Jump Start

Hello, my friends. This is Jason Williams with Pilates anytime, and welcome to jump start. So in this class, we incorporate Pilates, plymetrics, and bar using the jump board. So come on with me. Let's get started and let's move.

So I'm gonna start with some simple bar stretches right here right behind our jump board. So I'm gonna start simply standing here, parallel with their feet, inside, hands are good to the jump board here. It's just gonna act as our bar. Under a nice simple side body stretch. You're gonna inhale and then exhale.

Open it back up. Good. Inhale. Reach it out. And then exhale. Open it back up. So getting a nice side body stretch through that rib cage and hip. Breathing in, exhale.

2 more. Good. One more. And then we're gonna move our feet to that first position. So heels together toes pointed out. Same thing. And he'll take it over the top.

And then exhale, open it back up. Good. Reading in through your nose. Really pushing the hip out in the way to really feel that hip pointer inside body, exhale, open that back up. Last one, inhale. And then exhale, we'll do the other side.

Very good. So parallel the feet, right hand or outside hand reaches over top, breathing in through the nose, exhale, opening back up, breathing in. And back out. Good. Very important to stretch, warm up before we start this workout. So it's gonna be some intervals of jumping with some strength work at workouts in between or exercises. Breathing in through the nose. Last one, and it'll go to that first position.

Looks good. And then heels come together to his point out. And I really reached overhead stretch. Fill that side body, and then come back to center. We got 3 of those inhaling. And then exhaling. Nice. Last one.

Good stretch. I'm gonna return back to the other side. So this time, little IT band stretch. Left leg goes behind the front leg or your right leg. And now I'm gonna reach over top and stretch. So I'm bending my right knee here in the front.

That gives you a little bit more of that push out into that rib cage and hip. Good. Excel. Open it back up. Good. Inhale. And then exhale. Good. Reading into the nose. Out through the mouth.

Last one, and then we'll open it up a little bit wider and get to our hip and hamstrings. So my right foot or inside leg comes into the jump board here and then reach overhead stretch. So hamstring, hip opener, an exhale, bring it back. You can bring the inside hand in, or you could just kind of just come back to the center here and just go simple side to side. Good. So feel the hamstring stretch here in that inner part of that leg, and then back. Oh, and then nice, simple side to side. Nice.

Good. Now if this is too high for you, you could bring your foot down here to the lower half. Right? So you don't have to go that high and do that same stretch. Right? So if you're don't have that capability, bring your foot down, okay, and do the same thing. Side to side here while opening up the hamstrings and the hips here before we move. Last one. But and then we'll do the other side.

Well done. So right foot comes behind. Left foot forward reach overhead. Inhale. And then exhale. Open it up.

Inhale. Reach overhead. Push that hip out. Feel that top of that hip stretch there. Exhale. Good. Breathing in.

Let's do one more. K? Nice work. Feels good. Doesn't it? Ah, there we go. And then we'll step it out inside leg or left leg comes here, and then reach over top. Feel that hamstring and hip. Open it back up, maybe bring that top hand over, maybe not, and a nice simple side to side. Again, option to keep this leg up up here as we stretch and do our side to side stretch feeling that hamstring and hip on this inside leg. Again, always the option to bring the foot down and go here. Right? Good.

2 more. One more. And then we'll move it to our lunge stretch after this and exhale. And we'll move around to our lunge stretch here again. So here, we're gonna use one red, one yellow spring, So it should feel like a medium tension, as you press back.

So left knee down, right leg forward. Again, both hands here to the foot bar or jump board. Excuse me. And then you'll press back inhale. Feel a nice, yummy, hip flexor stretch, exhale. Come back in. Good. Inhale. I'll lengthen it back.

Stay nice and tall. Remember your posture. Good breathing. Good. Inhale. And exhale. Good. Let's do two more.

Good. Nice. One more. Wanna add a little something something to this. So what we're gonna do is you'll come back in, exhale. Bring your right hand behind the back. Now press back. So this kinda works on pulling back through this shoulder blade.

Here and your shoulder here focusing on your posture, exhale, come back in. Good inhale, lengthen it out. Exhale back in. Nice breathing in. So hands just to smaller back. K. If you're having shoulder issues, maybe just bring the hand down here to the side. Right, if you can't rotate your hand back behind. Right? Good.

