Advanced Reformer

Hi. My name is Melissa Connelly, and I am excited to share with you an advanced reformer flow class. So what we'll need for this class is, besides the reformer, we're gonna use a wooden dowel and a sticky mat. I have my reformer set up here with the headrest flat down and 3 red springs are on. Let's get started lying on our back. So have a seat on your reformer.

Come down onto your back. And then place the heels of your feet to up onto the foot bar about hip distance of heart. Link them through your neck, relax your shoulders down your back. Let's take a nice deep breath in to prepare for footwork. And on the exhale, let's push the carriage away.

1. Inhale. Bend. Press 2. Inhale. Bend. Press 3. And then squeeze your legs for.

Bend, exhale 5. Bend push all the way out 6. Bend energy in your legs. 7. Bend push back 8. Ben 2 more, 9.

Ben, last one. 10. Bring the carriage to touch the stoppers. Tuck the tailbone under and roll your hips up into a bridge. And then roll the spine down, upper back, middle back, lower back tailbone. 2 more. Exhale.

Keep your carriage into the stoppers. And then roll down. Keep pulling the carriage into the stoppers. And one more. Exhale roll your hips up. Keep the hips lifted. Exhale push the carriage out. 1.

Inhale, bend, press out too. And bend, working the back of our thighs, glutes and hamstrings, press 4. Exhale, 5. And press 6, exhale 7, push back 8, 2 more all the way out, all the way in, last one out. Pull the hair to the stoppers.

Roll this fine down. Once the tailbone touches a mat, take your toes on the foot bar, heels together, toes apart, and press it out. 1, and bend to exhale. 2, and bend fully lengthen your legs 3, and squeeze your legs tight. 4, Exhale 5, press out 6, exhale, press 7, and 8. 2 more push away. And away. Let's return the carriage to the stoppers. Curl your tailbone under and roll the hips up into a bridge and then roll down, keeping the carriage into the stoppers. Exhale.

Roll the spine up and then roll the spine back and down. Last time, exhale. Let's roll it up and push the carriage away. Breathe out 1 and in. Exhale too.

And and and really feeling the back of your thighs. Keep your heels glued together. Press out. Pull it in. Press it out. Pull it in. Last 4 in exhale.

3. In 2 more. And last time, the carriage touches the stopper as we roll through the upper back, the middle back, the lower back, and the tailbone. Pick up your legs. Place your heels wide on the foot bar and push away. What?

And squeeze your legs too and bend. Push away 3 and bend. Exhale. 4. Bend and push 5. Bend. Squeeze the legs 6. Bend, exhale 7, and push back 8, 2 more length in 9, and 10. We bring the carriage into the stoppers. Roll the hips up lower back, middle back, upper, hips, lift, roll down, upper, roll down middle, roll down lower, and tailbone.

Exhale. Roll the hips up. And roll the spine all the way down. Last time rolling up, connect to the glutes, and press away 1. And in press away 2. And in exhale 3. And press squeeze 4.

In exhale 5. Breathe out 6. Exhale 7. Push back 8. 2 more. Push 9. Last one. 10. Bringing the carriage all the way in and roll all the way down.

Place the heels, hip distance apart, roll your hips back up, and now raise the right knee into a tabletop position. Keep it there as you push the left leg away for 5. And in push out to and in exhale 3 and in, press out 4. And in after 5, bring it in straighten both of your legs. 1 Ben unfold to get your knee. 2. Bend both legs extend.

3. Bend, exhale. 4. Bend one more time. 5.

And bend. Let's place that right heel to the a bar. Keep the hips raised. Left leg to tabletop. Exhale. Push it away. And bend exhale too.

And then press out 3. And bend to exhale 4. Bend 1 more like this. 5. And now extend both of the legs straight in and bend. Reach the left leg straight up to the ceiling.

Exhale 3. Breathe out 4. Last one, 5. Ben the knees. Let's place that left heel down to the foot bar. Take a breath in.

And on your exhale, roll down. Take your time, upper back, middle back, lower back, and tailbone. Lift your feet off of the foot bar. Cur your chest up. We're gonna tease her up. Your legs lengthened as we reach them over to the side.

Take off one spring and then bring the legs back around. Alright. Pull your knees into your chest. You're gonna grab the straps into your hands. Legs are in the frog position. Arms are straight up to the ceiling.

Take it inhale. Exhale. Lower the arms curl your chest up. Stretch the legs long. Let's pump. Breathe. 2, 3, 4, 5. Exhale. 2, 3, 4, 5.

