Intermediate-ish Reformer

So, um, AGN and Monica, here we are, thank you so much for being here. Um, I'm tone for in case you didn't know. Um, we're going to do an intermediate ish, um, reformer. So for the people out there, we are working on the growths equipment which has four springs of even weight. So we will only go from four, three, two, sometimes one, not that often. Um, but there is no weight difference between the springs. So I'll try to mention as good as I can, whether it's should be heavy feel on the heavier side or whether it should feed on the lighter side. So then you can play with the tension of your springs. Um, but also whatever you normally do for the footwork and the a hundred, just keep doing that spring setting and you'll be fine. So, um, I think we should just get ready to go.

So just sit down on the side of your carriage and then slowly lower yourself down. Always Watch out that you don't fall in with your shoulders into the shoulder boxes. You want you feet in a slight visa, heels together, toes apart. But make sure that you little toe is on the bar as well and that it does not hang in mid air from here, pull the abdominals in. Don't let the knees fly out too much and press it out for me and leave it there. So you're going to push it out as much as you can.

Keeping the heels nice and tight together. Now from here, rotate the legs, two parallel. There you go. Keep pushing the carriage out and keep pushing it out. As you turn it back to the Pilati stands and you feel that nice little squeeze down there. But I want you to try to keep that squeeze as the carriage comes back in and then press it out from that. Squeeze back out. There you go. Now make it nice and fluid.

So we come in and we press back out and in and out. Now what I want to keep going, I want you to think more of a, not so much of a linear movement, but almost like a circular movement. So you inhale and exhale, come back down, inhale out, exhale him. So it becomes one motion out. And in and out and I know know how many we did, but it must be 10 ish. Go into the arches. There you go.

Press it out and stay there and I'll stay here for a second and really lower the heels underneath that bar. So really lowered so you really standing straight against the bar. Now keep those heels down as you banded again. Then press it back out. Continue out and come in right away and push and try to keep those heels down and press and down and reach. Give us your knees together and push and in and seven and an eight.

Dig down deep a nine last time and out and back in. Beautiful, going into the hills center of the yield in the center of the bar. Push it out and digging the heels in and come back in. Now on the end, keep pushing the heels into the bar. Keep pushing, so pressed to the heels on the way out. Press through the heels on the way in and push you.

Really feel the back of the legs active as you come in. Keep the knees together and in and six pool and push the heel seven and in dig deep. Really have two more. So press out to the heels and in and the last time out. Come back in and then relax. Go back to the balls of your feet. Now this time don't turn out as much as the first one we did right, but still make sure all the toes are on it. Press it out and hold it there.

Close the legs. There you are. Keeping the heels together slowly lower the heels down to three and back up to three. Now lower down. Try not to move up from the ankles. So as you come down down, think of squeezing the legs together and that pulls you up, not into the feet and squeezy or to bring it up much better, lower and zipping that zipper all the way up. Lower and up. And let's do one more time. Squeeze it altogether up and stay up.

There's a long, long, long, long, and then bend it back in. So now you're going to rest your legs long over the bar. You move yourself a little bit forward, hold onto the handles, leave your legs, relax, bring the arms up and now just bring your upper body up into the crunch position, leaving the legs relaxed on the bar and I'll start your hundred breathing in. Two, three, four, five. Exhale to relax and into three, four, five. Exhale, two, three, four, five. Now keep breathing, keep pumping, and you're going to close the legs on the bar, squeezing them really nice and tight.

Keep them being pump or drown. Now on your next exhale, you're going to scoop deeper and lift the legs of the Mat. There you go. Keep reaching. How many did we do? Inhale and exhale. Romana always told us to count. If you don't know where you are, we have to start over. [inaudible] and exit. Let's do one more time. Inhale and exhale. Bend your knees, bring the arms up and relax your head down. Good.

You're going to sit yourself up and take two springs out for the short spine and the lower your head piece as well. [inaudible] now and this machine, we're going to fold the straps in. If you have different straps, you're going to have to figure out how long your strap in is. You might need to use the long loops or the short loops. Hold onto the bottom, [inaudible] the leather in this case, and place your feet into the straps. Bring the heels together, and then bend your knees. So your Coxix, your tailbone is on the mat. Now as a sort of a prep, bring your legs a little wider open, but still keep the heels above your hips of precedent down and leave it here. So it's more like a diamond shape kind of feeling.

Now hold on with your hands on the leather straps right above you and bring them together. So you're going to hold both steps of both handles. There you go. Now what you're going to do is you're not going to move the machine and you're just going to curl your tailbone off the mat a little bit, so you're going to curl up without moving that machine and then you roll back down without moving the machine. So curl up without moving. Now if your machine is moving, that probably means you pulling a lot with your hands and not using your stomach enough, right? So the check yourself, make sure nothing is moving to make sure we really initiate the movement from our powerhouse. One more time curl and then really sit back down. Very nice. Bring your arms down, Bang, Jeanie's in all the way.

And I want you to find that connection, that initiation of the movement in your short span. So press it out, squeeze the legs together. Find that same girl that you just add until the machine is in. Bend the knees. Keep the hips up high. Soften your throat and roll through the spine, leaving your feet where they are.

