Advanced Dynamic Reformer

Hi, my name is Brett Howard and today I'm going to do a reformer and my bodies today are Gia and Morwen and we're gonna get started with footwork. First, we're gonna be on either four or three springs, heels together, toes apart, we're gonna start with pilate stance and you guys are gonna extend out, and bend back in, good, extending out on two. And in, and out, three. And in, out, four, and in, and five more times. Out, and in, keeping weight on the tailbone, and in, integrating the pelvis and ribcage, two more, and in, last time, out, and in, let's go onto the arch of the foot.

So, toes over, heels under, and same thing going out, and in, and two, and in, and three, and in, and four, and in, and five more times. And out, and in, and two, and in, and three, and two more, and out, and one more, and out onto the heel of the foot, flexing the feet. Then make sure all 10 toes pull back as much as the big toe and go out, well, that is one of the toes too. (chuckles) And two, and in, and three, and in, and four, and in, and five more times, and out. And in, two, and in, three, and in two more, out, and in one more, out, and in, let's go onto the toes, pilate stance, making sure all 10 toes are on.

You're gonna zipper up through the abdominal, zipper up through the seat and extend out. Hold there, nice wrap in the legs. You're gonna lower the legs for three, two, one, lift, two, three. Lower, two, three, and lift, two, three. Good, keeping that rotation, lift, two, three.

Lower, two, three, and lift, two three, and five. And lift five more, and lower, two, three, and lift, two, three, and two. And lift, and lower, two, three, and lift two more, and lower, lower, lower, lift, lift, lift. One more, lower, two, three, lift, two three, bend the knees coming in, and then lower the foot bar, we're gonna go for the 100. You're gonna bring both knees, both legs out on the mat today, actually.

Let's bring the arms straight up to the ceiling. You're gonna roll right into position, zipper up through the abdominals, reaching to the fingertips, and pump. Inhale, three, four, five, exhale, three, four, five. In with the air, and exhale three, four, five, three, good. Exhale, three, four, five, four.

Exhale, three, four, five, five. And exhale five more times, inhale. And exhale three, four, five, two. And exhale three, four, five, three. And exhale three, four, five, two more.

And exhale three, four, five, last time. And exhale three, four, five, bend the knees into the chest, bend the elbows, rest the head. Take the straps in one hand, sit up, go to two springs. Okay, you're gonna lie down, lower the head rest and then instead of doing overhead right now, we're gonna switch it, we're gonna do short spine. So, we're gonna thread the leather through the handles, then you're gonna bring both knees into the chest.

You're gonna take the straps, place them onto your feet, and then bring the knees into the chest, heels into the bottom, and we're gonna start with just a couple of frogs. So, you're gonna extend out, and now bend the knees and come back in. Extend out as you zipper up through the abdominals and bend and come, let's do one more, extending out, and come back in. Now, you're gonna extend out and instead of lifting, what we're gonna do is we're gonna bring the legs to 90 degrees. Now from here, put weight on the tailbone, bring the legs as far back as you can without the pelvis rising.

Then from there, you're gonna bend the knees into the chest and hold two, and again, legs out. Bring the legs as far back as you can without the tailbone rising, that will give you a nice hamstring stretch. Hold there, guys, press the sacrum down a little bit more to deepen the stretch, good, and bend the knees into the chest and relax. One more time, extend the legs out, bring the legs back to where you can without the sacrum lifting, tailbone pressing into the mat, and bend the knee into the chest. Now, adding on, we're gonna do the same beginning, you're gonna extend the legs out to where you can.

Bring the legs back to where you can without the hips lifting, now hold there. Now, on this diagonal, you're roll up to your spine, one vertebra at a time until the carriage comes all the way to a close. Then from there, you're gonna keep the pelvis lifted, you're gonna bend the knees and this time, we're gonna roll like a little ball. So, like a little ball, you're just gonna roll down through your spine, one vertebra at a time, hold for one, two, and again, legs out. Bring the legs back as far as you can, keeping that crease, then you're gonna curl the tailbone up, roll up to your spine one vertebra at a time until the carriage comes to a close.

Keep the pelvis lifted, bend the knees, pull the heels into the bottom. Then, tight little ball, you're gonna roll down through your spine one vertebra at a time. Now, a different variation. Extend the legs out, now bring the legs back to where you can, same beginning. Then from there, curl up through the tailbone, roll up to your spine one vertebra at a time.

When the carriage comes to a close, bend the knees, then just a small roll-down until the knees are over the shoulders. Then you keep the heels right where they are, you're roll the hips away from the heels, gotta give you a little stretch, and then pull the heels into the bottom, hold for one, two. And again, legs out, bring the legs back to where you can, then curl the hips up, roll up to the spine one vertebra at a time, bringing the carriage to a close, bend the knees, and then roll down a couple inches. When the heels are over the shoulder blocks, roll the hips away from the heels, opening up the back, I'll give you a little stretch as well, and then pull the heels into the bottom, hold for one, two. Last variation, bring the legs out to 45 degrees, bring the legs back to where you can, then curl up and over, pushing through the toes, pulling into the strap so the hamstrings are active.

Now this time, bend the knees, but open the knees, bring the soles of the feet flat together. Now, the relationship between your shin and your femur are gonna stay the same. You keep the knees open, you just roll down to your spine so then you get a nice opening of your sacrum. Good, at extend the legs out 45 degrees, bring the legs back to where you can and curl up and over, good. And you're gonna bend the knees, bring the soles of the feet flat together, open those knees a little bit more here, and you roll down in one piece, making sure the angle of the knee stays the same, good, guys.

Now, bring the knees in towards the shoulders, take the straps off your feet, and we're gonna go for the coordination. Elbows are gonna go in at the sides, you're gonna roll the head, neck, and shoulders up. You're gonna extend the arms and legs front, open, close, pull the knees in, bend the elbows, and again, stretch front. Open, close, pull the knees in, bend the elbows. Stretch front, hold, cross with the right leg first, cross eight, seven, six, five, four, three, two, one.

Pull the knees in, bend the elbows second, one more time, stretching front, now the left leg first left, two, three, four, five, six, seven, eight. Pull the knees in, bend the elbows, rest the head for three, two, one. Another variation, roll the head, neck, and shoulders up, simultaneously extend the arms and legs front. Now, right leg opens, hold. Make sure you have equal weight on both sides of the pelvis, anchor the left side, now close it.

