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Beginner Reformer Strength and Mobility Workout 5 — Transcript

by Pilates & Fitness TV · 2,800 words · 447 segments · language en · Watch on YouTube

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0:00welcome and thank you for joining me for
0:01this YouTube workout today we are doing
0:03workout number five in the beginner
0:06reformer strength and Mobility series
0:09we're going to begin with footwork so
0:11I've got my foot bar up and secure in
0:13spa in place and I've got three red or
0:17three heavy Springs on for footwork
0:19we're going to come down onto the
0:22carriage and we're going to begin with
0:24our V our Pilates V or small V toes
0:27apart heels together knees about
0:29shoulder distance apart relax on that
0:32Carriage take a deep breath in through
0:34your nose as you exhale press the
0:36carriage out and inhale to return so
0:39press through and return reaching away
0:43and drawing it back
0:45in and just
0:48press and let's do a few more
0:51here reaching out and
0:57returning that's it three
1:01more and
1:04two and one now come on in and let's
1:07just go into high Hal toe so we're
1:10really just bringing our legs parallel
1:11the heels will stay up you're at the end
1:13of the ball of the foot and again press
1:16out and return reaching and coming back
1:19in if you want to move more slowly than
1:22I am you can or even more quickly as
1:26long as you're in control of the
1:28carriage both on the way out out and as
1:31you return press and come back in and
1:34let's do five
1:36more
1:38four three try to keep the heels lifted
1:42two no movement in the pelvis
1:45remember and come on in now we're going
1:47to take our right foot and move it out a
1:50little bit so it's in line with your
1:53glute on that side right in line with
1:54your sit bone and take the other leg
1:56tabletop we're going to do single leg so
1:59tabletop means your shin is parallel to
2:02the carriage press out and come back in
2:05now it's going to feel heavier because
2:07obviously we're doing the same Springs
2:08but with just one leg if you need to
2:11adjust it you can but we're only doing
2:13six that's it so we've got a couple more
2:20here and then we're going to come in and
2:24we're going to reach that leg over the
2:26bar now let's go right into our bicycle
2:28as you press out you're going to bring
2:30that leg to tabletop the gesture leg and
2:33then as you come in you reach it over
2:34the bar so really the legs are doing the
2:36opposite things one is stretching one is
2:38bending and let's do four
2:41more and
2:44three and
2:46two and one and come on in now let's
2:49take your left foot on the bar let's
2:52just switch sides it should be right in
2:54line with your sit bone and the other
2:55leg is tabletop knee over hip foot level
2:58with knee and press out and you can do
3:02that same exhale on the way out inhale
3:04to
3:05return keep the hips from moving that's
3:07the goal of the exercise to move this
3:11leg but not the
3:14hip come on in and reach your free leg
3:17Over the footb Bar and let's press out
3:20and come
3:22in that's
3:25it couple
3:27more and we've got one
3:30more and come back in now let's take
3:33your heels onto the
3:36bargain hip distance apart and legs
3:38turned out for our second position
3:40pushing out and coming in this should
3:42feel good after what we just did you're
3:45pressing through the center of your heel
3:48right out and right
3:52in and let's get four
3:55more
3:58three 2
4:02and
4:03one and come in let's shimmy down a
4:06little bit of way from the shoulder rest
4:09now for our practice for The Hundreds
4:12exercise this is called the hundreds
4:14start bring your legs into that tabletop
4:16position both of them now and just Flex
4:20up lifting your chest and tilting your
4:23head down so you're looking kind of mid
4:26thigh and your arms are floating
4:30we have done Bend and stretch with this
4:32but now we're going to stretch the legs
4:34out you're going to
4:35lift and
4:38lower inhale as the legs go up exhale as
4:42you lower them back down again not
4:44moving the pelvis keeping the pelvis
4:47from moving so as the legs go down you
4:49really need to pull up on those abs if
4:52you're starting to feel in in the neck
4:53you can always support your head with
4:55your hands like
4:56this and four
5:01and three hang in there and
5:06two
5:08and one now bring the knees in and lower
5:13down now let's come up and let's just
5:16adjust our Springs here for a second and
5:19go to two
5:24red and come on down onto the
5:27carriage we're going to put the strap s
5:30onto our
5:36feet and for this we're going to do legs
5:40together Bend and stretch so press away
5:46and come back in exhale as you press out
5:50inhale to return and if you can when you
5:53come in flex your feet when you press
5:56out Point your toes that's it and rest
6:01same thing we've been doing with our
6:02pelvis keeping it still while we move
6:05the legs
6:07four and three relax the shoulders and
6:11arms
6:13two and now we keep it out there on one
6:16we're going to
6:18lift and lower the legs lift folding at
