PRO | Strong Kneeling Arms Flow

Hi. I'm Gia, and today we're gonna do a tower flow working on kneeling arms with the rollback bar. I have two short yellow springs all the way at the top. You can do this on heavier springs, if you'd like, but I feel that the two yellow are adequate. You're gonna come on to your knees. You want your arms straight. The roll back bar's just gonna be a little bit away from the tower.

It doesn't need to be even with it. But you can adjust your position as you go. If you go closer to the rollback bar, it'll make it a little bit lighter. If you go further away, it'll make it a little bit heavier. So you're gonna wrap your thumbs around the bar. You wanna hold on to the edge of the bar. Come onto your knees with your head, shoulders, hips all over your knees.

You're in a nice plumb line, you don't wanna sit back towards your heels. I'm gonna start with chest expansion. So you're gonna think of pulling your shoulder blades down, pulling the bar down toward your thighs, and then reaching the arms forward. So nothing's moving about your arms. So you're using your back to move the arms toward you and then bring the bar forward.

Watch out for your wrist. Make sure you're not bending the wrist or belt bending the elbows to move the bar. You're thinking of reaching the thumbs or the fist down toward the mat. So you're gonna pull and then reach forward. Think of opening your chest.

Pull and reach forward. You can add your head turns. You're gonna pull down and hold. Turn your head to the right. Turn your head to the left, look center, and then the arms come forward.

Other direction, you pull down and hold, look left, and right, center arms come forward. Do that one more time to each side. So you pull down, Look right and left. Center. Arms come forward. One more. Pull down and look left. Right.

Center arms come forward. Now from here, we're gonna go into a little bit of a forward fold. Again, you wanna keep your hips over your knees. You don't wanna sit back towards your toes or towards your heels. So you're gonna lean forward. Think of pushing the bar down. In front of you coming into almost a quadrant position.

Now you're gonna think of dragging your hands on the mat as you pull the bar towards your knees and then pull the bar up the front of your body elbows are wide as you bring your spine up. So arms come forward. You're gonna hinge forward from your hips. Come into your quadruped position. Try to keep your hips over your knees as you pull the bar towards your knees, and then think of pulling the bar up the front of your body. All those are wide as you lift your spine up. We'll do that two more times.

So you're gonna reach forward into your nice long spine. Bar comes toward your legs, and then you're gonna pull the bar up. It's almost like you're shaving off the front of your body. Reach arms forward one more in this direction, hinging forward, bar pulls back, pull the bar up, lift your spine up, arms reach forward. And we're gonna reverse that. So you're gonna pull the bar into your chest to start.

You're gonna think of sliding the bar down the front of your body, and then you're gonna reach the bar down toward the mat. Keep going, come back into your quadrant position, and then lift your spine up. So you pull the bar into your chest. You're gonna reach your arms down toward the mat. Once you get your arms straight, you're gonna keep going. Reach your body down, and then reach the bar forward.

So you're gonna quad your bed all the way up. Arms come forward. Two more. Pulling in, reach the bar down, try not to bend the wrist again, reach the bar down toward the mat, and then reach the bar forward. Bring your spine back up to vertical. One more. Try to keep your shoulders on your back.

Bar reaches down. You're gonna reach down to the mat, reach the bar forward, and then bring your spine back up. So the goal is to keep your hips over your knees the whole time. If you sit back a little bit, that might mean that it's a little too heavy and you might wanna skip forward a little bit, or you just keep working. But you do use the backs of your legs to kinda control that as well. So we're gonna come under the bar.

So you're gonna face the other way. So holding on to the outside thumbs around. You're gonna stay on your knees. I like my knees together for this one, but you can do hip distance apart. You're gonna lean forward so you're at a nice incline from your head all the way down to your knees.

Shoulders are down, and you're gonna push the bar forward, and then back up, and forward, and back. So it's almost like you're doing a push up, and up. Still using the backs of legs, think of squeezing the glutes to hold your position, nothing's moving but the arms. And in. And three more. And two elbows are wide. Last one.

Now when Gia continue facing this way, Gia just gonna bring the bar behind you now. So you're gonna hold on on top. Again, thumbs are wrapped around. Oops. There it is. And then for this one, I like my legs hip distance apart. You can bring them together if you wanna test your balance a little bit more.

I'm gonna do a long back stretch just like you would do on the reformer. So you're gonna Hold the bar in toward you. You're gonna slide the bar up your back, elbows point straight back, and then reach the bar out. So you bring the bar down and back, slide the bar up, and then reach the arms back. Trying to keep the shoulders open, so you're not letting the shoulders roll forward.

You're keeping your chest open. So you pull the bar down, slide it up to your back with your body, and then reach the bar back. One more. Arms come toward you, slide the bar up, and then you're gonna reach the arms back. Now we're gonna reverse.

So you're gonna bend your arms, slide the bar down your body, and then keep them straight as you bring them back up. So you bend the arms, slide them down your body, and then reach them back up. Two more. Bend slide down, and reach last one. Bend, slide down, and reach. From here, we're gonna go into just a little bicep curl. So you're just gonna keep the arms behind you, keep your chest open, just bend your arms and stretch.

Bend and stretch. Trying to keep the elbows pointing back. Trying to keep the shoulders down away from the ears. Four more. Again, the body stays still.

Use the backs of the legs to hold you nice and vertical. Two more. And last one. And slowly release the bar. And then you can place it back down.

And that's it for our kneeling arm flow. I hope you enjoyed that, and I'll see you next time.