PRO | Strong Leg Springs Flow

Hi. I'm Gia, and today we're gonna do a tower flow focusing on the legs. We're gonna use the leg springs I have the two purple leg springs, but you can do this on the yellow leg springs as well, the long springs. And I have it one, two, three, four up from the bottom. So you're gonna lie down on your back. And put your springs on your feet.

And then you're gonna hold on to the frame. I like to go at about a 90 degree angle with my arms. If you wanna push yourself out further so your arms are straight, that'll make it a little bit heavier or you can pull yourself in closer to the tower frame to make it a little bit lighter, whatever you need. But I find about 90 degree angles with my arms up a little bit works well for me. So even though this is leg springs, we are gonna be using your arms for stability as well and using your abdominals to help stabilize you.

So we're gonna start with just up and down with the legs. So you're just gonna lower your legs down. Lakes glue together parallel, and then bring them back up. You don't have to go all the way to vertical. Just go where the springs stop. So you're gonna lower or you can even go right before the spring stop.

So you always have a little tension. Back up. So as you're lowering and lifting the legs, make sure you're not using the backs of the knees, especially if you have any hyperextension. Think of it coming from the hamstrings, the backs of the legs. And even the glutes lower and lift.

So it's similar to the feet and straps on the reformer, but it feels different because the legs are separate. They're not connected lower. And lift two more. Gluing those legs together, and then back up. I'm stopping right before the springs catch last one.

And then back up. Now you're gonna lower it down to a diagonal and hold, find a position where you can hold it, turn your legs out from your hips. I like to flex my feet just because it makes me reach out through my legs back of my legs a little bit longer. You're gonna open your legs Gia a little bit wider than the frame and then look close them back together. So we open and then close. So my goal is to try to keep the springs still so they're not wobbling back and forth and that they're quiet.

That means that I'm working from my center using control, just not letting my legs fly. Let's do two more open and close. Gia one, I'm trying to keep them even because one leg's a little bit stronger usually. So you're trying to keep them working the same. So I'm gonna combine those and make a circle.

So you're gonna go up, open, down, and together. Again, I'm not letting the springs catch or at least not going to 90, open it down and around. Up. Still keeping a nice, pressure on the frame with my hands. So I'm using that to help ground me. Trying to keep my pelvis anchored down. Two more in this direction.

Trying to reach out to the backs of the legs. Last one, up, open, and then reverse. We're gonna open, lift up, together and down. Again, trying to keep the springs quiet. You don't wanna hear that noise. There's sometimes a noise that you can hear when you're not working with control.

The quieter, the better. Two more up and around. Last one. Now we're gonna go into frog. So he also got the toes apart. You're gonna bend your knees into your chest. And then push back out.

So since they're separate compared to the reformer, you'll notice that your heels wanna shift around a little bit more. So you just wanna try to keep those heels glued together as much as you can. Really focusing on pulling in from the center of the body and then reaching out. You can pull all the way into your chest as long as your tailbone stays down. So you're not letting your pelvis move. And we bend.

And stretch. Two more. Last one. Now, we're gonna keep your legs straight. You're gonna turn your legs back to parallel from your hips. Still keeping the feet flex, we're gonna bring one leg up, keep the other leg down for scissors, nice big scissor, and then switch. So again, it's not stretching.

Think of more of the down leg. So you're pushing down, passing through the midline reach. Again, you always have a little pressure on that spring. You're not letting that leg relax as you lower. Trying to keep the hips stable.

So this is the slow big version. We're gonna do a smaller version of scissors. Next, it'll be a little bit more work. Now you're gonna bring both legs up. Try to keep the springs a little bit active.

Still keep the feet flexed. Still keep the legs parallel. And it's gonna do little scissors So it's like you're passing Gia one foot in front of the other, like you're walking. Now while you're moving your legs like this, you're just gonna lower them down. So it's walking down the wall, and then you're gonna bring them back up walking up.

So we walk down. And walk up. If you aren't already, you should be feeling the hamstrings quite a bit, and then back up, and then lower. And walk back up. One more set, walking down, trying to make it even with both legs walking up. And then bend your legs, bring the feet together.

You can pull the springs towards you and just stretch out your inner thighs, stretch out your legs. You can even stretch one leg out to the side and bring it back in, stretch the other leg out. And then bring it back Gia, and then hang up your straps. And that's it. So again, you can do this on the purple springs. It's gonna be a little bit heavier, or you can do it on the yellow springs if you want a little bit lighter. With the lighter springs, you might be able to get a little bit more movement, but you still wanna maintain control from your abdominals and that gentle pressure on your arms.

I hope you enjoyed that, and I'll see you next time.