Creative Total Body Reformer

Hi. I'm Delia, and I'm back with another creative box flow on the reformer. We're gonna start with 1 blue spring or a half spring load on the reformer, and the box is on long ways. I'm gonna stand in front of the bar. My bar is up at its foot bar position or position number 2 on the reformer. We're gonna place our hands onto the box and go for a nice stretch to start.

So press the box away and give yourself a nice little stretch, sending your tailbone away from your arms and then roll yourself up and get a nice little stretch in your back. Let's sink a breath. Inhale as you press out and exhale. And as you can see, I'm moving through my knees and my hips as well. By bending my knees, I can get a little bigger stretch in my hamstrings one more time as you extend the spine and then flex through the spine. We're gonna do the same thing, except I'm gonna change what my back does with my breath and pushing the carriage out.

Instead of extending to push away, I'm going to flex the push the box away, and then I'm going to extend to bring the box in. So it's a different movement to get a little bit more of a stretch between my shoulder blades. And inhale to press away, and exhale to return. Let's do that one more time. Inhale to press away, exhale to return, but now I'm in great position for the next exercise.

So sitting or standing on your feet, sitting your bottom back, tall through the spine eyes forward past the box, you're going to bend and extend the elbows for some shoulder presses. One blue spring should be fairly easy for this particular exercise if you don't have an injury, but we are gonna be going to some single arm work just so you're prepared. We'll place the left hand now onto the bar for some single arm work. I'm changing the position of my flexed elbow on my right side. So it's more like 4 o'clock on the clock versus close to my rib cage. I'm able to stabilize a little bit better with that single arm. And let's just switch sides, right hand on the bar.

And left hand presses away. Find you a nice breath with this movement. Let's try and alternate. So you're gonna alternate, press out, and then maybe catch the box. And be careful here.

Make sure that your shoulder can tolerate this. And that hand on the bar should help to stabilize the torso as you alternate arms and play around with a few jumps pushing the box away. One more to each side, and then return with both arms and stretch. Continuing on with this series, I'm gonna add a little hip extension. So hands onto the box, knees soft.

As I press the box away, I'll lift my one leg up so my right hip my right leg extending my right hip. And then return. And then alternate the leg, so press away. It's okay to open up the hip if you'd like. You don't have to keep the hips square.

So whatever feels good to you, any of the warm up exercises are for you, so that you can warm up the body and get ready to do your nice workout. One more time on the other side, but I am gonna press away and hold that right leg back, soften the elbows, and then stabilize yourself here. And then just lower and lift that back leg. So hips stay nice and square. Hip extends, glute works.

Just do a few more so you're holding the carriage steady, which is also holding my back leg into a stretch. And then return the carriage around the back. Press the box away. Take the opposite leg away and do the same thing. Take that tension out of the shoulders, soften your elbows if you need to.

Open up the hip as much as you'd like. One more. And then bringing that foot down, rolling yourself all the way back up, and then one stretch up towards the sky. And most of you should be pretty warm. We're going to go hop onto the box prone and start with extension. So we're not using the straps for extension. Today, you'll be using the frame for the extension.

So as you fold over the box, you'll feel the bar underneath you, and your legs might not be comfortable here, but there's a reason the bar is up for now. What you'll do to start is take the arms forward onto the frame, drop the head, and feel yourself just reaching away. Let the legs just rest. Taking the right arm up, you're gonna lift up and find an extension with the upper part of your back and then float the opposite leg up. So you've got right arm left leg and then fold forward. Just a little swimming prep as you lift the left arm up, and lower the right leg down.

A common mistake here is to lift so high with that back leg when you don't have that extension in your hip because you're tight. And then all of a sudden, there's a rocking in the back and you end up in your lumbar spine, so be pretty conservative conservative as you lift and think about the hand and the foot reaching away from each other versus towards the ceiling or the sky. Maybe you have an open studio You can enjoy the outdoors on your reformer. One more time, right arm, left leg, and then left arm, right leg. From here, gripping on to the frame of the reformer, arms are long.

Lyft the leg slightly up by pressing the pubic bone down into the box and then pull. And as you pull, start to lift your eyes into a modified swan. And then reach back with those legs, drop the head, and relax the shoulders. And you can do it again as you pull inhale. And then exhale.

