Quick Reformer Flow

Hi. I'm Brett Howard. And today, we're gonna do what I call a quickie reformer. So this is a reformer that I do sometimes when I have a busy day, and maybe I have a half hour in between clients, and I really wanna work out, but I can't do a full workout. This is a quick performer that I might do in the meantime. So just wanted to let everyone know that I'm gonna be working on the grots reformer.

So the grots reformer would But I would say it's a little bit more of a classical performer. So it's a 4 spring system. So I won't be, taking off the spring. So there's only 4 springs, and all the springs are equal tension. So, if you are not used to this type of reformer, that's perfectly fine.

I would say that the tension of one spring is probably equal to your red spring or maybe your slightly stronger spring that you have. Alright. So we're actually going to start with all four springs on the reformer. If this too much for you. By all means, I would suggest to go to 3 Springs, but I'm gonna go on on 4. Then you guys are gonna sit down.

Lie down onto the reformer, and we're gonna start with just a simple footwork. Heels together, toes apart. Nice and creased in the hips. I'm gonna zip her through the abdominals, extending the legs, then bend the knees and go back in, extending 2. And in stretch 3 and in out on 4 and in out 5.

And 5 more out and in and 2 and in stretch 3. And in twice more out and in once more out and go back in. Now let's go on to the arches of the feet Four foot over in the rear of the foot under, like a bird on a perch and stretch out. And in, I have my legs parallel together. And in and 3 and in out 4 and in stretching 5 5 more stretch and bend stretch 2 and in 3 and in out 4 and 1 more 10 and in now onto the heels of the feet. Nice flex feet. Make sure that you're flexing at the ankle joint, not the toes and go out 1. And in, as you go out, try not to hyper extend the knees and out 3.

Out on 4, out 5, and 5 more, and 4. And 3 and 2 and 1 and going in. Now we're gonna return to the toes, heels together toes apart about 3 fingers with distance in between for tendon stretch. Go all the way out, inner thighs together, lower the heels for 3 to 1. Lift 2, 3. 3 counts to lower. 3 counts lift.

Lower, lower, lower, and a lift, lift, lift, 4, 2, 3, and 5. And lift 5 more and lower. And lift 2, 3, and 2. And lift lift lift and lower. And lift 3 more, lower, lower, lower, lift, lift, lift, try not to separate the heels at the bottom of the heel lower, 10 and lift 23, bend the knees going in.

I'm gonna have you guys lower the foot bar. Then from there, Both knees into the chest. Grab ahold of your handles. Elbows in at the ribs. Head neck and shoulders up.

Extended arms and legs, energy reaching, anywhere that you can maintain the trunk, 100 pump, inhaling. Excel 345 in with the error. And XL3453. XL 345 inhaling. And XL 3455.

XL 3 45 more in with the arrow. XL 3452. And excel 345 inhaling. And excel 3, 4, 52 more sets. And excel 3, 4, 5, 1 more set An exhale 345, bend the knees, then the elbows, rest the head. We're gonna take the straps in one hand, sitting up, turn around, we're gonna go to 2 springs.

We're also gonna lower the headrest, and we're gonna do an exercise that I call California rowing. So I'm in California with this beautiful beach here, and I'm gonna think of rowing. I'm gonna start with my tailbone. I'm gonna curl under tailbone. Sacrum, lower back. Then from there, I'm gonna think of stomach massage and curve with my upper back. I'm gonna maintain this position and then I'm gonna pull in 1.

Pulling 2. Pulling 3. Pulling 4. Pooling 5 and 5 more. 4 and 3 and 2 and one sitting up.

Alright. Now we're gonna keep this on two springs. I'm going to lift the head rest up, and then we're gonna set up our long straps. So we are on two springs. And then after I'm done setting this up, I'm gonna try to go a little slower than I normally do so you guys can take your time at home as well.

With that strap set up. Now we're gonna lie down. We're gonna go for our frog and leg circles. So take the straps, place them onto the feet. I like to put the strap right above my ankle, right above my heel, not in the middle of the foot.

