Stamina

Hello, my friends. This is Jason Williams here at Plates anytime, and welcome to stamina. So what is stamina? Stamina is a barreformer class with pyramid intervals. So what we're gonna do is we're gonna slowly build these isometric holds and then slowly bring it back down. So you wanna reach a peak performance and then come back down, and it's gonna gradually build to build your stamina. Okay? So come on back with me to our reformer. Wanna add 3 red springs to start.

And we're gonna come on down to your lying position. So bring your feet toes together right in the center, relax in their shoulders, hands down to the side. So you're gonna press away nice and easy, and then slowly bend one knee down for our runners or prancing motion. So This is you should feel a nice stretch that has hamstrings, calves, and even down to your Achilles here. So keep an alignment with your knee and hips, breathing in through your nose, out through your mouth, relaxing your shoulders, Alright?

Again, you can also take the spring load down if you need it. So this is probably a medium to heavy spring load. And then, again, if you wanna go down a little lighter, maybe add just two reds and a blue. Alright. Last one. And then go into first position, drop both in this heels down, and then point the toe, bend the knees for sequence. So inhale press up. So, again, my heels are pressing together the entire time.

Keeping that imprint as you slowly let the knees track out or the first, second, toe. Feel a nice little hip stretch as you go down. Feel the calf stretch here. Point the toes and then come on down. Good. So take your time through sequence motion.

As you're dropping the heels, getting a feel on his calves, the ankles, working our way ground up. Nice work. 2 more. Again, all this is just warming up, going through those ankles and the feet. Last one pressing on up and then back down and then slowly come all the way back to home. Very good. So walking up to the heels here.

So feet together, knees together, hands are down. The carriage does not move. And when it slowly start the bridge left up through our hips, relax, and shoulders, and then bridging back down. Good. So do a few bridges here, kinda warm me up through this hamstring glutes. Good. And then back down.

Same options. To always keep your hands down. You can bend the elbows as an option to take away low stability with the hands, or if you wanna get really wild and bring those hands up and slowly start to drop drop the hips. Again, here, you'll feel those hamstrings and glutes a little bit more. Right? Awesome, Mark. I'm gonna bring my hands back down. So for this next exercise, we're gonna hold, press away to get a nice long by stretch inhale here. Exhale, keeping the hips elevated and then inhale pressing on out. So nice long body stretch here.

Notice what your body's doing as you press out. If you're using your shoulders, the shoulders to scrunch up, relax the shoulders here. Feel the stretch through your neck and traps, especially when you lengthen out here. Good. Let's do 2 more. Good.

Nice. One more. Good. And then slowly exhaling back in and then rolling on down. Nice work. Yep. So I'm a add this or takeaway spring.

So two red springs. And we're gonna go hands and the straps next. So I'm gonna go to the short strap here for my hands. Feet are gonna start at table top, and I'm slowly pressing on down again. So red's gonna be a feel, like, a medium to hard.

Or 2 reds. Again, always the option go down to red and blue. Makes it a little bit lighter. Alright? So in house, you press down. Notice my knees are stacked right over my hips, feet, ankles, 90 degrees, Good. Feel your abs and core starting to turn on a little bit here. Good.

And how as you press down, exhale as you come back, 2 more. Good. One more. Nice. And then I'm a slowly bring my hands out to a t shape here. So inhale as you press those hands into the hips and then back out to the t shape here. Now sometimes if you're having some shoulder issues here, with any of these hands and a strap movements, take the spring load down. So maybe one red and blue or red and yellow even, which is light spring load. Right?

Good. So, again, work your way up and progress. You don't have to start in a heavier spring always. And then come back in bending the elbows here for low coordination. So I'm a press kick out here, split with my legs, exhale. Slowly come back in home. Good.

So notice my head is gonna lift as I extend. My elbows are still in the carriage the entire time. Split. Come back in. Back into home. Good. Inhale. Press kick.

Back in. Relax it down. Good. 2 more inhale. Press kick back in. Slow. Relax. Let's add a scissor kick to that. So I'm a press. Hold one 2. Come back. Relax it back down.