Your legs should be comfortable. So if it is more comfortable to turn the toes out to separate them the width of the box, you do so. If you like to keep them together and long, that's also fine too. Just make sure that you're enjoying the stretch So don't tighten the abs that much. Just press that pubic bone down and allow the front body to open up. Now from here, you've got a little tension.

You're gonna walk the hands up and grab onto the uprights. Once you have the hands on the upright, relax the upper body down and hold. Now this resistance from the springs is shrugging my shoulders up and giving my lats a nice stretch. From here bend your elbows, lift your chest up and give yourself a little extra stretch, and then extend the arms and drop your head down. And repeat.

Inhale. And exhale. There is a half spring on the reformer, a blue spring. This is challenging. So if it becomes a little bit too difficult, just drop to a yellow spring or a quarter spring.

3 more Lead with your eyes. As you lead with your eyes, you'll stretch the front of your neck, chest, ribs one more time, bend the elbows, reach it up, extend the arms, grab onto the frame, which is part of the workout, and slide down so that you don't hit the back. One last thing here. Bring the arms back to the frame to pull yourself off the frame. Now your feet are actually on the bar. This is gonna give your lower back a little reprieve.

So my feet are on the bar, toes pointed, legs strong, arms gonna reach out in front of me onto the frame. We're gonna do swimming, but swimming's gonna be only for the upper part of the body. The lower part of the body stays steady. Lift your upper body up, lining your arms up below the ears, and start to swim. Inhale, 2, 3, 4, 5, exhale.

Inhale 2, 3, 4, 5 exhale. If this hurts the shoulders or the neck, make the arms a little bit wider. Maybe don't bring the arms so high and make sure that the back of the neck and middle of the back feel comfortable as you stabilize the lower back. For 4, 3, 2, 1. Hands to the frame, head drops.

You can bend the knees to slide back and then pull yourself up to a cat stretch or all fours position. Just a quick little round back and extension, and maybe a little wag, the tail, hips side to side that always feels nice after some extension. Alright. So we're gonna come into a seated position and turn to face the bar. The feet are gonna go onto the bar, and we're gonna press the leg slightly back so that way we're off the stop for just a little bit. Legs together, you should be comfortable here.

So position yourself on the box closer to the front of the box, but not all the way to the front. And then make sure that your hip flexors are tight. From here, arms out in front, we're gonna go into a half rollback. Palms face down or palms face each other. It's your choice.

Take a deep inhale. Roll back, scoop the abs in, and roll about halfway back or to where you feel comfortable, and then sit up nice and tall, reaching the arms out in front. And, again, at exhale, scoop the abs in, half roll back, and then sit all the way back up. Let's do that twice more. Exhale brass as you tilt your pelvis, the carriage will move slightly forward.

So you can actually feel a little proprioceptic. Feedback on the hips as you roll with the box. One more time, sit up nice and tall. Let's add a little half rollback with rotation. So tilt the pelvis back, half roll back, turn your right palm up, bring that right arm behind you, look over that right shoulder, sit up tall, and bring the palm to face down like the other hand. And we're gonna go to the other side and rotate.

And that consistency with the hand is just gonna allow the shoulder to move a little bit better on your back as you rotate and reach and then return. And, yes, the carriage can move underneath you. And if you're feeling a little uneven, sometimes I feel one sits bone coming up before the other. It's because I probably am a little bit uneven, so that's okay. One more time and reach back and return. Hands to the front of the box, I'm gonna scoot myself even further forward. Now with this next exercise, the roll up, you might slide a bit. And if you slide a bit a bit, you can put some padding on here so that you stick a little bit better to the box.

But even on the floor with the roll up, you do move a little bit on the mat, so expect that. Feed on the floor, knees bent hands to the front of the box. On the first one, I'm gonna hold on to the box so that I can lie down and find a good position here with my back, make sure that my shoulders are comfortable, extend my legs, and reach my arms behind. So now I'm completely lined down with my upper back slightly extended. Arms come up, chin nods, put the push the feet into the bar as you roll up, and then bend at the end. So legs extend, pelvis tilts back, you roll back, you reach your arms overhead, your arms come up, your chin comes to chest, and you can even grab the legs if you need to, and then bend better to grab and hold, vent to jerk up. One more time, roll it back, reach the arms back, hold, and then arms to the ceiling, and roll yourself all the way back up. And now the dreaded 100 and I say the dreaded 100 because I have to do it and count at the same time. So arms out in front, extend your legs. I actually love the 100.