Now, the left leg opens, keeping the right side still, good. Close, both legs open, close, pull the knees in, bend the elbows. And again, stretching front, now the left leg opens, hold there, stabilize the right side, close. Now, the right leg opens, stabilizing the left side, close. Now, both legs open, close, pull the knees in, bend the elbows, one more set.

And stretching front, now slightly quicker, right leg, open, close. Left, open, close, both open, close, pull the knees in. Elbows, now stretch front, left, open, closes, right open, closes, both open, close, pull the knees, bend the elbows, good. Take the straps in one hand, sit up and your way around, take one spring for rowing into the sternum. You're gonna sit one hand with distance from the back edge with your pelvis, two fists right into the sternum.

Good, tall spine, you're gonna start with the tailbone, you're gonna curl down one vertebra at a time. Hold there, guys, keep your C curve, open the arms out to the side. Keep the C curve, don't move the body, press the arms back. Now, keep the carriage still as you round over. Then lifting up, one, two, three, circle the arms all the way around, and stretch, and again, two fists in, and then start with the tailbone curving under, good.

Open the arms out to the side, press. Then deep and over, keeping that carriage still, then lift the arms up one, two, three, circle the arms all the way around, relaxing the shoulders, and stretch. And one more, two fists in. Start with the tail, curving under, good. Open the arms to the side, keep the body still as you press the arms, now carriage still as you round over, good.

Pull down to the shoulder blades, lift up, one, two, three, circle all the way around, and stretch, good. 90 degrees, tall back, lift through your spine, squeeze the bottom, lift and hinge backwards, hold. Squeeze the bottom, wrap the ribs, lengthen through your spine, lift up, and go up and over, good. Now pull on the outside of the frame, pull the shoulder blades, fingertips, down and back, lift up one, two, three, circle all the way around, and stretch, you okay? And again, 90 degrees, that's service for you.

(chuckles) Lift and hinge back, and then lifting back up, lengthen up and over. Pull along the outside of the frame, good. Reach back, lift up one, two, three, circle all the way around, and stretch. Last time, 90 degrees, squeeze the bottom, lift and hinge, hold there, make sure I don't have to get that barbecue sauce out, ladies, wrap those ribs. Now lift up, lengthen up and over.

Pull along the outside of the frame, reach back, lifting up one, two, three, circle all the way around, and stretch, good. Alright, put the handles onto the eye hooks, turning around, rowing from the chest. A lot of times if I'm working with a guy, which you guys are not, (laughs) I would add a spring on and do this on two, but you guys will stay on this one spring. So, you're gonna grab a hold, inhale, reach out. Exhale, lower fingertips to mat.

Inhale, lift, hold, squeeze the bottom, lift a little more. Pressing down as you lengthen through your spine to start again, inhale reach, and exhale lower. Inhale reach, lift more, squeeze and press all the way down, let's do one more. Inhale reach, and exhale lower. Inhale lift, hold there, squeeze, lift more, press as you lengthen through your spine.

Parallel leg, flex feet, hands on the mat for rolling from the hips, dive forward and reach. Now, roll up to your spine, stop with the arms at shoulder height. Keep the carriage still, reach the fingertips forward and up, lifting the arms to the ceiling, excellent, ladies. Then pressing down as you lengthen through your spine. And again, dive forward and reach, hold there.

Pull the little toes back more, roll up to your spine, plug the shoulder blades, and then reach forward and up, and pressing down, last time, dive forward and reach. Little toe side of the foot back, roll through your spine, plug the arms back into the shoulders, fingertips forward and lift, good. Then press down as you lengthen through your spine. Crisscross the legs, you're gonna reach the fingertips through, then you're gonna reach the arms forward as you pitch forward, hands are gonna go behind the base of the head for the shaving. Arms go up as your thighs press down, as the navel goes back, as the ribs go back, and then bend the elbows.

And again, shave up as you lift your lower back up off those blocks, and again, shave up, yes, and lower twice more. Inhale up, and exhale lower. Inhale up and hold there, switch the cross of the legs as you open the arms for the hug, inhale hug, exhale, press away. Inhale hug, big beach ball, exhale, press two people away with both arms. One more time, inhale hug, wonderful, guys.

Exhale, reverse the breath, exhale close. And inhale open, exhale, lift the lower backs. And inhale open, last time, exhale close, and inhale open, and then bring the handles onto the eye hooks. You're going to add one spring on. There we go, you guys are going to stand up, place your long box on, we're on two springs.

When you get your long box, also grab one pad so the knee will be a little bit more comfortable with your pelvis, mm-hm. Okay, you're gonna put the pad at that very front. I know this is not your favorite, but I don't care. (laughs) So, what you're gonna do is you're gonna step on one hand, one foot, other hand, other foot. You're gonna push the carriage forward, you're gonna bring your thighs against for the swan, and then you're just gonna fold over, arms are gonna go forward, good. Now, we're gonna keep the carriage still, you're gonna inhale, lift the arms up, and then exhale, lift, pulling through your lower abdominals.

Now, inhale, open and lower. And exhale, close and lift, good. Inhale, stretch forward like Super Woman. Wrap through those ribs, beautiful. Then bend the knees and round up and over, good.

And again, inhale, lift, and exhale, arch. Inhale, open and lower. Exhale, close and lift, inhale, stretch, reach, lift the head up that my hand, and exhale, round over and then I'm gonna have your knees come on the inside today, good. One more time, inhale lift, exhale arch. Inhale, open and lower, exhale, close and lift.

Inhale, stretch, good, wrapped, reaching for the crown of the head, back through the heels, strong in your hamstrings, and exhale round up and over. Bring the hands onto the box, pike your hips up, and you guys can, I'll take the pads from you, you guys can take one spring off. You're going to lie on your stomach, shoulders are going to go flush with the front edge for the pulling straps. So, we're on one spring. You're going to pull along the outside of the frame as you lift your upper back up and you're gonna hold, and this is the spot that Romana used to give.

And exhale, lower the body. And again, inhale, pull, and lift to the bottom rib. Two, three, exhale, lower, good. And again, inhale pull and lift, strong in those hamstrings, nice. And exhale lower, slide the arms to the back into the leather for the T shape.

