Hi, thanks for joining me today. We're going to play with some creative variations on the tower today and just some regular tower work as well. So let's get started. Um, I'm set up with two red springs on the top, two short yellow arms springs with handles just about level with my own shoulders while I'm on my knees. Now that's going to be different for everyone because we're all different sizes, but do your best. Um, and then I have two purple legs springs set, just slightly higher than my pelvis. Again, we're all a little different. So do what works for you. I think those are going to be the only springs that we need to do today, although we'll shift them a little bit as well.
But that being said, let's get started and see how we go. So I'm gonna pick up my handles with my hands.
Exhale, roll forward and reach in here. Exhale, lift Baca. Who? One more time. Inhale. Exhale, roll forward and reach and in here and exhale to stack back up again. Put those springs away. Comments, face the tower and hook the two red springs to the push through bar.
Come down onto the mat on your back and grab the push you bar and wrap the knees over the top of it. Now I'm far enough in that I can almost press the feet down, but I'm not pressing my feet out. I'm just letting my feet float in space. Arms down. Take a minute to get settled in your spine and take an inhale. As you exhale, imagine the springs lifting you up as you roll, letting the pelvis unfurl, letting the spine becomes straight, using the back of the legs to press up. Inhale, exhale. Use the front of the body to pull the springs back down so we control that coming all the way down into a neutral alignment with the hips. Inhale, exhale.
Make sure they just stay. Still. Feel the arms are reaching. As the spine comes down, feel the top of the head reaching back. It's an interesting sensation. This one, it's the spring tension changes and different places, so we have to kind of reorganize as we're moving. Hold an inhale. Exhale, roll down, lift the head and chest. Lift the legs, bring them out from underneath the bar. Sit Up, take one red spring away. Turn around and lie down on your back.
Taking the arms to the sides of the tower or just out to the sides. Inhale for the spine twist, taking the body over and XL to come back.
So like use it to take you further. Then the knee and come back to center. Placing the feet down. Reach up for the tower bar. Hold onto it with the hands. Let's bring the legs all the way together. We'll lift the head and chest. So I w lie myself up so that once I'm inflection, the bar comes straight up from my shoulders. Inhale here on the exhale, lifting forward with the spine.
I'm definitely not lifting my shoulders into my ears and we'll do about four more and back. Three more. Think of pushing the bar down and forward with the hands. Two more. And last time from there, come down, flip one hand around, take the opposite hand behind the head. Rotate towards the hand, behind the head looking just past the outside of that sigh. Keeping the head heavy in the hand, keeping the shoulder blade down.
Knees right in the center and up that side and back, back and that side. Feel the shoulder blades wrapping around the front of the body. Creating a sense of a cradle for the head.
Bend and stretch. We'll do two more and stretch one more. Bend and stretch. Bring the heels together and pull the bar in here. I can go a little lower and press, drag the bar, keep the pelvis down, but find the stretch at the bottom and stretch.
We are particulate down feeling with ease in the neck. Ease as was stretching the back flex point. Push forward on the bar as you lift up, up, up, and bend. Support yourself with the front of the body stretch and then push the bar away as you laying fin down. All the way. I'm watching the alignment of my ankles and feet and flex and point and exhale.
Roll Up. Press and exhale. Lay the spine down. Do two more flax point. Press forward on that or on roll on.
Allow the shins to slide up the bar. As you drop the pelvis down. It's been like upside down pike or you're in a pike shape. Take the legs away and bend. I again hinge and back.
Draw Curl. Roll the way. Slide the legs. Ah. Now take the legs down. Lift the spine up, lower the spine down. Bend the knees and hinge.
Drop the seat. Lifts the body roll down.
Come back through to the center. Take both legs over to the other side.
We're going to come back down onto our backs. We're going to take the leg springs and put them on in the feet.