Last one inhaled back. Good. And then exhale. Come on back around. Very good. Let's come around to the other side. Alright. Same spring load red and yellow.

Right knee down, left leg forward, inhale lengthen it on back. Nice stretch, exhale. Come on back into home. Good. Bring in through the nose. Out through the mouth.

Good. Inhaling. And exhaling. Nice. Got 2 more. And then we're gonna add that left hand or outside hand behind the back. Feel that nice structure, hip flexors, remembering your posture, staying nice and tall, pulling through the crown of head here. Good.

Left hand now comes behind the back or outside hand, lengthen it back. Focus on that shoulder retraction here on that left side. Nice work. Good. Breathing in as you lengthen. Good exhale as you come back in the home. Again, always the option to leave that arm down if your shoulders a little extra tight, or you'll have that capability to bring that hand behind the back. Right? Looks great.

Let's do one more because it feels so good. Nice. Breathing in. And then we'll move to some footwork lying on it on our reformer with our jump board. So I'm a go 3 reds. Again, so it's gonna have a lot more, heaviness to this one.

So as we get some footwork as if we're on the floor, right, and using body weight. So you have a seat, lie back, feet start parallel, about hit with the part, hands down to the side, press away. So you won't be rolling you wanna be right in the middle of the jump board here with your feet, not too high up here or not too low. So right here, about in the middle center, that's gonna give you better extension out this way. Right? Hands down to the side, bend the right knee through go up and over.

Up and over. Right? So work is strictly through the feet here. Right? So, again, 3 reps range should feel some some resistance here at the shoulder as well. So nice stretch through the straps. Again, if you want more weight, add a blue or add a yellow spring, so you could go 4 total springs if you want a little bit extra in this footwork stuff. Good. So you got 4, 3, 2, last one, and go to first position here.

So heels together, toes pointed up, tippy toes, take it up, and then bring it back down. So I'm just gonna simple up down the pli Down and up. And then one more. And then we're gonna take it all the way up. Keep those heels together. Take it down to our full play up and then back down.

So keep those heels elevated. Knees track out or 1st, second tow. Nice at all. So, again, this this mimicking is if we're on, we're standing up. Right? Looks good. Feel the hips open up. We got 5. Good. 4. Nice.

So good stretch. He'll stay elevated. Last one. Good. And then we'll go drop the heels down, bring your right foot up, left foot at the bottom. So you're not kind of that 4th position.

Tippy toes again. Now take it down. It looks like a little x here. So if you look down at your feet, almost, heel in there, and then press back up. So, again, he'll stay up. Good. Hands me down to the side. Good. Nice extension.

Good. So my right foot's on the top here. My left foot's on the bottom. Right? But inhale it up. Exhale it back down. Nice. Good. We got 3. Nice. 2. One more day. Wanna switch to feet directions. Right?

So left foot comes up. Right foot comes underneath. Same thing. Take it on down. Good. And, again, knees track out.

Shoulders, relax. Looks good. We got 5. Good. 4. Inhale it up. Exhale it down.

Nice 3. Good. 2 more. And then we'll go to second position with our feet here on a jump board. Walk those feet a little bit wider. Out still in the center. K? Tippy toes here.

Take it on down. Again, really not opening up through these hips here. Press it away. Good. Inhale up. Exhale it back down. Nice. Good.

So feeling this hip stretch. Feeling a little bit of calve ankle work here while keeping the heels elevated up. Now if you don't have that capability for the ankles, keep the heels down. All these. Right? You always have that option, right, to not go up to tip toes. Good. 4.

Nice. 3. Good. 2. 1. And relaxing on that.

Very good. K. So I'm a go to 2 Red Springs. Okay. And we'll go hands in the straps next. K? So just two reds. It's gonna feel medium to heavy, and then we'll start both hands in the short strap. Feet go to tabletop. Here. And then go press down to the sides here. K. And then slowly come back up.

And so we're just turning on the abs here now. Right? Get a little bit of engagement through the core, breathing in as you extend down, exhale as you come back in the home, Good. So knees at 90 feet ankles at 90 degrees. So from here, we'll go to coordination. And then you're gonna press down elbows.

