WEBVTT
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Welcome to Elevate Springfield, where we'll dive into strategies and stories that help you rise to your full potential.
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Each episode, we'll talk about how you can take intentional steps to elevate your life and your business while making a meaningful impact on those around you.
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Along the way, we're gonna bring in the change makers from our community that are already elevating.
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We'll bring the actionable strategies, you bring the discipline and follow through, and together we can elevate Springfield.
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Alright, let's go, Springfield.
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Time to 10X, time to level up.
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Hey, you are listening to the Elevate Springfield Podcast coming to you from the big dog construction studio in beautiful downtown Springfield.
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Robert Farrell here, Certified 10X coach, speaker, and mentor.
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Here to bring you actionable strategies.
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You bring the discipline and follow through it together.
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We're gonna Elevate Springfield.
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Say, if you're not elevating your health and wellness, you're not gonna be able to elevate in all other areas.
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This is the baseline.
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You know I'm passionate about it, and you know that's why I brought this segment to Elevate Springfield.
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We're gonna get right to our guest after the break.
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Looking for personalized insurance with hometown care, David Hilst, American Family Insurance Agent, is here to help you protect what matters most: your family, your home, and your dreams.
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Whether it's auto, home, life, business, David and his team are proud to serve the Springfield community with trusted advice and reliable coverage.
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Local service, real relationships, peace of mind.
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Call today or stop by their office.
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They can build your dream protection plan together.
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Call 217-726-6343.
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All right, and we are back.
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Obviously, I'm not in my studio, but I'm in another studio.
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I am at Pulse Pilates Studio.
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Hey, you remember Bailey Sullivan from two months ago?
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A month ago?
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Not too long ago.
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Yeah, it wasn't too long.
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I think I've got like two months, probably.
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Yeah.
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Month and a half.
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Well, we're excited to be here.
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Ellie and I are gonna uh go through some of the movements.
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Bailey's gonna show us some stuff.
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So, Bailey, what are we doing today?
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We are gonna be working on the reformer, and I'm gonna run you guys through a basic ish.
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We're gonna make you sweat a little bit, um, reformer sequence.
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Um, and I'll do just a little bit with you.
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I'm gonna do a little bit with Ellie and get you guys a little bit of an idea of what the reformer is and all some of the things that we can do.
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We're only gonna scratch the surface on what the things that we can do on the reformer.
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Um, there's so much that can be done, but we're gonna just give you a little general idea of how it moves and hopefully, like I said, get you a little sweaty.
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You know, your core muscles, always important.
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And so, yeah, we'll get started.
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I'm ready to go.
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Ellie, you ready to go?
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Yeah.
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Okay, let's do it.
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All right.
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Okay, so quick little rundown on what the reformer is.
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This is your carriage bed.
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You have two shoulder blocks and a headrest.
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This is your foot bar, your foot plate, and then you have springs down here that offer different levels of resistance.
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Sometimes we want things to be heavier, that makes it harder.
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Sometimes lighter makes it harder, depending on what we're doing.
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With your straps, we have two straps back here.
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We have a short loop, which are the handles that goes for your hands.
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If it's ever too heavy, you can always drop down to that longer loop that will lighten the weight for you.
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Okay.
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Your feet go into the loops, not at the same time.
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Yeah, that's what I was gonna say.
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Yeah, no, but it's a little, it's a little circusy, but not that circusy.
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And then um, if you're ever feeling sweaty in your hands or forearms, we have grips there that we can put underneath you.
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Okay.
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And then that box belongs to you.
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So I'm gonna have you start.
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We're gonna do what's called footwork.
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Okay.
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Um, I'm gonna have you lie onto your back for me.
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So your head is going to go onto the headrest back here, and your feet will come up onto your foot bar.
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Yeah, cheat.
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And is it okay if I move your feet?
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Yeah.
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Okay.
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All right.
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So your feet are gonna come up.
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Yep, we're gonna take that ball.
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I'm gonna have you drop that down between your thighs for me.
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Okay.
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Okay.
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Yeah, and let's roll it um a little bit towards you.
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Yes, perfect.
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Okay.
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We're gonna go heels on.
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So we're gonna bring one heel on.
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All right, we're going to go toes pulled up to the knees here, and your arms are gonna be down by your sides.
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Now, before we even begin to move, I want you to take a big breath in, fill the lungs up and feel how your ribs are expanded out.
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Now take a deep exhale, like fog the mirror.
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Feel how your rib cage just draws in.
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Naturally, your core fires up when you deeply exhale like that.
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So just by breathing, you don't even have to think about your core.
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So you're gonna take another big breath in.
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On your exhale, you're gonna push into your heels and stretch your springs out and open up the springs as you press away.
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And then you're going to slowly come back in with control.
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Inhale to come in.
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Yes.
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So come all the way in on that inhale.
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And then you're going to exhale, press right back out, finding that squeeze in from all sides.
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And then we are bending the knees and coming all the way back in.
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Now, as you move back and forth, so keep moving just like that while I keep talking.
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Now, with your back and your spine, I want you to think about your neutral spine here.
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So that means that we all have a curve in your low back.
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I want you to maintain your curve.
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So a lot of the time our low back wants to flatten out when we press out, but I want you to maintain a little bit of an air bubble.
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Yeah.
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And think about like where your tailbone and your pubic bone are, and they're kind of tipped just a little bit away from you to maintain that neutral position.
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And let's do three more here.
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So, like I said, this is called footwork.
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We will move through a couple of different foot sequences, but there's quite a few that we can do to get your feet warmed up, your ankles warmed up, and everything also nice and strong, too.
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Your feet are the foundation that you live on every single day, all day long.
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So it's important to have strong foot health and ankle health because if things are going on down here, then that can trail up into your knees, into your hips.
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It can even give you lock jaw.
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So it's all connected.
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Lock jaw.
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Yes.
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Mm-hmm.
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Going out two more.
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Yeah, if you have like a if your gait is off, that can start affecting your jaw because your posterior chain is connected.
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I'm using a lot of big words, your top of your head, down the back of your body and into your heels.
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My gait is off a little bit.
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I was at a springfield running center, and they told me that.
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Your gait was off a little bit.
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Go all the way you need to do Pilates then.
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There we go.
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Come halfway in and you're gonna hold it at the halfway point.
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Now pause here.
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I want you to pulse out one inch, in one inch, out and in.
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Go little pulses like you would, like in a squat.
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That's perfect.
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Good.
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That's a good tempo as well.
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Going out and in, out and in for five, four, make it a little bit smaller, going a little too big.
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Three, two, and hold it one.
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Now pulse the ball in.
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Ten, nine, good.
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Eight, seven, six, nice firm squeezes.
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Feeling that waistline tighten as well with each squeeze.
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Two, one, go all the way out, bend your knees and come all the way back in.
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All right, now let's go heels together, toes apart.
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Okay, so heels locked together, lined up right with the center of your body.
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And you're gonna exhale again, press your legs straight out and then slowly come back in and maintain that neutral positioning here in that low back.
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And then exhale, push off and away and slowly bring it back in.
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So like glutes, hamstrings, inner thighs, especially when we're using the ball.
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Sometimes we'll use weights in footwork too to add another layer, more coordination that you have to use.
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Good.
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One more.
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And then I'll have you come halfway in.
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You're gonna hold it here.
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You're gonna find those pulses again.
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So back and forth with the carriage out one inch, in one inch, out and in for eight.
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Seven, keeping a tight grip on the ball.
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Five, four, three, nice tempo.
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Two.
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Hold one.
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Now pulse the ball in.
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Squeeze ten, nine, eight, seven, six, five, four, three, two, and one.
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Go all the way out.
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Bend your knees, come all the way back in.
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For time's sake, we're gonna move on to some arms.
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Normally we would do several more rounds of footwork in all different positionings.
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Again, to get the legs and the arms warmed up, getting ready to do some other things here.
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All right, so now with the straps, we're gonna take these short loops and then we're gonna go straight arms up to the ceiling, right over your chest, and pull those hands just a little bit, a little bit more up and over the chest to the ceiling.
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So go hands like about there and then bring that one to meet it here.
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Now slowly bend the knees in.
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Okay, now we have taut tension there.
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Now you're gonna lift your legs up and tabletop.
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Okay, so bend your knees for me.
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Okay, so this is a tabletop position here.
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All right.
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Now, from this position, we're gonna take a big breath in again.
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On your exhale, pull just those arms down by your sides.
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Great.
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And then slowly let your arms float back up with control.
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And then you pause, you exhale, draw those arms down and then let your arms slowly float back up.
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And on this next one, I want you to pull a little bit lower.
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So go all the way down to the bottom point of your hips and go a little more narrow with your hands too.
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That's great.
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And then slowly come back up.
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Great.
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And then keep those feet lifted.
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And then exhale, draw down, keeping that low back on the mat.
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Good.
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So low back stays on the mat.
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Low back stays down, but I want your knees to be a little bit further away from you.
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A little bit.
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Yeah, and we're gonna bring your feet up there.
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Okay, now try to get the low back down here.
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So use that exhale.
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Use that sinking down sensation that we found before we started.
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Good.
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And draw down.
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Great.
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And then let your arms slowly float back up.
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Do you run usually?
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Is that like your form of exercise?
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Distance running.
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Okay.
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Sprint.
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Okay.
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Pilates is great for runners.
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It helps all those stabilizer muscles that we talked about on the podcast.
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It helps even out your gait, brings you back to that balancing point.
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It's nice and gentle on the body as to posed to running, can be a little bit intense for those joints.
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On the next one, you're going to draw the arms down and you're going to hold them down.
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So go all the way down to that mat and stay here.
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Now your low back and the back of the rib cage are on that mat.
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You're going to squeeze your ball and take a big breath in.
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On the exhale, straighten those legs up and at an angle away from you.
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Great.
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And then bend both knees back in and then straighten those legs out to that same angle and then bend your knees back in.
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And exhale, reach out and away.
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Inhale, let it bend.
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Let's do two more here.
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Last one and bend those knees in.
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Go straight arms up to the ceiling.
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And then I'm going to have you rest your feet down onto that foot bar.
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Great.
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Good.
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How'd that feel?
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Feel okay?
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Yeah.
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All right.
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So I'm going to have you scoot off of your shoulder blocks a little bit.
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So keep your handles and just shim yourself on down to give yourself some freedom up here.
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Yeah.
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Okay.
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Now I might have you.
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Actually, you're probably okay there.
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Okay, straight arms up to the sky.
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Lift your legs up and tabletop again.
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Okay, now we're going to do a chest lift.
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So the knees don't come to you.
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You are going to take a big breath in.
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Exhale, pull those arms down and curl up, head, neck, and chest off the mat.
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Look down at your thighs.
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Great.
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Arms go a little bit lower.
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And then you're going to go arms up, head back, reset, pause, arms draw down.
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We lift up and towards those bent legs.
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And then you slowly lower yourself all the way back down.
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Great.
00:11:05.679 --> 00:11:10.799
And then exhale, lower and lift up, and then inhale, lower it all back down.
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Good work.
00:11:11.679 --> 00:11:15.200
Keeping that low back down the whole time, not letting those knees come to you.
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You are lifting up and towards your legs.
00:11:17.279 --> 00:11:17.440
Good.
00:11:17.600 --> 00:11:17.840
Good.
00:11:17.919 --> 00:11:24.639
And then remember when you lift, we're using that exhale to find that cinching in with that rib cage, that narrowing through that waistline.
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Good.
00:11:25.360 --> 00:11:26.879
Slowly let it return back home.
00:11:26.960 --> 00:11:27.200
Good.
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Keep a tight grip on that ball.
00:11:28.559 --> 00:11:29.519
Head goes all the way back.
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So many things to think about.
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Draw down, let it lift.
00:11:33.200 --> 00:11:35.519
Slowly bring it back home with control.
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Good.
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Last two.
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Supposed to go slow when I go down.
00:11:38.480 --> 00:11:38.879
Yes.
00:11:39.039 --> 00:11:39.440
Yep.
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That way you don't lose that tension on the straps or on the springs.
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Last one.
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Hold it here.
00:11:44.879 --> 00:11:47.360
Now stretch both legs out to that angle that you were at.
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Bend both knees in.
00:11:48.799 --> 00:11:49.039
Good.
00:11:49.120 --> 00:11:52.080
And then reach your legs out, but don't let that take away from your chest lift.
00:11:52.159 --> 00:11:53.440
So try to curl up a little bit more.
00:11:53.519 --> 00:11:53.759
Yep.
00:11:53.919 --> 00:11:56.000
Try to stay there and reach your legs out.
00:11:56.159 --> 00:11:57.759
And then bend those knees back in.
00:11:57.919 --> 00:11:58.159
Good.
00:11:58.320 --> 00:12:00.639
Chin slightly down, not too far down.
00:12:00.799 --> 00:12:01.120
Good.
00:12:01.279 --> 00:12:03.919
Not a full double chin, just a little bit of a double chin.
00:12:04.000 --> 00:12:07.360
And then go all the way out for two and bring it back in.
00:12:07.600 --> 00:12:08.080
Good.
00:12:08.320 --> 00:12:09.200
Last one.
00:12:09.840 --> 00:12:10.960
And bring it back in.
00:12:11.120 --> 00:12:11.759
Awesome job.
00:12:11.840 --> 00:12:12.080
All right.
00:12:12.159 --> 00:12:13.360
So come all the way in for me.
00:12:13.519 --> 00:12:15.039
I'm going to have you sit yourself up.
00:12:15.200 --> 00:12:16.879
So take this ball out and I'll hand that.
00:12:17.039 --> 00:12:17.679
Hand that to me.
00:12:17.759 --> 00:12:20.000
And you can swing your legs just over to that side.
00:12:20.480 --> 00:12:22.720
Okay, we're going to do what's called a long stretch now.
00:12:22.799 --> 00:12:25.919
So there's a really cool video of Sylvester Stallone doing this.
00:12:26.000 --> 00:12:28.639
So we'll see if you look as amazing as he does.
00:12:28.720 --> 00:12:28.879
Yeah.
00:12:30.240 --> 00:12:30.399
All right.
00:12:30.480 --> 00:12:33.759
So we're going to stand up for me and you're going to go hands onto the bar.
00:12:33.919 --> 00:12:34.080
Yes.
00:12:34.480 --> 00:12:36.799
And you're going to go just hang on like that.
00:12:37.120 --> 00:12:40.159
Okay, then, and let me get you some grippies here for your feet.
00:12:40.399 --> 00:12:42.720
Okay, you're going to come up onto that carriage bed.
00:12:42.799 --> 00:12:44.879
So stand up just like right here with both legs.
00:12:45.039 --> 00:12:45.200
Yep.
00:12:45.360 --> 00:12:50.720
And I'm always, anytime you're standing up on the reformer, you have to be hanging on so that you do not fall.
00:12:50.879 --> 00:12:51.039
Okay.
00:12:51.200 --> 00:12:52.799
You are going to then walk your feet back.
00:12:52.879 --> 00:12:55.519
I want your heels halfway up the shoulder blocks about here.
00:12:55.679 --> 00:12:59.519
And then the balls of your feet onto the little pads or on those grips there.
00:12:59.600 --> 00:13:00.240
Just like that.
00:13:00.320 --> 00:13:00.879
That's perfect.
00:13:01.039 --> 00:13:01.200
Okay.
00:13:01.279 --> 00:13:04.480
Now bring your shoulders over your hands and then push your legs back.
00:13:04.639 --> 00:13:05.120
Hold that.
00:13:05.200 --> 00:13:07.759
Okay, now press backwards for me a little bit more.
00:13:08.080 --> 00:13:08.559
Hold that.
00:13:08.639 --> 00:13:11.279
Okay, now from here, press up into my hands here.
00:13:11.440 --> 00:13:12.799
Lift, broaden this.
00:13:12.960 --> 00:13:13.200
Yes.
00:13:13.279 --> 00:13:16.080
Okay, now keep that because we want your lats fired up right now.
00:13:16.399 --> 00:13:18.960
And your core is also working along with your glutes.
00:13:19.120 --> 00:13:21.279
We're going to saw our body back.
00:13:21.600 --> 00:13:23.519
Chest goes back towards your spring.
00:13:23.600 --> 00:13:26.159
So you're going to push backwards a little bit with your upper body.
00:13:26.399 --> 00:13:27.200
Go back further.
00:13:27.279 --> 00:13:27.679
Yeah.
00:13:27.840 --> 00:13:31.600
Then you're going to slowly come forward and you're going to keep this lifted here.
00:13:31.679 --> 00:13:33.360
So press into my hands, keep that.
00:13:33.519 --> 00:13:33.840
Yep.
00:13:34.000 --> 00:13:36.960
And then you're going to slide your body back again, pushing back.
00:13:37.039 --> 00:13:38.720
And then we're going to bring ourselves forward.