Now Bend your knees, pull on the straps. Do not open these bank knees. Yep. And pull them in without opening them to decide and keep pulling until they're all the way down to your hips. Press it out. Find that curl to calm up. There you are, Ben Jeanice, keeping them up high. Soften your throat. Do not go wider. Roll away. Now. Once you're at the end of the stretch, bend the knees and poor under straps and roll to find that last part of the stretch. Push it out. Squeeze and lift.

Leave it up high as your knees bend in. Soften your throat and roll away. Now bend the knees. Do not open them. There you go. And pool and roll all the way down. One more time for perfection. Lift it up.

Bend the knee, roll away from it. Nice and joy does stretch. Bend your knees and press that last bit out of your spine. Good. Hold onto the handles and take your feet out of the strap. Ready for the coordination. So you're going to lift your head up.

The elbow stayed down on the mat as much as you can. Press everything out at the same time. Open the legs, close the legs, then bend the knees and then bend the arms. Now Watch out. Press it out. Open the legs, close the legs. Now as the legs come in, press the arms further away. So bend the knees and push the carriage out. Push the carriage and push the carriage out and then stay up high as the arms bent. Push it out, open and close. Parece the arms away and then bent back in. You feel the difference?

Press it out, doesn't it? Feel so much better. Open and close. Don't lie. Bress and rich. Press it out and stay there. Now the little beats going across, one, two, three, four, five, six, seven, eight and reach and bring it back in. Good. Stick yourself up. And we're going to take a spring out as we swing ourselves over for some rowing preparation exercises.

So you're going to fold your strap as if you were going to do the short spine massage. So you're going to put the handle back in there. You are. Good. And then bring the arms right up in front of you. Sit Up nice and tall. So if you have an option with your springs, you probably want to be on a lighter spring right now. Okay, so sit up nice and tall. Keep the arms as if they are lying on a table. Bench arms in and stretch them back out.

Just a normal bicep curl. Banded in and stretch it to mourn and bent and relaxed last time. Bend it in and stretch it back up. Very nice. Then turn to hands so the palms face each other. From here you're going to keeping the shoulder blades, squeezing the shoulder blades together as you lift the elbow up so the arm actually rotates in a little bit and then you release it and you relax it.

Squeeze your shoulder blades together, rotate the arm up and your hands come right into your armpits and then release it back one more time. So you squeeze your shoulder legs, the arm rotates in the arm, comes all the way in, all the way down on the end. And then release. Now we have three more of these where we do not squeeze the shoulder blades together and therefore your arms will have to go wider, right? So lift the elbow up, rotate it in, and now bend the arm, but keep it a little bit wider so we can keep the back wide and then rotate the arm back down so it really lifts up and curls up. And then a drawer ups back down. As it comes down, you feel that rotation in the arm and curl it up very nice.

And then release it back down. Now keep the arm straight and we're going to do a chest expansion without the looks. So we're just going to press the arms behind you. There you go. And then release the arms back and press the arms back and which now you want to make sure that your body stays still and the arms go behind you and that you don't halfway stop and then just do that right? So press and now just continue with the arms. Keep your chest and keep your chest and give you Justin. There Ya go.

And release one more time and press. Keep it together, give it together, get it together, get it together and then release. Now we're going to do one of each of those. Put your thinking caps on. Here we go. We started with a bicep curl, curl and reach. Now that rotation with squeezing the shoulder blades, hands close to the body and reach in the Sao wide open release. And then we have one chest expansion down and we do the whole thing again.

Read a bicep curl, start to feel it a little bit, and then shoulders and reach. And now open and rich and chest expansion down and relax. Good. Bring your hands inside the straps and the palms of your hands face you, and they're always face you. Now remember how the first one we did when we turned the left arm in?

Now we're going to focus on turning the arm out. So almost think if you put your thumbs out and you're going to lead your thumbs out and continue to lead them out as you pull them open and then really set. So start with the arms and now rotate them and rote data and rotate them and rotate them and keep smiling and between life is much easier. If you smile, pull it back, back, back, back, back, and release one more time and pull back, back, back, back, back, back, back. And then really sit and relax. Good. Hold on to one handle and you're going to sit sideways on your reformer for the twist.

If you have a magic circle like so you can use the magic circle as well. Now they don't add any resistance. So if you don't have it, it's not a big deal. They just help into position of it. So let's all face in so nobody gets confused. Are you going to place the circle right in front of you, right, right on your chest. Sit all the way on the back edge and cross your legs. So sit on the back. I should have carriage Degas.

Now you can take the handle and it's really nice. You have a little loop. So you're going to pull and hook the handle on it, and then you're going to place the other hand over it as well to protect it. There you go. Let me help here. There you are. There you are. Now the shape of the circle should not change. They should not squeeze it in. And she'd say, nice and round.

All you're doing is turn your body towards the f, towards your, what's it called? Foot bar. And then bring it back to the center and then look to the end of the machine. So you're going to bring a machine all the way back, come back to the side and a twist all the way to your foot bar, keeping your body all the way long earlier and come back to the center and look to the back edge. One more time. Look to decide. Turn all the way around and over. Come back to the center and relax. Good.