Now if your neck is a little bit tight on any of these movements, keep your head down. K? So you can always just press here. Alright? And then do your scissor scissor you don't have to lift the head up. This gives you a lot more upper ab engagement here so you'll feel your abs a little bit more in this position. Let's do one more of the scissors, discuss it's starting to build a little bit of heat. Right? Nice. And then relax it back on down.

Very good. K. Left foot to left strap, feet and the straps next. I know you couldn't wait till we had feet and the straps, and we'll start with that simple back stretch here. So feel your lower back stretch here for the hamstrings, press it on down. Use the glutes, and hands down to the side. Draw that belly in in here.

Gives you a little bit deeper stretch for that back. Well done. Inhale. As you press down, exhale as you come back. So inhale here, exhale. Good. And then press it on now.

One more. And then feel that nice stretch of your lower back here. Let's add one more to this one. So this is one of my favorite ones. So I'm a turn my toes out.

So we're kinda in that 1st position with the fee as you come back, back, back, back, bend the knees, start to drop the knees here. It's almost like happy baby and then roll and then kick out. So it's almost like a reverse roll like a ball. Right? Come here, here, here, turn the knees out for your outside the ribcage or feel that stretch to your hips, lower back, press it out to about that forty five degree angle. Again, first position to feet, knees drop down, roll on through. It should feel amazing for your hips and back. Because you're gonna need it in this glass. Good. Press it on out. Last one looks good.

And then we'll go to leg circles. So slowly bringing the feet up and then kicking out and around. Feel those hips open up, nice stretch, and then back out. Feels really good, and hips, and our thighs. Again, tight hips, tight back. Right?

There we go. 2 more. So using your breath to get you through it. All else fails. Use your breath. Right? Last one. And we reversed that in the opposite direction, bring it on down, open up through those hips, feel inner thighs hips here. Good. Press it on down.

Good. Nice. Good stretch. Yeah. It's through those inner part of thighs here. Your hips go. Your range of motion. Right? You don't have to go wide.

Even if it's short here, this is okay. Right? 2 more. Don't go too low with those legs. Nice. Last one. Awesome. Work. And then slowly bending the knees back in towards you. Take one strap off at a time.

Bring your foot back to the footbar. Straps go back onto the hooks, and we'll get you on up for our first pyramid here. So we're gonna bring our bar to 90 degrees. Like so so these movements are gonna all be isometric holding or building. Right? So first one is simple chair seat like in bar class, two hands down to the bar. I'm a start feet flat here, shoulders back. Now option just to hold this. Right?

That might be enough for you. Knees are touching and her thighs and drawing into the belly. So this is about a 10 second hold. Option lift the heels to spice it up. If you wanna spice it up a little bit more, if you like extra hot sauce, so you can just go ahead and move through the pelvis a little bit and do this pelvis tilts. Right?

Start feeling the abs engage a little bit. So ten seconds here. 4, 3, 2. Okay. And then let's bring first or 4th position. So so right foot forward, left foot back, tippy toes, take it on down.

Option to hold. K? So here we have your hips kinda open up a little bit. You can feel a little in breath inner thigh, a little bit of quad. Right? Hands can be here. K. You add pulses if you want. 15 seconds. So it's just gonna be 10, 15, and then 20.

Will be the next one. Good. So we'll switch legs still in 15 seconds on each side here. Right? So just hold and pulse. Abs are engaged or just hold it if you don't wanna move. K? Do you, right, progress to your progressions and just work out. K? Good. Whoo.

Start to feel the legs, heat up a little bit now. Right? So it's great to do these different positions as well as you hit different muscle groups. K? Let's open it up the second. Boom. K? So I'm a take it down here and just hold. K? Nice. So here, it'd be 20 seconds. Good. And this breeze drawn to the belly.

