Creative Tower Workout

Hi. I'm Gia and today we're gonna do a tower class using just the rollback bar. So if you have a springboard, you can do this too. You want your rollback bar soaked up at the tallest setting. So we're gonna start on your back. You're gonna have the bar around behind your legs. So if you're wearing shorts, it's always nice just because you can really grip the bar. If you have slippery pants on, you might want some kind of grippy thing on so it doesn't slip out. Also gonna just keep your knees in or really hug the bar with your knees so that way it doesn't slip out as well. So arms just sound by your side.

You're gonna adjust as you go just to find a position that's comfortable for you, but we're just gonna lower the legs down and then back up and lower. We're trying to keep a neutral spine. Now I'm gonna scoot back just niche just to get a little bit more work. Lower, think of your knees coming in towards your chest. So you don't have to stop at tabletop or what would be tabletop?

You can come in as far as you can. Just try not to change your spine. Two more like this. You should start to feel your abdominal shaking already. Hold your knees in.

You're gonna curl up. Hands are gonna go behind your head. And then lower back down. Keep your knees into your chest and lift up. Lower. So I'm trying not to let my lower body move.

Just curling up. Oh, those are staying wide. One more like this. Now we're gonna combine the two. So you're gonna curl up pulling these in, lower everything down, and then curl up, pull it in, lower everything down. Two more. And lower.

Last one. And lower. Hold it up. Me stay into your chest. You're gonna twist to one side. Back to center. Twist to the other side.

Back to center. Keep pulling your knees in towards you and twist one more each side. And then lower down. Rest your feet down for a second. Take a breath. You should already be feeling your abdominals. Now from here, we're gonna reach your arms long. These are gonna pull into your chest, curl your head and shoulders up.

Keep pulling your knees in as you pump your arms for your hundreds, feel inhaled you. Three, four, five, and exhale two, three, four, five. Inhale. And exhale. Try to get both knees even so you're not just pulling from one side inhale and exhale. Keep squeezing that bar inhale. And exhale halfway done. Inhale arms are strong and exhale. Inhale. And exhale. We have three more inhale curled a little higher exhale.

Last two. And exhale and last one and exhale. Hold the bar with your hands. You're gonna take your feet out and then come on up to a seated position. So we're gonna go into some rollbacks.

So feet are gonna go against the, frame. Hands are gonna be wrapped around the bar, sitting up as tall as you can, bend your knees if you need to, really push your heels into the mat. Inhale. As you exhale, you're gonna tilt your pelvis under. Roll back one bone at a time. Keep reaching your heels toward the frame, inhale at the bottom, exhale as you roll up one bone at a time, lengthen your spine at the top, and then round and roll back. Keep reaching your legs across.

And then roll up. Keep your shoulders away from your ears and lift two more. Round to roll back. And then roll up and lift last one rounding. They stretch out your back. And then roll up.

Now you're gonna switch so your hands are underneath. Still wrapping your handle around. You're gonna roll halfway back. We're gonna do a little bicep curl. So you're gonna bend and try to keep the elbows lifted.

Keep your spine round. Pull into your abdominals. Make sure you're not pulling from your shoulders. Four more. And three. Two.

One more and then roll back up. Now you're gonna change your grip again so your hands are on top. Wrap your thumbs around. You're gonna roll halfway back again. We're gonna go into a row.

So think of pulling from your back as you pull the arms back. And forward. Again, shoulders stay away from the ears. Keep pulling the naval into your spine, keeping that c curve. Keep reaching your heels across so they're trying to reach for the frame. Last two.

And last one. Roll all the way up. See that as tall as you can, keep the arms straight. You're gonna push your arms down and down. Think of pushing from your lats. So it's not just the hands pushing.

It's your back, the whole arm. Try not to bend the wrist. You're almost going taller as you push down. One more. Now we're gonna bring both hands to the center. You can even bring one hand on top of the other.

So pay attention to what hands on the bottom. You're gonna roll back one bone at a time. Hand that's on top, you're gonna bring that up by your ear, and you're gonna side bend over toward the other side. Now you can stay here if you'd like. Try to stay square with both shoulders on the mat and then you're gonna bring the opposite leg or sorry, the same arm that's leg that's up. So I have my left arm up.

My left leg is gonna come over to my right. And if you wanna get a deeper stretch, you can cross the legs to get a nice stretch in that whole side of your body. Again, trying not to twist. I'm trying to stay completely square toward the ceiling. Just breathe into that side bend.

Now bring your leg back to the frame where it was. Bring your body back to center, and then bring your hand back to the bar as you roll up. Now we're gonna switch sides. So the other hand's gonna go on the bottom. You're gonna roll back straight.

Top arm's gonna go up by your ear. You're gonna side bend away from it. Again, to try not to twist as you side bend. You're gonna bring that same leg over to the other leg. So you're in a nice little banana shape. Again, you can cross the ankles if you'd like just to get a deeper stretch or just bring it where it goes.

Breathe into that side. And then bring your leg back to the frame, bring your body back to center, bring your hand back to the roll back bar, and then roll up one run at a time. We're gonna turn around and we're gonna go into some breathing. So you're gonna lie on your back. You wanna be fairly far away and then grab on to your bar. So again, you're holding on with your hands wrapped around feet are fairly close to you.

