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Hello, I am Gia Calhoun. And at the moment we’re gonna do an intermediate exo chair class. We’re gonna begin with some legwork, after which work our approach up by the physique. So I am beginning, I do the springs from the underside all the best way up. So 1 is on the backside, 4 is on the high.
So I am beginning on one spring at 1, and one spring at 3. So we’re gonna begin with some pumping. So that you’re gonna sit on the chair, I am sitting about within the center. Should you wanna sit additional near the sting, you possibly can. That is simply gonna make it just a little bit extra unstable and just a little bit more difficult.
We’re gonna have our heels collectively, toes aside, and your Pilates V on balls of your toes. After which you possibly can simply maintain onto the edges of the chair. Should you wanna make it just a little bit more difficult, you too can convey your arms as much as your genie place. You are gonna take a deep inhale as you push the pedal down about midway, after which exhale as you pull all of it the best way up. So that you inhale and exhale.
Pulling into your abs each time, making an attempt to create space to your legs to return as much as your chest, sitting good and tall in your sit bones, making an attempt to not lean ahead or backward. 4 extra. 3, 2, 1. You are gonna change to your arches. Legs are gonna be glued collectively.
Wrap your toes across the bar. So that you’re virtually like a chicken on a perch, and also you do the identical factor. Pump down and up. Inhale, exhale. And up, and elevate.
4 extra. Three, two, and one. Come onto your heels proper on the edge. Flex your toes all 5 toes again to your shins, pushing down and up. Consider pushing from the backs of the legs so it isn’t so quad-heavy.
Pulling up into your abdominals. Good. And watch your ribs, be sure that they don’t seem to be thrusting ahead. Maintain them proper on high of your pelvis. We have now 4, 3, 2, 1. We’re gonna keep in your heels, we’re gonna convey your toes to the perimeters of the pedal, then you definitely’re gonna flip your legs down into just a little second place.
Sitting up good and tall, you are gonna push down and elevate. Good. Pulling all 5 toes again to your shins, making an attempt to maintain the knees in step with the toes. So you are not simply turning out from the toes, it is from the hips. We have now 4, 3, 2, 1. Deliver your legs again to parallel on the balls of your toes.
Heels are lifted good and excessive. You are gonna push it down and elevate. Good. Attempting to get the load over the large toes and the second toes so you are not rolling out to your child toes. Squeeze the interior thighs. 4, 3, 2, 1.
Pull all of it the best way up, we’re gonna come to standing. We’re gonna perform a little standing tendon stretch. So that you’re gonna push the pedal all the best way down. Stand on it with each toes parallel, maintain onto the again of the chair, and also you’re gonna spherical your again. Heels are good and excessive.
Discover that good spherical place. Maintain your head between your arms. Maintain your weight and your arms just a bit bit so you are not gonna fall into your heels as you decrease your heels down towards the ground, after which elevate all the best way up, decrease down. So the pedal is staying down and elevate. It is kinda like on the reformer while you do tendon stretch, you get just a little bit additional stretch ‘trigger it could possibly go additional than only a flat ground place.
We have now 4 extra squeeze legs collectively. Carry up from the abdominals. Three extra. And two. Carry.
Final one. Good. Deliver one foot all the way down to the ground, the opposite leg is gonna convey the pedal up with management, and we’re gonna do our first spring change. So I am gonna take one spring off. So I am left with one spring at 3, and we’re gonna perform a little standing work nonetheless.
So I am gonna stand about one foot distance away from the chair. I am gonna convey one foot onto the pedal, proper on the ball of the foot, after which heel is excessive. I am gonna push the pedal down. I am gonna preserve my palms on the highest of the chair, or wherever you possibly can attain it, spherical backbone, and I am simply gonna pull the pedal up into my abdominals after which push the again down. And up, and press.
With my standing leg, I am making an attempt to maintain my weight even so I am sitting again into my heel even on all components of that foot. And decrease. Carry up. And decrease. Two extra.
And decrease. Now you are gonna maintain the pedal down. I am gonna preserve the pedal down, I am gonna decrease my heel, after which elevate it again up. And decrease the heel, and elevate. Decrease.
