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Hi everyone. My name is Victoria Gunn and I'm here with you guys and polite as anytime, once again, uh, and I will be teaching a reformer workout. And today we're going to start with standing warm up for our legs. Footrest is going to be down or foot bar we should say. And we're going to have one blue spring.
You're going to place the left foot is basically right where the reformer ends and the right toe where the carriage starts, you're going to feel nice and tall. And from here you're going to gently extend the right leg back and come back and forward. So from here, trying to fill nice and tall and don't do much with your upper body and with your arms. Just feel the right leg is going back and forth. We're going to do three more times. This is four and five. One more time. Six. We're going to repeat the same thing. Bending the standing leg once again as you guys seen it.
Single Leg Press Variation
I'm not going forward with my upper body. I'm maintaining nice tall line. I'm just trying to isolate the right leg to do extension and flection. Three more times. And this is five. One more six. Now we're going to combine the two weeded. So you're going to band while you're going back and come up and straight and two and up and three.Hopefully you start to feel the standing like working and getting warm up and back and up. Last two and last one and come up straight and we're going to do the other side. So from here, once again, find the edge of the reformer, the carriage place, the left toe on the carriage. And from here we are going to push back and come back and flection and back, extension and flection and three Phil, nice and tall. Four and five and six. And Ben, the standing leg feels really nice and grounded on that leg. Make sure that you not leaning back to push. Stay on near standing like three and four and five and six and come up. Let's combine the two and band and two and three.
Keep your arms nice and quiet. You can even put them on your waist if you're like to and last one and come up. The reason I kept telling you to keep your hands quiet. Now we are going to involve them, so we're going to repeat the same thing. We're going to add spinal rotation and arms to the same exercise. I hope this remind you of something that you do every day all the time, right?
Single Leg Press w/Rotation
It's kind of like walking. So we are adding and it's not just the arms is the spine is rotating and coming back. Your standing leg and repeat one and two
Find your length. Start with crossing and back. One
Now we're going to do combination and band, the standing leg and band
Ankle Press Variation
And from here I'm just going to work the ankle going back and in isolate from nice and tall too
All right, here we go.
Don't lose your short. I just felt my short was coming down
Traditionally we stay close to the shoulder rest. I would like to stay right in the middle of the carriage and keeping one blue spring. Still, I haven't changed the Springs and I'm going to bring the hands on the frame of the reformer right in front of the carriage. When the carriage ends and placing my hands, their thumb is over. The reformer frame, not insight from here. Shift your weight forward little bit.
Flat Back
So the alignment of your shoulders and your hands in the correct position from here. Neutral spine, keeping the spine straight, you're going to come back in and [inaudible] and two and three and four and five last one, six and come back in. Stay there from here. Basically just reach back with your right foot and just rest it wherever it's the chain. It could be the foot bar. If you are a little shorter, it could be right in front of it. So just keep him there. And from here, we're going to continue doing single leg. We're going to really reach forward your right toe. Your shoulders should not move. This is a great way to work and, uh, to the single leg, uh, reverse abdominals. This is a great way to start.
Single Leg
Once you get good at this, you will be able to do it without keeping your back leg on the foot bar. And let's change like once again. So reach back, toes on the bar, feel nice and tall and single knee comes in and goes up. Let the body adjust the height, little bit, going down and up and three and four and five. One more sex and come back in and bring the Lake in. Good. Now we're going to bring the right hand back. Now your thumb where the carriage ends, you bring the other one next to it. So this is a oblique variation, but from here, once you bring your shoulders forward and bring the carriage in little bit, you're going to take your right hand and you're going to cross in front of it.
Oblique Variation
So your arms is cross. And from here we're going to go in one and out. See the carriage coming in front of your hands and behind your hands in both hands, the right hand and the left hand and Fife and six and relax. So from here, make sure you repeat the same thing so you'll do exactly the same feeling on the other side. Left-hand word, the carriage ants, right thumbs meets with the left thumb. You bring the cart forward a little bit. Then bring the left hand right in front of the right so you are doing a cross and exhale, come back in. Inhale left and two and three for XR five last one, six and relax. Beautiful. From here we're going to keep the blue Springs and we're going to do some arm work. I'm going to place my foot between the shoulder rest. If it fits, you can keep him together or you can cross on top.If you're having a hard time to sit like this, don't worry. We're going to be actually doing a lot of movement patterns, inflection, so you will be probably able to sit this way. But if you can't, you can always, you have a choice to bend your knees. So fill nice and tall. We're going to do single strap on the right arm, only from here in health. From your nose XR roll down and inhale, come up and let's do just three more just to move the spine. And third one. Beautiful.
