else first. I forgot we have missed 50 of you. 100 so you're gonna bend your knees into frog. He thought I forgotten. I didn't. So just going to breathe and bring your arms up above your shoulder joint. And as you breathe out, you know, straighten your legs and curl up and breathe in. Two, three, four, five and out. Two, three, four, five. So now with her feet in the straps, she can actually really explore how low her legs can go. Go on lower. Good.

But stay in the height of your curl up. One more. I'm breathing out. Great. She's going to stay in her. Curl up. She gonna still around. She's going to bend her knees back into frog. And we're going to do double leg stretch. So from here you're going to straighten your legs.

Bring your arms above your shoulder joint as you breathe in. So could your arms around, pull your legs back in. Double leg stretch. Good. Three more. Breathing in, breathing out. Keep a head. Still read it in. Good.

And last one. Lovely. Now you can rest your head down. Good. So short spine. We did a little prep before we do the full thing. So we're going to go back into our straight like position. So Leslie, as you breathe out, can you roll into your, can you pull your legs into frog? So now from here it's as if all these angles, the ankle, the knee, how are glued.

And what she's going to do now is as Lee's going to posterially tell her spine and rural onto her upper back, hip and knees coming over the shoulder. Good. Now Roll your spine back down again. Keeping all these angles the same. So just using the spine and then straighten the legs back out. Good. And again, she draws her legs into frog.

And that's a posture tilt of the spine as she rolls up and over. Bring the knees over your shoulder and good. That's it. And then roll the spine back down. So I'm just warming the spine up a little bit more before we go for the full thing. Good. And again, a knees over the shoulder. Can you roll in and over a little bit more?

Think of a rollover. That's it. Good. And then down. Good. We're gonna do one more. How's that feel? Really Nice. Good. So I think a nice, really nice. Good. And then roll down. Yeah.

So now I'm gonna straighten the legs and go for the short spine. But I want you to, as you rolled down, to come down in the same way we just did so you're not leaving the feet and straighten the legs. So as you breathe out, we're going to bring the legs over the body. Good. So now you're going to bend your knees back into your frog position. Keep all these angles the same and roll the spine down. Keep the pressure into the foot the same. Great. Straighten the legs.

Let's just a variation. And again, she's going to bring the legs over the body. She's going to bend at the hip and the knee, keeping the spine, the same heights of the spine must move as you bend your hip and knee. And then keep these angles the same, pressing into the strap and rolling the spine down. Great. Should we do one more good. Bend the knees. Unroll the spine down.

Good. I'd take your feet out of straps please. So if we can come back onto the football. So we're going to come off the machine and we lose some stomach massage. Okay. So I'm going to put a little sticky mat and we're going to stay on to red.

So if you could come back on and we're gonna do round back. First of all. So we're backing off Pelosi's V with the feet on the ball. Good. So what I want Leslie to really focus on is what her spine is doing. So at the moment her shoulder joint is behind her hip. So what I want to do is just press the carriage out a little bit that now really use your arms a little bit to bring your upper body more over your lower body.

So what we're looking at is a, her shoulder stays over her hip. So no matter what she's doing with her legs, this alignment must stay the same. So she's going to breathe in and straighten her legs and as she exhale, she's going to pull the carriage back in. Okay. The heels together. Just close this knee a little. That's it. Inhale. I know she asks. How's keeping up the same? Good cause it's really easy that as a carriage comes back in, the springs can pull you in. Your body walks backwards.

So really focused on keeping the shoulder joint above the hip. We're going to do one more. Can you lift into here more for me? Round your spine more, but not by dropping the head. There we go and pull back in. Good. So now we're going to go into the flat back stomach massage.

So let is going to bring her hands behind her to the shoulder rests. They are there. 10 your hands the other way around. So yeah, that's it. So we're lifting on the heel of the hand. So what you should imagine, these are on fire so you're not leaning onto them. You're actively lifting off them but without locking out the elbow. So now we want a long length and level back. A little bit more lift.

Good. But without squeezing the shoulder blades together. Yes. Good. So the focus with the legs is the same. So she in house, she's going to straighten her legs and is she ex how she's going to pull the carriage back in, but thinking more up with her body. So there's your opposition. The carriage is moving back towards the football, but their heads going up towards the ceiling. Good, good. And again, try not to squeeze the shoulder blades together at the bank. Good. One more.

It's we're going to keep a carriage. I'm going to drop the spring a little. So she was on to reds. She's now on a red and a blue. So the weight is just slightly smaller because she's actually going to take away the support of her arms. Please give me your left hand. Oh, how about give me a police. Going to have your hands. Now we've taken away the support of the football, so now I realize it's really reliant upon her own body. I went to lift your breastbone through your arms. They're beautiful.