6:22the
6:23hips and
6:25lower as you lift the legs avoid your
6:28lower back pressing down into the
6:31carriage think of sinking the tailbone
6:33down and leaving a little space between
6:37the lower back and the carriage a couple
6:40more
6:41here and
6:45again and now we're going to turn this
6:47right into leg circles so the legs come
6:50up we're going to open out and circle
6:53around come
6:55up exhale around inhale the legs lift
6:59exhale you Circle them around
7:03four
7:073
7:09two ah and one now let's reverse that
7:15coming around and up and
7:17down
7:19two
7:223 four and bring them down let's bend
7:26them in and take take the straps from
7:30the feet and into the hands once again I
7:33want to scoot a little bit away from the
7:35shoulder rest here so I'm not rubbing
7:37against it as I do my coordination preps
7:41or also called the midback series put
7:43the straps in your hands and reach the
7:45arms to the ceiling legs or tabletop
7:48fold up and lower the arms inhale to
7:52come back down so you want to draw the
7:55arms just above the carriage
7:59as you lift your chest and let your eye
8:02gaze
8:03lower and come back down use an exhale
8:08there and lower back down if this starts
8:12to be too much on the neck then just
8:15leave your head down and do the arm
8:20movement two
8:24more and one
8:26more and then we're just GNA change our
8:28arm position pulling from the side
8:31coming
8:32up and lowering back down exhale
8:36up inhale back down
8:40Pull and come down three more three feel
8:45those abs working your lats are getting
8:47some work in there one more
8:52time and down all right now come on up
8:57and let's just put the stps
9:00to the side just for a second while we
9:01change our Springs we're going to go to
9:03just the one red or one heavy spring
9:06here we're going to turn to the back
9:08with
9:09me grab the straps in your hands and
9:12we're going to take our legs inside the
9:13shoulder rest cross them over if you
9:15need
9:16to sit nice and Tall if you're having a
9:19hard time sitting up tall try putting a
9:21cushion under your seat to raise it up a
9:24little
9:25bit we're going into the plow so this is
9:29is just pressing the arms back and
9:32bringing them
9:33forward press back and come forward
9:37exhale to
9:38press and
9:42again and
9:44press we've got
9:48three and two now on the last one hold
9:51it back there and let's do pulses so
9:55just the arms move back you're sitting
9:57nice and Tall it's a small movement
10:00you're releasing to about the hips and
10:02then pressing back for
10:04five
10:06four three sitting taller and taller Two
10:10Can You Feel the work in the back of the
10:12shoulders one and forward now if you
10:14haven't recross your legs and put the
10:16other one on top do that for me make
10:19sure that you have about a hands width
10:22distance between your bum and the edge
10:24of the carriage here because we're going
10:25to sink down so breathe in you're going
10:29to roll back think sink as you curl the
10:32tailbone under and pull the hands in
10:34toward the chest now you fold over take
10:38the shape right over your legs and then
10:41stack up from tail to head our roll back
10:44exhale back inhale stay there exhale
10:49fold right over the legs and then try to
10:52stack up from tail and then your head
10:55comes up last exhale roll back
10:59next exhale comes
11:01over and up again rolling back hang on
11:06as you inhale then exhale
11:09forward stack up let's do it again roll
11:12back breathe in come
11:16forward and stack up last time
11:20back
11:22forward and up now turn the Palms up
11:26roll back with a bicep curl we're going
11:29to stay back here you're in a c curve so
11:32your tailbone is tucked your ribs are
11:34low and you're going to reach the arms
11:36forward and curl them in for eight
11:39exhale
11:41seven and six try to keep the elbows
11:44aimed forward and the shoulders
11:47open exhale each time you pull in and
11:51try to deepen that AB
11:53connection two more on the last one hold
11:57it in now just just fold
12:00over and stack the spine up all right
12:04let's turn and face the side now we're
12:07going to keep our Springs the same so
12:08we're going to just keep the one red on
12:11and you can fold your legs cross them in
12:15front of
12:16you grab the
12:18strap
12:20rotate and come back
12:24turn I love this exercise targets the
12:27obliques if you do it correctly keeping
12:31your hands in front of your sternum the
12:34whole time and turning the ribs so you
12:37think of one shoulder going forward one
12:39pulling
12:41back like so and the hands just stay in
12:45that same shape the whole time that
12:47Circle two
12:49more one
12:51more and back now just hold the strap in
12:55the hand closest to it and reach up so
12:58an over overhead
13:00press and
13:03press
13:05again use that exhale sit
13:10tall right up there moving that Carriage
13:13out so the bicep ends up next to the
13:16ear good two more oh you can feel those
13:19delts working and the arms and down all
13:23right let's turn around and do that same
13:25thing facing the other way so we start
