PRO | Integrated Total Tower Flow

Hi. I'm Delia. And today, we're gonna be doing an integrated tower workout using the roll down bar, the push through bar, the, arms springs. So we're gonna start today with the roll down bar, and I have the roll down bar placed at the top of the tower. I'll sit facing the tower, and I'll place my feet up against the uprights nice and flat. Grabbing on to the roll down bar, I have my thumbs on the inside of the ring and the fingers on the out just because it gives me a better grip for safety. Let's start with a few roll downs. So I'm gonna put a little tension on to the spring load, get those arms about the height of my shoulders.

Start to turn the wheels, roll myself all the way down. You'll notice that my heels will slide off of the uprights. Do not make any adjustments there, let it happen, nod the chin. And then roll all the way back up and you'll see the feet will slide back to where they were. We'll do that one more time.

Tension onto the spring, roll myself down, feel that stretch as though my back is trying to give this mat a massage, and then I'll roll all the way back up. Next one, I'm gonna change the arms just a teeny bit. So I'm gonna roll myself down. I'll put a little extra tension. I'll roll myself all the way back down.

Rest my shoulders. But as I come up, I wanna maintain tension. And when I find the back of my sits bones, I'm gonna bend my elbows, scoop my abdominals in, almost doing like a sitting sit up, and then I'll sit all the way back up and reach those arms forward and do it again. Inhale start to press down on the barn, exhale to roll down. Inhale to pause, let those shoulders come down, exhale roll up, sits bones are coming, then I'll bend my elbows, give myself a scoop in the belly, and extend my arms forward one more time, exhale to roll back, allow those feet to mobilize opening up those ankles, and then rolling back up, bending at the elbows.

Try not to collapse here. This should feel like a nice smooth ab curl, and then up. I'm gonna add extension on the next one. So we'll roll all the way down. Once we're here at the bottom, bend your elbows towards you and bring those arms to either three and 06:00 or three and 09:00, I should say, or four and eight. And as you do that, extend the upper mid back, dropping the back of the head to the mat.

Sliding yourself back to a long spine and then rolling yourself all the way up choosing just a roll up or you can add that little curl at the top and we'll do it twice more. Tension onto the bar, roll all the way down. Find an extension, extend through those arms, and then roll all the way up. Make sure that when you find that extension, that you feel like the extension you initiated from your mid back. So as you roll down, You'll pro you'll retract the shoulder blades that'll assist the extension.

This should feel comfortable and not an over stretch of your neck. Then you extend through the arms, roll yourself all the way up, bend through those elbows, and release. So we're gonna move on to the push through bars. So I'm going to move the roll down bar to the other side. Every, piece of equipment is a little bit different. So just make those adjustments.

I have one red spring or heavier spring at the top. So this would be called push through bar springs from the top. Okay. So now I'm gonna lie on my back, and my eyes are going to be actually just right in front of that bar. I'll bring the bar down, and I'll bring my palms towards me. So they're facing me with a slight bend of the elbows. So when I have my arms here, they should be about neutral.

Feet are flat to the mat, curl the upper body up, keep the bent elbow to come up. You're not gonna come up all the way. You're gonna come up almost to just a flex position with the eyes above your knees. Once you're in this position right at your sacrum, I want you to roll back until the lower back and the ribs touch and then back up. And you repeat and exhale too.

One more and exhale three lift back up and then slowly roll yourself back down. Now I'm gonna release the tension off the bar, but I want you to be really careful here. We're gonna do no spring. So if I had two red springs, I could go from two red one red and then no springs. So this is a moving heavy bar.

Be really careful for safety, hold with one hand. Lower yourself down. Once you're down, you could position yourself. Here. And if you're feeling uncomfortable, just keep a spring on. We're gonna do a back knee exercise.

Now you don't have any assistance, really. You're just holding on to this bar, elbows bent. Nod through the chin flex through the spine, roll yourself up and see if you can maintain that same distance as though the spring was on, you're gonna roll down to your ribs and scoop and lift up one. And exhale and two. One more exhale and three, slowly release reminder there are no springs.

You're gonna grab the bar and scoot yourself out of the way so that you could bring the bar back and then you're safe to move on. And that is the combo, the sit up combo with the push through bar. We're gonna add now the yellow springs, which are the arm springs. You're gonna go back into the same position. And you'll grab onto the yellow springs, hold it on to the handles, and bring in the elbows down to make sure that you have just the right amount of resistance on there.

And I have set up the yellow springs to be when I was sitting just right below my shoulder, and you could actually it'd be a quick easy adjustment even lying here to bring that, down. Unless you have the springs attached to a sliding bar, you'll have to sit back up. From here, the legs are gonna go into tabletop and the elbows will come down. Lift the head and shoulders up and extend through the arms and check your resistance first before you continue. And then rest, I'm actually gonna scoot back just about an inch. And I'm gonna go into coordination. We're gonna do three.