Inhale, crack a walnut in between the scapula as you pull back to three, good, and exhale lower. And again, pull back as you crack that walnut, palms down to the floor, good, and exhale lower. One more time, pull back, making sure you're not hyper-extending those elbows, nice long wrist, and exhale lower. Take the straps in one hand. Standing up, add one more spring on so we are in two springs for the backstroke swimming.

Then from there, you're gonna bring the handles behind you in each hand, just step on right hand, right foot. Left hand, left foot, tailbone at the front, lie down on your back, two fists right above the forehead. Now before we start, pull into the straps a little bit to curve that upper back up a little higher. Then you're already active in those upper abdominals. Simultaneously, arms and legs straight up to the ceiling, good.

Open circle, and you're going to reach. Reach to me more, reach, good, and bend the knees and elbows and come in. Arms and legs up, open circle, and reach. Reach and now hold there, this is good. Pull your upper back down a little bit though, good.

And come back in, and again, arms and legs up, open circle, round and reach, reach, reach, and come back in reverse. Go out, and reach for three, two, one. Open up together and come in. And again, reach, two, three, open up together and come in, last time, out and reach, reach, reach. Open up together, come in, take the straps in one hand, hold.

Take them in the other hand, so you're gonna use your less dominant side, tricky, tricky. Alright, sitting up, take one spring off your leg. I'm being filmed, you could pick my best side, but once again, I don't care. So, you're going to grab a hold of those handles, make sure you have room to roll up. Inner thighs are together, and teaser.

So, you're gonna teaser up and hold. Make sure that you're curved in the lower back, back through the ribs, lower the arms to the waist, and lift to the brow, nice. This is excellent, you guys. Lift and roll all the way down, and hold, two, three. And again, teaser up, you're gonna reach forward, circle one, and circle two, one more time, hold there.

On the way down, open the arms as you roll down through your spine one vertebra at a time, good. Let's reverse with opened arms. You're gonna open, come around, yes, it makes those upper abdominals work more, and again, reach. As you circle, pull those upper ribs back and roll all the way down, good. Take the straps in one hand, this time I'll let you take in whichever hand you like, and then you're going to sit up, stand up, and then you're going to go for the breaststroke.

So, what I'll do is I'll alternate with you guys for the spot. So, you're gonna grab the handles, pull, and grab the front, good, and then lie on your stomach. Then from there, you're gonna go forward, making sure that your knees are right at the edge, good. Now three times, you're gonna kick one, kick two, kick three, reach the arms forward, lift up, around and down. And again, kick one, kick two, kick three, go forward, up, around and down.

Again, kick, kick, kick, forward, up, around and down, reversing, kick three, two, one, and out, forward, yes, and down. Two more, kick one, two, three, go out forward, wrap those ribs, and go down. Last time, kick one, two, three, go out, forward, and down. Okay, take this standing up, and then you guys are gonna bring the handles behind you and then you're gonna swing one leg around for the horseback. Good.

Alright, elbows in at the sides, you're gonna have inward rotation of the legs, and then you're gonna curve, try and scoop, making sure the heels stay forward of the box. Pull back through the lower back, good, now lower the arms. Whoops, lift the arms up. She's like, "Why are you doing this to me?" And again, lower the arms with straight arms, and then lift the arms up, good. That way you're connected, and then flex and sit, good.

Two, three, and once again, curve, pull, and scoop. Bring those heels forward, pull back, and then lower the arms. And lift the arms up, bring those feet forward more, and again, lower the arms, lift, and flex and sit, two, three. Curve, pull, and scoop up, hold. This time we're gonna circle one.

Make sure the pinky fingers are lifted, two. Circle three, hold there, reach those fingertips forward more, toes forward more. Rotate the legs inward more, squeeze the box more, back through the stomach, back through the ribs, and flex, and I know that was mean, but I don't care. (chuckles) So, what you're gonna do is you're gonna drop the straps into the wall behind you, add more spring on, and then you're gonna lie down on your back for the series of five. Tailbone is gonna be right at the edge, knees into the chest, right hand on ankle, left hand on knee, we'll do eights today.

So, you're gonna pull the right leg and change. Pull, change, two, change, two, change, three. Three, and pull, pull, and five more times. And pull, pull, and two, two, good. Three, three, and pull, pull, and 10, I lied, we're doing 10.

Now double leg, inhale reach, I'm feeling nasty today, and exhale in and pull. Inhale reach, and exhale in and pull. Inhale, zipper up, and exhale in and pull. Inhale four, exhale in, inhale reach, exhale, five more, inhale reach, exhale in, out on two, and in. Three, exhale in, two more, reach.

And in, last time, reach, and in, right leg up, left leg out, and pull-pull, good. Pull-pull, and two-two, two-two. And three-three, and three-three. And pull-pull, pull-pull, five more with the hands behind the head, one-one, one-one, and two-two, and two-two. Curl up through that upper back, four-four, and five-five, and five, both legs up, double straight leg stretch.

Lower, two, three, up to 90. Zipper, two, three, up to 90. Squeeze those inner thighs together more. Lower two, three, up to 90. Lower two, three, up, five more.

Wrap those rips up to 90, four, two, three, lift. Integrate pelvis and ribcage. Two more and lift, one more, lower two, three, lift. Twist to the right for crisscross and hold for three. Hold two, hold one, change hold.

Hold, hold, and reach, reach, reach. And reach, reach, reach. Bottom rib to hip, bottom rib, two more, reach, two three, and twist, one more time, reach. And five, quick time, right, left, right, left, pull, pull, pull, pull, and 10 to knees, and relax. That was a well-earned relax.

Okay, guys, so, standing up, you guys are gonna take your boxes and place them at the back. Alright, Morwen, I'm sorry to call you out but you know I don't like you to lower that box that way. (laughs) So, what you're gonna do is you're gonna lift the head rest up, lift the foot bar up, and then you're going to step on one hand, one foot, other hand, other foot for the long stretch series, good. Nice wrap in the seat, good, and then going out. Good, and pulling in forward, out, good.

Pull forward through the crown of the head. And again, three, and pulling in, two more. And exhale, come in, one more time, inhale out, wrapping through those ribs, exhale in, good. Bend the knees down, feet against the blocks for the down stretch, good. Pelvis forward, wrap through ribs, zippered up, and now inhale as you go out, and exhale, lift, lift, lift.

Again, inhale out, exhale, lift, lift, lift, one more time. Inhale, exhale, exhale, exhale, hold there, try to walk up to the fingertips. Then from there, zipper up and lift up and you can do an arch, good. Alright, and then come back up, and then let's go for the up stretch. So, nice curve in the lower back.

