PRO | Abs & Extension Flow

Hello, Tracy Malley here with our Pro Tower flow. We're gonna start with a push through bar. Yes. I am going with a red. When I teach a group tower class, my red is my best friends because it can kind of move around. It's a good resistance. Sometimes it's not too heavy, not too light. It's kind of a medium resistance in a lot of the exercises.

I'm going with red. Now, obviously, if you need a little bit more support, then you could do a red and maybe add a yellow or a blue if you need a little bit more support. Okay? Remember, before implementing these exercises into your class that you practice on your own body first, maybe get a friend in, practice on them first, and your journey of you going through the movement becomes their journey. And if you don't practice it and just think you're just gonna watch this and then continue with that movement, then you have no journey. How can you teach it? Right? So practice is important. Go through with it. Feel it in your own body.

Before you can actually teach it with, efficiency in your group classes or even as a private. Okay? So I'm going to sit sideline here. This is going to be a lot of work, oblique work, It's also going into our twisty teaser, and then I'm moving into spinal extension. Alright? So little contemporary onto the original.

We're going to put our hand on underneath, and you'll understand why in a minute. So the hand is going underneath. Okay? I'm gonna reach the hand up and over. We're gonna bend the elbow just slightly reach out.

The hand grabs in front, and we reach long. And we call this like a banana position, right, in your Mallett Pilates here. Your feet are slightly in front of your hips and your arms are reaching forwards. So I've got hold of that bar here. And then we're gonna come back. Alright? So we're gonna bend the knees side bend side bend in that top oblique, bring you back to our start position.

So this is your start position. Let's try that again. So slight bend. We reach over. We kick the legs out. The hand comes forward.

We find the stability through our upper body, now hips are square. And then we're just gonna lift those legs up and down. So now we've got our side oblique work here. And then we hold it here, bend the knees, lowest rib joins the hips, and I'm going into that side bend here, and coming back to our start position. The next time we're gonna stay down there. Okay?

Breathe, elbow slightly bends. We reach the arm up and over in your mermaid. We reach, we dive. I love that dive out to our sideline here. Once again, we can go up and down here in your side obliques. We can do beats here. We can do a little open and close, whatever we feel that we would like to in that position.

However, I'm moving us now into a twisted teaser. So keep the underneath arm straight. K? We're gonna rotate your pelvis keep that arm straight, the other hand joins, and we find our teaser. Keep pushing that bottom arm down, because it wants to spring up, but you're pushing it down. That serratus is holding you.

Now we've got to rotate your body back into that banana position, hold on to the bar and hold it there. Now, of course, our modification would be knees bent. There we can go here. Maybe we just scale here first. And then we can go into our full teaser.

So the key is pelvis is stacked. Now think of both sit bones hitting the mat as the arms come up. And the legs come up. Now you can be here. We can go arm and leg if we want to to make it a little bit more challenging.

I think it's challenging as it is, but we can add it. We can even open that front leg up and down in that inner thigh. Holding it here, we go back on our journey, kick the legs out, hold it there. Now keep holding on to the bar. We rotate arms a wide.

Get those legs nice and wide. The hands are here. We can go into our little mini swan. Remember, you're initiating from the lats, serratus as we lift up. But I want to focus on the pubic bone pressing down so you've got that long arc.

Now I'm getting ready to go into rocking here, rock, rock. Rocking forwards and back in the axel elongation. Yes. The tower is never quiet. In that arc one more time, hold it. And now reach.

So find that longest possible arch, the abdominals, your hips, hip bones are pressing down, pubic bone is pressing down, and we're trying to lift up. So you've got pressure. You've got abdominal walking on the front. You are erector spinae on your back, so you're sandwiching the spine. So you've got that some support through the frontal and back, so we're not collapsing into our lower back. Now moving on with the flow, Hand goes underneath.

Right? So right hand's underneath. Left hand stays on top. We rotate around. We hit our side banana position here. And now we bend our knees, find your little mermaid, we come back, and we're all here.

So now we go again. Remember, we bend the elbow slightly kick the legs around. Reach out into that sideline. Hold on. We go again.

Remember that side oblique, side oblique. Now he was gonna hold it down. So a slight bend, arm reaches up and over. We reach towards the bar, and we're here. Nice and strong. We can do our little leg lifts here.

Our sideline oblique work, the arms are strong and act and I'm holding on to that bar for safety. You do not release that bar. Got it. Now we're holding it here. We can do it with our knee bend for our twisty teaser.

So you remember we come up, We go with a knees bent, inner thighs connected together. See, now it's pushing me. So I've gotta really push that bar back. Otherwise, it's gonna push me forwards. Right? So you gotta really pushing to that bar, scoop.

Otherwise, you lose that scoop, ping, you'll go forwards. Right? So in that external rotation, so be mindful of your shoulder there. And then we go back. And again, push here and back. If you wanna go to the full teaser, of course, we've got our beautiful teaser.

We can lower the arm and legs if we want. The front leg could go down and up. It's a very inter advanced class here. And then we rotate back around holding it here. Once again, keep holding on to the bar.

Rotate. We're here. Now I'm just gonna go up into a little extension and then back up into a little extension and back. Now I'm gonna hold the extension, and now I'm just gonna work with the lower body pressing the pubic bone down. My focus isn't on the glute and the hamstrings here.

And then we hold it. We start to flitter kick the legs, and we can go up and down in that flitter kick. We can never get enough extension, and the spa is such an amazing tool to really activate the lats and the serratus because it makes us press down into our bar to engage all those muscles. Now to get up, we hold on. We hold on, and we're gonna go back into your side position here.

Ready. We finish off as we started. Mermaid those legs around, we come back, we let it go, and we finish. Remember, we always start and finish the same. So whether I'm teaching in a group class, whether I'm teaching privately, we start and finish. Hope you enjoyed that.

Your obliques will love you for it. Look forward to seeing you again. Bye everybody.