Full-Body Reformer

Hey there. Sarah is Shell here. We're gonna be doing another reformer workout starting on our backs, doing some bridging. I've got two red springs on. Let's get started. Shimmy on down, lie down on your back, heels on the foot bar, settle in a little bit, legs are hip width apart, take those arms down by your sides, and start with a deep breath.

I want you to inhale and expand your ribcage. And then on your exhale, pull everything in, start to peel your tailbone off, stretching, and lifting, squeezing those glutes. And then let's just simply roll down just that. You are on those two red springs that can be a little light for your hamstrings, so you'll definitely feel your hamstrings right away. If you want more support, you know, go ahead and throw on a yellow or a blue spring.

Let's do two more roll rolling up. Squeezing at the top. Good. Agail rib cage, middle back, low back. Good. Last one. Let's take it all the way up.

Good. Let's stay up. Take that carriage out and in. Let's go at a medium pace here. Just to start to fire up those hamstrings and glutes. Let's go for four.

For three. For two. Keeping the hips nice and high on one. Go halfway down. Let's do these little half up, half down, squeezing flat back bridges, pressing those heels into the bar.

To activate the back of the legs. Let's do four more. For four. For three. For two.

And then hold it up on one. Good. We're gonna drop the right hip down. And then squeeze and lift. Left tip down. Just isolating that one side.

Keep the abs pulled in. Drop down an inch and lift. Let's do four more here. For three, keeping that breath going. Long neck.

For two. And one good. Slowly. Roll yourself down. Let your knees come into your chest, hug it out. And then let's go right away into a single leg. I want you to start with your feet and knees all the way together.

I'm back with my heels though on the bar. Let's slowly roll ourselves up, and then you're gonna start with that left leg high. Let's take the hips all the way down to the carriage. You're gonna lift, single leg press straight up, take that leg down and up. Good. Hips go down and up. Keep the hips up as the leg draws out and up. Let's do two more here, and then we're gonna add a little element to it.

Good. Hamstring and glute on that right side is really firing up. I'm really using the backs of my arms into the carriage to support this movement. Good. Now let's add a little stretch out. I want you to stretch that carriage out. I'm not going all the way out.

I'm just going like a couple of inches. So as you draw the left leg down, take the carriage out. So there's like four steps here. Bring the character in, drop the hips, lift the hips, take it out, bring it in, and down. Let's do two more. Keeping the hips as even as you can.

And last one, take the hips down. We're gonna go straight up and give me a pulse for eight seven six five four three, lift a little bit higher for two. And one, lower all the way down. Whoo, shake out that hamstring. Okay. Left leg is on the bar or left heel's on the bar. Right leg is straight up.

Let's start with the single leg bridge. Legg is gonna go down. Up hips go down and up. I'm keeping the carriage in as much as possible here for these first four. Then we'll add that little carriage press out. Good.

Let's do one more. And then we'll add the carriage pressing out as you lower the leg, bring the carriage in with high hips, and then lower the hips to the carriage. Exhale, press up. Go out. In and down. So good. You're really firing up the back of that leg.

These single legs are so nice So it really isolates that one side. So you really feel the difference in one side over the other. Let's do two more. And last one, Bring the carriage in. Drop the hips. Let's go straight back up and give me a pulse for eight down an inch up an inch seven six five four three two and one. Whoo. Okay. Shake out those legs, maybe hug them in.

Let's rock ourselves up. We're gonna go to two or we're on two red springs. We're gonna take one off, and this is important. I'm gonna put the middle red spring on. And take those two side red springs off.

So you just want that one middle red spring because we are gonna take our foot to the floor for a nice stretch here. Lie back down. We're gonna place shimmy on down. Place your right foot in the big strap. Good. So once you get in there, legs are in tabletop, shimmy away from those shoulder blocks just a little bit so you have some space. Let's keep the left leg in tabletop extend that right leg straight up.

So engage those abs, keep the arms down by the sides, press the foot in the strap to lower the leg. And then it gives you that natural nice hamstring stretch on the way up. Good. I'm really trying to keep my hips nice and even here, lengthening that leg down and up using the hamstring to pull down, and then it gets the nice stretch on the way up. Let's do four more here. Good. Exhale as you pull down.

Inhale to return. Drawing the belly in, finding that neutral spine. And give me two more. Good. Last one, we're gonna pause at the bottom, flex both feet. Hands behind your head.

