Jump Board Interval Flow

Hi Meredith. Hi. We're going to do an interval style jump work class today and get our heart rates up. Have a good time. Sound good? Okay. So I know you're comfortable with jumping. It's important that everybody be comfortable with jumping before they do this class. If for some reason you have a little bit of limited experience or you want to have a tutorial on jumping, make sure and watch the one we have on plots anytime. Uh, let's get started.

Hey. Okay. So I'm on two red springs and we have one of these nice, um, what are they called again? The maximus jump boards jump is maximus. So they're, they're a little bit wider and it allows a little more space for, for jumping and changing your foot. Work a little bit around, but um, if you have the smaller one, you'll just have to modify a little bit and not make your gym jumps as wide. So two red springs, I think I mentioned that. Let's go ahead and roll onto the reformer in lie back and I'm gonna have you start with your feet actually on top of the jump board. My head rest is flat and breathe in and out for a couple of moments here. Settle into your body. Feel your neutral pelvis. Feel your ribs getting heavy on the mat behind you.

Fill your Scapula, heavy, your arm bones heavy. And I've placed my feet on the bar so that I'm near my heels, but not totally on my heels. So I'm at the high part of my heel closer to my arch just so that I feel supported. Inhale through your nose and as you exhale, start the movement by flattening your back and tucking your pelvis, connecting with the abdominals, and then lower back to neutral. And again, exhale, flattening the back, drawing those abdominals active lifting the tail and return to neutral. And just one more like that. Using the breath to do the movement and returned to neutral and moving through the full pelvic curl. Flattening the back, lift the hips and peel all the way out.

Try to keep that carriage still pressing the pelvis high. Make sure your comfortable with your foot position and gently lower down one vertebra at a time. The headrest is flat, definitely flat. We're lifting our hips above our head and we want to make sure exhale to pl up that the head rest is flat. To keep the next safe and comfortable here and exhale to peel down one vertebra at a time articulating through your spine. We're just going to do a handful here, making sure we have mobility. Exhale to peel up. Feel the backs of the legs.

Watch that your knees are not splaying here and as you lower down, lengthen through the spine, keeping those arms heavy on the mat. And one last time please. Exhale to peel up inner thighs active. Press the pelvis, just a little higher. Pubic bone is higher than the hip bones. Take a breath there and lower down. Good. Go ahead and reach the hands to the ceiling.

Make sure your shoulder blades are still heavy on the floor of the mat rather, and the shoulders are kind of dropped into socket here. Float the legs to tabletop and then glue the legs together. Keeping those arms where they are. A small spine twist. We're going to inhale to the right with the legs. And as you exhale, pull back to neutral. See if we can keep those shoulder blades heavy on the mat. Inhale to rotate the other direction and exhale back to neutral.

And again, inhale to rotate. Really trying to use those abdominals, keeping the knees glued together and also the shoulder blades heavy. See if you can start to go just a little bit deeper in the movement without of course, rolling off of your reformer, which is a possibility here. Ah, and one last time like that to the left, use that full exhale. Back to neutral here. Bend your elbows and place your hands on your pens.

So you're going to hold the pegs back there and try to get the scapula heavy on the mat and the elbows wide. Same Spine. Twist to the right. Inhale this time. Go a little deeper, allowing the arms support to help out. A little exhale to pull back to neutral and inhale to twist and exhale. Back to neutral. Just one more time. So the purpose here for holding on is just to get a little deeper rotation. Warming up a little more solidly and last one and exhale back to neutral. Keeping the legs at tabletop.

Reach the hands to the ceiling for me. Exhale to lift the head and chest. Nice fold underneath the ribs. Let's move right into our single leg stretch. We're going to hold the right leg. Slide the other leg out. Now a little bit higher with the leg just because the jump board is there. Exhale to switch sides. Switch.

Wow. Start drawing the knee in just a little bit more. Still making sure your pelvis is neutral. Chest is open. Hands can bear down slightly on the leg. In order to help you lift or tap into the abdominals. Just a little more.

One more right and left for me. Take the legs to tabletop position. Hold here. Lift the chest just a little higher. Place your hands behind your head, holding the height of the curl. Tuck your pelvis [inaudible] to lower back down so the legs are not gonna pull toward you as you talk your pelvis again and lower back down. One last time. Tuck the pelvis neutral pelvis. Go into your crisscross, twisting toward your right leg. Exhale to twist and switch.