Whoo. So the first one will be 10 seconds. We'll go to 15, 20, back down to 15, and then 10. K? Voila. Alright. And then let's go ahead and move to a push up pole or plank. So here, 15 seconds as we bring him back down drawn through the belly. Good. Breathe. Nice snow. It's gonna keep an alignment with my feet.

Heels are elevated. Yeah. And then we'll go to a side plank option. So you can stay here and just turn and twist. Here's your side play plank.

We're gonna have obliques. Hand on hip. Right? Option 2. Bring it down here. And then that way, it might be a little bit better for your wrist so you can grip, right, versus the bar. Might be a little bit too much on the wrist there.

Make sure the elbows, shoulders are all stacked in all these. Right? K. And I'm doing it with a nice 5 or 10 second hold here. Feel the obliques work underneath here. And I'm gonna slowly rotate to the other side. Boom. Boom. Boom. Bring the top hand here.

Side plank. Same thing. Breathe. Maybe 10 seconds. On each hold. So also building a little bit of individual arm strength on each side as well. Good. And then relax and then come on up to our first exercise.

So it'll be those 5 exercises to eat through each pyramid or each block. Okay? And it will slowly build. So I wanna start here. There's legs crossed. I'm a go to one red spring, which is pretty heavy. So you have the option to go to blue, which is medium yellow, which is light.

I'm a grab my strap. So again, shorter strap here, and we do a press and push rotation. Slowly come back and then push and rotate. So here, we're working through each arm individually, getting a little bit of oblique work, chest, shoulder, Looks good. Awesome. Nice.

And, again, if, you can always go down in your spring loaded, if you need a little bit of a medium on the side, or maybe if this is your strong-arm. The other side, you wanna go up. You can do that as well to kinda build some strength. Go. Let's do one more. Mhmm.

Good. And then I'm a grab my left hand here. I'm gonna switch side's hand to the hip. And then pull reach out. Boom. Right? So now we're gonna shoulder here. So think about when we do drawing the sword, a step of going up and diagonal, we're going straight across the body. Yeah. Right? So we're gonna do a little bit of delt, medial delt, rear delt here.

Hand comes right across the chest line. Right? So you don't wanna go any higher than that, or else you'll get into your traps and your neck, and we don't wanna do that. Right? Good. Looks good. Pull on outreach. Set up nice and tall. Maybe smile. Maybe not. Maybe not enjoying this.

I don't know. And slowly come on back out. And then we'll go to hand twist here, and now rotate it across. Right? Back to some more obliques. Gonna get into that rotation through the spine. Looks good. Awesome work. We got 5 more.

Yeah. So all these exercises too on these rotation and press movements, maybe you wanna do 10, 12 repetitions. Right? Good. Last one. And then you'll slowly return to home, bring the hook, or strap back on the hook, and we'll do those at. Okay? So same options again.

Like I said earlier, maybe this is your weaker side. So I wanna start with the presses of, like, me on right hand. It's my left hand. I'm a stay on the red spring, but maybe it's too weak and I wanna go down to blue or medium. Do that. K? Good. And let's press it on out. Reach across.

Looks good. Good. Follow the head and hand out as you twist. Good. Bree. So nice and tall to the crown of your head. Hand stays right across the chest here. Looks good.

Nice. Last one. And, again, same options to go down away if this is a little bit harder when you're doing these pull. So I'm getting a shorter strap. Pull reach out. Moving right on out right across the chest.

And bring it on out. Good. We're working to shoulder, medial, adult, or rear delt. Good. Nice. Good. Breathe. Use your breath.

Uh-huh. Awesome. You got 3. Good. 2. Nice. Last one. Yeah.

And then we'll do that two hand rotation. So we have two hands here and twist the dough out. We can follow the head here. Keeping the hands just level. Good. Using those obliques.

Set up nice and tall. Inhale. And exhale. Nice. Looks good. Again, now if this is too much, if your legs or hips are a little bit tight here, you can always bring the legs off here to the front.

If you wanna add that as well. Alright. You don't have to have Alex cross, but do you, you know, your body? You know your machine. Right? And here we go. Last two. Good.