So those shoulder blocks are like puzzle pieces. If you need to adjust adjust, we're gonna bend the right knee in towards our chest or like into that tabletop. So it's stacked over the knee, bring the upper body towards, so opposite elbow to knee, and then lower down, switch the legs. Right knee bends in. Left elbow comes up.

And lower the head. We twist towards our strap leg, lengthen it out, driving the heels away from you. And then using those obliques to really get that chest across twisting towards your leg. Let's do four more here. Four.

For three, really nice. Don't let your right knee come all the way in and collapse on your chest. Really keep that stacked position and then take your upper body to your knee. Let's do two more because I lost count. Of course.

Last one. Perfect. Lower your head down arms down by your sides. We're going to extend the right leg up, keep that left leg floating over the bar, and then take a scissor here. Good. So your abs are in control of your legs. And anchoring the back of your hip bones into the carriage. Keeping the legs nice and long.

Good. Let's go for four. For three. For two. And one. Good. So that left leg is going back to tabletop. Here's where that important spring setting is.

Remember how we said middle red spring? That's so that left foot can go all the way to the floor. I'm gonna get a nice stretch in this quad and hip flexor, but I'm gonna let my right leg go back. The further you let your right leg go back, you're gonna get more of a stretch in the left leg. So you do you. Maybe your right leg is just dying here, and this is as much stretch as you can get. Keep it there.

You can also bend this right knee into your chest. And then really focus on stretching the top of that left leg. Good. And then maybe straighten the right leg. This is just a stretch for those hamstrings that we've just really worked in that bridge series. Let's do another little binge of the knee and straighten the leg pulling on that rope, if you can. Do one more here.

Good. And then we're gonna take that left foot back up to our bar Both legs are just gonna carry out to the side. I'm still holding on to this rope. I'm gonna pull on the strap, so pulling the foot towards the shoulder to get that nice inner thigh stretch. You're getting it on both sides. And then we're gonna turn it in and take the right leg across your body for your IT band.

See if you can really stretch behind the knee. Take it across. But don't lose it. So anchor those hips back, and then let the leg float across. So good. Bring it back to the center, give it one last little stretch, and then let's take your foot out of the strap. Other side. So right away, left foot is going in the big loop, find your hips nice and square, find a little tabletop.

Let's point our feet, and then extend the left leg straight up to the ceiling, keeping the right leg in tabletop Just go down and up, getting your bearings here, keeping that neutral spine. I'm really focusing on the hamstring of the left leg. Pulling down, and then floating it back up with control. Good. Let's go for four. For three.

This whole little series is just so nice. Feel so good on your body. Two. Good. And one. Good. Then both legs flex the feet shimmy on down away from those shoulder box, if you need to, hands behind your head to get ready.

Let's lengthen that right leg. We're gonna bring the right elbow to the left knee twisting towards the leg and then switch it out. We bring it up, lift, Flexing the feet so you can really drive those heels. So legs, both legs are nice and engaged. Lift the chest across, wrapping the rib cage twisting towards the leg.

And resisting letting that left knee collapse into your chest. Keep it lifted right over the hip. Bring the upper body there. Let's do three more here. For three. Keeping your breath going.

I exhale for two. Last one. Good. Take your arms down by your sides, point those feet, stretch the left leg long up to the ceiling, and we go for those scissors. Good. I want you to resist, like, whacking your legs.

Let's go to a little bit of a slower pace. You can really control the movement, thinking about your abs being in charge of your legs. Let's go for four more. Four. For three. For two. Really nice.

Last one. Good. Take that right leg all the way to the floor. Good. And then just find your stretch. So maybe you let the left leg go back a little bit more to get that stretch in the right quad area.

Let's bend the left leg and straighten that left leg. So you're getting this nice, big hamstring stretch and quad stretch on the right leg. If you don't feel a stretch in this leg, you can even, like, tuck your toes under and then get more of a stretch. So you're gonna find what feels good for you. Good. Then let's take the bottom leg up to the bar, take both legs out to the side, keep a hold of the rope, and then pull that foot towards your shoulder.

Breathe into it. Take a deep breath. And then slowly draw the leg across your body for your IT van, keeping the leg as straight as you can. So if you need to push out a little bit, because it's too intense, Find your edge. Good. And then bring it back to the center, and then take your foot out of the strap.