00:13:38.879 --> 00:13:44.399
Think about if you were had a mirror across the room, you were head butting your reflection, keeping that neck nice and long.
00:13:44.559 --> 00:13:44.960
Yeah.
00:13:45.120 --> 00:13:47.440
Trying to not be scrunched up in here.
00:13:47.679 --> 00:13:51.679
We want to keep your shoulder girdle strong, but we want that neck long.
00:13:52.240 --> 00:13:55.919
Thinking about growing out from the top of your head out through your heels.
00:13:56.080 --> 00:13:58.480
I also want you to bring your thumbs on top there.
00:13:58.639 --> 00:13:59.120
There you go.
00:13:59.279 --> 00:14:00.960
Try not death grip that bar.
00:14:01.279 --> 00:14:02.240
That shoulder girdle.
00:14:02.320 --> 00:14:02.799
What is that?
00:14:02.960 --> 00:14:07.120
So this is just a set of muscles that are in the back of your shoulders here.
00:14:07.360 --> 00:14:10.240
So it's a very easy group of muscles to injure.
00:14:10.399 --> 00:14:10.799
Good.
00:14:11.039 --> 00:14:11.759
Go one more.
00:14:12.320 --> 00:14:13.360
This looks great.
00:14:13.519 --> 00:14:14.879
And then come all the way back in.
00:14:14.960 --> 00:14:15.120
Good.
00:14:15.200 --> 00:14:18.080
I'm gonna have you park that and then walk your feet in and forward.
00:14:18.240 --> 00:14:18.559
Good.
00:14:18.639 --> 00:14:21.200
And then you're gonna take a step completely down and off.
00:14:21.360 --> 00:14:22.399
Awesome work.
00:14:22.639 --> 00:14:22.879
Okay.
00:14:23.120 --> 00:14:24.000
Yeah, feel okay?
00:14:24.159 --> 00:14:24.399
Yeah.
00:14:25.360 --> 00:14:25.600
Okay.
00:14:25.759 --> 00:14:30.879
So now, time-wise, I'll have you do feet and straps and then we'll let Ellie jump on.
00:14:31.279 --> 00:14:31.679
All right.
00:14:31.840 --> 00:14:34.399
So we are going to lie onto your back for me.
00:14:34.559 --> 00:14:35.360
So how we started.
00:14:35.440 --> 00:14:38.960
So head back onto your headrest, bring your feet up onto the bar.
00:14:39.519 --> 00:14:39.840
All right.
00:14:39.919 --> 00:14:43.440
Now from this position, bring your feet onto that bar and you're gonna press your legs.
00:14:43.519 --> 00:14:44.879
So stand on that foot bar.
00:14:44.960 --> 00:14:47.440
So open those springs out carefully.
00:14:47.679 --> 00:14:48.000
Good.
00:14:48.080 --> 00:14:50.240
Okay, now bend your right knee in.
00:14:50.399 --> 00:14:52.480
Bring the right foot into this loop here.
00:14:52.639 --> 00:14:52.960
Okay.
00:14:53.360 --> 00:14:56.480
Then I want you to push this right leg out and away from you.
00:14:56.559 --> 00:14:58.159
Then bend the left knee in.
00:14:58.399 --> 00:14:58.960
Perfect.
00:14:59.039 --> 00:15:00.320
And bring your legs together.
00:15:00.559 --> 00:15:00.879
Okay.
00:15:01.120 --> 00:15:03.039
Now with your arms by your sides.
00:15:03.200 --> 00:15:04.080
Now, how do you feel?
00:15:04.320 --> 00:15:04.879
Feel okay?
00:15:05.120 --> 00:15:05.279
Okay.
00:15:05.759 --> 00:15:07.440
So I've never done it, but it's good.
00:15:07.759 --> 00:15:10.080
Spring tension wants to pull you that way.
00:15:10.159 --> 00:15:13.519
So you have to keep your pelvis anchored onto that mat.
00:15:13.679 --> 00:15:17.519
You're gonna let your legs come together, give them a nice squeeze.
00:15:17.919 --> 00:15:22.399
And I might have you, let's see, lower your legs down towards me.
00:15:22.639 --> 00:15:22.960
Good.
00:15:23.039 --> 00:15:23.759
Okay, you're good.
00:15:23.840 --> 00:15:28.720
And then slowly let your legs float up and you're gonna fold right at the front of your hips.
00:15:28.799 --> 00:15:31.519
So think about like sitting back and into a chair here.
00:15:31.679 --> 00:15:34.480
And then you're gonna exhale, lower those legs down.
00:15:34.559 --> 00:15:37.120
And then you're gonna let your legs slowly float back up.
00:15:37.279 --> 00:15:37.519
Good.
00:15:37.600 --> 00:15:38.000
Pause.
00:15:38.080 --> 00:15:40.000
And then exhale, lower those legs down.
00:15:40.159 --> 00:15:43.919
So that little hover in your low back that we talked about in the beginning, I want you to keep that.
00:15:44.159 --> 00:15:48.720
So when you're when your feet go up, try to not let that low back flatten completely out.
00:15:48.960 --> 00:15:49.360
Good.
00:15:49.519 --> 00:15:50.720
And then lower it down.
00:15:50.879 --> 00:15:52.399
Yeah, you can work your core more.
00:15:52.480 --> 00:15:57.679
So your core really has to stabilize that spine so that your legs are free to move independently.
00:15:57.840 --> 00:16:10.879
And that's where you got to train your body to be like, okay, in the approprioception, which means like where you are in space, knowing when to stop and knowing when to keep that tailbone down, low back a little hovered, and then allowing those legs to pull down and away.
00:16:11.039 --> 00:16:15.519
Go one more for me, lowering those legs down, and you're gonna hold it out here.
00:16:15.600 --> 00:16:17.679
We're gonna go heels together, toes apart.
00:16:17.840 --> 00:16:18.159
Okay.
00:16:18.399 --> 00:16:20.320
So your feet are in a little bit of a V.
00:16:20.480 --> 00:16:24.399
You have to keep your heels glued together, which might be a little more challenging than it sounds.
00:16:24.559 --> 00:16:26.559
You're also gonna maintain your neutral position.
00:16:26.639 --> 00:16:26.799
Okay.
00:16:27.039 --> 00:16:29.759
So you're gonna bend your knees in and let those knees butterfly apart.
00:16:30.000 --> 00:16:30.720
And my knee goes.
00:16:30.879 --> 00:16:33.200
Yep, and they go to the outside of the ropes, about there.
00:16:33.279 --> 00:16:39.120
And then you're gonna push your legs right back out straight, and we're gonna squeeze those inner thighs all the way in and together.
00:16:39.279 --> 00:16:39.600
Good.
00:16:39.679 --> 00:16:44.559
And then let it slowly bend in and exhale, push your legs right back out and away.
00:16:44.799 --> 00:16:45.360
Great.
00:16:45.519 --> 00:16:49.279
And then let the knees bend in and then push out and away.
00:16:49.440 --> 00:16:49.679
Good.
00:16:49.759 --> 00:16:57.200
And when the knees bend in, make sure that we are maintaining that neutral position in that spine, not letting that low back completely flatten out.
00:16:57.279 --> 00:17:01.919
And then when you move, another thing that you can think about when the legs push away, this belly is drawing up.
00:17:02.000 --> 00:17:04.480
So you're getting stretched apart like saltwater taffy.
00:17:04.720 --> 00:17:06.000
Fair starts on Thursday.
00:17:06.079 --> 00:17:08.079
So you ready to go to that, Ellie?
00:17:08.240 --> 00:17:08.400
Yeah.
00:17:08.640 --> 00:17:09.599
Are you guys fair people?
00:17:10.559 --> 00:17:11.119
I think we are.
00:17:11.279 --> 00:17:12.319
We can ride the ride.
00:17:12.480 --> 00:17:13.920
I am not a ride rider either.
00:17:14.480 --> 00:17:15.279
Yes, same.
00:17:15.440 --> 00:17:16.319
Same, same.
00:17:16.640 --> 00:17:18.079
I am obsessed with the fair.
00:17:18.240 --> 00:17:18.559
Obsessed.
00:17:18.880 --> 00:17:19.200
I'm sorry.
00:17:20.079 --> 00:17:21.599
A little more under control with this.
00:17:23.279 --> 00:17:23.519
Good.
00:17:23.599 --> 00:17:24.079
Go one more.
00:17:24.319 --> 00:17:24.799
Push out.
00:17:24.880 --> 00:17:25.599
Now hold it here.
00:17:25.680 --> 00:17:27.920
Go parallel feet, feet up to the ceiling.
00:17:28.079 --> 00:17:29.279
Your butt stays down and heavy.
00:17:29.359 --> 00:17:30.799
So feet go up and we hold it.
00:17:30.880 --> 00:17:31.039
Okay.
00:17:31.440 --> 00:17:32.640
Keep your neutral spine.
00:17:32.799 --> 00:17:36.319
Lower your legs down and stop about there.
00:17:36.480 --> 00:17:40.880
Let your legs open, circle up and around and above those hips and together.
00:17:41.039 --> 00:17:42.960
Hold and then lower your legs down.
00:17:43.119 --> 00:17:46.000
Open your legs, circle around and up to the top.
00:17:46.160 --> 00:17:47.440
Keep that neutral spine.
00:17:47.599 --> 00:17:48.640
Yeah, good job.
00:17:48.880 --> 00:17:50.400
And then lower it down.
00:17:50.480 --> 00:17:56.160
And then you let it open all while keeping the core active so that your hips are steady.
00:17:56.319 --> 00:17:59.119
Because if your spine is staying still, your hips won't move.
00:17:59.599 --> 00:18:01.440
Try to not let this toe turn in.
00:18:01.599 --> 00:18:02.559
Keep that parallel.
00:18:02.720 --> 00:18:02.960
Good.
00:18:03.039 --> 00:18:04.880
When you get to the top, I'll have you pause.
00:18:05.039 --> 00:18:06.640
Then you're gonna maintain your neutral.
00:18:06.720 --> 00:18:07.759
Watch that left foot.
00:18:07.839 --> 00:18:12.640
And then you're gonna open those legs out and circle them down and around together.
00:18:12.880 --> 00:18:16.640
And then release or let those legs slowly float back up with control.
00:18:16.799 --> 00:18:17.039
Good.
00:18:17.119 --> 00:18:22.000
And you pause and then we open up, split apart, circle down and towards that foot bar.
00:18:22.160 --> 00:18:25.279
Now, as those legs open, so again, keep moving just like that.
00:18:25.359 --> 00:18:28.559
When those legs open and circle down around, use that exhale.
00:18:28.720 --> 00:18:33.920
So now we are squeezing in through that midsection to bring those feet back together.
00:18:36.400 --> 00:18:38.079
Yeah, but they're really good for your hips.
00:18:38.400 --> 00:18:39.920
Yeah, just like that mobility.
00:18:40.079 --> 00:18:43.839
So all of this equipment was created to make the mat work more accessible.
00:18:44.000 --> 00:18:46.079
So with the springs, your legs are supported.
00:18:46.240 --> 00:18:48.400
You could do this on the floor, you against gravity.
00:18:48.480 --> 00:18:52.240
It's very challenging because your low back would have to stay down.
00:18:52.319 --> 00:18:56.160
Um, or if you were more advanced, it would maintain that neutral position.
00:18:56.240 --> 00:18:58.799
Um, and then you're gonna go legs up and we're just gonna stretch out.
00:18:58.880 --> 00:19:04.160
So grab a hold of these ropes here and just pull down and then keep your feet up for me and then just hold that.
00:19:04.319 --> 00:19:04.640
Yes.
00:19:05.039 --> 00:19:10.240
So yeah, so if you were to do that on the floor, it'd be very difficult because you or your legs are just hanging on.
00:19:10.319 --> 00:19:10.880
You know what I mean?
00:19:10.960 --> 00:19:12.400
You have to really connect to those muscles.
00:19:12.480 --> 00:19:16.319
And if you don't have those muscles, it's really hard to do, if not impossible.
00:19:16.559 --> 00:19:18.640
So the springs add support.
00:19:18.720 --> 00:19:29.680
Now, with that said, the springs also add resistance that you have to work against so that you can develop those muscles so that you could go back to the mat and do what you need to do without having that spring tension.
00:19:29.759 --> 00:19:35.759
But the reformer is cool because no matter where you are athletically, um, it will meet you wherever you are.
00:19:35.920 --> 00:19:39.119
So, like I said, it was meant to help you and support you.
00:19:39.279 --> 00:19:49.039
So if you were a beginner in movement or if you are an advanced mover, like an Olympic athlete, this is still challenging because it's just so different than what you would normally do in the gym.
00:19:49.279 --> 00:19:56.160
You're gonna go heels together, toes apart, and you're just gonna let your legs open out a little bit and just feel an inner thigh stretch and just hold that.
00:19:56.880 --> 00:19:57.839
That's a really good stretch.
00:19:58.079 --> 00:19:58.160
Yeah.
00:19:58.480 --> 00:20:04.640
So you said a little bit ago, sometimes the lift on the string is actually more difficult to explain that too.
00:20:04.720 --> 00:20:13.920
So, like when you were up doing your long stretch here with your hands on the foot bar, if we were to lighten that, that would feel a lot more work.
00:20:14.559 --> 00:20:20.880
So it'd be less support for your shoulders and your back as you move out and in, but um, and it'd be more core work too.
00:20:21.119 --> 00:20:28.880
And then you're gonna bring your legs together and then you can bend your knees in and let one strap come off and go find your foot bar, stand on that foot bar.
00:20:29.039 --> 00:20:29.359
Good.
00:20:29.440 --> 00:20:34.319
And then this leg just comes out easily and then find that foot bar and then come all the way in.
00:20:34.480 --> 00:20:37.680
Do you want to try doing that again on a lighter spring to see what it feels like?
00:20:37.839 --> 00:20:38.079
Sure.
00:20:38.240 --> 00:20:39.039
Okay, come on up.
00:20:39.440 --> 00:20:41.759
All right, let me get your grips for you for your feet here.
00:20:42.720 --> 00:20:48.160
And like I said, there's like this is like 0.05% of all the crazy things that we can do on it.
00:20:48.319 --> 00:20:53.680
But yeah, I mean, it's so fun because it, you know, to make up new routines and everything for people to do.
00:20:53.839 --> 00:20:59.279
And then also when you are like, all right, I've done this last week and it was really hard last week, but then this week I'm getting up a little bit higher.
00:20:59.359 --> 00:20:59.920
You know what I mean?
00:21:00.000 --> 00:21:04.720
It's just such an awesome and rewarding form of rehab and exercise.
00:21:05.039 --> 00:21:06.960
Prize is the best, but I'm obviously biased.
00:21:07.200 --> 00:21:13.440
We're gonna go hands up on the bar again, stand up back onto the carriage, and then we're gonna walk your feet back.
00:21:13.680 --> 00:21:16.079
Heels come halfway up your shoulder blocks here.
00:21:16.319 --> 00:21:19.759
Okay, we're going to press back and find your plank again.
00:21:19.839 --> 00:21:22.240
So lower the hips down, hold.
00:21:22.400 --> 00:21:22.720
Okay.
00:21:22.880 --> 00:21:25.279
Now feel how just a little bit lighter that is.
00:21:25.519 --> 00:21:31.119
Now slide your body back a little bit, then slide your body forward, keeping the buns down, keeping, yep, there you go.
00:21:31.279 --> 00:21:33.119
Try not round up to the sky.
00:21:33.279 --> 00:21:33.680
Good.
00:21:33.839 --> 00:21:36.160
So soften through here a little bit, there.
00:21:36.400 --> 00:21:38.960
And keep that soft and pull your chest forward.
00:21:39.119 --> 00:21:40.480
Lift up through here, there.
00:21:40.640 --> 00:21:41.279
Okay, hold.
00:21:41.440 --> 00:21:45.119
Okay, now slide your body backwards and then draw your body forward.
00:21:45.359 --> 00:21:46.000
Good.
00:21:46.319 --> 00:21:46.640
Good.
00:21:46.799 --> 00:21:47.759
Pull this all down.
00:21:47.839 --> 00:21:49.599
Get those lats fired up back here.
00:21:49.680 --> 00:21:50.559
Try to do two more.
00:21:50.799 --> 00:21:51.200
Good.
00:21:51.359 --> 00:21:52.079
Go one more time.
00:21:52.319 --> 00:21:54.319
Feel how your core has to kick in a lot more.
00:21:54.480 --> 00:21:54.799
Yeah.
00:21:55.039 --> 00:21:58.559
Bring it all the way back in, and then you're gonna walk your feet in and together.
00:21:58.720 --> 00:21:59.519
So we could even take.