13:29start with our spine twist or side twist
13:33hold your arms in a circle hold the
13:35strap
13:36turn and come back remember our ribs are
13:42turning inhale to
13:45return rotate right around and come
13:49back that's it looking out over your
13:51hands will help your head be in the
13:53right position throughout the
13:55rotation three
13:59two finish strong here all the
14:03way and come back let's do the overhead
14:06press palm facing your ear and then
14:08reach it right up
14:09overhead up and down the carriage moves
14:13out a little bit as you reach that arm
14:14up to your head to the
14:18ceiling and press sit tall right up
14:23there keep it
14:26going and again
14:29and one more right there and come in all
14:35right now let's turn and face the foot
14:39bar and we're going to come onto our
14:41knees here our feet against the shoulder
14:44rest one red and one blue one heavy and
14:48one light
14:50spring you're going to come into a plank
14:54so shoulders above your hands
14:56knees driving down so it's a kneeling
15:00plank we push
15:04back and then we return shoulders come
15:08right above the hands hug that bar with
15:11your fingers wrapped around it not a
15:13death grip but just take some of the
15:14stress out of just that one point in
15:17your hand that we seem to always just
15:19put pressure on it'll feel better in
15:22your wrist just give it a little hug
15:23press
15:24back and come forward try to keep the
15:27hips open in front try not to sink them
15:30too low but also don't Pike them keep
15:34them
15:36long and come
15:38forward
15:41press two
15:45more and one
15:48more and
15:50forward hold the hips long tuck the toes
15:53under here and what I want you to do is
15:56just push into a
15:59Plank and then gently bring your knees
16:02back down if that's too much for you
16:04just hold this plank here so we're going
16:07to
16:08Exhale push into our plank inhale soften
16:12the knees down exhale push the carriage
16:15back into a plank inhale come down now
16:18pull up from the center pull up from the
16:20low
16:22abs and come back
16:25down two
16:27more really just starting to strengthen
16:30our plank position one
16:33more and lower down
16:37beautiful from here we're going to go
16:39into a Little Mermaid so I
16:41take the light spring off I'm down to
16:43one
16:44red have a seat facing the side in
16:48what's called a shin box so one Shin is
16:52parallel to the side of the reformer the
16:54other Shin is against the shoulder rest
16:56lift up your shoulder rest side arm
17:00hand on the bar and press outside
17:03bending over that should feel really
17:04nice come back up and let's stretch up
17:09and over to the other
17:10side let's do it again
17:13lift and press over get that side Bend
17:18really lift up on these bottom ribs and
17:20drop your head come on back
17:23up reach up and over on the other side
17:28so this is a stretch for the lats for
17:31the obliques and also for your hips
17:33right because of the leg position and
17:36come up and over to the other
17:39side and back let's turn around and do
17:41that same thing facing the other
17:45direction so we've got the shin box
17:47going on one hand on the Barb one hand
17:50on the shoulder rest
17:51lift the shoulder rest arm and side bend
17:54over as you press out come back in
17:58sitting tall reach the foot bar arm up
18:01and exhale as you bend toward the pulley
18:05come back up let's do it again
18:08lift and flex
18:11over come
18:13up
18:15lift and toward the pulley we've got one
18:18more time here breathe
18:19in exhale
18:23out inhale
18:25return and now with the carriage there
18:27lift the foot bar arm arm and stretch
18:30over toward the pulley come up and down
18:35let's go to one red and one blue one
18:38heavy and one
18:39light and go into a standing lunge with
18:42one foot on the floor right next to the
18:44front of the reformer the other foot
18:46back against the shoulder rest
18:48sink and give me a single thigh stretch
18:51from the
18:51floor come forward and up let's do it
18:55again
18:57sink and
18:59press
19:01forward and up we've got it sink
19:05down push
19:07back forward and up one more time sink
19:12chest lifts as you push your feet apart
19:16come forward with your hip down and then
19:17come up let's switch over to the other
19:20side back foot against the shoulder rest
19:23front foot right at the front of the
19:25reformer sink and press
19:29bend the front knee to come in and up
19:32again sink
19:34down push back forward and
19:38up just exhale as we go
19:41back inhale as we come
19:44forward last couple here reaching back
19:48getting that good stretch it feels so
19:50good doesn't it one
19:53more nicely done guys come on in hey if
19:57you like this workout it was really help
19:59our Channel if you hit the like button
20:01and subscribe to our Channel thank you
20:04so much for joining me for workout
20:06number five in the beginner reformer
20:09strength and Mobility series I can't
20:11wait to see you in the next one have a
20:13great day everyone bye if you're looking
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