Daily vlog 02 october

Who speaks in this episode?

• Unknown (Pilates/Reformer Instructor) (Host) · 1 h speaking

What is discussed, and when

1. 0:00 – 10:00: Pelvis, Hamstrings, Lumbar Spine, Reformer
2. 10:00 – 20:00: Abdominal Wall, Blue Spring, Isometric Force, Midline Strength
3. 20:00 – 30:00: Piriformis, Straps, The 100
4. 30:00 – 40:00: Hamstrings, Gravity Muscles, Tabletop, Dorsiflexion
5. 40:00 – 50:00: Hamstrings, Straps, Dynamic Plank, Eccentric Loading
6. 50:00 – 1:00:00: Platform, Reformer, Blue Spring, Eccentric Loading

Notable quotes from "Daily vlog 02 october"

• Lines away and relax the eyebrows bring yourself down we're going to go into through the spine and to the pelvis and this is where we want to focus some of our attention for…

  about Pelvis · at 0:39

• Your right foot down through your left foot down come away from your shoulder pads organize your feet and then we're just going to have a very small Flex curl so you turn your palms towards the wall okay because if.

  about Shoulder Pads · at 3:37

• Problems take the feet slightly wider apart we're going to try and organize through the hamstrings of the back chain of muscles so you take your arms up there's no stress in…

  about Hamstrings · at 5:04

• Very light spring your legs are not dropping one Blue Spring right lie down put your feet into both straps okay so your focus here is predominantly on the weight of the limbs and your midline strength bring your legs up relax your shoulders.

  about Straps · at 12:49

• The two activate your hands and for one now I'm staying up and I'm going to come into the 100. I'm just going to start to pump through my arms rest if you need to I'm going to…

  about The 100 · at 17:12

• Is relaxed you're going to take your left foot out of the strap and find your bar or your platform so I'm going to put my left strap back on the spike and I now have my right foot in the strap so you're gonna have to be really.

  about Platform · at 19:14

• Up and loop through but I don't on my right hip so I'm just going to release that piriformis I can feel the work you should feel it and then release right so from here you're going to put both feet back into straps both feet.

  about Piriformis · at 24:56

• The strap not you letting the foot be pulled towards your nose now from here keep your other legging tabletop and if this feels like too much work bring it in and de-load it so…

  about Tabletop · at 35:24

Who and what is mentioned in this episode?

Products & tech

• Reformer — Product · 4 mentions · first at 0:06
  Okay right so we're recording so I'm going to come down onto the reformer as well so we're going to start with lying down getting ourselves comfortable just organizing ourselves Okay so.
• Straps — Product · 4 mentions · first at 12:57
• Platform — Product · 4 mentions · first at 19:21
• Shoulder Pads — Product · 3 mentions · first at 3:40
• Blue Spring — Product · 2 mentions · first at 12:51
  String on so be very careful this is a very light spring your legs are not dropping one Blue Spring right lie down put your feet into both straps okay so your focus here is…
• Red Spring — Product · 1 mention
• Yellow Spring — Product · 1 mention

Concepts & topics

• Pelvis — Concept · 12 mentions · first at 0:44
• Hamstrings — Concept · 12 mentions · first at 5:08
• Abdominal Wall — Concept · 4 mentions · first at 13:19
  Hands on your belly because what you need is to feel your abdomen your abdominal wall so my legs are straight I'm going to inhale as I exhale I'm going to gently point the feet…
• Lumbar Spine — Concept · 3 mentions · first at 1:18
  To your breathing as we inhale the ribs expand lumbar spine gently moves to extension as we exhale ribs contract sternum drops and we just flex and roll into the reformer so as we inhale there's expansion and as you exhale your.
• Midline Strength — Concept · 2 mentions · first at 3:21
  Off the hip I'm inhaling I'm exhaling I'm feeling my midline strength to bring me back in so just warming up inhale exhale coordinate your breath inhaling.
• The 100 — Concept · 2 mentions · first at 17:19
• Piriformis — Concept · 2 mentions · first at 25:00
• Tabletop — Concept · 2 mentions · first at 35:30
• Gravity Muscles — Concept · 2 mentions · first at 37:46
  Gravitational force activate your foot you're not hanging off your hip you're hanging you're using your anti-gravity muscles to control the leg and when you found that space you're going to scissor so one leg go small.
• Eccentric Loading — Concept · 2 mentions · first at 48:58
  We're gonna come into the abductions two exercises first of all on the knees so eccentric loading and I want you to think about when we go through the exercise how you're bringing that carriage in going out is the easy part it's the.
• Glutes — Concept · 2 mentions · first at 49:59
  Bring that back in and one two three and exhale two one combine pelvic floor glutes lift off your knees and Tipping Point now that little bit of shakiness that little.
• Anterior Tilt — Concept · 1 mention · first at 1:55
  Two more moving and tilting the pelvis so you're going from a kind of anterior tilt as you exhale into what's called a posterior tilt as we rock into the reform and just do that one more time.
• Posterior Tilt — Concept · 1 mention · first at 2:00
  Going from a kind of anterior tilt as you exhale into what's called a posterior tilt as we rock into the reform and just do that one more time everything else is relaxed and exhale you then settle with just a natural.
• Isometric Force — Concept · 1 mention · first at 10:37
  I'm shaking so there's a little bit of more muscle activity which is an isometric Force here so I'm just going to breathe and hold for three for two and for one I'm going to…
• Dorsiflexion — Concept · 1 mention · first at 35:53
  You're going to decelerate and as you do you're going to gently move your foot into dorsiflexion as you reach end range there you're going to move the foot point the foot and…
• Dynamic Plank — Concept · 1 mention · first at 47:34
  Hands onto the platform feet into the shoulder pads right Dynamic plank okay you want a blue Press Your Hands away eyes up bring your knees in inhale exhale press your feet away so you've got that spring inhale in.
• Pelvic Floor — Concept · 1 mention · first at 49:59
  Bring that back in and one two three and exhale two one combine pelvic floor glutes lift off your knees and Tipping Point now that little bit of shakiness that little.
• Hip Flexors — Concept · 1 mention · first at 58:59
  Just climb the legs down last one here hip extension so instead of just sinking into the hip flexors I want you to go up hips tuck under slightly and then press back so it's just a small movement and then.
• Abduction — Concept · 1 mention
• Gluteal Muscles — Concept · 1 mention
• Plantar Flexion — Concept · 1 mention
• Quads — Concept · 1 mention

