High Level Reformer

Hi. I'm Courtney Miller. Today's workout is going to be considered a challenge. So we've built a strong base in our foundation, We then did some progressions, and now we're going to be doing some high level training with some combinations and dynamic movements. You see I have the jump board on, I also have one red spring on. That's gonna be for later.

We're gonna start from the floor. Turn to the side, squat, and lift. This is not a new move. We've done this in previous classes, but we are gonna add something a little extra shortly. Down and up for 4.

About 10 here. 3. We're teaching ourselves to drop it low and rise all the way up. 2 And to the toes we go, push evenly into the big toe and baby toe, find that pause when you're at the top, use your abdominals as you lift 4, 3, 2, adding a vertical jump, power up, inhale down, 10, 9, 8, 7, get load to rise up 6, 5, 4, 3, 2, and 1. Turn to face your machine. Place your hands onto the carriage and step it back. We've practiced our push ups, now we're adding a new element. Lean forward, narrow elbows, as you rise, opposite hand comes to shoulder.

I've taken a wider stance with my legs. It helps me with stability. Inhale down. Exhale up. 4, 3, 2, And one, make sure you feel evened out and set forward.

My leg furthest from the jump board is gonna come up onto the machine, lean forward, bring the back knee up opposite elbow close together. Pull. Pull. Pull. I'm using the jump board for stability. I'm gonna take my hand off and 4, 3, 2, 1, pull, pull, pull, 5, 4, 3, 2, one hand goes to the board, rise up. I've got a little ledge here for my foot, use the edge of the carriage, sink down into a low squat position for your skaters. This is a great series.

It gets you right into the seat right away. Once we get these posterior muscles active, they're gonna help us throughout the entire class. So think of this as a little wake up the booty session Stay low and press. Hips are square, shoulders over hips, low squat position, 5. 4. Are you pushing all the way to a straight leg? 3.

2. And 1. Rise and rotate facing towards your machine. Take it down. I've got one leg onto the jump board, opposite knee under my hips, bend, and jump.

So we practice this 4 point kneeling position and what it feels like to have your stabilizing leg right under your pelvis. Every time my back foot leaves the board, I'm challenged to maintain the shape. I'm doing my best to do a full jump, Almost connecting to the back of the machine and using my ankle and foot to power out. 5. 4, 32, and one.

Bring it in. Come off your machine to the other side. Let's start the whole thing again. This is just our warm up. Down and up. I'm driving through the heels as I rise, working to send my hips low, but keep my chest lifted.

If there's something different you wanna do with your arms, go for it. 4, 3, 2, and up to the toes we go. Keep the ankles strong. Find that hold at the top. Sit and rise, straightening your legs all the way during the left, 5, 4, 3, 2, 10 jumps. The secret is get low to rise up.

2, 3, 4, 5, 6, 7, 8, 9, 10 facing your carriage, round 2. You'll see from this position how my feet are wide, If you're having a hard time stabilizing the hips, go even wider. One push up, narrow elbows, opposite hand comes to shoulder. Try to keep that carriage steady. Get low, press up. Keeping the head in line with the spine.

5. 4, 3, 2, and one. Make sure you feel evened out. So I've got the foot furthest from the jump board up onto the machine. Arm reaching long.

Pull. Pull. Pull. I use the jump board for the first 10. 4. 3, 2, 1. No stability aid. Pull. Pull.

Pull. Pull. 5, 4, 3, 2, 1, step up. And take that narrow stance. Now my leg is pressed right against the board.

It's gonna help to keep me in proper form and alignment. Push all the way out. This is the great time to work on strengthening the knee, finding that warmth and heat in the lower body, that you're gonna need for the rest of class. Press down through your heels and challenge yourself to sit even deeper into the shape. Last 4, 3, last 2, and 1.

Rise and turn to face towards your carriage, come down, make sure you have the opposite foot onto the board, Stabilizing me under your hips. Bend and press. What I love about the jump board is this is a very quick learning curve. So your first couple of jumps might feel strange, especially if it's a new combo, but you learn and you find precision quickly. Hips square, shoulders down, elbows soft.