00:22:00.160 --> 00:22:03.839
Off the yellow and do it on a red, and then that would make it even more challenging.
00:22:04.000 --> 00:22:04.160
Okay.
00:22:04.319 --> 00:22:04.480
Yeah.
00:22:04.559 --> 00:22:10.079
So it's but then when you are having a heavier spring, that spring wants to snap you in pretty quickly.
00:22:10.160 --> 00:22:12.000
So you have to resist that a little bit more.
00:22:12.079 --> 00:22:14.960
So it all works you differently, that resistance.
00:22:15.039 --> 00:22:22.000
So yes, the lighter spring is more challenging, but the heavier spring, it's harder to push back on, harder to control that closure too.
00:22:22.400 --> 00:22:23.119
So yeah, you're done.
00:22:23.200 --> 00:22:23.680
You killed it.
00:22:23.920 --> 00:22:24.319
Awesome.
00:22:24.400 --> 00:22:24.720
Good work.
00:22:24.880 --> 00:22:25.839
I'm sold, y'all.
00:22:25.920 --> 00:22:26.400
I love it.
00:22:26.480 --> 00:22:27.759
It's coming to class next week.
00:22:27.920 --> 00:22:28.160
Okay.
00:22:28.480 --> 00:22:28.720
All right.
00:22:28.799 --> 00:22:31.519
So I'm going to have you, we'll do a little bit of arm work now.
00:22:31.680 --> 00:22:35.200
So I'm going to have you sit with your legs out and in front of you.
00:22:35.279 --> 00:22:36.640
So we're going to face this direction.
00:22:36.799 --> 00:22:37.039
Okay.
00:22:37.119 --> 00:22:39.440
So your legs are going to go straight out and in front of you.
00:22:39.599 --> 00:22:41.680
And just like that, through those shoulder blocks there.
00:22:41.839 --> 00:22:45.839
Okay, so quick little rundown, even though you were watching, just a quick little refresher.
00:22:46.000 --> 00:22:47.440
You're sitting on the carriage bed.
00:22:47.599 --> 00:22:49.920
We have two shoulder blocks on each side of your legs.
00:22:50.079 --> 00:22:52.160
Behind you is the foot bar and the foot plate.
00:22:52.240 --> 00:22:53.680
And these are your straps down here.
00:22:53.839 --> 00:22:54.160
Okay.
00:22:54.400 --> 00:22:56.000
So we're going to take your straps.
00:22:56.160 --> 00:22:57.359
And let me see what I got, John.
00:22:57.759 --> 00:22:58.000
Okay.
00:22:58.160 --> 00:22:59.759
We're going to go handles in your hands.
00:22:59.839 --> 00:23:01.359
Now, if this feels too heavy, let me know.
00:23:01.440 --> 00:23:03.039
And I can always lighten your spring for you.
00:23:03.200 --> 00:23:05.119
But you're going to reach forward and grab a hold.
00:23:05.279 --> 00:23:05.599
Okay.
00:23:05.839 --> 00:23:07.279
Your arms are out in front of you.
00:23:07.359 --> 00:23:08.640
Your palms are turned up.
00:23:08.799 --> 00:23:10.640
I want you to think about your hips.
00:23:10.799 --> 00:23:15.039
You're going to roll your hips back a little bit and kind of tuck and curl a little bit through here.
00:23:15.200 --> 00:23:16.799
Now lean back into my hands here.
00:23:16.880 --> 00:23:20.400
So lean back more and bring your body back, back, back, back, back.
00:23:20.480 --> 00:23:20.720
Good.
00:23:20.799 --> 00:23:21.599
Keep those arms straight.
00:23:21.759 --> 00:23:22.079
There.
00:23:22.160 --> 00:23:22.640
Hold that.
00:23:22.720 --> 00:23:23.039
Okay.
00:23:23.200 --> 00:23:24.400
Now straighten your elbows.
00:23:24.559 --> 00:23:24.960
Good.
00:23:25.200 --> 00:23:27.039
Okay, now hold this positioning.
00:23:27.200 --> 00:23:31.119
You're going to exhale, bring your hands up toward your ears for a bicep curl.
00:23:31.279 --> 00:23:31.519
Good.
00:23:31.680 --> 00:23:33.759
And then straighten those arms out and in front of you.
00:23:33.839 --> 00:23:36.799
And then exhale, bicep curl up towards your ears.
00:23:36.960 --> 00:23:37.279
Good.
00:23:37.440 --> 00:23:39.680
And then slowly straighten those arms back out.
00:23:39.839 --> 00:23:40.480
Good work.
00:23:40.640 --> 00:23:42.240
And again, we're exhaling.
00:23:42.319 --> 00:23:45.039
Bicep curl up and straighten those arms back out.
00:23:45.200 --> 00:23:46.400
Does that tension feel okay?
00:23:46.559 --> 00:23:46.799
Yeah.
00:23:46.960 --> 00:23:49.599
I'm going to have you lean back a little bit more for me.
00:23:49.759 --> 00:23:49.920
Good.
00:23:50.079 --> 00:23:54.079
Because the more you can lean back and the more you can kind of curl under, the more your core has to keep you there.
00:23:54.240 --> 00:23:55.279
So again, let's curl up.
00:23:55.359 --> 00:23:56.319
Let's do three more.
00:23:56.480 --> 00:23:58.160
Bicep, curl it up for three.
00:23:58.240 --> 00:24:00.880
And then slowly straighten those arms out.
00:24:01.200 --> 00:24:04.160
And then exhale, bicep, curl it up for two.
00:24:05.119 --> 00:24:06.799
And then slowly straighten.
00:24:06.960 --> 00:24:07.920
Good one last time.
00:24:08.079 --> 00:24:08.640
Good work.
00:24:08.720 --> 00:24:09.759
Straighten those arms out.
00:24:09.839 --> 00:24:11.519
And we're going to sit ourselves all the way up.
00:24:11.680 --> 00:24:13.359
Okay, now we're going to cross the straps.
00:24:13.519 --> 00:24:16.480
Now, from here, I want you to think about being a mummy.
00:24:16.559 --> 00:24:18.559
So you are stiff, stiff as a board.
00:24:18.640 --> 00:24:21.200
We are going to hinge back with that stiff spine.
00:24:21.359 --> 00:24:26.480
So lean and you're going to think about if you were a mummy, just kind of going back into your, where do they, what do they live?
00:24:26.640 --> 00:24:27.440
Sarcophagus.
00:24:27.519 --> 00:24:27.920
Is that correct?
00:24:28.000 --> 00:24:28.160
Yeah.
00:24:28.319 --> 00:24:28.960
Pull to here.
00:24:29.119 --> 00:24:32.160
You're going to go hands to the underarms, elbows pull out wide.
00:24:32.319 --> 00:24:34.880
So draw those hands in, open those elbows.
00:24:35.119 --> 00:24:35.680
Perfect.
00:24:35.839 --> 00:24:38.079
Slowly straighten those arms out and in front of you.
00:24:38.240 --> 00:24:38.480
Great.
00:24:38.640 --> 00:24:39.119
Hold that.
00:24:39.200 --> 00:24:43.759
And then exhale, draw back again, feeling these shoulder blades come towards each other.
00:24:43.920 --> 00:24:44.240
Yeah.
00:24:44.400 --> 00:24:46.720
And then let those hands float forward in front of you.
00:24:46.880 --> 00:24:48.480
And then again, exhale, pull.
00:24:48.640 --> 00:24:48.799
Good.
00:24:48.880 --> 00:24:49.920
Lower those hands a little bit.
00:24:50.000 --> 00:24:51.119
So watch yourself in the mirror.
00:24:51.200 --> 00:24:53.279
Now lift your elbows up a touch there.
00:24:53.440 --> 00:24:54.960
And then straighten those arms out.
00:24:55.119 --> 00:24:57.519
And then go pull back right into that same position.
00:24:57.680 --> 00:24:58.000
Good.
00:24:58.079 --> 00:24:58.480
Yes.
00:24:58.559 --> 00:24:59.759
And then straighten those arms out.
00:24:59.839 --> 00:25:01.200
Let's do three more just like that.
00:25:01.359 --> 00:25:03.200
And then again, we exhale, pull.
00:25:03.359 --> 00:25:04.240
Good work.
00:25:04.480 --> 00:25:06.559
And then let those arms float in front of you.
00:25:06.720 --> 00:25:06.799
Okay.
00:25:07.039 --> 00:25:07.759
Last two.
00:25:08.319 --> 00:25:09.839
And then back in front.
00:25:10.480 --> 00:25:10.799
Good.
00:25:10.960 --> 00:25:11.920
One more time.
00:25:14.160 --> 00:25:15.039
Good job.
00:25:15.200 --> 00:25:17.519
And then reach those arms out and in front of you.
00:25:17.599 --> 00:25:21.519
And then you can just reach towards your toes here and take a little stretch forward.
00:25:21.680 --> 00:25:26.160
Now you're going to uncross the straps and then you're going to go handles back into your hands.
00:25:26.319 --> 00:25:26.640
All right.
00:25:26.720 --> 00:25:28.720
We're going to do what's called a roll down.
00:25:29.039 --> 00:25:30.640
So your arms are in front of you.
00:25:30.720 --> 00:25:34.000
I got to make you work your core a little bit more since I worked your dad so much.
00:25:34.079 --> 00:25:35.839
We're going to go palms turn in.
00:25:36.160 --> 00:25:38.880
Okay, now we're going to pick your hands up just a tiny bit.
00:25:38.960 --> 00:25:40.240
Okay, start at the hips.
00:25:40.319 --> 00:25:43.039
You're going to think about it's called articulating your spine.
00:25:43.200 --> 00:25:47.359
You're going to roll down one vertebrate at a time until you are flat.
00:25:47.440 --> 00:25:49.599
If you can go flat, if you feel comfortable with that.
00:25:49.759 --> 00:25:52.720
You're going to start at the pelvis and curl those hips under.
00:25:52.880 --> 00:25:56.640
Keep those arms straight because that's going to hold you nice and strong too, along with the core.
00:25:56.799 --> 00:25:57.039
Good.
00:25:57.119 --> 00:26:01.039
Slow and steady, rippling down one vertebrae at a time.
00:26:01.279 --> 00:26:01.599
Good.
00:26:01.839 --> 00:26:06.000
Pause, take a sip, exhale, roll yourself back up.
00:26:06.160 --> 00:26:07.680
And then sit up nice and tall here.
00:26:07.839 --> 00:26:08.000
Good.
00:26:08.160 --> 00:26:09.200
Restack it all up.
00:26:09.359 --> 00:26:10.400
Start at the hips.
00:26:10.640 --> 00:26:11.839
Hips go under.
00:26:12.559 --> 00:26:16.720
Round, ripple, roll with articulation.
00:26:16.799 --> 00:26:20.880
And then pause, take a sip, exhale, roll back up.
00:26:21.039 --> 00:26:21.359
Good.
00:26:21.440 --> 00:26:22.480
Sit up nice and tall.
00:26:22.640 --> 00:26:23.759
Let's do one more.
00:26:23.920 --> 00:26:26.240
And then slowly curl those hips.
00:26:26.400 --> 00:26:26.640
Good.
00:26:26.880 --> 00:26:27.440
Very good.
00:26:27.680 --> 00:26:28.000
Good.
00:26:28.240 --> 00:26:29.759
Rounding through that spine.
00:26:29.920 --> 00:26:30.160
Good.
00:26:30.319 --> 00:26:31.039
Take a sip.
00:26:31.119 --> 00:26:36.000
And then exhale, roll yourself back up and sit up nice and tall.
00:26:36.319 --> 00:26:36.640
Good.
00:26:37.279 --> 00:26:39.920
I need to approve like my entire leg.
00:26:41.440 --> 00:26:53.279
So you could do again, you could do this on the ground with your arms out and in front of you, but having that resistance that you hang on to, it helps you roll down one vertebrae instead of just kerplunking back to that mat, you know?
00:26:53.440 --> 00:26:55.200
Take a step off for me that way.
00:26:55.759 --> 00:26:58.319
We'll do some lunges and then you can be all done.
00:26:58.559 --> 00:27:00.319
So we are gonna stand.
00:27:00.640 --> 00:27:05.359
I'm gonna have you bring your left leg into the frame here, and then your right foot.
00:27:05.440 --> 00:27:09.599
So go stay on the ground, and your right foot's gonna come back here against that shoulder block.
00:27:09.759 --> 00:27:09.920
Good.
00:27:10.079 --> 00:27:16.559
And I want you to bring your foot like there, rest this knee down, and then I want you to slide this leg all the way in here.
00:27:16.720 --> 00:27:17.920
So scooch it up a little.
00:27:18.079 --> 00:27:18.400
Okay.
00:27:18.559 --> 00:27:20.880
Now I want you again against that shoulder block.
00:27:20.960 --> 00:27:21.839
You're gonna stay there.
00:27:21.920 --> 00:27:24.319
Now lift your knee off the carriage.
00:27:24.559 --> 00:27:24.880
Okay.
00:27:25.039 --> 00:27:26.480
Hands can be on your hips.
00:27:26.720 --> 00:27:28.240
Okay, shoulders roll back.
00:27:28.319 --> 00:27:29.519
Take a big breath in.
00:27:29.759 --> 00:27:33.680
This left leg is going to actually bring your left foot a little more forward for me.
00:27:33.839 --> 00:27:35.759
Go ahead and go one more little hop forward.
00:27:35.920 --> 00:27:36.319
There you go.
00:27:36.480 --> 00:27:39.680
Okay, now from here, bring that right knee off that carriage bed.
00:27:39.759 --> 00:27:42.240
And then you are going to push back into your lunge.
00:27:42.319 --> 00:27:45.519
So you're gonna push back, bend down into that left knee.
00:27:45.680 --> 00:27:50.240
Good pushing back behind you, behind you, behind you, bend down lower, lower, lower, lower.
00:27:50.319 --> 00:27:50.640
Good.
00:27:50.799 --> 00:27:53.119
Then drive into that left heel and stand back up.
00:27:53.279 --> 00:27:54.799
Good, nice and steady, good.
00:27:54.960 --> 00:27:58.960
And then press it back again and lunge down into that left knee.
00:27:59.119 --> 00:27:59.359
Good.
00:27:59.440 --> 00:28:01.440
Push it back, back, back, back, back.
00:28:01.599 --> 00:28:02.400
There you go.
00:28:02.559 --> 00:28:09.920
And then we're standing up with control, driving into that heel, lifting, lifting, lifting up, letting that right knee bend all the way in.
00:28:10.079 --> 00:28:11.039
And then push back.
00:28:11.119 --> 00:28:12.079
Let's do three more.
00:28:12.240 --> 00:28:14.480
Press back and let it lunge down.
00:28:14.720 --> 00:28:19.680
And then we're gonna slowly come back up and in and allow that knee to come in and underneath you.
00:28:20.000 --> 00:28:22.720
And then exhale, press it back, go two more.
00:28:22.880 --> 00:28:23.200
Good.
00:28:23.279 --> 00:28:25.039
And then stand up with control.
00:28:25.279 --> 00:28:26.960
Bringing that knee back in.
00:28:27.200 --> 00:28:28.000
Last one.
00:28:28.160 --> 00:28:29.039
Good job.
00:28:29.279 --> 00:28:32.160
And then slowly come back up and in.
00:28:32.480 --> 00:28:33.279
Good work.
00:28:33.359 --> 00:28:34.880
And now you're gonna rest that knee down.
00:28:34.960 --> 00:28:38.319
Bring your hands onto the bar, and you're gonna push back with that right leg.
00:28:38.400 --> 00:28:39.359
Keep your knee down.
00:28:39.519 --> 00:28:44.240
So press this leg back, bend into that left knee and pause there.
00:28:44.480 --> 00:28:46.640
Feel that stretch in that right hip and quad.
00:28:47.039 --> 00:28:48.319
Should feel pretty nice.
00:28:48.559 --> 00:28:50.799
And then you can slowly come all the way back up.
00:28:50.960 --> 00:28:52.240
All right, we're standing tall.
00:28:52.400 --> 00:28:54.880
Okay, heavy through that right heel, big breath in.
00:28:55.039 --> 00:29:01.119
Press back with that left leg, push, push, push, bend down into that right knee, but press that left leg all the way back behind you.
00:29:01.279 --> 00:29:02.960
Keep that knee off and press it.
00:29:03.039 --> 00:29:05.440
Yeah, push back, back, back, back, back, back, back.
00:29:05.599 --> 00:29:05.839
Good.
00:29:05.920 --> 00:29:11.759
And then drive into your right heel to stand up and out of that right leg, bending that left knee all the way in.
00:29:11.920 --> 00:29:12.240
Good.
00:29:12.400 --> 00:29:14.000
And then exhale, press it back.