Roll yourself down and then hold in this hundred position. Now, yes, the feet are on the bar. Yes, the feet are slightly below the hips, but we're gonna lift one of the legs up. So it's slightly above the hip and pump the arms for 5 sets. Inhale, 2, 3, 4, 5 exhale. Inhale 2, 3, 4, 5, XL 2, 3, 4, 20, inhale 2, 4, 5, XL 2, 3, 4, 32 more sets, XL 2, 3, 4, 40, last set, XL 2, 3, 4, 50 switch legs, left leg up, inhale 2, 4, 5. Stay at your toe. Inhale 2, 3, 4, 5, exhale 2, 3, 4, 20.

Think about stretching the back, exhale 2, 3, 4, 30 inhale. XL 23440 keep the lower back stable. XL 23450 drop the foot, reach back, stretch, bring the arms forward. So the weight helps you sit up, push the feet against the bar, or the bar, and then go ahead and sit all the way up. Hopefully, that felt pretty good on there. Next series, I call it the horseback series, but it's my own made up horseback series.

So I'm gonna sit back to the back edge of the box. So some of you might have heard horseback and got a little bit nervous. It is nerve wracking, and it's also not very comfortable sometimes to do the horseback on here, but let's see if I can walk you through, and if I could make it comfortable for you. So straps in hand, There's not a lot of resistance. Normally, I use a red. This is a blue, but there's a reason for this. So hands inside the shorter loops, tall with the spine, You don't want your bottom all the way back for this one, actually, because you don't wanna rock off the back of it.

But legs are just hanging. Alright? Palms face up, shoulder blades, squeeze together, and that would just extend the arms. So the first few are just arm presses forward. Okay? So we're gonna break this down.

Inhale. Tall with the spine. Reach. Sits bones are grounded and head is reaching towards the ceiling one more time, exhale breath. Now let's add a little flexion to the upper part of the back. So as the arms reach forward, I'm going to extend my legs, point the toes, and get a little flexion with my torso. So I'm scooping the abdominals in and really reaching with the arms, and then return.

So the middle of my back is reaching away from my shoulders. So this is step 2 and exhale, and return. You wanna send the upper back forward and the lower back behind you so you've got that little bit of a pelvic curl so you can feel those lower abs on that exercise. Last one. And return.

Okay? So don't worry about the gesture of my feet. If you don't wanna keep up with the gesture of the feet, then don't I'm gonna walk you through it anyway just in case. So sitting up nice and tall, my feet are flexed, like they're in a saddle or a strap of a saddle. I don't even know what those things. Ster ups. That's what they're called. Okay.

So palms face up. Now as you extend your legs down towards the floor and you round your back and reach your arms out, you're gonna try to lift yourself up and find a place where you can balance. If there does not need to be a lot of air underneath you, Just enough that you feel those inner thighs grasp or grip the box. Bring the arms forward start to point the toes, toes point out. You're posting up essentially, and then return.

Exhale breath, inhale breath, one more exhale breath, and inhale, and release. Okay? Now let's add some arms to challenge ourselves here. So the arms are gonna come forward, toes are gonna point, inner thighs are gonna grip, you're gonna hold, pause, swing the arms back and forth four times one. Now is this the perfect horseback? Probably not, but I could tell you I am working, and I'm working where I'm comfortable working one more time, inhale, exhale arms forward, bend the knees, Bend at the ankles, bend the arms.

One more thing. Alright. Inhale breath. Exhale. Scoop the abdominals in. Point the toes down. Arms are gonna go into circles.

4 in one direction, I found a focal point. I'm staring at the safety strap that says balanced body on there. 1 more in reverse. Exhale. Exhale. 2 more Last one and then have a seat, flex at the ankles, and return. Okay. I would love feedback on that, actually.

So if you do take this class, please let me know what you think about the horseback. It felt pretty good to me and is brave for a teacher to teach horseback. That doesn't do it very often in her studio. So I'm going to fold on top of the box and go prone in the other direction. So belly goes onto the box, chest goes over the top, hands fold on top here, and this feels good after that last exercise. I'm just going to bring my head 2 or my forehead to my arms and chill here for a sec.

From here, let's think about the lower half of the body. I talk about setting up the lower half of the body for extension quite a bit, and this is a great place to practice this while you work. So press the pubic bone down into the box. And if you can watch closely, you'll see how my legs float. That's not from me floating them.

