PRO | Abs & Arms Tower Flow

Hi. I'm Delia, and welcome to the tower class today. We were using just your arms springs. As you can see, the arm springs are already attached. And for this piece of equipment, we have a yellow spring with a handle at the bottom. I've placed the spring at about shoulder height.

So to find that position, go ahead and have a seat, and then see where the shoulder meets the spring. It doesn't mean that that's where it needs to stay. So if it's too tight for you, you can lower it. If it's not quite the right height, you can raise it. Whatever you'd like. So I'm gonna turn towards the uprights and grab on to the handles with my legs fully extended, and I'm gonna do a little rolled out.

So my legs will be together abducted, and I'm gonna take my hands out in front and just take enough tension into the spring so that I don't fall backwards. And I'm just gonna roll and warm up my arms, warm up my back, and sit all the way back up. I'll take an inhale at the top, find my tall posture. I'll start to roll the wheels of the pelvis, and the ribs, and the head just knots, and then I sit all the way back up. Just one more time.

Exhale bringing the band or the springs with you, scooping through your belly, finding that inner core, and then sitting all the way back up. Release the arms, palms facing up, and we'll do a few bicep curls, but in a flex position with the spine. So I'll roll myself back, find just enough tension in the spring, and then go into little bicep curl, bending and extending the arms, scooping through the abs and only extending out as far as I can maintain stability, but I do recommend fully extending the arms so you get that full negative resistance one more time, and then all the way back up. And lastly, let's turn the palms back and then just do a little quick awareness of the muscles of our spine as we find a nice tall posture. Exhale breath and just a reminder to glide the shoulder blades together. So that you move your arms from your back. A quick little fold forward here to stretch through the spine, find a nice stretch in the hamstrings, but please do not overdo it by shoving your head towards your legs.

And then rolling yourself all the way back up. I'm going to bend my knees now and roll myself all the way down to my back. And for all intensive purposes, this is like a teaser prep. So my feet are going to be down. I have a closed kinetic chain with my feet, and I'm gonna use my arms springs to assist me back up to my seat.

So not the chin. Look towards the leg, put as much tension into the spring as you need. To roll yourself all the way up and find a tall posture, but you can keep a nice flex lumbar spine, but just more of a extended or flat back at the top and then roll yourself all the way back down. And again. So just so you know, this is a tower, and I've practiced this exercise on a Cadillac. So the Cadillac will have a sliding bar that comes down to where your springs are attached.

If it suits you and it is quite nice, you can place your feet gently on to that sliding bar so that your legs would be a little bit higher and try that at home and see if you like it that way. One more time as you roll yourself all the way back down, and release. I'm gonna take a leg up. So my right leg's gonna come up. I'm gonna use the assist of my springs to roll up, but when I get to the top, I'm gonna extend that leg and then roll myself down. We'll do three on each side.

Nod the chin, exhale to come up. I am not overdoing it with my biceps. I am literally using this as an assist to come up and it feels so good. One more time, exhale to roll up. Extend the leg.

And then roll yourself all the way back down. Let's try the other side, left leg up, chin nods, and you fold rolling through your spine, and then rolling yourself all the way back. We'll do that twice more. It's a flexion, up to an extension, and try to keep that toe at the same height as your eyes. We'll hold it up on the next one.

So I'll roll up, hold it up, pause, and then bend that knee, keep it up a tabletop, and bring the other leg to meet it. And then roll yourself down. And now we'll come up with legs lifted into that tabletop position. Now the chin flex. Your choice, if you like to extend your legs, you can, bend your knees, and then roll back down. Two more. Inhale breath, Exhale.

I'm gonna keep my knees bent until the very end, and I'll roll back on the last one. I'm gonna stay up there. So nod the chin, roll yourself up. Arms come up to find a little bit more tension, teaser, bend the knees. And then release. Roll yourself down, holding on to the spring, and just as a counterintuitive to those hip flexors, I'm gonna roll up into a few bridge exercises here, so you're gonna roll all the way down, excuse me, and then roll all the way back up.