00:29:14.240 --> 00:29:16.559
Find that lunge into that right leg.
00:29:16.720 --> 00:29:16.960
Good.
00:29:17.119 --> 00:29:18.319
Bringing it back up and in.
00:29:18.480 --> 00:29:24.640
Because you want to let that left leg go as far back as you can because you want to create room for you to be able to lunge down into.
00:29:24.880 --> 00:29:25.119
Good.
00:29:25.200 --> 00:29:26.079
And that looks great.
00:29:26.240 --> 00:29:28.480
And then stand up with control here.
00:29:32.240 --> 00:29:32.799
Good work.
00:29:32.880 --> 00:29:33.440
Last one.
00:29:36.480 --> 00:29:37.920
And then come back up and then good.
00:29:38.079 --> 00:29:43.920
Bring your hands onto that footbar, rest your knee down, and then press back into that stretch and open up that left hip and quad.
00:29:45.440 --> 00:29:46.319
There you go.
00:29:46.559 --> 00:29:46.960
Perfect.
00:29:47.119 --> 00:29:49.519
Hold that and relax those shoulders a little bit too.
00:29:49.680 --> 00:29:52.960
And then when you're ready, you can come all the way up and you are done.
00:29:53.200 --> 00:29:54.079
Wonderful job.
00:29:54.240 --> 00:29:54.720
Good work.
00:29:54.799 --> 00:29:55.359
You're welcome.
00:29:55.519 --> 00:29:56.000
How you feel?
00:29:56.240 --> 00:29:56.720
Feel okay?
00:29:57.039 --> 00:29:57.599
Stretched out.
00:29:57.680 --> 00:29:58.240
Yeah, good.
00:29:58.319 --> 00:29:58.720
Awesome.
00:29:58.880 --> 00:29:59.359
Love it.
00:29:59.599 --> 00:30:00.000
All right.
00:30:00.160 --> 00:30:01.759
I'll tell you, my core feels good.
00:30:02.000 --> 00:30:02.640
It should feel good.
00:30:03.680 --> 00:30:03.759
Yes.
00:30:04.000 --> 00:30:04.640
Got a little work.
00:30:04.960 --> 00:30:05.119
Yes.
00:30:05.279 --> 00:30:05.599
Love it.
00:30:06.079 --> 00:30:09.039
Now just think about what 50 minutes of a class will do to you, you know?
00:30:09.680 --> 00:30:10.000
Like 20.
00:30:10.160 --> 00:30:10.559
So yeah.
00:30:10.799 --> 00:30:12.640
Yeah, no, it's it's no, it is no joke.
00:30:12.720 --> 00:30:13.440
That is for sure.
00:30:13.680 --> 00:30:14.079
I love it.
00:30:14.160 --> 00:30:14.400
I love it.
00:30:14.480 --> 00:30:16.240
I know Ellie feels good too over there.
00:30:16.400 --> 00:30:19.039
So while we were over there, I was looking at this thing.
00:30:19.119 --> 00:30:19.920
So you gotta look at it.
00:30:20.160 --> 00:30:23.119
Everyone is very, yeah, everyone is very scared by this.
00:30:23.200 --> 00:30:25.279
It looks like a torture contraption.
00:30:25.359 --> 00:30:28.960
Um, this is called the trapeze tower or Cadillac.
00:30:29.039 --> 00:30:29.200
Okay.
00:30:29.519 --> 00:30:31.759
Um, it is just another piece of equipment.
00:30:31.839 --> 00:30:34.240
So this is what was modeled off of the hospital bed.
00:30:34.400 --> 00:30:41.039
So all of the springs they were attached to help soldiers sit ourselves up, um, strengthen their arms, strengthen their legs.
00:30:41.200 --> 00:30:46.720
So your head can be here, just like it was on when we were on the reformer, and you pull down onto the springs here.
00:30:46.960 --> 00:30:51.440
Same thing, what we did with you when we had or your feet in your straps, same thing here.
00:30:51.680 --> 00:31:00.400
Now, instead of having your straps attached to the carriage bed underneath you, attached to the springs, each leg or arm is attached to a different spring.
00:31:00.480 --> 00:31:07.359
So it can get a little bit more of a different workout because things can get pretty squirrely when we're doing stuff.
00:31:07.440 --> 00:31:09.680
And so, yeah, there's all different kinds of things.
00:31:09.759 --> 00:31:11.839
And then you can also go upside down here.
00:31:12.160 --> 00:31:13.200
That's more advanced maneuver.
00:31:13.519 --> 00:31:15.039
That is definitely the more advanced stuff.
00:31:15.119 --> 00:31:19.759
So you could also come up and do some like pull-ups and things.
00:31:20.000 --> 00:31:21.279
Do you want to try doing a pull-up?
00:31:21.599 --> 00:31:22.559
Could you think you can do it?
00:31:22.720 --> 00:31:23.440
You want me to show you?
00:31:23.519 --> 00:31:24.720
And then you come up?
00:31:24.960 --> 00:31:25.119
Okay.
00:31:25.680 --> 00:31:25.920
All right.
00:31:26.000 --> 00:31:31.519
So we're gonna be here, and then you would bring your legs up onto the trapeze and we're here with it.
00:31:31.599 --> 00:31:32.799
And then you lower yourself down.
00:31:32.880 --> 00:31:39.440
We're in a straight line, and then you pull up, and then you slowly lower, and then we come up and then you lower it down.
00:31:39.599 --> 00:31:43.359
And there's all kinds of other things that you can do, but that's a good place to start.
00:31:43.680 --> 00:31:45.440
Ellen, check me out here, see how I do.
00:31:45.599 --> 00:31:47.839
Yeah, bring one leg up and then the other.
00:31:48.000 --> 00:31:48.319
Okay.
00:31:48.480 --> 00:31:49.920
Now try to flatten your body.
00:31:50.000 --> 00:31:51.200
So lift your hips just a little bit.
00:31:51.359 --> 00:31:54.319
Okay, now bend your elbows, lift yourself up.
00:31:54.480 --> 00:31:54.960
Perfect.
00:31:55.119 --> 00:31:56.480
Slowly let it lower down.
00:31:56.640 --> 00:31:58.880
Now take that exhale and pull the rib cage in.
00:31:59.440 --> 00:32:00.160
I'm going down.
00:32:00.400 --> 00:32:03.359
When I want you to just take a big breath in and then exhale.
00:32:03.519 --> 00:32:04.960
Okay, now draw yourself up and through.
00:32:05.119 --> 00:32:06.000
Exhale to lift.
00:32:06.079 --> 00:32:07.839
Inhale, lower it back down.
00:32:08.559 --> 00:32:09.039
Good.
00:32:09.279 --> 00:32:10.480
And then again.
00:32:11.759 --> 00:32:12.400
Great.
00:32:13.359 --> 00:32:14.799
Slowly let it return.
00:32:15.039 --> 00:32:15.279
Good.
00:32:15.440 --> 00:32:18.160
If you want to do a yeah, good work.
00:32:18.480 --> 00:32:23.279
And then you can just take a step down one leg at a time, and then you can slowly come back up.
00:32:23.440 --> 00:32:23.599
Good.
00:32:24.640 --> 00:32:25.440
Good work.
00:32:26.000 --> 00:32:27.440
Yeah, it's a good back workout.
00:32:27.519 --> 00:32:34.480
Shoulders, arms, and then yeah, there's other things you can do when you're hanging, your head's here, and your legs are directly up and above you.
00:32:34.799 --> 00:32:36.559
Yeah, nice little needle position.
00:32:36.799 --> 00:32:37.200
Yes.
00:32:37.440 --> 00:32:40.880
Well, remind everybody if they want to come out here, what do your classes typically look at?
00:32:41.200 --> 00:32:44.720
Um, we have we have classes Monday through Saturday.
00:32:44.960 --> 00:32:49.039
We have classes during the week from early morning until into the evening.
00:32:49.200 --> 00:32:52.480
Um, we also offer private sessions and semi-private sessions.
00:32:52.720 --> 00:33:04.000
So if you are wanting that one-on-one individual attention, if you have any kind of an injury or issue that you need kind of attention on, we can help you work through that, any kind of pain or anything.
00:33:04.079 --> 00:33:11.839
Um, but as far as group classes, we run early morning, mid-morning, noon, and then like I said, or late afternoon, early evening classes.
00:33:12.160 --> 00:33:15.440
What individual attention you just set up and you have a standing time with you?
00:33:15.839 --> 00:33:16.000
Yes.
00:33:16.079 --> 00:33:16.559
Yep, yep.
00:33:16.640 --> 00:33:19.279
So you can just do like every Tuesday at 11 o'clock.
00:33:19.440 --> 00:33:20.640
You could come in, get your session.
00:33:20.720 --> 00:33:22.079
That way it's on the schedule for you.
00:33:22.160 --> 00:33:28.400
There's always someone here waiting for you, which is always helpful to stay accountable with group classes.
00:33:28.559 --> 00:33:36.319
If you have never done reformer before, we do ask that you go in through our introductory package so that you have the knowledge, kind of like I explained to you.
00:33:36.480 --> 00:33:38.720
Um, you have the knowledge of how the reformer works.
00:33:38.799 --> 00:33:41.920
Cause like as you saw, there are many different things that can be done.
00:33:42.079 --> 00:33:50.799
So it just allows you to be familiar with some of the moves, some of the lingo, and keep you in a nice, safe space so that you can move and not get injured.
00:33:50.960 --> 00:33:51.200
Love it.
00:33:51.359 --> 00:33:51.519
Yes.
00:33:52.160 --> 00:33:52.319
I love it.
00:33:52.400 --> 00:33:52.640
I know.
00:33:52.720 --> 00:33:53.680
I only have there loved it.
00:33:53.759 --> 00:33:54.720
She said she's feeling healthy.
00:33:55.200 --> 00:33:56.400
Yes, love it, love it.
00:33:56.720 --> 00:33:57.279
Come on.
00:33:57.440 --> 00:33:57.839
All right.
00:33:57.920 --> 00:34:01.039
Well, we're over here at the Gables, Pulse Pilates Studio.
00:34:01.200 --> 00:34:01.759
Check it out.
00:34:01.839 --> 00:34:03.039
I'm gonna continue to check it out.
00:34:03.279 --> 00:34:03.680
Yes, good.
00:34:03.759 --> 00:34:04.160
I'm glad.
00:34:04.240 --> 00:34:04.960
Thank you so much.
00:34:05.279 --> 00:34:06.240
Great to work with you.
00:34:06.480 --> 00:34:10.719
All right, we're gonna let Bailey get back to elevating Springfield, but for the rest of y'all, we'll be right back.
00:34:10.960 --> 00:34:16.800
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00:34:56.719 --> 00:34:58.639
Well, thank you for joining us today, everybody.
00:34:58.800 --> 00:35:00.880
Appreciate you making us a part of your day.
00:35:01.039 --> 00:35:08.559
Hope you're enjoying these quick hits of actionable strategies here on the wellness upgrade on Elevate Springfield.
00:35:08.719 --> 00:35:11.199
Hey, take what you learn today.
00:35:11.440 --> 00:35:14.320
You bring the discipline and follow through it together.
00:35:14.559 --> 00:35:15.519
That's right, y'all.
00:35:15.599 --> 00:35:17.280
We're gonna Elevate Springfield.
00:35:17.599 --> 00:35:18.079
Be great.
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Or visit them today at SangmanTreeService.com.
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Sangman Tree Service, rooted in quality, built on trust.
00:00:00.320 --> 00:00:07.200
Welcome to Elevate Springfield, where we'll dive into strategies and stories that help you rise to your full potential.
00:00:07.440 --> 00:00:16.719
Each episode, we'll talk about how you can take intentional steps to elevate your life and your business while making a meaningful impact on those around you.
00:00:16.960 --> 00:00:23.920
Along the way, we're gonna bring in the change makers from our community that are already elevating.
00:00:24.160 --> 00:00:31.600
We'll bring the actionable strategies, you bring the discipline and follow through, and together we can elevate Springfield.
00:00:32.159 --> 00:00:34.799
Alright, let's go, Springfield.
00:00:34.960 --> 00:00:38.240
Time to 10X, time to level up.
00:00:38.479 --> 00:00:48.159
Hey, you are listening to the Elevate Springfield Podcast coming to you from the big dog construction studio in beautiful downtown Springfield.
00:00:48.320 --> 00:00:53.039
Robert Farrell here, Certified 10X coach, speaker, and mentor.
00:00:53.439 --> 00:00:55.840
Here to bring you actionable strategies.
00:00:56.240 --> 00:00:58.880
You bring the discipline and follow through it together.
00:00:59.119 --> 00:01:01.039
We're gonna Elevate Springfield.
00:01:14.719 --> 00:01:20.319
Say, if you're not elevating your health and wellness, you're not gonna be able to elevate in all other areas.
00:01:20.480 --> 00:01:21.599
This is the baseline.
00:01:21.680 --> 00:01:28.239
You know I'm passionate about it, and you know that's why I brought this segment to Elevate Springfield.
00:01:28.400 --> 00:01:30.879
We're gonna get right to our guest after the break.
00:01:31.120 --> 00:01:41.920
Looking for personalized insurance with hometown care, David Hilst, American Family Insurance Agent, is here to help you protect what matters most: your family, your home, and your dreams.
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Whether it's auto, home, life, business, David and his team are proud to serve the Springfield community with trusted advice and reliable coverage.
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Local service, real relationships, peace of mind.
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Call 217-726-6343.
00:02:07.599 --> 00:02:08.879
All right, and we are back.
00:02:09.039 --> 00:02:12.639
Obviously, I'm not in my studio, but I'm in another studio.
00:02:12.800 --> 00:02:15.039
I am at Pulse Pilates Studio.
00:02:15.120 --> 00:02:18.400
Hey, you remember Bailey Sullivan from two months ago?
00:02:18.479 --> 00:02:18.879
A month ago?
00:02:19.039 --> 00:02:19.520
Not too long ago.
00:02:19.599 --> 00:02:20.240
Yeah, it wasn't too long.
00:02:20.319 --> 00:02:22.400
I think I've got like two months, probably.
00:02:22.560 --> 00:02:22.800
Yeah.
00:02:23.439 --> 00:02:23.919
Month and a half.
00:02:24.319 --> 00:02:25.360
Well, we're excited to be here.
00:02:25.520 --> 00:02:28.240
Ellie and I are gonna uh go through some of the movements.
00:02:28.319 --> 00:02:29.439
Bailey's gonna show us some stuff.
00:02:29.520 --> 00:02:31.280
So, Bailey, what are we doing today?
00:02:31.439 --> 00:02:36.080
We are gonna be working on the reformer, and I'm gonna run you guys through a basic ish.
00:02:36.159 --> 00:02:39.680
We're gonna make you sweat a little bit, um, reformer sequence.
00:02:39.759 --> 00:02:41.599
Um, and I'll do just a little bit with you.
00:02:41.680 --> 00:02:47.680
I'm gonna do a little bit with Ellie and get you guys a little bit of an idea of what the reformer is and all some of the things that we can do.
00:02:47.759 --> 00:02:52.159
We're only gonna scratch the surface on what the things that we can do on the reformer.
00:02:52.240 --> 00:03:00.159
Um, there's so much that can be done, but we're gonna just give you a little general idea of how it moves and hopefully, like I said, get you a little sweaty.
00:03:00.319 --> 00:03:02.400
You know, your core muscles, always important.
00:03:02.560 --> 00:03:03.840
And so, yeah, we'll get started.
00:03:04.080 --> 00:03:04.639
I'm ready to go.
00:03:04.719 --> 00:03:05.680
Ellie, you ready to go?
00:03:05.840 --> 00:03:06.000
Yeah.
00:03:06.159 --> 00:03:06.960
Okay, let's do it.
00:03:07.360 --> 00:03:07.599
All right.
00:03:08.159 --> 00:03:11.439
Okay, so quick little rundown on what the reformer is.
00:03:11.680 --> 00:03:13.439
This is your carriage bed.
00:03:13.599 --> 00:03:15.840
You have two shoulder blocks and a headrest.
00:03:16.240 --> 00:03:21.919
This is your foot bar, your foot plate, and then you have springs down here that offer different levels of resistance.
00:03:22.080 --> 00:03:24.719
Sometimes we want things to be heavier, that makes it harder.
00:03:24.879 --> 00:03:27.759
Sometimes lighter makes it harder, depending on what we're doing.
00:03:27.919 --> 00:03:30.400
With your straps, we have two straps back here.
00:03:30.560 --> 00:03:33.280
We have a short loop, which are the handles that goes for your hands.
00:03:33.439 --> 00:03:37.439
If it's ever too heavy, you can always drop down to that longer loop that will lighten the weight for you.
00:03:37.520 --> 00:03:37.759
Okay.