Breathe. 4, 5 exhale to 3, 4, 5, breathe, and 2, 3, 4, 5 exhale to 3, 4, 5, breathe, and to 3, 4, 5 exhale to 3, 4, 5. Breathe. And 2, 3, 4, 5, exhale to 3, 4, 5. Inhale to 3, 4, 5, exhale. 2, 3, 4, 5, 2, 3, 4, 5, exhale. 2, 3, 4, 5, 1, more breath. 2, 3, 4, 5. Breathe out all of the air and pause for 3.

To, when the knees bend the arms raise, take the straps, place them onto the arches of your feet. Bend your knees back into a frog. Arms are long by your side, shoulders down, And then moving into 3 short spines, extend your legs out long, 45, raise legs up, and then peel your spine up and off the mat, bend the knees, roll down upper back, middle back, lower back, tailbone, straighten out the legs. Lift up. Exhale. Up and over. Inhale. Bend the knees. Exhale.

Upper back, lower back. Tailbone stretch legs away, inhale legs up, exhale rolling over, bend the knees, roll down one vertebrae at a time. Stretch legs out and then raise your feet straight up in line with your hips, toes and heels together, tailbone anchor down, long spine, squeeze your legs tight, ax heel roll straight up to the ceiling without letting the carriage move, and then open your feet, hip distance apart, and roll down. Keep the carriage straight up to the ceiling, not the carriage, the feet. And then you'll open the legs circle them around and together. Lift your feet in line with your hips.

Exceal. Roll straight up toes to ceiling. Open your feet. Hip distance. Roll down. Carriage stay still and steady. Open the legs, circle around together. One more in this direction, roll straight up to the ceiling, separate the feet, hip distance, roll the spine down without moving the carriage, the tailbone touches, the legs go out around together.

Lift your feet, align with your hips, pause here. Separate your feet, hip distance apart. We reverse, exhale roll it up, inhale, close the legs. Exhale roll the spine down. Legs down. Around hip distance. Exhale.

Roll up. Legs together. Roll the spine down. Legs go down. Around hip distance. Last one, exhale up and close, roll the spine down.

Legs lower. Around and together, bend the knees, grab the straps into the hands, raise your arms and legs straight up to the ceiling. We're going into the overhead. You're gonna press your arms down into the mat lift your legs up and overhead. Jack nice the legs straight up to the ceiling.

Squeeze your glutes, squeeze your thighs, squeeze your core, roll down with control. Once the tailbone touches, the legs lower the arms left. 2 more. Press the arms down. Take your legs overhead. Jack knife, legs straight up to the ceiling.

Squeeze tight. Roll down. Keep reaching your toes to the ceiling. The legs lower the arms. Left. Exhale. Take it over. Arms down.

Jack, nice, the leg. Squeeze your butt. Roll down toes to ceiling. Lower the legs. Lift the arms. Bend your knees.

Reach your arms down by your sides as you curl your chest up and then bend the elbows. Coordination. Reach the arms and legs out. Open and close. Bend your knees. Exce your elbows. 2, open, close, knees, and elbows.

3, open, close, knees, axial elbows. 4, open, close, knees, elbows, five open clothes. Knees, we're adding on stretch, everything long. Keep your chest up high. Bend your right knee, exhale stretch.

Left knee, exhale stretch. Right knee, exhale stretch. Left me. Hold those legs nice and straight. Turn the palms of your hands in. Open the arms, pull in for 3.

Open the arms, pull in 2. Open the arms and in arms and legs. Open exhale close. Open exhale close. Open exhale close.

The knees bent arms raise head goes down. Place your straps over the pegs, and then curl your chest up again. Let's swing those legs over to this side. Step off of the reformer. Alright. Moving into the long stretch, change your spring to a red and a yellow spring.

Let's raise our headrest up, and then place your hands up onto the footbar. Your inside leg swings out around, ball of the foot to the headrest crease. Other leg comes up. Stay here. Get a nice straight long line. Head, shoulders, hips, heels, pull your abs in. We're gonna push the carriage away three times, take an inhale to push back and exhale to glide forward.

Inhale, push back. Exhale, glide forward. Inhale, push back. Now, hold it forward. 3 push ups. Bend push up 1.

Bend push up 2. Bend push up 3. Again, slide back. We do 3 sets of that. Exhale slide forward.

Inhale. Push back. Exhale, slide forward. Push back. And then stay forward. Bend the elbows and push up 1.