Then the frog, zipper up and bend the knees and return in, zipper up to and bending in 2. Zipper up 3. Bending in 3. 2 more. Stretch out. And in one more time, stretch out, hold the stretch position, leg circles, open zipper together, lift, open lower together, lift, open lower together, lift, Two more, try not to hypextend the knees, open lower from the femurs together, lift, reverse it, lower, open, up together, too. So today, I'm making a little bit more of a box than a circle down.

Open up together. 2 more, but circles is okay as well. And one more. Open up together. Alright. We just finished those leg circles. So let's bend the knees just to finish the frog. Now take the straps off of your feet.

Then we're gonna drop the straps into the well. And we're gonna go for the stomach massage series. So I'm gonna sit up and I'm gonna go back to Four springs. What I initially started footwork with I'm also gonna lift the footbar up. Now if you did footwork on 3 springs, I would suggest for you to go back to 3 springs for the stomach massage.

I'm gonna grab my pad. And let's place this down towards comfortable. Then from there, you're gonna sit down. Tows are gonna go onto the bar. And then grab a hold of the front and make a nice rounded shape, broad elbows to the side.

I'm gonna start by pulling back through the core. Lower the heels, lift the heels and in, 2 and a lower and a lift and in, out and a lower lift and in, diving forward with that upper body, nice and broad through the Elvis 5 more out. And 2, lower lift, 3. Lower lift and in. 2 more. And 1 more. Lower lift and come in.

Let's take one spring off if you're on 4. If you're on 3 springs, stay on 3. Hands are gonna go back against the shoulder blocks. Then crack walnut in between your shoulder blades, hands back, and 2, lower lift. 3 and the lower and the lift then in.

4, lower lift and 5. Lower lift 5 more out and the lower lift. 2. Lower. Lift out. Lower. Lift down in. Let's go for 2 more.

And one more. Lower lifting in. Now we're all gonna take a spring off soon. We are on 2 springs. Arms reach up for the reach up. Stretch as you lift through the spine.

Bend the knees and return in. Stretch out. Bend and come in. Elongate through the spine and exhale in, inhale out, exhale in, inhale lower the arms to shoulder height, the twist, Excel stretch and twist right and come back to center, twist and hold, and return to center. Excel twist inhale in.

XL twist left. Inhale 1 more set. XL twist. And in, I'm following my fingertips with my eyes and come in the monkey, grab the front, stretch the legs, Bend the knees to return in. Stretch 2.

Bending 2. Stretch hold optional, lower the heels, lift the heels, lower 2 and lower the heels, lift men's knees, returning in. Alright. Then I'm gonna lower this foot bar. We're gonna keep it on two springs. Then from there, let's get the short box, and we're gonna go for the short box series.

K. Now if you're shorter, I would suggest maybe to put the box in front I'm not quite as short, so I'm gonna put the box behind the shorter blocks. Then you guys can sit down bring your feet underneath the front strap. Then from there, open the legs so you have good amount of tension on the strap. One hand and the other hand around the waist, then round forward making a tight little ball. Tail bone initiates. Rolling down to the lower back or where you can control it, round forward, over the forums to come up.

Curling under. I think of a low ceiling above me. As I come up, I'm gonna go underneath that ceiling. One more. Rolling under and rolling up. You can stick with what we just did or curve under and go all the way back and drape, then chin to the chest, and curve to go up. One more, curve back, soft knees, Excel. Let it go.

Then chin of the chest. And curve curve curve. Then from there, the flat hand on top of hand behind the base of the head, lifted, wrapped through the ribs, engage the glutes hinging backwards. And come up to center. Lift and hinging to and lift to center.

Lift and hinge try not to lock out the knees and up center. Engage the seat and hinge and up to center 1 more, lifting a hinging back and up to center. Side to side, then over to the right and center, and over to the left. And center. As I go right, I'm anchoring my left hip and center.

I anchor my right hip as I go. I go left one more time. Over to the right and center and over to the left and center the twist and the reach. Left shoulder blade twists me to the right. I'm gonna reach out to my diagonal and come up to center.

Twist. This is my diagonal. I'm gonna reach to that diagonal. And up center, lift twist to right, then reach an up center, twist left, reach, One more time, twist and reach to the right. Last time, lift and twist, reach out to the left, and come up to center round over and just relax to 3. Roll up through the spine.