Full transcript with timestamps

0:02 okay right so we're recording so I'm going to come down onto the reformer as well so we're going to start with lying down getting ourselves comfortable just organizing ourselves Okay so just go from the head first this time organize your shoulders and your head in your neck position your eyes should be able to look straight up to the ceiling there should be no tension in the jaw relax the tongue just taking the fine lines away and relax the eyebrows bring yourself down we're going to go into through the spine and to the pelvis and this is where we want to focus some of our attention for this part so I want you to organize your feet and shift around until you feel as if you can just relax completely in your back so it's really important you learn how to relax as well as how you contract okay so we're going to take the hands on the ribs you can close your eyes or just stop in the games just bring your focus

1:14 to your breathing as we inhale the ribs expand lumbar spine gently moves to extension as we exhale ribs contract sternum drops and we just flex and roll into the reformer so as we inhale there's expansion and as you exhale your feel just as you're exhaling your T-shirt gently um the belly button draws away from your top so you're not forcing it but you'll feel that there's a flattening as you get two more moving and tilting the pelvis so you're going from a kind of anterior tilt as you exhale into what's called a posterior tilt as we rock into the reform and just do that one more time everything else is relaxed and exhale you then settle with just a natural curve right you take your arms up as you take your arms up you expand your hands so that your hands are active and so we want to feel as if we're reaching for something and we're activating in that directional force of reaching something

2:31 and then you're going to take your right foot off the bar Against Gravity exhale and take your left foot off the bar Against Gravity so you organize the gravitational force so your feet are not lower than your knee joints you just start with gentle movements we're going to take the right hand and left foot you're going to inhale as you tap your left foot to the bar you take your right hand back and as you exhale you bring that back into Center so as you inhale coordinate opposite side you tap the foot you exhale you bring the limbs back into Center and you're just starting to work okay maybe I take my arm a little bit further away as I exhale through the midline to bring the limbs back in I'm not working off the hip I'm inhaling I'm exhaling I'm feeling my midline strength to bring me back in so just warming up inhale exhale coordinate your breath inhaling exhaling coordinate your limbs okay flip

3:37 your right foot down through your left foot down come away from your shoulder pads organize your feet and then we're just going to have a very very small Flex curl so you turn your palms towards the wall okay because if you're going to bring them down we inhale to prepare as you exhale the ribs comes in and the lumbar spine closes in you'll feel the belly drop away that's when you curl up and you reach your hands away from your shoulders and you look straight ahead and then you just segmentally roll back down so you inhale as you exhale as the contraction first and then you roll up roll up your eyes look straight ahead your hands reach towards the wall and then you segmentally go down you do this one more time you inhale you exhale first drawing in then you can go reach and then you segmentally roll that down stretch out through the lumbar spine you then transition your feet to the bar one