Breathe in. Breathe out to Breathe in. Exhale 3. Last set. Slide the carriage back. Exhale. Forward. Inhale. Exhale.

One more time. We push the carriage away. Slide it forward, 3 push ups, bend exhale 1, bend exhale 2, bend, hold it at the top on 3. Transition, place your knees down at the same exact time. Close the carriage, place your feet up against the shoulder rest. Tuck your toes, push back through your heels. Press your hip bones forward for the down stretch.

Push your shoulders down away from your ears, Squeeze your glutes and look higher than eye level. Breathe and push the carriage away. Ex, you'll glide the shoulders down, lift your chest. Inhale. Push away. Exale, lift your chest, inhale, push away.

Exale, arch a little bit more. 2 more push away. Exale, lift, and arch one more push away, exhale, lift, close the carriage, bring your hips back. From here, the arms lift straight up overhead, reach, reach, reach through your fingertips, Open the arms out to your side. So to lift your chest, arch back. Hold onto your shoulder blocks and arch 3, arch 2.

1, take the arms out the sides, lift up. Round your spine forward. The hands go on to the foot bar. You're scooped in your belly. The knees lift at the same time.

The heels go halfway down the shoulder rest. You close that carriage all the way in. Relax your head down. We're preparing for the up stretch. So spine is long.

Push the carriage out into a plank position. Glide forward shoulders over the wrists. Tuck your chin to your chest. Scoop your abs and lift the hips. 3 more press it out to a plank position, tighten your core to glide forward, shin to chest, roll upper back, middle back, lower back, and hips.

Slide out to a plank, exhale forward, shin to the chest, scoop, scoop, scoop, lift the hips. Last one, pressing out. Glyde forward, tuck your chin around upper back, around middle back, lower, and lift. Take a step down to the side just to switch springs. Alright. Add a red tick off a yellow. We're on 2 red springs.

Place your hands back on the foot bar, stand on your reformer. Heels all the way back. Send your hips over your heels and get that stretch in the back of your legs. We're gonna do a flat back elephant. So your shoulders are down.

Spine is long, inhale push the legs out. Exhale. Pull it in. Get that lovely stir Inhale out. Exhale stretch. I feel it in my hamstrings. Some people also feel it in their calves.

Goes to where you're the tightest. Inhale. Exhale stretch. 2 more pull it in. And then hold it all the way in. Your heels left.

Bring your left heel halfway down the shoulder rest. This right foot travels through the headrest straight leg lifts up to the ceiling into an arabesque. As the carriage presses back, tap your toes to the headrest. Exhale lift the leg. Tap down, lift the leg.

Tap down, lift 3. Down, raise your leg 4. Exhale, arabesque 5, one more. Hold it up on number 6. Now bend your right knee, round your back nose to the knee.

From here, lightly step the right foot up onto the foot bar. Come into a deep lunge. Your right knee is bent. Your left leg is nice and straight. Exale push back through your left leg, extending the right leg just as much as it goes and bend the knee in.

Exale push the left leg back straighten the right leg as much as it goes. And bend in. One more like this. Exhale press it back. Now stay here. Both legs are as straight as possible.

You're gonna tuck your chin round your back and lift your hips up, close the garage. Press the carriage back out into the split and tap your chin around the back, lift the carriage in, or pull the carriage in, and then press it back. One more time. Lift your hips. Close the carriage in and press it back. Bend the right knee.

Close the carriage to the stopper. And then we'll lightly lift that right foot up again off of the foot bar, send your hips back, reach your right leg to the ceiling back to an arabesque, circle the right leg out to the right and place it down. Other side, slide that left foot through the headrest up to the ceiling. Carriage presses back, toes tapped to the headrest, exhale lift. Down, exhale 2.

Down, exhale 3. Down, lift the leg 4, down, lift the leg 5, hold it up on number 6, bend your knee, round your spine, bring your foot lightly onto the foot bar, come into a deep lunge, and then push the carriage back stretch your legs. Bend your left knee to return. Exhale. Push back stretch the legs. Bend to return.

One more exhale. Keep your leg straight. Pike your hips up. Close the carriage in, round your back, and push it back out to a split. And round your back.

Pike your hips up and push it back out to a split. 1 more lift up, press it out to the split, bend to the left knee, close a carriage, nose to knee, lift your foot off of the foot bar, take the leg up to the ceiling long arrow esque, sweep the leg to the left, and place it down. Step your feet on the reformer. From here, turn around, sit on your foot bar. Alright. So now we're gonna prepare for the tendon stretch. Your toes are on the carriage.

