Alright. Hi there. I'm going to do a little tower workout this afternoon. So I have my roll back bar and my uh, attached on this wall unit. It's one, two, three, four eye bolts down from the top. I'm also going to be doing some work with the red top loaded spring, so I've got that up there. I've got some short yellow arms springs and we'll see what happens from there. So starting with some rollback, I mean incorporating some parallel legs as well as some diamond legs.
Let's just take a nice check through the body. I'm having the legs squeezed into the center, just feeling the shoulders pull back and down. Slightly. Nice long wrists. I'm going to start with a nice inhale and the exhale right away. Just checking in, seeing if I can move my lower back back. So you long gating through each section of the spine until I'm long with my shoulders pressed open and peeling up.
Here's where I want to find that f right away, that feeling of somewhat of a heavy chest, heavy set of ribs peeling away from the Mat. I'm going to take my forehead and follow the bar as they come back up to sitting tall, slightly pressing down on the bar to feel the upper back. And the last
I'm going to open the legs into diamond for rollback and diamond [inaudible]
Slight variation. Rolling back from straight legs.
Really wrapping those ribs around the front. Taking two more. La Locking my elbows.
All right, I'm going to turn myself around and come out onto the back now and get set up with the arms long and straight. Little separation of the feet, making sure I'm parallel and taking some spinal articulation to a bridge to light. Press out on the bar. Inhaling from a level pelvis. Exhale against sinking through, peeling up.
Not a lot at this point, but that slight out on the bar is kind of an encouragement to also think of the spine lengthening out away from the head. Couple more and exhale of course at every ever present thinking of that length, creation of space elongation. So here I am rolling down, trying to reach every vertebra away from my head down longer through the spine, reaching the tailbone forward. One more time. You're finding those hamstrings. So getting myself up in up. Nice flat line. Now I'm taking five presses of the arms and triceps and lats
Lots of this is strength work for shoulders and upper back. Inhale
Release the elbows, but keep the shoulder blades down on the ribs in the back. Very easy to shrug up on that. Does the work on those scapular depressing muscles? Skeaping those down the back of the ribs. Inhale, lengthen.
Actually good things come in threes kind of sometimes. So we'll do sets of three on the rowing and then reversing it long. Reach out. How far can you reach? Don't throw those ribs out. Keeping tension on the springs here. Two more. Really connecting to those hip extensors.
Really pushing into the frame and hands are low on the stable pipes here. Nice level pelvis again, so taking a moment to really connect into those shoulders, feeling that stretch without lifting those ribs up so thighs will come in on the inhale. All right, XLP heal the spine. We're going to go right into the water wheel coming up onto the shoulders and I'm thinking of reaching my hips up toward the ceiling, squeezing the hamstrings to hold onto that bar. Feel the mat. Peel down and peel the spine to level. Finding the flow. Inhale feet, knees coming in.
XLP think of lifting the spine up. Hips up. Now I'm going to push with my arms into the frame for a little added elongation connection. It's a nice wave like feeling through the spine.
Can I cover with my spine? Your ago elongates and one more time. Inhale thighs with the chest. Peeling up. Lift the spine. Now instead of pressing all the way through my feet, I'm just going to touch and reverse it here. Lift up to the shoulders. Fold at the hips. Now that massage, oh, that feels good. Just like this. A short spine on the reformer. This is one of my favorites from my back and peeling up.
Now getting those hips up. Try your hardest not to pull with your arm muscles. Lift with your hips in your spy. Fold as you inhale. Push with the arms. Now again, stretch those muscles in your spine. Elongate. Articulate. Two more in this pattern. I really enjoy the lifted hips.
Squeeze the butts in full
If I were on the reformer facing the back of the reformer, so I've got my yellow springs and I'm actually on the lowest setting on the wall unit for me. Here we go. Legs pulled into the center line. No, it's up to you as well. You can have your fist together. Thumbs up or thumbs down. I prefer thumbs up so you'll see that now just taking a moment to check in. Again, not holding those shoulder blades back, rather reaching very wide, sitting tall on the exhale.
