All-Around Short Box Flow

Now I'm gonna sit. I'm gonna align my mid thoracic spine with the box. And then I'm gonna put my head back and I'm gonna put my hands behind my head. Moving the heels towards the top of your shoulder rests. Are we all there? Now open your chest Alrighty. This is fantastic.

I feel the chest opening, but guess what? Feel the burn now. Were we ready? So we're gonna pelvic tilt. Holy moly with those hamstrings as we lift up.

Alrighty. Are we ready to push out and in? Out and in. Out and in. So this is like a tabletop. We're trying to get our hips in line with the knees. We're drawing the heels towards the buns, the and we can feel those hamstrings.

So try not to collapse through the bridge, keep your bridge high. Alright. Now we're gonna be adding on. One more. Now we drop the hips down, I want to see if you can look towards your knees, lift up and push out. Look down towards your knees.

Push out and in and out and in. It's kinda like semi circle. Got your hips going down towards the floor, and you're mobilizing through that back, and those hamstrings are on fire. Three more. Three obviously, if you wanted to make it a little bit more challenging, being on a lighter spring would make it harder.

So get used to the movement first, and then you can increase the intensity. One more. Hold it here, bend the knees, bring it in. Now your choice, we're gonna try and do single leg, right leg lifts. Push out and in.

You're only going to a semi bend, not full extension. Let's do a three more. Don't do too many. Fill that hamstrings and then bring it back. We still here.

Hips up. Okay. One more time. Five reps. Push Mallett in. Oh, feel those hammies. Pure hamstrings here and glutes. So all that posterior chain working.

Couple more. One more. Hold it here. Drop that foot down. Lift your buns all the way up. Now we're gonna rock out and in.

Finish off. This is the icing on top of the cake. I'm gonna work the glutes now. Hamstrings and glutes. You ready for eight, seven, six, five, four, three, two, one. Hold it there. Curl, curl, curl, curl, curl, curl down, drop the tab on down, and then come up.

Does that feel good in a kinda good, crazy way? Lift all the way up, and we're gonna put our little butt right onto the box. Perfect. For our next movement, we're gonna put our feet against the shoulder rest, hands are down, right on the edge. And we're gonna push all the way out.

So your hips are back. Your tailbone is somewhat touching the box. Now we're gonna bend down, push out Now draw the abs in a curl, curl, curl back neutral position, inhale bend, push the carriage out, now curl underneath you, neutral spine. Inhale, bend. Push all the way out. Feel that back of the posterior chain and then come back up.neutral one more time.

Bend, push out. Curl back, neutral, four little tricep tips, four, three, two, and one. Bring it in, walk back, walk back, sit down. Reach the hands over your head, give yourself a little twist, pretty intense in the upper body, build strength, and then come back. Now we're gonna move to the side here. This time, we're going to put one knee on here and this leg is gonna be right on the edge.

We're gonna come all the way up. Can you see how my leg is right on the edge? My foot? We're gonna take the hands behind your head. We go contract, push out in, push out. Done. So we're working into the glutes, hip mobility here, heart Tracey is up, in, out, in, out, five, four, three, two.

One. Holdy here. Power it. Power. Arms push.

Come on. You got power with those arms, power and strength. It's not that heavy, so you guys can do this good, and six, and five, and four, and three. And two, and one, come all the way up. From here, push out, side bend over into a stretch, bring it back, and all the way in, one more for good luck, reach out, side stretch, bring it back, pull it in. Now from here, we're going to turn.

And now we're gonna go the other side. So first of all, put your knee on the box, grab. We're gonna take your foot on the edge of the reformer here, right on the edge, lift up hands behind your head. We contract in, push out. Your butt is aiming towards the heel, and then we extend high. Good.

Inhale. XL. Inhale. XL. Four more hips back.

Hips extended. Hips back. Extended. Last time, power arms and lag. It's like a skating, skating, skating, out and in, out and in.

Five, four, three, two, and one. Come back, arms out, mermaid over, and that side stretch. Come back one more, mermaid over side stretch, and then come back and release. Turning around. I'm gonna continue. From here.

We're gonna come down, you're in forearm balance here. Now just gonna go forwards and back, feel this movement here, you're in A pelvic tilt, feel those abs moving forwards and back. That's kind of where we wanna feel the lower abs. This is your precursor for the next move that we're going to be doing. Couple more.