You'd line the arches of your feet up to the edge. We're gonna start with a little prep. So sit up really tall, push weight down into your hands, let's take 3 forward bends. So you breathe and sit up straight, and then exhale. Tech your chin. Keep the carriage into the stoppers as you round over the legs.

Have a seat to look straight forward. Breathe in. Exhale. Round your back. Lift your hips.

Have a seat. Look forward. One more time. Exhale forward bend. We're gonna hold this position You're gonna pull your stomach and look towards your thighs.

And let's do the tendon stretch for 5. Inhale. Slide forward hips in front of the foot bar. Scoop and left. Inhale. Slide forward.

Exhale scoop and lift. Inhale forward. Exhale. Lift. 2 more slide forward. Scoop. And lift. 1 more forward. Scoop and left.

Take your right hand in between your legs. Take the right leg straight out to the side. Four times. Slide the carriage forward. Exhale. Lift close a carriage.

Out and exhale lift. Keep that right leg nice and lifted. Exhale 3. 1 more. And 4. Now take your hand away. Your foot goes down.

Alright. Right hand on the foot bar. Take this left hand in between the legs and then take the left leg out to the side. Here we go. Slide out. Exhale. Lift 1.

Slide out. Lift to slide out. 3, one more. Exhale. 4.

We did it. Please, up, foot down. Have a seat. Great. Alright. Step off of your reformer. Gonna change the foot bar, lower it down to a low foot bar level. And the spring tension is 2 reds, one blue.

Grab your sticky mat. We're going into a stomach massage. So place that sticky mat towards the front edge of your carriage and then sit right up onto your sticky mat. Okay. Once you're there, close to the front edge, take your toes up onto the foot art in a little v position, your hands go the front edge of the carriage and then scoop your stomach, press your shoulders down. Press the carriage away.

Lower your heels. Lift the heels. Exhale in. One more slow. Lower the heels.

Lift exhale in. Go faster. Out lower lift exhale. Out lower lift exhale. 4 more. Lower lift scoop abs. 3 more. Lift squeeze the core out.

Lower lift exhale. Last one. And in. Take your hands or reach back to the shoulder blocks. Lift your chest.

You're too slow. Press out. Lower the heels. Lift the heels really keep your chest lifted to come in. Press out, lower. Lift the next 6. We go fast.

Out lower. Lift. Keep your posture. 2. Lower lift and end. 3 eyes up. And in 4, lower lift in 5, lower lift in 6, lower lift, bring it in.

The carriage comes to the stoppers. Take one hand in between your legs and remove the blue. Reach one arm followed by the other arm up to a high diagonal eye gaze up, press out, lower, lift, pull in, out, lower. Lift pull and go faster, 3, lower lift, exhale. 4, lower, lift, exhale.

5, lower, lift, exhale. 6, lower, lift, exhale. 2, more. Lower lift pull. And last one, And now straighten your legs. Twist. Look at your right hand. Rotate. Rotate. Rotate. And bend center. Twist. Look at your left hand.

Reach reach. Reach. Reach. And center. Exhale. Look at the right hand. And center exhale twist left. And center 1 more each side twist.

And center last time really rotate. And center place your hands on the outside of the foot bar and press it back into the monkey stretch. Drop your head. Hold it for 3, 2, 1, bend your knees. Whoo. Very good. Sip off to the side and get rid of your sticky mat. Okay.

Next. We're gonna remove one of our red springs. Okay. This is a version of control front. Take your hands on either side of the shoulder rest. It's like little l shapes. Your inside leg, you're gonna push the carriage away, and then the inside leg comes up onto the foot bar.

Bring your shoulders over their shoulder rest and step their right leg up. Okay. Have your feet parallel hip width apart. Slide the carriage forward and back three times. Forward exhale back. Forward exhale back. Maintain that nice straight line.

Hold it. That was 3. Keep your shoulders over your wrists. The knee has been as the carriage comes back. And then you extend to straight. Bend, straight, and the knees.

Bend the knees. Now hold it there on 3. Go into a pike. Lift your hips, carriage the stopper, and lower. Lift to a pike. And lower.

One more. Now hold it. Take the right leg up. Point your toes. Slide the carriage forward and back three times. 1. Exhale.

