PRO | Powerful Squat Series

Hi. I'm Zola, and today we are doing a squat series on the tower or Cadillac. To spice up any workout that you are doing. You can add this in the beginning, the end, the middle, whatever you want. I'm on a balanced body tower using the arm springs, the yellow arm springs, and it's the shorter yellow arm springs. The arm springs are attached at about the height of my shoulders. If you can go one notch higher and you have equipment that is able to do that, I would suggest doing that.

Minor at about shoulder height. Let's step back. And find a 90 degree bend of the elbows. Let the springs be long, but not open yet. My legs are a little bit closer than hip width.

I would say more sits bone width apart. And the elbows are the height of my shoulders. Now, from here, I put a soft, soft bend in the knees so I can lengthen the low back a little bit more, deepening the belly button to the spine. And I'm just starting with bicep curls to wake up the arms. So open up those springs, pull the palms toward your face, and then extend the arms forward, but only as much as the springs don't click closed. Right? So once we start, we keep those springs open. Try to keep the height of the elbows.

As we get tired, they start getting lower and lower. So try to prevent that, so pull and reach. Bend and reach. Let's do five more here. Pull five and extend.

Weight equal in your heels and the balls of the feet. Two more times. Pull two. Let's pull one. From here, I'm gonna make fist with my hand so I have a good grip. Start to bend your knees, think tailbone to the floor, keeping the spine long, and then come all the way up. Once you're up, let the arms come forward.

And then bicep curl those arms. Again, bend your knees, tail on to floor, and then push into the heels, stand up tall, and then reach the arms forward. Let's do that again. Bent, knees bent, push into the heels, stand up with power. Extend the arms forward. Two more like that. Pull. Like I'm sliding down a wall.

The chest stays open. The chin stays lifted. Push into the heels, and reach one more time, bicep curl. You bend your knees. You come all the way up.

You extend the arms forward. Good. Shake out the arms for a little bit. And then we continue, bend those elbows, open up the springs just a little bit. We don't want to hang into the springs, but they're helping you just a little bit. Come halfway down, thigh bones parallel to the floor.

Let's do little bicep curls here. 10. Nine, eight, seven, six, collar bones wide, chest stays lifted for three, two, and one come all the way up, reach the arms forward. Again, you bend those elbows, bend those knees. From here, we do little pulses for 10. Nine, eight, seven, six, five, four, knees tracking over those ankles, last one, stand all the way up, and then let the arms rest shake up those shoulders. Continuing with a little squat combo. Bend those elbows, shoulders roll down and back.

We do one squat. You come all the way up. You change your grip. Punch the knuckles down to the floor and do one roll down, soften the bend of the knees, relax the head, and then roll the spine up. You do that again.

Bend your knees. Come all the way up. Flip your grip, and then roll down. Bending the upper back, like a candy cane, articulate your spine up. We do that again.

You bend. Push into the heels to come up. Switch your grip. Roll it down. Deep in the belly. One more just like that.

Then tailbone to the mat. Stand, punch the knuckles down as you roll down, and roll back up. From here, take the legs and feet together. We're going into our single leg squat. Also known as a pistol squat. So I'm reaching my leg forward.

Only lift your leg as high as you can keep that hip down. So if the leg is low, that's totally okay. From here, bend your left knee, Come all the way up. Flip your grip, sweep the right leg back. And as you punch the knuckles down to the floor, your right heel reaches up to the ceiling. A little bit more balance here.

Roll yourself up. Elbows lift it, leg is lifted. Bend the knee. Come all the way up. Swe the leg forward.

Try to keep the knuckles under the shoulders here. Use your seat to lift that right leg up. Roll yourself up. Swe the leg forward one more time this side. Bend. Come all the way up.

Flip your grip and press. Come all the way up. Lots of balance there. Right foot down. Left leg extends.

Bend your elbows. Bend the right knee. Come all the way up. Sweep the leg, punch the knuckles down. Two more on that side.

Sweep the leg forward. Bend your knee. Push into the heel to stand up. Sweep the leg. Woah. Punch the knuckles down. One more time this side.

Bend your knee. Pushing to the heel to stand all the way up, sweep the leg, and punch the knuckles down, left heel lifts up to the ceiling, use your hamstring to lift that leg. Come all the way up. Your foot comes down. And that is it, a short, but very mighty series.

Thank you so much for joining me today. I'll see you next time.