Maintain pulling into the abdominals, preserving that spherical backbone. Two extra. Final one. Now we’re gonna do a combo. So that you’re gonna elevate up, push down, 3, 2, 1, maintain it down, decrease the heel down, one, and elevate it up once more.
Decrease for 3, 2, 1. Heel comes down and lifts up. Pedal lifts. Decrease. Two, three.
Heel pushes down and lifts up. Final time. Decrease, two, three, heel pushes down and elevate. Carry the pedal up with management and we’ll change toes. So that you’re gonna have the ball of the opposite foot on the pedal, heel is lifted good and excessive, rounding your backbone, pulling into your abdominals, and also you decrease and elevate the pedal.
And decrease. So that you may discover this leg feels completely different. One facet’s all the time gonna have just a little bit extra management. And elevate. Decrease, and elevate.
We’re gonna do two extra of those. Then weights even on that standing leg. Good. Now maintain it down. Maintain that pedal all the best way down. You are gonna decrease this heel down towards the ground, and elevate up, and decrease, and elevate.
Decrease. Good. Ensuring you are getting that full vary of movement in your foot. Decrease. Actually push that heel up. Decrease and elevate.
Two extra. And up. Final one. Now we’re gonna do our combo. So we elevate, push down for 3, 2, 1, maintain it down, decrease the heel down, elevate it again up and push down. Two, three, decrease the heel and elevate.
Carry, push down, two, three, decrease the heel and elevate. Final one. Down, two, three, and decrease and elevate. Deliver the pedal all the best way up with management, after which put your foot down onto the ground. Rise up good and tall.
So now we’re gonna go into the hundred. So we’re gonna lie in your chair. Wanna lie lengthy methods. Be sure you have sufficient house to your complete torso. Head is curled up good and lengthy, good and tall.
And then you definitely’re gonna attain your legs out, in the event you wanna preserve them in tabletop or decrease them down additional than I’m, go for it. Arms are reaching lengthy and pump the arms. Inhale, 2, 3, 4, 5. Exhale, 2, 3, 4, 5. Inhale.
Exhale. Now preserve squeezing the legs collectively. You may have them in Pilates V or parallel. Inhale. And exhale.
Arms are pumping sturdy. Inhale. And exhale. That is six. Exhale. Maintain working the glutes too.
So it isn’t simply the abdominals, it is the legs, the glutes. Inhale. Exhale. Arms are pumping sturdy. Inhale. Exhale, curl up just a little increased in the event you can.
Inhale. And exhale. And hug your knees into your chest and relaxation for a second. You may let your head return if that feels okay to you. Take a deep breath in right here.
As you exhale, curl again up. Elbows are gonna come into your facet. We’re gonna do a coordination like we do on the reformer. So that you’re gonna take a deep inhale right here. As you exhale, attain your legs and arms out.
You are gonna open and shut your legs. Deliver your knees into your chest, arms are available. So we attain legs and arms out, open, shut, knees are available, arms bend. Attain out, open, shut, knees in, arms bend. Two extra.
Out, open, shut, knees, arms bend. Final one. Attain, open, shut, in, bend the arms. Let your head return one final time if that feels okay for you. After which while you’re prepared, you are gonna roll as much as a seated place.
Come on up. After which we’re gonna go right into a standing press down. So once more, you are standing about one foot distance away from the chair, you are gonna attain your arms up, take a deep inhale right here. As you exhale, you are gonna spherical your again, roll ahead, palms come onto the pedal, fingers face in. Maintain your weight over the ball of the foot slightly than your heel.
Strive to not lock the knees. You may bend them you probably have tight hamstrings, you are gonna attain your head down, push the pedal down with straight arms. After which as you elevate the pedal up, preserve the arms straight, pull into your abdominals so your head stays between your arms as you push down, after which abs pull you again up. Two extra. Decrease, and elevate.
Final one. And elevate. You are gonna decrease and maintain. Maintain your higher physique nonetheless. You are gonna bend your arms, elbows exit to the facet, press your arms down.
So your backbone does not transfer, it is simply the arms bending and straightening. Head continues to be reaching down towards the pedal. Bend and stretch. Two extra. Final one.
Then roll all the best way up. As soon as the pedal’s up, you are gonna launch it, roll up, convey your arms with you, and we’re gonna roll down once more. Arms face in. You’re gonna push the pedal down. Straight arms.