Bring the diamond up. Stretch. Ah, press down. Make a diamond at the bottom. Bring the diamond up. One more. Stretch up. Press down, put in, lift. Ah, stretch the lengths. Take the legs together. Press the left leg down. The right leg stays. Take the legs all around in a helicopter until you're in the opposite scissor and back. Left leg down her right leg up.
So part mobility, part stability, come all the way up and then reached through. Take your feet out. You're going to stretch the legs out along the Mat. Reach our arms straight up over the shoulders. Lift the head and chest. Okay. Roll up all the way as you go. Flex your feet. Just bend forward over your leg, giving yourself a stretch.
Scoot back a little bit so that when you have your arms out in front of you and you lean back away from the springs into that same thigh stretch position, you have a little spring tension from there up. That's too much for me. So from there we'll buy a set and by sa. So there's kind of a fine line between falling back, staying right here and letting the springs pull our bodies around. I have to find the place that works for, we'll do four [inaudible] to one. So I want this now to take one leg forward, one leg back, press forward into the pelvis. I'm going to scoot back a little bit cause I like these to be nice and heavy.
Like tuck the toes. Hovered. 10, nine, eight, seven, six, five, four, three, two, one. Bring the knee down, put the straps in, one hand, come back towards the front. Turn around, bring the arms out to the side. Had in some arm circles. So bringing the arms forward, leaning into the springs, taking the arms are open and through [inaudible] rotate. Keep always reaching forward with arms. Feel the rotation. Upward rotation of the Scapula. Ah, and to leaning into this spring.
Left Ya. Press the strings forward. Pulled back against the springs with the abdominals open. Reach around in a press down in [inaudible].
We'll do three more looking for stability, stabilization, and also mobilization of the Scapula of the shoulder. Joy last time.
What I'm going to do here is just remove the yellow arms springs so they're out of the way. We're going to finish with his shoulder stretch and a really nice yummy back extension. So we're going to take the spring and hook, get up onto the bar and then we're going to come down, bring the bar with you and be careful.
Then the shoulder blade moves down and out. Then the shoulder blade moves in towards the spine, allowing the arm to have freedom to rotate. Shoulder arm rotates for a shoulder blade, moves down and away. Shoulder moves in. Arm does rotation land to arm, shoulder blade, shoulder blade.
All right. Careful as you lift yourself up. Out of that, I'm going to move over to the opposite side of the Mat. Take the bar in my hand, bring my hand down onto my forehead, and then we're gonna. So I start in this nice open position. Then I rotate the arm down towards the Mat. Taking the scatter. You lie down and wide. Bring the Scapula in to allow the arm to rotate.
Rotate the arm first. Bring the shoulder blade down and out. Bring the shoulder blade in to allow the arm to rotate again. Upper arm, her rotates shoulder blade goes down, shoulder blade comes in, upper arm rotates too, or upper arm rotate. Slide the scapula down. Side the Scapula into allow movement for the arm. And one more time down in and around.
Careful with the bar. Reposition yourself so you're more centered on the mat. Take the bar in the first hand. The hand can rest on the, are they the forehead again? Can rest on the hand they had will turn and move in space. And depending on the flexibility of the shoulders, it may actually lift up off the hand.
What we're gonna do here is we're gonna bend the elbow. Keep the elbow in your periphery, look at it as you rotate. Allowing that time to straighten so my head has come off. Totally fine. Ben. Knee, elbow and press the arm through. Bend the elbow wide right here. As the bar starts to lift, we want to take the elbow slightly forward. Then stretch the arm.
Bend and reach through him. Switch hands. Elbow bends first. You keep it in your line of sight as you. Oh, pin the arm out to the side. Benny Elba. Press the arm through Benny of Ciaran. Watch the elbow say slightly forward of the hand bend and reach through. We'll do chew more. Bend allowing the spine to roads. Neat.
Wowing that shoulder to get a nice stretch. Bend through. One more time. Ben, to open bend. Close both hands on the bar. Ben, both arms. Let the elbows stay just in the line of vision. Let the springs take the body on. Keep the head lower than the arms. There's just opening and stretching through the chest.