PRO | Creative Push Thru Bar Flow

Hi. I'm Delia. Today we'll be doing a workout on the tower using just the push through bar. So I have a tower unit here. You could do this on a Cadillac if you have a full Cadillac or if you have a wall unit or spring board. And I'm detaching from the top a red spring. If you are on a contemporary piece of equipment.

The red is the heavier spring and the blue is the lighter spring. For those of you that are on a classical piece of equipment, just whatever you attach to the top to attach the push through bar from above. So we're gonna start by sitting. I'm gonna face the push through bar about a legs length from the back, and I'll grab onto the bar with my hands. I'll start with a little warm up for the shoulder and for the hips and torso. So I'll press the bar down.

And as I press the bar down, it'll come to about eye level, and I'm just gonna adjust here just a bit to make sure that I'm in good distance from the uprights, and I'm gonna push the bar back up towards the top of the uprights and join a nice stretch forward. And then bringing the bar back down again on my exhale. I'll tilt my pelvis under. Get a nice little scoop in the belly, see if I can bring the bar just a little bit lower. And then bar a little bit higher for that stretch.

Take a deep inhale here, exhale to flex, inhale to pause, and exhale to push through. One more time, this feels nice on my shoulders. Feels great on my back, and then I'll press all the way back up. Now we'll do a single arm and add a little rotation. So I'm gonna lower myself down with both arms.

So I'm gonna use both arms to pull that resistance down. Once I have it to about eye level, I'm gonna take my right hand off, bring it underneath the bar and rotate to my right, opening up into a big wingspan. As my arm comes back around, I'm gonna push the bar up towards the top and then reach to the opposite foot in a saw motion. And we'll do that again. Exhale to roll back and inhale to open up the arm.

Exhale to rotate through and then reach for that opposite toe. One more time, inhale breath, and exhale to push through. Now we'll do a little round the world with the arms. So I'm gonna reach the arm back, same exercise, same position, arm reaches. This time I'm gonna bring the arm up towards the ceiling in line with my ears, push the bar through, bring both hands onto the bar on that left side for a nice stretch of that shoulder.

Control the bar back as the arm comes up and then reach back behind. Two more. Inhale. Exhale and reach. Inhale. Exhale and back one more time.

My arm comes around. It goes to the bar. I press through. And then I come all the way back up, and I'm gonna do an alternating exercise just two repetitions. I'm gonna go back to the first exercise. The bar comes up as my arm comes through to reach for my foot.

Now I'm gonna go back, reach behind, but this time I'm gonna sweep that arm around and rotate it a nice little stretch on the right side of my body. So meaning that lateral sling to stretch, reach back, and then press through. And I'll do it one more time inhale breath. You do as many as you'd like if this feels good to you and reaching all the way around. And then control that spring.

It's pretty heavy coming up. We're gonna do the other side. Both hands onto the bar, reset in the center. Exhale to press down. Release the left hand.

Bring it behind for a nice little stretch. As the bar comes up, I rotate and I reach for that opposite pinky toe, and then I reach back. Inhale, and exhale, and I'll just do a nice one breath pattern to speed up that movement just a bit, inhale behind. And make sure that both feet stay grounded into that upright. Now we're gonna go around. So I'm gonna bring the arm up all the way up towards my ears, push the bar through, reach for the opposite hand, controlling that spring back, don't let it pop you back, and then reach back, and we'll do that again. Inhale, exhale to stretch.

Inhale up. Exhale to return one more time as I bring that arm around, press through for a stretch, and then I'll alternate for two. Arm comes around now. It comes through the center, bar pushes up reach for a big stretch. You can even hold it here if you'd like, and then around, and then up and over around the world over for a stretch.

Careful not to pull too much onto that shoulder. One more set. Nice control. And then rotate back, and then up and over. And then that completes that series, which feels really good on my back and my hamstrings.

I'm gonna lie onto my back for the next. Reach my feet up towards the bar. Be careful here if you don't have, bare feet or grippy socks. These kid bars can be pretty slippery. You're gonna put some pressure onto the hamstring to pull the bar down And the rule would be to have the bar in line with the uprights and the prehensile part of the foot, the top of the arch is wrapping around the bar.

So in this position, we'll just get used to the resistance under the feet and you'll bend the knees And then control the bar as it lifts up, and then if depending how tall you are, you'll feel that tension release, bend your knees, and press away. Let's focus for the next two repetitions on just the positioning of the hips to the pel the pelvis to the ribs, and try to keep that as stable as possible or in your control one more time, inhale breath, legs reach, and then exhale breath, legs come down. We're gonna roll up to parakeets, so you'll bend your knees. You'll extend the legs towards the ceiling, putting that pressure on the posterior part of the leg. So the back of the legs, as you push the bar up to the top corner of the tower.