So again, with the jump board here, you're going to have to just aim your leg up a little higher than normal. That's okay. Watch that. Your knees don't start splaying outward here. I'd like them to almost pass by one another. Rush by the elbow, stay wide and the pelvis stays neutral one last time, right? And then we're going to hold the right side here.

Bring one hand to the thigh here and lift up just a little more than rotate. Just a little more. Place that hand behind your head. Hold it. Switch sides. Take the one hand to the thigh, lift a little more, rotate just a little more. Place the hand behind the head.

Hold it. [inaudible]. Return to neutral. Draw the legs in. And let's take a little hug. So we're going to move right into the legs here. You know, place your feet for me on the, on the jump board and stretch your legs to straight. So at this point you might actually want to lift your head rest up. I highly actually recommend it probably to just a comfortable place for you so that you can a time and again, look at your feet.

Just make sure that they're in a nice, nice alignment here. But also it'll help you keep the rib cage down and connect better with the abdominals. So here your feet should be underneath your hips. I'd like you simply to bend your knees and sense how deep of a bend you can make without your heels lifting and stretch your legs to straight. So we're going to do that a few more times. Inhale and exhale to press out. Staying connected to the abdominals here the whole time.

The rib cage is heavy and the pelvis stays neutral. [inaudible] just one more time like that for me. And then the legs stay straight. Lift the heels up, pressing high up onto the toes. I actually want you to go to the tip toes if you can lower all the way down in order to jump while you need foot strength as well. Toe, foot, ankle, everything and lower down. So I'm not going beyond my toes. And the spring is light enough where I'm just pushing a little bit with my feet strengthening here. And one last time and lower down.

So bend the knee ever so slightly here. Or I should say bend your knee to the place where you have your heels. Well connected. And let's start with a soft jump. Exhale to press out. So here what I want to do is create a nice flow, a nice rhythm with your jumping. It's important to me that you keep your neutral spine.

Each time you land, you want those heels to be down. Stick the landing, make sure you're straightening the legs all the way and keeping the knees aligned over the toes. Go ahead and do one more right leg only. So the left leg comes to tabletop and we're going to jump here a little bit. [inaudible] keep him small and one last time and we'll switch here. Make sure again, landing softly, staying connected to the abdominals. Last two.

And we move into switches. So right and left switch. Hence switch. So here, this is actually my favorite place to jump. I like being able to switch my legs here and I like being able to get this sensation of running. Here's since we're still warming up our bodies, I don't want a lot of power nor do I want to go too quickly. I want you to just focus on really straightening your leg each time and rolling through the foot, toe ball heel, using the breath and you may choose to change it at times. I'm going to give you a suggested breath, exhaling to push out, but as we begin to speed up, which we will do, feel free to breathe.

Maybe an inhale for a full job followed by an exhale for a full jump. Just breathe. And here we'll go a couple more each side and one more time. Both feet are going to come down and we softly land dry your heels together and press your legs to straight. So we're going to turn out position. I liked doing turnout jumps, but I want to make sure we've really activated the hips before we do so bend the knees slightly and exhale to straighten. Once again, you're only going to bend as far as you can keep your heels well waited a couple more like that. This spring is quite light for this little movement, but when we add the jumping to it, the spring will suddenly feel heavy. I've already got my heart rate up a little good one last time. And then let's just entertain a small jump here.

Exhale to press that. Now I'd like your heels to touch each time you land. I don't need them to stay touching as you press out yet. I just want you to make sure you are rolling through your foot, not overturning out and landing softly through the knees for two and last one land. Good. We're going to go ahead and come in, roll to one side and adjust our spring tension. So we need to change our springs. So we're on one red spring for me.

And then let's go ahead and lie back down and we'll do a little bit of arm work here. Our man ab work health say. So. Go ahead and hold the straps in your hands and press out so that your hands are just above your shoulders. Float your legs to tabletop position for me. As you exhale, just press your arms down by your side. So a red springs going to feel a little light here in hell to come up just over the shoulders. And again, exhale to press down. Okay, we're going to progress this move momentarily.

Just kind of want to feel those arms moving through space a little bit. And one more time. Press down. Now we add a flection of the trunk, so exhale to lift the head and chest as the arms come down and gently lower down with control. Feel that you are lifting with the abs rather than with the arms here. Again, exhale to lift and two more like that. Please adding on this next time. So we exhale to lift and hold.