We’re really gonna flip the fingers to the face ground this time. We’re gonna do a single arm. So we’re gonna convey one arm out to the facet. Strive to not shift the load in your toes. You are gonna roll up a straight arm, the opposite arm is out to the facet.
Push the pedal again down. Simply really feel the place you may wanna shift your weight. Simply attempt to preserve it as centered as you possibly can. Two extra. Push, again down.
Final one. Maintain your physique nonetheless, you are gonna bend the arm and straighten, and bend. So keep away from the temptation to have a look at your hand, preserve taking a look at your legs. Final one. Good. Maintain the pedal down.
We’re gonna change palms. So the opposite arm’s gonna exit to the facet. Once more, attempt to preserve your weight even. Arms keep straight as you elevate the pedal up, after which decrease again down. And elevate up, and decrease.
Carry, and decrease. Yet one more. Nonetheless preserving my weight ahead towards the balls of my toes. Decrease. Maintain your physique nonetheless, bend the arm, and stretch.
Bend and stretch. Two extra. Stretch. Final one. Good. Deliver that hand again all the way down to the pedal.
You are gonna roll up one bone at a time. As soon as the pedal’s all the best way up, arms include you. Push arms down by your sides, and we’ll stroll to the opposite facet of the chair. So that you’re gonna stand pretty near the again. Arms are gonna come up once more.
You are gonna spherical over. Attain for the pedal, fingers dealing with entrance, once more, identical to earlier than, you are gonna attain your head down towards the pedal, spherical your again, after which coming again up. So that is sort of a preparation for the train that is coming. So that you wanna get used to this motion of pushing down, utilizing your abdominals to tug you up, preserving your head between your arms and elevate. Two extra.
Final one. Maintain it down and little pumps and stretch, bend and stretch. Once more, attempt not to have a look at your palms. Maintain eyes in your navel or in your legs. Reaching the highest of the top down towards the pedal so you possibly can have lengthen your neck.
Yet one more. With management, pull the pedal all the best way up, attain the arms up after which push the arms down. We’re gonna come onto the chair now. So that you’re gonna be pretty near the entrance of the chair along with your knees. You may alter as you go, and then you definitely’re gonna sit again in your heels.
So we’re gonna do a modified model of the cat. So that you’re gonna have your palms on the pedal about shoulder distance aside, fingers dealing with ahead. You are gonna spherical your backbone. Once more, consider reaching your head towards the pedal. As you push it down, you do not have to the touch the ground fully, and then you definitely’re gonna spherical again and sit again in the direction of your heels.
So that you’re gonna roll ahead, making an attempt to get to parallel the place your legs are perpendicular to the ground I ought to say. So that you’re making an attempt to get to a pleasant lengthy place with out letting your shins come off the chair. So preserve pushing the shins on the chair, use the backs of your legs for assist. And simply go so far as you are feeling snug. This one generally is a little bit scary in the event you really feel such as you’re gonna fall in your head.
However be sure to’re doing what you are snug with. Two extra. And take a look at to not look down. You wanna take a look at your legs. Yet one more.
After which roll all the best way up. After which we’re gonna arise. We’re gonna decrease the spring down only one notch. So I am gonna go to at least one spring at 2, and we’re gonna go into just a little swan. So that you’re gonna lie in your abdomen.
We’re gonna discover the location to your physique. I often like my shoulders to be proper over my wrist, proper when the pedals all the best way down. However generally relying in your physique, you may wanna be just a little additional again. So legs are gonna be straight, about hip distance aside or collectively, no matter feels higher for you. And we’re gonna preserve the physique in a impartial place.
You are simply gonna bend your arms and push down. Bend to tug up in your abdominals to assist your again so you are not hanging. And consider the shoulder blades coming down the again, lengthening the neck, nonetheless reaching by the highest of your head identical to you have been earlier than. Two extra. Final one.
Now preserve the arms straight. You are gonna elevate your chest up, after which decrease your chest again down. So reaching out by the legs, making an attempt to elongate the backbone. Two extra like this. And decrease.
Final one. Then we’re gonna do a single arm. So we’re gonna have one arm out to the facet, the opposite arm are gonna keep within the pedal. We do the identical factor with only a single arm. So that you’re gonna bend the arm that is there and push.