4:47 at a time or both feet to place them at the bar you organize yourself again and from here you walk your feet into the middle of the bar so now I'm on the heels or mid foot and my feet my knees and my hips are together if this causes problems take the feet slightly wider apart we're going to try and organize through the hamstrings of the back chain of muscles so you take your arms up there's no stress in the neck you just inhale tip of the pelvis as you exhale you gently draw in you roll you take your pelvis up you lift your tailbone but now you must tuck under takanda to Panda so I'm only coming halfway up I can feel my hamstrings start to ignite that's just enough for me I'm just going to take a couple of breaths if I wanted to I would tuck under and I would come up a little bit higher from The Roots you find your Tipping Point you breathe you inhale you exhale and then you decelerate down and you're pressing

5:49 through your feet lightly as you decelerate down from the back of your ribs and your tailbone is the last thing to come down and then you repeat relax the toes you're inhale is you accidentally roll the pelvis you take the load out of the back you roll you Chuck under you roll you roll you roll you find your highest point of training it could be an inch you hold it there you inhale as you exhale you decelerate down so now you feel the back chain of muscles as you decelerate your pelvis there's no stress in the back as you roll the pelvis down I'm going to do that one more time so we're just inhaling as we exhale we're deloading the pelvis and the hips we're pressing through the feet as you peel up you will feel through the back chain of muscles you come up to the point where you're not pressing through the hip you inhale you exhale and you learn to decelerate down I can certainly feel that as I'm decelerating down on

6:52 the exhale all the way down okay we're then going to just rest the hands down onto the ribs organize the shoulders you're going to move your feet now to hips distance apart and you're going to maintain equal distribution of loads from both feet so organize your feet hip distance right now your job now then is to take the arms up okay and now you're going to feel slightly differently but we're going to repeat the exercise you're going to inhale tip your pelvis exhale roll roll de-load the tailbone peel roll tuck under peel roll peel rub to your highest point feel the energy just a little bit through the feet as you exhale so you could deload that or you could add more load in as you exhale finding that highest Tipping Point the point where you can feel as you inhale exhale and again can you decelerate so can you decelerate by tucking your pelvis under controlling through your feet and rolling your pelvis down

7:59 inhaling exhale roll roll roll tip roll tip roll to come to conduct come to your highest point keep the shoulders and the neck completely disassociated you should have nothing in the neck and shoulders and if you do you are too high you inhale you exhale and now we decelerate maybe a little bit quicker maybe just pressing through the feet we roll the pelvis down inhaling repeat after your own time roll your pelvis roll up roll up Tuck under roll up now when you reached your highest point so actually tip your tailbone towards your nose and that's definitely brought a lot more of a sense of activation of my hamstrings and my back chain of muscles so if you can tuck under a little bit more rock the pelvis take a couple of breaths inhale exhaling and rolling down and again you're rolling down from the back of your rib cage all the way down keeping that posterior tuck as you roll down okay right we're nearly there hands down

9:06 rest a second move your feet so this time move your feet wider now what I'm going to do is I'm going to turn my feet slightly out to to two o'clock and 11 o'clock and I'm just going to test it and if this doesn't feel right move your feet back to 12 o'clock so what I'm doing is I'm putting a little bit more load in a different plane of movement and this is really good for you as you progress because we don't ever operate in one plane so now just check it hands up we inhale as you exercise things came for a bit of energy through your feet and roll roll roll to Kanda and just come up right now I'm going to check under a bit more so what I'm actually physically doing is I'm tucking bender and I'm putting more weight through my feet and I'm getting a response so what I want to do then is say can I tuck under a little bit more is that too much where's my Tipping Point is three everything else is relaxed apart from

10:02 the leg muscles which are currently Contracting for two for one inhale exhale rolling down decelerating so we're just trying this in different plane in hell exhale you should tip you should press you should roll you should talk under you should come higher but then you should negotiate the space and say right do I need to surrender Canada could I come a bit higher with that tub now I've come quite high but I've consciously tucked and now I'm shaking so there's a little bit of more muscle activity which is an isometric Force here so I'm just going to breathe and hold for three for two and for one I'm going to inhale exhale and I'm going to roll down so we're starting to prep load right you're going to do that one more time then you're working it out inhale as I exhale I'm tucking under posterior tuck then I'm pressing on my feet I might be too much so I do you load the feet a little bit as I come up I come up to my highest

11:03 plot point I'm going to tuck under through the pelvis I'm going to put a bit more through my feet now so if I put a bit more through my feet on the exhale I'm going to feel more response through the muscles you need to choose your load you need to work at the right load for you for three for two there should be nothing in your back and for one inhale exhale and just decelerate decelerate decelerate down Okay so we're starting to come up through the legs right bring your knees in just lock that out okay so from here big float to the bar move away from your shoulder pads arms up with your palms facing towards the wall okay we're going to go into that second set so we're going to inhale exhale roll in roll in pull up reach you should be so flexed that the legs float off the bar if you're really confident you can extend your legs away you can bring them back in float them down and roll back down