Stay lifted here. Straighten the legs on the inhale and as you exhale, draw those legs in and flex a little more. Do that again. Inhale and exhale to draw. And again, inhale out and exhale to draw in. And one last time holding the chest lifted. Bend the elbows. Inhale, exhale to straighten. So we want to make sure we stay lifted through the chest, minimizing the tension in the neck, opening through the chest and staying engaged in the back muscles. One last time after this one, straight arms, lower your head and shoulders. Exhale to lift the head, head and chest again.

Here we're going to go ahead and lift both arms up for me, right arm, right leg. So right leg straightens as the right arm goes down and gently lift up. Switch sides. And again, switch sides. [inaudible] one more time, right and left and gently lower your head and shoulders. Place your straps away and let's go ahead and roll up quite quickly.

Add a red spring for round two of jumping. So I'm once again on to red springs. So now that we're warm and ready to go, we get to get a little bit more powerful with the jumps. So here, starting with your legs straight, reassess your neutral pelvis, your neutral spine. Gently Ben. And we exhale to press a little bigger. Make sure as your jumps get bigger, you're still landing justice soft so it shouldn't feel as though there are any more stressful on your joints. Sticking the heels each and every time and certainly turning out a little bit of music and enjoying some rhythm might be a good idea here.

[inaudible] moving into the right leg. [inaudible] and now moving to left switch. So here once again, make sure you're straightening your leg each at every time and [inaudible] cushioning that landing [inaudible] and go back to both legs. Moving to turnout. So here keeping the rotation from your hips and landing with those heels each and every time. [inaudible] having a hard time getting my heels down.

Let's slow it down just a little for me and we're going to go to switches. So first rotate to parallel and then we switch and switch and switched out. I want to play with the switch here and actually take the leg all the way up each time, all the way up to straight so it goes through a bent position to a straight position. Once again, you start adding this leg movement and you have to be very sure that your pelvis is staying quite still. Huh? Find the breath softness through your face. Heaviness through the back of your body. Four and three and two last one, each side. Softly come on into rests.

Ah, let's go ahead and roll to the side. [inaudible] oh, we actually probably could have left that spring, but since we're up, let's use a red and a blue and do a little bit of hip work. So red and a blue. Let's roll back down. [inaudible] feet are going to go in the strap, so press your legs out to straight. Put One foot in, followed by the other and press your legs out to straight for me here.

So once again we want, so you could have your head rest up or down. I managed to put mine down at some point. I'll put it back up, opening through the chest here. Heavy backs of the body. Let's do a couple of frogs just to kind of loosen up in this position. Exhale to press out and inhale to Ben. Now I like to keep the feet here. Not totally flex, not totally pointed. Now on any given day I may change my mind, but today I want my feet to be slightly more relaxed.

Mine happened to be quivering a little bit from that jump work. So it feels good to focus less on them and more on my uh, my, so just one more here and then I want a few openings. You're going to take your legs out to the side. Exhale, draw those legs back together again. Inhale to open and exhale to draw back together. Now I'd like you to feel that you're staying on the same horizon.

So as you draw those legs back together, can you really hone in on the inner thighs, the adductors, slurping those hips into socket a little bit and making sure you're also supporting from the back of the hip. What I mean by that is that the external rotators are working good. One more time here. And then we put the two together with changes. So I'm going to bend my right leg and take my left leg out to the side and then bring those legs together. Switching directions, bend my left leg, open my right and pull back together. Now I'm going to put more emphasis on what my straight leg is doing. Oh, each and every time my pelvis stays stable, I'm using an inhale to bend an open an exhale to pull those legs back together.

It's kind of a push and a pull. So that's a difficult one to cue cause each leg is doing something different. [inaudible] and we'll do one more time here. Bring the feet back together, rotate to parallel alignment and lift those legs up only as high as you can. Keep your pelvis nice and neutral and exhale to press down. Not all the way down with the legs, but let's say like, you know, halfway down, a little more than halfway. Gently lift up.

If I were to give a degrees, it's probably like 30 degrees. I want you to go down [inaudible] well I have a nice cue there. I'm going to wear my big toes. Meet the top of my jump board. [inaudible] it's a nice place and we'll just do two more like that. [inaudible] good and one more like that.