Single Arm Roll Back
Last one, the fourth one, Stater. And from here we just going to use the right arm to do bicep curls. We're going to do six of them. This is two and three
Single Arm Bicep
The next three you're going to add the rotation. Keep looking forward and rotate
Single Arm Row Variation
We're going to change. Feel nice and tall. Go to flection. I'm skipping up the warm up ones that we did on the first time. So from here, start directly with the left arm and I'm going to change my feet. My right foot was on top of the left. Now I'm changing that one as well.
Single Arm Pull
And from here, you know as politesse teacher we have to be always even and and three and four
Single Arm Bicep
Single Arm Row Variation
So from here in half from your nose XL, tuck your chin in. Press your arms down and extend your leg straight out and hold this position. From here, we're going to do hundreds while we lifting one leg up and down in five soft, starting in two, three, four, five. Exhale, two, three, four, five. Change. Two, three, four, five. Down to three, four, five. Up to three, four, five. Down to three. Four, five.
Single Arm Pull
Hundred w/ Footwork Variation
Beautiful. That was great. The next we're going to bring your hands behind your head and you're going to be in a relaxed position again, so the shoulder rest is going to be between your arms. So from here we're going to extend the, like once again, I'm going to show you towards the left. You're going to bend your left knee in and you're going to do one abs kind of oblique crisscross apps towards the left. So from here when you come in, the left foot goes underneath the bar and you cross to the right side.
Criss Cross Developpe Variation
But we are going to do dev flex point and under and they'll pair flex point and [inaudible] and three flex point under next three. I'm going to add one more thing. So we're going to do flex point from here. The left leg goes straight down and up and then go Hunter two more this way. Go up flex point. Ooh, I rushed a little bit and come back in. I'm going to give you a good one. The last one, flex point now down up and go under beautiful change legs, right look underneath the bar, cross sourced the left and you're going to do [inaudible] first three just flex point and go on there and XL and third oneFlex point down, up and under. Last one, flex point under and come back and just breathe. All right, now the abs. We're going to do some sideline, serious for our legs. We're going to add one red. There's going to be one red one blue Springs. You can always make that adjustment though. If it's too heavy, you can make it a little lighter. When I'm going to start is placing my right elbow in front of the back, shoulder rest and the hand down. I'm going to bend my knees, bring my hip with the same alignment with my elbow.
So I'm a one straight line with my spine and place the top foot, the right foot on the bar. Feel nice and tall. Right in here. I want you to notice I can move the carriage still without moving my leg. Do you guys see it? So I'm really lengthening and I'm stacking my hips on top of each other. I'm not letting pressure to push my hip into my body this way.
Single Leg Bend and Extend
So I really want you to be aware of that. Saying that you're going to come back in and when we extend the right leg, we're going to extend the left leg as well and you are really on your right heel. Do you guys sit? I'm going all the way to the door's deflection and come back in and repeat two and come back in and re four five one more time. Six Phil, nice and tall. Come back in and other version. You guys can do this. Obviously you can just lay between the shoulder rest like this.You have to adjust your hips. You can be in the middle and this is the second exercise. I'm just going to show you this way to do it. The heel is same alignment with your hips and from here you're going to come on in and when you go out we are in the dorsal flection again and both leg does X sternal rotation. Come back into parallel and bend and to external rotation and [inaudible] and go back to get her external.