Come here. Bend the elbows. So elbows are down here onto the carriage. Press kick. Come back. Exhale. Inhale. Extend.

Kick. Come back. Exhale. Good. So now I got a little bit of ab work, cool work, warm up. Looks good. Let's add the scissors next. Good. And you're gonna press 1, 2, and relax. Excellent. Good.

Always the option to keep the head up or down here. Okay. If your neck's a little tight, maybe you keep the head down like so there. Right? Last one will lift up. And then exhale it relaxing on down. Take a little break.

So now everyone's favorite, 100 dash right folks. So both hands here. K. So feedback at tabletop, option 1 to keep those knees at tabletop, lift the head. You'll pump the arms. When the start palms down, you'll breathe in. 2, 3, 4, 5, exhale.

2, 3, 4, 5 breathe in. 2, 3, 4, 5, exhale. 2, 3, 4, 5, option 2, to always have those legs extended out. 4, 5, exhale. 2, 3, 4, 5. Breathe them. 2, 3, 4, 5. Reliance. Next part is 100. That's 50. We're gonna go to the side. K? Table top, press come out to the side, breathe in 2, 3, 4, 5 breathe in 2, 3, 4, 5 exhale, 2, 3, 4. Feel those abs, starting to lay up.

Get your neck as tight. Bring it on down here. Right? Last one. In hand, 2, 3, 4, 5, exhale. 2, 3, 4, 5, and relax. Well done. Feeding the straps. Let's go.

Good. So now getting a little bit of footwork here with her feet, heels, first position. Draw the knees in towards the straps. And then press it back out. Good. So feel those hips open up. Feel the inner thighs. Hands down to the sides.

Good. Nice. So, again, notice we're in that 1st position with the feet. He'll stay imprinted here. As you press out. Looks good. Give me 2 more.

And then we'll go into Peter Pan, Herkes, or stag, single leg frog, whatever you like to call them. We'll start left leg out to the side. Then in the right knee, left leg comes out. And I'm pressing on out. Being the left, right leg comes out, then pressing on out. Good.

Awesome work. Feel those hips open up. Nice. Great warm up here. Feeling good. All stretched out. We're gonna move very efficiently. Once we get up, last 2.

Good. 1. So last one, the right leg out to this side. Mhmm. And it'll go to leg circles. Here we go. Take it on up and around. Good. And then lengthen it out.

Good. Inhale. Fill that nice back stretch, exhales. You press it out on the way. Looks good. Nice hip opener. You got 2 more, and then we reverse that in the opposite direction. Right?

Very good. Mhmm. Good. And then you'll lengthen it out and then open it back up. There you go. Opposite way. I feel a lot more inner thigh here. Right?

As you rotate out and around, looks good. Nice work. Inhale. Good. Excellent. There you go. Let's do 2 more. Good. One more.

Nice work. And then slowly bending knees. Take one strap off all the time. Bringing one foot to the jump board. Other foot slowly bending knees come down to home, and we'll get to a little stretch here, scissor kick. So just like in mat class, I'm extending out. My right leg comes up.

So here, head up the c curve. Sorry. I'm gonna come down, drop the left, and then switch extend down, press hamstring stretch. Inhale. And an exhale. Good. Same options to keep the head up or down if your neck's a little tight. Nice mat work exercise here also with a little bit.

So this should feel pretty light with the two reds. Right? Good. If you want more weight, take it up at maybe 3 res. Right? Here we go. Looks good. Nice. Last one with the left foot. And then when you press out, drop your head down here, lower the left leg, right leg up to the sky, Good. Hands flat.

Down to the side. Simple circles. Inhale. And exhale. Good. So I like doing the leg circles here on the reformer because it keeps your body square here. Right? You almost can't cheat especially with your foot on the jump board like, so 2 more. Good. One more.

And then reverse the circle out and away. Good. So especially after doing legs and the straps, this should feel really good. Nice. Last one. And then pull the knee into the chest, get a little stretch, and then we'll switch sides.

Go ahead. Left leg up, inhale circle out, exhale back in towards the midline. Looking good, breathing in through the nose, out through the mouth. Good. So, again, keeping your body nice and square. Shoulders are relaxed.

Looks good. We got 3. Good. Sue, nice hip opener. Last one in reverse. Opposite way out and around.