00:03:37.919 --> 00:03:40.479
Your feet go into the loops, not at the same time.
00:03:40.719 --> 00:03:41.599
Yeah, that's what I was gonna say.
00:03:41.840 --> 00:03:45.039
Yeah, no, but it's a little, it's a little circusy, but not that circusy.
00:03:45.439 --> 00:03:50.560
And then um, if you're ever feeling sweaty in your hands or forearms, we have grips there that we can put underneath you.
00:03:50.719 --> 00:03:50.960
Okay.
00:03:51.120 --> 00:03:52.960
And then that box belongs to you.
00:03:53.120 --> 00:03:54.319
So I'm gonna have you start.
00:03:54.400 --> 00:03:55.680
We're gonna do what's called footwork.
00:03:55.759 --> 00:03:55.919
Okay.
00:03:56.080 --> 00:03:58.319
Um, I'm gonna have you lie onto your back for me.
00:03:58.560 --> 00:04:04.000
So your head is going to go onto the headrest back here, and your feet will come up onto your foot bar.
00:04:04.240 --> 00:04:04.639
Yeah, cheat.
00:04:05.039 --> 00:04:08.000
And is it okay if I move your feet?
00:04:08.159 --> 00:04:08.400
Yeah.
00:04:08.560 --> 00:04:08.719
Okay.
00:04:08.800 --> 00:04:08.960
All right.
00:04:09.039 --> 00:04:09.919
So your feet are gonna come up.
00:04:10.000 --> 00:04:11.120
Yep, we're gonna take that ball.
00:04:11.439 --> 00:04:13.759
I'm gonna have you drop that down between your thighs for me.
00:04:13.919 --> 00:04:14.159
Okay.
00:04:14.479 --> 00:04:14.719
Okay.
00:04:14.960 --> 00:04:17.680
Yeah, and let's roll it um a little bit towards you.
00:04:17.839 --> 00:04:18.639
Yes, perfect.
00:04:18.720 --> 00:04:18.879
Okay.
00:04:19.199 --> 00:04:20.160
We're gonna go heels on.
00:04:20.319 --> 00:04:22.240
So we're gonna bring one heel on.
00:04:22.480 --> 00:04:28.319
All right, we're going to go toes pulled up to the knees here, and your arms are gonna be down by your sides.
00:04:28.480 --> 00:04:34.639
Now, before we even begin to move, I want you to take a big breath in, fill the lungs up and feel how your ribs are expanded out.
00:04:34.800 --> 00:04:37.120
Now take a deep exhale, like fog the mirror.
00:04:37.199 --> 00:04:39.360
Feel how your rib cage just draws in.
00:04:39.600 --> 00:04:42.639
Naturally, your core fires up when you deeply exhale like that.
00:04:42.800 --> 00:04:45.759
So just by breathing, you don't even have to think about your core.
00:04:45.920 --> 00:04:47.439
So you're gonna take another big breath in.
00:04:47.519 --> 00:04:53.199
On your exhale, you're gonna push into your heels and stretch your springs out and open up the springs as you press away.
00:04:53.360 --> 00:04:55.920
And then you're going to slowly come back in with control.
00:04:57.279 --> 00:04:58.000
Inhale to come in.
00:04:58.079 --> 00:04:58.319
Yes.
00:04:58.399 --> 00:05:00.399
So come all the way in on that inhale.
00:05:00.560 --> 00:05:06.000
And then you're going to exhale, press right back out, finding that squeeze in from all sides.
00:05:06.160 --> 00:05:09.439
And then we are bending the knees and coming all the way back in.
00:05:09.600 --> 00:05:13.519
Now, as you move back and forth, so keep moving just like that while I keep talking.
00:05:13.680 --> 00:05:18.319
Now, with your back and your spine, I want you to think about your neutral spine here.
00:05:18.399 --> 00:05:20.959
So that means that we all have a curve in your low back.
00:05:21.360 --> 00:05:22.959
I want you to maintain your curve.
00:05:23.040 --> 00:05:28.560
So a lot of the time our low back wants to flatten out when we press out, but I want you to maintain a little bit of an air bubble.
00:05:28.639 --> 00:05:28.800
Yeah.
00:05:29.839 --> 00:05:37.120
And think about like where your tailbone and your pubic bone are, and they're kind of tipped just a little bit away from you to maintain that neutral position.
00:05:37.360 --> 00:05:38.639
And let's do three more here.
00:05:38.800 --> 00:05:40.560
So, like I said, this is called footwork.
00:05:40.720 --> 00:05:50.399
We will move through a couple of different foot sequences, but there's quite a few that we can do to get your feet warmed up, your ankles warmed up, and everything also nice and strong, too.
00:05:50.560 --> 00:05:54.800
Your feet are the foundation that you live on every single day, all day long.
00:05:54.959 --> 00:06:03.920
So it's important to have strong foot health and ankle health because if things are going on down here, then that can trail up into your knees, into your hips.
00:06:04.079 --> 00:06:05.839
It can even give you lock jaw.
00:06:05.920 --> 00:06:07.199
So it's all connected.
00:06:07.439 --> 00:06:07.920
Lock jaw.
00:06:08.240 --> 00:06:08.480
Yes.
00:06:08.560 --> 00:06:08.879
Mm-hmm.
00:06:09.120 --> 00:06:10.160
Going out two more.
00:06:10.240 --> 00:06:17.360
Yeah, if you have like a if your gait is off, that can start affecting your jaw because your posterior chain is connected.
00:06:17.439 --> 00:06:21.920
I'm using a lot of big words, your top of your head, down the back of your body and into your heels.
00:06:22.240 --> 00:06:23.199
My gait is off a little bit.
00:06:23.279 --> 00:06:25.199
I was at a springfield running center, and they told me that.
00:06:25.680 --> 00:06:26.720
Your gait was off a little bit.
00:06:26.879 --> 00:06:28.480
Go all the way you need to do Pilates then.
00:06:28.720 --> 00:06:29.040
There we go.
00:06:29.279 --> 00:06:32.720
Come halfway in and you're gonna hold it at the halfway point.
00:06:32.800 --> 00:06:33.600
Now pause here.
00:06:33.759 --> 00:06:37.120
I want you to pulse out one inch, in one inch, out and in.
00:06:37.279 --> 00:06:39.519
Go little pulses like you would, like in a squat.
00:06:39.680 --> 00:06:40.399
That's perfect.
00:06:40.560 --> 00:06:40.800
Good.
00:06:40.879 --> 00:06:42.079
That's a good tempo as well.
00:06:42.240 --> 00:06:48.240
Going out and in, out and in for five, four, make it a little bit smaller, going a little too big.
00:06:48.399 --> 00:06:50.800
Three, two, and hold it one.
00:06:50.879 --> 00:06:51.920
Now pulse the ball in.
00:06:52.079 --> 00:06:53.519
Ten, nine, good.
00:06:53.680 --> 00:06:57.120
Eight, seven, six, nice firm squeezes.
00:06:57.360 --> 00:07:00.240
Feeling that waistline tighten as well with each squeeze.
00:07:00.399 --> 00:07:04.720
Two, one, go all the way out, bend your knees and come all the way back in.
00:07:04.879 --> 00:07:07.439
All right, now let's go heels together, toes apart.
00:07:07.680 --> 00:07:11.360
Okay, so heels locked together, lined up right with the center of your body.
00:07:11.519 --> 00:07:18.720
And you're gonna exhale again, press your legs straight out and then slowly come back in and maintain that neutral positioning here in that low back.
00:07:18.879 --> 00:07:23.199
And then exhale, push off and away and slowly bring it back in.
00:07:23.279 --> 00:07:27.600
So like glutes, hamstrings, inner thighs, especially when we're using the ball.
00:07:27.759 --> 00:07:33.120
Sometimes we'll use weights in footwork too to add another layer, more coordination that you have to use.
00:07:33.360 --> 00:07:33.519
Good.
00:07:33.680 --> 00:07:34.079
One more.
00:07:34.240 --> 00:07:35.920
And then I'll have you come halfway in.
00:07:36.079 --> 00:07:36.959
You're gonna hold it here.
00:07:37.040 --> 00:07:38.240
You're gonna find those pulses again.
00:07:38.319 --> 00:07:42.160
So back and forth with the carriage out one inch, in one inch, out and in for eight.
00:07:42.319 --> 00:07:44.240
Seven, keeping a tight grip on the ball.
00:07:44.560 --> 00:07:48.000
Five, four, three, nice tempo.
00:07:48.319 --> 00:07:48.639
Two.
00:07:48.800 --> 00:07:49.360
Hold one.
00:07:49.439 --> 00:07:50.399
Now pulse the ball in.
00:07:50.560 --> 00:07:58.879
Squeeze ten, nine, eight, seven, six, five, four, three, two, and one.
00:07:59.040 --> 00:08:00.000
Go all the way out.
00:08:00.160 --> 00:08:02.399
Bend your knees, come all the way back in.
00:08:02.560 --> 00:08:04.560
For time's sake, we're gonna move on to some arms.
00:08:04.720 --> 00:08:08.720
Normally we would do several more rounds of footwork in all different positionings.
00:08:08.800 --> 00:08:14.720
Again, to get the legs and the arms warmed up, getting ready to do some other things here.
00:08:15.040 --> 00:08:27.920
All right, so now with the straps, we're gonna take these short loops and then we're gonna go straight arms up to the ceiling, right over your chest, and pull those hands just a little bit, a little bit more up and over the chest to the ceiling.
00:08:28.160 --> 00:08:32.480
So go hands like about there and then bring that one to meet it here.
00:08:32.639 --> 00:08:34.399
Now slowly bend the knees in.
00:08:34.559 --> 00:08:36.559
Okay, now we have taut tension there.
00:08:36.720 --> 00:08:38.720
Now you're gonna lift your legs up and tabletop.
00:08:38.960 --> 00:08:40.399
Okay, so bend your knees for me.
00:08:40.559 --> 00:08:43.200
Okay, so this is a tabletop position here.
00:08:43.360 --> 00:08:43.840
All right.
00:08:44.000 --> 00:08:46.559
Now, from this position, we're gonna take a big breath in again.
00:08:46.639 --> 00:08:49.360
On your exhale, pull just those arms down by your sides.
00:08:49.519 --> 00:08:49.840
Great.
00:08:49.919 --> 00:08:52.799
And then slowly let your arms float back up with control.
00:08:52.879 --> 00:08:58.080
And then you pause, you exhale, draw those arms down and then let your arms slowly float back up.
00:08:58.159 --> 00:09:00.480
And on this next one, I want you to pull a little bit lower.
00:09:00.559 --> 00:09:05.440
So go all the way down to the bottom point of your hips and go a little more narrow with your hands too.
00:09:05.519 --> 00:09:06.000
That's great.
00:09:06.080 --> 00:09:07.519
And then slowly come back up.
00:09:07.679 --> 00:09:08.000
Great.
00:09:08.080 --> 00:09:09.759
And then keep those feet lifted.
00:09:09.919 --> 00:09:13.360
And then exhale, draw down, keeping that low back on the mat.
00:09:13.600 --> 00:09:13.919
Good.
00:09:14.080 --> 00:09:15.200
So low back stays on the mat.
00:09:15.440 --> 00:09:18.639
Low back stays down, but I want your knees to be a little bit further away from you.
00:09:18.879 --> 00:09:19.279
A little bit.
00:09:19.519 --> 00:09:21.120
Yeah, and we're gonna bring your feet up there.
00:09:21.200 --> 00:09:22.720
Okay, now try to get the low back down here.
00:09:22.799 --> 00:09:23.679
So use that exhale.
00:09:23.840 --> 00:09:27.600
Use that sinking down sensation that we found before we started.
00:09:28.000 --> 00:09:28.559
Good.
00:09:28.720 --> 00:09:29.840
And draw down.
00:09:30.000 --> 00:09:30.399
Great.
00:09:30.559 --> 00:09:32.960
And then let your arms slowly float back up.
00:09:33.120 --> 00:09:34.399
Do you run usually?
00:09:34.559 --> 00:09:36.480
Is that like your form of exercise?
00:09:37.039 --> 00:09:37.519
Distance running.
00:09:37.679 --> 00:09:37.840
Okay.
00:09:38.080 --> 00:09:38.320
Sprint.
00:09:38.480 --> 00:09:38.639
Okay.
00:09:38.879 --> 00:09:40.240
Pilates is great for runners.
00:09:40.399 --> 00:09:43.759
It helps all those stabilizer muscles that we talked about on the podcast.
00:09:43.919 --> 00:09:47.360
It helps even out your gait, brings you back to that balancing point.
00:09:47.600 --> 00:09:52.720
It's nice and gentle on the body as to posed to running, can be a little bit intense for those joints.
00:09:52.879 --> 00:09:56.320
On the next one, you're going to draw the arms down and you're going to hold them down.
00:09:56.480 --> 00:09:59.200
So go all the way down to that mat and stay here.
00:09:59.360 --> 00:10:02.480
Now your low back and the back of the rib cage are on that mat.
00:10:02.639 --> 00:10:04.720
You're going to squeeze your ball and take a big breath in.
00:10:04.799 --> 00:10:08.240
On the exhale, straighten those legs up and at an angle away from you.
00:10:08.399 --> 00:10:08.639
Great.
00:10:08.720 --> 00:10:15.200
And then bend both knees back in and then straighten those legs out to that same angle and then bend your knees back in.
00:10:15.440 --> 00:10:17.519
And exhale, reach out and away.
00:10:17.679 --> 00:10:18.639
Inhale, let it bend.
00:10:18.720 --> 00:10:19.759
Let's do two more here.
00:10:19.919 --> 00:10:21.840
Last one and bend those knees in.
00:10:22.000 --> 00:10:23.759
Go straight arms up to the ceiling.
00:10:23.840 --> 00:10:26.720
And then I'm going to have you rest your feet down onto that foot bar.
00:10:26.879 --> 00:10:27.200
Great.
00:10:27.279 --> 00:10:27.440
Good.
00:10:27.600 --> 00:10:28.240
How'd that feel?
00:10:28.399 --> 00:10:28.960
Feel okay?
00:10:29.039 --> 00:10:29.200
Yeah.
00:10:29.279 --> 00:10:29.440
All right.
00:10:29.519 --> 00:10:32.000
So I'm going to have you scoot off of your shoulder blocks a little bit.
00:10:32.080 --> 00:10:36.559
So keep your handles and just shim yourself on down to give yourself some freedom up here.
00:10:36.720 --> 00:10:36.960
Yeah.
00:10:37.120 --> 00:10:37.440
Okay.
00:10:37.519 --> 00:10:38.960
Now I might have you.
00:10:39.120 --> 00:10:40.320
Actually, you're probably okay there.
00:10:40.559 --> 00:10:42.000
Okay, straight arms up to the sky.
00:10:42.159 --> 00:10:43.840
Lift your legs up and tabletop again.
00:10:44.000 --> 00:10:45.600
Okay, now we're going to do a chest lift.
00:10:45.679 --> 00:10:47.120
So the knees don't come to you.
00:10:47.279 --> 00:10:48.720
You are going to take a big breath in.
00:10:48.879 --> 00:10:52.320
Exhale, pull those arms down and curl up, head, neck, and chest off the mat.
00:10:52.399 --> 00:10:53.360
Look down at your thighs.
00:10:53.519 --> 00:10:53.759
Great.
00:10:53.919 --> 00:10:55.120
Arms go a little bit lower.
00:10:55.200 --> 00:10:59.919
And then you're going to go arms up, head back, reset, pause, arms draw down.
00:11:00.000 --> 00:11:02.080
We lift up and towards those bent legs.
00:11:02.240 --> 00:11:05.039
And then you slowly lower yourself all the way back down.
00:11:05.279 --> 00:11:05.519
Great.
00:11:05.679 --> 00:11:10.799
And then exhale, lower and lift up, and then inhale, lower it all back down.
00:11:10.960 --> 00:11:11.440
Good work.
00:11:11.679 --> 00:11:15.200
Keeping that low back down the whole time, not letting those knees come to you.
00:11:15.360 --> 00:11:17.120
You are lifting up and towards your legs.
00:11:17.279 --> 00:11:17.440
Good.
00:11:17.600 --> 00:11:17.840
Good.
00:11:17.919 --> 00:11:24.639
And then remember when you lift, we're using that exhale to find that cinching in with that rib cage, that narrowing through that waistline.
00:11:24.960 --> 00:11:25.200
Good.
00:11:25.360 --> 00:11:26.879
Slowly let it return back home.
00:11:26.960 --> 00:11:27.200
Good.
00:11:27.279 --> 00:11:28.399
Keep a tight grip on that ball.
00:11:28.559 --> 00:11:29.519
Head goes all the way back.
00:11:29.679 --> 00:11:30.960
So many things to think about.