[inaudible] good. Now we're going to lift up here. Open. I externally rotate first, take the legs wide. I'm going to ask you to hold your ropes for a moment and enjoy that stretch for the inner thighs. [inaudible] you don't need to hold the ropes. I like to hold the ropes though because it takes a little bit of the spring tension away from my legs, so I can enjoy the openness. If you'd like to let the spring do the work for you, that's okay.

If you'd like the spring to pull you up a little bit, that's okay. Here, I want you to actually gently pull a little bit away on the ropes and then bring those legs back up. And here we're going to take the legs down to about a 60 degree angle with the body and head rest needs to be flat. We're going to move into our short spine massage here. So here, keeping the arms heavy on the mat behind you. Let's fold. At the hips, taking your body. Uh, I should say your legs, overhead and carriage all the way to the stop or settle there for just a moment. Keep the knees straight, activate the abdominals, and then gently roll on up. One Vertebra at a time. We want to keep that carriage nice and still.

And then here, staying connected to the ABS. Bend the knees, lowering down one vertebra at a time. Try to keep the leg shape basically still and bring it toward you. Find that place where something has to move and make sure you're moving from your spine. Supporting with your abdominals. Press the legs to straight. Exhale, fold at the hips. Moving a little bit quicker just through this first part, but not a lot.

I exhale to roll up using those abdominals. Bend those knees here. Okay. Exhale to roll down. Pressing him to the arms a little bit, keeping an openness through your chest. Draw those legs through, staying connected to the ABS and the legs. Pressing out. Exhale, folding at the hips. Make sure that once you touch the stop or you access the abdominals to roll out, bend the knees with the inhale.

[inaudible] exhale to roll down, drawing in with the abdominals. Bring those legs through and press out. And let's go ahead and take our feet out of the straps. [inaudible] and here we can do another round of jumping with this slightly lighter spring. So I'm still on a red and a blue at this point. So we're going to press the legs out to straight. Once again, before we jump, I want you to pay attention to this idea of shifting side to side, either from the hips or from the pelvis.

When from the hips we're rotating the thigh in the socket. When from the pelvis we're actually rotating the spine. So here I just would like you to bend your knees a little bit. Swivel your knees and toes to the right, straighten your legs, swivel your knees and toes back to neutral. So I'm on my heels when I do that right, bend the knees, I'm on my heels, I swiveled to the left with my knees and toes.

My pelvis stays still and I straighten, I swiveled to neutral. Okay. I'm going to bend. Swivel to the right to straighten. Swiveled to neutral and Ben, one last time. Swivel to the left to straighten. Swiveled to neutral. So let's do a couple jumps here in neutral.

So just pressing out in, in, get used to the spring tension being a little bit lighter. Every now and again I like to look up at my legs and just make sure that I am in fact staying in, um, nice alignment here that my toes don't start flaring out. So here we're going to play with this idea of swiveling at the hips. So here, turn to the right, turn to neutral. Turn to the left. Turn to neutral. Yeah, turn to the right.

Turn to neutral. Turn to the left and neutral. Good. So as you continue this pattern, it's okay. Hopefully we can stay on rhythm here, but if we find ourselves having to gather, gather ourselves together again a little later, that's okay too. I just want you to get the feeling here of moving at the hip joints. Woo. As you jump all the while staying connected to the abdominals.

No breath. Nice. One more time, right? And one more time left and gently pause for a moment. Legs are going to be straight. So now I want you to play with the pelvis movement here, which is actually the spine moving. So the right hip is going to go at first, we have to swivel to the left. Listen, bear with me here with the knees and the toes.

And then the right hip is going to lift a little bit. So I'm now in rotation. Okay, come back to neutral. So you're going to at your feet are in neutral as well. You're going to swivel your knees and toes to the right. And now when you lift your pelvis, your hips are now in neutral alignment because you're rotating from the spine.

We're return to neutral pelvis and feet. So one more time, go toes to the left, pelvis lifts slightly, that's the right side that lives. And then everything just sort of comes back center. And then we're going to go toes to the right, help us lifts, excuse me. And then everything comes back to neutral. Okay, so now we're going to try that movement when we jump. So press out in a few times. Jumping neutral alignment. Okay, let's revisit the idea of swiveling at the hips without moving the pelvis. So we're going to go right and left. It's like a little mogul. Jump here, right, right and left. You just cut switch sides each time.