Looks good. Great extension through this opposite leg. Good. 2 more. One more and then pull that in the yinger a little stretch. Come on down. And let's adjust our springs. So let's go one red, one blue.

So we have a little extra hot it is gonna feel like lights and medium. You're gonna lie back. We'll start just 2 jumping exercises here as we lie back. So we're gonna press out. So come down, bend those knees, getting right in the center of the foot or the jump board here. You have that extension out. So this first round of jumps, get your footing. Right? Find out landing on the balls of your feet, nice and light.

Right? It's gonna get your heart rate up a little bit. Nice. Now if you want more weight, you can always go to reds. You can go 2 reds in blue. That'll probably be the heaviest you wanna go. Alright. And, again, this is just red and blue.

We got 3. Good. 2. Nice. Last one. And then we'll alternate it out. Alright? Jump, lift, jump. So, again, landing on the balls of your feet. If you wanna check-in and maybe look at your feet by lifting the head up to see where you are, feel free to do so.

But all of a sudden, maybe keeping the head down. Nice work. Here we go. Show time. Two more. Good. One more.

And relax it on down. Good. Coming up. Let's get into some upper body. I'm a go to 1 blue or 1 blue spring. It's gonna be a simple seater. K? So crossing the legs. Grab your straps here.

You're gonna go into that short strap here. Chest flies. K. So you're gonna press out for me. Lift up nice and tall to the spine. So slowly come back. Open up to the chest.

Now press it out and then back in. Right? So again, some initial stretches through the chest. Get a hand stay below the shoulders and not engage the traps. Right? Looks good. So blue is pretty about a medium to light spring load. Okay. Red will be your heaviest, yellow be the lightest.

So, again, do what your arms can handle on your shoulder as well. Wow. Right? The last one, and then we'll go to circles. Hold here palms down. Very simple circle here. Right? This is why I like to stay on the blue because for this transition, do these slow circles start feeling their shoulders start to light up a little bit here. Right? Good. Extend the fingers out. Right? Spirit fingers.

Looks good. And then reversed it the opposite way with the circle. Whoo. So if you don't cook, so really get that extension. Right? Nice. Here we go. We got 3. 2.

Uh-huh. Go to offering next or serve the platter. Press it out and then back in. Press it out up and away. And back in, keeping those elbows in. Looks good.

Nice work. We got 4. Good. 3. Nice. 2. And one. Relax it on back to home. Place the straps back on your hooks. And we'll go back to upper body jump series here.

So I'm gonna stay with the 2 or 1 blue. So there's one blue spring. First, let's first one start a little bit later so you get used to this one. Right? So you're gonna be middle to the edge of your carriage here, sit back first. So pressing back through the hips, left hand starts here, hand on the hip, and we're gonna press away, and then come back. Right? And then push. So now it's kinda like a little tricep, single arm press. So I like to start light here because also gauge where we are on the, jump board here and on the carriage. Right? So we're not slamming back, or we have the strength to push out and come back safely back. Alright? So safety first, right, when you're doing these.

Here we go. Good. Nice and easy. 2 more. Yeah. It's starting to feel that left arm. Good. One more. Uh-huh.

And then slowly come back. Let's do the other side. K? So rotate. K. Sit back first.

Press it out and then come back in and then push. Good. Nice. So you can also look. If you wanna look to see where your hand is landing, feel free to do so. Right? You don't have to keep your head forward here. If you're especially if you're not comfortable to doing this exercise quite yet. Alright. Good. Push it out. So if you're feeling that shoulder arm, a little bit at tricep, nice.

Good. 3. Uh-huh. 2. Last one, and then we'll come back to center. Good. So we'll go one red spring. Good.

So now we'll jump in here with two hands. So sit back first and then press Come back. Push. Come back. Good. Eyes are always forward here. Right? See where you're going.

Good. So red's gonna feel pretty good here. You'll feel the abs engaged. You'll have enough room to move the hands, which is what you want. Again, you wanna have control over these upper body plan metrics. Right? Here we go.

We got 5. Good. 4. Nice. 3. 2. And one more. And come on back in. Nice job. So I feel a little bit of core to upper body.