Single Leg Press w/Rotation
Come back for our LA beautiful tumor and flex external internal. When you're doing this, make sure your hips not going back and forward. Rotation comes from inside of your hips and relax. Beautiful. And the last one, the third version, we are going back with your elbows. Once again. This time you're going to place your toes behind your heels a little bit as far as your hip extension allows you when you extend your right leg.If your hips going back too much, make sure adjust and bring your right foot forward. So from here, hands going to be in front. So you basically extending and hence forward and you're letting your wrist actually come forward. Then when you drop the heel, you extend your hand and then from here go up and come back in and Xcel out in hell, XL in hell. Exa in hell. Xcel, calm back in starting and reach out. Flex point. Go back two more. We can start to add extension and rotation of your spine.
Single Leg Press Variation
As you guys seen. I'm rotating, extending. And one more time. Stay here. Bring the rear hand hand to the reformer frame, slowly bend and almost kind of like drug your right and really stretch your back. Let it slide. Hold yourself and relax. That's a beautiful stretch. For your back, for your arms.Now if you're going to do the other side, some turning my back through you guys. All right. From here, the first one left foot in front, right foot flex. We're going to extend. We are double checking, making sure Rina collapsing. We feel nice and tall and come back in and extend and too good. The foot in the bar really flexes.
Single Leg Bend and Extend
Saw all the weight is on your heel and the right foot. Extents the one on the carriage. Three more this way. Two more, one more. There we go. Let's do the same version. So I'm in here.Beautiful and I'm extending in here. Flex the foot. External rotation, both legs come back in and and, and to externally rotate and in three external rotation. Parallel four, come back in two more. Beautiful. Keep the hips stack on top of each other. Last one and come back in. All right, go back to your elbows. Make sure your hips in alignment.
Single Leg Press w/Rotation
The left foot goes back. There we go. And from here reach up with your arms. Really your own up on your toes. From here. You bring it down and up and come back in
Single Leg Press Variation
Feel your JavierKneeling on the reformer. You're going to take the red spring out. We're going to do with one blue only. From here, I'm going to place my right knee between the shoulder rest. Actually the right knees in front of the shoulder rest my shin is between the shoulder rest and I'm gonna bring the left foot in front of the carrot. So each knee and the feet is correct.
Alignment with your hips. From here with your right hand, you're going to take the straps and find your position. Fill nice and square here. Make sure this is going to Ricard a balanced challenge. If you feel comfortable, do this exercise. If you're not, you can even hold some type of appall with your left hand to do it. So from here we're going to start both arms forward
Single Arm Reach
Keep looking forward. I don't want you to look back and to
Single Arm Tricep Press
Now you're going to add rotation and again, rotate and come back and and rotate. Come back in. Third one, rotate and come back in and straight on. Forward and down to save position. The third exercise arm on your side right next to your hip. From here. You're going to directly open being the to the T shape.
Then all the way up and little bit side flection and come to straight to the T shape and next year hips. As you seen the cart moves back and side flection little bit more than to decide. Just reach up to the ceiling and come back to the T. third one.
Single Arm Windshield Wipers
Next three of course I'm going to add something else and one go up from here to site. Continue going sideways and bring the arm next to the other hip. Now of the carts moving forward, now it's going to move back. Find your center and bring the arm down. Beautiful. Two more and T to the up and from side flection to rotation to bring it in and up and down.
Last one and up and rotate. Continue breathing and exa
Single Arm Reach
Let the elbows pass your body. And three, here we go. Now the rotation, I'm keeping the right elbow bag while the left hand reaches forward. That's gonna help me to understand the rotation from the comes from the shoulder and to one shoulder goes forward. The other shoulders goes back and three and come back in and reach with the left and up to the ceiling. Hold that position from here. Bend your elbows in and extend one tricep.
Single Arm Tricep Press
Repeat two more this way and last one, three less. Add the rotation. Extend right before you do full extension, you start to twist and keep looking to make a mistake
From here you're gonna open to the T and up to the side flection. Come back to the T and forward fill. The carriage is moving up smoothly and pauses and down smoothly and last one.
Single Arm Windshield Wipers
The carton moves forward and carton moves up and four and two and rotate and up. Ooh, I'm feeling this and third one and rotate and up and down. Good.
So we're gonna do one blue one red Springs. You're going to lay down on your back. From here, we're going to take one strap again. So I'm going to start with the right foot from here, right strap on your right foot.