And let's go back to our second pyramid. You know the rules. Come on up. We'll start that seat or chair. So now we'll build a little bit more feet together and knees together, sit back to your seat or chair, and just hold. This time, it's gonna be 15 seconds. So we're increasing the time on the first exercise here.

Right? So everything's gonna go up 5. Now for you, if you wanna add if you don't wanna go up as long, maybe go 3 seconds. Right? Anything is better than 0. Okay? So you also add the pulse, heels up. If you wanna do that for 15, good. Just so right foot forward left foot back. So here you'll take it down. Same thing. Hold. So this time, it's gonna be 20 seconds versus 15 from the first block.

Right? And it's gonna hold here. K. I'm gonna add the pulse if you like, right, to add the fire, the smoke, the heat, Looks good. Yeah. Right? So maybe you wanna do 10 seconds here. 10 seconds on the leg. Or if you wanna do 20 20, hey.

It's your body, not mine. Right? And then we'll switch it up. Left foot forward, right foot back. Take it on down. Hold it here. K. So same thing. Maybe 10 seconds here or 20 seconds to put in what you picked. Right? Whoo. Sorry to feel the heat. Yeah.

Nice job. And then we're gonna go to that wide second. So open it up. Get a little inner thigh. Take it on down. My heels are up. Get a hand here. You can add the pulse if you like.

Looks good. So, again, this will be 30 seconds. I'm gonna go up a little bit higher in this one. Right? So now you're really starting to feel the heat or the stamina increase. Right? Isometrically. Whoo. My legs are shaking. There you go. Let's go ten seconds.

I know we're almost there. Uh-huh. 543 2. Let's go to that push up hold. Right? Good. 20 seconds here. Right? Abs engaged, and this breeze. Right? Nice. If you wanna get really well, maybe lift the foot. Right? So you can get 10 seconds here. Or 10 seconds here. Right? So we can always, make your progressions a little bit harder. Right? Good.

Here we go. We got 876543. We'll go to the side plank. Here we go. Hand comes to the center right hand here. Rotate open it about 15 seconds each side. K? Here, make sure elbow shoulder stack. Option 2 down here. Right?

Good. Alright. Look up. Fill those obliques. You're gonna get weird. Open that leg up. There you go. You don't have to do that.

And let's switch it over. Rotate it. Good. Same thing here. Make sure shoulder elbow wrist lined up. Good. If you're on the bleak, individual arm work.

Nice. It looks good. Whoo. And slowly relaxing. Let's come on. So that's block 2. Alright.

So we're gonna come facing this swipe. Alright. So we're gonna sit with our legs straight out here. We're gonna do some spine articulation, and I'm a grab the straps. Short strap first. Let's go red and yellow spring. K? So this is gonna feel about a a light to medium. Okay?

Alright. So you're gonna curl in. Keep your elbows about chest level. Tuck the chin, start around and articulate back. Alright? So and here, don't go too far at your back archers where you feel it in your back. Okay? And the slowly start to stack the vertebrae back up. Good.

Talk the channel around down. And then back up, lift. Good. Inhale. Linked it on back. Nice. XL. Lift it up. Stacking the vertebrae.

Looks good. So you feel a little bit of ab work here, right, as well as you as you go up and down. Good breathe. Inhale here. So lift it up. Let's do one more.

Looks good. Nice. And then exhale come back up. Good. We're gonna go to one yellow spring. Let's start light. K? And then, again, we'll progress. So I'm a go back to the short straps here. We're gonna do kind of like this y or straight with the arms here. Right? So right hand up, left hand down as I slowly come back and my switch sides.

Right? Left hand up, right hand up. So here, we're just gonna alternate it out. Right? So we're gonna lose a little bit of shoulder work, rear delt, Now if this is too light, go to blue. K? So that'll be your medium. Alright. Red will be the heaviest. K? Looks good.

Awesome job. Abs engaged. So I have a slight lean back with my upper body here. K? Good. Breathe in hell. Oh, starting to feel those shoulders cock. Yeah. Nice. There we go.