Look at the back of your machine. Try to almost connect to it. Final 5. 4. 3, 2, last one, and come all the way in.

Well done. We have a spring change. I want you on 1 blue for the next flow, straddling your machine, and facing back. We've learned the foundation of this move. Let's do a recap. Hands to the shoulder blocks, hips are low.

Chest is low. Press. Inhale. Now, this is half the tension of what we did in our progression class, but that's because we're adding a throw and a catch. If you wanna feel more resistance, step forward, or add more spring tension. 5, 4, 3, 2, 1.

Now stay low, but stay in your hover. Take both hands to one shoulder block and swing the opposite leg up. So it's over the jump board. You're on a diagonal standing leg is bent. Bend and extend.

Now, you can let go if you're wanting to really work your balance today. 5, try to square off the hips. 4, 3, 2, hold the low position. I like my non working hand behind my back pressing the carriage all the way with one hand. Big push.

If it feels too heavy step backwards, last 4, last three, Last two and one. Hands go to the shoulder blocks, swing that leg high and over, Don't sit down because we're not done. Now we practiced a single arm press in our last video Now it's like throw and switch. Wind meal. So you wanna switch when the arm is straight. Switch when the arm is straight 5, 4, 3, 2, One, both hands to opposite shoulder block.

Swing the leg over. Find your balance position. Bend and extend the standing leg. You should feel this in your glute on your standing leg, core, strong back. 5, let go to increase the challenge.

4, 3, 2, hold it low, just the arm presses. Big press all the way forward. Nice straight arm. Whoo. Every time the arm presses straighten the back leg more.

4 3, 2, and 1. Rise to come up. Turn around to face your jump board. Take both hands on. Take your inside foot onto the carrot.

I want you to keep your hands on the board, and I want you to keep that carriage as stable as you can. Sit low to start, exhale as you lift and land on the other side. Try to land toe ball heel, and side to side. Now you get to pick the tempo that works for you. Go slow, or go fast. 10 more seconds. 10, 98, 76, 5 is your whole foot coming down onto that carriage?

4, 3, 2, 1, Come down to a kneel position, face the jump board, and make sure you're nice and close to the front edge. Lean forward. Feel ribs closed. Core tight hands to the board. Your back muscles are using to power out.

If you feel like this is not enough tension, add more. I want you to feel like you are getting the right workout for your body. If you're looking to add a bounce, move, arm, sweet back, hips, sweep forward. We practice this in our chest expansion, progression. The bigger you jump, the more time you have to recover in between sets. 5 4, 3, 2, and one.

Come on off to the other side. We're doing a second set and last set of those care tops. Toes forward hips low. Be mindful that you're not only landing on your toes, hands to the board, up and over, heel to the mat, up and over. Find your tempo. Last ten, 9876543.

21. Getting our heart rate up. Change your springs. If you'll want one red spring on for the next flow, I took off my blue, I just have one red. Let's slow things down with some tricep dips.

Hands go to the front of the carriage, hips come off, chest is wide, inhale to lower, low and slow, exhale to push up to straight elbows, down and up. If you're looking for more intensity straight in your legs, We've got 5, 4, 3, 2, and 1, sit to the very front edge of the carriage, think of your teaser preps that we worked earlier, roll back, legs come up, lower the low back to the mat, exhale curl chest to thighs. Big exhale on the lift, find that complete breath out. 5, 4, 3, that's 2, and one. Back to jumping, we go.

Come into your side lounge position. Scooch your hips towards the board and back behind you. I want you to feel a lot of space, top hand to the head, or to the hip, top foot onto the board. Start to power out. Your goal is to keep your heel, your knee, and your hip in one long line.

Shoulder down away from the ears. And try to use the entire length of your machine. Whoo. Almost connecting to the back. Remind yourself of the upper body alignment And when you feel ready to add something more, it's a little leg lift. Doesn't have to be big.

You're on 1 red spring. If you're looking for more intensity, you know what to do. 5 4, 3, 2, and 1. Now before we finish up this flow, we have a side plank to do. So this is more work for this lower arm.