Then let go of your handle and you're going to turn around so that we can do the other side, right if you prefer, you can also change your legs at this point. So the other leg is in front. Whatever feels more comfortable for your body. Hook the handle over the edge and then sit up nice and tall. The first thing we're going to do is rotate towards your foot bar. Try not to shift from side to side, come back to the center and then go to the back end.

So the pressure come back to the center as you twist over to the foot bar should not shift side to side, right? So the sits bones have even weight and then come back to the back. Come to the center, go all the way around the corner, come back to the center and then relax it and relax all the way so we can get rid of the magic circle, which I will do for you. And then we're going to set up for the long box. So you're going to bring your box on and your foot bar [inaudible].

So here Christie is going to help us out by showing us if you don't have a box just in case you can do this, the following exercises also just on the floor, right? So if your machine did not come with the box, then um, just lie on the floor. We're going to bring the foot back up and you're going to lie down on your stomach facing the bar right now. What you need to know is if you're on the machine, the closer you are to the foot bar with your head, the more of an art you are going to create. So if you have a couple of issues in your back, then slide yourself back a little bit in protect yourself right now.

Place both hands on top of the foot, Bart, about shoulder width. And now just press the arms straight, pushing the carriage out, and I'll let your shoulders come all the way up and I'll just lower the shoulder blades down. Just get that the connection. So just press out and lower the shoulder blades down. Now we're going to go all the way up so we can press the shoulders out, lower the shoulder blades, and I'll keep that and start lifting the arms or lifting the chest and let the machine come in. As you come into the extension, you can see how Christie comes to the same extension here. And then pull the stomach in. Press yourself back out, pushing the carriage away. Lie All the way down. And when you're on the carrot, you can bend your arms for release right now. Straighten out the arms, press the shoulder blades out, anchor the shoulder blades in the back, lift yourself up into your extension nice and long reach.

Then press yourself back out, bend the elbows and then come back in one more time. Press it out. Low anchor to shoulder blades. Continue to lift. Think of opening your collarbone up to the heavens and then push it back out and then relax it. Beckin bending your elbows and relax. If you're on the box, you're going to step off because we want to have the turnaround. So we're going to step off.

You're going to lower your foot bar down and you're going to get ready for your pole straps, right? So when you're on on this machine, this is the grads equipment. You want to make sure that your shoulders are in line with the edge of the box. Hold on to the leather straps and on the box we started with our arms forward as far forward as possible. When you're lying on the mat, you're going to be like Christy with the arms behind you. Now pull straps. You're going to press the arms alongside the carriage all the way in and you push yourself forward and up and then slowly bring it back down. Now this should feel like a bow of a ship crashing through the waves.

So you're going to go up and now you're going to reach you are the beautiful statue and, and bring it back right one more time. You have beautiful waves behind you, so you're gonna crush through the waves. Present us. Stay here, keep the elbows exactly where they are and bend your arms and stretch them back out. Push and bent and stretch. Do not lower or lift your body. Bend and stretch two more and bend.

Push it all before. Tried to get the headpiece against the end of the machine. Straighten out and hold it out and I'll go all the way back down to the floor. Then open the arms to the side for the letter t. There you go. The sternum is still on the box, but you lift the arms as high as you can. Then press the arms back behind you, rotating your shoulders back, trying to correct a walnut right between your shoulder blades and then bring it back out.

The chest lowers but the arm stay up high and pool it back. Think of rolling the shoulder blades back a little more. Roll. Rotate them back. There you go. And a lift them to release them one more time and we pull and we squeeze and we enjoy it all at the same time and then really sit and relax, put both handles in one hand. As you step off and Chris is going to turn around on her back and we're all going to turn on in the back for our backstroke, right?

So if you're on the box and on the grads equipment, you want to sit on the front edge of your box. There you go. Ah, we used to professionally. There you go. So you sit quite forward on your box in the middle of what your box is, but on the ground so you can actually sit in front of it. Gonna be in the crunch, everything is going to move at the same time. Everything up, everything open, Karangi and reach.

And now stay here and keep reaching, keep reaching, keep reaching, reaching and reaching and reaching and then bring it in. You're like a shooting Arrow right up, open crunching, reach and a shooting Arrow keeps going and keep going and gives going and keeps going. Is going to get, is going to get going and then relax, right, so don't stop. Don't hold the position. Keep it moving up. Open, Keren, Jann reaching. Keep going, keep going, keep going, keep going. Keep going and going and going and bring it back in. We're going to do variation up open Karangi and region. Hold it there. Now open the arms and legs at the same time without moving the carriage and scores. Dumb. Move it.

I saw that and reach and open and close. You have a good deal there and three and four and she was like, what carriage last time? Five and bend everything back home. Good. If you're on a machine, you're going to have to take a spring out, so just sit yourself up, take a spring out and slowly come back down. Be careful when you do that because depending on the height of your box, it can be a long way down. Relax everything down and relax.

Squeeze the legs together, get some tension on the spring and I'll lift the head and curl yourself up into a teaser. If you need to bend your knees and bend your knees. Now if you have the straps, turn the hands of the little finger side is against the handle, right, not leading with your thumb. Low wording arms. Press the hands up lower. Don't bring the arms forward. Bring them up to the ceiling and lower and lift and hold it. Now reach forward with the arms.

