Back Body Reformer

Hi everyone here for a reformer workout that happens to have some jump board in it. Full body. All you going to need is a TheraBand for some stuff in the warm up. Okay, so let's go ahead and get started. Load your jump board up and I'm on three red Springs on this balanced body. Can do three mediums Springs on another.

A reformer peak grots would probably be two Springs would be good had rest down. Okay, so where are we starting with is some spinal articulation and connection into our shoulder extensors, hip extensors, back extensors. So I want you to have your heels up at the top of your jump board, parallel sitting bone with the part. Take your TheraBand right over the top of your shins, pretty close to your knees and as feel your hands grab up on the band and just slide your hands down. Make a soft fist and give a slight pull down on your TheraBand to already start connecting into the back of the arms and shoulders, your lats, your back and back extensors. So before we roll up in our pelvic curl, this take three or four nice deep breaths and use your exhale, feeling the abdominal support against your, your sacrum in your lower back.

And another inhale filling up and exhale a little pull down on the therapist again. So we're in three Springs. That should be plenty. I've a pelvic curl up into your bridge and I'm not going to be so much of a, you know, don't move the carriage kind of cure today. If your carriage moves a little bit on the bridging, that's okay. Now think about the what the, the goal intended is to connect into our extensors, arms, hips, and spine. All right, so let's take another breath to prepare.

And then here we go. On the exhale, starting that nice pelvic curl, articulate yourself through and up to your shoulder girdle. So we're extending the hips up, extending the arms down, extending the spine long out the top of your head and tailbone toward the knees. Breathing in at the top and then slowly start the roll down. So it's up to you if you want to kind of take the pole out of the arms as you unroll your spine, going to ease some of that if you'd like to, or you can stay with a consistent pull. Inhale again, and here we go. Exhale and roll, so your heels against the board. I'm also slightly thinking of pulling my heels down, the jump board as I lift my hips up, pulling the arms down to get a little more connection into those triceps and lats. Inhaling and exhale and unroll.

I'm trying to really feel that smooth articulation and mobility of your spine. Inhaling again. Here we go. Exhale to curl up, pressing those hips up, pulling the arms down. Inhale and exhale. Rolling down. I wanted to do five or three-way through third through and enrolling up, curling up, so cut or maybe this time thinking about sending your knees toward the distance out over your jump board, your shoulders back a little more. Can you press your hips a tiny bit higher? Inhale and exhale coming down.

Hopefully the carriage is pretty close to the bumper. Let's check. Oh, I'm only a little bit away. One more XL curling up. So it's gonna make a slight change here at the top so you can stay up in your bridge. Now what I want to do with the bridges extend the Springs, I don't know, five or six inches. So your, your heel is still on the board. Roll your spine down. Now it's a longer journey down. You're a little bit further out, away from those Springs. Try to get every part of your lumbar spine down.

Rock yourself to neutral, and then just bring the carriage home. Okay? And another one like that. So curling your way up. Press your carriage back, hold the carriage open, unroll your spine. Find some opposition at the top of your spine and a long tail underneath that spine. Come all the way to neutral and back end. Let's reverse it. So keep your pelvis down on your mat. Push the carriage about halfway out.

Stay there with your carriage and your Springs and rule up from there. Sometimes this is the harder direction. Really use those glutes. Now. Get those hips extended up. Bring your carriage home, unroll from top to bottom, [inaudible] and one more round trip. Stay neutral pelvis. Press your carriage back. Inhale, roll your spine up, feeling in their articulation. Nice chest opener with those TheraBand muscles. Inhale, pull the carriage in and roll it down all the way. We're going to stay on three red Springs. It's up to you.

If you'd like your head position change, you can keep your head rest down or prop it up. Now take advantage of the TheraBand and I want, you know, just keep it over your shin like this, everybody that's not really true. Cross it over the front of your knees and then loop it behind your knees. Tada, and then take your TheraBand in the Palm of your hands. Teachers get confused sometimes. Now a gentle, gentle elbows on the mat and thumb your way out toward the sides of the rooms here. Have that external rotation up in your shoulders.