Now straighten your legs and as you come in, you're going to reach up to the ceiling and lift that. Breastbone, that good. So the, the issue here again is as the carriage comes in, your body wants to sink and be pulled under by the sprints. You've got to resist that. So he's going to straighten her legs again. Now stay here, lift your breastbone through your arms and lift your ribs off your head. That now keep that as you bend your knees. Don't let that drop. Keep lifted.

There we go. What's better now? That moment? Now you're starting to pull under, so don't come any further than that. Good. One Ball. Good. Should we go for a little twist? Oh yeah, let's do it. So as you straighten this time, you're going to twist good and back. So we've already done some rotation at the beginning, so you really want to make sure it's not just the arm moving like that. Yeah, it's like an breastbone lift to the ceiling and you're really wrapping the rib around. There you go and back. So with all rotation one rib bull, move forward as the other moves back around the spider. So good. Last and smile. Good. Okay, now put your hands down. So think monkey monkey on the Cadillac.

You're going to press the carriage back where you're sitting bones. Drop your head down. Good. All right, we got it. And then you got to bend your knees and come back in. And again, I'm going to do that twice more. So as you breathe, just gonna press the carriage back. Good. And come back in.

Okay. This time going to do walking on monkeys. So she's going to separate her feet to parallel. So you're gonna bend one knee. Just do a little bit of walking on monkey outset, walking on monkey. Is that right? Is that right? Bend your knees and come back in. Okay.

So jump off the machine for me. We're gonna change position again. We do some rowing. Okay. So what we're actually going to do in preparation for rowing is, um, some are both chest expansion. So we're going to take the football down. Okay. So if you could kneel facing the football. Okay. And I'm going to give you your straps.

Okay. So if you could knew, okay, so we start with the arms bent. As you exhale, the machine is really light. Okay? It's on a blue. So as you exhale, you're gonna reach your arms four to shoulder height. Good. As you breathe in, draw the arms back in. Good. So we've started going from short to long lever. So this time less.

He's gonna keep on straight and lower with straight arms. So it's like there's a biting point, like in a manual car, you've got your foot on the accelerator, one on the brake, you'd go to quick, you're gonna end up in the spring. So you've really got to think of the opposition. So as Leslie reaches around four, she's going up through the spine. Good.

Stay here. We're going to do three circles in each direction. Good. Try not to swing at your knee joint. Think of the body state. Absolutely vertical in neutral. Good. Two. If your breastbone a bit more beautiful. Last one, and then she's going to bend her arms back in and we're going to do what I'm going to call Nathan's rubbing.

This is an exercise that was taught to me by my teacher, which I think is fantastic. We're going to mix up a little bit of rubbing with some reverse chest expansion so your arms are bent. As Leslie reaches her arms forward, she's going to sit back into a cat. So from here, what Leslie needs to think of doing with her legs is pressing the carriage back like a knee stretch. As she left her arms up to the ceiling to come back to that vertical position. She's in a circular arms round back to the stop position. And again, she's gonna reach your arms. Water. She sits back into cat.

More curve here. Yeah. Now think knee, stretch. Press the carriage back. Reach the arms up. Come to that long length of vertical spine. Come back a little bit there. Now circle your arms around. So this time what I'd really like you to do is to make sure you do curve here. Okay, we're going to do that again. So she's going to reach forward. Sit back, left into my hand more. Go on bit there.

Now reach into the arms and press the hips back at the same time. Good. And Circle your arms. Let's do one more. Yeah, there we go. That's Bassett. Try not to overwork here. Beautiful press. Lovely. And okay. So thank you very much. How was that? Did you like it? Good. Let's hang the struts back home and now we're going to put the box on.

So I'm going to leave it on the spring and put the long box on. Okay. So actually we are, we're going to change the spring. We are on a red now. Um, can you come up for pulling ropes please? Okay. So I'm going to get you to move a little bit further forward. So what I'm looking for in this particular version is that the lower ribs are still on the box. So come forward a little bit more.

Because what this is going to let Leslie do is if the lower ribs are still on the box, you can actually flex forward even more. So we're going to be able to go from quite a flexed spine through a neutral into extension. So you take your ropes for me. Good. So the heels are together and the legs, it's just slightly left so they're not hanging off the end of the box. So we're in this deep flection.

So the first thing that's going to happen is that as Leslie breeze out, she's going to lift her head and bring her spine to neutral. So send your head forward and then pull on the ropes all the way back, I think, knuckles to the football and then down. So we're going to just take it a little bit slower. So don't use your arms just yet. I want you to think of lifting your head when your head don't move here.