Mhmm. We got 2 more. There we go. Nice last one on each side here. So go one more.

Woo. K. And then let's go to biceps here, Carl. Alright? So here, we're gonna take our spring load up. Let's go I'm just gonna go to a red. We'll take the yellow off.

So that's gonna be probably about a medium here. Okay. You could always go to just the blue, which is a little bit step down from here. If you wanna hard and you wanna really polish up the guns, right, go red and yellow. Right? Whoo. Starting to fill it out a little bit. Nice.

Good work. Whoo. Get our strength work in. Before we go back to our next pyramid 3, 2. Last one. And relax. So whoo, feel those arms a little bit. Alright. Let's take it on up.

Back to our seat. K. We're going back up. This time, 20 seconds. Or let's do 25. Right? Hold that chair, right, inner thighs, line up, heels up, k, and maybe add the pulse. Right? Do you. Right? So it is kinda like that slow build and heat and that stamina, right, that isometric work.

This is a great cross training workout for whatever else you do. If you do yoga, if you do crossfit, anything else is gonna be amazing for that. Nice. Keep those heels up. Bree. 4th position. Here we go. Left foot forward.

Let's start that way. Right, for about take it on down hole. Right? True. 25 to 30 seconds now. Now we're gonna really start to feel the heat. So maybe 15, 18 seconds here, then we're gonna switch to yellow lag. Right? Hold down. Lower you go. More heat. Right?

Oh, 5432. Switched the feet. Right. Foot 4. Left foot back. Take it on down. Nice. Good breeze.

Shoulders back. Getting the lower you go, the more heat you're gonna feel on those legs. You can add the pulse if you like. Nice job. Breathe. Inhale. And exhale.

Yeah. 54. 3. We got second position. 1, open it up. Here we go. Now take it on down.

Heels down. As the option, heels up. K. Hold it here. Make sure all this is stacked. Right? Hip, shoulders, head. And here, you don't have to use the bar if you don't want. Right? You can add the pulse. Oh, starting to feel those inner thighs here. Right? So this one's about 40 seconds. Right? Good.

Yeah. There's a sweat. Right? There it comes. Nice. Good. Take your time. Well, right? If you need to take a break, take a break. Right? You know your body. You know your machine. Don't do any more than you can handle 10 seconds. I know.

We're almost there. Come on. Whoo. 7, 6, 5. Don't go into his push up. Hold. Whoo. Let's go 30 seconds here. Hold it out.

Right? Ocho is for single leg. Right? Maybe you wanna do 15 on each leg. Do you, right, building some strength. Nice work. Uh-huh. Or both feet down is the option. Looking great.

Breathe. Right? Always gonna use that breath. Right? Going to those side planks in 87, 6, 5, 4, 3, 2, right hand center. Open it up. K. And you can be up here or down low. We'll stay up here for this one. Good.

Alright. Hand on the hip. So I know oblique here in that lower half. Yeah. Good. So this one's about 15, 18 seconds. On each side, looks good. So now we'll get back to the upper body building some strength.

Nice. Mhmm. And then we'll switch it. Open it up. Nice. Getting stacked up here. Right? Looking good. Mhmm. Yeah. It was good. Well, may wanna lift the foot.

Don't gotta do that. Alright. Nice job. 876543 2 and 1. Come on. Back on the side. Woo. Shake it out. Alright.

Have us see here. I'm a sit back to my heels. Go back to some upper body work. I'm a go to one blue spring. So we're gonna right in the middle for weight.

K. Grab both your straps, and then go to the short strap here. K. And we'll start with chest flies. And we'll press it on out here. K. So to absolutely open it up. Right back here.

Don't go too far back that you engage their shoulders. Alright? So inhale as you extend, go exhale as you come on back. Nice. Looks good. Feels good. Again, I stretch opening up through the chest.

Abs are engaged here. Breathe. Good. Also, option here, you can always stay down here if you don't feel comfortable coming all the way up off the heels. K? So you don't have to do that if you don't feel feel a little bit nervous about coming up with there and you're not ready for that. K? Do you. Right? There's nothing wrong with taking it back a step. Right? Last two.