I'm not stopping center here. And then see if you can add a little pelvis lift, lift. And when I say pelvis lift, it's actually a rotation. One side of the hip or one side of the pelvis is lifting. Okay? It's kind of hard to do that right and left there.

You have to really hone in on the abdominals people. Whoa. And one more time each side and pause center and we're gonna go into something else. Go ahead and roll to one side and get off of your reformer for a moment. Hmm. Nice and sweaty.

So one blue string. And we're going to move into starting with the reverse knee stretch here. So your knees are going to be on the reformer, up against the shoulder rest. And then the hands on the frame and like to have my hands just ever so slightly in front of my shoulders. Not much here. First, draw the scapula kind of back on the body where they belong and then round through that low back, allowing the eyes to follow or the head to follow and then draw those knees in. And when you did that, hopefully your shoulders came a little in front of your hands.

Now keeping that roundness through the low back. We're going to just slide back a little bit using the legs and slide in. Exhale, inhale back and exhale. And now make sure you're focusing on staying grounded through your back the entire time. So here we're keeping the spine stable while moving the hip joint.

Yes. And one last time here. Gently pause. So bring the carriage to rest for a moment. Walk your hands forward just a bit more. I would say four inches or so. So my hands are significantly in front of my shoulders.

Also walk your knees back a little bit. So I'm now going to lean the thighs, my thighs into the shoulder rest. Make sure your shoulders are plugged into socket and see if you can find a nice neutral spine there so that the head is not hanging low and the abdominals are supporting here. We're going to open the chest and pull forward using the arms, keeping the legs still and inhale to go back and exhale to pull forward. And in Halbach again, you want your elbows to be straight but not locked here. Make sure you are keeping a good pressure through the first finger in the thumb. And one last time. Pull forward and hold so you're in that forward position.

Your abdominals are active here. I want you to open your chest, lift your sternum, and extend your upper spine a little bit. Return to neutral. Do that again. Open your chest, lift your sternum and extend the upper spine. So I'm looking forward. The return to neutral one last time. Open the chest, extend we return to neutral and gently come to rest here. Got a bouncy reform around that blue spring and we're gonna return to jumping. Lucky us to red springs this time and we're going to play a little bit more with that, that mogul jumping.

Go ahead and lie back on your back again. So let's first go through our pattern that we've been going through here. So press out to straight with two legs. In neutral alignment, we begin to jump [inaudible]. So I like the two red springs for jumping much more than I liked the lighter spring. I like to feel the solid support, if you will, of that spring tension to push against.

And I also like there to be a leg focus in my jumping. However, it's always okay to go to a lighter spring. We're going to switch to the right leg, 10 [inaudible] last one here, and then we switch. Here we go, switch [inaudible] and we go into prince's or switches here, a little running action switch and switch. Make sure you're straightening your leg completely so that you can land toe ball, heel, bend the knee. Now, here's where I'd like to start to play with this idea of rotation, but using a single leg. I know that's a lot to bite off in to. Let's try to keep the rhythm here and start to just jump right and left my right leg, my left leg, and I'm going to start rotating to the direction of the leg I'm landing on. So I'm rotating from the pelvis.

The other leg just kind of comes along for the ride. The knees stay close. [inaudible] nice breath here. Have to be connected to the abdominals. My friends, you have to be. Boy, are those legs working as well? And we'll do one more right and left here and then find neutral jumping. And here I want to play a little more with rotation. So we're going to turn out to land, turn into land.

I'm taking my legs now as wide as I can on my jump board. I'm turning out, turning back to neutral. When I say turn in, I don't really want you to go to internal rotation here today. Maybe never. We'll see. See if you can feel that movement, that swivel at the hip joint, staying well connected to the abs, staying heavy in the back of the body. And here we go. Three, two, one last time. We're going to kick the legs together and continue to jump right side, only four, five big four three, two and we switch sides. Five big jumps, one, two, three and gently come to rest Ho.

Hopefully your heart rate is up a little bit too. Let's come on up to standing a sitting position first. Let's move the springs two, one red spring and do a little bit more traditional arm work here. So we'll have a seat with the legs through the shoulder rest on the headrest. So I have enough space here for say your whole hand, maybe a little more.

We will do a little bit of rolling back, but we won't maximize it to make sure the jump board doesn't get in the way. If you can fit your legs between your two shoulder rest, that's ideal. If you have to cross one, that's okay. You're now going to hold those straps for me and take them outside of the reformer here. So drawing into the abdominals first, open through the chest and let's do some chest expansion. Exhale and forward and again, so make sure that you are in fact high on the sits bones, active in the inner thighs and using both arms equally.