12:05 you could do stage one inhale exhale roll roll roll curl up my legs are so light because I'm flexed I can extend I can bring the back they can float down I can roll down one more inhale what you want is exhale the legs float the light if they're extending extend the feet Against Gravity float them back in put them down and then you come back down good but so we're now going to start to just take that up a little bit you're going to pop up and we're going to put one blue string on so be very careful this is a very light spring your legs are not dropping one Blue Spring right lie down put your feet into both straps okay so your focus here is predominantly on the weight of the limbs and your midline strength bring your legs up relax your shoulders okay so your first stage is put your hands on your belly because what you need is to feel your abdomen your abdominal wall so my legs are straight

13:21 I'm going to inhale as I exhale I'm going to gently point the feet and start to lower now as I live lower I'm going slow and I'm looking for the point of lowering to the point I can maintain the abdominal wall in so it needs to feel it's not popped up and domed and then I inhale and I bring my legs back up I'm going to repeat as I exhale I activate the feet I'm lowering slowly only to the point I can keep the abdominal wall maintained it doesn't pop up and down and then I bring that back in you've got one more of these to organize yourself exhaling gently you're not letting the feet fall to the floor you're lowering them you're lowering the feet and you're feeling that through your midline there's my typical point I now know that that's the point I train at it's not about how low you go it's about maintaining the abdominal wall so from here you could just relax you could bring your hands on your ribs and we're

14:19 just going to go for eight we're going to inhale as I exhale I'm going a bit quicker because I know that my Tipping Point is if you don't you would go slower until you organize that and then back up it's always on the exhale to lower the feet lower the feet find the Tipping points and then back up there should be no strain in the back exhale to the feet and lower that exhale should end with your abdominal wall feeling springy check it so as you exhale and your feet lower you want a nice spring through the abdominals okay you want to feel that spring tension and four more exhale press it's really tempting to swing the legs from the hips try not to do that take it slow if you're learning it for three now I have a quickie here okay because I have a hip and binge wood so as I lower my legs my right hip I can feel it clip do you know what it doesn't hurt but you know what I don't like the sound of it

15:27 so I'm just gonna stay just off that point for two on your last one hold your legs to the point where there's no stress in the back your legs feel light and your midline feels strong put your hands on your ribs take three breaths three you want to feel the activation through the midline for two whether it's in the hips take your feet higher and for one bend your knees in just take a little rest and check in with your back so we're going to add in if you want to we're going to bring the arms in okay so now you have to control the arms and legs and the limbs through the midline take your legs up you don't even need to move far arms go up so your palms are on the outside of the black of the ropes you could add in a curl up so I'm going to go the Full Throttle I'm going to inhale as I exhale I'm going to go one two three come and I'm just looking at my feet and then I'm going to come back in now

16:27 if this was too much I would just move not the neck and that and the spider just do the handsome feet so just start to choose it's a floating one two three negotiation of balance it's like a seesaw so it's all working exhale one two three and we're not tipping so that the arms the hands and the feet are heavy for five we're starting to learn where's that coordination before reach your hands away the three point of feet as you go down the two activate your hands and for one now I'm staying up and I'm going to come into the 100. I'm just going to start to pump through my arms rest if you need to I'm going to pump through the hands feeling the arms moving this is momentum for five four three two one and rest bring yourself in so you just relax now you check in and save yourself you know what I can feel that my right hip my my spine so you now know that okay less range less Force less load until you build the tolerance of it

17:52 okay right so last set take the legs up choose if you're going to curl up adjust your shoulders hands go up and they span so your arms are active your hands are active you inhale as I exhale I'm scooping in and then coming up inhale exhale I'm pointing and activate my feet so that my feet just do not drop goodbye exhaling looking at my feet for four the intention is the direction as the feet lower the three acting two last one rest here or come up and from here I'm going to take my hands together I'm going to reach through I'm going to be extreme reach to my feet four reach to my feet three reach to my feet two hard to speak one and rest bring that in right so from here make sure your back is relaxed you're going to take your left foot out of the strap and find your bar or your platform so I'm going to put my left strap back on the spike and I now have my right foot in the strap so you're gonna have to be really

19:33 careful you can take it out if you want to I'm going to try and do this I'm going to transition sorry around we're not going to do that it's not going to work I thought it was being clever put it back that can go down as a blooper come up right you're going to turn we're going to lie onto our left side we're going to line on the left side right this is the one where we know we're going to be working hard put your right foot into your right strap organize your upper body so that you can tuck under organize yourself so you can lean but without sinking and then press your leg away right so from here you have to press up off the elbow so your eyes need to be in one Focus point I kind of lean back into the shoulder pad just to give me a little bit of support and it stops me sinking so I feel I'm sinking that shoulder pad is going to go right into my armpit so try to organize that from here take your foot in line with the spring