And bend. Now watch your reverse. The hand that is on the pedal, watch that hip may wanna elevate up so you are feeling twisted. So attempt to preserve weight even on each hips. Yet one more.
Maintain the arm straight. You are gonna elevate your backbone up, after which decrease again down. And elevate up, and decrease. Attain out by each legs evenly, elevate. And decrease, preserve reaching out to the arm.
And elevate. Decrease. Deliver that hand down, attain the opposite arm out to the facet, and we’ll pump the arm. Bend and stretch. Once more, watch your hips, examine to see in the event that they’re even, and stretch.
Bend. Stretch. Two extra. Final one. Maintain the arm straight and elevate the chest up, after which decrease again down. And elevate.
Decrease. Two extra. Attain out by that arm. Attain out by your legs. Final one.
Good, convey that hand down, give you each palms. You may convey one hand onto the highest of the chair that can assist you off, after which take just a little breath. So we’re gonna go right into a teaser now. I am gonna do a modified teaser, however in the event you wanna have your legs straight both on the diagonal or straight out in entrance of you, you are able to do that. I am gonna sit all the best way on the entrance, legs in tabletop for me, after which palms on the pedal.
I like my fingers dealing with entrance. Arms keep straight. You are not utilizing your arms to maneuver the pedal, you are utilizing your abdominals and your backbone. So that you’re gonna roll again to maneuver the pedal down, making an attempt to get your low again on the highest of the chair, after which curl again as much as elevate the pedal up. So that you’re gonna spherical to roll again, after which elevate again up.
Would not need to be an enormous motion. Yet one more. Roll again. After which elevate up. Now you are gonna roll again and maintain.
Keep in that spherical place, and I am gonna pump the arms so that you bend, and stretch. Once more, it may be small. Bend, stretch. Two extra. Final one.
And then you definitely’re gonna roll up. Come on up, and take a breath. So we’re gonna go into mermaid. So that you’re gonna sit in the midst of the chair. At this time, we’re gonna have the legs straight out.
If it feels higher to have one leg out to the facet, you are able to do that. The leg that is closest to the pedal, that is gonna cross on high. Simply attain each legs lengthy, sit up good and tall in your sit bones. We’re gonna convey your arms up by your ears. The arm closest to the pedal is gonna attain down for it, and then you definitely’re simply gonna attain over right into a facet bend.
Attempt to preserve each sit bones on the chair, after which elevate again up. Once more. Pushing down, attain these legs lengthy and elevate. Two extra. And elevate again up. Final one.
And elevate up. Attain an arm up by your ears, after which decrease each arms down, and we’re gonna flip to the opposite facet. So once more, the leg that is closest to the pedal is gonna go on high, each legs are reaching lengthy, arms up by your ears. You are gonna attain the hand closest to the pedal down for it, and then you definitely’re gonna elevate up and over. After which again up tall.
And attain. And elevate. Two extra. Attempt to preserve that reverse sit bone down on the chair, do not let it go along with you. And elevate.
So come on down. We’re gonna come to the entrance of the chair. We’re gonna do an arm frog variation. So once more, I am about one foot distance away from the chair. I am gonna come to just a little Pilates V the place my heels are collectively, toes aside.
Arms are gonna attain out in entrance of you, and I am gonna come down into just a little grand plie or what be like a deep squat. So you are not sitting in your heels, you are still lifted up. So that you’re utilizing your glutes, you are utilizing your legs. And from right here, holding this place, you are simply gonna push the pedal down and elevate. Push down and elevate.
Be happy to regulate your place if you want to. Strive to not pull on the pedal. You wanna consider pushing out of your lats, after which you might be utilizing your legs to carry you continue to. Two extra. Good.
Now here is the exhausting half. You are gonna attempt to not lean ahead. You are gonna go straight up, push the heels down, attempt to preserve your backbone tall. So we’re gonna try this once more. This time, we’re gonna do a single arm.
Should you want to do the double arm, you are able to do that variation once more. So preserving the backbone vertical, you are gonna decrease down, arms attain out. Once more, you are not sitting in your heels, you are lifted up. One arm out to the facet, you are gonna push the arms down and elevate. Down.
Carry. Two extra. Good. Different facet. Push down. Carry. Attempting to maintain the arms straight utilizing the lats.