I'm not pulling hard on my arms and the band, but it's just enough engaged that I feel the the rhomboids and the upper back muscles. Okay. Parallel your feet. You can step your feet a little lower. Let's just do some regular leg presses so that TheraBand, I'm going to give you a little bit of feedback to press your hamstrings down toward the ground and knees out a little bit so that we don't lose that parallel. Exhaling, nice, neutral pelvis and four, sorry, so hamstrings to open up those hip joints and your last one and then come back in. Let's just heels together toes away. Same thing there. The feedback from the TheraBand feels a little bit different in your external rotation, but I want you to press the femurs down toward the band and as you bend the knees, press your femurs out into the band, press your femurs down, press your femurs out, keep going, and one exhale out. If your thumbs get tired, if your hands get tired, you can soften your hold. Last too. Last one. Okay, I'm going to have this come back to parallel to swing your heels out, press your legs out straight, look down at the board and step your feet lower on it. Eyes back up to the ceiling and I want you just to lift your heels up and down a few times. Okay?

So you just engaging the muscles in the feet and the ankles and the calves. Maybe one or two more. And then stay with heels lifted. Bend your knees, come halfway down to the jump board and pause about halfway in. Okay? Just holding there. So I want you to spread the balls of the feet, anchor some weight into the big toe joints, pinky toe, still on the board. And I'm just going to have us do some pulses. Pulse. So I am pressing my knees outward in the TheraBand, aside of my thighs.

10 more. So this would be 20 little pulses and eight and nine and 10 all the way in. Okay. Step your feet up, higher out a little bit. Turned out I've got the big job board, so I'm going to take my feet all the way to the corners. Now, just that lateral opening of the femurs, you're going to feel those rotators more in your hips. Pretty nice. 10 reps and femurs down. Femurs out, femur down is out. Okay.

Little light pool on the therapy end with your upper arms, your rotators of your shoulders, seven and eight and nine. And our last one 10. Okay, come back into parallel everybody. And then I want you to take the balls of the feet on the jump board at the top. Push yourself about halfway back, but take one foot down the board a little bit and then continue to push back until you've got two straight legs. You've got one foot forward and back. And then I want you to bend the knee of the top foot.

It gets a little confusing and then you'll probably be able to come in pretty close to the jump board. Uh, the bottom foot is the one I'm going to have you feel that ankle flection. Okay. Try to keep your heel down on the jump board as long as you can. I just don't want you to pop that one up. So if you can keep that heel down and then extension and coming in and extend. So I am pushing a little bit with the top foot, that ball of the foot, but also at the same time I'm driving the heel down in the jump board with the bottom foot.

Lots of things to talk about for us. We're parallel out and in last two press and in and precedent and then of course change. One foot comes up high, that's on the ball of the foot. The other foot goes down, low, flat foot. Push the carriage out, tried to leave if you need to look up and see. Okay, the leg does closer to the floor. Foot stays low, heel stays low and we press and press still thinking femurs pressing down to the TheraBand at the side of the size, pressing out, keeping that tracking parallel and eight hopefully starting to feel some connection in the hips here. Last one and in. Okay, a little more frog position. One more froggy position with some pulses, so externally rotated.

Press security halfway out and just hold here. Really pull the heels together. She got 20 little pulses, three and four. Five want to have equal weight across your foot, ball of the foot, big toe to pinky toe and four, three, two and one. And then all the way N. okay. And do the therapist and we probably don't need it anymore.

I do need to have a stew, a spring change. So come on up. Take away one spring if you're on the three Springs. We were, if you're on the garage, you could probably stay with two red and cow or two Springs. So come on down. Let's jump a little. We're ready. Your legs are ready. Um, some of my other classes with jump board, I have broken it down to do some preps for jumping. We're not going to prep, we're just going to go right to it. Legs are together and let's get a go. 10 to 15 jumps.

Nothing too complicated. Just feel your breath. Feel the strength in how you peel your feet off the board, how you land. Always thing of jumping from your glutes. These bigger muscles of propulsion, right? Four, three, two, one and land for a moment. Great. Same thing in your palabra stance first.

