PRO | Essential Leg Springs

Hi. I'm Zola, and today we are going to do a supine leg spring series that you can add to your tower or Cadillac workout. I'm on a balance body tower using the purple leg springs, and the leg springs are attached at the height of my hip, of course, when I'm standing on the tower. So let's get started. Lie on your back. So, of course, as we know, the more you scoot forward or away from your tower, the more tension you'll have in your springs.

So how far forward is totally up to you? I'm going to keep my elbows bent at a 90 degree angle when I hold on to my poles. And make sure you're able to let the tailbone settle nice and heavy into the mat. I'm gonna point through the toes Starting with frog, press the legs out to a high diagonal, and then bend your knees. Good. As the knees bend, the tailbone stays down. And as the legs stretch out, I'm reaching super long.

Good. So really lengthen out with power, resist to bend. Press out. As the knees bend, they don't go wider than the shoulders. I'm pushing my palms into these vertical poles. So as my feet press forward, my palms are pressing back.

We get that two way reach here. Let's do three more here. Press out for three. And then just waking up the hips, waking up the backs of the legs. On this last one, press out and hold.

Let's make leg circles up and around. Up and around. I'm not going any wider than my mat, and I'm only pressing as far down as I can keep my nice long spine. One more this direction, finding center, lift up, press down and around. Good. Make sure those heels squeeze together in the middle so they're not just passively coming into center. You're actually hugging the midline.

Three more. Three press down for two. And one heels together. Let's bend the knees into the chest to give our legs a little break. On your next exhale, press the legs back out. Now go parallel with your legs, and let's reach them up to the ceiling tailbone heavy.

Going into walking, one leg presses down, the other presses down. As one leg goes down, the other leg stays nice and stable, And I gradually come down to the mat, and then I start to lift up. One leg moves. The other does it. That's the hardest part. Good. Then I go down and down.

Down and down. Four and three. To take it up for eight, seven, six, five, four, three. To maybe you go a little faster, but only if you can stabilize the opposite leg. It's a good game for your brain and your body. Down, down, down, down, down, down, take it up, up, up, up.

Let's do one more set down, down, down, down. Let's take it up. Two, three, four, five, six, seven, eight legs come together. Big scissors, one leg down, and then reach out to switch. So I'm thinking more of the out, the reach out than I am thinking of the up and the down of the legs. Of course, I keep the springs open the whole time. You don't wanna hear the springs click and close.

You also don't want the springs to wiggle like snakes. Keep pushing the palms back. Keep scooping the belly in and up. Keep the waist long. Let's do four more. 4.

Press 3. 21, bring the heels together, bend your knees to your chest. And also let the arms come down by your sides to give your shoulders a break. Take one breath here and then reach those arms right back. Stretch the legs out.

From here, we do our beats. Out and in. Out and in. Squeeze and squeeze. Squeeze and squeeze. Four four. Three.

Two, hold it in. Let the legs come two inches lower and hold. Keep pushing back into the palms again. Out and in. Never going much wider than the width of the mat. Good. Four, four, three, two, and one hold. Reach the legs a little longer.

Press them down a little more. And again, out and in. Thinking of the inner thighs doing the work, not just thinking of the heels or the feet, four, three, two, and one. Reach a little longer. Maybe you go one inch lower and then criss cross the legs, criss and cross. Chrissencross. Inert thighs, eight, seven, six, five, four, three, two, and one. Leggs together, bend the knees.

Take a breath here. We go to our six count frog next. So stick with me six counts. We press the legs out on one. Open on two. Press them down on three.

Squeezing inner thighs together on four. Bring the heels toward your seat on five and then thigh bones to the chest on six. Again, out on one, open two, down on three, squeeze on four, pull it in on five, thigh bones, the chest on six. One more, press out and open down Clothes, pull it in thighs to chest. We reverse, toes to the mat, slide the legs long. Open up, lift, close, and bend. So it's down on one.

Stretch on two. Open three, lift four, close five, bend on six one more time, toes down on one, slide it out. You open, you lift, you close, and you bend. Let the arms come down by your sides for a breath or two, give your shoulders a break, and then reach them right back. From here we go to bicycles.

So starting with the right leg, reach the right leg up. Press the leg down. And then bicycle the other leg. What we try to do here is keep the pelvis stable as the legs bicycle. Tail bone again stays nice and heavy.

And my knees go on the outsides of the spring. So there is a slight turnout in the legs. Go to one more each side, right, and left reverse those circles. My right toes find the mat. I slide the leg up.

And as I lift the leg, the other leg goes. So reverse that bicycle. Keep the shoulders pressing down the back. The upper body is working just as much as the lower body. Keep the stability in those hips. Keep the length of the sides of the waist.

One more each side, right. And left. Bring the legs together and then bend your knees. Let your arms rest again. Now, going into more leg springs, but with the hips lifted off of the mat. If lifting the hips feels too much for you, continue to do the same exercises, with the hips down. Otherwise, reach those arms back again, and then push into the poles so you slide forward and make sure the arms are straight.

You want those arms straight and strong like pillars. They are your foundation. With the shoulders pulling back. Now from here, press your legs out to your same frog. But this time, roll the hips up.

And then as you bend your knees, roll the hips down. So we practice that a few times. Shoot the legs out. Use your seat. Lift the hips and then roll it down. Let's try three more just like that.

Frog the legs out. Roll the hips up, lots of back body, roll it down. Two more strong arms, push the heels of the hands back as you reach your legs forward, and then roll it down. One more time. Press out, can you hold it here and make your small leg circles. Ideally, the hips stay in place as the legs move, reverse those circles around and around.

Two, And one heels come together, roll the hips down as you bend your knees to your chest. One more thing here. Make sure those arms are straight and strong. Press those legs out, lift the hips and just do little beats. Open close. Open close. Open close.

Four eight, seven, six, five, four, three, two, heels together roll everything down, slide those loops off of your feet. And then let the soles of the feet come together let your inner thighs rest a little bit. And then you can come on up. And that is that. That's your supine leg series.

Thank you so much for joining me. See you next time.