Perfect. We are going to roll ourselves up and grab your box. I'm gonna place the box on long ways, and we're gonna go into some abs, more abs, And we're gonna switch our spring to a blue spring taking your red off, and we're gonna sit on this box with your feet on your headrest. And let's go ahead and grab the straps I'm gonna use the smaller loops and just thread my leg all the way through so that loop is right above my knee ropes or the knots are underneath your knee. We're gonna do both sides. Locking ourselves in here. So once you get the straps above your knees, scoot all the way forward because we are gonna roll down onto your back.

You can grab the backs of your legs, or the side of the box, but you're slowly gonna roll yourself down. Lugs are going into tabletop. I'm then gonna adjust even more and kind of scoot down so more of my upper back is on the box. Hands behind your head to support your head. Legs and tabletop, we're gonna take the toes down towards the floor as our head goes back and then exhale draw the knees into the chest and lift the chest.

So you're floating out exhale. Almost tuck into like a tight little ball. When your legs go down, I want you to imprint your spine here because we are up on this box. So maybe your toes only go down a couple of inches, and you make it really small. So find your edge, go for that extension, opening up the elbows, and then exhale wrapping the rib cage to lift the upper body towards your thighs.

Let's do two more here. To again, if it's getting into your low back, make this movement a lot smaller. Just out an inch in an inch. Let's do one more. Hold the chest up extend the legs, float the legs, couple of inches, exhale, pull them up.

All the while, we're trying to keep our head and chest lifted the whole time, inhale as you float, exhale It doesn't have to be big. I'm just going a couple of inches and then really scooping out my low belly to draw those feet over my hips. Your legs can absolutely be bent. And you can just pull them in. Trying to keep your chest lifted. Let's do four more.

Four. For three. Keeping that chest lifted. Good. On this next one, you're gonna keep your legs straight and low draw the left knee into your chest. Right elbow meets it.

Take those legs out and switch. Good. If you need to do this, with your legs a little bit higher, you can. And then you can take it low as you draw that knee into your chest. That's an option.

Let's do four more. For four. These are so intense. I know. Let's do one more. And one. Good. Hug those knees into your chest. Good.

Take a little break. And then now's the hard part. We have to roll yourself up. Especially you can. We're gonna take the straps off of your legs.

And let's keep this box nice and long, but hang up the straps. We're gonna keep the box on, but we're gonna counter all the work that we just did. We're gonna flip around onto our belly and our chest. Let's stay on this blue spring as well. Swing your legs over the bar, so make sure they clear the bar, lower yourself down onto your belly and your chest.

Kind of move forward to your chest as half on half off. Grab those straps. I'm gonna hold above the knot, so a little bit higher up on the ropes, take those bad boys out to the side of your frame. I want you to engage your belly, engage your legs so they're slightly lifted above the foot bar. We're gonna take an inhale, take the arms by your hips, lift the head and chest into a full back extension here, and then exhale letting it go. I'm just stopping my arms just kind of underneath my shoulders, and then think pinkies high to the ceiling as you lift your head and chest, keeping the arms nice and straight.

So we're working the backs of the arms, those triceps, belly is very engaged. Inhail reach long, long, long. Little engagement in the legs, just so it clears the bar. And let's do four more here. Good.

Long neck, exhale to lower, inhaled to lift. So we're working the back. The whole posterior chain. One more and then I want you to just come into a flat back here, then the elbows, and kick it back. So try sub kickbacks.

Keep your elbows lifted so they're not swinging around. Your head is in line with your spine, so you don't have to be in a full extension here. Your back is engaged. We're just in this flat back. Let's go four.

XL. For three. For two. And then hold on one. Now lift a little bit higher reach those fingertips long, long, long, tee the arms out to the side, drop the arms down.

You can rest here for a second and then you're gonna go into that fullback extension again, arms by your hips, tee the arms out shoulder height, and then lower everything down. Good. Take that stretch, reach, reach, reach, lift, lift, lift, take it out to the side, and lower. One more. So good inhale reach. Take it out to the side. Exhale, let it go. Shall we reverse?