Your options for legs are either to stagger them like this. Or stack them like this. Do whatever feels natural to you. Hold on to the shoulder block first. Lift your hips and make sure you've got a good positioning with your hips and shoulder. Top arm lifts, hips drive up, down and up.

10, 9, I'm staying strong on my legs. 8, 7, 65, 43, 2, 1, and bring it all the way in. Good. Let's do the same thing on the other side. Flip it around. We'll start with our tricep dips. Hips come just off the edge of the carriage.

Knees bent to option 1. Straight legs. Option 2. This is a body weight exercise. So try to keep your hips right below your shoulders. Go low and go slow.

5, 4, 3 resist those shoulders coming up by your ears. 2 and 1. Make sure you're towards the front edge of your carriage. So you have room to lie back. The legs come up.

The arms extend. Lower back goes to the mat. Pull the knees to the chest on your exhale. Inhale down, exhale out. 5, 4, 3, 2, 1, and we're ready into our side jumping position. Take a second to build a strong foundation.

I reach behind, make sure my hips are towards the back edge, closest to the jump forward, top hand to the head or the hip, top foot on, I watch my foot land, toe ball heel, I keep my knee and heel and hip in one straight line. Shift your gaze to the back of your machine. Make sure you're almost connecting to it. Shoulder blade stays down and back. This is prepping you for side plank positions like star.

Once you feel good about your rhythm, you add a small lift up doesn't have to be big. Exhale lift and exhale lift. 5, 4, 3, 2, and One. The upper body stays the same, and you find the best lower body position that you think is gonna work for you. I always hold on, make sure that I'm stable on my legs and my hips, top arm to the ceiling, just the hips.

Anarthighs connected. That's 7, 6, 5, 43, 21, and take it down. Great. We're gonna do a spring change again, going back to the blue spring, and saying goodbye. To the red. So one blue spring is on, sitting towards the front of your carriage, option to use the long or short loop, upper body exercise, core stability. Rock your hips back, float your legs up to teaser.

I like arm out to the side. Certainly hold on if that's better for you. Exhale as you extend through your Zorro and inhale, take it back. So We really broke this down in our foundations class. It's four movements, elbow lifts, arm extends, elbow bends, elbow drops.

Lift and extend. 3 more. 3 2, 1, and feet go down. Now that long loop is gonna go around the ankle of your inside foot. Rise up to standing, coming full circle to our warm up, squat and lift, Sending the hips back.

You can even feel your hips reach for or tap the carriage behind you just making sure you're going deep and low into that squat. Changing to our squat jumps. Here we go. Down and up. 10. 98765 4, 3, 2, 1, stay low. I want you leaning towards the jump forward for this one. Your strap leg is completely straight.

That leg step in. So inner thigh, low core work, and it taps out in and out. If you're feeling too much resistance, move that way towards the back of your machine. But if you're not feeling enough, move that way closer to your jump board. 5, 4, 3, 2, and 1. We're gonna put this move into a combo. So outside leg steps back, low courtesy swap, Inside leg steps in. This is really about timing and weight transfer.

Low, in, low in, step and pull 2 more. Step. I'm always keeping tension in that rope. One more. And in. Well done. You can take your foot out.

Hook up that strap. And we're coming into riser pull ups. So neon to your carriage knees right against the shoulder blocks, keeping the hips low. You walk the rails until your hands are on the risers. Notice how my chest is lifted higher than my hips, Raves or clothes, exhale I pull until I feel the carriage touch, the back platform, inhale extend.

The real challenge here isn't actually the pull. It's the ability to straighten your elbows without letting your shoulders lift up by your ears. So lots of back work here. My hips are hovering just off my feet, and every time I pull my chest forward, and making longer spine position. Final 4.

Last three, last two, and one more. Try not to crash home, walk yourself back, and we're going into a series called, reverse knee tucks, So it's gonna remind you of your knee stretches. We did flat back and round back. Let's recreate both here. Your hands will stay on the rails for this one, but you're going to want them to forward of your shoulders quite a lot.