If you like that from ballet and dance. Let's do 15 I'd like you to keep your heels touching everybody. Three, pull the heels together for one to really have the strong legs. Pull those quads up and said nine and 10. Five more. Five, four, three, two and one and down toes in the corners. 15 jumps. Here we go.

Now take your leg thing of them like arrows. Nice and strong. So use your quads. Seven, eight, nine. You got five more strong feet. Four, three, two, one. Land in the middle and rest for a second. Okay, so let's go ahead and jump. This is stretch your legs back. One jump in each of the positions.

So parallel turnout, wide parallel, turnout, wide. [inaudible] 15 times. Ready? Hopefully we count together. We go one and turn out to the corners. That was one. Here we go. If you mess up. Oh wow.

Keep jumping. Is that number three set number four, five, six. Devon, when I lift my arms, a little variety, an eight the Resco a nine 10, 11, 12 arms went a little wider for me. I just needed some change. Three more sets. Two more sets. Let's make it through the last set. Arms down, land in the corners, but land all the way in the middle and pause. We did it. Take your legs up.

Shake your leg, shake. Okay, come up. Derive a little bit of tension. Let me have you go red blue again. If you're on your grots, one spring, if you're on a peak, we're in a middle and a light single leg jumping. So take one leg up to tabletop. The other leg on the jump or just go for 15 that's a lot on one leg. Yes it is.

Three. Feel your breath. Seven. He can do it. Rest of you need to nine and 10 but I don't think you need it guys. Four, four, three, two and one land. Just go right into your jump. 15 jumps. Jump from your butt muscles. They're bigger than your knee muscles.

Use those first. That's how you pull your weight up off the board. Pull it up. Eight, nine from your hip. 10, five more and four and five. Land, two feet. Okay. Turn your legs out. First position. Little frog. Now this is a funky one. Take your leg, one leg, it's up into the air. The knee is still bent. Like in dance, they call it attitude. You know it. Just lift your leg.

Try 15 jumps on that single leg. Two, three and four. Let's take our arms up. Five and six. We'll the stretch that beautiful leg. Point your toes. Nine ten five more jumps. One, two, three, four. Go right into the other side. Land. Here we go. One, two from your hip. Remember three, four, six, seven, strong, straight leg nine all the way through your ankle and your toes. Five, three, two land, two feet on the jump board. Take a little breath, couple little moments. So good.

Take your feet wide. Arms start wide. Leg starts straight. So let's take a little jump as we land, or excuse me, midair arms will come up, legs will come together and then we'll land wide. Okay, so you've got a bend here. We go together wide together. Why? We'll go for 15 I'm, yeah, I'm thinking inner thigh and butt muscles that bring my legs in. Five more by plan wide. Lower your arms. Bring your legs together, still turned out.

Let's take our little [inaudible] and we'll jump and go wide with our arms and legs. 15 times out in, out in, out. I use that. Exhale. Five more. Four, five, Landon, rest, rest, rest. Lift your legs. Get to shake the beets. Hope you're doing well. Health, they're jumping with me.

Let's do a little bit of alternating scissor. One leg is vertical. The other legs turned out. They'll switch in the air. We're going to go for 20 changes. That way each leg gets 10. Try to get the whole foot down. Toe ball, arch, heel, 10, nine, switch quickly in the air. Seven, eight, nine, 10. Here we go.

Last one, and everyone jumped land together. Okay. Choreography does not have to be tricky for that work to be really effective. Sideline jumps. I want to have a school to a, let's go to red one spring. Okay, I'm going to face you first. Had Russ comes down, propping on your elbow. You can hold a dowel with your hand or the shoulder peg.

Get that stability there. Clam type of setup for your legs. Take the top leg on the jump board. Push it out first parallel. Okay, so what I want you to feel with your bottom side here is the lift rather than the collapse lift. So you're on a slight diagonal with your trunk. Let's go ahead and just do some single leg parallel jump and again try to roll through your foot. You can look trying to stay parallel, but also your initiation to jump is from your hip, your glutes and your hamstrings.

Remember that TheraBand thing at the beginning of the bridge, those hip extensors. See if you can use that connection to start your jump. [inaudible] lost count. Let's say two more. One and two. Okay. Cause we'll do 15 with an externally rotated leg. I promise I'll count. Lift that inside side and breathe it in. Go press six. Let's take the arm up if you want a little challenge. Eight five war one, be strong here.