Now, go back through the heels, good, and then long-line as you come in. Up to the powerhouse, and back through the heels. Good, strong in the hamstrings as you come in, and twice more, and back through the heels. Long, come in one more time up to the powerhouse, back through the heels, and long as you come in. Alright, let's go for the elephant, flat feet.

You're gonna lift the toes up, find where your tight part of the back is, and then you're going to put the curve into your tight part, good. Now, press out one, pull under, under, under. Out, and under, under, under, good. Out, lifting that little toe just as much as the big toe. Out, and under, under, under, one more, out, and under, under, hold.

Sorry, push out once again and hold. Take your right leg, bring it through the shoulder blocks and bring it behind you with a nice active flex foot, good. Square pelvis, and go in, in, in, two. In, in, in, equal weight on both hands, in, in, hold. Bring the foot down through the shoulder blocks, then the other leg goes through and up, good.

Nice active flex foot, square pelvis, and go out, and under, under, under, two. And under, under, under, one more, and under, under, under, good, bring the foot down. Now, keep the carriage and go up into eleve. So, you're gonna lift up onto the ball of the foot, bring the right leg through and up into a nice arabesque, and go out, and under, under, under, two. Under, under, under, three.

Under, under, under, bring the leg through. The other leg comes up, good. And go out, and under, under, under, two. Under, under, under, one more. Under, under, under, now hold there.

Step this foot onto the shoulder block. Bring the leg up, just two, go out, under, under, under, two. Under, under, hold, bring the leg to A La Seconde, to the side. And go out, under, under, under. Out, under, under, hold, bring the foot down, bring the other leg up into arabesque.

Good, and go out, under, under, under, two. Hold there, bring the legs side to A La Seconde, and go out, under, under, under, out, under, under, under, good. Bring the foot down, and then step down onto the floor. That was wonderful, ladies. We're gonna do the long back stretch.

Okay, so you're gonna step on hand-foot, hand-foot, good. Little toes are gonna pull back, open in the collarbone, going down. Curve out, lift up, and come in. Down, curve out, lift up, and in, once again. Press, lift, come in reverse, curve out.

Lower, in, up through the back, curve out. Lower, up through the back, one more time, curve out, lower, up through the back, stepping on the floor, and let's get the pad. Place one or two springs on so we'll go either three or four springs for the stomach massage series. Okay, you're gonna sit down at the front, toes are gonna onto the foot bar, grab a hold, nice broad elbows, curve that upper back. Now, your initiation is your abdominals.

You push into the lower back to go out. Lower, into the lower back, and in, two. So, imagine that there's memory foam behind my lower back and I'm making a nice imprint int that memory foam. So that way, I get that massage of those internal organs. Let's do five more, press, lower, lift, and as I'm pressing into the memory foam with the lower back, I'm spine-stretch forwarding with the upper back.

Lower, lift, two more, out, lower, lift. One more, and out, lower lift and in, hold. If you are on four, reach through the legs, take one spring off, then bring the hands back, holding on any way that's comfortable for you. Crack the walnut, lift up through the sternum, and going out, lift and in. Two, lower, lift and in, imagine you're a marionette puppet.

You're gonna lift up from five strings, temples, occipital processes, crown of the head, good. Out, lower, lift five more, out. There's an even push-pull. So, as much as you're pushing through your arms, as much as you're pushing through the legs, so neither one takes control. Lower, lift and in, let's do one more.

Lower, lift and come in, reach through the legs, take one more spring off so we are on two. Reach the arms up, good, now press out, as you press out, hold. I want you to lift through your lower back, good. Now come in and lift, lift, lift. And again, out, lift through the lower back and lift, lift, lift, nice, guys, two, lift, lift, lift, one more time, out, and lift.

Lift, lift, now inhale lower, exhale, twist to the right, and inhale, come back in. Exhale, twist to the left, and inhale, come back in. Exhale, twist to the right, and inhale in, good. Exhale, twist to the left, and inhale in, last time. Exhale, twist, hold there, long spine, and come in, and exhale, twisting on that vertical axis.

And come in and reach, grab my wrist, I'm gonna give you a little stretch, and don't worry, Gia, there's one for you too. Alright, I'm gonna give you a little stretch, good. And that will be 50 extra dollars. No, I'm kidding alright, so what you're gonna do is you're gonna stand up, we're going to go for the tendon stretch. So, you guys are going to step on hand-foot, hand-foot, pike the hips up, good.

Now, you're gonna bring your pelvis forward of the shoulder blocks. Romana would stand behind you and she'd say, "Don't touch my bosom," so don't touch Romana's bosom as you press out. And come in, keep the pelvis forward, and again, go out, two, and don't touch Romana's bosom, and again, go out. And coming in, keep that pelvis forward, again, out. "Don't touch my bosom," and coming in, one more time.

I don't really have a bosom though. (laughs) And coming in and lift, lift, lift, drop that head, get that carriage all the way in, alright, guys, standing onto the floor. And then we're gonna go for the overhead. So lower the foot bar, you guys are on bare feet so you don't need the pads for your feet, and then lower the headrest, and then you guys are going to lie down on your back. Okay, you're gonna grab a hold of the handles, legs are gonna go onto the bar, pilate stance. Simultaneously, arms down as legs go over the head, good.

Jackknife up, and then lower down, getting a nice stretch and the arms and legs will arrive together. And again, overhead simultaneously, then jackknife up, good, and rolling down through the spine, and arms and legs arrive together. And again, over, good, jackknife up, push into me, yes, and roll down through the spine, arms and legs arrive together. Last time, arms down, legs over the head, good, and jackknife up, and roll down through your spine, good, arms and legs arrive together. Put the handles onto the eye hooks, lift your headrest up, and then you're gonna bring your toes onto the foot bar, and then you're gonna push forward for the semicircle.

So, you have that active push like you're pushing something over your head, and then you're going to break at the sternum, you're gonna melt down through your spine one vertebra at a time, good, now keep the-- Oops, got stuck there, this one's a little fresh, and then you're gonna go out. This performer's a dirty old man (chuckles) lifting up, up, up, up, up, up, and coming in, as you come in, drop those heels, good. And again, rolling down, good. And go out, he's feeling less frisky now. Now, curling up, and coming in, and again, curving down, and going out.

