Stretch, Reset Reformer

Hi everybody. I'm Sarah, and we're gonna do a very yummy stretchy flowy reformer class. I'm very excited about it. Let's get started. I'm on one red spring, and we're gonna start facing back.

I'm gonna sit cross legged, but if your knees don't allow, you can always sit with your feet just resting on the floor. Our hands are gonna go to our shoulder blocks. So get in the position that feels good for you. Sitting down, take those hands to the shoulder blocks. These are gonna be our stakes, our anchors. I want you to take a deep breath sitting up nice and tall and on your exhale start to contract the abs back You're gonna hang from those shoulder blocks, dipping the chin, tucking the tailbone under, stretching in between those shoulder blades, and then inhale, bring your chest, heart forward, lift the chin.

Beautiful exhale. Go again. Exale. Contract back. Round back. Let it go. Good. Take your time as you bring your chest forward. Sitting up tall arching the back slightly.

So tilting that pelvis, let's do one more exhale. Nice, slowing everything down. Let's do one more for fun. Taking it back. Beautiful. Take it forward, and then just find a neutral spine.

We're gonna take a circle, circling our rib cage around our hips. Still using these shoulder blocks, pull your ribcage forward, and then contract the ribcage behind the hips. Take it around. Good. Couple more here.

Just loosening everything up. Give me one more. And then let's switch the direction. Take it around to the left. Forward contract it back.

Really visualizing, circling your rib cage around your hips. Couple more. Use those shoulder blocks pull the chest forward. Let's do one more. And then come back to center. Good.

We're gonna take the left hand across to that right shoulder block, reach the right arm up, lift up a little bit taller, and then exhale as you go up and over into your side stretch here. I want you to anchor your right hip bone into that carriage and reach away from the hip. Good. Bring it back up. Let's go to the other side. Reach it up. Take it over.

Breathe into it. And then use your abs to bring yourself back up. Let's do that one more time. We go up and over into this side stretch. Good. And bring it up.

Other side. One more. Lift and reach, going all the way over and bring it back up. Good. We're gonna add something to it this time. So take your side stretch first, and then we're gonna bring our upper body up slightly take the right arm towards the foot bar, lift the chest, open up the shoulder and the chest to the ceiling, and then we're gonna flip everything. You're gonna reach across towards your frame, reach that arms. You're over the left side of your body, and then bring it up.

We go again. Open up the chest. Open up the shoulder, leaning back, flip and reach flat back over your left leg. We go one more. Reach. And then over your leg. Let your head go and then bring it up other side. We go up and over, side stretch first. Good. Bring your upper body up slightly. Take the arm out towards that foot bar, opening up the shoulder in the chest, good, and then we flip reach across to the frame over the right leg, and then bring it up.

And open. Good. Let's go through this stretch. We go up and over. Good. Let's inhale as you take the arm back opening up this chest, the shoulder, inhale. And then exhale.

Fold it over. Perfect. Roll yourself up. We're gonna take our feet to the headrest. I'm gonna scoot forward, and we're gonna bring our big loops above your elbows. Warm up the abs just because I know this is a stretch class, but we we have to put some abs in there.

Bring your hands to prayer just so you can bring your elbows up to keep those straps shimmy all the way forward towards your shoulder blocks and slowly exhale as you roll through your spine, lowering yourself all the way down. Hands on your head, I want you to shimmy closer to your shoulder block. So just the tips of those shoulder blades are off of the carriage. Your heels are on your headrest. I want you to open up these elbows, take the head back, take this stretch for the front of your neck, and then exhale round forward, lift the head and chest, bring the elbows forward.

The straps are like assistance to your crunch here. Or this contraction, you can use the straps to help lift your upper body up, thinking about curling up and over your rib cage. And then bringing the elbows wide, finding the tension in the straps, head back, exhale lift. Let's do two more here. This is a stretch for your upper spine here.

