PRO | Go-To Roll Back Bar

Hi. I'm Zola, and this is a seated and supine rollback bar series that you can add to any part of your tower or Cadillac workout. Let's get started. I'm on a balance body tower with balance body springs. I'm using the short yellow springs with a rollback bar attached at about shoulder height. Start, seat it facing your tower.

I'm placing my feet on the vertical poles and I'm grabbing the bar. Mine my bar, I'm grabbing the outsides of the spring so that my arms can be the width of my shoulders. So I'm bending the knees a little bit so I can really lift up and out of the low back. I'm rolling the shoulders down and back, but I'm keeping my front ribs hugged into my back ribs. Let's start by just pressing the bar straight down.

And then lift, inhale here, and exhale as you press the bar down. Here, you can have long fingers, or you can wrap your hands around the bar totally up to you. Whatever keeps you the most connected, I sometimes switch between both. But let's do three more here. Inhale, as you exhale and press the bar down, can you lift taller through your spine? Two more inhale. Exhale press and grow taller.

One more time. Press down. Lift the bar and let's just press the bar down a couple of inches and do a roll down. So try to keep the lift as you curl the tailbone under. So don't shrink just because you're rounding.

Articulate your spine all the way down onto the mat. And then make sure your heels are pressing up against those bars. Lift the back of the head, sink the waist down, resist the springs to roll yourself up, and continue to round forward And from here, keep the spine around it, curl the tailbone under and go right back down. Keep the shoulders connected to the back and then lift the back of the head sink the waist to resist the springs, roll yourself right back up. One more time like this, roll yourself down.

So we're just waking up the spine here. Articulate one bone at a time. Sholders wide head is down. And then roll yourself right back up. Adding on.

Same roll back, curl the tailbone under, can you find a little more lift as you roll down? This time once you're down, For all those shoulders down and back again, we do a wide row, pulling the bar to the chest and reaching the arms to straight. As the arms lengthen, don't let the shoulders disconnect from the upper back. Keep it connected. Let's do three more here exhale to then inhale to reach.

Two. One more time, bend and stretch. Lift the back of the head, sink the waist, roll yourself up and forward. And again, roll right back down, keeping the lift, curling the tailbone under, articulate the spine. This time the arms stay straight, just like chest expansion, press the bar down to the thighs, inhale to lift, and exhale to press.

Can you keep your back ribs heavy as you push the bar down to your thighs? Can you widen the collarbone as the bar goes down? Let's do three more here. Press down for three Inhale it. Exhale press down too. One more time. Lift the bar, lift the back of the head.

Round yourself up And all the way forward, let's sit up tall here, going into a reverse corkscrew. I'm twisting the bar and leaning to my right, keeping both arms straight and reaching. I roll down the right side of my back. Just to the tips of the shoulder blades, center everything, twist to the left and roll all the way up, come center at the top. This time when you twist left, keep the right heel pressing into the pole.

So your hips aren't twisting with your upper body. Good. Come to the center. One more time each side, really twist right, reach with both arms, roll it down. Come center, twist left. Roll up through the left.

Come center at the top. One more time. Twist the length as you round down. Come center. Roll up the right side.

And then center yourself at the top. From here, bring your legs and feet together with your feet flat on the mat, and then flip the grip. I'm bringing my hands on the insides of the springs now. Roll those shoulders down and back, we do a half roll back. So curl the tailbone under.

Round halfway back. Hold here. Bicep curl, bar towards the forehead. Five four. Pull for three. And two.

One more time lengthen the arms first. Resist those springs as you roll yourself back up sit up tall at the top. We do that again. Cur the tailbone under round halfway back. And then pull, bicep curl.

Pull three more. Three two And one length in the arms, roll yourself right back up and sit up tall. Those inner thighs are hugging, curl the tailbone under, start the movement with the pelvis, round halfway back and hold. Five more bicep curls. Pull for four.

Three two and one length in the arms. Roll it up. We do that one more time. Sit up tall. The feet are heavy, curl the tailbone under shoulders are rolling down and back. Five more bicep curls. Five. Chest is still open wide. Chin is lifted for two.