Now, curving up, and come all the way in, keeping those heels nice and dropped, drop those heels, good, and reverse. Go out, now keep the carriage as you roll down to your spine, coming in, knees forward and up, heels drop so you can get a nice stretch of your quads and psoas. And again, go out, and curling down, and coming in, and forward and up. And one more time, out, hold there, I'll do my, one of my teachers, Cary Regan, she says, "Kill the fish, gut the fish, "clean the fish, so later you're gonna eat that fish," as you come in and go forward and up, I'm gonna give you a nice stretch there. You can grab your ankles if you'd like so you get a deeper stretch, feel that?

Feels okay? Good, I'm gonna give you a stretch too so you don't feel left out. Alright, I was a middle child, so I know what that feels like sometimes. Alright, so scooting back, you're gonna take your pads, and we're gonna take one, place it onto the spring bar, the other one will go cross that foot bar so we are nice and safe, good. Then, yes, we're gonna go for the chest expansion.

So, you're gonna kneel down, hooking the toes over so we are on two springs still. You're going to grab a hold of the leather, thumbs on top, head over shoulders, shoulders over hips, hips over knees, wrap to the seat, wrap through the ribs as you pull back. Hold there, look to the right. Look to the left. Look center, and exhale release.

And again inhale, pull, crack a walnut, look to the left, look to the right, look center, exhale release. Again, inhale, pull, wrap the ribs, wrap the seat as you look right, look left, look center, exhale release. One more time, pull, look left, look right, look center, exhale release, good, guys. Take the straps in one hand, add one spring on so we are now on three springs. You can put the pad back on, good, and then we're gonna go for the thigh stretch.

These are gonna go against the shoulder blocks, thumbs are going to go on the copper, good. Now, drop the chin to chest, make sure that your hinge comes from the knee as you hinge back, good, and then lift the arms and come up. And again, hinging back from the knee, yes, and lift and come up. And again, hinging back, and lift to come up. And hinging back, if you'd like, you can do an arch in the upper back.

Good, chin to the chest, nice, and lift and come up. Alright, guys, let's take the straps in one hand, standing up, let's go to one spring. So, take two springs off. Once they're off, yes, take the pad, place it back onto that spring bar and you guys are gonna step on one knee, then the other knee, good. Alright, so wrapped in the seat, bring the collar bones slightly, slightly forward, good.

Pull forward through the hips, reach the arms forward and up, around and down. And again, forward and up, two. And around and down, one more time. Forward and up, around and down, let's reverse it. And go around, and down, good, and around, and down, one more time, and around, and down, okay.

I'm gonna switch the order a little bit. I'm gonna have you guys stand up, add a spring so we are now on two springs, then from there, you're gonna lower the headrest. And then you can put the handles onto the eye hooks for right now. So, we're gonna go for the mini tick-tock, then we'll do the corkscrew, and then the tick-tock, okay? So, lie down, and you guys are gonna reach back, grab the metal arches.

You're gonna press down with your elbows, bring both knees into the chest, good. You're gonna bring your knees over to the right, as you go over to the right, you're gonna pull down to the left side of the ribs, good, and come to center. Knees over to the left as you pull down to the right side of the ribs, nice, and center. Knees over to the right as you pull down to the left side of the ribs, and center. Knees over to the left as you pull down to the right side of the ribs, and center.

One more, knees over to the right, and center, and exhale over to the left, and center. Both legs to 90 degrees, alright. Now from here, you're going to not swing the legs over, you're gong to bring the pelvis up and over parallel to the floor for corkscrew. Then from there, you're gonna roll halfway down, then circle into the right, around, up through the pelvis, through the left, and go all the way over, good. Roll halfway down, circle into the left, around, up and over, good.

And you're gonna roll halfway down, circle into the right, circle around, up and over. Roll halfway down, circle into the left, around, up and over, one more time. Roll halfway down, circle into the right, around, up and over, last time, roll halfway down, circle into the left, around, all the way up and over parallel to the floor. Soften at the sternum, melt down to your spine one vertebra at a time for the tick-tock. Legs to the right, head to the left.

And center, legs left, head right, and center, good, guys. Legs right, head left, keeping the legs up at 90 degree angle, center, legs left, head to the right. And center, one more time, legs right, head left, good, guys, and center, legs left, head right, and center. We're not gonna do the step off, but we will do the balance control, so push forward to form width distance from the shoulder blocks. Then, grab a hold of the metal arches again.

Now, bend the knees into the best and hold. Roll like a little ball, bring the knees to the ears, then jackknife stretch up to the ceiling. Now, we're gonna keep the hands still, you're gonna press the elbows down, right leg is gonna come down, and you're gonna brush the outside as you reach forward and up through that other leg, and center. Now other leg, push into my hand here, beautiful, and center. And then right leg comes down as you lift up, wonderful, and center.

Left leg down as you push and reach, excellent, and center. Last time, right leg lowers, and center. Left leg lowers, and center. Okay, guys, bend the knees into the chest, find that tight ball position again, roll like a little ball all the way down and then you can scoot back, stand up. Alright, so right now we're on two springs so let's go to one spring, and then you're gonna lift your headrest up and we're gonna go for the snake and the twist.

Okay, so I'm glad you guys are on the same side, that's wonderful. So, you're going to step on right hand, left foot, left hand, right foot, good. So, you're going to inhale as you go out, and exhale reach. Inhale up, curve and bring the nose to the knee to bring in. Inhale out, exhale, reach through the head, inhale, curve, bring the nose to the knee to pull in.

Now the twist, inhale, exhale, twist. And come around, and up, up, up, one more time, inhale, exhale, twist, and come around, and nose to knee as you come up, good. Stepping onto the floor, and now the other side. Stepping on hand-foot, hand-foot, good. Pike both hips up, good.

Inhale out, and exhale reach, good. Inhale up, nose to knee as you come in. And again, inhale, exhale reach. Inhale up, exhale, I see why this is a little hard for you, Gia, step down for a second. I was like, "What's going on?" Bring this hand here, there we go, and that hand there, good, one more time.

So, inhale, that's better, right? And twist, and come around, and up, up, up. Inhale, she just wanted to be close to me. (laughs) And around, and up, up, up, 'cause we love each other. (laughs) Alright, so what you're gonna do is you're going to add one spring on, then from there, you're gonna lower the headrest, you could drop the handles into the well, and then you're gonna place your long box on for the grasshopper.