20:47 and roll your hip now press through your foot so it's indoorsy flexion if you're not sure have a look and then hopped your leg so it's about a centimeter higher than your hip joint and hold it now speed as if you're pressing into the um strap your foot is active in the strap when you've got that go up an inch and then control back to that point so it's just inhale exhale decelerate hip inhale up exhale decelerate now your muscles will go lower imagine you're bringing your foot out of water and as you exhale and just kissing that water and then you're bringing it back up for five press into the foot before so it feels like you're pressing the foot away for three rest if you need to for two and one now hold your leg here rest if you need to for three you should now be starting to feel the energy from the foot up to the hip for two one and rest bring that in now if you want to start to feel as if that's

22:06 traveled in to your loading your hip right now if it's not you have to adjust your hip second set bring your leg up find that position press through your foot you have to get the Press you're going to go forwards one two you're going to come back one two now this is too much just go one-on-one I'm gonna go one two three and back three two one now the danger on this exercise is the pullback you must control that deceleration of force you're not swing it for five so I'm now starting to feel that work for four my foot stays higher than my hip the three is it helps look at your foot so put the direction and intention to your foot for two you should certainly be feeling it now rest if you need to you're not swinging look at the foot for one rest bring that in again adjust if you need to so we've got one more you need to stay with that or you move forwards and we take the hip back now that's much more of a chain and

23:27 a beaver so it's harder right so stay with the chain bring your leg up hold your leg above the water one two three three three two one and I'm just going to extend the hip behind slightly one take that out if it's too much three two one I'm extending the hip behind one two three and then one two three behind three two one now don't swing and use momentum because this is where I'm now really starting to get that loading two more if you've had enough rest I'm now starting to feel I'm going to hit fatigue for two and I am now at fatigue my leg is dropping I've stopped bring it in now the minute your leg starts to drop your foot starts to drop that's fatigue you're not doing it properly you need to rest and come in otherwise all you're doing is swinging your hip joint around right from here take the strap off put it down toe and a really nice one to do is just to put your feet up on the bar

24:45 take your right foot up dorsiflex your foot put it across your knee and just work with your active foot gently into that hip if you wanted more you can come up and loop through but I don't on my right hip so I'm just going to release that piriformis I can feel the work you should feel it and then release right so from here you're going to put both feet back into straps both feet second set so from here then you now know what we're doing if you wanted to add in we're going to stay up and pulse okay so we're doing three sets if you don't want to do the end of it come back down and rest arms up inhale exhale point the feet one two three pulse three pulse two pulse one and back in you can bend your knees back in if you need to Exhale come up reach three reach the two reach for one and back up exhale you come up reach the three reach your fingertips not your neck last one and back up three more you come up you reach your

26:10 hands to your feet reach your hands to your feet reach your hands to your feet and back down two more so point the feet hands reach hands reach hands reach back down two more exhale reach right hands are active reach last one exhale up reach reach I'm not reaching with my neck hands reach to the toes reach and rest Bend those knees in so just rest the back rest the hips take the legs higher if it's too much so second step is the 100. now I don't do the 100 beats what I want you to focus on is inhale for three exhale for three if you're getting better at it inhale four exhale four because the whole point of it is to pump the energy through the abdominals right arms up inhale exhale one two three and arms start to pass arms start to pump now you're trying to inhale exhale timing your breathing with your arms up so you're pumping energy through the abdominals I'm talking you do it now keep your ratio of your breathing for

27:33 five for four the three for two for one and rest oh you should feel that energy especially when you're talking like that right last step this time if you want a bit more bring your hands inside the ropes and make almost like a um Little House position two four fingers wrap your hands round okay you inhale you exhale you point you reach you reach you reach and back down I'm gonna bend my knees in turn the legs up inhale as you exhale you come up and you reach you're reaching your fingers two toes two three reach I'm back down you inhale exhale you reach forward so you go one two three and reach and I am going to reach further reach further reach further three more and exhale up and reach for two reach last one reach we've got one more step on this exhale up reach your fingers forwards two three and rest break yourself in take your ropes out just in the rest of your knees in because you're going to go around to the

29:12 other side in a second for the second set through the hips okay when you're ready to start to organize yourself to roll over to what the other side try to get what I'm giving you as little tip still hacks always position so it feels like your armpit just slightly slightly Gonna Roll back into the shoulder pad and you stay off that then put your left foot in the Rope and then you've got to organize your hip so your toe it's really important that you organize that now from this side I can feel I'm going to activate the foot I'm going to hold my foot higher than my hip and hold now at this point I don't want to sit down on my neck so organize that holding that leg there and pressing through the foot is going to start to bring energy up to the leg when you've got back you go one up one decelerate if you've got it and you want more you go one two up one two decelerate the key is never to go lower than the