As you roll back down the roll back down and relax and tension on the straps and lift back up and come back up. Now scoop deeper. Your stomach, the arms open to the side. When the arms come up, you go deeper into your stomach. You hold that contraction, you open to decide. You go deeper into that stomach, your whole that contraction. You go up and you go deeper even more. Hold it and slowly roll back down. That was so good. We're going to reverse it so the head comes up.

Lucky devils and come back up and sit up nice and tall. Now the arms go down, pool the stomach in and bring it up and open the chest. When the arms go up and around and lift. This is three. Uh, I think so. Yeah. Never mess with the geezers and [inaudible] back down. Good.

We're going to move on to the short box, so lower to have the handles that straps and we're going to turn the box around and you're going to put as many springs on to make the carriage stable. So it could be two, could be three, could be four. It could be all five as long as they don't move right? If you have a bomb appall get your pole ready for the rest of it. You gonna sit down and place your feet underneath the strap.

We're going to be about a hands with away from the edge, so we protect our lower back and we're going to start with the hug. So the hands are down, hugging yourself. Now don't hug yourself too high. Hard yourself down in your lower abdominals. Head is down and rich. Press the heels towards the framework as you roll yourself down, not all the way down to first time. Let's warm up and then curl back into wardship.

Now roll back and goes far as you want to go. You can go all the way into the extension when you're all the way down or leave your hands up first. Bring your head up and then roll the rest up. Now to make your help rolling, curling a little bit more. Place your hands on your hips, right?

And feel how these hips stack straight up, right? You feel how they are straight up. Now you're going to curl these and grew. Continue to roll down until that bone is horizontal and parallel with your box. Now stop there. Now roll up without letting that bone come up.

Keep that bone pushing back. Keep it back. Keep it back. That is your role, right? So there's a lot deeper than you think it is. So let's roll down. Get that bone underneath you and let that pelvis fall horizontal, goes far back as you can. Now you come up, but that bone stays on the box. Keep it back. Keep it back. As long as she can eventually will pop up. But try to delay it there. You guys grab your pole if you have a poll. If you don't have a poll, you can just bring your hands behind your head, bring the arms up, make yourself as long as you can, or as I teach you, you used to say Romana, sit over, nice pic and then lengthen yourself all the way back.

Stay nice and tall, length and out. Come back a little bit longer than you left us with. And then relax, lengthen up, go away. Grumbach Taller and then really come back up. So as you go back, you don't go back, you, oh, you only go longer and then come back in rights. You always grow. One more time. Lengthen.

Lengthen yourself out so you have a longer waist and then relax. You stretch all the way over for a second. Relax your shoulders, relax your neck and get rid of the hair and roll back the arms up. It's okay. Lift up nice and tall. And I, we're going to sit slightly forward with our shoulders in front of our hips. Keep both hips anchored and stretch yourself all the way over to your right, reaching out and long and then come back and then go to the other side and stretch. Keep the hip on the mat. Now keep reaching also with the bottom side of your waist, right? So even though keep the hip in that even though the bottom side is going to curl slightly, we don't want it to collapse, right? So think of a rainbow.

It is a curve, but it is long. And at the end there's that part of the goal. So you better reach and come back up. You never know. Come back over, reach over, keep going, keep going. Maybe this time you will find it. Maybe this time, ah, be lucky. Perez over preserver, preserver per for silver. And come back up. Now for the twist, I want you to pull the, um, bring the pole away from users springing underneath you.

And we started with the twist with the shoulders. Now what I want you to do is press with your left shoulder into your right hand and that pushes you around to corner and then come back in. So I don't want you to twist by bringing the shoulder back. I want you to twist by bringing the other shoulder in front of you so you're going to waste into it and not away from it. That makes sense.

So now twist and bring the shoulder forward and now continue to bring a children forward as you lean out and key, bring your shoulder around the corner and then come back up. Keep it around the corner and then come to the center, right? So you bring the shoulder forward, continue to bring your shoulder forward as you come. Continue to bring it forward as you come back up. And then, which you feel the twist. One more time to nice and long twist. Go all the way out, reaching long and come back up if you want to be shorter than don't reach right.

But if you want to become taller, then you're going to have to reach. So going back up and reach longer, longer, longer. And come back up and then relax. Then we get ready for the tree. You're going to take one foot out, hold on behind the thigh. Now every time everybody does this, when they take one leg out, they're gonna lift that hip. And when they plop it back down, we're out of whack, right?

So make sure that you are in line. Make sure the leg that is opted hip has weight on it. So really sit on it now such as leg out and bring it back in. Stretch it back out. Bring it back and stretch it out and hold it there. Walk up your tree from here.

Bend the arms and fall asleep on your leg. Pull the leg with you and plan to treat you right on top of the box. Then climb down your tree and push with this leg to wards the frame. And you get that stretch on that leg to now roll back up. Climb your tree.

Try not to move the leg as long as you can. And now lengthen through the bottom of the back. Lift the middle back, lift the top of your back and your chest. And Fall Asleep. Again. Pool the elect towards you. Planted tree right above your box. Walk it down. Keep the bottom like active to press that heels. You get that stretch over there. Then rock yourself back up.