Just your head's gonna move. So it's a sequential movement head on spine, then survival spine, then thoracic spine. Now she pulls on the ropes. There's almost like an optimum moment where the arms don't want to get involved. And then sequentially reverse. So here, not your head first here and down. So we using the alignment of the spine. So again, she's going to lift her head onto the anterior smile. She's going to pass through neutral there. Next stand.

I'm pulling along the rope. Good. And to reverse. Starting from the middle of the back where she last moved is where she starts moving. That's better. You feel the difference. Good. And this one is going to be our last one. Head, neck, thoracic. Good.

Good. So now we're going to do a little teaser so he can put your straps into your left hand for me to step off to your left and then come back. I'm going to do a little teaser prep first of all. So I'd like to sit in the middle of the box for me. Okay. So you're going to think of what we did a moment ago with the arms when you were kneeling. We did a similar exercise. So if you could pull your arms alongside you and take your feet off the ball.

Good. Keep your arms straight. So can you think of lifting your breastbone up? There we go. So now that was lucky breeds out. She's going to lift her arms up in line with the shoulders because she, she's going to breathe into lower. So again, there's a lot of balance work here, a lot of control. Good. And she's in a long j shaped spine.

Good. One more. So now this time what we're going to do is you're going to lower your arms and lower your feet, touch the football. And I want you to just wriggle forward a little bit so that when you lie down, your shoulder base would just be off the edge of the box. I was going to do forties I probably need to be back a little bit more. Just regal backwards. Okay, so the legs straight.

So again, I really want Leslie to think about the sequential movement of her spine. So she's going to nod the head onto the under for spine, start to pull on the ropes. Now lift your legs so the legs lift at the same time as she reaches forwards. Good. And to keep your feet in line with your eyes as you lower your spine down. So this time you're going to lower back to your start position. But as you do, keep your feet in line with your eyes. Go all the way down, back onto the box, whole thing again. So she's going to lift up, reaching the breasts, burn through the legs, arms a little higher.

Now as you roll your spine down, keep your feet in line with your eyes. So posture, you tilt the spine. Good. And again, head moves on the end of the spine. Find that moment that and the legs will lift with the spine. Beautiful and down. Good. I last one.

Good reach. Lengthen your fingertips. Reach. Good. And last one. Lovely. So Leslie, I'm going to ask you to come out of your teas and nice and safely and we're going to turn the box to short box [inaudible]. So they're going to put all the springs on just to secure the carriage and you're going to come onto the carriage. I'll give you your foot struck. Go. So we know just round back.

So can you sit forward for me? This might be a slightly different variant. So we're looking at even a little bit more. So what I'm looking for is a hands with between the back of Leslie's bottom and the edge of the carriage that when she rolls down the Hamza with equates to about your sacred. That means that this part of your spine is protected. So we're going to have your arms wrapped around your waist and we're going to find that same secret. We look for your stomach massage. She breathes in the shoulder, stays over the hip. Lift your heading to Mike.

There we go. It's a long lifted seeker. If she breathes out now she's going to roll backwards just till her cycle and touches the box. Good man. She's going to breathe in and come back up. And again, really lift the head. Yes, but can you cove more hair without losing that good. And then roll back. Last one and this time, Leslie, if you could sit to neutral for me. So we hit that vertical neutral.

Can you stick your bottom out slightly so that you really have gone bit more. But now bring you the rest of your spine back. So it's on top. So we've got the head hub of the ribs, the ribs above the hips. She's going to bring her hands back behind her head like we started with, with the feet on the football. So lift your hair a little bit there. So what we're gonna do, we're gonna do side to side now, so can just pivot forward on your sit bones.

Very slight there. So, but a long diagonal from the head down to the hip. Gone. Stick your bottom out there. There we go. So national to do, side to side. So what I want to think of is you're going to lift this elbow away from this hip as you SYEP and lift your chin. Good. And then you're going to come back up. You're going to pass through that vertical neutral. Now you're going to lift this elbow away from this hip. Good.

So we're looking for pure sideburn, no flection, no rotation. Pure flection. Go grow taller. Yeah. So again, it's this idea of the hand. So almost giving you traction so that you can even if you lengthen your fans down your neck, pull your face back to your hands and send your elbows forward and keep that length and grow tall through your left elbow. Left. Rip Away from left there. That's better. Can you feel the difference? Yeah. Good. And then you go back up. You Pass through that vertical neutral elbow away from rib. Rub away from hip. Head up more.

Good and back up. Good. Now I'm going to do some more rotations. So from here, just going to stay in a slightly pitched toward position. And as she breathes out, she's going to rotate. So you can really see that rotation spiraling upwards through the spanking, the head up.