Okay. Okay, you're gonna lie on your stomach, you're gonna bring the forehead onto the foot bar. Then from there, you're gonna grab the corners, the top corners of the frame, yes. And then from there, you're going to lift the legs up, this okay? Then you're going to bend the knees.

Stretch the legs, clap, 10, nine, eight, seven, six, five, four, three, two, one, and again, lift the legs, good. Bend the knees, stretch the legs, clap, 10, nine, eight, seven, six, five, four, three, two, one. One more time, lift the legs, bend the knees, stretch and hold. This time as you clap, you're gonna rise. Push up, two, three, four, five, six, seven, eight, nine, 10, good, scoot back, and then bend the knees for the rocking.

You're gonna reach back, grab your feet, you're gonna pull the feet in, one, two, three, and rise up, and lower, pull in one, two, three, rise up. One more time, pull in one, two, three, rise up, good, and rock, one-one, two-two, three-three, four, beautiful, guys, five-five, six, swim. Reach the arms forward and swim, two, three, four, five, exhale, three, four five, inhale. Exhale, three, four, five, one more set, four, five, exhale, three, four, five, standing onto the floor, step to the right side of your reformer. Round over, bring your hands flat on the floor.

Now from there, you're gonna bend the knees, stretch the legs one. Bend the knees, just to counter stretch, stretch two. Good, bend the knees and hold, keep the knees soft, roll up to your spine, one vertebra at a time, and extend the legs at the end, good. And then what you're gonna do is you're going to thread the leather through the handles, good, and you can step on for the hamstrings curls. Okay, there we go, and then you're going to flip over onto the stomach, good.

Alright, then from there, you're going to make sure your knees are right at the edge, and we're on two springs, you're gonna hug the box, bring the legs a little more narrow, press into the box with your hips as you pull in one, and stretch, pull in two, and stretch, pull in three, and stretch, pull in four, and stretch, one more, pull in, stretch, now hold there. Take one spring off so now we are one spring. Keep the left knee bent, extend the right leg straight. We're gonna start with the left, you're gonna pull the left leg in, and pull in two, and pull in three, now switch legs. Good, pull in one, pull in two, pull in three, now bend both knees, add one more spring so we go back to two springs, hands are gonna go behind the base of the head, so we work a little upper back, three more, pull in one.

Pull in two, pull in three, stretch the legs behind you, flex the feet, let the straps drop in the well. Good, alright, standing up, and then you can place your short box on for short box series. You're gonna sit down, one hand's width distance from the back edge with your pelvis. Feet underneath both straps, then open the feet so you have a good amount of tension. Mm-hm, yep, good.

One arm around the waist, then the other arm around the waist, round the back into a tight little ball, good. Nice and relaxed in the shoulders, and then what you're gonna do is you're gonna start with the tailbone, you're gonna curve under halfway, now lead with the crown of the head, come back up. And again, curving under, and come back up. One more like that, so curving under, and come up. Now, this time curving under, go all the way back, exhale.

Now chin to chest, inhale, curve to come up, good, one more time, curling back. Go all the way down, exhale, now let the arms go back and reach the arms back on, chin to chest, curve to come up, good. And then let's bring the hands behind the base of the head today. Tall spine, one hand on top of the other, nice lift in your spine, squeeze the bottom, lift and hinge, and up to center. As you hinge, eyes forward, and center.

Lift and hinge, hold there, Olympics are over, no Simone Biles, get those ribs in, guys, and come back up to center. And again, lift and hinge, pull those little toes back more, and up to center, last time, go up and back, and center, good. The side-to-side, lift up and over to the right, and center. Lift up and over to the left, and center, good. Lift up and over to the right, and center, give you a little stretch.

Lift up and over, how does that feel? Good. Center, good, lift up and over, gonna give you a little stretch again, center, last time, lift up and over, and center. The twist reach, from the left shoulder blade, twist right, reach to your long diagonal, and center. Twist, and reach, and center.

Twist, and reach, and center. Twist, and reach, one more time. Twist, hold, reach out to your diagonal, hold. Now go longer as you go to the back, longer as you go to the right for around the world, come to center. Now twist left, reach out, longer to the back, longer to the right, come up center, round over, and stretch.

I'll give each of you guys a dessert. So this is what Romana called the dessert. Mm-kay, see, I can be a nice guy. Alright, so roll up, and let's go for side sit-ups. So take your right leg out, face towards that beautiful ocean there, bring the hand, right hand, onto the headrest, left hand behind the head, right hand joins it, good, and go half over and up.

Half over and up, half over and up, now go all the way over, hit the headrest. Come all the way up and counter-stretch. And go all the way over, hit the headrest, come all the way up, counter-stretch, now grab your leg, extend the arm, and stretch, that okay? You're so flexible. And center, let's switch sides.

So... Yep, anyway that you like there. Now, hands behind the head and go half over and up. Half over and up, half over and up, go all the way over, all the way up, and stretch. One more time, go all the way over, all the way up, grab, stretch, grab the leg, stretch the arm, and reach, you okay?

And center, okay, the tree. So, you guys are gonna take your right leg, bend the knee into the chest, give yourself a good pull of that leg. Good, extend the leg up, and bend, two, and bend, three, hold, turn out the leg, walk up towards the ankle. Fold the forehead to shin, now nice and relaxed in the shoulders, in one piece, you curve back when the leg hits 90 degrees, hand-by-hand, walk down and exhale. Chin to chest, inhale, walking up, lifting up to it nice and tall, good, stretch back.

Then forehead to shin, curving back, walking down, reach back, grab the frame or the back of the reformer, good. And now, yep, you're good, keep you back there, Gia. Rond de jambes, you're gonna go across up one, cross up two, cross up hold, reverse, down and across, good. Two and across, and three and across, good. Walking up, chin to the chest, and lift your spine to a tall back and hold there.

I'm gonna bring you a little more forward there, now flex the foot, point the foot, flex the foot, good. Point the foot, flex the foot, point the foot, hold. Left hand grabs the outside of the right. I lied actually, I don't wanna do that yet. Let's grab and let's do A La Seconde.

You're gonna grab a hold and then open and roll down to your spine, good. And then, chin to chest, come back up, hold the A La Seconde, bring the leg across, now grab the outside, and let's twist, good. Lengthen here a little bit more, shoulder through there, good. And now, cross the leg over, grab the back of the box and stretch. Good, roll up to your spine, bring the heel of the foot onto the box in front of you, pull that knee into the chest, grab a hold of your toe, stretch the leg, kick the apple, good.