We're gonna go into breathing. So we're gonna go into a bridge first. So keep your shoulders plugged into the mat. I'm gonna roll up to your bridge. Hold. Hands are gonna push down towards your legs.

Just go as far as you can. Arms push back up, and then roll down back to neutral. So hips come up, hands push down toward your legs. You don't have to touch your legs. Just go where you can.

Arms come back up, and then roll down. Try not to stand on your neck, make sure you're on your shoulders. Arms push down. Keep them straight. Arms come up. Roll your hips down. Two more like this rolling up.

Press the arms. Try not to bend the wrists. Arms up. Roll down and inhale, exhale press, inhale arms up, exhale roll down. So we're gonna continue with that bridge feeling. This time you're gonna bring your legs over the bar again, squeeze the bar behind your legs so that it doesn't slip again. You might need your grippy pad if you have that.

Push arms back so your arms are straight and you're holding on to the frame. Hands, your legs are gonna go down. So we're gonna start with the bridge. So you're gonna roll up to your bridge just like you had before. You're gonna keep pushing up, pushing to your hands, let your legs float up, to your knees are right over your hips. Now from here, you're gonna bend the hips, knees come over your face, and then you're gonna roll down your spine one bone at a time.

It should feel good on your back. Feed back down. Come back up to your bridge, and then keep pushing, floating up. And then knees come over your head. And then you're gonna roll down one bone at a time. Keep pushing into your arms.

You want strong arms. It helps. One more in this direction. Feed her down as you push up. Keep pushing into your hands, float your hips up.

Hips right over you. Now you're gonna keep your hips where they are to bend at the hips as you bring your knees over, roll down one bone at a time. Now we're gonna reverse that. So you're gonna bring your knees into your chest to start. You're gonna push your hips up so your knees are still over your head. Now from here, keep your hips where they are.

Just push your knees up toward the ceiling. So you're in a flat line, and then you're gonna keep your hips up as you roll or lower your feet down. And then once your feet touch, you're gonna roll down like you do in your bridge. Try to keep your feet flat on the mat. So knees come in, roll your spine up, push your knees up to the ceiling, And then lower down with control, hips stay lifted.

Once your feet touch, roll your hips down. One more time. Need into your chest. Roll your spine up. Push your knees up to the ceiling. Keep that flat line as you push your feet down and then roll your hips down one button at a time.

And then we're gonna take your legs out. With control, just let the bar come back to its spot, and then we're gonna come over onto your stomach. I'm gonna do a little back extension. So you're gonna hold on to the bar on the outsides again. And your thumbs are wrapped around.

You'll find the position that you need that works for you if you're closer or further away. Arms are gonna stay straight again. You can just let your head come down. The arms are being pulled up by the spring, so you get a little bit of a stretch. Now from here, you're gonna lift your head up.

Link of lifting your chest now. And then as you lift up, you're gonna push your arms down. Make sure you're taking your abs with you so you're not just dumping into your low back. You're gonna lower your chest down. Arms you're gonna float back up.

Let your head come down. Get a nice stretch in your shoulders. So you lift your chest first. Then once you can't go any further, then push down into your arms, arms are straight. Lower back down.

Arms float back up. Your legs can be together or apart. I like mine apart just to give my spine a little more room. Lift your chest, then push down, and then arms come up as you lower your chest down, do two more. Chest lifts up, arms push down, Make sure your shoulders stay away from your ears. Again, pull your abdominals to keep protecting your low back last one, and then push down, and then up. And then slowly release the bar and then push into child's pose just to stretch her back.

When you're ready, come on up. We're gonna stay on your knees. We're gonna do a little kneeling chest experience. So you wanna have your hands wrapped around the bargain. Long arms. Make sure you're not bending at your wrists. Push your hips forward so your glutes are engaged.

There's no hinge from your hips. You wanna keep this nice and flat. And from here, you're just gonna push your hands down towards your thighs and then arms come forward. Think of using your back. And then arms can forward.

If you need it heavier, you can always come further away. You still want it to be so heavy that you're muscling through it and changing your spine position. It feels like a struggle. You might need to come closer and up two more. Last one.

Now from here, you're gonna come under the bar. You're gonna come forward or lean forward so you're at a bit of an angle. You're a straight line from your head all the way down to your knees. And from here, you're gonna push your bar forward like you're doing a push up. So you're gonna push forward and back.

Try not to move your body. It's just your arms. Again, those shoulders stay on the back. So you're not letting those shoulder blades come in and out. Trying to keep them as stable as I can.

This time you can bend the wrist because it's like you're pushing like doing a push up. Two more. Last one. And then come back up over your knees. Come out from under the bar.

I just put that away. Go ahead and stand on the floor or on your tower wherever it feels comfortable to you. Feed your hip distance apart. Just gonna just take a deep inhale and exhale, bring your chin to your chest. Round forward.

These are soft. Let your head hang. Take breath. Make sure your arms are relaxed. And then when you're ready, Keep your weight over the balls of your feet, knees, or soft. Just roll up. Bring your pelvis back to neutral.

Stack your spine on top of your pelvis. Roll your shoulders back. And you're all finished. I hope you enjoy this quick tower workout and I'll see you next time.