2. And 3, the right foot goes down, the left leg lifts, slide forward, pull back 1, exhale 2, and 3, the foot goes down, lower one knee to the carriage, close the carriage to the stoppers. Okay. The headrest goes down. We're gonna place the right foot onto the headrest. This is a balancing chest expansion.

So grab the hold of the flat part of your straps next to the metal d ring, look straightforward. Squeezed tight into your glutes, pelvic floor, and core, and then just take your time. You're gonna pull the arms to your sides. Turn your head to the right. Center.

Turn your head to the left. Center. Slowly. Reach forward. It's a balance exercise. Pull back.

Turn the head to the right. Center. To the left. Center. Slowly reach forward.

Exale. Pull to your sides. Look to the right. Center. Look to the left. Center.

Slowly. Reach forward. Now place your hands down to the shoulder rests. The right knee goes down, the left foot steps forward. Okay. Come back upright. Okay. Usually one side feels different than the other.

So re squeeze tighten your glutes, pelvic floor and core. The head turn will go left first. Here we go. Pull to your hips. Slowly look to the left.

Center. Look to the right. Center and control the arms forward. Exhale pull, look to the left, center, turn to the right, center, and reach forward. Last time, exhale pull. Look left, center, look right, center, and reach forward.

Place your hands down to the shoulder rest. Now, the knees come down up against the shoulder rest. You're gonna sit down to your heels, reach our arms forward. We're gonna do a thigh stretch with this added little lift, like a squat, kneeling squat. So you're nice and straight in your back. You breathe in to prepare, exhale, pull yourself up, arms by your sides. And hinge back one street long line. Lift up nice and straight.

Sit down arms reach forward. Exhale up hinge back. Lift up straight. Sit down. Reach forward. 2 more. Exhale.

Hinge back. Lift up straight. And forward, on the last one, if you choose add a little bit of a backbend, so hinge first. Open your collarbone. Open your chest arch back. And then come back to neutral and lift up, reach to arms forward, and have a seat onto your carriage.

Okay. The legs go through the headrest. Your hands distance from the back edge of your carriage. We're gonna do flat back rowing. So bend your elbows here, right in line with your shoulders, lift your body up really tall and straight.

We're gonna hinge all the way back, flat back to the bat, and then lift up, reach to a high diagonal, drop your head towards your knees, pull your arms back behind you. Grab your thumbs. Lift the arms up, stretch. Lower the arms down. And then circle out to the sides.

Grab hold of your feet and stretch. And then roll up and bend your elbows. 2 more. Lean all the way back. Lift up. Reach to a high diagonal. Drop your head to the knees.

Pull the arms back. Thumbs together, lift the arms up, lower the arms, set your shoulders in place as they circle out to the sides, reach to your feet, and roll up and bend your elbows. Last one hinge all the way back. Reach up to a high diagonal. Drop your head to the knees.

Pull the arms back. Grab your thumbs. Raise the arms. Lower the arms, circle out to the sides, grab hold of your feet, and roll up and bend. Good. Let's place the straps down over the pegs.

And we are gonna step off to the sides from here. Let's lower the foot bar flat down. Okay. One red spring is perfect. We're gonna grab the box. Grabbing your box, bend at your knees, and lift it up carefully. Alright. So once we've set our long box evenly and square on your reformer, have a seat with your feet at the headrest.

Pick up your straps into your hands, and we're gonna come supine onto our backs. So scooch your hips forward, roll down, knees are bent. You're gonna have your hands into fist. Elbows glued to your rib cage, take a bicep curl here. So bend your elbows, and now your arms and legs straight and out, exhale curl 2, and stretch ten times bicep curl 3.

And stretch, curl 4, and stretch, curl 5, stretch, curl 6, stretch, exhale 7, stretch, exhale 8, stretch 2 more, 9, and hold it in on 10. Your arms reach forward. Keep your arms just soft and relaxed. Roll up to a teaser. Roll up. Roll up, roll up, legs lengthen.

There's no tension in these straps, and then bend your knees and roll down. 2 more. Exhale. Reach arms forward. The straps are not helping you. They're just there.

And then you roll down one more, exhale roll up to a teaser, and then roll down. Alright. Stay here. Chest is lifted. You're gonna open the arms straight out to your sides. The legs reach forward.

1 and bend. Ex. Reach the legs. Open the arms too. Bend. Exhale 4, and reach 5, abs pull in 6, exhale 7, exhale 8, Two more reach 9.

Last one. The knees bend. The arms are by your sides. Roll up. Link in your legs. Bend the knees and roll down. 2 more. Exhale. Roll up and roll down.