This road moves forward and this one moves back. Keep your weight even on your hipbones. Gotcha. So bring this rip around a little bit more, a bit more than that. And again, it's a lifted rotation. Good. She's going to come back through center. Now you're going to turn and face away from me. We're going to do some sights or tops.

This is going to be your last one. You need to do one towards me and then we'll do side setups. Otherwise she'll be on haven and that would be bad. Good. Okay. So change your position as you're sitting sideways on the box.

Besides the tops. Yup. Good. So going to bring your foot forwards and you're turned out. Let's bring us almost to the extrovert. That's it. So we're back with the hands behind the head. Good. So sit up as vertical as you can.

Turn this leg out more. That's it. Good. So let's visit gonna. Do the exact same moment she was just doing when she was sitting up. It's exactly the same, but now you're in a different angle. If you think of those same things that will help you make the movement. So she breathes out. She's going to come to a long diagonal. Good.

And this is her stopped position. Now she breeds out. She's going to go down and then she's going to come back up. Good. And again, she's going to go down. Oh, she's going to come back up. So she comes up, she's lifting through this elbow and as she goes down, she finds that long diagonal. And then she's going to lengthen through this elbow to side bend as she comes up. She's gonna lengths through this elbow. Good. One more. Good. Lift Your Chin and keep out through the crown of your head.

But don't rotate your head out. So on up. Good. Now free your arms out and let's go for over the edge. As you breathe out, you're going to go again, hit that position in the middle and then allow the body, yes, stay looking forward. Good. And then reach your arm up and stretches this way was the football. And again, so she's going to go allow this mom to come over the head and to your bund. Now lift the som up, palm to the, come back up and switch. Good.

And let's switch sides. You know, turn around and face away from the window. I'm the same thing. So can you stop vertical that so we need a little bit more turnout on the slug. So again, all those same touch points head into the back of the hands or into the palm of the hand, I should say. She's going to find that long diagonal. So she's going to the spine here. It leans was no movement at all in the column.

It's just a lean. Now she sideburns and Nash, she comes back up lifting through the cycle. And again. Okay, so we've got a little bit of twist in Harmon. So press this affordable, allow this, let your leg to come back to me more. Yeah, there you go. There we go. [inaudible] and then, oh good enough. Free out the arms and we'll just take it over the edge.

Good. So this like can actually come back in line with the spine. So to this palm to just hang there and enjoy it. That's fine. And come back out and reach. Good. And again. So o Moba, allow that lateral flection to happen. Now allow it. That's it. Good. And then come back up.

Okay. Thank you very much John Paul. So we're going to set a football right now, some semicircle UK with it in the middle setting. Two reds, two reds. She said leaving three on the machine. I'm going to take the box off. So if you could jump onto machine for me for semicircle.

Okay, so we're back to that v position with the feet. So that's it. Okay. Okay. So what we're going to do is as you breathe out, you're gonna lift and you're gonna press carriage away. Okay? Good. Now from here, I try to keep the heels together and you're going to press the carriage back. No, straighten the legs if you can. So another really important moment is the way the spine is going to watch circulates. So from the back of your throat, when you think of rolling your spine down, don't you?

Don't just move in the middle of a waste. Really get these bones down. You've got to articulate from the top of the spine through every bone of the Vertebra. The bottom will drop. And then your bums going to brush the spring as you pull the carriage back in. But try not to trap your bomb in the spring. That would be bad. I'm impressed. The next backup, you'll only have to do it once.

So now we're going to come back up. Good. So I'm looking to make sure that she's lifting her pelvis is even, she's gonna press her legs away. Keep going to the legs straight. And then again, it's almost like you're rolling down from the back of your throat. Try not to miss any bones out. So move here, not here yet. Here. Keep moving your ribs. Articulate your upper back. Good. All the way down to the spring and pull the carriage back in.

Good. And again, legs up for us. So try to get your bottom up for as long as you can. So this stays up. This, yeah, that's better. You really articulate through. That's fine. Go on down here. Yeah, yeah. Beautiful. Now pull the cap. She's going to break the machine. Press and roll down. Good. That's better. Lovely. And pull them.

So now we reversed. We're gonna. No, you're going to push the carriage out. Yeah. Go, go, go, go, go, go, go, go. Man. She's going to lift her body up. Lift your legs up. Yep. Bend the knees, pull a carriage back here. Nasty. They roll your spine down. It doesn't matter. You're trapping my fingers. I'll get up your way.

