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Hi, thanks for joining me. We're going to work on the tower today. And what I have set up is the roll down bar. About halfway I've got some purple leg springs hooked up just above the push through bar and I have two red springs bottom loaded. And with that let's begin. So we're going to sit facing the tower, taking the roll up bar in our hands and lengthening and lifting through this spy.
Arm Pull
So we're going to Bryn the arms and bring the bar to the chest and take the arms forward. And as you bring the bar to your chest, feel that you're trying to pull it apart, stretch it apart, and reach forward and pull in using the springs to lift the spine and take them forward. Two more pull. Take them forward. One, pull the bar apart, take the arms forward, take an inhale, exhale round the spine and begin rolling back. So we'll just do this with movement through this spine. About five times coming all the way down. Lifting the head and chest rolling through the spine, bringing the shoulders over the pelvis in here, keeping the head lifted above the shoulders rather than in between the arms.
Roll Back
Exhale, rounding down all the way in how lift the head and chest connecting into the abdominals. Press the low back into the Madden curl and bring the shoulders over the pelvis. And three more XL around.
That's a reconnect to the abdominal muscles. We curl forward and again are rolling back.
Arm Pull
Add three more. Building the spine, stretching forward. Two more. Lifting the spine and are reaching forward. One more time. Lifting the spine. Take the arms forward. As you exhale, roll down, down, down. Feel the imprint of the lower back down onto the mat and pause there. Then take unstrained
Roll Back Variations
And threeSo arms forward and lift. Arms forward and, and lift. Two more. Pull in and lift the spine. Naval pulling back towards the spine. As the bar comes to the chest, take the arms forward, articulate down, soft in the shoulder blades, soft in the collarbones. Find the lower back in here. Exhale, press down.
Arm Pull
Keep the legs actively pressing together and also actively pressing down into the mat. So this is a full body experience. Last two, one more. Come all the way down. Bring the Bart into the chest and forward and into the chest. And forward. Three more. Two more. Last time, arms reach forward, bend your knees, bring the legs all the way together and touch. Lift the head and chest. Inhale. Exhale, curl for the bar, comes right over the tops of the knees and then pull back.
Roll Back Variations
So it's just at the shoulder blade. Curl forwardCome down, rotate to the left, to the right ribs. Spiral across to the left, the left ribs spiral into the right and then list and come down. Exhale to list and come down. And just continuing that working, pulling down on the springs as we lower and feeling that depth in the front of the body as we left breathing. Last for making sure the pelvis stays level and three pulling into go down to work in the depth of the deepest depth of your experience. This is the last time we're coming down center. Left rib spiral across towards the right hip, right ribs spiral in towards the spine and we lift and back.
Roll Back w/Rotation
Keeping the gaze going just outside the knee, just outside the knee that you're rotating towards and working the spring in both directions and down. Curl. Think of going inwards. Fi Pool by four, pull back fury and back to oh it's hard. And one more time up. Come back in. Come into the center, stretch your legs out along the tower.
Roll Back
Roll up and all the way over. Finding a stretch. We're going to come up. I'm going to move these springs out of the way, so I'm going to take them just up to the top and then we're going to set up the foot bar. So taking the safety strap
Heels Parallel
Forward on the bar as you stretch, getting that full range through the backs of the length fully. Just straighten the hamstrings, work to bend and as the leg straight and we put a little more focus in the front of the legs. We'll do four. Can you hear the tower tremble? That's not the tower. That's me. Three and bend two and bend one more. Stretch externally, rotate the hips and bring the knees in and in here and pulling the bar up. All minerals draw and take that bar nice and low so you feel that you're really having to anchor the hits but you're working that full range and really reaching down in and finding a stretch. Breathing last for theory, this is where my lack of flexibility really shines last too.
Toes Parallel
And I won Benz and at swivel the feedback to parallel, flex the feed and push the borrow away and pull. And then as you're doing this, looking for full range of motion in the ankle, keeping the knees straight and really getting that nice articulation through the whole foot, keeping that front of the ankles as straight as possible, feeling that the arms are just lying flat, the Scapula are resting on the mat. Last one, and then we're going to alternate when he bends, the other reaches up and then change, lift and then change. So we're peddling the fee coming up to meet and then changing meeting in the middle and then changing. We'll do five more and five, four more and four.