XL. One more. Now we're gonna come up and excel press. Same movement, lower abs, pubic bone to belly button, and pressing the cabbage forwards. So there's your prep for your pikes here.

It's all coming from your lower abs, get out your shoulders. Press the carriage towards the box. Keep breathing. Five more. Last time, drop the feet down, come up onto your hands, hold that stretch, because we're gonna move on to side now.

So turn your toes towards me. There we go. And then curl back down onto your forearm and reach out. I'm gonna put my hand here for good luck. And we're gonna bend and push out.

Bend and push it, like, get out your shoulder joint, out your shoulder joint. Okay? Lift up and out. Once you feel, you can do this, then you can take your hand behind your head. Push out in it. For four, three, keep lifting up. Two, and one, hold it here.

Hold it. Find that power movement here. You can hold it. Don't always have to keep moving. Hold it. Feel strong.

Lift the obliques up. Get out your shoulder. Reach to the sky and hold that side plank for five. For four. For three. For two and for one.

Bend your knees in. Put that hand down first. Drop the knees down. Turn around. Hinge back. Give yourself a nice stretch.

Gonna go again with the other side, curl through that lower abs. Turn around. Turn around. Find yourself secure first in your shoulder joint before you lift your hips up. Bring it in and out.

In and out. When you're ready, and maybe you don't feel ready. You wanna keep your hand forwards on the box. Absolutely. And get those hips lifted underneath those obliques lifted. Get out your shoulder, pull your shoulder blades down, hand behind the head if you can, open it forwards to your box. Alright. We've got this.

For four, breathe, three, and two, and one. Hold it there. Reach the hand up. You find that gorgeous balance. Lift up on those obliques. Come on. Lift up.

Pull pull pull. Draw your scapula down away from your ears, lift up, and reach your fingertips up to the sky and hold with power and strength for eight, seven, six, five, four, three, two, and one, bring the hand down first, bend the knees in, and come back. Hands forwards, chest in between your arms and enjoy that stretch. Hold it there. From here, curl through the spine, lift all the way up, come up into your swan.

Alright. We're all here. Pull back, and then lift up. Inhale into that swan. Exhale lift up, up, up, up, up, up. So your heart center is lifting up to the sky.

Try not to drop into your shoulders, lift out of your shoulders. Couple more. Inhale. Exale. One more. Inhale. XL hold it there.

Hold it. Come back on an incline. Shift your focus forwards. Tracey dip. Tracey dip. Your elbows are going back towards me.

Good. Super simple, but not as not as easy as it may look, quaking those arms again for five, for four, for three, for two, and for one, arms are Tracey. Finish it off in your swan, and your swan in your swan. And back. Take your right leg forwards.

You're in a pigeon pose. The opposite leg is against the shoulder rest. Take your leg forwards into your pigeon pose. Hold it there, bring your hands forward, lift up nice and tall. Now let's see if we can reach that leg out, take the weight forwards over your hips, and see if we can walk down.

Maybe we can, maybe we can't. We've got that nice bar there to hold that position. Does not feel good? So try and get your hips square to the box now. Now we're gonna try and rotate towards that front knee.

There. That's just too challenging. Don't do it. Just stay forwards. Bring it back, hold it there for five, for four, for three, two, one, bring the carriage in. Drop the knee down. The as your legs are shaking.

Come up. Nice and tall, and then bring that leg back. Foot against your shoulder rest for us before we move into the other side, pigeon, externally rotate that leg are we all there? Now try and get that hip forwards, hands towards the front of the box, lift up nice and tall. Now hinge forwards a little bit.

And see if we can reach that leg back. See my legs a bit shaky here. Bring the hand down, and then see if we can stretch. See your legs start to shake and you wonder why that is. Well, obviously, we're stretching out those muscle fibers. And sometimes they haven't been stretched for a while.

That's why we do Pilates because it's such dynamic strength and flexibility all combined together, which is what This program was about today, how you mix, strength, flexibility, dynamic movements, and slow and controlled movement too. That's what Pilates is all about. Get that leg extended. There we go. Now let's see if we can rotate. Woohoo. There we go in that rotation.

Hold it there. Don't come out. Bring that leg down to the floor, bend that knee, lift up. One last stretch. Amazing work, hold it there.