PRO | Side Lying Leg Series

Hi. I'm Zola, and today we're going to do a side lying leg spring series that you can add to any tower or Cadillac workout. I am on a balanced body tower, and I'm using the purple leg springs attached at about the height of my hip if I were to stand on top of this. Let's lie down, lining the back body with the back edge of the mat, And your forearm will go up against the vertical pole. The closer you are to the bar, the less tension, the further you scooch forward away from that pole, the more tension you'll have in your spring. I'm taking the spring that's on the same side as my body placing it on the top foot, and then I'm taking both legs to the front corner of the mat. So hips are at the back of the mat, and the heels are at the front edge, not corner of the mat.

I'm resting my head in my bicep. Both legs are parallel to start, and I'm trying to reach the top leg almost longer than the bottom just so I can find length in both sides of my waist. Top hand is anchored down on the mat in front of the abdominals. Lift the top leg hip height, we start with side kicks. So the key here is keeping the leg on the same plane the whole time.

So let's sweep the leg forward kick kick. And then press the leg back. As the leg goes back, you don't want the leg to lift. Don't let those springs lift the leg higher than the height of your hips. So front front and then lengthen to the back.

As for your foot, you can have a long foot with pointed toes, you can flex the foot, whatever makes the strap feel the most secure on the foot. Kick. Kick. And lengthen to go back. Let's do one more set here, kick, kick to the front, and long reach to the back, keeping that top leg parallel. Now top leg over bottom, I'm flexing my foot, and then just a little lift and a little lower.

Lifting the leg and lowering the leg. Always resisting the springs. As the top leg comes down, I'm thinking both inner thighs squeezing into each other. Good up. And down. Let's do four more here.

Thinking of length, that reach of the top leg longer than the bottom. Two. And one. Take that top leg hip height makes small circles up and around. Hit all points of that circle, especially the up and the back part of that circle. Two more this direction.

One more. Reverse those circles for five. Circle for four. Three, two, and one more. Now, turn that top leg up. I'm going to point the toes. For a grom leg lift, lift the leg up, keeping the turnout, and then squeeze that top leg down into the bottom.

Take it up and press it down. As I lift the leg, I try to keep this top hip dropping down. So I'm not hiking my hip up into my ribs, keeping length in the waist one more time up. And down, I make circles again around and around, but keeping the turnout in the top leg. Don't forget about the part of the circle like I just did.

And one, reverse the circles for five. And four, my inner thighs, my heels are brushing in toward each other as they come down. Two. And one, from here, going into a bicycle, going back to a parallel leg. I'm taking my thigh bone back. As the knee bends, I get a really big stretch in that front hip area.

Bring the thigh bone to the chest, lengthen the leg to the front, and then sweep the leg to the back. Now, the strap may adjust on the foot in an undesirable position. As the leg comes forward, you can just adjust it a little bit. One more this direction, sweep the leg back, bend the knee feel that stretch, bring the thigh bone forward, and extend. And then we reverse that. So bend the top knee lengthen the leg, get that stretch in the hip and reach it back, sweep the leg forward. And again, if you make need to make the adjustment, feel free. We don't want the strap to fall off the foot.

Lengthen to the back and sweep it forward. One more this direction we bend and we start to extend the leg to the back, feel that big stretch, sweep the leg forward. Now from here, grand finale, I pull that strap, bring the foot onto the mat to switch sides, I go into a split. So nice split stretch here. You can bend your top knee to slide that loop off and then switch sides.

A nice fancy transition. Of course, you can just sit up and take the strap off of your foot if you don't wanna do the split. So make sure your hips are at the back edge of the mat. Lengthen both legs forward heels are at the front edge of the mat. Remember top leg reaches longer than the bottom to create space in both sides of the waist, and we sweep the leg forward, and we sweep the leg back.

Don't let the leg lift as you sweep it back. It's really tempting to let that spring lift the leg. You resist to that. Forward and back. And then don't forget about the double kicks forward forward.

And then one, sleep back. Let's do two more here. Sweeping forward forward. One length into the back. One more kick kick.

And reach, reach, reach, top leg over the bottom. I'm flexing both feet, reaching the leg longer. We lift and lower. So lifting the leg, but keeping the top hip stable. Reach out to lift.

Inter thighs, squeeze to lower, up, and, lift and lower. Let's do four more. Squeeze three. Two. We're making little circles around and around. Hit all points of that circle, including the up and the back. Let's do one more this direction and reverse the circles for five.

And four, keep the rotation of the leg in the hip socket the same. So don't turn the leg out as it circles. Good. From here, turn the top leg out. For a grom leg lift, reach the leg up, inner thighs squeeze to press the leg down. Never a passive movement, never letting the springs do the work for you.

You work those springs. Two more up and squeeze one more time. You lift and you squeeze. We make circles with that turned out leg for five brush the inner thighs and heel for four. Brush three.

Two. And one, reverse those circles for five. Keep the length. Four. Three. Two.

And one top leg over bottom. Let's take the leg parallel again. Going to your bicycles. Take the leg back. Get the stretch.

Find the length. Then you bend that knee. And then bring the thigh bone into the chest, extend the leg forward. Again, top hip stays pressing down, sweep the leg back, get the stretch, find the length, then you bend the knee. By bone comes forward and stretch one more this direction.

Press. If you need to make adjustments to the strap on the foot, do that as the leg comes forward. So I'll do that now. Now we reverse. Find the stretch, find that quad stretch here, extend the leg, find that hip opening stretch, and then sweep the leg forward. Two more this direction, then extend back.

Sweep it forward. One more time, bend. Extend back. Sweep it forward. Grand finale, grab that strap, put the foot onto the tower, adjust and find your split bend the front knee to slide the loop off.

And just like that, you are finished with your side lying leg spring series. Thank you. I'll see you next time.