00:11:31.120 --> 00:11:32.960
Draw down, let it lift.
00:11:33.200 --> 00:11:35.519
Slowly bring it back home with control.
00:11:35.759 --> 00:11:36.000
Good.
00:11:36.080 --> 00:11:36.480
Last two.
00:11:36.879 --> 00:11:38.240
Supposed to go slow when I go down.
00:11:38.480 --> 00:11:38.879
Yes.
00:11:39.039 --> 00:11:39.440
Yep.
00:11:39.600 --> 00:11:42.879
That way you don't lose that tension on the straps or on the springs.
00:11:43.039 --> 00:11:43.759
Last one.
00:11:43.919 --> 00:11:44.799
Hold it here.
00:11:44.879 --> 00:11:47.360
Now stretch both legs out to that angle that you were at.
00:11:47.519 --> 00:11:48.639
Bend both knees in.
00:11:48.799 --> 00:11:49.039
Good.
00:11:49.120 --> 00:11:52.080
And then reach your legs out, but don't let that take away from your chest lift.
00:11:52.159 --> 00:11:53.440
So try to curl up a little bit more.
00:11:53.519 --> 00:11:53.759
Yep.
00:11:53.919 --> 00:11:56.000
Try to stay there and reach your legs out.
00:11:56.159 --> 00:11:57.759
And then bend those knees back in.
00:11:57.919 --> 00:11:58.159
Good.
00:11:58.320 --> 00:12:00.639
Chin slightly down, not too far down.
00:12:00.799 --> 00:12:01.120
Good.
00:12:01.279 --> 00:12:03.919
Not a full double chin, just a little bit of a double chin.
00:12:04.000 --> 00:12:07.360
And then go all the way out for two and bring it back in.
00:12:07.600 --> 00:12:08.080
Good.
00:12:08.320 --> 00:12:09.200
Last one.
00:12:09.840 --> 00:12:10.960
And bring it back in.
00:12:11.120 --> 00:12:11.759
Awesome job.
00:12:11.840 --> 00:12:12.080
All right.
00:12:12.159 --> 00:12:13.360
So come all the way in for me.
00:12:13.519 --> 00:12:15.039
I'm going to have you sit yourself up.
00:12:15.200 --> 00:12:16.879
So take this ball out and I'll hand that.
00:12:17.039 --> 00:12:17.679
Hand that to me.
00:12:17.759 --> 00:12:20.000
And you can swing your legs just over to that side.
00:12:20.480 --> 00:12:22.720
Okay, we're going to do what's called a long stretch now.
00:12:22.799 --> 00:12:25.919
So there's a really cool video of Sylvester Stallone doing this.
00:12:26.000 --> 00:12:28.639
So we'll see if you look as amazing as he does.
00:12:28.720 --> 00:12:28.879
Yeah.
00:12:30.240 --> 00:12:30.399
All right.
00:12:30.480 --> 00:12:33.759
So we're going to stand up for me and you're going to go hands onto the bar.
00:12:33.919 --> 00:12:34.080
Yes.
00:12:34.480 --> 00:12:36.799
And you're going to go just hang on like that.
00:12:37.120 --> 00:12:40.159
Okay, then, and let me get you some grippies here for your feet.
00:12:40.399 --> 00:12:42.720
Okay, you're going to come up onto that carriage bed.
00:12:42.799 --> 00:12:44.879
So stand up just like right here with both legs.
00:12:45.039 --> 00:12:45.200
Yep.
00:12:45.360 --> 00:12:50.720
And I'm always, anytime you're standing up on the reformer, you have to be hanging on so that you do not fall.
00:12:50.879 --> 00:12:51.039
Okay.
00:12:51.200 --> 00:12:52.799
You are going to then walk your feet back.
00:12:52.879 --> 00:12:55.519
I want your heels halfway up the shoulder blocks about here.
00:12:55.679 --> 00:12:59.519
And then the balls of your feet onto the little pads or on those grips there.
00:12:59.600 --> 00:13:00.240
Just like that.
00:13:00.320 --> 00:13:00.879
That's perfect.
00:13:01.039 --> 00:13:01.200
Okay.
00:13:01.279 --> 00:13:04.480
Now bring your shoulders over your hands and then push your legs back.
00:13:04.639 --> 00:13:05.120
Hold that.
00:13:05.200 --> 00:13:07.759
Okay, now press backwards for me a little bit more.
00:13:08.080 --> 00:13:08.559
Hold that.
00:13:08.639 --> 00:13:11.279
Okay, now from here, press up into my hands here.
00:13:11.440 --> 00:13:12.799
Lift, broaden this.
00:13:12.960 --> 00:13:13.200
Yes.
00:13:13.279 --> 00:13:16.080
Okay, now keep that because we want your lats fired up right now.
00:13:16.399 --> 00:13:18.960
And your core is also working along with your glutes.
00:13:19.120 --> 00:13:21.279
We're going to saw our body back.
00:13:21.600 --> 00:13:23.519
Chest goes back towards your spring.
00:13:23.600 --> 00:13:26.159
So you're going to push backwards a little bit with your upper body.
00:13:26.399 --> 00:13:27.200
Go back further.
00:13:27.279 --> 00:13:27.679
Yeah.
00:13:27.840 --> 00:13:31.600
Then you're going to slowly come forward and you're going to keep this lifted here.
00:13:31.679 --> 00:13:33.360
So press into my hands, keep that.
00:13:33.519 --> 00:13:33.840
Yep.
00:13:34.000 --> 00:13:36.960
And then you're going to slide your body back again, pushing back.
00:13:37.039 --> 00:13:38.720
And then we're going to bring ourselves forward.
00:13:38.879 --> 00:13:44.399
Think about if you were had a mirror across the room, you were head butting your reflection, keeping that neck nice and long.
00:13:44.559 --> 00:13:44.960
Yeah.
00:13:45.120 --> 00:13:47.440
Trying to not be scrunched up in here.
00:13:47.679 --> 00:13:51.679
We want to keep your shoulder girdle strong, but we want that neck long.
00:13:52.240 --> 00:13:55.919
Thinking about growing out from the top of your head out through your heels.
00:13:56.080 --> 00:13:58.480
I also want you to bring your thumbs on top there.
00:13:58.639 --> 00:13:59.120
There you go.
00:13:59.279 --> 00:14:00.960
Try not death grip that bar.
00:14:01.279 --> 00:14:02.240
That shoulder girdle.
00:14:02.320 --> 00:14:02.799
What is that?
00:14:02.960 --> 00:14:07.120
So this is just a set of muscles that are in the back of your shoulders here.
00:14:07.360 --> 00:14:10.240
So it's a very easy group of muscles to injure.
00:14:10.399 --> 00:14:10.799
Good.
00:14:11.039 --> 00:14:11.759
Go one more.
00:14:12.320 --> 00:14:13.360
This looks great.
00:14:13.519 --> 00:14:14.879
And then come all the way back in.
00:14:14.960 --> 00:14:15.120
Good.
00:14:15.200 --> 00:14:18.080
I'm gonna have you park that and then walk your feet in and forward.
00:14:18.240 --> 00:14:18.559
Good.
00:14:18.639 --> 00:14:21.200
And then you're gonna take a step completely down and off.
00:14:21.360 --> 00:14:22.399
Awesome work.
00:14:22.639 --> 00:14:22.879
Okay.
00:14:23.120 --> 00:14:24.000
Yeah, feel okay?
00:14:24.159 --> 00:14:24.399
Yeah.
00:14:25.360 --> 00:14:25.600
Okay.
00:14:25.759 --> 00:14:30.879
So now, time-wise, I'll have you do feet and straps and then we'll let Ellie jump on.
00:14:31.279 --> 00:14:31.679
All right.
00:14:31.840 --> 00:14:34.399
So we are going to lie onto your back for me.
00:14:34.559 --> 00:14:35.360
So how we started.
00:14:35.440 --> 00:14:38.960
So head back onto your headrest, bring your feet up onto the bar.
00:14:39.519 --> 00:14:39.840
All right.
00:14:39.919 --> 00:14:43.440
Now from this position, bring your feet onto that bar and you're gonna press your legs.
00:14:43.519 --> 00:14:44.879
So stand on that foot bar.
00:14:44.960 --> 00:14:47.440
So open those springs out carefully.
00:14:47.679 --> 00:14:48.000
Good.
00:14:48.080 --> 00:14:50.240
Okay, now bend your right knee in.
00:14:50.399 --> 00:14:52.480
Bring the right foot into this loop here.
00:14:52.639 --> 00:14:52.960
Okay.
00:14:53.360 --> 00:14:56.480
Then I want you to push this right leg out and away from you.
00:14:56.559 --> 00:14:58.159
Then bend the left knee in.
00:14:58.399 --> 00:14:58.960
Perfect.
00:14:59.039 --> 00:15:00.320
And bring your legs together.
00:15:00.559 --> 00:15:00.879
Okay.
00:15:01.120 --> 00:15:03.039
Now with your arms by your sides.
00:15:03.200 --> 00:15:04.080
Now, how do you feel?
00:15:04.320 --> 00:15:04.879
Feel okay?
00:15:05.120 --> 00:15:05.279
Okay.
00:15:05.759 --> 00:15:07.440
So I've never done it, but it's good.
00:15:07.759 --> 00:15:10.080
Spring tension wants to pull you that way.
00:15:10.159 --> 00:15:13.519
So you have to keep your pelvis anchored onto that mat.
00:15:13.679 --> 00:15:17.519
You're gonna let your legs come together, give them a nice squeeze.
00:15:17.919 --> 00:15:22.399
And I might have you, let's see, lower your legs down towards me.
00:15:22.639 --> 00:15:22.960
Good.
00:15:23.039 --> 00:15:23.759
Okay, you're good.
00:15:23.840 --> 00:15:28.720
And then slowly let your legs float up and you're gonna fold right at the front of your hips.
00:15:28.799 --> 00:15:31.519
So think about like sitting back and into a chair here.
00:15:31.679 --> 00:15:34.480
And then you're gonna exhale, lower those legs down.
00:15:34.559 --> 00:15:37.120
And then you're gonna let your legs slowly float back up.
00:15:37.279 --> 00:15:37.519
Good.
00:15:37.600 --> 00:15:38.000
Pause.
00:15:38.080 --> 00:15:40.000
And then exhale, lower those legs down.
00:15:40.159 --> 00:15:43.919
So that little hover in your low back that we talked about in the beginning, I want you to keep that.
00:15:44.159 --> 00:15:48.720
So when you're when your feet go up, try to not let that low back flatten completely out.
00:15:48.960 --> 00:15:49.360
Good.
00:15:49.519 --> 00:15:50.720
And then lower it down.
00:15:50.879 --> 00:15:52.399
Yeah, you can work your core more.
00:15:52.480 --> 00:15:57.679
So your core really has to stabilize that spine so that your legs are free to move independently.
00:15:57.840 --> 00:16:10.879
And that's where you got to train your body to be like, okay, in the approprioception, which means like where you are in space, knowing when to stop and knowing when to keep that tailbone down, low back a little hovered, and then allowing those legs to pull down and away.
00:16:11.039 --> 00:16:15.519
Go one more for me, lowering those legs down, and you're gonna hold it out here.
00:16:15.600 --> 00:16:17.679
We're gonna go heels together, toes apart.
00:16:17.840 --> 00:16:18.159
Okay.
00:16:18.399 --> 00:16:20.320
So your feet are in a little bit of a V.
00:16:20.480 --> 00:16:24.399
You have to keep your heels glued together, which might be a little more challenging than it sounds.
00:16:24.559 --> 00:16:26.559
You're also gonna maintain your neutral position.
00:16:26.639 --> 00:16:26.799
Okay.
00:16:27.039 --> 00:16:29.759
So you're gonna bend your knees in and let those knees butterfly apart.
00:16:30.000 --> 00:16:30.720
And my knee goes.
00:16:30.879 --> 00:16:33.200
Yep, and they go to the outside of the ropes, about there.
00:16:33.279 --> 00:16:39.120
And then you're gonna push your legs right back out straight, and we're gonna squeeze those inner thighs all the way in and together.
00:16:39.279 --> 00:16:39.600
Good.
00:16:39.679 --> 00:16:44.559
And then let it slowly bend in and exhale, push your legs right back out and away.
00:16:44.799 --> 00:16:45.360
Great.
00:16:45.519 --> 00:16:49.279
And then let the knees bend in and then push out and away.
00:16:49.440 --> 00:16:49.679
Good.
00:16:49.759 --> 00:16:57.200
And when the knees bend in, make sure that we are maintaining that neutral position in that spine, not letting that low back completely flatten out.
00:16:57.279 --> 00:17:01.919
And then when you move, another thing that you can think about when the legs push away, this belly is drawing up.
00:17:02.000 --> 00:17:04.480
So you're getting stretched apart like saltwater taffy.
00:17:04.720 --> 00:17:06.000
Fair starts on Thursday.
00:17:06.079 --> 00:17:08.079
So you ready to go to that, Ellie?
00:17:08.240 --> 00:17:08.400
Yeah.
00:17:08.640 --> 00:17:09.599
Are you guys fair people?
00:17:10.559 --> 00:17:11.119
I think we are.
00:17:11.279 --> 00:17:12.319
We can ride the ride.
00:17:12.480 --> 00:17:13.920
I am not a ride rider either.
00:17:14.480 --> 00:17:15.279
Yes, same.
00:17:15.440 --> 00:17:16.319
Same, same.
00:17:16.640 --> 00:17:18.079
I am obsessed with the fair.
00:17:18.240 --> 00:17:18.559
Obsessed.
00:17:18.880 --> 00:17:19.200
I'm sorry.
00:17:20.079 --> 00:17:21.599
A little more under control with this.
00:17:23.279 --> 00:17:23.519
Good.
00:17:23.599 --> 00:17:24.079
Go one more.
00:17:24.319 --> 00:17:24.799
Push out.
00:17:24.880 --> 00:17:25.599
Now hold it here.
00:17:25.680 --> 00:17:27.920
Go parallel feet, feet up to the ceiling.
00:17:28.079 --> 00:17:29.279
Your butt stays down and heavy.
00:17:29.359 --> 00:17:30.799
So feet go up and we hold it.
00:17:30.880 --> 00:17:31.039
Okay.
00:17:31.440 --> 00:17:32.640
Keep your neutral spine.
00:17:32.799 --> 00:17:36.319
Lower your legs down and stop about there.
00:17:36.480 --> 00:17:40.880
Let your legs open, circle up and around and above those hips and together.
00:17:41.039 --> 00:17:42.960
Hold and then lower your legs down.
00:17:43.119 --> 00:17:46.000
Open your legs, circle around and up to the top.
00:17:46.160 --> 00:17:47.440
Keep that neutral spine.
00:17:47.599 --> 00:17:48.640
Yeah, good job.
00:17:48.880 --> 00:17:50.400
And then lower it down.
00:17:50.480 --> 00:17:56.160
And then you let it open all while keeping the core active so that your hips are steady.
00:17:56.319 --> 00:17:59.119
Because if your spine is staying still, your hips won't move.
00:17:59.599 --> 00:18:01.440
Try to not let this toe turn in.
00:18:01.599 --> 00:18:02.559
Keep that parallel.
00:18:02.720 --> 00:18:02.960
Good.
00:18:03.039 --> 00:18:04.880
When you get to the top, I'll have you pause.
00:18:05.039 --> 00:18:06.640
Then you're gonna maintain your neutral.
00:18:06.720 --> 00:18:07.759
Watch that left foot.
00:18:07.839 --> 00:18:12.640
And then you're gonna open those legs out and circle them down and around together.
00:18:12.880 --> 00:18:16.640
And then release or let those legs slowly float back up with control.
00:18:16.799 --> 00:18:17.039
Good.
00:18:17.119 --> 00:18:22.000
And you pause and then we open up, split apart, circle down and towards that foot bar.
00:18:22.160 --> 00:18:25.279
Now, as those legs open, so again, keep moving just like that.
00:18:25.359 --> 00:18:28.559
When those legs open and circle down around, use that exhale.
00:18:28.720 --> 00:18:33.920
So now we are squeezing in through that midsection to bring those feet back together.
00:18:36.400 --> 00:18:38.079
Yeah, but they're really good for your hips.
00:18:38.400 --> 00:18:39.920
Yeah, just like that mobility.
00:18:40.079 --> 00:18:43.839
So all of this equipment was created to make the mat work more accessible.
00:18:44.000 --> 00:18:46.079
So with the springs, your legs are supported.
00:18:46.240 --> 00:18:48.400
You could do this on the floor, you against gravity.
00:18:48.480 --> 00:18:52.240
It's very challenging because your low back would have to stay down.
00:18:52.319 --> 00:18:56.160
Um, or if you were more advanced, it would maintain that neutral position.