Good one. And we'll do a little chest thrust here. Push it out. Woo. Okay. If you wanna take the weight up, take it up. Uh-huh. So now so you feel where we we hit the upper body now and we hit those legs on those pyramids.

Nice work. Breathe. Wheeling that stamp of that strength. Awesome work. 3. 2. And one, sit on back. Place the straps back onto the hooks.

Now you're gonna take all the springs off here. K? Come back. Alright. So what I'm gonna do now is go up to your tippy toes nice and high.

Come straight down for a push up. Right, and down. Right? Good. So notice my heels are up. Right? So working body weighted movement now. Right? So I'm almost like this l shape with my hips. Right?

Nice. Looks good. Really working through that upper body, chest, arms, shoulders. Whoo. Again, you can always come heels flat if you like, right, and press and do the same thing. Right? It's been all kinda like a modified push up.

There you go. It's good. 2 more. And we're from, like, 10 to 12 reps is good here. Mhmm. And then you'll go ahead, step it on out, place all your springs on here, and then we'll go to tricep dips. Wanna get wild now. Okay? So I'm a face this way hands here.

Walk those feet. The feet out. Alright. Heat or feet up, and then slowly take it on down. Oh, little tricep work. Now with tricep dips, the key here is you don't have to go low. A lot of people go all the way down here and feel your shoulders. Don't do that. So here, come up, and there's still a little micro band elbows right back up. You'll still feel your triceps.

K? So, again, that's just more here. Nice work. Woo. Uh-huh. Get that little horseshoe in the back of the arms. Right? There you go. Got 3.

Nice. 2. 1 and let's shake it out a little bit. Whoo. Alright. Come on back up over here. Back to a little bit of bar movement. Now we're gonna start moving.

So we did 3 pyramids. This time, we're gonna come here some reverse lunges. Step back. Here, right, feel your hip and then bringing the up and step back. So now we get a little bit of movement with our bar exercises chin up, chest up. Good option to maybe lift the heel here in the front.

As you lunge back, stay here. Right? And whew. Feeling the glutes. So now we're hitting back to lower body. Right? So alternating body parts or regions of the body. Looks good. 2 more. One more, and then we'll switch legs. The foot forward, right foot back.

Get that nice hip stretch first. Pulling me up. Nice. Good. Take your time. See, nice and tall. You're arranging motion with your lunge is here. Right? Good.

Breeze. Uh-huh. That's it. So that hip, get an option for the heel up here. Boom. And then sit it on back. Nice work.

That's it. You got 3. Good. To so from here, we're good to chair. Step 4. So set it on down, pulse. So we've been here. Right? We're gonna add some more movement. Right? Get that heart rate up.

5. 4, 3, 2. So here's where we get wild. Hold it here. Twisting chair. Rotate my knees to the left.

Head stays forward. Right? Rotate knees to the right. So I'm on the balls. Of my feet as I rotate side to side. Right? Good. Twist and twist. Whoo. So I'm gauging my inner thighs.

Looks good. Yeah. Uh-huh. 2 more. Good. One more. And then come back to the center, open it up, second position, take it on down, right, pulse it out. Uh-huh. There's your inner thighs again.

Now let's get a little bit of movement. Take a down lift outside like, boom. Whoo. So getting that heart rate up. So, again, this workout building isomethically some strength, some cardio. Right?

There you go. 2 more. Good. One more. And switch sides. Here we go. Open up second position. Hand onto the bar here. Heels out babe.

Halsted out here. Right? Shoulders back. Looks good. Breathe. Excel, and then we'll add that kick right now. Kick. Whoo. Nice work.

There you go. Yep. 5. Good. 4. Nice. 3.

2. Last one. And relax it here. Let's go to a little tricep here. A little bonus plan for your heels up.

Back down. Take it on that. You can see that one coming. Did you? A little shock and awe technique. We call it that one. Woo. Push it on now. Again, triceps still have to be low.