And then we're waking up the abs. One more, exhale. Good. Open the elbow slightly so you have the tension in the straps. Lift the right leg up. And then lower it down.

Lift the left leg up. You're actively lifting your chest, but keeping those elbows wide. We go marching for four. Good for three. For two, And one.

Good. Let's take the head back this time. We're gonna involve the upper body. So bring the right leg in a tabletop lift the chest and then we lower back down. Good. Lift the foot away from the glute.

And let's do one more on each side. Nicey, guys. Last one. And let's bring both legs into tabletop. Lift the upper body. We're gonna lengthen the left leg.

You're gonna rotate slightly towards the right. And then bring it back to center. Right leg lengthens. Go over to the left and bring it back. Keep those elbows wide.

Take it up and over. Bring it back. So good. Couple more. Link in that leg. Reach and last one.

Perfect. I want you to choke up on the ropes with the hands. Lift your upper body up, scoot on back so you have some space. But let's keep holding these ropes here and just do a couple of roll downs. So take a deep breath and exhale tuck the tailbone, scoop up the belly, roll back to that half way point, keep your head and chest lifted. As you tap the edge, you go straight back up, lengthening your spine at the top, good exhale, scoop, roll back.

Shoulders down. Look at that belly button so keep the head and chest lifted and then roll yourself right back up. Exail articulating through your spine. Finding this slow pace, this control, and last one. Perfect. You're gonna roll yourself up We're gonna find the soles of our feet together.

I want you to do a forward fold over your legs. Find this stretch. You can hold underneath your head rest and pull your upper body over your legs. Take a deep breath here. And as you're here, just go ahead and hook up those straps.

Good. One more breath, really getting into this stretch here. And then slowly bring your upper body up. Perfect. We are gonna slide around, and we're gonna go to two red springs. So I'm adding another red, scoot on down so we can lie flat on our backs. With our heels on our headrest. Good.

My legs are hip width apart. We're gonna do some footwork, but we're gonna go into a march here. So lengthen your legs out. Lift the right leg in the tabletop. And then bring it back slowly in. We go out.

Left leg. We go in. Good. So reaching it out, placing the foot back on the footbar, slow with control because it's kind of at a light spring. It's not too too heavy.

Let's do four more here. We go three. Keeping our spine nice and long. Abs are in for two. Good. Let's pause and hold here.

You're gonna keep the foot flexed. You're gonna reach the leg over the bar and pull it in towards your chest. Good. Anchoring the backs of the hip bones into the carriage, driving that heel into the bar. Let's do four more here. We go four.

Fully stretching behind the knee for three. For two, and pause and hold on. One, lengthen that right leg straight up. We're gonna do a little circle here. We go down out and around. Inhale on the way down, exhale, left.

You have to anchor that left hip bone down into the floor, anchor your shoulder blades into the carriage as well, and give me three. For two. And one, control it. We go out to the side first. You float it down and lift it up.

Good. We go out down and up for three. For two, and last one. Great. Place the heel back on the foot bar.

Bend the knees to bring it in. Left leg up. Here we go other side. You reach we press out. We reach. We press out. Reach and press.

Good. Really squeeze the seat here to lengthen that right leg. For three, two, and one, lengthen that left leg up. Here we go circle it out. You go down, out, and around. Good. Angryering the right hip bone.

Good. So only go as far out as you can hold it without letting your pelvis go. Good. In reverse, we go out, down, lift it up. Plug in those abs. Inhale. One more.

Nice in placing it down. We're gonna go to the ball of the right foot this time. Left leg is gonna reach over your foot bar. We're gonna straighten the right leg, lift the left. Pause and hold here and want you to flex both feet, you're gonna point.

We're gonna bend and reach over the bar. We go up, flex point bringing in. Out. End point. Good.

Really reaching that heel nice and high and bringing in. Beautiful. Let's do one more. And then I want you to just keep this lift going. We're gonna lift the left leg, reach that right leg nice and long. We go in. We lift it up.