00:18:56.240 --> 00:18:58.799
Um, and then you're gonna go legs up and we're just gonna stretch out.
00:18:58.880 --> 00:19:04.160
So grab a hold of these ropes here and just pull down and then keep your feet up for me and then just hold that.
00:19:04.319 --> 00:19:04.640
Yes.
00:19:05.039 --> 00:19:10.240
So yeah, so if you were to do that on the floor, it'd be very difficult because you or your legs are just hanging on.
00:19:10.319 --> 00:19:10.880
You know what I mean?
00:19:10.960 --> 00:19:12.400
You have to really connect to those muscles.
00:19:12.480 --> 00:19:16.319
And if you don't have those muscles, it's really hard to do, if not impossible.
00:19:16.559 --> 00:19:18.640
So the springs add support.
00:19:18.720 --> 00:19:29.680
Now, with that said, the springs also add resistance that you have to work against so that you can develop those muscles so that you could go back to the mat and do what you need to do without having that spring tension.
00:19:29.759 --> 00:19:35.759
But the reformer is cool because no matter where you are athletically, um, it will meet you wherever you are.
00:19:35.920 --> 00:19:39.119
So, like I said, it was meant to help you and support you.
00:19:39.279 --> 00:19:49.039
So if you were a beginner in movement or if you are an advanced mover, like an Olympic athlete, this is still challenging because it's just so different than what you would normally do in the gym.
00:19:49.279 --> 00:19:56.160
You're gonna go heels together, toes apart, and you're just gonna let your legs open out a little bit and just feel an inner thigh stretch and just hold that.
00:19:56.880 --> 00:19:57.839
That's a really good stretch.
00:19:58.079 --> 00:19:58.160
Yeah.
00:19:58.480 --> 00:20:04.640
So you said a little bit ago, sometimes the lift on the string is actually more difficult to explain that too.
00:20:04.720 --> 00:20:13.920
So, like when you were up doing your long stretch here with your hands on the foot bar, if we were to lighten that, that would feel a lot more work.
00:20:14.559 --> 00:20:20.880
So it'd be less support for your shoulders and your back as you move out and in, but um, and it'd be more core work too.
00:20:21.119 --> 00:20:28.880
And then you're gonna bring your legs together and then you can bend your knees in and let one strap come off and go find your foot bar, stand on that foot bar.
00:20:29.039 --> 00:20:29.359
Good.
00:20:29.440 --> 00:20:34.319
And then this leg just comes out easily and then find that foot bar and then come all the way in.
00:20:34.480 --> 00:20:37.680
Do you want to try doing that again on a lighter spring to see what it feels like?
00:20:37.839 --> 00:20:38.079
Sure.
00:20:38.240 --> 00:20:39.039
Okay, come on up.
00:20:39.440 --> 00:20:41.759
All right, let me get your grips for you for your feet here.
00:20:42.720 --> 00:20:48.160
And like I said, there's like this is like 0.05% of all the crazy things that we can do on it.
00:20:48.319 --> 00:20:53.680
But yeah, I mean, it's so fun because it, you know, to make up new routines and everything for people to do.
00:20:53.839 --> 00:20:59.279
And then also when you are like, all right, I've done this last week and it was really hard last week, but then this week I'm getting up a little bit higher.
00:20:59.359 --> 00:20:59.920
You know what I mean?
00:21:00.000 --> 00:21:04.720
It's just such an awesome and rewarding form of rehab and exercise.
00:21:05.039 --> 00:21:06.960
Prize is the best, but I'm obviously biased.
00:21:07.200 --> 00:21:13.440
We're gonna go hands up on the bar again, stand up back onto the carriage, and then we're gonna walk your feet back.
00:21:13.680 --> 00:21:16.079
Heels come halfway up your shoulder blocks here.
00:21:16.319 --> 00:21:19.759
Okay, we're going to press back and find your plank again.
00:21:19.839 --> 00:21:22.240
So lower the hips down, hold.
00:21:22.400 --> 00:21:22.720
Okay.
00:21:22.880 --> 00:21:25.279
Now feel how just a little bit lighter that is.
00:21:25.519 --> 00:21:31.119
Now slide your body back a little bit, then slide your body forward, keeping the buns down, keeping, yep, there you go.
00:21:31.279 --> 00:21:33.119
Try not round up to the sky.
00:21:33.279 --> 00:21:33.680
Good.
00:21:33.839 --> 00:21:36.160
So soften through here a little bit, there.
00:21:36.400 --> 00:21:38.960
And keep that soft and pull your chest forward.
00:21:39.119 --> 00:21:40.480
Lift up through here, there.
00:21:40.640 --> 00:21:41.279
Okay, hold.
00:21:41.440 --> 00:21:45.119
Okay, now slide your body backwards and then draw your body forward.
00:21:45.359 --> 00:21:46.000
Good.
00:21:46.319 --> 00:21:46.640
Good.
00:21:46.799 --> 00:21:47.759
Pull this all down.
00:21:47.839 --> 00:21:49.599
Get those lats fired up back here.
00:21:49.680 --> 00:21:50.559
Try to do two more.
00:21:50.799 --> 00:21:51.200
Good.
00:21:51.359 --> 00:21:52.079
Go one more time.
00:21:52.319 --> 00:21:54.319
Feel how your core has to kick in a lot more.
00:21:54.480 --> 00:21:54.799
Yeah.
00:21:55.039 --> 00:21:58.559
Bring it all the way back in, and then you're gonna walk your feet in and together.
00:21:58.720 --> 00:21:59.519
So we could even take.
00:22:00.160 --> 00:22:03.839
Off the yellow and do it on a red, and then that would make it even more challenging.
00:22:04.000 --> 00:22:04.160
Okay.
00:22:04.319 --> 00:22:04.480
Yeah.
00:22:04.559 --> 00:22:10.079
So it's but then when you are having a heavier spring, that spring wants to snap you in pretty quickly.
00:22:10.160 --> 00:22:12.000
So you have to resist that a little bit more.
00:22:12.079 --> 00:22:14.960
So it all works you differently, that resistance.
00:22:15.039 --> 00:22:22.000
So yes, the lighter spring is more challenging, but the heavier spring, it's harder to push back on, harder to control that closure too.
00:22:22.400 --> 00:22:23.119
So yeah, you're done.
00:22:23.200 --> 00:22:23.680
You killed it.
00:22:23.920 --> 00:22:24.319
Awesome.
00:22:24.400 --> 00:22:24.720
Good work.
00:22:24.880 --> 00:22:25.839
I'm sold, y'all.
00:22:25.920 --> 00:22:26.400
I love it.
00:22:26.480 --> 00:22:27.759
It's coming to class next week.
00:22:27.920 --> 00:22:28.160
Okay.
00:22:28.480 --> 00:22:28.720
All right.
00:22:28.799 --> 00:22:31.519
So I'm going to have you, we'll do a little bit of arm work now.
00:22:31.680 --> 00:22:35.200
So I'm going to have you sit with your legs out and in front of you.
00:22:35.279 --> 00:22:36.640
So we're going to face this direction.
00:22:36.799 --> 00:22:37.039
Okay.
00:22:37.119 --> 00:22:39.440
So your legs are going to go straight out and in front of you.
00:22:39.599 --> 00:22:41.680
And just like that, through those shoulder blocks there.
00:22:41.839 --> 00:22:45.839
Okay, so quick little rundown, even though you were watching, just a quick little refresher.
00:22:46.000 --> 00:22:47.440
You're sitting on the carriage bed.
00:22:47.599 --> 00:22:49.920
We have two shoulder blocks on each side of your legs.
00:22:50.079 --> 00:22:52.160
Behind you is the foot bar and the foot plate.
00:22:52.240 --> 00:22:53.680
And these are your straps down here.
00:22:53.839 --> 00:22:54.160
Okay.
00:22:54.400 --> 00:22:56.000
So we're going to take your straps.
00:22:56.160 --> 00:22:57.359
And let me see what I got, John.
00:22:57.759 --> 00:22:58.000
Okay.
00:22:58.160 --> 00:22:59.759
We're going to go handles in your hands.
00:22:59.839 --> 00:23:01.359
Now, if this feels too heavy, let me know.
00:23:01.440 --> 00:23:03.039
And I can always lighten your spring for you.
00:23:03.200 --> 00:23:05.119
But you're going to reach forward and grab a hold.
00:23:05.279 --> 00:23:05.599
Okay.
00:23:05.839 --> 00:23:07.279
Your arms are out in front of you.
00:23:07.359 --> 00:23:08.640
Your palms are turned up.
00:23:08.799 --> 00:23:10.640
I want you to think about your hips.
00:23:10.799 --> 00:23:15.039
You're going to roll your hips back a little bit and kind of tuck and curl a little bit through here.
00:23:15.200 --> 00:23:16.799
Now lean back into my hands here.
00:23:16.880 --> 00:23:20.400
So lean back more and bring your body back, back, back, back, back.
00:23:20.480 --> 00:23:20.720
Good.
00:23:20.799 --> 00:23:21.599
Keep those arms straight.
00:23:21.759 --> 00:23:22.079
There.
00:23:22.160 --> 00:23:22.640
Hold that.
00:23:22.720 --> 00:23:23.039
Okay.
00:23:23.200 --> 00:23:24.400
Now straighten your elbows.
00:23:24.559 --> 00:23:24.960
Good.
00:23:25.200 --> 00:23:27.039
Okay, now hold this positioning.
00:23:27.200 --> 00:23:31.119
You're going to exhale, bring your hands up toward your ears for a bicep curl.
00:23:31.279 --> 00:23:31.519
Good.
00:23:31.680 --> 00:23:33.759
And then straighten those arms out and in front of you.
00:23:33.839 --> 00:23:36.799
And then exhale, bicep curl up towards your ears.
00:23:36.960 --> 00:23:37.279
Good.
00:23:37.440 --> 00:23:39.680
And then slowly straighten those arms back out.
00:23:39.839 --> 00:23:40.480
Good work.
00:23:40.640 --> 00:23:42.240
And again, we're exhaling.
00:23:42.319 --> 00:23:45.039
Bicep curl up and straighten those arms back out.
00:23:45.200 --> 00:23:46.400
Does that tension feel okay?
00:23:46.559 --> 00:23:46.799
Yeah.
00:23:46.960 --> 00:23:49.599
I'm going to have you lean back a little bit more for me.
00:23:49.759 --> 00:23:49.920
Good.
00:23:50.079 --> 00:23:54.079
Because the more you can lean back and the more you can kind of curl under, the more your core has to keep you there.
00:23:54.240 --> 00:23:55.279
So again, let's curl up.
00:23:55.359 --> 00:23:56.319
Let's do three more.
00:23:56.480 --> 00:23:58.160
Bicep, curl it up for three.
00:23:58.240 --> 00:24:00.880
And then slowly straighten those arms out.
00:24:01.200 --> 00:24:04.160
And then exhale, bicep, curl it up for two.
00:24:05.119 --> 00:24:06.799
And then slowly straighten.
00:24:06.960 --> 00:24:07.920
Good one last time.
00:24:08.079 --> 00:24:08.640
Good work.
00:24:08.720 --> 00:24:09.759
Straighten those arms out.
00:24:09.839 --> 00:24:11.519
And we're going to sit ourselves all the way up.
00:24:11.680 --> 00:24:13.359
Okay, now we're going to cross the straps.
00:24:13.519 --> 00:24:16.480
Now, from here, I want you to think about being a mummy.
00:24:16.559 --> 00:24:18.559
So you are stiff, stiff as a board.
00:24:18.640 --> 00:24:21.200
We are going to hinge back with that stiff spine.
00:24:21.359 --> 00:24:26.480
So lean and you're going to think about if you were a mummy, just kind of going back into your, where do they, what do they live?
00:24:26.640 --> 00:24:27.440
Sarcophagus.
00:24:27.519 --> 00:24:27.920
Is that correct?
00:24:28.000 --> 00:24:28.160
Yeah.
00:24:28.319 --> 00:24:28.960
Pull to here.
00:24:29.119 --> 00:24:32.160
You're going to go hands to the underarms, elbows pull out wide.
00:24:32.319 --> 00:24:34.880
So draw those hands in, open those elbows.
00:24:35.119 --> 00:24:35.680
Perfect.
00:24:35.839 --> 00:24:38.079
Slowly straighten those arms out and in front of you.
00:24:38.240 --> 00:24:38.480
Great.
00:24:38.640 --> 00:24:39.119
Hold that.
00:24:39.200 --> 00:24:43.759
And then exhale, draw back again, feeling these shoulder blades come towards each other.
00:24:43.920 --> 00:24:44.240
Yeah.
00:24:44.400 --> 00:24:46.720
And then let those hands float forward in front of you.
00:24:46.880 --> 00:24:48.480
And then again, exhale, pull.
00:24:48.640 --> 00:24:48.799
Good.
00:24:48.880 --> 00:24:49.920
Lower those hands a little bit.
00:24:50.000 --> 00:24:51.119
So watch yourself in the mirror.
00:24:51.200 --> 00:24:53.279
Now lift your elbows up a touch there.
00:24:53.440 --> 00:24:54.960
And then straighten those arms out.
00:24:55.119 --> 00:24:57.519
And then go pull back right into that same position.
00:24:57.680 --> 00:24:58.000
Good.
00:24:58.079 --> 00:24:58.480
Yes.
00:24:58.559 --> 00:24:59.759
And then straighten those arms out.
00:24:59.839 --> 00:25:01.200
Let's do three more just like that.
00:25:01.359 --> 00:25:03.200
And then again, we exhale, pull.
00:25:03.359 --> 00:25:04.240
Good work.
00:25:04.480 --> 00:25:06.559
And then let those arms float in front of you.
00:25:06.720 --> 00:25:06.799
Okay.
00:25:07.039 --> 00:25:07.759
Last two.
00:25:08.319 --> 00:25:09.839
And then back in front.
00:25:10.480 --> 00:25:10.799
Good.
00:25:10.960 --> 00:25:11.920
One more time.
00:25:14.160 --> 00:25:15.039
Good job.
00:25:15.200 --> 00:25:17.519
And then reach those arms out and in front of you.
00:25:17.599 --> 00:25:21.519
And then you can just reach towards your toes here and take a little stretch forward.
00:25:21.680 --> 00:25:26.160
Now you're going to uncross the straps and then you're going to go handles back into your hands.
00:25:26.319 --> 00:25:26.640
All right.
00:25:26.720 --> 00:25:28.720
We're going to do what's called a roll down.
00:25:29.039 --> 00:25:30.640
So your arms are in front of you.
00:25:30.720 --> 00:25:34.000
I got to make you work your core a little bit more since I worked your dad so much.
00:25:34.079 --> 00:25:35.839
We're going to go palms turn in.
00:25:36.160 --> 00:25:38.880
Okay, now we're going to pick your hands up just a tiny bit.
00:25:38.960 --> 00:25:40.240
Okay, start at the hips.
00:25:40.319 --> 00:25:43.039
You're going to think about it's called articulating your spine.
00:25:43.200 --> 00:25:47.359
You're going to roll down one vertebrate at a time until you are flat.
00:25:47.440 --> 00:25:49.599
If you can go flat, if you feel comfortable with that.
00:25:49.759 --> 00:25:52.720
You're going to start at the pelvis and curl those hips under.
00:25:52.880 --> 00:25:56.640
Keep those arms straight because that's going to hold you nice and strong too, along with the core.
00:25:56.799 --> 00:25:57.039
Good.
00:25:57.119 --> 00:26:01.039
Slow and steady, rippling down one vertebrae at a time.
00:26:01.279 --> 00:26:01.599
Good.
00:26:01.839 --> 00:26:06.000
Pause, take a sip, exhale, roll yourself back up.
00:26:06.160 --> 00:26:07.680
And then sit up nice and tall here.
00:26:07.839 --> 00:26:08.000
Good.
00:26:08.160 --> 00:26:09.200
Restack it all up.
00:26:09.359 --> 00:26:10.400
Start at the hips.
00:26:10.640 --> 00:26:11.839
Hips go under.
00:26:12.559 --> 00:26:16.720
Round, ripple, roll with articulation.
00:26:16.799 --> 00:26:20.880
And then pause, take a sip, exhale, roll back up.
00:26:21.039 --> 00:26:21.359
Good.
00:26:21.440 --> 00:26:22.480
Sit up nice and tall.
00:26:22.640 --> 00:26:23.759
Let's do one more.
00:26:23.920 --> 00:26:26.240
And then slowly curl those hips.
00:26:26.400 --> 00:26:26.640
Good.
00:26:26.880 --> 00:26:27.440
Very good.
00:26:27.680 --> 00:26:28.000
Good.
00:26:28.240 --> 00:26:29.759
Rounding through that spine.
00:26:29.920 --> 00:26:30.160
Good.