Then I'm gonna turn, and we're gonna go for the side sit up. Hands behind the head, then from there, you're gonna go over so you're parallel to the box and then come back up to center. And, again, go parallel to the box. And come back up to center and parallel and come back up to center. Now if you like, you can stick with that or you can go over touch the elbow to the headrest and come up then bend into the opposite direction.

One more. Go over. Touch the elbow to the headrest. Come up and bend in and then grab the leg and take a stretch. 2, 3. Alright. Let's go to the other side.

I'm gonna have my back to you. Now, as you go over, Imagine there's a wall in front of you, a wall behind you. Stay in between those flat walls and come back up to center. Go over parallel to the box and floor and come back up to center. One more.

Over and center. If you want, go all the way over, touch the elbow to the headrest, and come up and bend into the side. And, again, go all the way over. Touch the elbow to the headrest and come up, bend in, and stretch stretch stretch. Okay. Turning around, we're gonna go for the tree. So switch legs hold the back of the thigh.

I'm gonna try to be as upright as possible here. Maintain the upright position, let the legs swing up down. Up down nice and easy, up hold. Rotate the leg, walking up towards your ankle forehead towards shinbone. Curve back in one piece.

Then from there, hand by hand, walk down, hand by hand, walk up to a nice tall straight back. You can stick with that or forehead to shin curve back if you like, walk all the way down. And exhale. Then chin of the chest. Curve walking up to a nice tall, straight lifted back.

One more forehead towards shin, curl back when the leg gets to 90 degrees, hand by hand, walk down. And exhale, then chin of the chest, curve, walking up to a nice tall, straight back, then from there, flex the foot. And point, flex and point, flex and point rotate the leg parallel. Let's switch. Left leg goes out of the strap. Then from there, hold the back of the thigh, upright spine, the limbering, up down, up down, uphold.

Turn the leg out, walking up towards your ankle, forehead to shin, curve back. When the leg hits 90, hand by hand walk down. We did the first one a half, then walking up. Lifting to a nice tall, straight back forehead to shin. This time, you can go half or if you did the full. You can go all the way back and exhale, but at Drake. Chain of the chest.

So I try not to hold that position. I just let it go. 1 more forehead to shin bone curve back. When the lake gets 90, hand by hand, walk down, and exhale, then chin of the chest, curve walking up to a nice tall straight back, flex the foot, point, flex, and point, and flex, and point rotate the leg parallel, bend the knee, and then standing up. I'm gonna turn this box. So now it is the long box. I'm also going to take the springs down to one spring. Then we're gonna go for what I call the balance control push up prep.

So one hand, one foot. Other hand, other foot piped there. I'm gonna go parallel position with my legs. Then I'm gonna go forward. Then from there, one line from head to heels like a long piece of steel. I'm gonna push out Then from there, I'm gonna bring it under.

Press out 2 and under 2. Press 3. Under 3. 4, if you feel like you're sliding here, you can always put a pad underneath your hands. Press 5, Let's go for 5 more and 4 and in.

And 3 and in. To the in is the important part. One more out. Pull it all the way in, in, in, pipe up, step to the floor. Then we can get rid of this box. And then let's lift the headrest up.

We're gonna remain on two springs. We're gonna lift the footbar up. Then let's go on for elephant. Stepping on hand foot hand foot nice and rounded back, and I forgot I was there. So you're going to curve your background to springs Then from there, push out 3 counts in, in, in, out to, in, in, 3 in in in 4, 3 counts in 1 count out, 3 counts in Then stepping to the floor, I'm gonna do knee stretch a little different today.

So I'm gonna go back to one spring. I'm also gonna lower this foot bar. And then we're gonna reverse it. I'm gonna step on hand knee, other hand, other knee, and then I'm gonna have my fingers to the outside. Fairly close to me round the back like an angry cat.

Then from there, tailbone under. And out 2 in 3 in 4. So I'm trying not to move my upper body and tailbone under. 2 more. Under.

And one more under and good. Same thing. In an extended position. So arch the back in. Once again, I'm trying not to move my torso Just hinging at the hip joints and the knee joints.