Here goes the curl. Again, the articulation, bringing the hands with me to the chest, so I'm pretty warm. I'm going to go back, get my sacred down. Inhale as I open. That's a lot of work in the musts. XCL as I'm diving forward. When a press my arms behind me, long fingers low to the mat. Hold for a moment. Feel those abdominals. Pull back. Lift your arms.
I'm going to go up high today. All the way around. Rolling back up to sitting tall. That felt too challenging. You'd want to wiggle in toward the frame.
Reach for the toes and that plus take three more.
Hopefully you're answering yes
So feeling that slight. Lean forward toward your legs so that you don't let the springs pull you backwards. You could absolutely do this with your legs folded.
As I do that, the shoulders stay down. Then a big reach up to the frame of the ears circle to come all the way down. Bending down. How far can I bend the spine? Stretch, pulling the waist back, leave the arm, shoulder level we roll up between the arms. Then the arms lift open. Whoops, that clink wasn't so great of my spring and curl.
Okay, now I'm going, I'm tone to my knees. I'm going to do a hug, a tree and salute. Now I've got my knees down, my toes tucked and heels together to feel that press forward of the pelvis. A nice stretch across the front, taking the arms out to the tee position slightly forward. I've got the elbow soft little bend. Actually, they're not soft. They're bent intentionally, just slightly to engage the biceps and the triceps together.
Taking a moment, lift the chest. I'm going to inhale and bring my arms around thinking of the inhale as a widening of my back and my front, so I want the front of my body chest, the back of my chest, the same width. Inhale, close. Exhale.
Inhale as I reach
So great exercise for me. One more each side holding those obliques, rotate, rotate, Centra and release. Once again, I'm turning left this time. PRS, turn, turn, center and release. Okay, I'm going to let the springs go. Now reach my arm up and just give my triceps a little stretch. Then I'm going to come in to thigh stretch here using the rollback bar, so finding that set up long arms.
I've got my hands on the outside edges. Once again, feeling the shins. Press down onto the mat tops of feet down and bringing their shoulders back slightly. So I'm gonna approach this just by looking straight ahead rather than coming in to any back extension or upper back extension. So first just feeling the hands, the weight shift, looking straight ahead. It's bending the knees to a greater degree, stretching those quadriceps. Now as I come up taller, by the time I reached the top, I want to feel as though I'm taller. Then I started going back.
Find a posterior tilt of your pelvis slightly before you begin the hinge. Maintaining that as you go through
And at the very end we release and letting go. It's a killer for me. I need that so much. Okay. Now we're going to think I'm going to take this down out of our way. We really don't need this any longer and I'm going to attach my red talk loaded spring and I have it, uh, attached. Third eye bolt down from the top. I'm going to do a little lateral work now sideline.
So getting ourself down, bottom arm, long home is face up when it gets yourself set where you're in a straight line from your shoulder to the bar. I'm going to have you do a grip by Paul. Miss facing the wall and you're stacked. Hips, ankles, knees. What'd you like? You'd be setting up for some matte pieces. So we're going to do a little shoulder blade work for, so let's bend the elbow. Do pressing the scapula now. So I reach it through. I'm going to allow the Scapula to elevate. Oh, it feels so good.
And as they elevate the shoulder blade, lift the waist up the bottom waist, creating a little side bend less than the side bend glider shoulder down and return the bar up. Five of these down and reaches is passing through. You can allow your shoulder to glide. Remember it's healthy action to let those shoulders glide from time to time. Inhale to bend. When I envision massage oil, kind of between my bones
Now there's the change here. I'm going to release the shoulder blade or bring it back down and stabilize it now and work on lifting the top leg and exhale so often the sideline work in mat or even on the Cadillac here or the wall unit. I'm going to work on the sense of balance front to back. So this is helping to provide a little for me that I'm holding onto. I'm not really using it. It's there for feedback, helping me stabilize in connecting to my lat.
And as they lift the leg, I'm lengthening it out. Lift. We're in parallel of course, and I'm gonna take two more. And the last one now on the hat on the coming down, I'm gonna lower just halfway. Bring the bottom leg to meet the top leg. One and two, three reaching those legs long away from the hips. Sand prs, inner thigh up.