Last teaser in this direction, roll up. Stay lifted. Bend your knees and place your feet to the headrest. Alright. Good. Keep your straps. Step off to the side of your reformer. Let's get ready for the back stroke.

So you'll grab your straps here. You're gonna sit up onto the edge of your box facing the footbar side, make your way down onto your backs. Alright. 3 back strokes. You're gonna have your hands facing your thighs.

Chest is nice and lifted. Extend your arms and legs straight up. Open hip distance circle out around. Reach above your thighs for 3. To one, bend the knee as in elbows, stretch up, open circle around, reach above the thighs for 3, 2, 1, and bring it in.

Arms and legs up. Open circle around 3. Two one. Now back stroke into the teaser. Arms and legs up. Open circle around.

Rule up into a teaser. Roll down. Bend your knees and bend your elbows. Two more. Lift, open, circle, roll up to a teaser. Rule down. Me is bend, elbows bend.

Lift up. Open circle around. Hold teaser. 3, 2, 1, roll down. We're not done with teasers. You're gonna take your legs down. You're gonna reach your arms down. And roll it up here.

We gotta scoop, scoop, scoop, scoop, roll up. Palms face up to the ceiling. Take your arms down by your hips. Lift it up for 3. Down, exhale. 2.

Down, exhale, one, roll it down. Legs down. Arms. Reach back. Tuck your chin. Roll up. Circle the arms up.

Around 1, up. Around 2. Up around 3. Reach your arms up and roll down. Reverse. Lift that exhale. Roll up. Take the arms down around and up. Down around and up one more and up and roll down. Bend your knees.

Take the straps into the right hand and then swing your legs over to this side. Whoo. Alright. We're gonna place those straps down. From here, you can add all of your springs. Okay. Once all of your springs are on, lie on your stomach. The foot bar is flat.

We're gonna do swan dive into grasshopper. Line your shoulders up over the foot bar. Have your legs, hip distance, or sew, and then bring your chest low. Okay. From here, push down the foot bar lift your chest, your shoulders are down, head is up, dive forward with control 3 times, exhale, lift your legs, inhale, lift your chest, exhale, dive, lift the legs, and lift your chest. Like a seesaw, dive forward.

Okay, we're gonna add the grasshopper legs. So dive forward, cross the legs, 3, cross 2, one straight in the legs, lift your chest. Die forward, lift the legs, cross 1, and 2, 3 straight in the legs, lift your chest, 2 more, dive forward, cross 1, 2, 3, stretch the legs, And lift. Last one, dive forward. Cross. Well, 1, 2, 3, stretch the legs and lift. Oh, that one's always just a little fun. It feels like playing. Alright. So grab your box. We're going into a short box.

Okay. Turn your box around. All springs on is good. This is where we're gonna need our dowel just for one exercise. So if you don't have a dowel, it's not gonna make or break the exercise. Okay. So let's place our feet underneath our safety strap here.

Okay. Set yourself up nice and straight on top of your sits bones. The first exercise we're gonna do is climate tree. So remove the right leg. Lace your fingers behind your thigh. Make sure you're nice and even on your hips.

Take a big breath in on the exhale straight in your leg. Inhale, Ben. Straighten the leg. Inhale, bend. Straighten the leg and hold it straight.

Walk up the leg. 1, walk up the leg. 2, and 3 round your back. Stretch and then pull the leg back with you. From here, walk down the leg 1, and 2, and 3, your head goes back, arch. Tuck the chin, exhale walk up, walk up, stretch the leg, head to the knee, Roll down 1, roll down 2, 3 inhale arch back, tuck your chin, exhale 1, walk up 2, stretch on 3. Again, roll down 1, and 2.

3 inhale arch. Tuck the chin, exhale 1, and 2, and 3. Flex your left foot. Hold the ankle with your left hand. Sit up straight.

Follow your hand with your eyes. Twest. And then bring the hand back to the ankle, stretch leg out to the side, hold the strap on the side of your box, point your right toes, roll back, head back, and arch. Tuck your chin to your chest, exhale roll up. Give yourself that last stretch. Head to knee, and bend. We'll search sides.

So right foot underneath the safety strap. Lace the fingers behind your left leg. Thing up on top of your sit bones. Let's extend the leg. 1, breathe out. 2, and 3, walk up the leg. 1, 2, 3. Give it a little stretch.