Good. Each arms in entrance. Push the heels down, attempt to preserve the backbone good and tall, after which relaxation. So we’re gonna come to the opposite facet of the chair once more. We’re gonna do an identical train to our teaser this summer season, including a little bit of rotation.
So I am gonna preserve my legs in tabletop once more. If you would like to maintain your legs straight out and even at a diagonal, you are able to do that. So legs up into the place that you just want. You are sitting towards the entrance of the chair. Arms are gonna come up towards your ears.
We’re gonna convey one hand to the pedal, this time, fingers dealing with again, you are gonna roll again identical to we did with our teaser. You are gonna add just a little little bit of a rotation with it, after which come again up. So once more, it isn’t your arm shifting it, it is your backbone and your abdominals. So that you’re rolling again. Each hips are on the chair, you are not rolling to at least one facet, after which elevate again up.
You are simply utilizing your obliques just a little bit extra. Twist as you roll, and elevate. Yet one more. Twist as you roll, attempt to not lock that arm. Good. Different facet.
So we’re bringing the arms as much as the ears, different arm’s gonna return down. You are gonna twist and roll. You may discover one facet simpler than the opposite. And twist and roll. And elevate.
Two extra. And elevate. Final one. Good. Come on up.
So we’re gonna change the spring. I am gonna go from one at 2 to at least one at 3, simply to make it just a little bit heavier. After which I am gonna stand in entrance of the chair about one foot distance away. I am gonna convey my palms on my hips, however you possibly can convey yours the place you need. One foot’s gonna come onto the pedal, proper on the ball of your foot, you need your heel good and excessive, and simply be sure that your hips are even.
Oh, watch that bounce. From right here, preserving the heel good and excessive, you are simply gonna push the pedal down, after which elevate again up. So I am making an attempt to maintain my weight even on my foot, not again towards my heel or not too far ahead over my toes, I am good within the middle. I am making an attempt to not lean my torso as nicely. And decrease.
And elevate. Decrease. Pull into the abdominals to elevate. Two extra. And elevate. Final one.
And elevate. So we’re gonna elevate with management, convey that foot down, convey the opposite foot onto the pedal. Heel is sweet and better on the ball of your foot, after which preserve that heel up as you decrease and elevate. We’re simply prepping our legs for the following few workouts. And decrease.
And elevate. Pulling up on this again leg. So despite the fact that the one on the pedal is the one shifting, you are still working the standing leg simply as a lot or possibly much more. And elevate. Two extra.
After which convey it up with management. Deliver that foot down. We’re gonna make the springs just a little bit heavier. So we’re going up entrance subsequent. So that you’re gonna need just a little little bit of weight that can assist you.
I am gonna do one at 2 and one in 3. You are able to do heavier in order for you, or in the event you wanna make it just a little more difficult, you can also make it just a little bit lighter. So palms onto the chair. You are gonna put your foot onto the pedal. One foot all the best way down, and we’re convey the opposite foot to the again of the chair.
So the foot on the pedal is on the ball of your foot, you need that heel lifted good and excessive, after which the foot on the chair is all the best way towards the tip. Each legs are parallel. Pull up in your glutes, pull up in your quads. I am gonna attain my arms ahead at the moment. Pull up in your abdominals, you are gonna push down in that heel on the chair to elevate the pedal up.
Simply floating up as excessive as you possibly can, after which decrease again down, and elevate all the best way up, and decrease. So consider going up greater than you are going out to diagonal. So I do know you are not going straight up. There’s a little bit of a angle taking place due to the best way the chair is designed, however my intention is to go straight up in order that approach I really feel good and steady and centered. Two extra.
And decrease. Final one. All the best way down. Deliver your palms down. We’ll change sides.
So this again foot’s gonna be on the ball of your foot. Heel is sweet and excessive. The entrance foot’s gonna be proper on the edge. Each legs are parallel, pulling up. I am virtually considering of bringing my interior thighs collectively despite the fact that my legs are aside.
After which lifting up, pushing down into that heel, after which decrease again down. And pushing all the way down to elevate up, and decrease. And in the event you do wrestle with stability, if you do not have one thing to carry onto, you too can discover one thing that is not shifting to have a look at. In order that approach, that is your stability level, and it simply helps you retain your stability just a little bit higher. Ensure that again heel’s not going up and down.