It's from the pubic on pressing down that they float up to this position. Then I'll bend my knees, put my heels together, and my knees are about the width of the box. All I'm gonna do here is squeeze the heels together. A little heel squeeze prone, so squeezing the heels while lying on the belly. K? While you squeeze the heels together, great place for pelvic floor engagement.

So you tighten the pelvic floor as you press the heels. Now keep the heels together and tight and point the toes towards the ceiling and then lift from the knees. And if you had set yourself up correctly, you shouldn't feel pressure into the lower part of your back. The mistake you'll make is if you think you should lift higher than you should. And by tightening the pelvic floor, you're already winning by working and lifting through that glute. One more and then relax the legs. Now hands to the bar, press out.

Once you're here, make sure those legs feel like they're engaged and unbend your elbows. So when we started class, we started doing this exercise. So normally the warm up sometimes will dictate the rest of your class. And by doing this, we're actually pushing resistance away and bringing resistance in when I was turned the other direction for extension, I was pulling instead of pushing. So now we're pushing.

Now if you'd like, you can add a little dynamic movement by just jumping your arms off. And what you'll notice when you jump your arms is that the middle back muscles will immediately fire if you're doing this correctly. That's where you want it to fire. The lower back is stable the whole time, The middle of the back stabilizes as you extend and catch air with your arms. 2 more, one more, and then press the arms out and hold.

I'm actually going to scoot my body forward a bit for the next exercise. This is Swan in this direction. So wrap your hands around the bar, pressing the fingers on the other side of this bar. And I'll tell you why. As you lift yourself up into Swan, And if you're holding on the back end of that bar, you can literally just pull yourself up versus if you place just the palm on there, you're getting too much weight onto your shoulder.

So this actually takes the weight off of your shoulders and puts it into your middle body and then press away. Do that again. Wrap the hands, inhale, and exhale to press away. 2 more this feels so good. Last one.

And now let's add for coordination, some grasshopper. So the legs are about the width of the box where they've been the whole time. I'm gonna cross my ankles. My arms are long. I'm gonna uncross cross, uncross, cross.

Now when I uncross again, I'm going to swan up. Okay? So reach back. And now make sure that you feel like those knees are trying to lift as you cross, cross, cross, and pull. My fingertips are still pulling on that bar. Inhale, inhale, inhale, exhale, or whatever breath works for you, let's do that twice more. 1, 2, 3, and up.

And last one. 1, 2, 3, and up. And then progress all the way back and hold. Let's take the hands and then just place them on top here again. We're gonna go into a little quad stretch. So reach back and grab onto your foot and then push away with one arm.

So when I push away with one arm, you could hold either way. I'm gonna hold the outside of the foot and feel the stretch. If you don't have this ability, then don't do it and find another way to stretch your quad out. But if you have the flexibility in your knee, you'll really get it all the way up to your hip. Another added challenge would be to pull yourself up slightly, and then you'll really get that stretch.

You can even bend your elbow and get yourself even closer, Owie. And then stretch out. Okay. Let's try the other side. Grab onto your foot and really give yourself that quant stretch. If this is all you got, just do it here and leave it.

Otherwise, pull yourself up. And even bend your elbow and pull yourself up even higher, and then press away, hands to the bar, and then return the carriage. I'm gonna step off towards you And you can keep the blue spring on, but I'm gonna go down to a yellow spring for my shoulder. So I'm gonna reach down yellow spring, which is a quarter spring, blue spring off, and I'm going to sit in a z sit position, so like a mermaid sit. So if I was sitting on the carriage and not on the box, I'd still have my shin facing the block.

So I'm gonna do the same thing here. Reach down. Well, I'm gonna reach down after I put my foot down, and then I'll come up. So you're gonna reach down grab the straps and grab on to the shorter or longer loop depending on how much resistance you'd like. Now this hand, the free hand, is gonna be on the box because it's gonna be part of my support. So just start with a little overhead press. So just reach up.

Overhead press. My hand is here to help me, and it's gonna help me when we add a little extra to this exercise. You could also hang your legs over the top of the box. If you're just not feeling this position, it's not easy for everyone to get into this position comfortably. Let's add a little rotation and reach.