Head to knee. And then pull the leg back with you. And then we roll down 1, roll down 2, arch back, 3, tuck the chin, exhale 1, and 2, and 3. Again, walk down 1, 2 arch back on 3. Tuck your chin, exhale 1, and 2, and 3.

One more, walk down the leg, down the leg, down the leg, inhale arch. And raise your head, exhale, climb the tree, and lift, and lift. And now sit up straight. This left foot flexes, grab your ankle with a right hand, and reach the left arm back. We get your fingertips as you twist and then take that left hand to the ankle, point your left toes, right hand to the strap, open the left leg, lean back, and stretch your inner thigh.

And tuck your chin, exhale roll up, last stretch, head to me, and bend. Left foot goes underneath the safety strap. We're gonna pivot onto our side. The next series is a side sit up series. Place your right hand down to the headrest and then really rely on that strap.

Pull against the strap. Starting with 10 side sit ups. Your left hand goes to your head. Make sure that you're not looking down. It changes your posture.

Look eye level or even further away. Other hand comes up to your head elbows wide, inhale lean down, exhale lift 1, 10 times. Exhale 2. Breathe in. Breathe out 3. Breathe in.

Exhale 4. Inhale. Exhale 5, exhale 6, breathe out 7, exhale 8, 2 more, lift, 9, And 10, the right hand goes to the headrest. Reach the left arm overhead the series. I call it advanced side sit ups. So your left arm is reaching long.

Take the right arm out to meet those arms. Now, hands go to your chest. Open the arms, twist look at the floor, back to the center, hands to the chest. Open the arms, reach up to the ceiling, hands to the chest. Stretch your arms down in two directions, dive into the well, X. He'll come up. Right arm over and stretch.

2 more. You're gonna win. Mill the arms go down. Right arm goes out. Hands to chest. Open arms, twist the floor. Hands to chest.

Twist to the ceiling, hand to chest, side stretch, go down, lift up, and over one more time, windmill. Go down. Her right arm reaches out, hand to chest. Twist to the floor, and chest, twist to the ceiling and child side stretch go down, exhale up, and over. Whoo. It's hard. Let's turn around. We'll do the other side.

So we've got the left knee to the edge of the box. Left hand to the headrest and set yourself up for success. Pull against the safety strap foot parallel. Shoulders down. Eyes up. Right hand to your head followed by the left.

Breathe in lower. Exhale. Lift. 1. Lower exhale 2, lower exhale 3, lower exhale 4, down and lift 5, down exhale 6, down exhale 7, down lift up 8, down lift up 9, down last one, 10, left hand to the headrest. Reach that right arm, stretch, stretch, stretch, get long and tall. Alright, advanced side sit ups.

The first one will go slow ish. Here we go. Left arm reaches out. Bring your hands to your chest. Open the arms, look at the floor, hand to chest center, open the arms, look to the ceiling, hand to chest center, right arm over, left arm down, lift up, and stretch over, open the arms, windmilled, Left arm goes out, hand to chest. Twist to the floor, hand to chest.

Twist to the ceiling, hand to chest. Side stretch go down, lift up, and over, open the arms, go down. Left arm out. Hand to chest. Twist to the floor, hand to chest. Twist to the ceiling, hand to chest. Side stretch go down, lift up, and over. Good. Okay. Now, come back to the center, grab your bar, both feet underneath the strap.

This is called the fire baton. Raise your arms up to the ceiling. Okay. We're gonna lift the chest up. So it's a lift. It's a lift.

It's a lift. And then keep that lift. Reach forward over your legs. Drop your heart. Scoop your stomach in. Roll your back halfway back.

Exhale round forward. Reach your bar to the foot bar. Drop your head. Lift your head arch up. And then reach your arms forward.

Tack your tailbone under. We're gonna roll down. Lower back to the box. Bar goes to your thighs, arch back. If it feels okay in your back, you can bring the bar to the frame of the reformer, and then bar down, tuck your chin, exhale round forward, reach the upper bar. Roll your spine up one vertebrae time. Oh, that's rep number 1.

So here we go. Rep number 2. We're doing 3. You almost dramatically lift up arch. Go forward. Scoop around back. Round forward, lift your chest up, and then we slow it down by reaching forward.

Do what feels good in your back. I can never bring my arms overhead, but that is part of the exercise. If you wanna take them overhead, feel free. And then bar to the thighs, chin to the chest, round forward, reach the foot bar, and roll up. Alright. First part, you lift arch.

Stretch over. Scoop. Go halfway back. Reach forward. Lift your head come up. And then the arms go forward.