30:28 hip one two so some of you could just just small one I'm gonna go one two three three two one now that Moon look at the foot of a looking foot is not dropping you're never dropping the foot lower than the hip goodbye keep your focus on your foot or keep a focus on the deceleration because that's when you're going to have to use those muscles we're gonna have to kick in two last one either rest or stay the two keep breathing for one now rest now from here adjust you're gonna kick so remember please it's not a kick forward so then a momentum swing back so extend your leg up organize your foot I'm going to go one one that could be enough for some of you I might go one two one two have a looking foot now I'm already kicking in now one two one two I'm not going three on the side you don't have to do equal you have to understand load one two one two there's a difference in this hip one two one two

31:58 two more rest if you need to I'm nearly fatigue rest right this has hit me more I'm more fatigued on this side therefore I'm going to reduce my ratio on the next exercise I'm going to take low down I'm going to set my leg up I'm going to go one one small movements and what you can adjust but you have to do the same deceleration as the same kick forwards before three for two for one hold it there or rest I'm gonna have to rest because that hip is now an accurate okay right bring yourself in let's just this is the little thing you do you bring yourself around so now you've got to stand alone right there's no point in fatiguing overloading you want to work to Tipping Point right cross your leg over don't see flex your foot so your foot is active that's enough for me I can feel that already right through the hip and the piriformis if it's not you can come up and draw in so you activate the foot you keep the

33:28 foot active you don't let the foot go passive and then you release slow down right so we're going to now come up and we're going to start working into some hamstring control now if you feel your hamstrings need a bit more loads you go on a red and a white or a regular yellow Becky you're going on one red and we work loads in a straight leg okay okay so I'm going to go on a red to the yellow but you should know your load so red yellow or red white is harder that's one and a quarter spring and a red is one spring okay right

34:15 good work now into some hamstring deceleration so we're going to bring our right foot into strap and keep the left foot on the ball so all sessions are different because you need to learn so that's why I do this differently you're going to put your left foot on the bar and your right foot is in the strap now depending on your negotiation of load okay you might have your leg not straight okay so you need to work that out now what I'm going to do is I'm going to bend my left knee and my right leg is then going to come straighter and I'm going to feel the load in the leg but I'm going to keep my pelvis weighted down I'm then going to activate my foot into the strap I'm not pressing the strap but I'm activating my foot as if I'm going to press away I'm then going to float my left foot off the bar and maintain nice straight leg on my right side now just that in itself you can shift around your foot the

35:22 momentum is always on the foot pressing the strap not you letting the foot be pulled towards your nose now from here keep your other legging tabletop and if this feels like too much work bring it in and de-load it so it's not doing anything if you want a bit of work table top it just off the hip and make sure that you're feeling your quads you're going to point your foot and lower into the spring you're going to decelerate and as you do you're going to gently move your foot into dorsiflexion as you reach end range there you're going to move the foot point the foot and move the spring away so your work is in your feet you're going to slowly decelerate moving your foot so it ends up into dorsiflexion as you exhale your plantar flexing the foot to move it away now you're going to work out where are the two points of deceleration and load in my hamstrings to press now it's very easy to swing from the

36:29 front hip flexor and the quads you need to learn to move your foot to feel your working your back chain of muscle and if you're not sure you can go back and watch this replay but press now I'm starting to get a bit of load now because as my foot's coming back towards me I'm decelerating with my hamstrings press four it could be a very small movement feel you're using your hamstrings your foot for three rest the other leg if you need to bring it in and de-load it the two and one now to accelerate to the point you can feel you're holding in your hamstrings right play around with it till you feel it right now go over to your legs that's in tabletop and put your hands on your quads so what I want is your foot slightly higher than your knee joint I just want you to stimulate your quads your thigh on your left side so you give yourself something to focus on right now from here keep one leg in

37:37 the hamstrings and send the left foot away to the point you can feel gravitational force activate your foot you're not hanging off your hip you're hanging you're using your anti-gravity muscles to control the leg and when you found that space you're going to scissor so one leg go small and start to learn to control the limbs so we're going up exhale one leg is the hamstrings one leg is the quartz so your foot should be active for five you shouldn't be dropping the foot off the hip before and if you've got it right you'll feel the leg muscles then for three and if you haven't got it right just take a little bit of break and work it out for two now on your last one we're going to drop that leg and we're going to hold this leg in the hamstrings and this leg I'm going to move up and down to the point that can feel gravitational force there it is there I'm shaking I'm going to breathe and hold for three

38:44 the two for one and rest now that is my gravity muscles the quads having to stimulate to work against gravity and that's what you want now take that leg out and we're going to try that on the other side relax your shoulders organize your lower limbs so tailbones is weighted down work out and you can go back through this on the video start to work out that Tipping Point float the other leg up right so from here I'm working out my foot have a look at your foot so from the foot the knee and the hip joint I exhale to lower the leg I don't swing the leg down and I'm decelerating decelerating decelerating stop I'm exhaling to point the foot and use the foot and then I'm just celebrating it's the deceleration of load that you want to work on and press so instead of your legs swinging when you're good at this you can add speed because you know what you're doing when you press Start you just go slower