Then you bring your shoulders over your wrists, flat back first, exhale, pull the knees in ten times. My ribs are lifted and I'm thinking about the left and right sides of my ribs drawing towards each other. 4, 3, 2, right into our round back. So find the scoop 10 times. 4, 3 2, and slide back. We're gonna repeat the series on the other side.

So we started with drawing the sword or Zorro, choose the loop that suits you, rock the hips back, and balance the legs. Hang on or extend, elbow, and then take it down. Elbow fist and take it down. Elbow fist and down. Do your best not to twist or turn. There's a little bit of anticipation you need to have.

You know the resistance might pull you off to one side. So stabilize against it. 3. 2. And one strap goes into the inside ankle.

Rise to stand, keep some tension as you go through your basic squats, sending the hips low, and rising up. If you can use that carriage as a reminder of how you're shifting the hips and how low you're gonna go. Down and up. 4, 3, 2, 10 squat jump. So let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9 10.

Remember to move a little bit closer to your jump force. You can fully lengthen that leg. Step it in. Step it out. Think of your inner thighs as the bottom of your abdominals drawing up.

Inhale tap, exhale step. 5, 4, 3 2, and 1. Open. Keep some tension. Cross back into a curtsy. So legs are like a diamond, hips are square, step, and in.

Open, cross, step and pull. Open, cross behind, open, pull it in. So dynamic challenge, combinations make things harder. Gotta stay in it in the zone. 4 3, 2, 1, and rise. Well done. We're going back into another set of our riser pull ups.

And I love these because they really are decompression for the wrist. The setup is the same, lean forward, walk the rails and find your risers. This time we'll challenge our strength, the single arm pull. One arm off to the side, pull. Switch when the arm is straight.

Pull. Twice as heavy. Reduce the tension if it's feeling too much. Pull. Try not to lean off to one side. Pull.

Last three, last two, Last one. Make sure you even know. Walk the rails back. Setting up for our reverse knee tucks again this time single leg. So walk the hands forward bring the shoulders forward, flat back, extend one leg, knee draws in. 10, 9, 8, 7. Lots of upper body stability. 6, 5, 4, 3, 2, find the round back. 2, 3. Draw the ribs up. 4, 5, 6, 7, 8, 9, 10.

Let's take a break between sets. A lot of work. Back here. Round 2. The further your hands are forward, the harder you're gonna work, lean into it, extend the opposite leg back, draw it in 10, 9, 8, try not to move my upper body at all, 6, 5, squaring off the hips, 4, 3, 2, scoop. Here we go. Pull. 2, 345678 9, and finish strong.

We're gonna go into a series of supine jumps. It means relying on our back and jumping. It's gonna be heavy. If you like to put your head rest up when you're doing series like this, pop it on up. I already have that blue on.

I'm gonna add another red. This is meant to give you the sensation of running up a hill. So you're gonna get tired and you're gonna feel the burn. Starting in parallel legs, hips are level, hips are stable, power out, land light. Notice that I'm straightening my legs all the way when I'm jumping or I'm trying to see if you can feel that same energy. Ribs are closed.

Just like when we were jumping on the floor, it landed toe ball heel. We'll do about 10 reps, for variation. Now, separate your legs, hip distance, and make sure the knees travel over the toes. Think of all the footwork variations we did in our past videos, training our body to land, and this correct alignment. Now take your feet as wide as you can on the board, find your turnout, try to use your glutes to help on that power out.

3 more. First positions next. Squeeze the backs of the legs together. Final 5, 4, 3, 2, 1. We'll take a jumping intremission while we reach back and grab for our ropes.

Short loops will feel more intense. Long loops will feel a little bit easier if you have the option. That's there for you. Float the legs. Big breath in, curling up for our 100, pumping the arms as you breathe in through the nose for 5, and out through the mouth.

Lakes could be in turnout or parallel. You have got options. Legs could rest down on the board if you're feeling tired. I wouldn't judge answer the nose. And out through the mouth. If you need a break during the 100, take it, but then try to come back into the position.