Supporting shoulder. Three, four, last one, everybody. Five and in. Okay. Other side, keep it simple but nice and clear. Elbow support, clam position, side buddy's support, shoulder over elbow. Top leg goes on the board in parallel. Extend that hip. That's that TheraBand worked from the very beginning of class 15 here we go. I will count one [inaudible] from the glutes.

First five six allow that ankle deflects. Eight, nine, 10. We've got five more jumps. One, two, three, four. Nice job you guys. Five. Even though I can't see you. I know his perfect toes in the corner. Here we go. Turning out jumps. All right, we took our arm up in the air.

If you're ready for that, I'm going there. Arm up makes the balance and stability a little bit more intense. Have you ready? Seven. Eight. Jump from your hip. First nine, 10 buy more. Last one, finish strong and all the way down. Holy mama. Good stuff, huh? Okay. Let's take just out of blue with the red.

So almost we've got to meet him in a light. Prop your head rest. We'll give our legs and our jumpers a little rest. Snuggle in. Grab your straps. Pick 'em up in your hands. Knees up to tabletop. Going to have you lower your arms first all the way. Bend your elbows, your forearms come up. Risks come back towards your shoulders, press straight down straight. Arms come up, a little pattern. Lower.

Flex at the elbows, extend straight, arms come up ms. feel your heart rate up a little bit or a lot depending. Three more patterns is keeping it moving today. Keeping it moving. One more [inaudible]. He didn't think I was going to have a stew. The hundreds did you hear? We go in three, four or five. Two, three.

Play with lowering your legs a little bit. Two more sets. And I'm so glad I'm always a student because I do know meaning. I teach of course a lot, but I'm also a student. I, I could tell right there I was not evenly on that map. You know why this shoulder block was moving and this one wasn't. I took a little scan up. Yup, sure enough, I'm kind of biased the map this way.

So just you know for yourself, anytime you feel in a little wow. This shoulders, this way and that one's not good. Look, are you on your mat the right way? Yup. Just some information. Okay. Take both arms up. Everybody want to have you open. Your knees. Feet are still together. Take your arms out, not all the way to a T to a place where you feel like you could just hold for a few breaths. I submit your cold, the relationship of your lats to your intercostals, your rib muscles, your abs, exhaling and close your legs. Parallel arms come into your sides.

Back out into that turnout position. Inhale, legs come to parallel. Arms come into your sides and open. That's six of these. The next three you can keep your palms facing your hips as you come in. Last two, last and legs at a parallel arm. Stay in and rest. Okay, one set of arm circles. Here we go down, out and around five or six we'll go six again, keeping it moving.

Reverse for six. That nice why? Gesture with your arms can imagine you're pulling on your TheraBand. Just imagine it as you. Take your arms out wide stretch close and last time and in bend your elbows to finish. Okay, come on up.

Now I do want us to do something unilaterally a little bit with your leg. So take off one spring among one medium that stays there. Come on back down. Just take one strap, not both, just one and put it on this, the foot that you're on the sido. So I've got my right strap on my right foot. I want both knees to come up to tabletop.

And if you've done these types of things before, it's always really interesting when one has the tension and the support and the other one doesn't. So it feels a little bit odd on purpose to dis give your abs in your core body a little bit more feedback. Okay, so the empty leg, the one that's doesn't have anything, it stays in tabletop. The other one goes from fro tabletop to straight out. And then back in. Okay, so similar to where you were jumping, you're going to actually start moving the leg from your hip. [inaudible] not too hard. Let's up the ante with two straight legs.

The one that's empty just stays up in the air. The other one's going to pull straight down and up. We'll go five. Well, we want the leg to go straight down in line with the hip, not out to the side or not crossing the midline. So just following the line of that half of your pelvis. Okay, here's five. Now bend those knees again, tabletop it out. The empty leg stays tabletop. I want you to take your other leg straight up.