So go ahead add 3 reds here. Gonna get to some kneeling bar work. So my feet are going at the headrest here. So you're gonna pass your shoulders, your shoulder rest, hands and your hips. K?

Slowly sit back and then come back up. So here you're gonna feel quads. And then your glutes, right, to use the come back up to nice and tall here. Right? Stay stable. Good.

So you got 3. Good. 2. Nice. If you wanna tuck the toes, you can if you're feeling your feet aren't stable here or you're feeling a little cramped in the toes, tuck and release now. Right. So I'm staying back in my seat, kinda like a little chair position. Right? My butt is not touching my heels. Good. You have the hands out a little bit.

Woo. Starting to feel a little bit of abs, a little bit of quad, 5432, and one come on out. Whoo. So you felt those quads light up. Now let's go left and right with the hips. Okay? You're gonna sit back, hold, bump your hips to the left, bump your hips to the right, side to side. Right? So feel those quads, feel a little bit of glute work. Whoo. Yeah. Get same options with the feet or toes.

You can have them tucked or untapped. Do you do what feels good. We got 5. Good. 4.

Nice. 3. 2. Uh-huh. And one. Woo. Fuck those quads. K. Come on down. Let's get you back in your back. Next, I'm a take the spring to 2 red this time for our jumps.

So we're gonna add on 2 more exercises. So slowly lie back. Come on down. Start with those initial hops. K? And let's go. Whoo.

So again, there's 2 red springs. Alright. Looks good. So then here you count maybe 10, 12 jumps. Good. And this is what I mean by you where you could take the resistance up now and the extras and the workout as you get more and more warmed up into it.

Whoo. 2 more. And we'll go alternating right left. Nice work. Right foot, left foot. Right foot. Left foot.

Nice. Looks good. There you go. Good. Maybe check-in with the feet. If you wanna look up, there you go. Awesome, Mark. You got 4.

3. 2. Wanna add a split. Are you ready? Now kick out. Back in. Little jumping jack. Right? Whoo.

Uh-huh. Nice. So now you feel a little inner thighs. You jump. Land right in the middle balls of your feet. Always. Right? Land soft.

Alright. Get that heart rate up. We got 3. Good. 2. Nice. One more. Scissor kick. Here we go.

So we'll go a little crisscross. Little crisscross. Crisscross. Crisscross. Nice work. Whoo.

Uh-huh. Now it's quick feet. Quick feet. There you go. Woo. Walmart. And relax it on down.

Wow. Peace of cake. Right? Alright. So now we'll get to back to some upper body. So we're gonna go one red and one yellow spring, and we're gonna kneeling face in the back here. Okay? So maybe starting your heels to get comfortable. K? Simple rows. I'm doing a little crisscross applesauce.

So you can grab the short strap, or you're getting you can come down to the ropes here. Okay? So maybe start here and do your row. Right? So I'm just lifting off the heels a little bit, or you can sit all the way back. Right? If you don't feel comfortable, option number 3. This is a little more core. You come all the way up, right, and do our rows. Right? Maybe push those hips back. That gives you a little more stability to your body. Good.

Awesome. Yeah. So you're really working those back muscles. Feels good. Chin up, chest up. Keep your hands again below the shoulders.

K? So you're not engaged in the neck or traps. That's it. 2 more. Good. One more. Uh-huh. And relaxing on down. Okay.

It's good to triceps next. So here, I'm come I'm unravel the straps, bend the elbows, extend back. And then bend the elbows back in. Keep your elbows into the sides. Now if this is too heavy, go to one rack.

So that's really this is ready. Go to just one red spring. Come up. Same thing. And now get that extension back. Alright? So, again, go lighter than heavier on this one. K.

Woo hoo. Because you're gonna feel a little bit of quiet, a little bit of tricep. So that horse shoe in the back. Whoo. Put those arms. That's it. You got 3. Uh-huh.

2. Last one. And relaxing on that. Nice work. Back to those upper body pliers here. Right? So let's go to blue.

Right? So just one blue. Same thing, left hand in or inside hand, sit back, push it out. Whoo. So here, I'm just going in. You're gonna go up a little bit higher in the spring blue with the red.

Option to do so. Again, remember, safety first here. Land soft. Right? You don't wanna bang too hard. You wanna protect the arms and your shoulders. Looks good. Nice. Let's go three.