Alright, grab a little higher, there we go, there we go, now we got that apple, let's switch. So, holding onto the back of that leg, lift the spine up and extend. Bend two, bend one more, three, hold. Rotate the leg, walking up, and fold the forehead towards the shin. Good, curve back in once piece, when the leg gets 90, walking down, and exhale.

Chin to chest first, inhale, walking up, lifting up through your spine to a nice tall, straight back. And again, forehead to shin, curving back, walking down, good, and then you're gonna reach back and we're gonna go for the rond de jambes. Cross up and hold, crossing up, crossing up, hold. Reverse, down across, make sure I see a rated G pelvis, not a rated R pelvis, now hands on, chin to chest, walking up, lifting to a nice tall, straight back, hold there, vertical spine and then flex and point. Flex and point, one more time, flex and point, grab the side of the box, grab the inside of the leg, roll back for A La Seconde, and let the head go if you'd like, and then chin to the chest, beautiful.

Curve up, then bring the leg across, grab the outside, stretch and twist, drop those ribs, I'm gonna get that barbecue sauce out pretty soon, and then bring the leg across, round over, and fold. Good, mm-hm, yes, and then roll up to your spine, heel of the foot goes on, pull in as you lift your spine up against it, flex that foot, grab a hold of the ball of the foot, and stretch the leg picking the apple there, lifting through that spine, lifting through the heart, good, guys. Alright, you guys can stand up, take your box, place it behind. Then from there, you guys will assemble your long straps. Okay, so you get the service today, so. (laughs) And you lie down.

I'm gonna make her work over there though. (laughing) That's what you do to your best friends. (laughing) Alright. Good, so knees into the chest, and then we'll place the straps on, good. So, what we're gonna do first is we're gonna do a long spine prep. It's a little different than we normally would do the long spine massage, so it's a little closer to roll over.

So, extend the legs out to 45 degrees, similar to how we performed the short spine. Bring the legs back as far as you can without the tailbone rising. When you find that position, curl the tailbone up but keep tension on your straps to a back diagonal. Then from there, open the legs, keep the tension of the straps, melt from the upper back down to the tailbone, and then bring the legs to 45 degrees, and together. One more like that, bring the legs back to where you can, maintaining the weight on the pelvis, then curl up, keeping tension on the straps, lifting your back.

Then from there, open the legs, melt down through your spine one vertebra at a time. And then once the tailbone is down, bring the legs to 45 degrees. Now we're gonna do this differently. From now you're gonna lift the hips up, you're gonna go to that full long spine, push into my hand here more, good. Open the legs, now push through the heels as you melt down through the spine, good.

And then legs together, hold. We're gonna reverse doing the second variation. So, you're gonna open the legs, then you're gonna roll up through your spine, good. Hold there, push forward through those heels, good, legs together, and then push forward through the heels so I'm always stopping a little forward of vertical so it stays in my hamstrings, not in my lower back. Open, or your lower back, lifting up, reach, reach, reach, you can do it, and now legs together, push through the hamstrings as you roll down through your spine, good, one more time.

Legs back, and then push through the straps to roll up, good, up, up, up, up, up, and legs together, push through the heels to roll down to your spine. Now, stay there, you guys are gonna lift your headrest up. Open the legs, lower the legs together and lift. Open, lower, together and lift, open, lower, together, reverse. Lower, open, up and together for leg circles.

Lower, open, up and together, one more. Open, up and together, bend the knees in, three frogs, and stretch, and bend, good, stretch two, and bend, stretch, hold, open to wide second position, take a stretch there. Then from there, grab your straps with your hands. So, you're not gonna close your legs, you're gonna close the arms to close the legs and then bend the knees into the chest, yes. Alright, so what you're gonna do is you can take those straps off and put them in the well behind you.

Then from there, stand up, take one spring off. Then lift your foot bar up and we're gonna face that direction for mermaid. So, you're gonna bring your shins together and I'm gonna do it this way today if that's okay. Yeah, alright, now grab the front block, bring your right arm up, and then you're gonna go over and stretch. Good, bend the elbow, stretch the arm, I'm gonna give you a little bit of a stretch here.

Good, you okay? And come up. Balance, change, then press, good. And come up, find your balance, then change and go over, good, bend the elbow. Stretch the arm, I'm gonna give you a little stretch as well, how is that, it's okay?

Pull down through the head more, yes, and come up. Balance, change, and reach out. Reach, reach, reach, good. And come up. Balance, change, last time, go over, bend the elbow, stretch the arm, coming up.

Balance, change, and reach. Reach, pull the hip away from me, wrap those ribs, yes, and come up, find your balance, grab the block with the right arm going up, and then face the other direction. Okay, so left arm up and go over, bend the elbow, stretch the arm, good. And come up, balance, change. And then reach out, reach, reach, come up.

Balance, change, and go over, bend the elbow, stretch the arm, good, there we go, and come up. Balance, change, and press out, reach, reach, and up, balance, change, last time. Go over, bend the elbow, stretch the arm, come up, two, three, then reach out, reach, reach, good, and come up, balance and grab. Okay, good, alright guys, add a spring for knee stretch series, then step on hand-knee, hand-knee. Nice rounded back like an angry cat.

Sit as close to the heels as you can that's healthy for your knee, pull in and up to the ribs, and then press out, and then in, and in, three, in, four, in, and in, and in. No bangin', sister, in, and in and hold there, alright. You know that movie, The Banger Sisters? Now arch the back, head up, tailbone up, glass of champagne and diamond, go out and in, two, in, three, in, four, in five, in, keep that champagne. Keep that diamond visible and then hold, good.

Round the back like that angry cat again. Not everyone's favorite exercise, which actually, it is my favorite exercise. You're gonna lift both knees up for the knees off. Go out, I'm not sure if that's both knees, but I'll overlook it, and two, and in, three, in, four, in, five, in, six, in, seven, in, eight, in, nine, in, one more, 10, in, hold, round that back, guys, tailbone under, get the carriage all the way in, gently, is the operative word, bend the knees down. Okay, guys, standing up, let's run on two springs instead of four or three today.