And here's former, so a nice little paste here. I'm trying to keep the heart rate up by working just a little faster. By all means. If you'd like to keep the movement slower here, do fewer reps. That's good. Last one, take the arms straight out in front of you. The elbows are straight. We're going to use the right arm as we exhale, we're bending the elbow, it goes wide and we rotate and we unwind. Left arm, you're going to bend the elbow and you're going to rotate.

And then switching sides. Exhale, Turo and and why? And again, ha. Okay, beautiful. Again, you're keeping your inner thighs actively holding your legs together. You're sitting high on your sits bones and you want to feel that you're initiating this movement each time with the rotation rather than with the arm, the arms, the bonus. One more time, right, left please. And one more time left. Good. The arms are straight out in front of you. Palms facing upward.

Open through the chest. Bend the elbows first. Now round back through the low back. Finding a deep abdominal curl. Stay Open. And let's straighten the elbows to bend. We'll just do 10 here. Exhale one each time. See if you can dig deeper into the abdominals. Keeping those shoulders back where they belong. I guess I might've lost count maybe three more. Thank you. Oh good.

That's great. And uh, one more time. People were going to bend the elbows. We're going to straighten them all the way and then just roll up softly through the spine. One at a time. Good. Go ahead and place your straps down and let's swivel around to the other side. Tell you what, I need my towel for a moment. Okay.

So here we're going to sit with the legs straight and finish off here. Nice arm series so the legs are straight. You want to sit up against the shoulder rest to make sure you're not leaning against them. So sit up and then pull yourself away and support more with the abdominals. Let's take the arms straight out in front of you and then drop the scapula back where they belong. Staying connected to the ABS.

We're going to open here out to the side and exhale to pull back in. I want you to try to keep your arms closer to straight and specifically when you go to that open position, see if you can reach outward for a little extra stretch. You want to keep the Scapula, why? And on the back of the body in this open position. [inaudible] and we'll do just a couple more here. Sitting up nice and tall.

Oh, caught myself leaning back a little bit. Yeah. And one last time here. The elbows are going to go out in front and stay for a moment. We bend, we take the hands while the fingers right about where your temples are. And then I want you to sit up even straighter here, a more up than forward and then [inaudible] [inaudible] [inaudible] and we'll do two more here.

[inaudible] and last one and we can take a rest there. Gently take your arms down, put your straps away. We have one more round of jumping in US people. Yes, we do two red springs. That's the way I like it. You can certainly go lighter if that's what your legs need. We're going to lie on our backs here. Head rest can be up if you prefer it.

I actually do for jumping. Okay. Okay. Pressing those legs to straight here first. Settle into your body and exhale with neutral legs out. [inaudible] again, make sure that you are well connected to the abs the whole time and don't forget about the back of the body. Want those arms heavy, those scapula heavy [inaudible] and let's go ahead and go into turned out position here.

Keeping the legs close first, trying to make sure that you are in fact pressing equally through both feet. Straighten your legs entirely each and every time. Last two here and then start to open this up a little bit. So still in turnout, find that open jump position. Ah, Nice. That feels good. See if you can tap into the hips a little bit more. Yes, your legs are pushing you out in in, but can you feel the support coming from those hips?

[inaudible] and here holding the wide position. We rotate to neutral and turnout and neutral and turn out feeling the swivel at the hip joints. Oh, you don't really want me to start singing. I'm sure you don't. Ha Nah, Daddy, Daddy, Da. Oh, I'm too serious today. It seems too serious for myself. Good. One more time.

Find neutral and start to close the gaps so your legs come close together. Good. I'm right underneath my hips and I'm going to go to my left leg. Here we go. 10 I did that on purpose nine and eight and seven [inaudible] and we switch [inaudible] and prances or switches. Here we go. See how big you can make this. This is our last opportunity to really get that heart rate up with jumping in this class. That is have fun with it. Nice. So you can do this standard little running if you will, or if you'd like to add a little bit to it.

I like to do the switch with straight leg to straight leg straight back. So there's this little scissor right there. [inaudible] and here we go. We are going to count down for, and three Oh two had one last time. Take a soft jump. Ah, we're not quite done here. We're done. Jumping. Press your legs to stretch. Press high onto the toes, bend your knees, let your heels lift.