You know, n, we lift it up. Good. For four. For three. For two. And one place the left foot there.

Right leg floats up. Let's take that flex of the feet point and bring it in. We go up. Flex and point. Beautiful four more up, flex and point. Good. Really getting that left heel all the way under the bar, reach it up.

Two more. Inhale exhale. Last one. Good. Keep the heel lifted, and we press out onto the ball of that foot. Nice for four. Three.

Two. And one. Awesome. Both, toes, balls of the feet are on your footbar, hip width apart. Drop both heels all the way under the bar, and then rise up as high as you can on the balls of your feet. Let's go for eight.

For seven, tie in that waist, drop those shoulders. Keep squeezing the ankles towards each other, so we're not rolling out onto the outsides of our feet. And give me four and more. Four. Three.

So good. Two keeping those legs nice and long. And one, good. Just pedal it out. Shake out those feet. Awesome. You guys. Bend your legs and bring the carriage all the weight in. Let's shimmy away from those shoulder blocks slightly, and heels are going back to your foot bar, hip width apart, arms down by your sides.

Take a deep breath, and on your exhale, start to curl your tailbone under, peeling your spine off one vertebrae at a time, lifting up into your bridge, but I want you to think of this as a stretch. So you're really lifting, stretching the tops of your legs. Let's go for a straighten of the legs, keeping the hips nice and high. Pressing into the palms, bring the carriage back in by bending the legs, and then slowly, sternum first. So ribcage, middle back, low back. Give yourself that little arch at the bottom. And then, connect everything, tuck the tailbone under, peel the spine off. Good.

Stretch the legs long, keeping the hips nice and lifted, and then slowly roll yourself down. Let's do that two more times. We roll it up. Cur it up. Squeeze lift. Reach along.

Bend the knees to bring the carriage in and roll it down. Your hamstrings are working, of course, to bring this carriage out and in, but we get to stretch them after this. So keep that in mind. Good. And then slowly articulating through your spine. Take it all the way down. Amazing, hug your knees into your chest rock side to side.

Great. We're gonna rock ourselves up, and we're gonna go to one red spring now. Super important that we put the middle red spring on. So put one red spring, middle spring on you gotta lie yourself back down, and you're gonna take your right foot into the big loop. Alrighty. Extend that right leg, find the hips nice and square, and then that left leg is gonna float to a tabletop.

We're gonna sneak the left leg either over your foot bar and then pull the left knee into your chest as the right leg lengthens or I want you to thread that left leg underneath the foot bar, get that nice stretch in the hamstring, and then pull down as you lift the leg in. So we thread, take your time, exhale. Lengthen, pull down with the right to lift the left. Good. Again, you can go over that foot bar and then pull it in. Let's just go slow here.

Give me four more. Threading it through, taking your time. Two more. Try to lengthen behind that knee, really engage the hamstring, and pressing the foot into that strap. Good. Length in the left leg this time, and we go for a little scissor. Down and up. Keep the back of the hip bones, anchor down into the floor.

Use the abs to control the legs and give me four more. Keep your breath going for three. Nice long legs for two. And we got one more. Perfect. Your left leg now is gonna bend.

It's gonna go straight down to the floor. And then here's the deal. The more you let this right leg, you can even bend the right leg in towards your chest. The more stretch you'll get on that left quad. I do love this stretch.

I do it a lot. You can keep the right leg bent or stretch behind the knee and pull on the strap to get even more of a stretch. So we're getting a two way stretch here, right hamstring, and the left quad. Breathe into it. Take it a little bit deeper.

One more breath. Perfect. You can either keep that left leg down towards the floor, or you can pick it up and put it on the foot bar. We're gonna take the right leg across our body, so I'm switching it to my left hand right hand is gonna go to that shoulder block to kind of anchor me and take this IT band stretch. Good. Really trying to stretch behind the knee, take it over, over, over, breathe into it. Good. And then switch it out.