Let's take those arms out to the side, tee them out, lift your head and chest, squeeze your palms back by your hips and then let it go. Good. Inhale. Squeezing between the shoulder blades, squeeze, squeeze, squeeze, palms towards each other, and then let it go. Two more here, lift, reach, extend, and lower. Last one, Good and let it go. Hook up those straps. If you need a little break for your back, I like to just hold on to the frame and kind of round my spine here, shake it out for a bit because we are gonna stay on our belly.

And we're gonna walk ourselves up the frame to these risers here. We're gonna go for essentially a pull up, but we don't have gravity working against us. So it's kind of nice. Let's start with a single arm though. We're gonna work these arms out. Take the left arm out to the side.

You're gonna pull that elbow back towards the box. And then I'm not gonna fully straighten my arm. Keep a slight bend in the arm and then go go go. My belly's engaged. My legs are slightly engaged.

My back is engaged. This is like full body here, really working that arm, but I want you to focus on underneath the armpit. So drop that shoulder. Keep the shoulder down. And let's go for eight.

You can always, if this is too much for your low back, cross your ankles, and bend your knees. Good. Let's go for four. Keep that slight bend in the arm and go go go for three. For two. And one more. Switch right away.

Right arm out to this side. Take it back and then pull. I'm not elbows straight down, right? So try not to hike it out to the side. Keep it down squeezing towards your box for eight. We got it. Your back is working because your head is in line with your spine.

So there's no roundness in her upper back. Good. Let's go for four. For three, keeping those shoulders down. For two, and give me one more pull pull pull, grab your frame, and then slide on back, make sure your feet clear that bar in your home base. Okay.

Slide the legs to the floor, come up off your box. We're gonna go to box short ways. So I want you to put your box in front of your shoulder blocks. Snug. We're gonna stay on the blue spring, and I want you to just hands on your bar, step right up in front of your box.

Feed are flat, and I want you to just round your spine and kinda shake it out after all that back extension work that we just did. So keep your legs slightly bent. Shaking out your back. And then we're gonna come to hands on the bar, heels up against the box slightly, and we're gonna come into a plank. Slide the box back, drop the hips, and then I want you to stack your shoulders over your wrist, pull in your belly, head is in line with your spine.

Stay here and just bend the knees underneath the hips. Let's go for eight. We're on that blue spring, so it's nice and light. So your abs and arms are having to do the work to draw the carriage in and out. Let's go for four.

Inhale exhale. Good. Engage those lats to keep the shoulders out of your ears. For two more, Good. Last one, bring the carriage all the way in to the home base. I want you to shift your weight into your legs and you're gonna find a chair pose. This is a crazy balance.

If you need to do this with your feet flat, in front of the box you can. Now our hands are back to our bar. We're gonna shift our weight into our arms, slide the legs back, take a little micro bend, push up, s a micro bend mine small. Take the knees underneath your hips. Shift the weight into your legs.

All into your legs. Find this chair pose reaching the arms out. Take the arms to the bar. Shift your weight onto your arms. Slide the legs back.

Push up. Good. Bend the knees. Shift the booty back. Like you're going to sit on your box.

Good. And then hands on your bar. Let's do a couple more of those. Working the arms. The abs and the legs all in one go. Good. Let's do two more Push up, exhale as you push away from the floor.

Last one, let's pause in this chair pose. Find it here, go down an inch, up an inch. Work those legs. You've got it. Tailbone is shooting back. Arms are reaching forward.

You're pitching forward from your waist. And you're up on those heels or you're not. You can be flat footed. Just right in front of your box if you need to. For four, for three, for two on one hands go back to the bar, shift your legs back so you're in that plank, step your right foot onto your wooden platform.

Good. Take your hips down, find a nice hip flexor stretch. Lift your upper body a little bit. Chest this up. And then I want you to draw the carriage in, straighten both legs, kind of round your spine. And then take that lunge again. Open up the chest.

Drop the hips. Nice stretch. One more. Okay. We're gonna go into a little balancing here. I just have the ball of my foot on this wooden platform.

My heel is off. We're gonna shift so the majority of your weight should be on your front leg. I want you to bring your upper body up and find this lunge. You're gonna go straight down. Like an elevator, you're gonna go straight up, draw your legs towards each other, straightening both legs, and then slide back. So I'm keeping this left leg nice and straight and strong.