Roll all the way up in. Lengthen and then lengthen through the lower back, the middle back, the top of the back. We have one more to go. Relax forward. Pull the leg towards you and then lock down your tree. After you planted it, beautifully relax at the bottom. There had comes up. The sternum drops down. You roll all the way up.

The leg does not move, and your elbows bent a you lift the lower back, the middle, that hello Benjaminian let's go to the other side. Here we go. Beautiful. Ah, I already and stretch at one and stretch out two and stretch out to three. Good. Walk all the way up and then fall asleep. Not too deep of a sleep because we're going to pull back. Bringing the leg right above the box. Walk it down.

Dress that heel of the bottom leg towards the frame so you get a nice stretch. Walk yourself back up, then leave the leg, wherever it is, the lower back lifts, the middle back. Lift the top, lift, bend the elbows. Otherwise you're like, we'll always be an arms length away and fall asleep and pull it towards you and roll back down. Lengthen that leg out. Grow Taller as we speak. Roll back up. Make sure your hips are not crooked, right? So if you have to adjust, adjust, and now length in the lower back, the middle back, the top. One more time. Fall Asleep and roll it back.

Lengthen both legs away from each other, reaching as long as you can. Then bring the leg back or bring your body back in. Roll back up. Keep those elbows bend and length in the lower back, the middle back, the top. Beautiful and good. Let's get rid of the boxes. Thank you Christie.

And then you are going to get ready for the long stretch series. So you're back on the two springs. You're going to bring your head peas up and if you have a sticky pad, you want to place that sticky pad right on the headpiece. Now your toes are going to be right on the crack where the wall, um, the headpiece goes up. So hands on the foot bar than the foot, then the hand and then the foot. The heels are nice and lifted.

The legs are squeezed together. You're gonna pull yourself up in your one piece of steel as you go back and one piece of steel goes back out. Now this is a spotting that Romana used to do. She would standing in front of you right here and our push me forward. Push me forward. Push me forward. Push me away. Now slowly drag me with you. Drag me with you.

Drag we with you. Push me away. Push me forward. Push me forward. Your head should end up here. I'd put them against each other. Durag me with you. Now head bang people. Come on Kevin and slowly bend your knees. Place your feet against the shoulder boxes.

Try to get your yields against them as well. I know it's hard, but that's what we try. Even if it's not possible, you try anyway. Now press the sitz bones down. Pull the pubic bone up, open the chest. Inhale, press deals back. Now. Exhale, go up, go up. This is not a forward and back motion. This is a down and up motion, right? So press the heels away so we can lower the body. Don't let the carrot shoot you in. Lift yourself up.

Lift yourself up. Lift yourself up. Now here, try to push the heels back as you go up so you can get even more of a stretch, not the yields back. As you come up, we're going to do one more. We're going to change it slightly. I'm to press it out. Stay out bencher LTP. Head up for a second. Bend your elbows a little bit in. Set your shoulders again and I'll straighten the arms as you push yourself up.

Push yourself up, push yourself up higher and higher and higher and relax. Fold up into the up stretch position. Yeah, you go now you want to stay as a round as possible. Now this is very difficult exercise because I don't want anything to move except for your feet. So you're going to press the sketch out with your feet and you keep pushing. You keep pushing, keep pushing until you're in a rounded plank position.

Head stays down. Come in in the rounded position. Now don't lift the hips. Lift up in the back. Know that your hips up here are not your hips yet. I'm only over here. I'm over here. I'm all the way over here. Now your hips. I know it's a long way up, so staying in the rounded position, just your feet. Push out, push. Stay in a crunch and bring it home. Now push up in here. Push up in here. Push up in here. Push up in here.

Push up in here. Push up in here. Push up over here and now your hips are health. There we go. Agon very nice. Harass it out. Curl it under. Keep this lift. [inaudible] Ano roll up, roll up, roll up or up, up, up, blah, blah, blah, blah, blah, blah, blah, blah. Before Christmas and pressed it out. One more time and Curlin and Rolo. Roll. Roll, roll, roll, roll. Now if you rolled really, really, really, really, really hard, you are right in the right position. Two, just to lower your heels for the elephant. There you go.

Place all the weight on your heels. So move your body for the back. I wanted this version. There you go. I know the different versions of everything so it doesn't matter. Progressed the heels into the mat and then lift your toes up. Not only your toes, trying to lift the ball of your foot, prs it out and stop the machine and dig the heels into the machine and drag it back. Hope. Press it out and hold it still.

And I'll push it down. Push it down. Push it down. Lift a little toe too, and press out and hold. Don't flatten out that back. Lift yes. And Curl and curl and curl. Feel my hand with your shoulders. There you go. Stay on my hands. As you kill in, curl in, curl. And one more time for perfection. Push it out. Dig those heels. Lift the little toast up, up, up, and gracefully. Step Up. Stomach massage.

Right? It sounds much better than it is. Um, you want the spring setting to be the same as your foot works or whatever you started the exercise with. That's where you're going to start with this time. Okay? So sit down and I'll, the closer you get to the edge, the harder it will be. And I want your sits bones to be curled under. So the sits bones lift up towards your heels, the elbows are bent and you pull the elbows all the way forward. So your back is as round and as wide as you can get it. Stay in that position, press the carrots out, lower the heels, lift the heels and stop for me. And now to come in, bend the knees, but lift the sits bones back to your heels.