Right hand grabs the strap, left hand to your shoulder block. I want you to take this left knee, open it up as well. So turning the legs out, pull that foot towards your shoulder, breathe into it. Beautiful. One more breath.

Great. Now we're gonna bring it back to the center, and we're gonna turn this right knee in. We're gonna take the right foot to the floor And then we're gonna pull on the strap to give ourselves a little bit more of a stretch. Once your foot is on the floor, it can be flat or on the ball of your foot. I'm kind of curling my toes under, so I'm on the top of my foot. But I'm gonna rotate this right hip away from the foot.

Almost like you're going into a spinal twist. And you get again this hip flexor quad. Really nice stretch. Deep breathe. Good.

Every time you're lifting that hip a little bit further away from the foot, you can pull on that strap. And then you're gonna bring the leg back up, kick the leg up back to our starting point. This time, we're gonna cross the left ankle over the right knee. Keep that right foot flexed. Bend the knee and pull it in. I'm gonna take my hands through and grab underneath that right hamstring just to guide it a little bit more and pull it in towards my chest. I'm gonna rock gently side to side. You can also, if it feels like it's too much to grab underneath the hamstring, you can keep kicking into that right foot to keep your, legs away from your body and then use your left hand to kind of push that left knee open.

So you kind of play with this stretch here, depending on how much you want. Good. Now that we know what we're doing or where we're at, I'm gonna go back to this hamstring grab here, and I'm gonna take a little circle. So I'm gonna kick into the foot and then let the legs come back into my chest kick out. Just Just slightly. Yeah. Little circle.

One more. And then let's reverse. We take the circle, kick out and then let the knee come back in towards the chest. Take it over and kick out. It's very tiny, controlled.

Good. One more. Awesome. Kick the right leg out so you can take the left foot to that bar. Reach up, grab the strap, give that right leg one final stretch for the hamstring. And then let's take the foot out. Nice job.

Let's see what happens with the left side. Now the right leg feels nice and long. Let's work on this left leg. Here we go. So, right leg comes to tabletop.

You're going to either thread it through or under the bar, and then pull the knee in towards the chest as you lengthen the left leg, or we're going up and over the bar. You choose what feels good for you. Good. But either way, I want you to go slow with control. So you're finding this length in that left leg pausing for a moment before you pull down. Good.

Inhale reach it up. Exit. Pull down. Let's do two more. Nice, guys. On your next one, pause and hold here, lengthen the right leg, and we go for a little scissor switch. Good. We reach it up.

And then hover above that foot bar, anchoring the backs of the hip bones into the carriage, wrap your rib cage, and just relax those shoulders. Good. Keeping the legs as straight as possible. Give me four more. For three.

XL to pull down. Two. And last one. Good. Right leg is gonna bend. It's gonna gently find the floor, and then you can go from there, bend the left leg, reach up, grab that rope, and find your stretch. Yes.

Left leg can either be straight or bent depending on where you're at, but just let this quad stretch a little bit, relax that bottom leg, and then breathe into that right or the left hamstring. One more deep breath. And then the leg neither stay there, or I'm gonna place my foot onto the foot bar and then take the left leg across your body, left hand to your shoulder block to give yourself a little anchor. Good trying to stretch behind the knee lengthening. You can also kick into that right foot a little bit to lengthen the left leg or push the left leg away from your body if it's too intense.

So find your edge. Great. And then let's take it out to the side. Right hand to the shoulder block. Both legs are turning out, and then pull that foot towards your shoulder. Good. Breathe here.

Inner thighs, big stretch. One more deep breath. Perfect. And then bring it all the way up back to your center. Good. We're going to bend the knee, turn the knee in, and take the foot right down to the floor. You're kind of like hugging your frame here.