I've got a little room to bring my leg closer to 90 single leg circle from the mat. Three only down, out, around and up. You can't do very big ones. It's not about big, it's about control. Third one there. Three the other way, using the back of the upper rear leg last time and we'll switch straps. Bend your knees. Okay, come on. And you can use that foot on the jump board and just switch it over. So let's come to tabletop legs both knees up. Okay. Does feel the difference?

Feel the challenge on being connected on the leg that doesn't have the strap for feedback. You've got to put the feedback in your own body. Your muscles can stabilize there and then use these other leg to push out. And in had five of these three. Okay. Really a simple skill, but just that nice little fun of challenge of balance here and four and five and then both legs come straight up, empty leg stays stable, moving leg pulls down and moving into hip extension. If you didn't take your leg pretty low without arching your back, please try to go down so you get a longer line in the front of your leg and for, and who knows? Who remembers what comes next. It's the single leg circle, but I want you to do the bent knees first.

Come back, bent knee stays bent, the one that doesn't have a strap, the other ones come slowly up. Here we go. It then moves down a little bit out around and up, down a little bit out around it, up one more other way, some interesting spatial awareness as well and in, and then bend both knees. Okay, let's take the strap off of the foot and we'll come up off our back. We'll need a spring change. Everybody, I want you to go to your light spring. If you're on garage, you're, you're fine on one. So I got went down to my blue cross your legs, sit close to the jump board side of the reformer and then I do this a lot on the jump board work and just like a single arm press.

So your Palm is up top, your thumb is facing forward, you've got your upper arm and external rotation and you're just pushing. So we want to establish our central axis or body upright over itself. Okay? I don't want your rib cage has to be translating when you push the arm, so you've got a lot of single arm strength and support. Just pretty easy. At this point, press and press, press and press nine and 10 okay. Okay.

Before we start jumping with the hand, we need to move the hand more onto the jump board. So slide your hand down just a little bit. Push your carriage out. Okay. This is interesting to take a slight note on if your hand, I don't know if you can tell too much with what's in my wrist, but I've got my wrist kind of being a little bit rotated forward and my shoulder forward. Not a great environment to jump with. So if you're up for it, if your shoulder is okay, move your hand back a little bit further so it's almost just in line with this shoulder. Okay, push out. You have a little bit more equal balance on your hand, right?

And then I'm going to lower my hand even more to the board. Now your jump will be small. This is a blue spring. This is a lot. If this is just like no way, don't do it. Don't force anything you guys. Okay? You know me best. Don't do anything too hard. Your bodies are too important, especially shoulders. Well the whole thing. All right.

Couple more single arm jump. Yeah. And then we'll take it to the other side. So we're just going to turn ourselves around. Single arm press pretend and we'll try some jumps. Cross the other leg in front. Yes, I caught your detail it gay hand in line, slightly in front of shoulder. Set your shoulders and then easy. Does it?

Pushing and returning upper arm externally rotated elbow points down to the Springs when it bends for three your shoulder blades. Yes. Are nice and low on your back. Okay. Now before we jump, let's just check into it. See if you can move your hand a little further back. Get your hand flat. Maybe just don't want that whole arm and wrist rotated forward. So if you'd like to try a little bit of jumping off that hand.

Sure. Just like the feet you roll through fingers to heel of hand, just like toes to heal about three and two and one. Okay. Turn to face the jump board and you can stay on your light spring there and want you to crouch down. You'll probably need to separate your knees and your feet and get your chest pretty low to the board and then put your hands at the top of the jump board. And then I want you to start to press back and forth. Okay.

If you don't, if you, this is too light, that's fine, you can go to a red, but I'm going to actually have us do a little bit of jumping from the hands right here. If you're up for it, so too heavy and it's not really successful, okay. Now keep on pushing, but lower your hands down the board. Okay, so I'm going to start to jump a little bit. This is uh, something I do a lot in my jump board classes. So you guys probably have seen these before and it's fine to peek your head up to look. That's fine.

As you feel confident, try to keep your eyes looking down at the ground, but that reflex of wanting to look up is really important. So go ahead and use that reflect. That's okay. Okay. Four, three for this pattern, two and one. And then after that last one, pause at the bumper. We're doing great. Hey Ingle your hands out now. Okay. Little bit different work in your arms. It's once again that X stronger external rotation of the upper arm.