So you're gonna cruel and scoop up so you feel that stomach working. Push it out. Lower lift. And our cool this, it spawns up to the heels to come home. Bend and curl up, curl up, come closer and, and out. Down, up. Curl up. Now we're going to speed it up a little bit and push it out. Down, up, curl, and, and up, down, up, curl. And the sits bones go back up through the heels and does it phones. Go back up to the heels last time up and in. Take a spring out. If you were in four, if you're on three, you can leave it on three if you want it, just take a lighter spring.

The knees, stay in line with your shoulders. Watch out. You don't hyper extend your elbows. Good. Save over there. Open the collarbone and push it out. Lowered heels up and bring it back in. Now the Sitz bone still krill under to come home out, down and lift as its bones out down.

So this is really difficult position for the spine because the bottom is curled under, but the top is lifted, right? Which is sort of necessary because if you do a teaser, that's what you will be doing and out down. And this must be enough. Take another spring out. So now you're on two springs or quite light. Bring me arms forward and we're back in almost the same position that we started except for the hands are up. Push it out. No Yele lower and lift. Come back in.

Now the carriage stops, but you keep on going and oppress it out. The carriage comes back in because your live, your sitz bone so high and you don't hold on to me, we're going to go the same direction and rich and rich because if you're going to pull on me, you are actually pulling back and what we want. We want both to go the same direction, right? Push it out. Come back in now come with me. There you go. Feel the difference. Now go out and twist.

This is the only time you sit straight up now to come home, cruel, a tailbone back under and bring your sits bones back and now you lengthen up. As you twirl yourself up and you curl it back in and lift a bright shoot right through there and bring it back in. One more time and lift up and sit up nice and tall and come back in and be like, hold onto the bar and just give yourself an extra little stretch just for you and then bend it back in. Stay here, place your feet on the frame and come a little bit more. To the front edge of your carriage and slowly lower yourself down onto your back. Just roll back. Now once you're down there, you want to lower the headpiece [inaudible] stay all the way against it, and you might want to just place your feet on the bar and get rid of that sticky pad. If he had it, he took a, we're going to do a variation on the semi-circle, right?

So in this version, the legs are hip width apart and the arms are down. There you go. Relax the heels to the not down there, not up there, just there. First thing you do is lift the heels up. Now lift your body up into a shoulder bridge. Try not to move the carriage. Push the carriage halfway out.

Stop without moving the carriage. Roll down your spine. I'm checking you out, girl. Then why don't you tell bone is on the mat without moving the carriage. Lower the heels and then bring it up. There you go. So we're going to lift the heels up first.

Then lift your body up. [inaudible] push the carriage halfway out, soften the throat and roll yourself down. Once you tailbone is on the Mat, do not move the carriage and lower the heels and bring it back in. Very nice. One more time. Lift the heels, lift your body. Articulate the [inaudible] spine. Stay up nice and high as you press it out.

Stop and roll yourself down. Do not move the carriage over there. Very nice. No, it's good. So far, so good. Lower the heels, no panic, and bring it back and now we're going to reverse it so we first pushed the heels down. Then press it halfway out. Then lift the heels and our curl up without moving the carriage. One year old. Way Up. Stay up and bring the carriage back home. Soften the throat and roll through the spine. Back Down.

Once the tailbone is down, press those heels back down. Press it out. Stop halfway. Lift the heels. Now Watch out. You don't sickle or move the feet right outside and inside of the feet, even weight and now rule. Lift yourself up and then bring it back in. Then roll yourself down. I think we have one more to go, right.

Press the heels down. Push it out. Lift the heels, lift your body roll, bring the machine back in, roll your spine back down. And then where we lax bench and he's in towards you. Hold on behind the handles. Now if you have handles behind your short boxes, you can hold to that.

If you don't, you could also just hold onto the carriage, but more with the elbows in. So choose which one you would like to do, right? Benji needs into a tabletop position. And now slowly let your legs go over to one side. Nisa together, lifting the hip up, and then curl yourself back in. So you're going to lift one here, the right hip up to go to the left with the knees and the ribs come home to come up, right? So to go to the right, you want to lift your left hip up and then you pull the ribs in to peruse yourself back down, right? Are we even, Whoa, this is the last set them. Okay. And then curl it back in and hour all even. Right? Okay. So get yourself up.

We're going to put the straps on for the leg circles. Now if you have the kind of machine that has long loops and short loops, you probably don't have to get up gt and just get this long loops and get going. But for this machine, we are going to have to adjust the straps. You're going to have your head peas up and once you're ready, you're gonna lie yourself down on your back with the feet around, just steps what the steps are on your feet, I think. Damn [inaudible] so the heels are together, the toes are apart, you knees are about shoulder with the legs together and press it out to a 45 degree angle. And then you bring the knees back and just a nice, even frog. Do not do the frog from your knees.

Think of opening the hips as you press out. So we open this one and then think of the legs folding back into the hip, right? And then press the yields away from you again and then bend it back in. Push it out and leave it there. And then you start your circles open and down around.