You wanna splice it and those my heels are up. This should all run legged maybe. Right? You don't have to do this one, but why not? Right? And then you'll switch it. Right? Woo hoo. Come on. That's it. 4, 3, 2, 1. Woo. Stretch it on out.

Roll out those shoulders. K? Now let's get to one of my favorite parts, the stretch part. Right? So take off all your springs here. K? So we're gonna do our stretching within the well. Alright. So both feet down. So we're gonna really be mindful about this one.

We're gonna start inhaling our shoulders up to the ears, rolling them back down. In here, roll the shoulders up, and back down. Right? So what we do, there's traps, and stretching out through the shoulders. Good. One more. And then slowly taking your hands down to the carriage here, soften your knees, and then do a nice flat back stretch here.

Walk your hands out. So take a deep breath of your inhale, exhale, lengthen forward, feel the stretch through your lats, lower back here, mhmm, and then roll back up. Keep your hands up to the care. So it's like a cat back. And then flatten lengthen out.

So inhale, roll up bending knees, feel your mid, lower back, exhale, lengthen it out. Good. Bend knees roll it up. And it went inside out. So this time, you're gonna slowly come back in. Bend the knees for me.

Bring your right hand right in the center. Left hand, just a little bit of a twist. So I'm bringing my hand behind the head. Good. Maybe overhead to the good little latch stretch.

Good. And then roll tape down left hand and then twist your right hand behind the head. Good. Breathe. Excel. Maybe reach overhead. It got a little more lap shoulder.

Good. And then bring it back down. And then slowly roll up. That's not it. We're not done yet. Right foot over left. K.

So we'll figure 4 and then slowly take it down. So now you're gonna stretch to this back hamstring, hip now, lengthen out. So here I'm gonna bend my right knee, maybe lift the heel, here at the bottom on the front foot. So you feel the stretch behind his left hip down to hamstring. Good.

Feel that stretch good. And then roll it back up. You can keep the heel flat if you're feeling a little off balance too as well. Okay? So I'm gonna lift my right heel, stretch it out. Good. Drop the heel now. Rule it back up.

So now this time, when we think out a little bit, I'm a lift my right heel, bring your left hand in the center, right hand twist. Moving behind the head. A little more balance than the stretch. Good. And this hole. So part of that isometric hole with stretching. Right?

Breeze. Good. Alright. So, again, building some strength while we stretch, right, and some balance. And then slowly rotate back down. Rotate it back up. Good. Switch legs.

Nice work. Left foot forward. K. Reach it on down, lengthen forward, bending this left knee in the front, maybe lifting the heel here. Right? So feeling that back leg or hamstring hip in here, Excel. Good. Really get that structure to the back here. Again, maybe keeping the front foot down if you need it. Now rolling it back in, keeping the right hand in the center. Left hand's gonna twist.

K. Good. And just hold it right there. Right? Breathe. Woo. So really feeling that twist stretch. Good. You don't have to keep this left heel up. So you'll notice maybe that this for me, my left side's a little bit tighter here.

Submit that hold a little bit longer. Yeah. Woo. Take your time. Go slow. So really involves focus here and patience. Right? And then slowly rotate back down. Hold it here.

Lengthen it out, roll it up. Good. Bring feet back here. Now bring feet really wide. Hands come back now stretch kind of more of a full body. So my feet are legs are touching the edges here of the reformer and nice long body flat back stretch.

That feels good in your lats. Exhale it. So if you're having some shoulder issues, maybe go to pinky side of your hand. So notice my thumbs are up. Alright. So you feel a little bit deeper stretch to your lats here.

XL. Good. Bend and knees now. Now slowly peel. Peel. Peel. Roll it up.

Up. Up. Bring those shoulders down and back. Wala. You made it. You feel it. Thank you for joining me for stamina. Hope you Hopefully, you learned something really good in this class about building strength, building endurance through just asymmetric holds. So we noticed not a lot of movement, but just holding to build that strength. Alright?

Take care of yourself, and let's have a great day.