And one come all the way up and sit up tall. Take your grip to where it was when we started. Shoulder width, palms down. We do our teaser prep. So curl the tailbone under this time we roll to the tips of the shoulder blades, lengthen your right leg forward at the height of your opposite thigh and roll up to your half teaser.

And then roll to the tips of the shoulder blades. So this is great practice for your teaser with the springs giving you a little bit of assistance, but continue to resist those springs as you roll up. Now come to the tips of the shoulder blades and hold. Twist your ribs and waist to the right just like reverse corkscrew. Continue your tees or prep.

Three times. Roll to the tips of the shoulder blade and then roll it back up to and roll it down. Keep the reach through both arms. One more time, up Take it down. Center the upper body. Put your left right foot down and lengthen the left leg. Three times you roll up and roll to the tips of the shoulder blades.

Keep the tailbone curled under to roll yourself up. And roll it back. One more time like this. Roll to the tips of the shoulder blades. Twist to your left.

Keep the reach of the arms. Roll up the left side of the back. And then roll to that left shoulder blade tip. Two more. One more time. Take it up.

Take it down. Send to your upper body at the top. Put the foot down and roll yourself all the way back up. Good. From here, let's turn around. Now, for stomach massage, rolling stomach massage, I will be using a sticky pad because my pants can be a little bit slippery This is totally optional. Do what makes you the most comfortable. So getting away from gripping that bar with our hands, let's lie down. Grab the bar and drape the legs over top of the bar.

The knees are about hip width apart, but for me today, I'm gonna cross at the ankle, so I know that that bar is really secure underneath my thighs. I push my arms to straight. So my arms are straight and strong like pillars. This is part of my foundation here. I'm having long fingertips.

Actually, it doesn't really matter. And then tap the toes down onto the mat. The hips are heavy. Make sure you're nice and centered. This bar is parallel to the floor.

Now start by lifting the hips up into your bridge and then taking this whole shape up to the ceiling, knees to the sky. Bend your knees or bring your knees to your shoulders, and then articulate your spine down. We do that two more times. So toes touch, hips, lift. Everything comes up.

Hips bend. So knees come to shoulders. The spine rolls down. One more time. Toast's down, hips up, lift, bend, and roll. We reverse. I'm switching the cross of my ankles.

I'm keeping the hips down, bringing the thigh bones to the chest, think rolling like a ball as you bring your knees to the shoulders, knees to the sky, take the whole shape down, toes touch, spine rolls down. Five bones to chest, tailbone to the ceiling, knees to the sky, take it down. One more time like this. As you lift your hips, try to keep the eyes to the sky and the chin lifted so you have that space between your chin and your chest. Good. And that is plenty.

Take your hands on the bar so you can carefully take the legs out. I'm going to put this sticky pad away so it's not hanging there in my face and continue to lie down on your back. You want your head about a palm's width from the back of the mat. So we can do some breathing. Lakes and feet are together with the feet flat on the mat, and my shoulders are down on the back.

Try to get the wrist above the shoulders before you start And from here in one big piece, just lift the hips and press the bar down to the thighs, widen the collar bones, make sure there's space between the chin and the chest. Take everything down with control. And again, just breathe naturally so we can get feeling of the movement, and then we'll get a little bit deeper into it. One more like this. Just lift the hips, inner thighs, hug, press the bar to the thighs, and then bring everything down.

So for the breath, let's inhale to press the bar down, lift the hips up. Hold your breath for three, two, one exhale to roll through the spine as you lift the arms. Again, inhale to lift. Hold your breath for three. Two.

One exhale to roll down. Three. Two. One. One more like that. Inhale to press. Hold three.

Two, one exhale roll down three, two, and one. Just for a little fun challenge, lengthen your right leg, the height of your opposite knee, and just press the bar down, lift the hips. And then bring everything down. Two more on that side. You press and lift, and you lower. One more time. Press and lift.

And you lower. Switch feet. Left leg lengthens, hips lift up through, and bring it down. Hips lift up too, and bring it down. Last time, lift and squeeze, Slowly bring it down.

Put that left foot down. Let your springs close carefully. And that is it for your supine and seated rollback bar series.