Now think of drawing a circle on the far away wall. So for you, you draw a circle there and you are going to draw it right on the window. Reach the legs away from the hips and then bring it up to close and then reverse it and make sure you make the same amount of circles one way as you did on the other way, right? Keep lengthening through that strap. So the, the, the height of how low you bring the legs is not important. It's how long can you keep your legs when you're doing it, when you're even just benching, ease in and then relax. Hold onto the steps and take both feet out of the straps.

And then you see gracefully stent back up. Now we're going to bring the spring to one. Eventually we'll go to zero. And you're going to face the back sitting on your knees with your knees, against your thighs, against the shoulder boxes. There you are. And then place your hands down on the frame and walk on the frame down here and walk yourself forward. So that begins a Lillian so that your hips are right above your knees and your shoulders are right above your wrist.

Keep your neck and spine nice and long. Then from here, try not to move the shoulders at all. You're going to curl and you're going to bring the carriage towards you, puling it out. Now on this machine and these tight springs, that's really, really difficult, right? So we can take a spring out to make it a little bit easier, but not that easy because with no springs, you're going to have to have a lot more control. So be careful.

Watch out for your thumb so you don't eat it. And I'll continue, continue, continue, continue, continue. And then roll it all the way back. So make sure your thumb is on the outside of the of the frame so it does not get eaten by the carriage curl. Keep curling, keep curling, and you're going to kill all that until you sit down on your heels. Keep curling, keep curling. Oh, there you go. And then bring it back in. Very, very nice, right?

These girls have a lot of control. So be careful with this. Now stay in this position and place both hands on the right frame. So bring both hands to the right. There you are. So now try to get your upper body or your shoulder line as parallel as possible to that line of the frame. So you're going to twist as much as she can. Bring his hand a little bit more in Daigo.

So now you're going to do the same thing, only we're going to do it a little slightly twisted. So you're going to curl. Now try to have even pressure on both shoulder boxes with your knees and come back in. So you don't want to move one knee more than the other, right? So make sure you're sitting all the way against her shoulder boxes and then press it one more time, curling it all the way in and make sure you're all the way even. And then come back home all the way back to where you started. There you are. And then just make sure the characters all the way home, oops, you're missing a piece. And then go to the other side.

Don't worry that everything is in line. Make sure you both heat knees are even against the shoulder boxes currently sell Vonda and bring it back in. There you go. And then bring it back home, pushing it back and keeping that shoulder line as much as you can. We'll will curl it back in. Try not to pull with your arms, do it all with your stomach and then release it back down. Now if you are no springs, be very careful when you get off.

So if you're lucky like these are, you have me, you can lock the machine in, but the machine will jump underneath you. So add another spring for the knee stretchers. Always a highlight for everybody. So you're going to sit down on your knees, feet are against the shoulder boxes and the first position is around. So imagine to sit all the way in your heels, sit all the way down in a round its position and then krill up just a little bit. So you're just hovering above your knees and don't change to position and stretch the legs out a little bit. And pull it back in, never w longer than the length of your shin.

So the knee replaces the ankle and push it out. And now let's go a little faster and in, and the accident is in, not too far out in, at, in and in and in and in. And relax. Now lengthen the spine, lifting the head up. Don't correct in the neck. Keep the chest open. Press it out the same length and bring it back in and accent this Ghana's in and in and in and in and in.

And three more. Two more. One more. And relax. Stent up as if we were going to do the up stretch. So stand all the way out. Fetal Lil. Yes, heels are up now. Round your back as much as you can and I'll stay around it and slowly bend your knees until your knees are the height of your ankle. Stay nice and rounded in this position.

Now stretch the legs all the way and bring it all the way in and out and in and out and in and out and in and push all the way, all the way out, all the way in, all the way up, all the head, all the way up, all the way. Three more, two more last time. And relax slowly down, stepping off at springs for the running. So the springs for the running, the setting is the same as we started for the foot work. So you're going to lie back down.

Your feet are a little bit more parallel and more together than your, then your foot work was push it out and stay there and now start the running one. Let go, heel goes up, one heel goes down. Now try to make even so as much pressure as you push down that as much pressure as the heel comes up. So don't forget the heel that goes up. So we have even pressure on both heels. That creates that beautiful tension in our body. We have two more sets to go and an end up to bencher in knees plays one foot on each corner. There you go. You're going to curl yourself up.

There you are. Press it out. Straighten the legs. Now stay here. Push it out. Two more inches. Ah, and now come back in. [inaudible] holding out on me. I see. Push shit out. Now push out tumor and just continue. Go more gum.

There's the end of your stretch and then bend it back in, right? So in this position, exactly. You can always push it more than you think you can. So roll, push it out. Don't give up, keep moving and keep them moving. Keep them moving and bearing it black yet. Let's do that one more time.

So press it out and keep pushing until the crown of your head hits the end of the frame. Then you can stop pushing. Then bring it back in and then roll yourself back down. Bring your legs together, pull them into what your chest, give yourself a little release and then we're ready for the side splits. The side spins. You can do on two springs or on one spring. Now the two springs make the machine a little bit more stable, but it's harder to push out.