So the arm's gonna reach out. You're gonna put that free hand on the box stretch. Now when I did that, notice that my right hip came off the box because there's consistency there from the hip to the head. I'm really careful about twisting into my lower back and reach and I wish I had been that way most of my life, but it was discovery later that it's healthier to bring that hip with you than to over rotate in the lumbar spine. Let's go 3 more. So you're gonna reach for 3 And 2 and stretch. Last one and stretch and return.

Let's do a little counter stretch to the other side. And then sit up nice and tall. We're gonna flip over and just do, the other side, grabbing onto the strap. So I'll turn towards the back, and I get the views this time. So, shin up, I'm gonna reach down and grab the strap off the hook. Alright. So sitting up nice and tall through the spine, you're gonna grab on to whichever loop you'd like free hand on the box.

Let's just press up to an overhead press. So reach and return. The yellow spring is a little light for me, but the blue spring is heavy, so I'd rather stay on the lighter side. And remember, it's probably better to do more repetition with less resistance if you've got an injury and reach. Now I'm gonna reach with a rotation and reach and stretch and that hip comes off. So I'm very conscious of it. It's like an overhead throw with a ball.

And, again, and reach. Feel how that whole side body, the ribs, and everything, is coming into play. That row rotation that happens in the middle of the back. And the hip coming with you is gonna help to work the muscles around the hip joint, the glute, the inner and outer thigh, one more and reach away. And return and then a little counter stretch to the other side.

I'm going to do another spring change for the next series. I'm going to add a red spring full spring and take off a yellow spring and have a seat back onto the box facing backwards. Grabbing onto the straps, let's work on the rhomboids back body. I'm gonna place my arms inside the long loops. So the strap comes up to the elbow, and I'm sitting with a little bit of space between my knee and, the block or the box.

Elbows up, palms face you. From here or face you. Yeah. Face me. And then they're gonna open up. So as you open up the arms, squeeze the shoulder blades together and make sure that the elbows are about the height of your shoulders. But if you get them too high, and list your shoulders up to your ears.

Drop them just a teeny bit. But shoulder blade engagement here, so we can get right through that middle trap and into the rhomboid. Palms face you the whole time. Cause they don't face you, then you're gonna go into a little princess wave with the forearms. Let's take the arms back hold.

Strong sits bones are solid. Head towards the ceiling, and then little pulses back. Almost like you're doing a little thumbs back, thumbs back, and that'll really get deep into the muscles right underneath that shoulder blade. From here, take your hands right behind your head and hold them here. Now I'm gonna lie back, but first, we're gonna hinge before we lie.

So I'm gonna take you through sort of like a neck pull exercise. Let's hinge the upper body, opening up the hips, and then lift yourself right back up. I'm gonna scoop back just a teeny bit here so I can feel a little bit more secure. So hinge back And then return, hinging is different than rolling. Hinge would be like a recliner, and your hip is a hinge joint.

So think about opening the door, And then closing the door. Okay. Now let's work our way to neck pulls. So you're going to lean back, scoop the abs in, roll yourself back, and on this first one, Hopefully, you're in the right position, but you want those shoulder blades off the back, and they don't need to be. But I like this because I can get a little extra extension whenever I can. Chin nods elbows forward to assist you up, flex, check out your knees, Find your back body.

Press your head up against your head up against your hand so it'll line up your head with your shoulders and repeat. Inhale to hinge, exhale to roll. Inhale to open up the chest, exhale elbows forward, nose to knees sit up. Let's go a little quicker. Inhale. Exhale to roll back, inhale to open up the chest.

Exhale to roll up, look at your knees, sit up tall, can we do one more, inhale hinge, exhale scoop, I think we can. Open up the chest, and now head and shoulders up, elbows point, scoop those abs in, and then sit up nice and tall. We aren't done with the straps around the shoulders, but if you need a break like I just did, go ahead and give yourself a little break. So from here, I'll roll down, and I'll take my legs up to a tabletop position and hold my head with my hands. A few exercises off of the mat, so we'll go into single leg stretch here.

Extend your right leg out toes should be lined up with each other and switch. The strap around the shoulders is great because it assists the upper body into that flexion. So you actually end up working a little bit harder with less tension into the neck. Try a little rotation so you rotate keeping those elbows wide so you don't get slack in that rope. So obliques here, 4, 3, 2.