Let's go for 4 more of these. Pull in 1. Try not to hyper send your elbows too. Pulling 3 and under 4. Then from there, round the back like an angry cat, I'm going to tuck the toes under, lift my knees up, walk forward so you're snug against the shoulder blocks. The knees off in one into same thing, not moving the torso, only moving the legs.

Keep the head tail connection. That was 55 more 1. N 2n3. 2 more. 1 more.

And then gently lower the knees down. Now I'm gonna go to 2 springs. So we're on 1. We're gonna add a second spring. I'm also gonna lift the foot bar up. Then you guys can lie down.

Now keep your right heel against extend the left leg out to 45 degree angle. This is the knee press on the heel. So you're gonna stretch out in 1. And in 1, stretch out 2. In 2, I like to do this because I have history of a knee issue with both knees actually for and in, and this is strengthening both my right and my left leg in different ways. Let's go for 4 more and stretch and in.

Stretch 2 and in stretch 3 and in stretch 4 and good. Now let's switch. So extending the right leg pressing through the left heel. And then as I go out, I'm gonna try not to hyper extend the left knee. And 4. Stretch 5. Let's go for 5 more out and in stretch 2.

And in stretch 3 and in stretch 4 and in stretch 5 and in Great. Sometimes I do extra on that leg. If I do extra, I just bring the extended leg in. Let's go back to 4 springs or 3 springs. Whatever you start at the footwork on, and we're gonna go for our running.

So parallel together position, stretch out. Then running. Run 1 up, up, 2 up, up, 3 up. Up, 4 up, up, accent, up, up, 5 more. Set, send to. 2, and 33, up 4, up 4, up 5, up 5, bend the knees for turn in. I'm gonna bring the feet into the corners on the arches of the feet.

You could also do it on the heels of the feet, your choice. I'm gonna keep the carrot still. Curl the tailbone up today. I'm gonna go to my bottom ribs. Now the pelvic lift. Pressing out and going in.

Press through Jello and going in and press nice thick substance that we're pressing in and out of and 4 and in stretch 5 and 5 more. Press and in press 2 and in press 3 and in press 4. And 2 more. And press, actually, last time. Come in, hold there, melt down one vertebra at a time, Then bring the knees into the chest, take a nice hug there. Now standing up, and we're gonna go for Eve's lunge, I'm gonna go to one spring. Standing up, then I like to bring my foot to the front leg of the reformer. And then the other foot is gonna go against the shoulder block and pressing out and lift to go in.

Pressing 2, opening up the front to the right set of hip flexors and going into pressing out. This time, I'm gonna hold the out. I'm gonna lift the right arm up, and then I'm gonna bend over to the left. And center. Then I'm gonna lift my back arch center. Then going back in. Let's do the same on the other side. So I'm gonna walk over.

I like to bring the foot right at the front of that leg there. The reformer, then going out and stretch and go back in. Stretch out too. Zippering up through my abdominals. One more. That's gonna give me a little better stretch of the hip flexors. Then left arm up.

Then bend over to the right and center. A slight arch of the upper back and center hand goes on and go in. So I'm gonna bring my back to you for this next one, but it'll be good because you can see my foot position. We're gonna keep it on one spring. I'm gonna bring my foot to the front leg again.

Then I'm gonna bring the other foot flat. I call this the preparation for the cut split. Hands are gonna go onto the frame, and you're just gonna walk out and just take a nice stretch there. And then go back in. Sorry to have my butt to you, but this way you get a good view of how the exercise is performed.

And don't get excited one more time. Going out. Then here, You can bend the elbows if you like for a slightly deeper stretch. Then from there, extend the arms, and then walking in, then I like to bring my hand on the foot bar to help myself up and step down. Let's go to the other side.

So now you have a good idea of where to put the foot. You place it right by that leg. The other foot goes flat with the outer border against the block. Hand, hand down and walk out. So you get a good stretch of the adductors and walking in.

And again, walking out too. Good. And walking in one more. Walking out a third time. If you want a deeper stretch, you can bend the elbows and go forward on a slight diagonal, still keeping the head tail connection.

Then stretch the arms, walking in, then from there, I'm going to help myself up, step down, and that's our quickie performer. Hope you enjoyed it.