You roll it down through the lower back, the middle back, and shoulders and head. Tuck the chin axle around forward. Reach the foot bar and roll up one vertebrae at a time. Place that far down. Alright. Sip off of your box.

We are gonna get rid of the box. So pick it up. Again, be mindful of placing it down carefully. Okay. We're moving into snake and twist. So I do snake and twists with a red and a yellow spring.

That's my personal preference. We're gonna keep the footbar low or all the way flat, flat. Okay? So take your right hand to the shoulder us. Take your left hand to the corner, or not the corner, the edge of your carriage, and then the left foot steps up onto the foot bar. Get ready to lift the right leg up, and it's hooked in front of your left leg. Round your back square your shoulders to the carriage.

Roll it out. Roll it out. Roll it out. Lift your head. Look forward. Tuck your chin, exhale scoop and lift it up. Two more. Roll through your back.

Roll through your back. Roll through your back. Lift your head. Look out. Tuck your chin, exhale. Pull it up.

One more. Roll it out. Hur it out. Roll it out. Lift your head. Look forward. Check your chin and scoop it up the twist. Roll out halfway.

Lower the right hip towards the carriage, look over your left shoulder. And then square it off and pull it up. One more, go out halfway, lower the right hip, peek over your left shoulder, square it off, and pull it all the way up Step your right foot to the floor, followed by your left. Stand up and walk around. Side 2. Let's place that left hand to the shoulder rest.

Right hand to the carriage. Right foot on the foot bar heel to the very back edge. Okay. From your core, pull your abs in and lift. Left foot in front of the right. Carriage the stoppers.

Head drops heavy. Roll it out through your back. Roll it out. Roll it out. Roll it out. Lift your head. Look forward.

Tuck your chin, exhale. Pull it up. And roll it out. Roll it out. Snaking out. Lift your head.

Tuck your chin, sneak it back in. One more articulating the back, roll lower back, roll middle back, roll shoulders, and head. Tuck your chin, pull it up. Go it halfway, press. Lower the left hip, look over the right shoulder, square it off, and bring it up, and go out halfway, lower the left hip, look over the right shoulder, square it off, and pull it up, step your left foot to the ground, followed by the right.

Good. Alright. Now take that foot bar to the low foot bar level. Okay. Springs. Do semi circle. I like to have red yellow on opposite sides of each other, so not red yellow next to each other. Okay.

The sweattier you are, the harder it is to get into position. So you're gonna place your knees over This is why I get into it, over the left foot bar, lie onto your backs, take your hands onto the shoulder rest, and then push, push, push, push, push. You want your arms nice and straight. You can lock them in. Now come up onto your toes.

Heels together toes apart. Raise your hips and then bring the carriage in and in as far as you can. I always love that stretch in the quads here. And now let's push the carriage back as far as you can. Keep pushing back for your arms, roll your spine down, your hips, your butt touches the springs.

It stays on the springs as you come in. Rule your hips up, try to bring the carriage in as much as you can. Push all the way out as far as you can. Roll upper back, middle back, lower, butt to the springs, and bring it in. One more in this direction. Rule your hips up.

Push the carriage out. Keep creating length. Push the carriage away as you roll down. And now let's reverse. So push the carriage out, but on the springs, roll your hips up.

Bend the knees. Bring it in. Roll down. Keep pushing the carriage away. Sync your hips down to the springs. Push the carriage out. Roll your hips out.

Bring it in, check your heels, stay connected, roll down. Hips touch the springs. Last time, press it out. Roll it out. Bring the carriage in and roll the spine down.

And then, hoo, just as gracefully as possible, bring yourself all the way back. That's the hardest transition if you are a sweaty. Okay. Have a seat for a quick second. Let's lift that foot bar up to your regular footwork setting. We're on a red and a yellow.

Let's add a red. Lie down onto your backs. Head rest lifted, toes on the foot bar, push the carriage all the way out, heels up nice and high. Stay here. Stay here. Squeeze your glutes, lengthen your legs.

Pull your abs in. Relax your shoulders. Press 1 heel down. Hold it for 3. 2.

1 switch. Hold it for 3. 2. 1, go for run 20. 1 switch. 2, nice and easy. 3. 4, and 5, 6, 7, 8, 9, 10 more, switch 1, 2, and 3, 4, and 5, 6, 7, 8, 9, 20, lift your heels, bring the carriage home, lift your knees, lift your head, swing your legs over to the side, and we are finished. Thank you all for joining.

I hope you had a great workout.