Now both legs to the ceiling hold And now, scissor legs, pulse, pulse, pulse, or hamstring 1, depending on where you learn to do pilates. And then you can go into hamstring, pull 2, and rotate, and rotate. Legs are long. One more on each side, legs together, arms forward, and roll yourself all the way up to a seated position. Let's put those straps onto the l hooks, and step off of the box.

So now we're gonna turn the box short ways. So just turn. Now if you are a little bit taller, you can put the box over the blocks or keep them in front where they're going to be for me. I'm going to add all the springs on. We're gonna go through a quick short box series using the Dowell, which is right underneath the reformer, and I'm gonna have a seat facing the bar.

First thing, feet go under the straps. Once the feet are under the straps, scoot your bottom forward towards the front, but make sure your sits bones feel solid. And the strap should be around your ankles. So when you go to mobilize your ankles to hook, they're in the right position. Let's start with the arms forward holding on to the dowel about shoulder height and about the width of your shoulders with your arms.

Flex over the legs, scooping the abs and bringing the bar towards the foot bar. Tilt the pelvis back roll back to a safe round back position, allow the feet to curl with you, reach your arms up to line up right around your ears, but in your peripheral. Flex the body forward reaching even further than the bar and then sit up nice and tall. We'll do that three more times. Exhale to flex forward round the back and then roll back and away from your feet.

Inhale the arms up. Exhale scoop those abs in, reach the arms past the bar, sit up nice and tall one more time as you flex forward, you roll back, you reach up strong, you round over your legs, and sit up nice and tall. This leads us to tree. I'm gonna use the dowel to modify the tree exercise. So right foot goes onto the bar.

Left foot stays into the strap. Take that dowel behind the knee, and you can hold on with your palms facing down or your palms facing up, whichever works best for you. This is gonna support that hip. Nice and tall with the spine pulling gently up on the bar. Scoop the abdominals in and allow the leg to come with you into that flexed position.

Extend the leg, extend the arm, and then support the leg with the bow the bar, the dowel. Extend. Inhale. One more inhale reach, exhale hold. Now extend the leg, take the towel, bring it towards your ankles, and then go ahead and hike up here 1 and pike for 2. And 3. And on your last one, stay hold, grab with just the left hand on the dowel, place the hand onto the box, and rotate side. Once you rotate side, take your hand to the headrest and get a nice little stretch, even drop your forearm, bring in that dowel overhead.

From here, take the dowel overhead and lift your upper body a little higher so that you can work for 3 hard flexion exercises here, you're gonna hold the dowel even through the ears and the arms as you lift up for 3.1 and exhale. 2. Last one and 3. Bring your hand to the box. Rotate back to the center, and let's do the other side.

Right foot goes into the strap. Left foot goes onto the bar. Dowel underneath the knee. Scoop the abs back and find a comfortable position here inflection. From here, leg reaches out 1 and bend and reach out and 2 and bend and 3, and I'll take that dowel right over the shin and up for 3. You go 1, inhale exhale 2, inhale exhale 3, grab the dowel with the right hand turn folding that leg on top, sliding in that strap leg forward, taking a big stretch over to the side in help breath.

And then for a little side bend here, so hands go overhead, strong through the obliques lifted up for a 31, inhale exhale 2, inhale exhale 3, come all the way up, rotate towards the front, and you were done with that series. Just as a side note, you could eliminate the dowel, place your hands onto the headrest and use that arm to assist. Dowel's gonna go back underneath, and we are gonna end with a little strong stretch here at the end. Taking the spring low down to one blue or a half spring and then getting on top of the box or on top of the carriage with your hands on top of the box. Dropping down to the forearms, we're gonna do a pigeon pose, but it's gonna be with a forearm plank.

So you get a little strength here at the end. Fore arms down. Feet up against the platform. Let's push the carriage out with your forearms and paws. Take one leg over to the carriage, place it down, and stretch forward, lifting your eyes and shoulders up and opening up in this pigeon pose.

And then bring that foot up to the platform. You can even lift up to an extra pike and then switch sides, bringing that other leg onto the carriage in front of that box, opening up through that hip and repeat. Inhale. Exhale. And what you could do here is hold a stretch or do a few repetitive repetitions so that you're moving a little bit more throughout this workout.

I'm going to do one more on each side. So pike and pigeon and lift and one more and lift and then drop those knees down. Careful stepping out of the carriage because you're wedged right in between there. And that is it for today's creative flow on the reformer.