I don't want you to think I am doing this just with one leg. I'm actually really using the power of my both hips. The press down this, so we're gonna go up, stretch
Crossed Legs Lift and Lower
Same way I'm still losing. Even this leg is bent. I'm pressing down with it and going up. If you start to feel this in the back of your knees, you can micro bend your right knee or go back to this cross position.
Short Spine Varation
Bend when you bend the right heel stays right in the middle of your body. It doesn't rotate this way and roll down slowly.
Leg Circles
You're going to go up, turn in, open turnouts and close right now. Turning to come up, turn out to close. And one more. Let's reverse turned out to come back. Turn in, press down to turn out.
And last one. Good.
Crossed Legs Lift and Lower
This strap so you have to fight against that pole. Nice. Let's bend the right leg, cross and press down. Let's come up. Feel the stretch. I'm really trying to wrap this right leg towards the mid line. I'm not letting it stay turned out so real. It's squeezing and press down and up.
Two more and one more. Ready to go and short spine from here and we go up and Ben journey and slow liberal down and to [inaudible]
Short Spine Varation
Feel so good here, right? Go and slow their roll down and extent. Beautiful. You're going to finish it. Same way we did. Put down a strap on your right foot. Less the same thing. Just open turnout, close and turn in to go up.
Leg Circles
Turn out, open the close, turn in and one more this way and reverse it down. Circle down, open, turned out, meet up, turning down and open one more and relax. Take the straps off. Beautiful. All right, now read on this. We're going to go back to our knees. We're going to take one red spring off. We're going to do play with the planks in a differently. Instead of being in our hands, we're going to be in our elbows actually.
And uh, elbows is not going to do the same thing either. So the right elbow is actually,
Single Elbow Down Stretch
Benjamin is in and change the position. Other side, exactly the same way. Extend the carriage away. Find your plank position nice and long and from here, push the back and come back in and
Serious. I'm going to do a couple of exercises to prepare yourself or myself to a elephant series. So we're going to come up, right foot is going to be back in front of the shoulder rest and the left foot is going to be in front of the carriage. So one foot front, one foot back, and from here you're going to push back and then your front knee and really lengthen your spine, trying to be as straight as as you can and then keep your spine that way as much as you can. Come back forward and push back, bending the front knee
Elephant Variations
Bring the right hand to the carriage. So you really feeling this, uh, pulling, pushing. So the left arm is actually pushing, right arm is pulling right from here. Do the same exercise. You go back now my right arm and left arms pushing and come back in and the right arms pulling
Find your squareness. Once again, when you push the carriage back, you bend the front leg trying to be nice and long with your spine and then come back in straight and back and straight and back and straight. That's good. Now we're going to bend the back, like when you come in and bend and push and two and push and
Do a couple circles with your arms to open up your chest and we want to go back and we want to see if this pre exercise helped our elephant. So from here, both heels back, you're going to round yourself fine in a flection position, trying to maintain all your weight back to your heels and inhale, push the carriage back just a little bit without losing the flection of the spine and exhale, bring it in. In Hela XL, Poland,
Elephant
That will cause my spine to be nicer and longer to straight position. Now I'm going to stay here and then bring the kerogen one
Elephant Flat Back
So the strap all the way, it goes to the left shoulder right here. Bring the strap back. It's wrapping you just kind of like in the thoracic spine. From here, squeeze the shoulder rest with your feet. Your inner ties is active.
Spine Twist
Flex your foot arms reaching forward from here, bring the arms to the side and we're going to do like a mat exercise, spine twist. We're going to turn to the right. Inhale. Inhale, come back to the center. This time the only difference you're going to Xcel to stretch it and inhale, inhale, long. Exhale.
Spinal Flexion and Extension
We'll do one more XL up and over and relax. Relaxing her ties as well. I view work squeezing those shoulder rests a lot to activate your inner ties. Let's take the strap out. We are going to do the same thing to the other side. Grab the left strap, pull yourself forward, reach back with the right arm.Take the strap and just wear it like a jacket. It's one of those jackets are, it's hard to wear one suit. Got it. It feels so good. The uniform. Adjust the rope where it feels comfortable. Open your arms to decide. Squeeze the shoulder. Rest. Feel nice and tall, and we're going to twist to the left now in how?