40:07 and press the foot I'm going to use my daughter flex and slow slow yeah there it is hamstrings exhale press two the other leg stay active press that last one find Tipping Point right stimulate quads on the right side it's very easy to drop off the hip and if it's helpful just feel your hip as you send your foot away your foot goes High and then you just go down an inch and and as you work out you go straight where's that point I can tell you now that's my point there so if you look at this back you'll see I found that point then I'm going to scissor and only go to that point scissor so instead of me just letting the foot drop one two three load three two one good now all the time one leg is working deceleration of the hamstrings and one leg is Fighting Gravity from the quads so it's a bit of a rainbow oh three it's not about the other leg goes it's the control of the foot and the deceleration Against Gravity three

41:49 the two this side is easier for me now on your last one take your leg to your hamstring biting point and take your other leg to your gravitational load point now holding that leg with an active foot if it feels it's in the hips take it an inch higher Center knee to higher you want to find that Tipping Point the three there's nothing in the back so now all one in the lower limbs the two for one and rest put your foot on the bar take yourself out bring your straps your ropes in and just hug in okay and sometimes takes quite a long time to get that so from here we're going to come up so we're going to start to then just put that into a little bit of our uh a loading through the whole body so we're going to take the car down and you're going to keep a blue one blue foreign

43:08 take your hands into straps kneeling as if you're going to serve bring yourself up walk forwards if you want more load walk backwards if you need less you need to work it out right Palms are facing the wall in front of you now you're going to very gently serve up without falling over on straight you're going to decelerate down don't swing so I want you to think as I exhale arms straight up and arms straight down so you're just getting the sense of right could I do more load I can so I'm going to move forwards a little bit up press forwards decelerate down so I'm working it out I'm going a bit further forwards up hold decelerate down so I'm not full activation through the hands now I found out where my training point is up and you celebrate down I'm going to add in so I'm going to come up stop out with the hands back with the hands and down now when you start to open the chest you must stop before the ribs pop

44:35 through bring it back and down so it's serve up span with the hands back with the arms and down you must feel as if the ropes are not pulling you back to shoulders you're controlling your hands your arms good I'm actually starting to feel a little bit working the upper body now up span press press down two more do not let the ropes pull you around you open stop with your hands press with your hands down we've got one more first set up open fourth load press down right rest for a second you're now going to decide on that second set whether you want to add in more load through the lower limbs okay if you're not sure you don't want to do it just stay with your upper body right you come up so this time you serve up as you go out you sit halfway down you bring yourself back up and you come down now one two three up three two one one two three up three two one so you've got to time it one two three up as you open sit back

46:16 three two one into those quads one two three up the reaching one down now look at the coordination it's one two three up three two one load one two three spring one two three down three more so now I'm going up as I open one two three pull the quads of the up three two one up two more now you're going to feel when we come to that little bit of sitting down one two three you're gonna use those quads three two one off those knees back in we're on the last one you've got a hover if you want more one two three up one two three eyes one head the three until you feel shaking through the quads eyes up for two for one and rest with your ropes down any tension in the neck move because we're now going to bring it all together hands onto the platform feet into the shoulder pads right Dynamic plank okay you want a blue Press Your Hands away eyes up bring your knees in inhale exhale press your feet away so you've got that spring

47:47 inhale in exhale press to the feet inhale in exhale spring through the feet in spring in spring legs press spring legs three press two you must feel those legs through the feet one press bring that in rest just rest it out from here come on to taking your spring off moving your stopper in so it might be at number two now we're gonna come into the abductions two exercises first of all on the knees so eccentric loading and I want you to think about when we go through the exercise how you're bringing that carriage in going out is the easy part it's the contraction in so no springs take weights if you want to notice exercise Come On To The Top right organize yourself upper body Eyes straight ahead combine your inhale and exhale so I go one two to stop one two in I know I'm working to my Tipping Point as I start to go and investigate further I'm not going to get injured yeah and start to work

49:49 span the hands bring that back in and one two three and exhale two one combine pelvic floor glutes lift off your knees and Tipping Point now that little bit of shakiness that little bit of going into the zone of I gotta get home God feel the contraction so if you're capable of 100 voluntary contraction what you want to do is if you're not tired like I am then you want to go to maximum voluntary contraction she has to feel that you're knowing how to contract in good the three because when we go higher the two let's get together we're nearly there for one now go slowly out without sinking the knees one lift up two very different three find your Tipping Point now I'm starting to shake because I found that Tipping Point I'm not getting pulled further out for three for two for one inhale exhale close form your pelvis in come back until the reformer put a blue screen on