Resting just like you would for shoulder bridge with your head and your shoulder blades secured to the mat, start to roll your spine down and as you do, you start to put pressure onto the prehensile part of that foot and then press away. Do not move the torso on the mat. Just adjust the feet because then you'll be out of position. Inhale, full length of the legs first, exhale to roll up. Inhale, exhale to roll down. We'll do that one more time, but on the next one, we'll stay up there. So knees, bend with control, I could feel my hamstrings.

I'll extend my legs. I'll roll up. Pause here. Let's alternate lifting a leg off the bar. Reach towards the ceiling, and then alternate the other side. We'll do two more sets.

The rule is just bring the leg as far back as you can maintain that stability. If you are flexible, go for it. One more on each side. And then make sure the both feet are secure, pause here, roll yourself down, bend your knees, and then reach the legs back out. We're gonna do a double leg hamstring, curl.

So bend the knees, extend the legs, roll yourself up. And with both legs on the bar, we're gonna bend the knees slightly to fire the hamstrings and extend the legs but when you extend them, also feel the quad extend right at the top of that knee. Two, just one more. Three, hold it here at the top. As you roll down, you'll simultaneously bring the arms overhead bend the knees and hold the legs at 90 degrees so we can roll up. So the arms come to the ceiling, head curls up, ribs, you roll up, reach with your feet forward.

If you're on a wall unit, you might make a little adjustment, because you won't have that push through space. Roll yourself back, bend your knees to 90. Just two more. Arms up to the ceiling, not the chin, exhale to roll up. Delia nice little stretch. Be careful here not to release that bar.

It'll swing right towards you. That's why my hands come out in front to catch it just in case exhale to roll up. Stretch, and I'm gonna actually grab the bar with my hands, release my feet off for safety, roll back, and then the bar releases tension. From here, we'll do a little ab series. So I'm gonna bring the bar back down to give my hamstrings that little break, place my feet back on, and then roll myself back down.

From here, the knees come back to 90 degrees. Take your hands behind your head interlace the fingers, elbows will be in your peripheral. Head and shoulders come up and you pause on that curl. Let's extend one leg away as the other one comes in single leg stretch. Return the bar completely before moving to the other side.

This is a great way to teach control of the movement and also intention with that gesture leg because you've got resistance underneath one more time on each side, and I'm gonna go right into the obliques. I'll continue. Left knee comes in. Right knee comes towards me, rotate, and rotate to the other side. Again, it does need a little bit more control.

It's more so than if you were on the mat without resistance. We're gonna do that one more time, and you rotate back to center. Rotate, back to center, reach the arms up towards the ceiling, we'll do another roll up as the legs extend, you'll roll all the way up, and then release that bar. I'm gonna turn side towards you, and we're gonna do a little develope with the bar. So this is a side line exercise, and you wanna make sure that you can reach for the bar. The bottom leg is gonna stay long, but you're welcome also to bend it.

And my bottom arm is going to support my head. We'll do three repetitions here. Make sure that your top leg is forward at a diagonal. We'll bend the knee. We'll press the leg away. And a little develope. So make any adjustments you need to.

So that way, you feel like you have good mobility in that hip. If you're really tight in the hip, you're gonna have to adjust the position of your legs. Or maybe this is not the right exercise for you. So go ahead and just let the bar go and then just go through the leg movement through space. And that's a nice little stretch for those inner thighs.

I'm gonna rotate to the other side. Alright. So over to the other side, same thing. I'm gonna reach up for the bar, fold my arm under, bend that knee, and then press through. Inhale, exhale. I do have my free hand to support me on the mat and then up. And I'll do that just one more time.

And then I'll bring that leg up and I'll feel that nice stretch. And as a matter of fact, you can hold it here and feel the stretch if you'd like in this position. And lastly, we're gonna sit up I'm gonna go into a little arms backwards stretch for the shoulders. So be careful here. It requires you to reach behind.

And if you're already tight in the shoulders, it could be a tough exercise for you. If this exercise doesn't work for you, just place the hands to the back of the mat and slide back with me. So my palms are gonna face forward fingertips face back. I wanna be in a comfortable position here where this doesn't feel like an awkward reach and if you have somebody with you that can help you out, they can help pull the bar down. You'll start off with the bar coming towards the top of the tower, and you'll bring your head down towards your knees.

Again, make sure you have good control or shoulder flexibility. As you start to press the bar down, start to roll the spine back, you'll come back into a little half rollback like we did in the beginning, make sure to control that stretch, and then let the arms reach up and breathe. I love this one. We'll do that twice more. Inhale the arms come down, activating the core muscles, your lats, you'll roll back. You'll come forward, and then you'll release tension, and this will be your last one.

Barr comes down, scoop the abdominals in, reach, make any adjustments to the feet. The feet are your balance, make sure it's like a little seesaw here. Equal balance on both sides. The bar comes up. Place one hand down and rotate towards the bar arm so that it doesn't pull your shoulder.

And you are all done with these exercises. I hope you really enjoyed a little push through bar series with the tower.