My arms are nice and long, and there's tension on the springs. So it does depress those shoulders down, and it feels really good. We'll do that one more time. Roll it down. Inhale breath, and then roll it all the way back up.

Roll your spine down extend your legs and just sit all the way up and release that spring tension. I'm gonna bring the spring down one more notch so that it's conducive to the next exercise. I'm gonna have you on all fours facing the uprights. You want to have enough tension on here. So that you feel this arm when we go to pull it back, but be careful that you're not too far back because that's just gonna make the exercise a little bit more difficult. We're doing unilateral one arm first.

Hands under the shoulders, find that all fours position, knees under the hips, and then grabbing on to one spring over to the side, you're gonna bring that arm back towards your hip, so towards extension. Just three. And bring the arm back on your exhale. And then return. Last one, arm comes back, you'll pause, and then you can do some tricep presses here. Three tricep presses.

Last one, and then release that tension. You can add a challenge to this exercise by extending the opposite leg. So now I have my left leg up, and I could go back through these arm presses here, or I could hold my arm back and then do a few tricep presses. And that's a challenge for that balance, which makes it an all over body exercise. We'll do the other side.

I'm gonna grab on to the left strap, right hand down, and we're gonna press into that arm three times. And then I'll add triceps here, making sure that you're nice and square with the spine. Your head is in good position. Gazy slightly forward at those fingertips. And then I'll take the opposite leg back.

I made a little adjustment on my legs, and then I'm just gonna hold it back and do a few triceps just to make myself even, and then place that knee down. I'm gonna reach back for that same spring on the right. Once that spring is in my hand, and for flow's sake, you could have gone right into this next exercise, but I'm gonna rotate over to the right, and now I'm in my side kneeling position. And now this arm is strictly for tension as I go into my side leg lifts, and you want the spring in front. These are coils. You don't want it grabbing your hair.

And you wanna make sure that your arm is nice and stable here. Just a couple more. And you could hold, and if you'd like, you can do a little extra tricep press at the top. Let's lower the knee and switch sides. Grabbing on to the spring on the other side with the handle, you'll go ahead and rotate.

So just making sure I'm in good position there, arm comes up, make sure that right arm is slightly in front of that shoulder so that when you come up, that arm is nice and neutral. And then you can hold that leg up there and you can add a few tricep presses at the top. Find that nice length from the right arm to the left and then slowly release and release the springs and go ahead and stretch in your child's pose. Lastly, I'm gonna turn around and grab on to the springs from behind. Now with the springs coming from behind, it's gonna wanna pull you out of neutral here with a tall spine You wanna have your legs nice and long, but you don't want too much resistance here because it'll pop you backwards.

So I'm just gonna scooch back a bit, and I'm gonna have some nice long legs. Bending through my elbows, I'm going to test the resistance and just reach those arms forward to see if that works. So that seems to work here for me. So now as I bring the arms forward, feet flex, the little spine stretch, I'm gonna scoop my abdominals and reach my lower back behind me, but reach my upper back, shoulders, neck, and shoulder blades, and fingertips away. And then sit all the way back up.

So I'm still stabilizing through the lumbar spine. My arms reach forward. My abdominal scoop in. I reach. I stretch and then return. Now, on the next one, flex forward, let's hold the arms in line with the ears, float the torso up to tall spine with the arms, and then circle around and repeat, and exhale scoop reach those arms forward.

Inhale all the way back up and exhale. Be careful. You should always have some control of those rings pulling back on your shoulders. The rotator cuff is very mobile. And you wanna make sure that you're using it correctly, we are going to go in the opposite. So like you're in a snow globe, touch the side of those snow globes, scoop those abdominals in, stretch forward, bend your elbows, sit all the way up, reach those arms up, fold forward, keeping those arms again with the ears so they're in your peripheral, and then back up.

And last one, the arms come to the ceiling. You flex forward, you scoop those abdominals in. Bringing the springs all the way back and then release. I'm going to straddle the table for a moment and stretch forward for those hip flexors. Take two breaths, inhaling through the nose, wiggle out the tense muscles that you use to sit in that position. And then you'll sit all the way up And thank you for joining me for a tower workout using just the Armstrong.