Then you can let the foot go back, back back. You can even hole on that rope. So you're in this, like, stag stretch here. Take the left hip away from the foot like you're going to go into a spinal twist and breathe into it. So your leg is, yeah, hugging that that frame. Breathe breathe breathe. Let's do one more breath here.

Perfect. You guys take the leg back up, and then we're gonna kick it out and cross the right ankle over the left knee, and then keep that left foot bent or flexed. And you're gonna bend the left knee in. I'm gonna grab behind that left hamstring and pull it in even more. Or you can do the grab the rope and then press the knee open. Good. Take a deep breath.

And then we're gonna go into those circles. So we're gonna pull the knees in towards our chest. We're gonna take it around, kick into the foot slightly, and then let it come back in towards your chest. We're going around. It's so small and controlled.

Good. One more. Let's reverse. We go around for four. For three. For two, good, melting the legs back in towards your chest.

One more. Awesome. Kick the left leg out. Bring the right foot to the foot bar. And let's take our final stretch, lengthen the leg, pull in that rope, one final stretch for that hamstring. Great. Take your foot out of that strap.

Let's hang it up. And we're gonna flip ourselves around onto our hands and knees. Actually, let's come to a child's pose. So walk your knees forward up against those shoulder blocks, sit the booty back and then just lengthen the arms, draping them over that frame forehead to your headrest. Good. Take a deep breath here, filling up that ribcage, and then exhale. Good. Let's stack the left palm over the right palm, and I want you to sink your hips to the left.

Little side stretch in there. And then go to the other side. Right palm over left, shift your hips to the right, and then bring it back to the center. You're gonna hold on to your frame. You're gonna keep your hips onto your heels, lift your head and chest, sliding your shoulder blades down your back, open your heart forward, and then float the carriage back to its home base. Good.

Grabbing the frame. Pull reach, lift. Deep breath in and then exhale as you go back. So this is a huge stretch for your spine. Lift it up, reach, reach, reach, and then float it on back.

You're now gonna just pop forward right onto your hands and knees. Go for that cat cow, inhale exhale. Shake up the head. Good. Let's do one more there. Dropping the belly exhale. Perfect. We're gonna walk ourselves back now.

Take your hands to your shoulder blocks, and then you're gonna big step your right foot forward. It's kind of in between those shoulder blocks. And then we're gonna come up onto the ball of the left foot onto the platform and then push out to a runner's lunge here. Okay. So with this lunge, I want you to really press into the right foot to get ankle directly under the knee. And then we're gonna bend the left leg to bring the carriage back, but I'm keeping my hips in the same line the whole time.

So we're shifting in and out. This is an active stretch. So press out, find that stretch in the hip flexor, lengthen lengthen that back leg, and then bend to return. Good. Your upper body is over your legs, but I'm not dumping in on that right leg. So stay nice and lifted in the belly.

And give me three more. We press out, out, out, press into the foot. There you go. And then bring it in. Good. Two more.

Two. And last one. One. Perfect. Bring your knee to the carriage. We're gonna switch it out. Toes onto the wooden platform, lift and bring that left leg forward, hike up the right knee, and then stretch that right leg.

Open up the chest slightly, and then bend the right knee to bring the carriage in. And we stretch out, out, out, find that lunge and bend it in. Your legs are working here. Again, it's this working stretch. We're doing it four more. Keep your breath going and keep that belly in.

For three, really lengthening that back leg. For two, So good. Last one. And then bring your knees to your carriage. Perfect. We are gonna face side now. We're gonna switch our springs to a blue spring, taking your red off.

And then let's come to this seated stag position where your right shin is up against your shoulder blocks and then bring your left leg out. So it's bent, but you can sit nice and comfortably on your carriage. Left hand on your foot bar. Here we go. Let's take a big giant side stretch. Let's stack the palms and take the shoulders square towards the floor right away.