Go into a nice foot stretch. So I'm forcing my arch. I can hopefully come all the way to the stopper and then try to put your heels down as much as you can. You're going to have to push the carriage out to finish, pushing the heels down and straighten your legs. Press high up onto the toes. Go ahead and come in, let winning going into a nice four starts. We're trying to get a little stretch, still have to work for it. And then you're going to try to put your heels down without moving.

And then that last bit, you're probably gonna have to move a little bit to get the heels down and press a good one last time like that. And then we'll reverse it. So lifting, lifting, lifting as you come in. Oh, it's nice. Lower the heels. And then we'll reverse that. If we called it a circle, we're going to reverse the circle. So then the knees for us, go as far as you can without lifting your heels. I'm going to allow the heels to lift, but try to keep them down.

Find the stopper, lift the heels up as high as you can. Push out there, feel your foot shift back to a neutral position. I don't know, whatever. Lower your heel, bend your knees here. What I mean here is you can shift out of the forced art. So we're coming up into the forest, starts to come all the way down. You're staying in that four stars for a moment and as you press out, you find a more, a less of a forced start. So your high plant, our flection position, lower your heels. We'll do that just one more time.

I think I can just stop talking there. You know what to do because the spring load is light here. Just feels nice to kind of move through the feet and ankles. They're lower your heels and gently come on in and let's swivel to our sides and get up for a moment. I'd like to do just one more thing here for a little bit of rotation and a little more back extension. So we're gonna have, um, one red spring and we're going to play with, um, kind of a mermaid. So I'm going to sit on my right side, um, if you will. On my right, my right leg is my leg out in front of me.

It's my right hand is going to go on this, on the, um, jump board. But what I'd like is for your foot, your right foot to be up against the shoulder rest and your left knee to be up against the other shoulder us. Okay. So a little bit different. So my foot's at my, at my left leg is actually my foot kind of hanging off the back here. Okay. It's a little weird when you get started, but once you get into it, it feels nice. So then I'm going to put my hand, I, I know it's a little awkward getting into it, but once you get to the position it does feel quite nice. And I'm going to press out with my right arm here. Okay.

Now I want you to really drive that left foot, left leg into the shoulder rest and try to feel the glute working okay with that. The abdominal is working as well, so the, the obliques working. So here now as I reach out to a nice layout position, I've got both my foot and my knee pushing into the shoulder rest. Both hands are going to come around onto that. Um, jump board here. I do prefer this on a bar. This is the first time I'm doing this on the jump board if I'm honest, but I, I'm starting to like it more and more already here.

I want you to keep looking at the spring and just what I'm looking for is going for the stretch here, staying connected to the ABS. Now can you push that left knee just a little bit more into the shoulder rest and feel that glute working? Push it back, kind of. Yeah. Inhale to open and exhale. Sit only up as high as you can. This part's just a little funky actually. You know, you could drop that head back a little bit. Takes the shoulder a little bit out of alignment. I don't know if I like that.

Inhale to reach away. Okay. Exhale to rotate around. And this is the part I'm looking for right here. Really push that back me. Yeah, into the shoulder. Rest and back.

Finding that Nice glute connection to rotate just a little bit more. And then we'll go ahead and end wide and we'll come on out of that. So again, not the easiest thing to get into as far as the setup, but once you're there, I really appreciate the stretch. Ooh, I am dripping. That's a lovely feeling. So here I'm gonna take my left foot up against the front shoulder rest. I'm gonna take my right knee. It's really actually my Shin, not my kneecap.

I don't want you to feel like it's uncomfortable on the knee up against the other shoulder rest. And again, the the beginning parts, not the prettiest in the world, but I do certainly like the stretch that we get to. So my left hand is just a slightly in front of my shoulder to keep my shoulder in. Good alignment here and I'm kind of already in a little bit of a laid out position and we're gonna reach away here taking that bigger layout, still pushing quite powerfully with the right leg. So you've got the glute and the oblique connection on that top side and then rotate around putting both hands on to that jump board and see if you can just find that little extra rotation so that right leg offers an anchor for you. And that's what I'm looking for. And inhale to open and exhale to sit up a bit. Hmm.