00:26:30.319 --> 00:26:31.039
Take a sip.
00:26:31.119 --> 00:26:36.000
And then exhale, roll yourself back up and sit up nice and tall.
00:26:36.319 --> 00:26:36.640
Good.
00:26:37.279 --> 00:26:39.920
I need to approve like my entire leg.
00:26:41.440 --> 00:26:53.279
So you could do again, you could do this on the ground with your arms out and in front of you, but having that resistance that you hang on to, it helps you roll down one vertebrae instead of just kerplunking back to that mat, you know?
00:26:53.440 --> 00:26:55.200
Take a step off for me that way.
00:26:55.759 --> 00:26:58.319
We'll do some lunges and then you can be all done.
00:26:58.559 --> 00:27:00.319
So we are gonna stand.
00:27:00.640 --> 00:27:05.359
I'm gonna have you bring your left leg into the frame here, and then your right foot.
00:27:05.440 --> 00:27:09.599
So go stay on the ground, and your right foot's gonna come back here against that shoulder block.
00:27:09.759 --> 00:27:09.920
Good.
00:27:10.079 --> 00:27:16.559
And I want you to bring your foot like there, rest this knee down, and then I want you to slide this leg all the way in here.
00:27:16.720 --> 00:27:17.920
So scooch it up a little.
00:27:18.079 --> 00:27:18.400
Okay.
00:27:18.559 --> 00:27:20.880
Now I want you again against that shoulder block.
00:27:20.960 --> 00:27:21.839
You're gonna stay there.
00:27:21.920 --> 00:27:24.319
Now lift your knee off the carriage.
00:27:24.559 --> 00:27:24.880
Okay.
00:27:25.039 --> 00:27:26.480
Hands can be on your hips.
00:27:26.720 --> 00:27:28.240
Okay, shoulders roll back.
00:27:28.319 --> 00:27:29.519
Take a big breath in.
00:27:29.759 --> 00:27:33.680
This left leg is going to actually bring your left foot a little more forward for me.
00:27:33.839 --> 00:27:35.759
Go ahead and go one more little hop forward.
00:27:35.920 --> 00:27:36.319
There you go.
00:27:36.480 --> 00:27:39.680
Okay, now from here, bring that right knee off that carriage bed.
00:27:39.759 --> 00:27:42.240
And then you are going to push back into your lunge.
00:27:42.319 --> 00:27:45.519
So you're gonna push back, bend down into that left knee.
00:27:45.680 --> 00:27:50.240
Good pushing back behind you, behind you, behind you, bend down lower, lower, lower, lower.
00:27:50.319 --> 00:27:50.640
Good.
00:27:50.799 --> 00:27:53.119
Then drive into that left heel and stand back up.
00:27:53.279 --> 00:27:54.799
Good, nice and steady, good.
00:27:54.960 --> 00:27:58.960
And then press it back again and lunge down into that left knee.
00:27:59.119 --> 00:27:59.359
Good.
00:27:59.440 --> 00:28:01.440
Push it back, back, back, back, back.
00:28:01.599 --> 00:28:02.400
There you go.
00:28:02.559 --> 00:28:09.920
And then we're standing up with control, driving into that heel, lifting, lifting, lifting up, letting that right knee bend all the way in.
00:28:10.079 --> 00:28:11.039
And then push back.
00:28:11.119 --> 00:28:12.079
Let's do three more.
00:28:12.240 --> 00:28:14.480
Press back and let it lunge down.
00:28:14.720 --> 00:28:19.680
And then we're gonna slowly come back up and in and allow that knee to come in and underneath you.
00:28:20.000 --> 00:28:22.720
And then exhale, press it back, go two more.
00:28:22.880 --> 00:28:23.200
Good.
00:28:23.279 --> 00:28:25.039
And then stand up with control.
00:28:25.279 --> 00:28:26.960
Bringing that knee back in.
00:28:27.200 --> 00:28:28.000
Last one.
00:28:28.160 --> 00:28:29.039
Good job.
00:28:29.279 --> 00:28:32.160
And then slowly come back up and in.
00:28:32.480 --> 00:28:33.279
Good work.
00:28:33.359 --> 00:28:34.880
And now you're gonna rest that knee down.
00:28:34.960 --> 00:28:38.319
Bring your hands onto the bar, and you're gonna push back with that right leg.
00:28:38.400 --> 00:28:39.359
Keep your knee down.
00:28:39.519 --> 00:28:44.240
So press this leg back, bend into that left knee and pause there.
00:28:44.480 --> 00:28:46.640
Feel that stretch in that right hip and quad.
00:28:47.039 --> 00:28:48.319
Should feel pretty nice.
00:28:48.559 --> 00:28:50.799
And then you can slowly come all the way back up.
00:28:50.960 --> 00:28:52.240
All right, we're standing tall.
00:28:52.400 --> 00:28:54.880
Okay, heavy through that right heel, big breath in.
00:28:55.039 --> 00:29:01.119
Press back with that left leg, push, push, push, bend down into that right knee, but press that left leg all the way back behind you.
00:29:01.279 --> 00:29:02.960
Keep that knee off and press it.
00:29:03.039 --> 00:29:05.440
Yeah, push back, back, back, back, back, back, back.
00:29:05.599 --> 00:29:05.839
Good.
00:29:05.920 --> 00:29:11.759
And then drive into your right heel to stand up and out of that right leg, bending that left knee all the way in.
00:29:11.920 --> 00:29:12.240
Good.
00:29:12.400 --> 00:29:14.000
And then exhale, press it back.
00:29:14.240 --> 00:29:16.559
Find that lunge into that right leg.
00:29:16.720 --> 00:29:16.960
Good.
00:29:17.119 --> 00:29:18.319
Bringing it back up and in.
00:29:18.480 --> 00:29:24.640
Because you want to let that left leg go as far back as you can because you want to create room for you to be able to lunge down into.
00:29:24.880 --> 00:29:25.119
Good.
00:29:25.200 --> 00:29:26.079
And that looks great.
00:29:26.240 --> 00:29:28.480
And then stand up with control here.
00:29:32.240 --> 00:29:32.799
Good work.
00:29:32.880 --> 00:29:33.440
Last one.
00:29:36.480 --> 00:29:37.920
And then come back up and then good.
00:29:38.079 --> 00:29:43.920
Bring your hands onto that footbar, rest your knee down, and then press back into that stretch and open up that left hip and quad.
00:29:45.440 --> 00:29:46.319
There you go.
00:29:46.559 --> 00:29:46.960
Perfect.
00:29:47.119 --> 00:29:49.519
Hold that and relax those shoulders a little bit too.
00:29:49.680 --> 00:29:52.960
And then when you're ready, you can come all the way up and you are done.
00:29:53.200 --> 00:29:54.079
Wonderful job.
00:29:54.240 --> 00:29:54.720
Good work.
00:29:54.799 --> 00:29:55.359
You're welcome.
00:29:55.519 --> 00:29:56.000
How you feel?
00:29:56.240 --> 00:29:56.720
Feel okay?
00:29:57.039 --> 00:29:57.599
Stretched out.
00:29:57.680 --> 00:29:58.240
Yeah, good.
00:29:58.319 --> 00:29:58.720
Awesome.
00:29:58.880 --> 00:29:59.359
Love it.
00:29:59.599 --> 00:30:00.000
All right.
00:30:00.160 --> 00:30:01.759
I'll tell you, my core feels good.
00:30:02.000 --> 00:30:02.640
It should feel good.
00:30:03.680 --> 00:30:03.759
Yes.
00:30:04.000 --> 00:30:04.640
Got a little work.
00:30:04.960 --> 00:30:05.119
Yes.
00:30:05.279 --> 00:30:05.599
Love it.
00:30:06.079 --> 00:30:09.039
Now just think about what 50 minutes of a class will do to you, you know?
00:30:09.680 --> 00:30:10.000
Like 20.
00:30:10.160 --> 00:30:10.559
So yeah.
00:30:10.799 --> 00:30:12.640
Yeah, no, it's it's no, it is no joke.
00:30:12.720 --> 00:30:13.440
That is for sure.
00:30:13.680 --> 00:30:14.079
I love it.
00:30:14.160 --> 00:30:14.400
I love it.
00:30:14.480 --> 00:30:16.240
I know Ellie feels good too over there.
00:30:16.400 --> 00:30:19.039
So while we were over there, I was looking at this thing.
00:30:19.119 --> 00:30:19.920
So you gotta look at it.
00:30:20.160 --> 00:30:23.119
Everyone is very, yeah, everyone is very scared by this.
00:30:23.200 --> 00:30:25.279
It looks like a torture contraption.
00:30:25.359 --> 00:30:28.960
Um, this is called the trapeze tower or Cadillac.
00:30:29.039 --> 00:30:29.200
Okay.
00:30:29.519 --> 00:30:31.759
Um, it is just another piece of equipment.
00:30:31.839 --> 00:30:34.240
So this is what was modeled off of the hospital bed.
00:30:34.400 --> 00:30:41.039
So all of the springs they were attached to help soldiers sit ourselves up, um, strengthen their arms, strengthen their legs.
00:30:41.200 --> 00:30:46.720
So your head can be here, just like it was on when we were on the reformer, and you pull down onto the springs here.
00:30:46.960 --> 00:30:51.440
Same thing, what we did with you when we had or your feet in your straps, same thing here.
00:30:51.680 --> 00:31:00.400
Now, instead of having your straps attached to the carriage bed underneath you, attached to the springs, each leg or arm is attached to a different spring.
00:31:00.480 --> 00:31:07.359
So it can get a little bit more of a different workout because things can get pretty squirrely when we're doing stuff.
00:31:07.440 --> 00:31:09.680
And so, yeah, there's all different kinds of things.
00:31:09.759 --> 00:31:11.839
And then you can also go upside down here.
00:31:12.160 --> 00:31:13.200
That's more advanced maneuver.
00:31:13.519 --> 00:31:15.039
That is definitely the more advanced stuff.
00:31:15.119 --> 00:31:19.759
So you could also come up and do some like pull-ups and things.
00:31:20.000 --> 00:31:21.279
Do you want to try doing a pull-up?
00:31:21.599 --> 00:31:22.559
Could you think you can do it?
00:31:22.720 --> 00:31:23.440
You want me to show you?
00:31:23.519 --> 00:31:24.720
And then you come up?
00:31:24.960 --> 00:31:25.119
Okay.
00:31:25.680 --> 00:31:25.920
All right.
00:31:26.000 --> 00:31:31.519
So we're gonna be here, and then you would bring your legs up onto the trapeze and we're here with it.
00:31:31.599 --> 00:31:32.799
And then you lower yourself down.
00:31:32.880 --> 00:31:39.440
We're in a straight line, and then you pull up, and then you slowly lower, and then we come up and then you lower it down.
00:31:39.599 --> 00:31:43.359
And there's all kinds of other things that you can do, but that's a good place to start.
00:31:43.680 --> 00:31:45.440
Ellen, check me out here, see how I do.
00:31:45.599 --> 00:31:47.839
Yeah, bring one leg up and then the other.
00:31:48.000 --> 00:31:48.319
Okay.
00:31:48.480 --> 00:31:49.920
Now try to flatten your body.
00:31:50.000 --> 00:31:51.200
So lift your hips just a little bit.
00:31:51.359 --> 00:31:54.319
Okay, now bend your elbows, lift yourself up.
00:31:54.480 --> 00:31:54.960
Perfect.
00:31:55.119 --> 00:31:56.480
Slowly let it lower down.
00:31:56.640 --> 00:31:58.880
Now take that exhale and pull the rib cage in.
00:31:59.440 --> 00:32:00.160
I'm going down.
00:32:00.400 --> 00:32:03.359
When I want you to just take a big breath in and then exhale.
00:32:03.519 --> 00:32:04.960
Okay, now draw yourself up and through.
00:32:05.119 --> 00:32:06.000
Exhale to lift.
00:32:06.079 --> 00:32:07.839
Inhale, lower it back down.
00:32:08.559 --> 00:32:09.039
Good.
00:32:09.279 --> 00:32:10.480
And then again.
00:32:11.759 --> 00:32:12.400
Great.
00:32:13.359 --> 00:32:14.799
Slowly let it return.
00:32:15.039 --> 00:32:15.279
Good.
00:32:15.440 --> 00:32:18.160
If you want to do a yeah, good work.
00:32:18.480 --> 00:32:23.279
And then you can just take a step down one leg at a time, and then you can slowly come back up.
00:32:23.440 --> 00:32:23.599
Good.
00:32:24.640 --> 00:32:25.440
Good work.
00:32:26.000 --> 00:32:27.440
Yeah, it's a good back workout.
00:32:27.519 --> 00:32:34.480
Shoulders, arms, and then yeah, there's other things you can do when you're hanging, your head's here, and your legs are directly up and above you.
00:32:34.799 --> 00:32:36.559
Yeah, nice little needle position.
00:32:36.799 --> 00:32:37.200
Yes.
00:32:37.440 --> 00:32:40.880
Well, remind everybody if they want to come out here, what do your classes typically look at?
00:32:41.200 --> 00:32:44.720
Um, we have we have classes Monday through Saturday.
00:32:44.960 --> 00:32:49.039
We have classes during the week from early morning until into the evening.
00:32:49.200 --> 00:32:52.480
Um, we also offer private sessions and semi-private sessions.
00:32:52.720 --> 00:33:04.000
So if you are wanting that one-on-one individual attention, if you have any kind of an injury or issue that you need kind of attention on, we can help you work through that, any kind of pain or anything.
00:33:04.079 --> 00:33:11.839
Um, but as far as group classes, we run early morning, mid-morning, noon, and then like I said, or late afternoon, early evening classes.
00:33:12.160 --> 00:33:15.440
What individual attention you just set up and you have a standing time with you?
00:33:15.839 --> 00:33:16.000
Yes.
00:33:16.079 --> 00:33:16.559
Yep, yep.
00:33:16.640 --> 00:33:19.279
So you can just do like every Tuesday at 11 o'clock.
00:33:19.440 --> 00:33:20.640
You could come in, get your session.
00:33:20.720 --> 00:33:22.079
That way it's on the schedule for you.
00:33:22.160 --> 00:33:28.400
There's always someone here waiting for you, which is always helpful to stay accountable with group classes.
00:33:28.559 --> 00:33:36.319
If you have never done reformer before, we do ask that you go in through our introductory package so that you have the knowledge, kind of like I explained to you.
00:33:36.480 --> 00:33:38.720
Um, you have the knowledge of how the reformer works.
00:33:38.799 --> 00:33:41.920
Cause like as you saw, there are many different things that can be done.
00:33:42.079 --> 00:33:50.799
So it just allows you to be familiar with some of the moves, some of the lingo, and keep you in a nice, safe space so that you can move and not get injured.
00:33:50.960 --> 00:33:51.200
Love it.
00:33:51.359 --> 00:33:51.519
Yes.
00:33:52.160 --> 00:33:52.319
I love it.
00:33:52.400 --> 00:33:52.640
I know.
00:33:52.720 --> 00:33:53.680
I only have there loved it.
00:33:53.759 --> 00:33:54.720
She said she's feeling healthy.
00:33:55.200 --> 00:33:56.400
Yes, love it, love it.
00:33:56.720 --> 00:33:57.279
Come on.
00:33:57.440 --> 00:33:57.839
All right.
00:33:57.920 --> 00:34:01.039
Well, we're over here at the Gables, Pulse Pilates Studio.
00:34:01.200 --> 00:34:01.759
Check it out.
00:34:01.839 --> 00:34:03.039
I'm gonna continue to check it out.
00:34:03.279 --> 00:34:03.680
Yes, good.
00:34:03.759 --> 00:34:04.160
I'm glad.
00:34:04.240 --> 00:34:04.960
Thank you so much.
00:34:05.279 --> 00:34:06.240
Great to work with you.
00:34:06.480 --> 00:34:10.719
All right, we're gonna let Bailey get back to elevating Springfield, but for the rest of y'all, we'll be right back.
00:34:10.960 --> 00:34:16.800
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00:34:56.719 --> 00:34:58.639
Well, thank you for joining us today, everybody.
00:34:58.800 --> 00:35:00.880
Appreciate you making us a part of your day.
00:35:01.039 --> 00:35:08.559
Hope you're enjoying these quick hits of actionable strategies here on the wellness upgrade on Elevate Springfield.
00:35:08.719 --> 00:35:11.199
Hey, take what you learn today.
00:35:11.440 --> 00:35:14.320
You bring the discipline and follow through it together.
00:35:14.559 --> 00:35:15.519
That's right, y'all.
00:35:15.599 --> 00:35:17.280
We're gonna Elevate Springfield.
00:35:17.599 --> 00:35:18.079
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00:35:18.239 --> 00:35:21.199
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