And just activating the right glute. If you feel nervous about balancing here, you can always just stay low and just maybe pump the back leg in and out and keep your hands on your bar. Good. So let's do a couple more of these little balancing lunges here. Squeezing inner thighs to draw the legs towards each other. Go straight down. Even though your heel has nothing under it, I want you to think of like pressing it down towards the floor to bring that carriage up.

Good. Keeping your hips square, let's do two more. You go to Good. One, let's go halfway down. Hands on your hips, I want you to pitch forward from your waist. Bring more weight onto your right leg. Pump the back leg in and out.

Again, if you need the bar, take your fingertips to the bar. Otherwise, find that balance. Keep it there for five. For four, you're really feeling this right glute. For three. For two.

And one, bring the carriage in hands down to the bar. We start all over step back, find your plank push up. Bend your knees. Shift all your weight. Wait till the carriage comes all the way back into its home base before you find that chair pose.

Good, hands on the bar, stretch it out, push up. Bringing it in, shift booty back, reaching the arms forward, and then take it again. Let's just do three more sets. You've got it. Working the whole body here, keeping the pace.

This medium pace, so you're flowing through it. Good. Last one. And let's stay in that chair post. Take that pulse again down an inch, up an inch, keeping the legs nice and bent for eight, seven, six belly button is fine.

Don't forget about those abs for five. So good. Four, three, two, and one, hands to your bar. Stretch those legs back and then step the left foot forward. Take your stretch, open up the chest, drop the hips. Good. Round the spine, straighten both legs, draw the carriage in a couple of inches, and then press it back. Go back to your stretch.

Good. Opening up the chest and then scoop and breathe. Let's do one more. So nice. Good. And then let's square those hips. Find the balance. So I want you to shift forward into your left leg. Bring your upper body up.

Find this balance. Draw your legs towards each other. Stand up tall. Good. You're gonna go straight down. Like that elevator straight down.

Straight up. Keeping those hips square. Exale as you draw up. And inhale back to your lunge. Good. Let's do four more.

A little firing up of the left glute for three. For two, and last one, let's hold a halfway point and then hands to your hips, pitch forward from your waist, bring your weight more onto your left leg. And the right leg is gonna be pumping in and out for eight. Seven belly button is fine. Squeeze in between those shoulder blades so your back is nice and straight.

Good. Let's go for four more burning out that left glute for three. For two. And one. So good. Bring the care gym hands down. Let's flatten our feet.

So Step those heels down and just do a forward fold for me one more time shaking out that head and then let's slowly step off of your reformer. Let's take our box off and finish with a nice little mermaid stretch. So I'm gonna stay on the blue spring. Take a seat. Let's take that right shin to the shoulder blocks.

Left leg is bent, sit up as tall as you can. Left hand on the bar. We're gonna take a stretch, a little side stretch, taking that carriage out, keep the left arm nice and straight, and then bring the carriage in, grab that front shoulder block, really pull on it, take yourself up and out of your hips and pull towards your legs. Go ahead. The upper body. Take the hand of the bar one more time.

We go over lengthen reach longer. Sit up tall, grab that shoulder block, take that stretch. This time, we're gonna go out and over. Stay there. Stack the palms. If you can drop the shoulders, so square the shoulders to the floor, and then I want you to widen your arms on your bar. Length in a little bit more flat back.

Drop your head for a second, and then plug in the belly lift the head first, keep the arms straight, slide the shoulder blades down your back, come into a little extension here, and then exhale as you let it go. Good. You're folding over that left leg. And then lifting heart forward, exhale, letting it go. Let's do one more. And then just bring your feet to the floor. We're gonna switch a roo.

So Now your left shin is up against those shoulder blocks, square off your hips, right hand on the bar. We go up and over, keeping your abs plugged in against your back. Bring the carriage in, grab that front shoulder block, take it up and over. Good. Let's do that again. Reaching long. Feel so nice.

After everything we just did. And take it over. Good. This time, we're gonna stay out, see if you can stack those palms, square the shoulders to the floor, and take that wide arms on the bar. Drop your head. Length in a little bit further.

Take your head up first, keep the arms straight, slide the shoulder blades down your back, lift, lift, lift drawing in the belly, and then exhale letting it go. Let's do two more like that lifting. Pressing the backs of the arms down. Last one. Good. Let's let it go one more time, and then bring the carriage in and your feet to the floor.

Thank you guys so much. That was so much fun.