And let's just go ahead and see if you want to go right into some jumping again. When I bend, my elbows are pointing down toward the frame of the reformer down, not out, down shoulder blades. Low on the back. Yeah. Stomach woop. Stomach is in supporting my back. We've got five more good. I think I can count for those. Okay, good stuff.

Everybody add two Springs, two outside Springs. Uh, that's a two red on this one. We're going up for a short spine and then I've got a couple of things on the box for us today. Okay. But we need a little bit of back massage. Don't leave after all that stability work. We deserve it and we need it.

So frog your leg, settle in, take your breath, let it out. All right. I'm saying this mainly for myself. Back to the comment from earlier, if I was even on my reformer bed, I'm going to make note because if I roll up my spine, not even, I'm really not doing such a great job for my back mechanics and my spinal alignment. So I'm going to feel for the edges of the mat and how my arms come into my hips. I feel like I'm pretty, pretty equal. Shoulders feel pretty equal here. All right. Extend those legs.

Let's take a nice slow piking your legs towards you. Receive that hamstring stretch. Probably dock that carriage. Roll it all the way up. Okay. Lift your, the skin of your back, like really stretch it. And lift it up towards your heels. Oh, it feels good.

Flex and will come down through your frog. Keep your legs up there and start to come out of your spinal articulation there. Upper back, middle. How much of your low back can you get on the mat before you have to bring heels down? Let's do that version again. So legs forward. Pike. Your legs to your, uh, torso curl. That's fine. Thinking of the skin on my back, following my feet.

Flex the hips and knees. Keeping the feet up there. Ruling down how many bones of the back can we get down? How many can you get? One more backbone down. One more. Do more. And then the heel. Okay, we'll do one more and then we'll call that our short spine massage for today.

How many vertebrae can you lift up? Flats. How many can you come down? Each one gets a turn. How many vertebra? The one at the very end of the spine. That sacrum is like a big vertebra. Can it, can you get it there?

Can you stretch your spine muscles? You long get your tail. Yes. And then finishing your frog. Okay. As if our hips didn't have enough and our upper body and our back. Let's do two more exercises. Okay. And then a stretch. So I want everybody to go on start light for this. Maybe blue. I know myself right now.

I'm feeling pretty good. I'm going to go up on a red spring. Let's get our box. Woo. Teacher dizzy now. It feels good. Feels good. Okay. So we've got our box in long box. We're going to lie on our back. Head facing this way. Come on down. Roll your way down. Bring your legs with you. Snuggle in. Okay, so our head, where's the head?

It's not hanging, um, too far back off the box, but it is a little bit off the box. So I've got the base of my skull, that occiput bone right at the edge of my box. That feels good to me and safe. If it doesn't good, feel good to you. You move towards your hips, your butt. Okay, so your head is more on the box, but I'm okay back there. Legs. Just stay to the torso at this point. Now take your arms up, everybody straight up to the ceiling, bend your elbows, and then before you, well you're going to put your hands on the jump board.

So just take a look at the width between your elbows. Okay, see it's about the width of, I know your chest, maybe a yoga block. Can you put your hands on the board and keep that same width? Hopefully you can without your rib cage arching up. Okay, so just pause right there and just feel that stretch. You go that position as a stretch. Walk your fingertips down the jump board to where the Springs live and just what this is is a way to stretch our lats and our triceps right through here in our arm. Okay? Don't push the carriage yet.

Just feel that walking the hands down. Okay? So if your ribs are starting to get pulled up off of the box and your arms are too low, if your fingers are tingling, come out of this position for the rest of us. Pause for a couple more moments. Feel the stretch. Keep the breath going. Now before we do some pushing on the arms and hands, slide your hands up.

Okay? Why don't you to find the corners of your jump board. Wrap your hand around that corner now. Legs, tabletop. Now see again, your arms are externally rotated. You should be able to see your elbows if they're out of your eye vision. I know they're, they're too wide for me. Here we go.