51:24 different exercise what should be things I'm not sure now we're going to do eccentric work but so what you're going to do is you're going to put your foot so it turns slightly out so your shin is in contact with the bar and that leg stays there so you can adjust your hip you can adjust your foot I'm going to go quite into external rotation but I'm going to keep my foot on pressing against the bar right when you've got that sit back because if you're going to sit in a swap do it a couple of times and just adjust yourself so your Spotlight is shining forwards now go to your foot on the other side I'm going to go one two three straight leg three two one bring it in so now I'm going squat two three there's my point now I've got a lift three two one to come up now I'm doing this with my hands to kind of Show You One Direction two three there's the direction now I've got to go one two three so the direction is load move out

52:47 hold lift in two three now this leg is staying still while this leg is centrically moves you can afford to start to go lower but not lowering your knees and not lowering your torso lower into the hip too three and your foot you're dragging your foot back in so you're going as if you're dragging in and up you are not letting the reformer control you may not almost dragging in up in up last one out two three drag foot two three up bring yourself off no springs second set and if you need to run after this you can go but if we do the stretch right no Springs other side head up one two first one two yes completely relaxed two three three two one apart from my breathing as my ribs expand hips expand was like contract ribs we contract hips all coordinating what as I slide out do I slide out in my knees no as I contract it can I feel myself contract yes do not slide knees use the doctors to eccentrically move so

54:37 it's one hip two Hip three hip and hip hip you're lifting off your knees you're lifting off the knee joints three two one good now keep your focus off really lifting off your knees three more so there's a little bit of shakiness because you're working on the way out as well as Contracting on the way in because otherwise all you do is brush your knees out work on the way out by eccentric sense of listening and then Contracting the two for one now go slowly to that space work it out work it out work it out I found it the three for two for one inhale exhale and close in last exercise girls right Blue Spring left foot you negotiate this foot but it doesn't move once you've negotiated it you negotiate this foot it can go wider I wouldn't I'd work on getting your eccentric loading right so oh really oh I'm starting to feel a little bit shaky right so I'm gonna go slow lengthen drag two three oh now this flag is loading this

56:19 leg is now fatiguing the leg that's on the platform is now starting to fatigue you've got to lift and drag up so maybe I'll go smaller range smaller range because I've hit fatigue you might decide no I just now your trunk doesn't lower just your leg lowers and then you drag back in this leg is now starting to shake shake so you know then I'm starting to have to work to drag in and up before now you're not just you're dragging up the three as you go down you're controlling the foot controlling the foot controlling the foot stop and drag back up for two good drag back up now with the last one go to your lowest point Without You sinking in your hips feel that point have load yes and then drag back in well done bring yourself off you can either stay for the last bit or we're done so if you're happy to go go but we're gonna just finish with some hamstring and hip work put the blue and yellow on

57:40 bring yourself up bring your foot forwards press gently the shin to the bar organize your back leg you're not sure have a look it's organize the back leg bring yourself onto your fingertips and bring your head and shoulders and neck up feel don't drop down she asked extension tiny bit feel your glutes and then back in hip extension so it's just a tiny movement and then back up last one hip extension without dropping down in the hip good and back up if you wanted a little bit more put your foot to your platform press your heel away and breathe bring that in so now all I want to do is use your foot to press against that load and back in up two negotiating foot back in just climb the legs down last one here hip extension so instead of just sinking into the hip flexors I want you to go up hips tuck under slightly and then press back so it's just a small movement and then back in so you can posteriority tuck

59:15 slightly and then press back take your hands away if you feel you can do that so instead of just dropping there is a sense of a little bit of a posterior tuck and then a press back good so you've got good hip stability last one I'm just going to press the footlight I'm just lengthening that leg bring it back in exhale a little bit press kick

59:56 last one right well done I'm just going to turn this off it's very hot in here with the lights I say that every time thank you

Questions about this episode

Who speaks in "Daily vlog 02 october"?

Unknown (Pilates/Reformer Instructor) (Host).

What is discussed in "Daily vlog 02 october"?

In order: 0:00 Pelvis, Hamstrings, Lumbar Spine, Reformer; 10:00 Abdominal Wall, Blue Spring, Isometric Force, Midline Strength; 20:00 Piriformis, Straps, The 100; 30:00 Hamstrings, Gravity Muscles, Tabletop, Dorsiflexion; 40:00 Hamstrings, Straps, Dynamic Plank, Eccentric Loading; 50:00 Platform, Reformer, Blue Spring, Eccentric Loading.

What is mentioned in this The Ben Shapiro Show episode?

29 people, works and ideas are mentioned, including Pelvis, Hamstrings, Reformer, Straps, Abdominal Wall, Platform. Each one on this page links to its own page with every episode that mentions it.

How long is "Daily vlog 02 october"?

The episode runs 1 h; the transcript is about 8,221 words in 47 timestamped sections.

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