Spine Twist
In how eh
Spinal Flexion and Extension
And from here, right knee is going to be on the carriage, the right foot on the shoulder rest, toes tucked under and the left toe is going to be on the bar. So from here you're going to push straight back and in fear you will feel the hamstring stretch. And what are we gonna do differently? Most commonly be hold it here. I'm going to move the back knee actually back and I'm going to come in and I'm going to bring it in all the way as much as you can and go back as much as I can and come back in. I'm shoving this exercises. My body's allowed to allow me to do it. It's able to do it.
Kneeling Front Split
If you're not here, just be where you at Dawn. Trying to do exactly what I do. This exercise will work even this small. All right? Just be where you at. Don't try to be anywhere else. All right, beautiful. Let's do one more time. Come back in and relax. Beautiful. Let's do other side and push straight out and come back and sit
Now you are ready to take this exercise. One step up. So from here you're going to place the right foot on the shoulder rest and the left one is going to go in the middle. So from here we're going to do splits. Find your balance. Once again, if this is feeling too challenging for you, you can use a pole. I'll do it with someone's helping you. You're going to extend and go to your split. Once you do this, trying to maintain that height and just slide forward and go back to and come back in and three and come back. And of course I have to add something and we're going to do twist and
Front Splits Variation
Bring the left leg back first. Find a high heel position in here and a right foot forward.
Deep, deep, deep, deep, deep calm. Your energy. Control your breathing. And the third one.
Very good. Now where are we going to do? If you're going to bring the foot bar down
Kneeling Side Leg Presses
One's the right leg is fully extended. You're going to continue going and you're going to look towards your left hand to stretch.
And come back and center and in and three and push, push, push, push, push and come back in. And now from here, one.
Center and push and
Now from here you're going to actually sit towards your right side with your hips. Keep holding the carriage, feel nice alone. Come back to center and the stretch. Come back and sit.
All right, beautiful. One last thing. You guys gonna stand or you can sit whatever you feel comfortable. I want you to take in health and excels in health and Xcels. Just relax your body. And the last thing I'm going to ask you to close your eyes.
Keep your eyes close and I want you to smile with your eyes. Even though your eyes are closed. Just feel the sparkle in your eyes. Now put a smile on your face. Big smiles. Don't open your eyes. I can see you keep your eyes close. Now you're going to open a knob.
You're going to smile with your neck and shoulders. Beautiful smile with your elbows, with your hands. Smile with your ribs, your abs and your hips. Now smile with your quads. Smile with your hamstrings and your nice smile with your calves.
Smile with your ankles, smile with your toes now double check. Full bodies smiling. Take a deep inhale and exhale. Open your eyes and maintain your smile the rest of your day and rest of your life. Thank you so much for joining and polite is anytime and watching my reformer workout. I hope you enjoyed it.
Mention
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Viktor Uygan (Teacher) |
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Beverly L |
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Miroslav M |
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Pam K |
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Michael Mary S |
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Sara S |
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Christen L |
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Denee D |
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Sally L |
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PilatesLatina |
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Colleen I |
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Jane Y |
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Rebecca H |
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Tanya B |
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Katie H |
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Gerri M |
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Kimberly T |
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Natalie R |
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Anabella D |
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Sheana G |
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Flavia D |
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Michele M |
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Sonia R |
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Cynthia Bahmani |
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Liga K |
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Carine B |
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Arsenia C |
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Kirsti V |
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Praveena C |
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Anne P. |
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Hwanii K |
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Stephanie V |
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marva |
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Rachel N |
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Isabel D |
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Tinneke J |
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Atelier P |
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Kiersha W |
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Dawn U |
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Clare R |
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Rachel |
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Devra S |
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Erin T |
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Aurelia F |
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Marcia K |
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Elizabeth E |
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Barb Cash |
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Melissa S |
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Dorit T |
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Myriam Kane |
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Diane C |
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Yarin M |
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Elisabeth Pantelidou |
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Marci C |
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Rosemary |
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Kathy W |
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Carla |
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Julie K |
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Daniela D |
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Linda P |
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Anne-Marie S |
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Jackie H |
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Sheila Ray |
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Z A |
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Amba Loudon |
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Rachel P |
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