Do more guys and lift. Let's take the last one. Lift, whole flex and point. Inhale and exhale. Flex. So feel those rib muscles obelisks kind of hugging the ribs. Remember, we want to be the same or all the way around the body. If you're arching your back, you're shortening those muscles.
They're now little flutters.
Here we go and stretch the leg back and front front and stretch the leg back and its kick. All right, so really holding this bar for me, making me find that lateral connection on my top side as much as it is the bottom side holding me steady. Let me demanding that I use the center of my body for support.
That is enough on that. So we're going to come around to the other side. First is the just this regular sideline legs are stacked. Excuse me. Here we go. Or along right in the center of the Mat and we've got a good straight line. So we're bending that elbow down.
Reaching over now letting the shoulder blade elevate, then depress return and lift. Rigo shoulder blade, shoulder blade, shoulder blade and remembering too on the elevation of the shoulder blade. Let's lift the bottom of waist a little bit. Two more [inaudible]
Now holding the balance. Here we go. Top legged. Exhale.
Feel the ankles and the toll
Lift. Inhale. And here we go. Kicking Front for the flexed foot and point
We're going to go into a little mermaid, the little mermaid, so okay, that was funny to me. Okay, so [inaudible] behind the head, you could absolutely have a hand out to the side. I tend to like it more back here, the behind the head and I want to start with the bar downs. I'm just going to bring it down and get situated for a moment. So here's a place to sit tall in the body, take a check and do your best to get this hip down. We're going to inhale as we exhale side bend to the left.
How far over can you go before something else has to happen? So I'm going to have us do a very nice shift instead of side bending left and want you to start side bending, right? Stretch your legs out long. And I've pushed the bar through the frame, really connecting long to the this, the waistline here. Now as I go the other way, that a lift my waist up, elbow to the ceiling, bring those legs in and hit that same left side bend and all the way up. Here we go. Side Bend, left and ex CLM side, Ben, right? It's like a piece of seaweed flowing in that ocean is lift nice and undulated and pressing down side.
And when you feel like you can't bend anymore, you can't lift any more on this top waist shift. Contract the side waste, reach long through those legs. Now take the top elbow up, start opening that top waist, fold those legs in and get that hip down. Let's take one more and side bend and lift into the side. Ben Right and lift back up into side bend left and sitting. Tall. Other side hand is in the center of the bar. We have her hand behind her head trying to equalize the weight in the Sitz bones and here we go. Opening that chest. So we bring the bar down to start and it's the same conversation. How far can you go before something else has to happen?
I'm going to shift the side bend to the left waist to reach the legs out. Deep firing of that left waistline in the back. Really now as I come up, I'm going to lead with the elbow open, the waist lift, side bend, right and all the way tall up and over, diving down and kind of visualizing that piece of kelp or seaweed
Just taught me something and Seidman and all the way up. Okay. Taking down that push through bar. I'm going to finish with a little flying eagle or US spread eagle. Actually, excuse me, so holding the frame. I've got my hands about hip height right on that frame.
Hold my feet. Now I want to look forward first and certain leading with the pelvis and the hips. Now reach back and trust that [inaudible] all that shoulder work really if sets you up to just suspend your body weight now is become forward to starting at that tailbone. Really delicious. Lower back curve widening of the back, widening of the back. Some coming up and my arms are still have stayed straight.
Now I'm going to see if I can connect into a little upper back extension, not too much feeling where those shoulder blades are on there. Pull my body to the frame and two more times leading back with the hips and curl healing that nice c curve, steadiness through the legs and feet. So I've just made myself all the way up carrying that extension through my upper back, keeping those ribs held in, pulling the elbows and coming to standing in last time and reaching back, feeling that nice reach through the hips and it is a nice hamstring stretch as well. And here I go. Pelvic tilt widening the back and shrugging, no shoulders. That's a good xylophone. Just playing right up the spine into that nice sense of upper back extension.
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