We're halfway there. Inhale through the nose, and exhale through the mouth. 4, 3. 2. And one.

Don't forget to hold, scoop a little higher, and rees us down with control. Well, that was our break. Back to Jumps Wigo. This time it's a single leg jumping pattern. We've already done it before.

We've practiced it in our foundation. One leg extends long. One leg is our jumper. I'm in parallel position. Adding your bicycle every time you jump and then you in.

In. In. Last two. Jump and switch, landing leg to leg. We'll go into the other side in 5, find that sharp tabletop 4, 3, 2, 1.

Here we go. 5 jumps. Keeping the nonworking legs straight. 3, 4, 5. Here's your bicycle. 1, 2, 3, 4, jump and switch.

Nice way just to kind of shake it off. Landing tow ball heel. Going into our x,ternally rotate a position in 5. 4, 3, 2, jumping leg is gonna be in turnout. Just your leg is gonna stay long.

5, 4, 3. Don't forget to keep those hips heavy. Adding your bent knee, land, 2, 3, 4, right into their side we go. 5432 bend it in. 5. 4, 3, 2, run it out. Parallel Alex.

Woo. Do you feel like you're at the top of the hill yet? Legs's burning. Final five. 4, 3, 2, and 1.

Coming into a bridge series. So if your headrest did make its way up like mine, you'll wanna push it down. Arch is the feet towards the top of the board. Hands by your sides. Lift the hips up, flat back hinge.

Here we go. Inhale down. Exhale to lift. I wanna remind you that we're driving the hips up. Using the glutes to do it and keeping the upper rib cage closed and connected.

5, 4. I'm doing my best to close that carriage. 3. 2, and 1 presses back. Now the jump board is higher than the foot bar is, so we're feeling more of a lift, maybe more challenge to get that carriage to close all the way. Inhale low, hips and knees pushing up. 5, 4, 3, 2, articulating bridge, try to keep the keragen, roll it down, and roll it out.

For more challenge, arms flowed off. And roll up. Knees over toes. Remember, this is an abdominal sequence too. Roll it down. And roll it up.

Last 2, roll it down. Last one. We're gonna come up for a spring change. So straighten your legs and send them low. One reformer roll up.

Get you there. Take the blue spring off, leave the red one on, and meet me back down onto your mat. Legs will be straight. This is not a jump, so I want you to keep the carriage out. Notice that I'm away from my shoulder blocks. Hips have to stay down, curl up into your abdominal lift, hands behind the head, one knee in, switch switch Watch my feet when I land, toe ball heel, toe ball heel, in and in. 5, 4, 3, 2, and 1 at a twist when you jump.

Twists, twist, twist, twist, 5, 4, 3, 2. Now I want you to draw the bent leg up to straight and try to reach your opposite hand towards the ankle. Jump switch switch switch, switch 5, 4, 3, 2, and 1. We're gonna come back up, straighten those legs, Reform a roll up will get you there. All the way up. You go.

Let's come off to one side. We're gonna finish this sequence with a stretch and also some work. So hands go to the jump forward, feet come on to the carriage. One foot can go back against the shoulder block. The other foot is gonna go down in between the rails and you're in a lunge and feel free to stay here dropped the knee.

You certainly earned it and stretch. But when you're ready, we'll practice our pike and this one's all about leaning back and timing. Back me up when you're ready, exhale hips come up, clear the carriage, inhale land. 10 is your goal. Think of this as a cat stretch for the spine.

Leaning back over the leg. 4, 3, 2, and you can land on the carriage for 1. Let's do the same thing on the other side. So the first thing you're gonna wanna do is settle on into it. Drop the knee, take a breath or 2, let the hip open. And then decide, how do you want to finish this workout?

The answer is it's strong. So let's do it. On an exhale, hips come up, on an inhale landed. You're jumping off the floor leaning back. Inhale down. Last four, three, 2, and 1, you can land on that carriage and take a break.

Now would be an amazing time to put your feet in the straps, if that's your jam. Otherwise, you did it. You met the challenge. Congratulations. That was a tough class. I hope you had fun, and I'll see you on the next one.