Pilates Stance
Three more heavy through the back of the head and three, two more.
Tendon Stretch
Really heavy up there. Check to see if the knee is straight and then bend the knees. Take the feet out. Remove one of the springs or not. You could most certainly work with a heavier spring. I'm just going to choose to work a little lighter for my single length. I'm going to put my heel up underneath the bar.
Running
Stretch the opposite leg straight. We're going to bend that knee, press the pelvis down. Think of flighting without actually moving the foot. Think of sliding the foot forward on the bar. I'm just been am keeping my range small because that's as far as I can go without losing the stability of my pelvis or losing the positioning of my pelvis. We'll do three more.
Heel - Single Leg Parallel
And the last one, Ben, the leg that's on the mat, reach up, place it underneath the bar. Stretch the opposite leg forward. Oh Wow. Even that's a stretch for me on that bottom. Like bend and push in. Yeah, and exhale.
Watching the ankle during making sure it stays nice and straight. Making sure that the ankle joint lines up with the knee. Joy. We'll do five more working both directions. Four. I liked it. I liked doing footwork here. I like to be able to really monitor the positioning of [inaudible]
Roll Up Variation
As the pelvis tucks under, we start finding the lower back. Feel that the shoulders are wrapping around the front of the body. The head stays right over the top of the spine and we come down and we lift in here.
Keep the shoulder blades apart as the elbows bend and straighten. I hope I'm straight up and down. That's what I'm aiming for. And her road and allowing the weight and the bar to remind the shoulder blades. They're going down. We'll do three more. Lifting.
Double Leg Stretch Variation
Exhale, bend
Tower
Push into the bar with the backs of the legs or with the feet or both. Come all the way down. Flex heavy up the pelvis, push the bar away, Rola and inhale and exhale. Roll down. One more bend or flex point. Curl and lift. Yeah, roll back down, allowing the knees to straighten. As the bar comes down, come all the way down to the mat. Reach up for that bar, give it a pull.
Side Leg Circles
Take the leg back. This is three. Lift up, control the spring around to the front and back. Three more. Back and up around the front and two together to our back and up keeping the Polis. Nice and supported and not letting the springs pull the spine around. Last one I think, I don't know.
Come all the way around and forward. So now what we're going to do is we're just going to bend that knee, bring the heel to the hip and let this spring pull us into a little quad stretch. Take your hand towards the front of the tower and lean back, leaning into that spring. This feels amazing to me. I hope you enjoy as well. And then come back through center. Remove the foot from the strap and James Signs.
Using the back of the leg to press back again, back. Ah, all round. And through
Then lean back, letting the foot drop heavy into that spring. You're welcome.
So we're going to put the handles on the end of those springs and we'll face this spring. So we'll start, don't go too too far back or go as far back as you want. But basically where you want to be is in a place where you feel like the springs are at a good tension for you and then you're going to reach down and back down and forward. Pretty simple chest expansion. Exhale, reach down and back down and forward and down and back. Thinking about lifting the spine, it's quite easy here and I have to remind myself all the time not to lean back. So I'm actually, as the springs are going back, trying to lean a little forward. I would just do about two more
Chest Expansion
Hug A Tree
It's the arms that lean into the springs. Open and forward. Rotate the palms down, keep the abdominals working. List open, straight across and in here.
Arm Circles
So when I'm straightening as the other is bending and all the while we're keeping the trunk just very still. So it's tempting to on a rotate with the arm. But no, we just keep it nice and steady when more to each side. And then we're going to go forward. Taking the arms straight back, taking care not to pinch the shoulder blades together. Again, leaning into the spring and then bending and straightening, bending such a nice stretch, great bicep exercise.
Boxing
Bicep Curl
Both shoulders are working and we're working hard to control our bodies against the way to the springs and center. One more time to each side. Inhale. Exhale up in over and back. Center and in here. Up Pan, over and back and center. Okay, so that's all for that. I'm just going to move this springs actually off because they'll be in my way.
Butterfly
Otherwise, this restroom down here at the base of the Cadillac and while I'm here I'll pick up a one of those red springs that we used for our legwork and I put this spring on top. Bring up to the bar.