So legs back up to tabletop, elbows down. Head and shoulders will come up. I'm gonna extend my arms and my legs. Open the legs, close the legs, bend the knees, bend the elbows. Your choice to drop the head. I'm gonna keep it up.

Exhale to extend. Lakes open, they close, they bend the elbows bend. Everything goes out in one swoop. Legs open the width of the mat. They close the knees bend, and then the elbows bend, and the feet come down to the mat, and then you release the springs.

Sitting up, we're gonna finish off the series with the standing work. So we are gonna continue to use the yellow springs, but I'm going to stand on the tower. If you don't have a combo like this. You might be doing it off the floor, off the side of the catalog, off the wall. Pretty much the same thing. I'm just gonna be elevated.

So I'll stand up, remove the red spring that I had on here. I'm just gonna place it in the back and out of the way. And then I'll grab the yellow springs, and I'll place them just not right I'll raise them right above my shoulder. So what I don't want is the springs to rub my shoulder, so that's why I placed them right above, but do whatever is best for you for comfort. I'm gonna turn away this time.

And grab on to the springs, and I'll start off by bringing the arms in front of me, almost like a little Frankenstein walk. So I'm gonna walk forward until it feels like it's kicking me back. And I'm gonna wanna stop because I wanna be able to stabilize. The rule of thumb is when you're facing the tower, try to stay as tall as you can on your feet. When you're facing away from the tower, you can hinge and lean forward at the ankles as long as you're not using it for all of your stability.

So I'm gonna put myself in good position here, and I'm gonna start off with just hug a tree. So my arms are gonna open up, and I'm gonna close. And I'm just gonna step forward for a little bit more mobility as my arms come back and exhale breath. What I love about this standing exercise with Haga tree is that, you know, most of my time I've spent on my feet. So it's really great for balance. And with the arms coming forward from behind, I could really feel that inner unit my core working.

One more time. And then release. Let's take those palms back. Palms face up. We're gonna go a little punching. So I'm gonna soften my knees to this time for punching.

Walk myself forward. And I'm gonna test that resistance, which feels really great. And this one, we could speed up. So I'm gonna rotate and punch forward standing nice and tall, rotating that shoulder. Now I'm gonna rotate my torso.

So I'm gonna rotate tape and come back. And now you could see how important it is for that spring, maybe not to rub that shoulder, exhale, and inhale to return one more on each side. And then back to center. And let's go ahead and just open up through the shoulders here. And then I'm gonna rotate and turn the other direction.

I am gonna bring those springs back down now. So they are a little bit more at my shoulder height. So let's just say here for now. I'll walk myself back. I'll take my arms up and now I'm gonna test my bicep curl here. So we're doing a little standing series.

I'll see that you'll see that I got a little tension that comes off and that's okay. But so now find your squat. So the great part about the springs is you really can find a tall spine on the squat, which would be hard to do because of gravity without the spring, and then you'll stand up. All rules apply on your squat. You wanna have nice parallel legs, strong through the knees and hips, they're all in alignment, it's okay to have those knees come over the toes of your skier and live in a ski town like me.

I mean, that's basically where your knees are when you're in your ski boots. So it is a good function of that knee and then back up. Some people like to go low. I like to go just below that 90 degree angle one more time, and then back up. Now a little standing up curl.

So soften your knees, turn the palms back scoop the abdominals in, pull the straps back, and you wanna feel as though you were on a mat. So imagine I'm lying on a mat, and I'm just doing a little ab curl here. Ribs slide towards the hips. And I'll stand back up and I'll repeat. Exhale and lift.

And let's just say six. So I'll do six more. The palms turn back. Just like they do on the 100, Good. Two more. Last one.

And to get that heart rate up just a bit, we're gonna alternate that bicep curl squat with an ab curl. So here we go. Bicep curl squat stand up, soften the knees, turn the palms back, ab curl, and again, inhale, exhale. Repeat. We'll go to six and press. And lower spine nice and tall, feel those glutes. Three more. It's three.

And two. And one. And press and real quick. Oh, that worked for my heart rate. Real quick as you press those arms back, just avoid this diving motion.

That's not the exercise. Try to keep that spine. Nice and, consistent throughout as you flex. You're going to go ahead and either release the springs or hold on to them for a nice little stretch. So bend those knees, reach those arms forward.

And allow the head to fall between the arms. You feel there's some spring tension here you could play around with. And then slowly roll yourself all the way up. And walking forward because you don't want the straps to bang up against the uprights. And that completes your short integrated workout on the tower.