PRO | Push Thru Bar Warm Up

Hi. I'm Gia, and today we're gonna do a warm up on the tower using the push through bar. So I have one short red spring on. You can do this on a blue if you prefer, and it's just on the highest peg on the frame of the tower. So I'm gonna start on my back. I'm just bringing your bar with you.

You can kind of adjust as you go along. You wanna make sure that your wrists are right over your shoulders or even a little bit behind. And then you can have your legs hip distance apart with your feet flat. You can have your legs all the way straight and together, whatever feels good to you for this part. So from here, it's gonna pull your shoulders up off the mat and then pull your shoulders down on the mat.

So shoulders come up. And down. As you're moving your shoulders up and down, watch your rib cage, make sure it's not coming, removing with you. I'm trying to keep the back of my rib cage down on the mat. Just using my shoulder blades up and down. Nothing else is moving. Two more like this.

Make sure you're wrapping your thumb and your whole hand around the bar. Try not to let go. Now from here, you're gonna bend your arms, elbows are gonna go out to the side. You're gonna push the bar up overhead. This is where you may need to adjust your position if you can't clear your face.

And you're gonna roll or bring the bar back up and the arms, and then back up. So if you feel like you need more space for your face, scoot down toward your feet. Reach your arms back, and then arms come back up, elbows wide, shoulder stay plugged in. Gribs stay connected to the mat again as the arms reach up. Just kind of warming up the shoulders.

One more. Reach back with the arms and then arms come back up. Now from here, if your legs aren't already bent with your feet flat on the mat, go ahead and do that. I'm gonna bring my feet out away from me a little bit more and bring my legs together. You can stay with your legs hip distance apart, if that feels better to you. Arms, straight, shoulders, stay plugged in. You're gonna push the bar up.

Pull your chin to your chest, and you're gonna roll up with it into a little teaser. From here, you're gonna roll back down all the way down to your head. So arms stay straight. Push the bar up. Pull your abs in and up, lift up into your teaser, and then you're gonna roll back.

So you're gonna roll up past where the spring is. You're not just stopping where the spring is right where it stops. You're gonna go up a little bit further. And then roll back one more like this. And then we're gonna do some variations.

So if this is all you wanna do, you can stick with this. Otherwise, you can bring one leg up, knees are glued together. You're gonna roll up with one leg. And then roll back. We're gonna do two on this side. Again, try to keep your shoulders away from your ears.

Arms, straight. Really wrap your hands around that bar. And then the other side. Rolling up, squeeze knees together. And then roll back one more rolling up, and then roll back down.

Now if you wanna make it even more challenging, you can stretch both legs out to a diagonal You're gonna roll up. You can also do it with your legs and tabletop. It's another option. Back down. One more like this. You're gonna hold this one up. From here, you're gonna bend your arms in and stretch. Think at the bar coming to the top of your head, and reach two more.

Bend and stretch elbows are wide. And then roll all the way down away from your legs. Arm stay straight. I'm gonna bring your feet down to the mat. Time you want your feet fairly close to your sits bones, and your legs are gonna be hip distance apart.

Lakes are parallel shoulders plugged in. We're gonna keep the bar still. You're just gonna roll up to a bridge and then roll down one one at a time. Gia to counter the abdominal work you just did, two more. Think of pushing into your feet as you roll down. Last one, rolling up. And roll down.

Now hold on to the bar with one hand. You're gonna sit up. We're gonna turn. So your feet are gonna be against the frame. If you have trouble sitting up tall, you can bend your knees and just push your heels into the mat. Otherwise, keep your legs straight. We're gonna go into Gia push through. So, again, you're wrapping your hand whole hand around the bar.

Try to keep that nice strong grip. Arms stay straight. You're gonna roll backwards. Think of your heels staying connected to the bar. From here, think of pulling into your center, push forward, reach your head through toward the center of the frame.

From here, you're gonna roll back. Let the bar just turn around in your hands and then push the bar up. You're gonna hinge forward with a nice long spine. So you're gonna round and roll back. So you wanna try and keep your wrist straight.

You're not pushing into your wrist. You're just letting the bar turn in your hands. Reach forward. It's like our spine stretch on the mat, roll up, roll back, and then push the bar up hinge forward with a flat back. And then again, roll back.

And then there's a period where the bar wants to take over the spring disc. So you wanna try to stay in control. Think of pushing your heels into the bar, into the frame. Roll back. Right here is where it wants to take over.

So you wanna try not to let that bounce, and then you're gonna push up and over. One more. So you roll back and then use your center as you push forward. Think you're reaching the top of your head forward and then roll back, control it right about here, and then reach the bar up. Now we're gonna go into a saw Gia. So you're gonna roll back Gia like we did before.

Push forward. You're gonna roll back up. Same beginning. This time, you're gonna push the bar up. You're gonna reach one hand to your opposite foot.

You can think of reaching toward the outer edge of the foot like you're doing your saw. Now from here, you're gonna roll back, open that arm out to the side. So you're in a nice c curve with a little bit of rotation, and then come back into that saw. You're gonna reach forward toward that opposite foot. Rolling back, We're open, and then come back to that saw.

And then bring your hand back up. We're gonna do the same thing to the other side. So you're gonna roll back center. Push the bar forward and then roll back hinge forward with the flat back. Now from here, come into your saw opposite hand to the foot.

You're gonna roll back, open your arm out, find a rotation, and then come back into that saw position, push the bar up. Try to keep your sits bones anchored one more time, roll back. Open and then push up into that saw, and then come back up to center, and then release the bar. So it's a nice little warm up you can do at the beginning of a tower flow, or whenever you wanna use the tower, it just gets your body moving and your Center connected. I hope you enjoyed that, and I'll see you next time.