Straighten the legs. Press the character out. So really again, articulate the hip and the pelvis together. You've got to really extend the hips all by extension. We did work at the beginning is starting to come to flight. Yeah, pull the carriage back in. Stay there. Really spine down. Really works for the lumbar spine. Now drop your tailbone down and press away. Beautiful. Good.

That's it. Now lift your bum. Really positivity. Tilt your pelvis. Yeah. All the way up. Bend the knees to the Caribbean. This is your last one. I'm getting my fingers out of the way this time. Good. And roll down. That's Yep. Good. And press up good all the way back here. Unrolled down. That's it.

And pull the carriage back into Nesio and you're gonna just rest there. We're going to come onto your toes in parallel. Let's do a little running. Just walk that out of the legs. We'll run out of the legs just straight the next up. So have a little bit of running. Great.

So our finale is going to be some side splits, so I'm just going to let me do a few more just to warm the legs down and then she's going to bend the knees, bring the carriage into a standstill, and she's going to come off to one side. I'm going to take a football down and I going to make the springs a red and a yellow. Okay, so Leslie, if you could start onto the footplate first and then the carriage. Okay, so take your arms out to the side. So what we're looking for here is that we have that neutral in the power with the yes, there we go. So you're looking at, you've got your vertical neutral on top of your femur head. As she breathes out, she's going to press away with a quality through both legs. As she breathes in, she's going to pull in equally with both legs. Good. And again, press away.

So really feel your little toe on the standing platform. That outside edge of the foot is really important here to feel that connection. Bring your arm slightly for the forward so you're not pinching in the shoulder blade. Good. And again, good. So we could make the machine lighter and it would change the accent of the exercise. So Leslie would be going out much easier, but then the work to coming would be much harder, which would be a bit mean, but you could do that. Good. So what we're looking at is a, she presses out, she's having to do the action.

She's making the machine move and as she's putting in, she's controlling it. If we flipped it and made the machine lighter, she would be controlling it as she went out and then doing it to pull back in. Good. Last one. Great. So now this time, let's, you don't go quite so far.

You're gonna press out cause I want to be able to hold the machine still. So she's gonna hold the machine still and from the hip, you're going to hinge in a dive forward. Good. When you get to that horizontal line, allow the arms to come forward. Not the head and going to a roll down. So allow your spine to flex. Good. She's gonna Breathe in, keeping the carriage still.

She's going to exhale and she's going to realign her spine. So from your pelvis first, go on top, Tuck your tailbone and roll up just like you would do in a normal mat work. Roll down, keep the carriage still arms. Come back out, pull the carriage in. Pull your arms down to your side. And again, so she presses out. The arms will rise from her hips. She's going to hinge.

Stick your bottom to the window. Good. Okay, we go now she's gonna fold her arms in front of a, not the head and roll down. So we're going to come out of it sequentially, but from HUD bum. So your head stays down and she's going posteriorly tilt just like she didn't send me circle two row backup key, that carriage still. Um, so as you pull the carriage back in, you lower your arms. Last one on the side, good hinge from the hip.

When you hit horizontal, allow the arms to come forward in front of your chest. You nod your head, you roll into the spine. And again, holding the carriage. Still she's going to positivity till her spine. Bring the spine back to the vertical arms, come back to the stop position. She pulls the carriage and she Lowes her arms.

Now if you could step backwards off the machine for me, let's do the other side. Okay, so she stepped almost into the indent of where her first foot was. So we know that she's about the same range. So again, the arms were out of the side. Can you bring your ribcage back over your hip at that beautiful. So you're gonna press out and again, you can change the breathing.

And again, you will probably find that one side is different to the other. The most important thing is that both legs are working equally. So on the next one, Leslie, again, just go to where you feel you are able to hold the machine steady and you're going to fold at the hip. So it's hip flection, the spines moving, cause she's bending at the hip. Now she's gonna fold the arms in front of her and flex the spine top to bottom. She got to breathe in and then she breathes out.

She's going a roll back up from the bottom to the top. Tried to keep the machine still. If you can [inaudible] arms down and pull the carriage and lovely and again and just talk your words back a little before you fold there. Now fold in half so you're not leading with your ribcage. Stick your bottom out. Don't fall off. Get rolled back up.

So before you fold in, half at the hip. Makes sure that the ribs are over that. Yeah, there you go. So now make your movement from the hip joints of the spine stays in one piece. So we've got a little bit of flection happening in Leslie's back course. She's a bit tired. Sticky bomb out. Sticky. Yeah, there we go. There we go. Now flex the spine.

Breathing in. [inaudible] I'm just going to breathe out. Rolling and up. She can pull the carriage back in and she's going to step off nice and safely. Okay, thank you Leslie. Thank you for being my body for today.