Awesome. Good. 2. Nice. Last one. Uh-huh. And let's spice it up. So this time, I'm gonna press out as you come back.

Let's twist. And then rotate. Whoo. And it's get wild. Yeah. Little bleak work. Come on back.

Nice. So, again, this is why I like staying on the blue gives you more options to play up here. Right? Let's go. Last two. Oh, good. One more.

Twist. Come on back. Now it's just turning around. Well done. I think you guys looking great. And start hitting it back.

Press it out. Okay? Good. Do you sit low. Right. Maybe look take a little peek where your hand is over here from time to time for us to down. Woo. Good. Still on that blue spring. Looks good.

Uh-huh. We got 5. Nice. 4. Good. 3. 2. Let's add that rotation. Remember, let's get a little spicy to come back.

Woo and press. Woo. And back. And press it out. Nice. Looks good. Mhmm.

Good twist. 3. Nice. 2. And one more. And back to center.

Woops. Go to that red spring. Nice work. Here we go. Sit back. Red spring. No blue. Right? So just one spring loop, and then we'll stay here and then push.

And push. Abs tight here. Right? Whoo. So get a little upper body, feeling the abs, little core work, shoulders. Nice job. We got 5.

There you go. 4. Mhmm. 3. I'm gonna do one final line jump, and you'll be good to go. Let's go to work. Woo. Come on back. 2 revs.

Let's do it. Nice. Got a nice little sweat going. Alright. Little perspiration. Alright. Long down.

Here we go. This is work. Simple Hops. 2 red springs. This is work. Abs tight. This will jump start your day. Right?

Get you ready. Get you invigorated. Let's go. Awesome. Whew. We got 5. 4, 3, 2, last one, single leg.

Alternate it out. Here we go. Alternate it out. Nice. Breathe. Enter the nose. Out to the mouth.

Woah. There it is. 3. 2. Alright. It's that that split. Take it out to side.

Nice. Whoo. Uh-huh. There you go. Don't stop. You're almost at the end.

The final countdown. One more. Uh-huh. Then scissors it out. Here we go. Over under. Over under.

There you go. Uh-huh. Looks great. He got 3, 2, 1, and relax it on down. Well done. Come on up. Let's stretch it out. Woah.

Okay. Come on around on the side. We'll do a simple figure 4 stretch. So I'm gonna start here, two hands to the jump board, right, foot over left, right, and then slowly set it on down. So here, you can cross the arms a little bit. Alright. Feel that right hip, glute stretch.

Take a deep breath. That's it. Maybe a little rock side to side. I really feel that right hip glute stretch. Looks good.

Nice. And then come on up. We'll switch it up. Left over right. Whoo. Set it on down. Good rest with a hip boot stretch.

Little rock side to side. Nice. Whoo. So hope you're feeling that heart rate, feeling your body. Whoo.

Alright. And then we'll come here, a little spine stretch. Drop the head down between the arms. It feels good in the back. Your lats soften the knees a little bit here. Feel your tailbone stretch back here.

Good. Take a deep breath. All smart breathing. And then out. There you go. 1 more. Excel.

Good. Then walk forward. Walk this feet wide. So kind of a little yoyogi squat, take it on down. So get into those hips a little bit. Right? And then take it back up.

A little stretch here, a little Batman, inhale, and then take it back down, yoyogi squat. Yeah. Feeling this hip stretch. Feels good. And then back up.

Little back, man. Good. You know, step back. Good. Bring this right foot across. K? And then simply forward fold hamstring stretch. Right? So I was feeling this right hamstring.

Take a deep breath in there. XL. Die for Good. Some nice l stretch here, allowing your body to cool down, letting the heart rate to come back down. Great work today. And then switch legs.

Well done. You deserve it. Nice. And then slowly oh, yeah. It feels hamstrings. Yeah. Take a deep breath.

Excellent. Again, you'd always use the bottom pedal here or foot bar. If you're feeling, you can't get your foot up here, you'll have that range of motion. Right? So you can always just come down to here. Same thing. Right? Alright. Do you. Good.

And then come on back up. Whoo. And as our jump start, hope you're feeling the jump, hope you're feeling the start. Thank you for joining me. Have a wonderful, wonderful day.