Easy shoulder press, easy shoulder press. So what I want you to feel here is no pain in pinch at all in your shoulders. If you're feeling any pinch, just stop and wait for the next exercise series. Okay? That's something that you don't want to experience right now and I'm not going to take the time to address it in this class. That's something different. Okay, so all is going well. I'm getting a feeling for a lot of us. It's going fine.

Let's go back to the narrow position. Heel of the hand, wrist, right at the top of the jump board to start and start to press the carriage. Can you get your elbows totally straight? That's my wish. And it's okay if the shoulder blades come up away from your waistline actually on your back. So can you all stay there and do that and just push your arms in such way that your shoulder blades are not going down your back, but they're coming up away from your lumbar stretch. Your skin is pushing the stretch. Okay, let's carry on about eight more presses. One, two, three.

If you don't play with where your legs go, if you want four, five, six can diagonal your legs. If you seven we won't jump. That would be dangerous. Okay. I'd rather do that in a private. Okay. Everybody hug your knees, bring your head and your chest up. Okay. Almost there. We need a blue spring or your lightest spring on your reformer. If you're on a grotto, you may not want to do this on a grass.

It's pretty heavy. Those Springs, you may want to just do it on the floor. Okay, but for the rest of us, let's come up. We're on our hands and our knees. We're about to do hip extension with a feed in a strap, so reach ahead with the strap. That's closest to my side of the reformer. If you'd like, you need to pull that strap back far enough to get your foot in there. A little bit of balance challenge. So be ready for that. Okay, now put your hands on the corners of your box. Stabilize your plank position.

Knees can be together to start this exercise. My hips should be above my knees. Okay, that's quite challenging just there, but now we need to lift the femur off the box so it's cleared. Move it to the side. Watch the control here. Okay. Lower your leg down to the side of the frame. You can go forward if you'd like.

I just want my leg in line with the other leg. Okay? Take a breath, sweeping that leg back and up and leg down. So this will allow you to come into a little bit of lumbar extension. We didn't do pulling straps, so you might want to think, well, you could use some upper back extension and some lumbar extension. As long as those abdominals aren't falling out, it's okay to lift your head. It's okay to lift your back a little higher. Your leg a little higher. Two more on this leg.

Last one. Oh, and down. Okay. Other foot back body work like crazy and he was kind of a back body focus. If anyone can tell. Thank you're probably feeling it. Okay, so strap on your foot, hands on the corners of your box, get yourself connected so the foot that's holding that strap, the femur has to lift and just sneak over to the side of the box. Be smart about that as you control the leg down. Hipbone still facing down. Ready.

Let's breathe in and a leg sweep into hip extension and lower. You will feel your abs, your back, your glutes. Three. You'll recognize the difference between two, like the both like four. I did eight of these. There's five, six, seven, eight. I want you to really think about the strength and the glued again, right?

The stretch of that knee. Your last two. Let's make our last one if you want a little more back extension, lift and return. Okay. Crew, take your strap off the foot. Last bit I want us to do. Take your box away. Just set it out of the way. I'm going to face you for a little hip flexor stretch, and so what this will be is I'll face you and you can face me is just putting one shin knee up on the mat instead of Eve's lunge all the time.

Just be here out the other foot. Needs to be forward enough that you can get some pelvic rotation right here, so it's opening this hip joint. Engage your glutes. Let's take our arms up, can tape your upper body up, and then side bend just slightly away from the leg that's down. Keep pressing your shin down, your hip forward, and then just keep side bending. Side bending. You're going to round forward. Let your arms dangle slowly. Roll up to standing. Let's do it again. Just one more on that side. Arms come up, side bend and just carry it through. A little flection down over the front of your legs. Release your hands, roll yourself up.

Okay. Take that foot down and you have the other leg before you kicked yourself like that. Oh my gosh, both knees are bent. Pelvis isn't a little posterior tilt. Enjoy this simplicity of pressing your shin down and your hip forward and the arms up, and then a little reach to the side. You'll feel that you know all the way through this part of your body and beyond, and then come into flection. Probably feel that through your back, back of your waist. Roll it up.

One more. Nice job you guys. Thanks for playing planks, for jumping, working out with me. Let me know what you think where to go. I'll see you next time. Everybody take good care of yourselves. Bye bye.