We're gonna then shift back stacking our shoulders one on top of the other and bring the carriage in. Grab that front shoulder block, and we're gonna take the stretch up and over towards the legs this time. Good. Now we're gonna place the left hand behind or right beside your hip on the carriage so we can press into the palm and lift the hips, reach the arm back. It's a huge side body stretch here. And then take the hips back to the carriage.

We start all over. Here we go, press out exhale. Go, go, go, stack the palms, take the shoulders square to the floor, lengthen a little bit more, stack the shoulders and bring the carriage all the way in. We go towards our legs, big stretch up and over. Agale. Great. Place the hand behind your hip.

Press the hips forward as you reach back back back. Beautiful. We're going to take both feet now to our foot bar But I want you to keep them on the platform for a second and shimmy your hips forward. We're gonna take your heels towards the corner corners of your foot bar and then bend your knees so you can grab your bar. We're gonna push our feet into the bar as we pull back with the arms, drop the head, straighten the legs.

Great. Bend the knees, pull in the bar and sit up as tall as you can. Pulling those knees in towards your shoulders, sit up as tall as you can. And then exhale. Go for your stretch again. Drop the head. Pull back so you're stretching in between your shoulder blades.

Good. One more. Inhale. Lift. Exhale. Go for that big stretch. Let it go. Perfect.

Bend the knees to come in. We're gonna shimmy on around so we can do our other side. Left shin is up against the shoulder blocks, right leg is bent, right hand on your foot bar. Here we go. Up and over, beautiful side stretch here, stack those palms, and square the shoulders to the floor. Bring it back to where it came from, lifting up tall, grab that shoulder block, and we go up and over towards our legs. So good.

Take the right hand beside your hip, press your hips forward, reach back long body here, and then place the hips on the carriage. We start over. Here we go. Up and over. Find this stretch, lengthen the spine. Good. Bring it back right away.

Hold on to that shoulder block. Take this side stretch. Beautiful right hand down on the carriage, press the hips forward, reach back towards the corner of your room, and then come on down. We're gonna flip around so our feet are just planted onto the floor. We're sitting nice and tall. I want you to reach your arms forward.

We're gonna pitch forward from our waist. We're gonna stand up tall in between, reaching the arms overhead. Keep the arms overhead as you dive forward rolling down all the way to the floor, maybe give yourself a little bend to the knee at the bottom, straighten the legs as you roll yourself right back up. I'm hanging heavy, but then I'm gonna bring my arms with my head, open up the arms, and then sweep them forward as you sit back onto your carriage, and we're gonna start all over. We come forward, come up. Arms go down by your sides, up and over your head.

We dive up and over, rolling down. Nice stretch at the bottom here, bend and stretch the knees. And then scoop up the belly as you roll up. Take the arms all the way down by your sides first and then reach them forward as you hinge your hips back, find your carriage. Good. Two more, but we're gonna change it up just a little bit this time.

Reach the arms overhead. This time, we're gonna go into a flat back. Flat back all the way forward over your legs. Let your head go down at the bottom, shake it out, and then reach lengthen out as you come up. Take the arms down by your sides hinge forward and sit down. Last one, we go up. Arms, go up and around. Good.

Flat back. You can do this with a bent leg if your hamstrings don't allow. And then maybe straighten the legs at the bottom. And then stretch long, flat back. Good. Let's stay here this time. Separate your legs a little bit more so they're wider.

Interlace your fingers behind your back, open up your chest forward fold, bringing the arms over your head. Let your head go again. Stretching these shoulders. Stay here for a beater to Good. On your next exhale. I want you to release the arms towards the floor.

And then let's shift the hips over to the right. Open up that right arm. Look at your hand if you can. And then let's go through it. Go over to the left, reach it up.

Awesome. Back to the center. Hang heavy here. Soft in your knees. Pull in the belly. And slowly start to roll yourself up one vertebrae at a time.

You guys, I don't know about you, but I feel amazing. That was awesome. Thanks so much for joining me today. See you next time.