Cat Stretch
Feel the abdominals working. Don't rely on using the arms to your, the back of the legs and the abdominals, helping you to move through that lower spine and then bend the arms and Exhale, press down and articulate forward. I do a lot of pushing the bar away from me to create opposition for my abdominal muscles. We find our straight line in here XR, rotating the hips, rounding through the spine, bringing the body up and bending the arms. And we'll do that a couple more times. Press down, roll forward, keeping the shoulders in a controlled position. Try not to let the bar take the shoulders forward and then rounding through rippling through the spine and coming up.I'm banned. And last time pressing down, reaching through, creating your straight line in. Yeah, and rounding. This is where I really use my arms right here in this moment, and bend so turns. If he's forward, press the bar down. I'm going to get pretty close to it. Take this arm up and then we're gonna take the spine over. As I'm reaching over the top of the tower, the hardest thing for me anyways, try not to let the springs boss my opposite shoulder around and then come back up and inhale.
Single Arm Side Bend
So you reach over using that abduction of the shoulder, abduction of the Scapula, or rather on that bottom arm and lifting. We'll do one more like that. Reaching over. Lifting feels amazing to me. I've just gotten more rain so I had to come through. Yeah, it works. It works. Go over now. Add rotation. So you're just reaching around over the top of the tower.
Single Arm w/Spinal Rotation
Come back and lift and inhale. Reach over and over the top of the tower, pushing that bottom arm away all the time and back. And at the last one go oh over and hurt Tate. Maybe you can even, oh, I'm going to just grab that and use it to help me to stretch. Yep. I didn't know that was going to happen, but it sure feels good.
So I hope you liked it to come all the way I bend and release had I said, okay, so let's just push that spring down. Take the arm up again. Just watch that. The shoulder doesn't, doesn't make your shoulder. Watch the spring, doesn't control the shoulder. Rather the shoulder controls the spring and we reach up and him pushing my scapula out as I push the bar down and then pushing the arm away, the bottom arm away as I lift up. And in now reaching over, opening that side of the body and exhaling up one more like that over.
Single Arm Side Bend
Single Arm w/Spinal Rotation
Swan
And then again, scapular that pulls down legs are energize, lifting the back.As the bar passes over ahead, arms are reaching up, spine is lifting up, and then we're gonna drop the head between the arms, but the body fall through. Then bend the elbows wide to take the arms forward. Inhale to bend the elbows, let them go, a little floor to clear room for the bar to lift up. And then let's the back, drop the head between the arms and the Elvis y and reach through so that elbows forward cue is just another way of saying just a little bit of extra irritation in the shoulder blades. Keep the scapular wide and lift and dropped down and bend through.
Just one more I feel is enough. I'm going to go Ben. Uh,
Let it come up. Come around to the bars with the feet. Sit Up nice and tall in here. Exhale. Now we flex the spine to get a little stretch in it. Push the bar through
Push Through w/Rotation
Ian gave the spine. Go back, creating opposition with the lengths. Take the opposite arm in, reach behind you, keeping the feet against the bars, keeping the pelvis level. Take it up and bend sideways.
Reverse Push Through
Control the spring as the bar comes up. Overhead and then live. That's fine. Alright, calm down. Think of the middle of the back. Working to push the borrow. As we lift up, we'll do two more. Xcel around talking, talking, talking, talking, coming forward. This is where the springs want to get Bossy, so we just control them and down.
And all the way back to straight again and last time exhale.
Slow Burn: Tower and Cadillac Workouts
Mention
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Meredith Rogers (Teacher) |
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Lori Anne Thompson |
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Laila |
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Elizabeth S |
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Rachel |
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Lacey |
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Lorena Vartabedian |
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Rebecca T |
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Emma B |
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Marta F |
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Sule E |
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Kristi H |
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Nicola F |
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Claire B |
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Rebekah B |
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FIRUZE B |
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Stacey S |
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Rebecca P |
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Valya Karcher |
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Elizabeth D |
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Svitlana D |
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Z A |
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Suzanne H |
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Rachel P |
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Cristina P |
Comments
I can listen your breathing and I feel the connection of the muscles.
Thank you :)
There's always something new to learn Stacey! Happy to share with you!
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