One spring makes the machine lot more unstable so you need more control. Um, but it's easier to push out but harder to bring it back in. So you're in two and you're in one area, one of each. What do you want? It does. Okay. Stand on top of the machine. Of course it matters.

Now first place your foot on the stable part, on the safe part and then go toe, heel, toe, heel, toe, heel until you are in the right position. Now you don't have to touch all the way down to that shoulder box if that's too wide for you. Just don't go so far. Now make sure the weight is on the whole foot, which most likely feels like you have to put more weight on the outside because we always turn in, push the carriage out and hold it still for one, two, three. Pull the carriage back in and hold it here and go longer. Go longer, go longer per acid out and hold it still for one, two, three. Bring it in and grow taller.

Grow Taller, grow taller last time. Push it out. Now don't only move the leg that's on the frame as you bring it in, close both legs to come up. Hold it there. Now swivel that foot back to the center toe heel toes you though toe to toe and then step on top of the machine to turn yourself around. There you are. So swivel that foot back on the stable of position first. Make sure there's all the points of your foot, the inside, the outside and the heel. Have even pressure right now.

Press it out and hold the carrot still. Four, one, four, two, four, three. Press the feet into it and move both legs at the same time and go taller. Grow Taller, grow taller and press it out. Don't roll out in its foot. There you go. Keep it whole leg active. Now lift both legs up and grow more and grow more and grow it a little bit more.

And then for the last time, pressed it out. Hold it still two, three, bring it all the way up and I'll lengthen, lengthen, lengthen more, and, and swivel that foot back in. Bring the legs together and then step off gracefully. Now add the spring and then we'll do the front splits for both legs as the last exercise of today. So what do you want to do? Is you want to stand right, hold onto the bar and stand right on top of the machine. There you go.

Bring one foot on top of the bar and make sure that this foot is right in line with this sitz bone. Then you're going to bring that foot back. Now this foot is slightly turned out, but not too much. And then again, make sure that it's weight on the outside of this foot and that you don't roll in, right? So make sure it's very active. Now Bend your front leg and fall asleep on that foot. The elbows are banned. Everything is just a, except for the last, the back foot. That's very active. No caressed the carriage out, making sure the hip does not drop down as we stretch it.

And then you bend the knee back in and you fall back asleep. Sit on that heel and then stay down and press it. Pick up, keep it like nice and active. Push all the way out and bring it all the way back. We do this one more time. Press it out. Oops, sorry.

And press. I almost decapitated you there. And then bring it back in. Now lift this hip up a little bit so that the thigh is parallel with the floor. And then you can take your hands off. You can have your hands behind your head or to decide whatever is more comfortable. Made sure that this alignment does not change.

Like keep the heel, not popped, but slightly lifted. Press the carriage out. Try to keep the hip and the same height and bring it back in. So this is the moving leg. Press it out. The back leg is the stable leg that you pressed into to move the carriage.

You feel the difference. So the back leg is not the active leg. Bring me arms up. Bring the arms back down. Now from here, lift the back heel, turn the leg in to lower, didn't need down. Adjust the foot so it's back against the carriage. Now from here, lower your sits bones and lift the pubic bone. So you want this lift in there. Push through this heel as you press the carriage out and then bring it back in.

So the back heel is very active, pressing into that heel, into the shoulder box. Press it out. Even when the carriage comes in, you are still pushing back into that heel. You feel the difference. Press it out for one final time and then bring it back in. Now keep pushing the hip forward and to heal back. If you can stay here. If you want more stretch, you can bring the arms up.

Do not sacrifice the alignment of the foot and the hip in order to bring the arms up right. Bring the hands back down and then change legs. Here we go. So bring the other leg up, bring the foot back, make sure the leg that's on the foot bar is right in line with the sitz bone, and then relax and sit down on to that heel. Progress the carriage out and bring it back in. Sit down, sit down, relax your arms. There you go. [inaudible] try to keep it hip the same and bring it back in which out of you don't lower his heel too much, right? So push it straight back. Do not go forward to go back.

You feel the difference and then bring it back in. Once you're all the way in, lift that hip until the thighs parallel with the floor, and then bring the arms up. You're a lead. Oh, hi. Your table is crooked. There you go. Strong back leg. Push into it and press yourself backwards and pool yourself back home. PRS it out. Don't let this heel drop and bring it in and keep it up.

It doesn't have to be high. It just cannot change. [inaudible] oh, you did. Well, there you go. We've got to work at girl. Then bring the arms up and bring it back down. Lift the back heel and lower it down. So place the foot back against the back one. There you go. Drop the sitz bones.

Lift the pubic bone. Keep that back heel really active as you press it out. Ah, enjoy it and come back in. There you go. Keep the back foot really active. Now I'm going to turn this leg a little bit more and bring it back in.

There you go and bring it back forward to drop that sits bones. Press it forward. I know it hurts. Press it out and push the heel back as you come back in. If you want more, stretch lifting, arms up. Don't forget that back foot.

Don't forget the alignment of your pelvis. Don't sacrifice that just to lift your arms up. There you go. Bring the arms back down. Take the foot off the bar carefully and gracefully stepping off. There you go. And really self up. Thank you so much.

Thank you for all for joining and we'll see you soon.