Staying good and lifted. Yet one more. And decrease all the best way down. We’re gonna change legs once more for a mountain climber. So this again heel’s gonna be lifted up once more.
Similar place, we’ll even preserve the arms the identical. This time you are solely gonna elevate the pedal up only a few inches. Maintain this entrance leg nonetheless. You are gonna bend the again leg and push down. Again leg and push.
Three. 4. Attempting to maintain the hip sq.. 5, six. Two extra. After which push the pedal all the best way down.
After which we’ll change legs. So similar place. Pulling up in your abdominals. Float that pedal up only a few inches. Maintain this entrance leg nonetheless, again like bends, and stretch.
Bend, stretch. We have now 4 extra. 3, 2, 1. Push all of it the best way down, after which we’re gonna come all off. One foot onto the ground, slowly convey that pedal up, shake out your legs, and we’re gonna do some pull-ups.
So similar starting. I am gonna push the pedal down with one foot. This time, you are gonna stand on it with each toes. I wish to have my heels collectively, toes aside. Should you wanna have your legs parallel, even hip distance aside, you possibly can.
Do what works to your physique. I wish to wrap my legs round again, squeeze my glutes, after which I am holding onto the again. Should you wanna maintain onto the facet, that is additionally an possibility. Your weight is over your arms, head is between your palms. It is virtually such as you’re gonna do a handstand.
So that you’re gonna pull up in your stomach a lot that it simply floats the pedal up. Head is staying down, eyes are in your legs or your navel, after which decrease the pedal down. After which floating the pedal up, preserving these heels glued collectively in the event you’re in a Pilates V like me, decrease the pedal down. And elevate. Attempting to maintain all 5 toes on that pedal.
Oops. Carry. Preserving your weight over your arms. You are not going again in the direction of your heels. Two extra.
And decrease. Final one. Push all of it the best way down. We’re gonna flip to the facet. So we’re gonna have this facet closest to the chair and again.
The leg away from the chair is gonna go on entrance. We’re gonna maintain onto the 2 sides of the chair. Nonetheless spherical your again eyes are in your navel. Your weight’s gonna come over your arms, and also you’re gonna use your obliques to elevate the pedal up, after which decrease again down. In order your higher physique is twisted, I am making an attempt to maintain my hip squared to the entrance.
Two extra. Final one. Good. Push it down for a second. So you possibly can preserve going like this, or we’re gonna make it just a little more difficult. So I am gonna convey my again leg ahead just a bit bit so it is nearer to the middle.
The opposite leg is gonna attain out to the facet. Would not need to be too excessive. Attain that leg lengthy. Similar place with the spherical backbone. Wait over your arms and also you float the pedal up right here.
After which decrease. After which float it up. And decrease. Two extra. Final one.
Good. Shake out your wrist one by one simply ‘trigger it may be just a little dangerous, and we’re gonna flip to the opposite facet. So once more, the leg nearer to the chair is behind, the leg in entrance is gonna be additional away from the chair. Arms are on either side. Your weight is over your arms, again is rounded and your hips are dealing with entrance.
You are gonna float that pedal up with management. Head stays down after which decrease the pedal. And elevate. And decrease. Two extra like this.
Carry, and decrease. Final one. Good. Push the pedal all the best way down, convey that again leg just a little additional ahead, after which the opposite leg is gonna come out to the facet. Nonetheless preserve your backbone rounded, your weight over your arms, and also you’re gonna float up one leg and decrease.
And elevate. Decrease. Two extra. Final one. Good. Now we’re gonna stand on the pedal, each toes parallel.
Arms on the again of the chair or onto the facet if that feels higher. Weights over your arms nonetheless. We’re gonna decrease one heel, after which elevate each heels up after which change. And elevate to little operating in place. Decrease.
Carry. Decrease. Carry. We change. And change.
You may go just a little sooner. Ensuring you cease with each heels on the high every time. Attempting to change your toes in each instructions. We have now 4, 3, 2, 1. Each heels up, decrease one foot all the way down to the ground, management that pedal up.
Deliver your different foot to the ground. Roll up, push your arms down, develop your backbone just a little taller, and also you’re all completed. I hope you loved this class, and I will see you subsequent time.