So, sitting down, lie on your back. Remember it's on two springs so don't go out like a banshee, right? So, onto to the toes, knees together, press out with control. Now bend one knee, change, one, up, two, up, two, up, up, up, up, and up, and up, and up. Up, up, up, up, up, up, up, and up, and up, and coming in.

Let's go for the pelvic lift. We're gonna do this on two springs as well, nice flexed active feet, curl the tailbone up to the bottom rib, so two springs are gonna work the glutes a little bit more, pressing out, and coming in, as I get older, I like to work those glutes. And coming in, and out on three, and in. Out on four, and in, stretch, and in, and stretch, and in, and stretch, and in, and out, and two more. Out, and one more, and out, in and hold, keep the carriage still, lightly roll those hips down to the tailbone.

Good, guys, both knees into the chest, give yourself a nice hug of the legs, standing up, and now we're gonna skip the balance controls today, alright? And we're gonna go for side splits. So, since you guys are on that side, let's take one-- I'm sorry, I'm gonna keep that, yeah, bring that, lower that, yeah. Take one spring off, and then if you'd like a pad, you could put the pad underneath the bar and let's bring it, I'm gonna hook this one under here, and then you guys are gonna strep on. Good, guys, now bring your left foot on, heel-toe the right foot over to your comfort.

Eventually getting to the shoulder block, but if you're smaller, you don't go all the way to the shoulder block, okay? Arms out and you're a little bit less vertical. So going out, two, three, hold two, three, wrap, and pull in, two, three, hold, two three. Out, two, three, hold, two, three, in, two, three, hold two, three, out two three, hold two, three, in two, three, hold two three. Heel-toe the foot in.

Good, step into the middle, turn into your springs, then bring your right foot on. And then heel-toe over with the left. Good, now arms to the side, peripheral vision, wrap through the ribs, wrap to the seat, and go out, two, three, hold two three, in two, three, hold two three, two. Hold two, three, in two, three, hold two, three, out, two, three, hold two, three, in two, three, hold. Now keep the right foot where it is, heel to the left foot in, and then you're going to bring your left foot right at the front of the carriage, but in the back, this one.

And now you're gonna keep that right foot there, this one's gonna come back here. Yep, then you're gonna keep coming over 'til half the foot is off and I call this one the Speed Skater, come in a little bit more, there we go, so this comes off, good. Now, lift your heel up, bend the knees, bring your hands behind the back. One of my teachers, Cary Regan, calls this the Apollo Oh No. Now, lift the chin a little bit, and then going out, and in, good.

Two, in, three, in, four, in, five, in, six, in, seven, in, eight, in, nine, in, 10, and in, lower the heel, heel-toe the left foot out a little bit, step in the middle, and then you can switch your pad and then turn around... And then bring your left foot on and then bring your right foot to the back corner, but make sure the toe is off so that it can really push there, lift the heel, so then your shin bone's slightly beveled. Alright, and going out, and in, two, and in, bend forward a little bit more, guys, and bend that knee to challenge that popo, and out, and in, this is the popo, and in, I have a quite big popo, and in, and out. (laughing) And in, and out, and in, one more time, and in, good. Once you're in, you can heel-toe the foot out a little bit, step in the middle, and I like to step backwards. I find it to be a little bit more gentle on the knee.

Then you guys are going to add a second spring on, so now we are on two springs. Lift the foot bar up, we're gonna go for the Russian split. If you'd like a pad at either the headrest or the foot bar, you may use it, it's up to you guys. Alright, now step on hand-foot, hand-foot. Good, you're gonna bring your right foot back into the back right corner.

Then you're gonna micro-hop the left foot forward onto the headrest. You're gonna push out with a straight leg, then bend this knee, good. Now we keep the pelvis the same level as you push forward through the heel, in through the heel. Forward through the heel but also in through the heel. Forward, in, and hold there.

Now, reach the arms forward, come up, and we're gonna do a Russian (mumbles) And then go forward and in, two, strong back leg. Forward and in, that's okay, arms up, round over and reach. Now stretch the front leg, coming in, then hop the left forward so your whole foot is on the headrest. Good, nice square pelvis, and then the full split, go out, and come in, whew, you guys have good splits. And out, two.

And in, one more time, out on three, and in, now hop the foot back, step down in the middle, then you're gonna bring your other foot back. You're welcome. There we go, and then hop the right foot forward, push out with a straight leg and then bend the front knee, good. And go forward in, one, two, in, three, and in, hold. Reach forward and then find your Russian (mumbles) position and go forward in, two, in, strong back leg in, now reach the arms up, and reach forward, reach forward, reach forward, stretch the front leg, come in, hop the front foot forward so the whole foot is on a nice square pelvis, strong back leg and you press out into that full split.

And come back in, good. Stretch out two, good, and come back in, one more time, and stretch out, yes. That's a split, and come in, now hold there guys, hop the foot back, step into the middle, step down onto the floor. Now, what we're gonna do to end with is this one was called the cut split. You're going to go to one spring.

Then from there, you're goin to lower the foot bar. Now I'm gonna have you add a pad but just to show you, you'll step on, you'll bring one foot on, you'll heel-toe, I'm gonna try not to get this dirty, then from there, you round forward and then you walk out to your split. You can have the hand here or you can bring the hands onto the floor, your choice, okay? When you're done though, you'll walk in, you'll try to keep the carriage still as you roll up through the spine, okay? So, oops.

Alright, guys, so bring your, yep, you're good. So, step on, then bring the foot, then heel-toe the foot over, good. Now, pull up to the inner thighs and keep the carriage still as you round over, bring the hands onto the frame. Now, what out to your split. Once you're there, hold there.

You can bring the hands to the floor or keep it on the, yes, you guys are the daredevils. So, come in a little and go out. And come in a little, and go out. Come in a little, go out and hold there. Now, micro-bend the knee and stretch it, yes, guys.

Micro-bend the left knee, and stretch it, you okay? Micro-bend the right knee, and stretch. Micro-bend the left knee, and stretch. Micro-bend the right, and stretch. Micro-bend the left, and stretch.

Now bring the hands back onto the frame, then walk in. This is kind of like when you pick the flower, you have to really pull up to the inner thighs, roll up through your spine, one vertebra at a time, heel-toe the left foot in, and you could do the other side, but you guys are pretty stretched out and I don't want you to have to do a butt shot to the camera. (laughing) So, stepping back, thank you, Gia, thank you, Morwen, you guys did a lovely job, very strong bodies. Thank you, guys. Thank you.