We could actually take a stretch on the side there and then just kind of dropped the, hit back a little bit. Stack the pelvis again. We're going to inhale to reach away. Exhale both hands on the jump board. Looking down at the spring, push back through that right leg. I can't remember. Did I do three or two on the other side, Mary? I did three. Okay. I think so too. In hell to open. That's my magic number.

Usually exhale to come into a nice little stretch there. You can drop the hip back a little if you'd like. If that feels better. That's the right hip. I'm dropping back. Stack the pelvis. Inhale to reach away again. Both hands are on the jump board. As you look down at the spring.

Inhale to open and exhale to come on out of that. Find your way to gracefully Kinda move your pieces out of that. Go ahead and let's actually change to a, uh, actually a red spring's gonna be just fine for this. We're going to do a little back extension using the jump board. So you're gonna put your feet up the shoulder rest for me.

Give me a nice stretch through the foot. If you find that you feel any discomfort in your low back when doing this part one, try to use your abs more. Part two. You could give yourself a little more spring. So we're going to start sitting on the feet here, enjoying that stretch, and then round through the low back. As you come up, start to undulate forward the pelvis leads the way you open through your chest. We're going to try to keep the carriage out, the stopper here, finding a nice upper back extension. So here, little self-check here. We're going to slide the carriage back, staying extended through the back and slide the carriage back in.

You can play with the breath here. I go back and forth between what I like. I right now, I like the exhale down and the inhale up and one last time. Okay. And sit back on your feet. So we're going to gently step off of our reformers.

We'll finish with a little bit of um, stretching with our roll down position. So let your feet be a little wider than normal for me. And then just take a nice roll down one vertebrae at a time. Enjoy that stretch. Try to keep some weight in the balls of the feet. Ah, let the head relax the shoulders. Relax. Let the spine relax. Dangle from your hips there. Hopefully you can put your hands on the floor.

If you can't put your hands on the floor in this position, separate your feet a little wider. Otherwise, hands on the floor. You're going to bend your knees, let your thighs come toward your chest, your chest towards your thighs, and then try to keep that connection as you straighten. Head stays relaxed. Again, bend the knees, the thighs toward the chest, the chest toward the thighs, and then try to keep that connection as best as possible as you straighten your legs. Just one last time like that. Having the hands down makes it just a little easier to be here. You certainly could do the same stretch with your hands on your thighs if needed. One last time please. Big Breath and we straighten the legs all the way and we're going to roll up through the back if you need to soften your knees to make it comfortable for you. Go for it.

And then working a little bit with balance for our next stretch. Shift to your left foot and as you do, see if you can keep your pelvis from shifting and simply lift the other foot off the floor, staying connected to the ads. We reach around and we hold the top of the foot. You can take the other arm up because it looks pretty and it may assist your balance. Maybe. So here I want you to, hmm, let's see if your teacher can talk in balance. At the same time, I want you to draw your abdominals active and Tuck your pelvis a little and then take your thigh behind you slightly. Getting a bigger stretch through both the quad and the hip flexor.

If you feel utterly comfortable with this, you could fold forward. I'll try it, but I won't talk. Gently. Come on up. I release shifting your weight to the other leg. Find your pelvis. Try not to let it shift too much. Reach around and hold on to the other foot. Reach the other arm up.

He looks pretty and it also gives you a nice stretch through the shoulder, right? Right. One side you'll find is easier to balance than the other. Somehow I feel like I could do a Jig on this side and the other side's more difficult. So here, Tuck your pelvis a little bit, dry your abdominal muscles active, and then find that forward position. If it suits you [inaudible] and come back up. Place your foot down and with your feet under your hips, underneath your hips. Do One last roll down one vertebrae at a time.

Enjoying the journey. Relax your head back and shoulders. Ooh hand gently. Stack your spinal one vertebra at a time. And as you come all the way to that standing position, be for a moment with your body, with your breath. Feel that you have more weight in the balls of your feet. Then your heels, well, 60% want some weight in the heels.

Your eyes may be soft, they may be open. It's up to you. Feel your pelvis, your ribs, and your head all stacked. And then gently see if you can lift your heels up for a moment without a wave of energy going through your body and lower down. And what I mean by that is I don't want them to have to be an undulation to go up. Are you in your position so that you can quite easily just lift up and then when you lower your heels, there is weight in them, but you've not shifted back to the heels. Try that two or three times. Staying connected to the abdominals. Heels are down, but one more time we can lift and thank you for playing.

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